Refried Bean Tostadas
Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: 6 Servings
Cost per Serving: $.75
Cook Time: 10 minutes
Yield: 6 Servings
Cost per Serving: $.75
Ingredients
- 6 (6-inch) flour or corn tortillas
- 3/4 cup fat-free refried beans
- 3/4 cup jarred red salsa
- 1 cup shredded Cheddar (about 2 1/2 oz.)
- 1 tablespoon finely chopped fresh cilantro
- 1 cup shredded Romaine lettuce
- 2 tablespoons sour cream
Preparation
Preheat oven to 400°F. Mist every other cup of a 12-cup muffin tin with nonstick cooking spray. Press a tortilla into each sprayed cup, flattening out edges, and bake until golden, about 8 minutes.Divide beans among tostadas, top with salsa and sprinkle with cheese. Return to oven and bake until warmed through, 7 to 10 minutes.
Place each tostada on a plate and sprinkle with cilantro. Top with some lettuce and a small dollop of sour cream. Serve with extra salsa, if desired.
Nutritional Information
- Calories:
- 177
- Fat:
- 8g (sat 5g)
- Protein:
- 8g
- Carbohydrate:
- 20g
- Fiber:
- 3g
- Cholesterol:
- 20mg
- Sodium:
- 440mg
Chicken and Onion Kebabs
Prep Time: 15 minutes
Cook Time: 10 minutes
Marinate: 15 minutes
Yield: 8 kebabs
Cost per Serving: $.66
Cook Time: 10 minutes
Marinate: 15 minutes
Yield: 8 kebabs
Cost per Serving: $.66
Ingredients
- Barbecue Dipping Sauce:
- 1 cup homemade or bottled barbecue sauce
- 2 tablespoons ketchup
- 1 onion, grated
- 2 tablespoons lemon juice
- Dash of Tabasco sauce, or to taste
- Kebabs:
- 3 boneless, skinless chicken breasts (about 1 3/4 lb.), cut into 1-inch cubes
- 2 tablespoons Worcestershire sauce
- 1 tablespoon lemon juice
- 1 tablespoon olive oil, plus more for brushing
- 1 1/2 onions, quartered, layers separated
- Salt and pepper
Preparation
Make sauce: Combine barbecue sauce, ketchup, onion, lemon juice and Tabasco sauce in a small bowl and whisk until blended. Serve at room temperature or chill.Make kebabs: Preheat broiler or prepare a charcoal fire and let burn to a gray ash. Toss chicken with Worcestershire sauce, lemon juice and olive oil in a bowl until well mixed. Set aside to let chicken marinate at room temperature for at least 15 minutes. (The chicken can marinate, covered, in the refrigerator for up to 24 hours.)
Thread chicken cubes onto 8 long metal skewers, alternating with onion pieces. Brush each skewer with olive oil and season with salt and pepper
Set broiling pan or grill about 6 inches from heat source. Broil or grill kebabs, turning often, until chicken is lightly browned and cooked through and onions are lightly charred on ends, about 10 minutes. Serve kebabs hot with barbecue dipping sauce.
Nutritional Information
- Calories:
- 173
- Fat:
- 4g (sat 1g)
- Protein:
- 24g
- Carbohydrate:
- 9g
- Fiber:
- 1g
- Cholesterol:
- 58mg
- Sodium:
- 481mg
- Don't forget the Range Hood above
Ham and Cheddar Supper Waffles
Worthy of a Special Occasion
Prep Time: 10 minutes Cook Time: 10 minutes Yield: 4 Servings Cost per Serving: $.92Ingredients
- 1 1/2 cups all-purpose flour
- 1 1/2 teaspoons baking powder
- 1 teaspoon sugar
- 1/4 teaspoon salt
- 1 1/2 cups milk
- 1 large egg, lightly beaten
- 4 tablespoons unsalted butter, melted and cooled
- 2 ounces thinly sliced ham, chopped
- 1 cup shredded sharp Cheddar
Preparation
Heat waffle iron. Whisk together flour, baking powder, sugar and salt in a large mixing bowl. Stir milk, egg and butter into flour mixture until just combined. Fold in ham and cheese. Mist waffle iron with nonstick cooking spray. Pour about 3/4 cup batter onto iron and spread to edges with a spatula. Cook until waffles are golden, 8 to 10 minutes. Repeat with remaining batter, misting iron with cooking spray as needed. Serve immediately.Nutritional Information
- Calories:
- 509
- Fat:
- 28g (sat 17g)
- Protein:
- 21g
- Carbohydrate:
- 42g
- Fiber:
- 1g
- Cholesterol:
- 140mg
- Sodium:
- 676mg
Creamy Tomato Soup
Prep Time: 10 minutes Cook Time: 15 minutes Yield: 8 Servings Cost per Serving: $.47Ingredients
- 2 tablespoons olive oil
- 1 onion, chopped
- 1 clove garlic, chopped
- 2 tablespoons all-purpose flour
- 1 28-oz. can crushed tomatoes, with juice
- 1 1/2 cups low-sodium chicken broth
- 1/2 cup heavy cream, warmed
- Salt and pepper
Preparation
Warm oil in a large saucepan over medium-high heat. Add onion and cook, stirring often, until softened, 3 to 5 minutes. Add garlic and cook until slightly softened and fragrant, about 1 minute. Stir in flour to blend, about 1 minute. Add tomatoes with juice and broth to saucepan, increase heat to high and bring to a boil. Stir or whisk constantly until slightly thickened, about 3 minutes. Working in batches, carefully transfer soup to a blender and puree until smooth. Pour into a bowl until all soup is pureed. Return soup to saucepan, stir in cream and cook over low heat for 3 to 5 minutes, until heated through. Do not boil. Season with salt and pepper. Serve hot in warmed cups.Nutritional Information
- Calories:
- 123
- Fat:
- 9g (sat 4g)
- Protein:
- 3g
- Carbohydrate:
- 9g
- Fiber:
- 2g
- Cholesterol:
- 20mg
- Sodium:
- 543mg
Sautéed Chickpeas with Broccoli and Parmesan
Good, Solid Recipe
Who says you need meat? Grab a can of chickpeas-aka garbanzo beans- and stir up easy, healthful dishes.Prep Time: 10 minutes Cook Time: 15 minutes Yield: 4 Servings Cost per Serving: $.80Ingredients
- 2 tablespoons olive oil
- 1 small onion, thinly sliced
- 4 cloves garlic, thinly sliced
- Salt and pepper
- 1 1/2 heads broccoli, including stalks, trimmed and chopped (2 cups)
- 1 (10.5 oz.) can chickpeas, drained and rinsed
- 1/3 cup chicken or vegetable broth
- 1/4 teaspoon crushed red pepper
- 1/3 cup Parmesan shavings
Preparation
In a large skillet (preferably one with a lid), warm olive oil over medium heat until hot. Carefully add onion, garlic and salt, and sauté, stirring often, until onion becomes transparent and garlic just begins to turn golden brown, 4 to 5 minutes. Toss in broccoli; sauté for 3 minutes. Add chickpeas, broth and red pepper. Stir once, cover and cook for 3 minutes more, just to heat through and finish cooking broccoli. Uncover, season with pepper, sprinkle with Parmesan and serve.Nutritional Information
- Calories:
- 186
- Fat:
- 10g (sat 2g)
- Protein:
- 9g
- Carbohydrate:
- 16g
- Fiber:
- 5g
- Cholesterol:
- 5mg
- Sodium:
- 855mg
- Nothing would go better with these meals than a beautiful Range Hood above them in the cooking process.
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