Thursday, December 11, 2008

Black Beans and Rice

Black Beans and Rice
Serves: 4


1 1/2 tablespoons vegetable oil
1/2 medium onion, chopped
2-3 cloves garlic, pressed or chopped fine
2 cups cooked rice, cooled to room temperature
1 15 oz. can black beans, or about 2 cups of home-cooked black beans
1 cup broccoli florettes, chopped
1 cup tomato, chopped
1/2 cup mozzarella cheese, grated
2 tablespoons fresh cilantro, chopped


1. Sauté onions and garlic in vegetable oil for about 3 minutes.

2. Add broccoli, beans and rice. Cover and cook, stirring occasionally, until broccoli turns bright green.

3. Gently stir in tomato and cilantro.

4. Sprinkle cheese over mixture and let melt.



Time: 15 minutes
Serves: 4


2 Ripe Avocados
1/2 cup chopped tomato
3 Tbsp chopped onion
Juice of half a lime
1/4 tsp salt


1. Cut each avocado in half lengthwise around the seed in the middle of the avocado.

2. Scoop the seed out of the middle with a spoon.

3. Use the spoon to scoop the avocado flesh into a bowl.

4. Mash the avocado with a fork until smooth.

5. Mix in the remaining ingredients until well combined.

Tips : Avocados must be ripe before they can be used for guacamole. A ripe avocado is black and slightly soft when touched.

Monday, December 08, 2008

Vegetable Lasagna


1 medium zucchini, sliced
1 cup mushrooms, sliced
1 medium onion, chopped
1 clove garlic, cut in small pieces
2, 8-ounce cans tomato sauce
1 teaspoon oregano
1 teaspoon basil
1/4 teaspoon pepper
1 large tomato, chopped
l cup low-fat cottage cheese
1 cup mozzarella cheese, shredded, (try part-skim)
6 lasagna noodles, uncooked


1.Preheat oven to 400 degrees F.

2.Mix zucchini, mushrooms, onions, and garlic with tomato sauce and seasonings in a saucepan. Cover; cook 15 minutes and set aside.

3.Mix cheeses and chopped tomato. Spread one-third of sauce over bottom of 8-by 8-inch baking dish. Add half of the uncooked noodles and half of cheese mixture. Repeat layers and end with a third layer of sauce.

4.Cover tightly with foil; bake 45 minutes. Remove from oven and let stand 5 minutes before serving.