Burritos with Turkey and Pinto Beans

Ingredients:

• 2 tsp. extra-virgin olive oil
• 3/4 lb. ground turkey breast
• 1 (15 1/2 oz.) can pinto beans, rinsed & drained
• 2 garlic cloves, minced
• 2 tsp. chili powder
• 4 (8-inch) whole wheat tortillas
• 8 tbsp. fat-free salsa
• 4 tbsp. shredded fat-free cheddar cheese
• 2 scallions, thinly sliced

Makes 4 Servings (1 burrito per serving)

1. To make the filling, heat oil in a large skillet over medium-high heat. Add turkey and cook, breaking it up with a spoon, until browned, about 6 minutes. Add beans, garlic, and chili powder; cook, stirring occasionally, until heated through, about 2 minutes. 
2. Meanwhile, warm tortillas according to package directions.
3. Place tortillas on work surface; spoon one-fourthof filling along center. Top with 2 tablespoons salsa and 1 tablespoon cheddar; sprinkle with one-fourth of scallions. Fold sides of  tortilla over to enclose filling. Place, seam side down, on platter. Repeat with remaining tortillas, filling, salsa, cheese, and scallions. 

WW POINTS VALUE: 10 pts.

Note: This recipe appears in the WW Family Meals Cookbook. If you're having a craving for Mexican food, do not go to the local fast food joint or restaurant. You can make these tasty treats at home in 20 minutes or less. Turkey burritos taste just as good as beef burritos. Also, when you make your own salsa, you have your healthy serving of vegetables and you know what's in the salsa. If you don't have pinto beans on hand, use black beans and the burritos will be just as good. Don't forget to season your turkey with salt and ground pepper. Nobody wants to eat bland food. 

South Beach Diet Breakfast Bowl

Ingredients:

• 1 (15 1/2-oz.) can pinto beans, rinsed and drained
• 1 cup no-sugar-added prepared salsa
• 4 large eggs
• 3 egg whites
• 1/2 tsp. ground cumin
• 1/4 tsp. freshly ground black pepper
• 2 tsp. extra-virgin olive oil
• 1 tsp. margarine 
• 1 avocado, thinly sliced

Makes 4 Servings

1. In a small saucepan, combine the beans and 1/2 cup of the salsa. Warm over very low heat while you cook the eggs.
2. In a medium bowl, whisk together the whole eggs, egg whites, cumin, and pepper. In a medium skillet, heat the oil and margarine over medium heat. Add the mixture and cook, without stirring, for 1 minute. Lift the edges and let the uncooked egg run underneath. Cook, stirring, until the eggs are set but still moist, 2-3 minutes longer. 
3. For each serving, place one-fourth of the beans (scant 1/2 cup) and one-fourth of the eggs in a shallow soup bowl. Top each portion with 2 tablespoons of the remaining salsa and one-fourth of the avocado. 

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Breakfast bowls have become common at fast food chains but you can have your breakfast bowl without all the disgusting fatty foods in the bowl. Instead of potatoes and sausages, this breakfast bowl uses salsa, pinto beans and avocado and it's just as filling and tasty as what you would order at a fast food joint. Plus, this bowl uses both whole eggs and egg whites. This dish is quick, easy flavorful and delicious and will quickly become a favorite at your kitchen table. 

Turkey Chili

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 2 tsp. ground cumin
• 1 tbsp. chili powder
• 1 tsp. dried oregano
• 1/4 tsp. ground cinnamon
• 1 (14 1/2 oz.) can low-sodium chicken broth
• 1 (28 oz.) can unsalted diced tomatoes
• 1 tbsp. tomato paste
• 1 lb. cooked turkey breast, skin removed, cubed (about 3 cups)
• 1 (15 oz.) can unsalted pinto beans
• salt
• freshly ground black pepper
• 2 scallions, thinly sliced (optional)

Makes 4 Servings (1 3/4 cups per serving)

1. Heat oil in a large saucepan over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook 1 minute more. Stir in cumin, chili powder, oregano, and cinnamon. Add broth, tomatoes, and tomato paste. Simmer, partially covered, until slightly thickened, about 30 minutes.
2. Add turkey and beans and their liquid; simmer 30 minutes more, stirring occasionally.  Season to taste with salt and pepper. Top with scallions, if desired. Serve hot or warm.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Ever wonder what to do with leftover turkey? You can use leftover white meat turkey with a few pantry items to make a delicious comfort food. The flavors blend very well together and the spices give the chili a nice kick to it. This chili is different because it has leftover white meat in it and it's actually good for you. You can buy unsalted pinto beans at your grocery store or at a health store. I highly recommend adding some shredded cheddar cheese topped with a spoonful of sour cream for a more filling meal.

