Category Archives: Low Calorie

Sweet Potatoes and Black Beans Two Ways

Low Calorie, Main Courses, Vegan, , , , , , , , , , , , , ,

I use the words “sweet potato” and “yam” interchangeably.  I prefer yams though.  Garnet yams to be precise.  I love the combination of slightly sweet garnet yams and earthy black beans.  Here are two ways that I like to serve this vitamin-rich combination.  

I like to make these dishes at the same time, have the tacos for a Saturday night dinner or Sunday lunch and refrigerate or freeze the enchiladas for an easy weeknight meal in the future.  I make the cilantro pesto in my mini food processor, transfer it to containers, then use the unwashed processor bowl to make the black bean dip.  The black bean dip benefits from the bit of pesto remaining in the bowl.  

I went a little crazy with the pickled onions in the picture, but I do love them.  

sweet potato tacos

Print Recipe

Sweet Potato and Black Bean Tacos with Cilantro Pesto

These tacos are vegan, but adored by meat-eaters as well.

Ingredients

  • 1/4 red onion thinly sliced
  • 3 TBSP rice vinegar I use seasoned vinegar, but unseasoned will work fine too.
  • 1 medium or large yam or sweet potato l like garnet yams, cut into 1-2 inch pieces
  • 1 TBSP canola or olive oil
  • 1 1/2 tsp cumin
  • 1 1/2 tsp ancho chile or chipotle
  • salt and pepper
  • 1 recipe Black Bean Dip
  • 1 recipe Cilantro Pesto
  • 6 corn tortillas

Instructions

  • Preheat oven to 400 degrees.
  • Combine sliced red onion and rice vinegar in small bowl and allow onions to marinate and pickle while you cook the potatoes.
  • Toss potato pieces with oil, spices, and salt and pepper.
  • Arrange potato pieces on a silpat or parchment-lined baking sheet. Make sure that potatoes are spaced and not touching each other so that they will roast and brown instead of steaming.
  • Roast potatoes for 15-20 minutes until softened and browned.
  • When potatoes are done, lightly grill tortillas on a cast iron grill pan until softened. (If you don't have a grill pan, you can put them in a skillet on medium heat until softened.)
  • Top tortillas with bean dip, potatoes, cilantro pesto and pickled red onions.
  • Serve immediately.

Notes

All of the components of these tacos are great as leftovers, so you can keep the leftover components in the fridge and make the tacos for lunches and snacks until you have used up the leftovers.
Avocado slices are great on these tacos as well.

balck bean enchiladas

Print Recipe

Sweet Potato and Black Bean Enchiladas with Mole

If you're feeling motivated and want to make your own mole, I recommend an ancho and pepita or sesame based mole. However, Rick Bayless has a prepared mole that works great in this dish.

Ingredients

  • 1 cup mole sauce
  • 1 batch Black Bean Dip
  • 1 large sweet potato cut into 1-2 inch pieces
  • 1 1/2 tsp cumin
  • 1 1/2 tsp ancho
  • 1 pinch chipotle
  • salt and pepper to taste
  • 8 corn tortillas

Optional Ingredients

  • 1 small bunch kale or chard tough stems removed, chopped and sauteed in olive oil with garlic
  • 1/2 to 1 cup shredded pepper jack cheese
  • Cilantro Pesto
  • Cliantro Lime Crema
  • sliced avacado
  • chopped cilantro or scallions

Instructions

  • Preheat oven to 400 degrees.
  • Toss potato pieces with oil, spices, and salt and pepper.
  • Arrange potato pieces on a silpat or parchment-lined baking sheet. Make sure that potatoes are spaced and not touching each other so that they will roast and brown instead of steaming.
  • Roast potato for 15-20 minutes until softened and browned.
  • When potatoes are done, assemble enchiladas by pouring a thin layer of mole into the bottom of a 9x12 baking dish.
  • Spread a few tablespoons of bean dip in the center of the tortilla and top with ~6 potato pieces. (If using kale or chard, add a few tablespoons of the greens to the tortilla as well.)
  • Roll tortilla into a tube shape and place it seam side down in baking dish.
  • Continue rolling process until pan is full.
  • Cover enchiladas with remaining mole.
  • If using cheese, sprinkle on top of the dish.

