Black Bean Burrito Bake

1 (7 ounce) can chipotle chiles in adobo sauce
1/2 cup sour cream
1 (15 ounce) can black beans, rinsed and drained
1 cup frozen whole-kernel corn, thawed
4 burrito size flour tortillas
cooking spray
1+ cup bottled salsa
1/2 cup shredded Monterey Jack cheese

1.  Preheat oven to 350
2.  Thaw frozen corn
3.  Remove one chile from can.  Chop chile.  Reserve remaining adobo sauce and chiles for another use.  Combine sour cream and chile in a medium bowl; let stand for 10 minutes.
4.  Place the rinsed and drained black beans in a large bowl; with a fork mash some of the beans until they have an uneven consistency.  Add corn and sour cream mixture and beans together, mixing well.
5.  Spoon 1/2 cup bean mixture down the center of each tortilla.  Roll tortillas and place, seam side down, in an 11 x 7 baking dish coated with cooking spray.  Spread salsa over tortillas (may be more than 1 cup) and sprinkle with cheese.  Cover and bake for 30 minutes.

Southwestern Falafel with Avocado Spread

 Patties
1 15 ounce can pinto beans, rinsed and drained
1/2 cup shredded Monterey Jack cheese
1/4 cup finely crushed tortilla chips
2 tablespoon finely chopped green onions
1 tablespoon finely chopped cilantro
1/8 teaspoon ground cumin
1 large egg white
1 1/2 teaspoon canola oil

Avocado Spread
1 whole avocado, peeled and mashed
2 tablespoons salsa
2 tablespoons sour cream
1/2 lime, juiced
1/8 teaspoon salt

burrito size tortillas

1.  To prepare patties, place pinto beans in a medium bowl; partially mash with a fork.  Add Monterey Jack cheese, tortilla chips, green onions, cilantro, cumin and egg white; stir until well combined.  Form into 1/2 inch thick patties.
2.  Heat canola oil in a large nonstick skillet over medium-high heat.  Add patties; cook 4 minutes on each side or until patties are browned and thoroughly heated.
3.  To prepare spread, while patties cook, combine the avocado, salsa, sour cream, lime juice, and salt.
4.  Place several patties and avocado spread to taste into warmed burritos.

Tofu Fried Rice

2 cups uncooked instant rice
2 tablespoons vegetable oil, divided
1 (14-ounce) package reduced fat firm tofu, drained and cut into 1/2-inch cubes
2 large eggs, lightly beaten
1 cup (1/2-inch thick) sliced green onions
1 cup frozen peas and carrots, thawed
2 teaspoons bottled minced garlic
1 teaspoon bottled minced fresh ginger
3 tablespoons low-sodium soy sauce
2 tablespoons rice wine vinegar
1 tablespoon hoisin sauce
1/2 teaspoon dark sesame oil
Thinly sliced green onions (optional)

1. Cook rice according to package directions, omitting salt and fat.

2. While rice cooks, heat 1 tablespoon vegetable oil in a large nonstick skillet over medium-high heat.  Add tofu; cook 4 minutes or until lightly browned, stirring occasionally.  Remove from pan.  Add eggs to pan; cook 1 minute or until done, breaking egg into small pieces.  Remove from pan.  Add 1 tablespoon vegetable oil to pan.  Add 1 cup onions and next 3 ingredients; saute 2 minutes.

3. While vegetable mixture cooks, combine soy sauce, rice wine vinegar, hoisin sauce, and sesame oil. Add cooked rice to pan; cook 2 minutes, stirring constantly.  Add tofu, egg, and soy sauce mixture; cook 30 seconds, stirring constantly.  Garnish with sliced green onions, if desired.  Yield: 4 servings (serving size: 1-1/2 cups).

376 calories (26% from fat): 11g fat; 15.8g protein; 50.6g carb; 3.2g fiber; 106mg chol; 3.8mg iron; 629mg sodium; 79mg calcium.

Cooking Light 2005

Sun-Dried Tomato Tortellini Soup

1-1/2 teaspoons olive oil
1 cup chopped onion
1 cup (1/4-inch thick) sliced carrot
2/3 cup chopped celery
2 garlic cloves, minced
5 cups fat-free, less sodium vegetable broth
2 cups water
1-1/4 cups sun-dried tomato halves, packed without oil, chopped (about 3 ounces)
1/2 teaspoon dried basil
1/4 teaspoon freshly ground black pepper
3 cups fresh cheese tortellini (about 12 ounces)
1 cup chopped bok choy

1. Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot, celery, and garlic; saute 5 minutes.  Add broth and next 5 ingredients; bring to a boil.  Reduce heat; simmer 2 minutes.  Add pasta and bok choy; simmer 7 minutes or until pasta is done. Discard bay leave. Yield: 6 servings (serving size: about 1-1/2 cups).

256 calories (28% from fat); 8g fat; 12.1g protein; 33.9g carb; 3.9g fiber; 25mg chol; 1.1mg iron; 681mg sodium; 47mg calcium.

Cooking Light 2005

Glazed Salmon with Broccoli Rice

1/4 cup brown sugar
2 Tbsp. low-sodium soy sauce
1 cup long-grain white rice
1 head broccoli (stems discarded), chopped (2+ cups)
4 pieces skinless salmon fillet (1-1/4 pounds total)
1 large onion, cut into 1/4-inch thick wedges
1 Tbsp. olive oil
kosher salt and black pepper

1. Heat broiler. In bowl, combine the sugar and soy sauce; set aside.

2. Cook the rice according to the package directions, stirring in the broccoli during the last 3 minutes.  Let stand off heat until broccoli is tender, about 5 minutes.  Fluff with a fork.

3. Meanwhile, place the salmon and onion on a rimmed baking sheet.  Drizzle with the oil and season with 1/2 teaspoon salt and 1/4 teaspoon pepper.

4. Broil (top rack on highest level), spooning half the sugar and soy sauce glaze over the salmon during the last 2 minutes of cooking, until the salmon is opaque throughout, 8 to 10 minutes.  Serve the salmon and onion with the rice and the remaining glaze.