Acorn Squash and Two-Bean Gratin

Ingredients:

• 1 small acorn squash (10-12 ounces)
• 1 (15.5 oz.) can black beans, drained and rinsed
• 1 (15.5 oz.) can pinto beans, drained and rinsed
• 2 tbsp. fresh lime juice
• 4 tsp. extra-virgin olive oil
• 1 1/2 tsp. chili powder
• 1 1/2 tsp. ground coriander
• 1 1/2 tsp. dried oregano
• 3/4 tsp. salt
• 3 plum tomatoes, thinly sliced
• 1 cup shredded reduced-fat Mexican blend cheese
• 1/4 cup hulled pumpkin seeds

Makes 4 Servings (2 cups per serving)

1. Heat the oven to 450 F Bring a medium pot of water to a boil.
2. Meanwhile, halve the acorn squash lengthwise. Scoop out and discard the seeds and stringy strands. Thinly slice the squash crosswise, leaving the skin on.
3. Place the squash in the boiling water and cook until crisp-tender, about 3 minutes. Drain.
4. While the squash is cooking, in a large bowl, stir together the black beans, pinto beans, lime juice, oil, chili powder, coriander, oregano, and salt.
5. Add the drained squash and the tomatoes to the bean mixture and toss. Transfer to a 9 X 13-inch baking dish. Cover tightly with foil. Bake for 10 minutes, or until piping hot.
6. Uncover, top with cheese and seeds, and bake for 5 minutes longer, or until the cheese has melted. Serve hot.

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the South Beach Diet Super-Quick Cookbook. This colorful dish can be enjoyed as a side dish or as a meatless main dish. This vegetarian gratin has four servings of vegetables, is flavorful and has the toppings of melted cheese topped with pumpkin seeds. A typical gratin has melted cheese topped with bread crumbs. The pumpkin seeds add some crunch to the gratin. Don't be intimidated by this dish. It may look a little messy but the end result is delicious. 

Island Chicken with Pineapple

Ingredients:

• 1 lb. boneless, skinless chicken breasts, cut into 1-inch chunks
• 1/2 tsp. salt
• 2 tsp. extra-virgin olive oil
• 1 small onion, finely chopped
• 1 jalapeno pepper, seeded & minced
• 3 garlic cloves, minced
• 1 (15 1/2) oz. can pinto beans, rinsed and drained
• 1/2 cup orange juice
• 1/2 tsp. dried oregano
• 1 cup chopped fresh pineapple
• 2 tbsp. chopped fresh parsley

Makes 4 Servings (1 cup chicken mixture & 1/4 cup pineapple per serving)

1. Sprinkle chicken with 1/4 teaspoon of salt. Heat 1 teaspoon of the oil in a large skillet over medium-high heat. Add chicken and cook, turning occasionally, until browned and cooked, through, bout 5 minutes. Transfer to plate.
2. Add remaining 1 teaspoon of oil, the onion, jalapeno, and garlic to skillet. Reduce heat to medium; cook, stirring, until onion is softened, about 5 minutes.
3. Stir in beans, orange juice, oregano, and remaining 1/4 teaspoon salt; bring to boil. Reduce heat and simmer until flavors are blended, about 2 minutes. Return chicken to skillet and cook until heated through, about 1 minute longer. Serve chicken topped with pineapple and parsley.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. If  you love tropical food that is succulent and flavorful, this dish is for you. Don't be intimidated by the combination of jalapenos, pineapple and chicken. The flavors are juicy, flavorful and packed with heat. You can even use turkey in place of the chicken and the dish will still be good.

