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Fast & Easy Dinner: Black Bean and Corn Tacos

partysugar — Thu, 21 Aug 2008 07:45:15 -0700

Take a Tex-Mex vacation with these vegetarian tacos. A simple but flavorful mixture of black beans, corn, fresh zucchini, and prepared enchilada sauce makes a delicious filling. The recipe is incredibly versatile, so feel free to get creative. Mushrooms are a tasty alternative to zucchini, and any type of bean can be substituted for the black beans. Learn the technique when you read more.

Black Bean and Corn Tacos
From Vegetarian Times magazine

Ingredients

Black Bean and Corn Filling
1 15-oz. can black beans, drained and rinsed
1 medium-sized zucchini, diced
1 cup frozen or fresh corn kernels
1/2 cup mild enchilada sauce
2 6- to 8-inch corn or flour tortillas
Toppings, Optional
Vegan sour cream or low-fat sour cream
Chopped scallions
Grated Monterey Jack cheese or vegan cheese
Shredded lettuce

Directions

To make Black Bean and Corn Filling: put all ingredients into a saucepan. Bring to a boil over medium-high heat. Reduce heat to low. Cover, and cook for approximately 8 to 10 minutes, stirring often, until heated through.
To prepare Tortillas: preheat a cast-iron skillet or griddle on stove over medium-high heat. Lay tortillas in single layer on skillet or griddle for about 10 seconds. Turn and warm other side. Remove from heat, and wrap in a napkin or dishcloth until ready to assemble tacos.
To assemble, set a tortilla on a plate, and spoon on some filling. Top as desired, roll up and eat.

Serves 12.

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Sunday Dinner: Black Bean and Roasted Corn Salad

partysugar — Sun, 04 May 2008 06:00:06 -0700

For dinner tonight, serve a hearty, Mexican inspired salad. There are several steps to this recipe, but taking the time to prepare each component makes for a fresh, filling dish. The corn and black beans are roasted with onions and garlic to maximize the flavor. The mixture is tossed with a classic red wine vinaigrette and topped with not one, but two salsas!

A scrumptious mango salsa seasoned with chives and honey, and a tomato tomatillo salsa with parsley. Doesn't it sound delish? To get the recipe, read more.

Black Bean and Roasted Corn Salad
From Robert Irvine

Ingredients

Roasted corn and black beans:
1/2 cup grapeseed oil, divided
1 large red onion, diced
2 cloves fresh garlic, chopped
1 pound frozen corn kernels or about 4 ears fresh (do not use canned corn - it becomes gummy)
1 (16-ounce) can black beans, drained
Salt and freshly ground black pepper
1/4 cup fresh scallions, (about 2 to 4 scallions) white and tender green parts only, sliced on the diagonal
1/4 cup minced fresh cilantro leaves
Mango salsa:
1 mango, diced small
2 teaspoons diced red onion
2 teaspoons diced red bell pepper
2 teaspoons diced green bell pepper
1 teaspoon chopped chives
1 lemon, juiced
1 1/2 teaspoons honey
1 teaspoon rice wine vinegar
Salt and freshly ground black pepper
Red wine vinaigrette:
1/4 cup red wine vinegar
1 shallot, quartered
2 teaspoons chopped chives
1 teaspoon salt
1/4 teaspoon pepper
1 cup canola oil
Tomato salsa:
1 large ripe tomato, diced small
2 tomatillos, diced small
1 garlic cloves, lightly crushed with the side of a knife blade to release oils, then finely minced
2 tablespoons chiffonnade fresh flat-leaf parsley (1 small handful, about 1-ounce, rinsed and dried
2 stalks celery, small diced
Salt and freshly ground black pepper

