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Black Bean Spinach Quesadilla [Video] | Recipe

Family-friendly black bean spinach quesadillas make for a delicious and quick meatless Monday meal. This recipe, courtesy of the Calories In, Calories Out Cookbook, calls for black beans, fresh baby spinach and mushrooms–but feel free to switch them out for your family’s favorite veggies.

Black Bean Spinach Quesadilla

Ingredients

  • 1/2 tablespoon extra virgin olive oil
  • 1 teaspoon minced garlic
  • 8 ounces (240 grams) cremini mushrooms, rinsed, stems trimmed, and sliced
  • 1/4 teaspoon chili powder, or to taste
  • 4 cups (6 ounces or 135 grams) loosely packed baby spinach
  • 1 cup (160 grams) canned black beans, rinsed and drained
  • 2 tablespoons minced fresh or jarred jalapeño chiles, optional
  • Salt and freshly ground pepper, to taste
  • 4 whole wheat tortillas (approx. 9-10″ in diameter) or smaller corn tortillas
  • 1 cup (120 grams) shredded reduced-fat Monterey Jack cheese
  • Fresh cilantro leaves, for garnish

Directions

In a large nonstick skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 20 seconds, then add the mushrooms and chili powder and saute, stirring occasionally, for 5 minutes, or until mushrooms are light golden and most of the juices have evaporated. Add spinach and stir until wilted, then add the black beans and jalapeños (if desired) and stir well until combined. Season with salt and pepper, transfer to bowl, and set aside. Wipe skillet with paper towel and set aside.

Lay the tortillas on a flat surface. Sprinkle one half of each round with an equal amount of cheese, then divide the mushroom filling equally over the cheese. Fold each tortilla in half.

Reheat the skillet over medium heat. Place one of the quesadillas in the skillet (add a second one if it fits) and cook for about 3 minutes on each side, or until the cheese melts and the inside is warm. Continue to cook the remaining quesadillas. Serve promptly.

Nutrition Information

Serves: 4 |  Serving Size: 1 quesadilla

Per serving: Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

Nutrition Bonus: Potassium: 669mg; Iron: 22%; Vitamin A: 77%; Vitamin C: 22%; Calcium: 36% 

The post Black Bean Spinach Quesadilla [Video] | Recipe appeared first on Under Armour.

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Pinto Bean Sloppy Joes | Recipe

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Try this vegetarian version of a childhood favorite. It’s tasty and filling — keeping you full long after dinnertime to help you avoid late-night snacking. Serve with bright radishes and briny pickles to add some crunch.

Pinto Bean Sloppy Joes

Ingredients

  • 1/2 cup pinto beans, dried
  • 1 tablespoon coconut oil
  • 1/2 cup onion
  • 2 cloves garlic
  • 1/2 pound cremini mushrooms
  • 2 carrots
  • 6 ounces tomato paste
  • 1/4 teaspoon cayenne
  • 1 teaspoon paprika
  • 1 teaspoon oregano, dried
  • 1 teaspoon Liquid Smoke
  • 2 tablespoons Worcestershire sauce
  • 6 hamburger rolls

Directions

In a large bowl, soak pinto beans in 2 cups of water overnight. Drain, rinse and add to a large pot with 3 cups of water and a pinch of salt. Bring to a boil, simmer for 10 minutes and drain the water.

In a second large pot, heat coconut oil over medium heat. Meanwhile, using a food processor, blend onion and garlic until minced. Add to coconut oil and cook over medium heat until fragrant, 57 minutes.

In the food processor, finely chop mushrooms and carrots. Add, along with pinto beans and tomato paste, to the pot with onion and garlic. Toss to mix everything together.

Add cayenne pepper, paprika, oregano, liquid smoke and Worcestershire sauce. Stir together. Cook for 1012 minutes, stirring periodically until everything is hot.

Toast hamburger buns if desired. Serve warm.

Nutrition Information

Serves: 6 |  Serving Size: 1 sandwich

Per serving: Calories: 203; Total Fat: 4g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 363mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 9g; Protein: 8g

Nutrition Bonus: Potassium: 358mg; Iron: 101%; Vitamin A: 81%; Vitamin C: 21%; Calcium: 35% 

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White Bean Turkey Chili

White Bean Turkey Chili

Crowd-pleasing white bean chili from Cooking Light calls for canned beans and chicken broth, making prep convenient. Pureeing the bean mixture makes the soup thicker giving it more body. Cannelini beans will work in a pinch if you cannot find Great Northern beans.

This recipe is part of our 30 Healthy Log It Now Recipes e-cookbook!
Download your free copy here.

White Bean Turkey Chili

Ingredients

  • 1 tablespoon canola oil
  • 2 cups diced yellow onion (about 2 medium)
  • 1 1/2 tablespoons chili powder
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 3 (15.8-ounce) cans Great Northern beans, rinsed and drained (certified gluten-free if necessary)
  • 4 cups fat-free, less-sodium chicken broth
  • 3 cups chopped cooked turkey
  • 1/2 cup diced seeded plum tomato (about 1)
  • 1/3 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 8 lime wedges (optional)

Directions

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

Nutrition Information

Serves: 8  |  Serving Size: 1 cup

Per serving: Calories: 281; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 40mg; Sodium: 623mg; Carbohydrate: 34g; Dietary Fiber: 8g; Sugar: 3g; Protein: 26g

Nutrition Bonus: Potassium: 602mg; Iron: 22%; Vitamin A: 10%; Vitamin C: 12%; Calcium: 12% 

Cooking Light Diet

Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at CookingLightDiet.com. Follow Cooking Light on Facebook for more daily recipe inspiration.

Follow Cooking Light on Facebook for daily recipe inspiration.

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Slow Cooker Turkey & Bean Chili

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Turkey and bean chili is easy to make, especially if a slow cooker is involved. This easy recipe for chili features lean ground turkey slowly simmered with tangy tomatoes and fiber-filled beans. Set this to cook overnight for eight hours, and you can ladle a warm lunch to-go the next morning.

Photo Credit: Demi Tsasis

The post Slow Cooker Turkey & Bean Chili appeared first on Hello Healthy.

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