Provencal Beef Stew

Ingredients:

• 1 lb. lean round steak, trimmed and cut into 1-inch chunks
• 1 tsp. extra-virgin olive oil
• 2 cups white mushrooms or cremini mushrooms, sliced
• 1 small onion, chopped
• 2 garlic cloves, minced
• 2 large carrots, sliced
• 1 (15 1/2 oz.) can pinto beans, rinsed and drained
• 1 1 /2 cups reduced-sodium beef broth
• 1 (14 1/2 oz.) can crushed tomatoes
• 1/2 tsp. dried oregano
• 1/2 tsp. salt
• 1/4 tsp. dried thyme
• 1/4 tsp. freshly ground black pepper

Makes 6 Servings ( 1 1 /4 cups per serving)

1. Put beef in a 5-quart slow cooker.
2. Heat oil in a large skillet over meat heat. Add mushrooms, onion, and garlic; cook, stirring, until onion is softened, about 5 minutes. Add to slow cooker along with carrots and half of beans.
3. Put remaining beans and 1/2 cup of broth in a blender and process until smooth; stir into mushrooms mixture. Add remaining 1 cup broth, the tomatoes, oregano, salt, thyme, and pepper. Cover and cook on high until beef is fork-tender and carrots and softened, 6-7 hours.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I call comfort food. Beef stew is a wonderful dish to enjoy year round. You can even enjoy this dish during the hot summer months. You can cook this in your crock pot and let it simmer for the whole day and not worry about clean up afterwards. The French certainly knew their beefy comfort foods and this beef stew certainly reminds you of France. It's loaded with beef, vegetables and herbs which means a lot of flavor. I highly recommend substituting 1/2 cup of burgundy or any French wine in place of the 1/2 cup of beef broth for an authentic Provencal flare. Plus, wine always makes beef taste better.

Blue Corn Nachos

Ingredients:

• 36 baked blue corn tortilla chips
• 1 (15 1/2 oz.)  can pinto beans, rinsed & drained
• 2 plum tomatoes, chopped
• 2 scallions, thinly sliced
• 1 jalapeno pepper, seeded & minced
• 1 cup shredded reduced-fat Monterey Jack Cheese
• 1/4 cup chopped fresh cilantro
• 1/2 lime

Makes 6 Servings (1/6 of nachos)

1. Preheat the oven to 400 F. Spray a 9 x 13-inch baking dish or 11-inch deep dish pizza pan with nonstick spray.
2. Arrange tortilla chips in single layer in prepared pan. Top evenly with beans, tomatoes, scallions, and jalapeno/
3. Crush remaining 12 tortilla chips and sprinkle on top; sprinkle evenly with Monterey Jack. Bake until heated through and cheese is melted, about 20 minutes. Sprinkle with cilantro and squeeze lime juice over.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. Here's is a gluten-free taste of Mexico you can enjoy for lunch, dinner, or as a snack. Don't worry if these chips look messy. They are absolutely delicious and will quickly fill you up. I highly recommend adding garlic with hither vegetable mixture because garlic always makes everything taste better. Carnivores and vegetarians will devour these treats so make some extra servings.

Spicy Frijoles

Ingredients:

• 3 tbsp extra-virgin olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 small serrano pepper or jalapeno, seeded and chopped
• 2 (15 oz.) cans pinto beans, rinsed and drained
• 1 (15 oz.) cans black beans, rinsed and drained
• 1 tbsp water
• 1/3 cup chopped fresh cilantro
• 1 tbsp fresh lime juice
• 1/4 tsp salt
• Hot pepper sauce

Makes 8 (generous 1/2-cup) Servings

1. Heat oil in a medium saucepan over medium-high heat. Add onion, garlic, and serrano; reduce heat to low and cook, stirring occasionally, until onion is softened, 5-7 minutes.
2. Add beans and water; cover and cook until beans are heated through, about 5minutes. Stir in cilantro, lime juice and salt. Serve warm with hot sauce on the table.

WW POINTS VALUE: 3pts

Note: This recipe appears in the South Beach Diet Parties and Holidays Cookbook. I was in the mood for Mexican  and I was cooking an oven roast chicken with Mexican flavors and this looked like a delicious side dish. It certainly was a delicious side dish with heat and flavor. Frijoles are Spanish for beans and they are an important staple in the Mexican diet. Frijoles are rich in flavor and texture and make a complementary side dish. Frijoles also offer beneficial nutrients including low-fat protein, fiber, B vitamins and minerals. Don't put too much hot sauce in this dish because your taste buds will burn. Also, whatever you don't finish you can freeze and put away for another time.