Directions

Make the roasted corn and black beans: preheat oven to 375 degrees F.
In a large skillet, over medium-low heat, add 1/4 cup of oil and get the pan warm on the stovetop. Add the diced onion, garlic and corn kernels. Saute together until the corn feels cooked to the bite. Place in the oven until roasted (but not dried out) about 20 to 30 minutes.
Make the mango salsa: combine the mango, onion, bell peppers, chives, lemon juice, honey, vinegar, salt, and pepper in a non-reactive bowl and chill.
Make the vinaigrette: add, 1 at a time through the feed opening of a running blender, the vinegar, shallot, chives, salt and pepper. Leaving the blender running, add the oil in a slow thin stream and allow to emulsify. Taste and adjust seasoning with salt and pepper.
Make the tomato salsa: combine the tomato, tomatillos, garlic, parsley, and celery. Season, to taste, with salt and pepper and set aside.
Fold together corn mixture and black beans. Season with salt and pepper. Add enough red wine vinaigrette to coat. (Do not feel compelled to use all of the dressing.) Transfer to a serving dish, and top with a spoonful of mango salsa in the center surrounded by a ring of tomato salsa. Garnish with scallions and cilantro leaves. Serve with any extra dressing on the side.

Serves 8.

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Cince de Mayo Side: Corn & Black Bean Salad

partysugar — Sat, 05 May 2007 03:19:51 -0700

This super fresh and deliciously fragrant salad is a wonderful side dish to quesadillas, enchiladas, or carnitas. A tex mex delight, this recipe can be made with frozen corn or later in the summer with corn cut right off the cob. Bring to a potluck or picnic and make it a day in advance, so the flavors have time to meld together. I love this salad because it's super quick and involves minimal chopping- making it the ideal side dish that will serve a crowd. Other times I'll make it just for myself and store it in a big tupperware in the fridge and snack on it for several days in a row. Make it tonight or make it in two weeks - either way get the recipe now, read more

Corn & Black Bean Salad
From Guy Fieri

2 cans black beans, drained, about 30 ounces
1 can corn, drained
2 Roma tomatoes, diced
1/4 cup diced red bell pepper
1/4 cup diced red onion
1/4 cup diced green onions
1/4 cup diced pineapple
1/4 cup diced mango
1 tablespoon chopped cilantro leaves
1 jalapeno, seeded and minced
4 tablespoons sherry vinegar
Juice of 1/2 lime
3 tablespoons honey
1 tablespoons salt
1 teaspoon black pepper
Pinch ground cumin

Mix all ingredients in a bowl and refrigerate for at least 1 hour. Enjoy.

Serves 6-8.

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Healthy Recipe: Corn and Black Bean Salad

FitSugar — Sat, 20 Sep 2008 03:30:00 -0700

Since fresh corn is still in season but won't be for much longer, why not use it to make this quick and simple dish. Honestly, it'll only take you about 15 minutes to make it. It makes a great side dish, a topping on burgers, or I like to scoop it onto my garden salad.

To see the recipe, just read more.

Corn and Black Bean Salad
A mom from my mother's group

Ingredients

1 can black beans, rinsed well with cold water
1 cup fresh corn (or corn from 2 ears)
1/4 cup chopped fresh cilantro
1 tomato
1 tbsp extra virgin olive oil
1 tsp cumin
1 clove minced garlic
salt and pepper to taste

Directions

Pour the black beans, corn, and tomato in a bowl.
Now add the chopped cilantro.
Now add the chopped tomatoes and the olive oil.
Now add the garlic and cumin and stir it until well mixed. You can enjoy it immediately or put it in the fridge for later.

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Do you have a healthy snack or recipe to share? Then share it in the Lite'n it Up - Healthy Recipe Group and I might just post it on FitSugar.

What Would You Make?

partysugar — Wed, 09 Jan 2008 01:18:33 -0800

Here's the scenario: you are at home and hungry for food. You have to cook up something scrumptious for you and your boyfriend/girlfriend/spouse/child/friend, but the ingredients you have on hand are limited.

You have canned black beans, frozen corn, and gouda cheese. Using these products, along with whatever you currently have on hand in your cupboard and refrigerator, what would you make?

To see what I would whip up, read more

I would start by making a black bean and corn salsa. I would add a little chopped garlic and minced onion.
I would spread some of the salsa onto a flour tortilla. Then I would cover this with grated gouda cheese and another tortilla. Next I would cook, slowly over low heat to ensure even cooking on the stove.
Finally, I would slice it into wedges and serve with jarred tomato salsa for dipping. Instant quesadillas!

