Tag Archives: black beans

Baked Costa Rican – Syle Tilapia with Pineapples, Black Beans and Rice

Picture of Baked Costa Rican-Style Tilapia with Pineapples, Black Beans and Rice Recipe

Ingredients

  • 1 cup long-grain white rice
    (or Quinoa if you prefer that)
  • 2 cups low-sodium chicken broth
  • 1/4 cup freshly squeezed orange juice
  • 1 lime, juiced
  • 2 tablespoons Grapeseed Oil
  • 1/4 cup finely chopped fresh cilantro, plus more for garnish
  • 2 garlic cloves, minced
  • 1 teaspoon sugar
  • Kosher salt and freshly ground black pepper
  • 4 (5 to 7-ounce) tilapia fillets, rinsed and patted dry
  • 2 cups jarred or homemade tomato salsa
  • 1 (15-ounce) can black beans, drained and rinsed
  • 2 cups diced fresh pineapple
  • 2 limes, thinly sliced

Directions

Combine the rice (or Quinoa – it cooks the same as rice) and chicken broth in a pot over medium heat and bring to a boil. Reduce the heat to low, cover, and cook until the rice (or Quinoa) is tender and has absorbed all of the liquid, about 20 minutes.

Preheat the oven to 400 degrees F.

In a mixing bowl, whisk together the orange juice, lime juice, oil, 2 tablespoons of the cilantro, the garlic, and sugar; season with salt and pepper. Add the tilapia fillets to the marinade, turning to coat. Marinate in the refrigerator for 20 minutes, turning occasionally.

Stir together the cooked rice, salsa, beans, pineapple, and remaining 2 tablespoons of the cilantro in a 2 or 3-quart baking dish. Remove the tilapia from the marinade, reserve the marinade, and lay the fish fillets over the rice mixture, overlapping if necessary. Pour the reserved marinade over the fish. Shingle the lime slices over the fish. Bake until the fish flakes easily, is opaque, and cooked through, 25 to 30 minutes. Garnish with chopped cilantro before serving.

Makes 4 servings. Calories were calculated using Quinoa and fresh pineapple.

Nutrition Facts
User Entered Recipe
  4 Servings
Amount Per Serving
  Calories 557.5
  Total Fat 13.7 g
  Saturated Fat 1.9 g
  Polyunsaturated Fat 5.4 g
  Monounsaturated Fat 1.8 g
  Cholesterol 85.0 mg
  Sodium 1,133.1 mg
  Potassium 1,320.8 mg
  Total Carbohydrate 65.2 g
  Dietary Fiber 10.7 g
  Sugars 14.0 g
  Protein 47.4 g
  Vitamin A 16.6 %
  Vitamin B-12 6.9 %
  Vitamin B-6 15.5 %
  Vitamin C 60.0 %
  Vitamin D 0.0 %
  Vitamin E 4.7 %
  Calcium 8.7 %
  Copper 37.4 %
  Folate 29.9 %
  Iron 41.5 %
  Magnesium 17.4 %
  Manganese 96.4 %
  Niacin 22.7 %
  Pantothenic Acid     5.2 %
  Phosphorus     58.3 %
  Riboflavin 94.7 %
  Selenium 6.7 %
  Thiamin 18.4 %
  Zinc 8.5 %

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Beans, Beans, they’re good for your heart, the more you eat…

…the more you put in your grocery cart!

If you don’t eat beans on a regular basis, you really should consider doing so. Wonder why? It’s because they really are very good for you! So, that song you may remember about beans from your childhood was spot on, (depending on the version you heard, anyway *snickers*) they really are good for your heart! There are some other things about beans that make me quite fond of them; they are high in protein, virtually fat-free, have lots of fiber, and are very filling!

Eating beans regularly (the USDA recommends eating three or more cups per week) has been shown to have great health benefits, some of which may include:

-improving cholesterol levels

-lower the risk of heart disease and certain cancers

-help manage diabetes

-cut risk for high blood pressure

-help in losing weight

To find out how good for your heart they are, check out this web site:  http://americanbean.org/bean-facts/

The following recipe is a great way to get beans into your diet, especially if they are not a food you’re too keen on eating plain, as they are well incorporated with the other ingredients and create a “meaty” consistency.