To Bake

  • Preheat oven to 350 and bake covered with lid or foil for 15 minutes.
  • Remove foil and bake for 10 more minutes.
  • Serve garnished with cilantro pesto or crema, avacado, and chopped fresh cilantro or scallions.

Notes

Prepared enchiladas can be covered with plastic wrap for foil and refrigerated or frozen for future use. Defrost on the counter before baking.

Italian Wedding Soup (Vegan)

Easy Weeknight Meals, Low Calorie, Main Courses, Soups, Vegan, , , , , ,

 Italian Wedding Soup

Print Recipe

Italian Wedding Soup (Vegan)

This is a delicious and hearty soup. Meat eaters and vegetarians alike will love this comforting soup. Leftovers freeze well.
Servings: 4

Ingredients

  • 1 1/2 TBSP olive oil
  • 1 small onion finely diced
  • 2 cloves garlic minced
  • 1 medium carrot finely diced
  • 1 rib celery finely diced
  • 1 TSP fennel salt or regular salt
  • 1 TSP cracked black pepper
  • 7 cups vegetable broth
  • 2 TSP dried oregano
  • 1 TSP dried marjarom
  • 1/2 TSP crushed red pepper flakes optional
  • 1 cup Isreali couscous
  • 12-15 meatless meatballs*
  • 1 bunch spinach carefully washed
  • 2 TBSP parsley chopped
  • Juice of 1/2 lemon optional

Instructions

  • Heat olive oil on medium heat in a large dutch oven or soup pot.
  • Add onion, carrot, and celery and sweat vegetables until onions are translucent.
  • Add garlic, salt, and pepper and sautee for another minute.
  • Add broth and bring to a boil.
  • Boil for 10 minutes, then add oregano, marjoram, red pepper flakes, couscous and meatballs.
  • Return to a boil and boil for 10 more minutes.
  • Remove from heat and add spinach, parsley and lemon.
  • Serve immediately.

Notes

*I like Trader Joes or Nates meatless meatballs.

Summer Corn and Tomato Salad – Two Ways

Low Calorie, Salads, , , , , , , , , , , , , , , , , ,
Print Recipe

Mexican Grilled Corn Salad / Summer Corn and Tomato Salad

Two variations on an easy salad that makes use of sweet summer corn and cherry tomatoes.
Servings: 6

Ingredients

Mexican Grilled Corn Salad

  • 2 ears grilled corn* removed from cob
  • 1 grilled jalepeno* seeded and minced (optional)
  • 1 grilled orange pepper* finely chopped
  • 1 pint cherry tomatos halved
  • 1 avocado finely chopped
  • 1 clove garlic pressed or finely minced
  • juice of 1 lime
  • 2 TBSP olive oil
  • 1 TBSP red wine vinegar
  • 1 TSP agave nectar
  • 3 tbsp chopped cilantro or flat leaf parsley

Summer Corn and Tomato Salad

  • 2 ears grilled corn* removed from cob
  • 1 grilled medium zucchini* chopped
  • 1 pint cherry tomatoes halved
  • 1/2 small red onion finely diced
  • 1 clove garlic pressed or finely minced
  • 2 TBSP olive oil
  • 2 TBSP red wine vinegar
  • 1 TSP agave nectar or you could use sugar
  • 3 TBSP basil chiffonade
  • Optional Additions-
  • 1/2 cup of fresh mozzarella perline, or other shape cut into small dice
  • 1-2 cups of cooked Israeli couscous turns the salad into a hearty lunch or light dinner

Instructions

  • Combine all ingredients, toss and serve.

Notes

*To grill vegetables: Heat grill or grill pan to high heat. Spray vegetables with vegetable oil and season with salt and pepper. Grill, turning frequently until surface of vegetables are charred and flesh is lightly cooked.