Source and Source

Come Party With Me: Campfire Fiesta - Menu

partysugar — Tue, 02 Sep 2008 07:45:01 -0700

When my friends and I go camping, the food planning comes first. Once we've figured out who's making every appetizer, cocktail, main dish, and dessert, we focus on other details like who's bringing bug spray and how to get where we're going.

So for this week's campfire fiesta, I'm forgoing invitations in favor of a flurry of emails to work out the logistics. September is prime camping time: It's just getting summery in Northern California, while the more scorching regions of the country are cooling off. This Mexican-tinged menu celebrates the last days of Summer by featuring lots of fresh produce.

To start, I'm offering tortilla chips served with a gourmet caramelized black bean "butter" and store-bought pico de gallo. Some chips will inevitably get crushed in transit, so we'll put those into the main dish - tamale chicken packets - which cook over the fire with little effort. I'll also be grilling corn, brushed with lime and feta cheese, and a jicama-mango salad that you can make in advance and assemble on site. To get the recipes, read more.

Caramelized Black Bean "Butter"
Cooking Light

Ingredients

1 tablespoon olive oil
4 cups chopped onion
2 (15-ounce) cans black beans, rinsed and drained
1 tablespoon balsamic vinegar
2 teaspoons unsweetened cocoa
1/2 teaspoon salt
1/2 teaspoon paprika
1 tablespoon chopped fresh parsley

Directions
Makes 3 cups.

Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 10 minutes or until golden.
Place onion, beans, vinegar, cocoa, salt, and paprika in a food processor; process until smooth.
Place bean mixture in a bowl. Sprinkle with parsley.

Nutritional Information

CALORIES 17(2% from fat); FAT 0.4g (sat 0.1g,mono 0.2g,poly 0.0g); IRON 0.2mg; CHOLESTEROL 0.0mg; CALCIUM 7mg; CARBOHYDRATE 3.1g; SODIUM 48mg; PROTEIN 0.7g; FIBER 0.8g

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Mango Jicama Chopped Salad
Gourmet

Ingredients

For dressing
1/4 cup fresh lime juice
2 tablespoons honey
1 tablespoon Sherry vinegar or red-wine vinegar
1 teaspoon minced garlic
1/4 cup olive oil

For salad
2 cups chopped peeled jícama (about 1 lb)
2 mangoes, pitted, peeled, and coarsely chopped
1/2 lb Napa cabbage, sliced crosswise (about 3 cups)
1 head romaine (1 1/2 lb), torn into bite-size pieces
1/2 seedless cucumber, cut into 2- by 1/4-inch sticks
1 cup toasted salted pumpkin seeds

Directions
Serves 8.
Dressing may be made 1 day ahead and chilled, covered. You can prepare salad ingredients 1 day ahead and keep in separate sealed plastic bags, chilled.

Make dressing: Whisk together juice, honey, vinegar, and garlic. Add oil in a slow stream, whisking until emulsified. Season with salt and pepper.
Toss together jícama, mangoes, cabbage, romaine, and cucumber with dressing to taste.
Serve salad sprinkled with pumpkin seeds.

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Grilled Corn With Lime and Cheese
Modified From Everyday Food

Ingredients

4 ears of corn
2 tablespoons reduced-fat mayonnaise
1 tablespoon fresh lime juice
1/8 teaspoon chili powder
2 ounces finely grated feta cheese

Directions

Heat grill to high or build campfire to medium flame.
Soak corn in cold water, turning occasionally, 10 minutes.
Transfer to grill or fire. Cover; cook, turning, until husks are charred, 10 minutes. Remove.
Using a kitchen towel, pull back husks; remove and discard corn silks. Return corn to grill (with husks pulled back and off heat). Cover; cook, turning, until kernels are charred in spots, 10 to 15 minutes.
Combine reduced-fat mayonnaise, lime juice, and chili powder; brush on cooked corn. Dust with finely grated feta cheese. Season with coarse salt; serve with lime wedges.