Black Bean Croquettes with Fresh Salsa

adapted from Eating Clean

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Serves 4, 2 croquettes and ½ cup salsa each

Ingredients

2 15-ounce cans black beans, rinsed
1 teaspoon ground cumin
1 cup frozen corn kernels, thawed
1/4 cup plus 1/3 cup plain dry breadcrumbs, divided ( I like to use Ezekiel bread and make my own)
2 cups finely chopped tomatoes
2 green onions, sliced
2 tsp. minced garlic
1/4 cup chopped fresh cilantro
1 teaspoon chili powder, divided
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil ( I use grapeseed oil)
1 avocado, diced

Preparation

  1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
  2. Mash black beans, garlic and cumin with a fork or potato masher in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
  3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the bread crumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
  4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.

Nutrition

Per serving: 405 calories; 12 g fat ( 2 g sat , 8 g mono ); 0 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 16 g protein; 16 g fiber; 438 mg sodium; 621 mg potassium.

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Giving it a Go – Meatless Mondays

I’m pretty sure I’ve done Meatless Monday before. Matter of fact, most of my week days tend to meat free. I’m not a vegetarian, it’s just that most of the time I would rather eat salads, veggies, fruits and legumes (beans). I’ve considered going vegetarian, but I know it would be a commitment that, for me, would fail. Probably not right away, though. I can go without meat for awhile. But eventually, the immense craving for a delicious cheeseburger or beer brat would invade my brain and never leave until satisfied. And I’m perfectly ok with that. Truth be told, very rarely do I even eat red meat. I would say that 80% of the year I’m a pescatarian (someone who’s diet allows seafood but not any other animal meat). I suppose I’m kind of a mutt when it comes to labeling what I am ‘diet-wise’. I’ll be sure to post some Tilapia recipes soon for any fellow fish lovers like myself, but until then…

Back to Meatless Monday!

I had several garden fresh veggies begging to be used.

Sweet Potato, Walla Walla Onion (the SWEETEST onions you could ever give your taste buds the pleasure of discovering), Sweet Corn and Kale to be specific. With some other essential ingredients that I always have on hand this recipe was destined to be made (and the fact that it all comes together in one big stock pot makes dishes a breeze – great for Mondays)! I hope you enjoy it as much as I do!

adapted from http://www.milkfreemom.com

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Quinoa and Sweet Potato Chili

1 Tbsp. Grape seed oil (or olive oil)

1-2 Onions, chopped (I use 2 because I love onions but be sure to adjust per your preference)

1 Green Bell Pepper, chopped

1 Tbsp. minced garlic

1 can tomato paste

32 oz. chicken or vegetable stock

1 Tbsp. Chili powder

1 Tbsp. Cumin

1 tsp. Oregano

1/2 cup Kale leaves, finely chopped (about 1-2 leaves depending on size of leaf)

1 can black beans, rinsed and drained

1 large sweet potato, peeled and chopped into bite size pieces

1 cup white quinoa (dry, not cooked)

1 1/2 cups corn (frozen or cut off the cob)

salt and pepper to taste

Optional to Garnish with:

Greek yogurt (or sour cream)

Avocado slices

Directions for Deliciousness:

Heat the oil in a large stock pot over medium low heat. Add the onions and bell pepper, cook until slightly tender (make sure they’re not mushy, they’ve got quite a bit more cooking to go through). Add the garlic, and cook for another minute or two. Then add the tomato paste, chili powder, cumin, and oregano and cook for another 2 minutes, stirring constantly. Then add the beans, stock, potatoes, kale and corn and season with salt and pepper. Cook for about 5 minutes, then add the quinoa. Continue cooking for about 15-20 minutes with the lid on, stirring occasionally, until quinoa and potatoes are cooked and the chili has thickened. The quinoa should have expanded and thickened the chili by the time it’s done. It should not be crunchy, so be sure to check.  Add a bit of water if the chili becomes too thick for your liking. Top with avocado and Greek yogurt or sour cream if desired.

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Fajita Salad

A few days ago I was in a predicament. You see, I had recently found my new favorite restaurant go-to meal (you know the meal you end up choosing EVERY time, even after you go in thinking you’ll try something different?) and I was craving it – BADLY. So badly I was considering selling my laptop just so I could go out and get it. Well, okay, I wasn’t seriously considering selling the laptop; if I did how would I be able to blog about my new recipe??