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Tamale Chicken Packets
Modified From Reynolds Kitchen

Ingredients

4 sheets (12x18-inches each) Reynolds aluminum foil
1 can (15.25 oz.) whole kernel corn, drained
1/4 cup chopped green bell pepper
1/4 cup sliced ripe olives
2 cups coarsely crushed tortilla chips
1 cup chunky salsa, divided
4 boneless, skinless chicken breast halves (1 to 1 1/4 pounds), cut in 1/2–inch strips
1 teaspoon onion salt
1 teaspoon chili powder
1 cup shredded cheddar cheese

Directions
Serves 4.

Preheat oven to 450°F or build campfire with medium flames and a base of hot wood coals.
Center one-fourth of corn on each sheet of foil with non-stick (dull) side toward food. Top with green pepper, olives, tortilla chips and half of salsa. Add chicken; sprinkle with onion salt and chili powder. Top with remaining salsa.
Bring up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside. Repeat to make four packets.
Place next to fire or on hot coals, but not directly in flames. Cook 12 to 14 minutes then check chicken for doneness. Sprinkle with cheese before serving. Serve with additional salsa and crushed chips, if desired.

Nutrition Information (Per Serving):
538 calories
27 grams fat
108 milligrams cholesterol
1703 milligrams sodium
57 grams carbohydrates
45 grams protein

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Sunday Dinner: Oven-Crisp Black Bean and Corn Flautas

YumSugar — Sun, 25 Mar 2007 02:03:38 -0700

I'm really sorry if the weather in your neck of the woods isn't getting any nicer, because out here in San Francisco we've had some pretty nice weather (it did rain the other day, but bbq season is definitely on its way). When the weather gets nice, my brain immediately goes from big roasts to something light and easy. So when I went searching for tonight's Sunday Dinner, I definitely steered clear of the large roasted all day meals and decided on something simpler instead. Flipping through an old issue of Vegetarian Times led me to this simple, but filling recipe for Oven-Crisp Black Bean and Corn Flautas. If you make these tonight, do yourself a favor and set aside some of the filling for tomorrow's leftovers. To check out the recipe, read more

Oven-Crisp Black Bean and Corn Flautas
From Vegetarian Times January 2007

Serves 6

2 tsp olive oil
1 medium onion, chopped (about 1 cup)
2 cloves garlic, minced (about 2 tsp.)
2 15-oz cans black beans, rinsed and drained
2 tsp chili powder
1 16-oz tub prepared salsa, divided
1 cup fresh or frozen corn kernels
12 6-inch corn tortillas
1/4 cup chopped cilantro

1. Heat oil in skillet over medium heat. Cook onion 3 to 5 minutes, or until soft. Add garlic, and cook 1 minute, or until translucent and fragrant.

2. Stir in beans, chili powder and 1 cup water. Reduce heat to medium low, and simmer 10 minutes, or until most of liquid has evaporated. Remove from heat. Mash beans until mixture is thickened but still chunky, and some beans remain whole. Stir in 1 cup salsa and corn, and season with salt and pepper. Cool.

3. Preheat oven to 425F. Coat 2 large baking sheets with cooking spray. Spoon 1/3 cup black bean mixture down center of tortilla. Roll tortilla around filling, and secure closed with toothpick. Set on prepared baking sheet. Repeat with remaining tortillas and black bean mixture. Bake 6 to 10 minutes, or until tortillas are browned and crisp.

4. Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 flautas on each plate, and top with remaining salsa.