You may be wondering, why didn’t I just go out to eat and get it then? Well, like many people in the world, after I paid my (always increasing) bills, I simply didn’t have the money to. But you know what I realized I did have? EVERYTHING to make it. At home! Where it turns out to be *GASP* much cheaper!

I am telling you, people, this salad is so satisfying and delicious I would much rather spend the time making it at home than going out to eat. I mean, quite honestly (not to toot my own horn or anything, but…) I like mine better! Other than tasting as beautiful as it looks, it’s healthier than the alternative because it’s not served in a huge deep-fried tortilla bowl that only taunts me as I eat the healthy veggies of the salad…

You know you want me. I’m crispy. I’m crunchy. I practically melt in your mouth. (says the deep fried shell)

Yes. I do. Wait. NO! It’s only the fat and grease that melts in my mouth. You should be ashamed of yourself for putting such healthy veggies on top of you! (my conversation with said deep fried shell)

Imagine the looks I get from the waiter witnessing THAT conversation!

Aside from the shell that seems to take away the healthy goodness of a SALAD, I enjoy my homemade version because I control what I put in it, which means I know what is going into my body. No MSG, no added salt, no Silicon Dioxide, etc.

So, without further ado (drum roll please!)

 

 

Fajita Salad

1-2 large onions, roughly chopped (any type you prefer. I love onion so I used 2 large white onions that I had on hand)

2 bell peppers, roughly chopped (any color)

1 cup frozen corn kernels ( I used 1 ear of corn, cut off the cob)

1 can black beans, drained and rinsed, no salt added

1-2 large tomatoes, roughly chopped

3/4 cup greek yogurt (or sour cream if you prefer)

1/4 cup (or more or less, to your liking) taco seasoning (free of Silicon Dioxide and any other additives)

low-fat milk, to thin (I use a couple of tablespoons)

lettuce ( I use an Artisan mix that I tear apart and clean with the help of my wonderful salad spinner)

optional: 2 cups cooked chicken ( I prefer mine without but it suites the salad quite well to add it)

optional: Guacamole

optional: shredded cheddar cheese

Directions:

In a skillet over medium heat saute onions, peppers and corn until tender (don’t over cook them, you don’t want them mushy), usually about 7-10 minutes. Once tender, add black beans, greek yogurt, taco seasoning, and milk to thin.

Place about 1 – 1 1/2 cups worth of this mixture onto your plate. Top that with cheese if you’re using it. Your plate should look something like this…

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Then top that with a generous amount of lettuce and your tomatoes and guacamole, should you choose. You should end up with a finished product similar to this…

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Then I like to mix it all up really good to evenly distribute all the yummy goodness. Of course, then it doesn’t look as pretty so I didn’t take a picture of that ;-)

I hope you give this one a try and enjoy it as much as I do!

-KJ

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Black Bean Salsa

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Ingredients:

2 cans black beans- drained and rinsed

1 can corn, no added salt (or fresh cooked and cut corn on the cob)- drained and rinsed

2 cups tomatoes – chopped

1/2 onion – chopped

2 Tbsp balsamic vinegar

3 Tbsp grape seed or olive oil

2 Tbsp (more or less to taste) fresh cilantro- chopped

2 garlic cloves- chopped

2 tsp. freshly squeezed lime juice

salt and pepper to taste

 

Directions:

Combine oil, vinegar, cilantro, and garlic in a medium bowl, and mix well.  Stir in beans, corn, onion and tomatoes and toss.  Chill in refrigerator at least 30 minutes before serving.

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Black Bean Brownies

 

 

 

 

 

 

 

 

 

These are delicious and you can’t even taste the beans! They add moisture and make brownies more nutritious!

Ingredients

* 1 (15.5 ounce) can black beans, rinsed and drained
* 3 eggs
* 3 tablespoons vegetable oil
* 1/4 cup cocoa powder
* 1 pinch salt
* 1 teaspoon vanilla extract
* 3/4 cup white sugar
* 1 teaspoon instant coffee (optional)
* 1/2 cup milk chocolate chips (optional)

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8×8 square baking dish.

2. Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, sugar, and instant coffee in a blender; blend until smooth; pour the mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture.
3. Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.

Nutritional Information
Black Bean Brownies

Servings Per Recipe: 16

Amount Per Serving
Calories: 126

* Total Fat: 5.3g
* Cholesterol: 40mg
* Sodium: 144mg
* Total Carbs: 18.1g
* Dietary Fiber: 2.6g
* Protein: 3.3g

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