PER SERVING: 286 CAL; 11 G PROT; 3 G TOTAL FAT ; 56 G CARB.; 435 MG SOD.; 11 G FIBER; 9 G SUGARS

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Reader Recipe: Black Bean Tortilla Soup

Yum Community — Tue, 10 Nov 2009 12:50:10 -0800

This story was written by member SweetPeasMom and comes from the Kitchen Goddess group in the YumSugar Community. The soup looks like it would make a wonderful cold-weather dinner. It's quick, simple, and perfect for busy weeknights. Check out her recipe when you read more

Fast & Easy Dinner: Barbecued Chicken Burritos

partysugar — Fri, 11 Jul 2008 10:30:00 -0700

On your way home from work this afternoon, pick up a rotisserie chicken and whole wheat tortillas. When you arrive, take some help from your pantry and make this delicious burrito for dinner. Filled with canned beans, yellow corn, barbecue sauce, and sour cream, it's hearty and scrumptious. This recipes also makes a great use of leftover barbecued chicken. To get your weekend started, serve with a cold beer, chips, and salsa. For the recipe, read more.

Barbecued Chicken Burritos
From Eating Well

Ingredients

1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
1/2 cup prepared barbecue sauce
1 cup canned black beans, rinsed
1/2 cup frozen corn, thawed, or canned corn, drained
1/4 cup reduced-fat sour cream
4 leaves romaine lettuce
4 10-inch whole-wheat tortillas
2 limes, cut in wedges

Directions

Place a large nonstick skillet over medium-high heat.
Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.
Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito.
Slice in half diagonally and serve warm, with lime wedges.

Serves 4.

NUTRITION INFORMATION: Per serving: 353 calories; 9 g fat (3 g sat, 3 g mono); 82 mg cholesterol; 40 g carbohydrate; 33 g protein; 5 g fiber; 579 mg sodium.

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Not Your Regular Nachos: Nachos Frescos

partysugar — Thu, 01 May 2008 11:30:44 -0700

Although incredibly delicious, nachos are deceptively filling making them a dish that's easy to overeat. Since Cinco de Mayo is next week, I wanted to make a less-heavy variation of nachos that would allow for maximum margarita consumption. To make the nachos lighter - I have no clue if they're healthier, we'll have to ask FitSugar - I baked the tortillas instead of frying them and replaced the meat with black beans. The final nachos were fresh and delectable. I devoured them in minutes! For the details on how to make them, read more.

If you want to know more about how I made these nachos, check out the photo captions.

Nachos Frescos
Original recipe by PartySugar

Ingredients

For chips:
2 fresh flour tortillas
vegetable oil
salt
fresh cracked black pepper
cayenne powder
For bean-corn salad:
1 (13 oz.) can black beans, drained and rinsed
1 can corn, drained and rinsed
3 green onions, finely chopped
4 small cloves of garlic minced
2 Tbsp. fresh lime juice
1 Tbsp. honey
1 tsp. cumin
1 tsp. hot sauce
1 tsp. white wine vinegar
salt
For nachos:
1/2 cup shredded green leaf lettuce
1/4 picked cilantro leaves, separated from their stems
1 roma tomato, seeded and finely diced
2 heaping tablespoons peppercini, finely chopped
1/2 cup Cotija cheese, finely grated

Directions

Make the chips: preheat the oven to 400°F. Line a cookie sheet with foil.
Cut the tortillas like you would a pizza pie, into 8 even, triangular pieces. Place on the foil lined cookie sheet.
Brush with oil and season with salt, pepper, and cayenne powder. Flip and repeat, brushing with the oil and sprinkling with the seasonings.
Bake in the oven until one side is crisp and browned 10 minutes.
Meanwhile, make the bean-corn salad: combine the beans, corn, green onion, and garlic in a bowl. Add the lime juice, honey, cumin, hot sauce, and vinegar. Stir to combine and season with salt to taste. Set aside and let the flavors meld for a couple of minutes.
Toss the lettuce with the cilantro leaves.
In a small bowl, combine the tomatoes and peppercini.
Assemble nachos: cover a bakeable serving dish - like a cazuela - with a layer of the half-baked chips in a serving dish. Sprinkle with Cotija cheese. Top with remaining half-baked chips and another layer of cheese.
Bake in the oven for 5-8 minutes until the cheese is melted and chips are completely baked.
Remove from oven and top with lettuce cilantro mix, bean-corn salad, and final sprinkle of cheese.
Return to the oven for 1-2 more minutes.
Top with tomato peppercini mixture and serve.

Serves 1 as a main course or 2 as appetizers.

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