Southwestern Pinto Beans

Prep time:  less than 5 min          Cook time: 8 min
Serves 2-3

Ingredients:
1 can pinto beans, rinsed and drained
1 clove garlic
1/4 c vegetable broth
1/4 t black pepper
1/2 t cumin
1/2 t chili powder
2 T salsa
1 T fresh cilantro, chopped

1. Rinse and drain pinto beans.  Chop cilantro.
2. Heat a nonstick skillet sprayed with cooking spray, over medium heat.  Saute garlic until soft.
3. Add the beans, vegetable broth, and spices.
4. Raise heat to med-high and cook covered for 3-4 min.
5. Using for or potato masher, mash beans until just smooth, or desired consistency.
6. Continue cooking for 3-5 min more, until thickened.  Stir in salsa and cilantro, and cook 1 min more.

Cuban Black Beans

Prep time: 5 min          Cook time: 15 min
Serves 4

Ingredients:
1 T olive oil
1 medium onion, chopped
1 clove garlic
1 c. vegetable broth
1/2 can diced tomatoes
2 cans black beans, rinsed and drained
3/4 t cumin
1/2 c green bell pepper
2 T fresh cilantro, chopped

1. Chop onion, pepper and cilantro; mince garlic, set aside.
2. In a non-stick saucepan, heat oil on medium.  Cook onion, pepper and garlic until onion is translucent, about 3 min.
3. Add all other ingredients, except cilantro, and cook until liquid is reduced by half, stirring occasionally, about 12-15 min.
4. Add chopped cilantro, and cook 1-2 min more.

Cilantro Lime Rice

Prep time: 10 min         Cook time: 30 min
Serves 10
Perfect Partner:  Cafe Rio Chicken

Ingredients:
6 c water (maybe more if looking dry)
4 chicken bullion cubes
1/2 bunch cilantro, chopped
1 t cumin
1 small can diced green chilies
3/4 t salt
1 T butter
1/2 medium onion
2 T lime juice
3 c rice

1. Combine all ingredients in sauce pan.
2. Bring to boil, then reduce to simmer for 30 min or until done.

Source:  Liz Christensen

Cafe Rio Chicken

Prep time: 5 min          Cook time: 5 hrs
Serves 10
Perfect Partner:  Cilantro Lime Rice and Black Beans

Ingredients:
1 bottle low fat Italian salad dressing
1 T chili powder
1 T cumin
3 cloves minced garlic
3 to 3.5 lbs boneless, skinless chicken

1. Mix together dressing and herbs in a small bowl.
2. Place chicken in crock pot, and pour dressing mixture over it.
3. Cook in crock pot on high for 3 hrs and then low for 2 hrs.

Source:  Liz Christensen

Liz's Guacamole

Prep time: 10 min.
Serves 4

Ingredients:
2 avocados
2 T lime juice
2 T chopped onion
1/2 t salt
1 clove minced garlic
1 T chopped cilantro
1/4 c chopped tomato

1. Combine all ingredients, and mash together with potato masher until avocado is no longer chunky.

Source: Liz Christensen

Yummy Chicken (Lemon-Garlic Roast Chicken)

Prep time: 10 min + 20 min marinate          Cook time: 40 min
Serves 4
Perfect Partner:  Rice pilaf

Ingredients:
1/4 c lemon juice
2 T molasses
2 t Worcestershire sauce
4 garlic cloves, chopped
8 boneless, skinless chicken thighs
1/2 t salt
1/4 t freshly ground pepper

1. Combine lemon juice, molasses, Worcestershire cause, and garlic in a large bowl.
2. Add chicken to bowl.  Cover and refrigerate until ready to cook, at least 20 min.
3. Preheat oven to 425.  Line 9x9 square pan with aluminum foil (for easy cleanup).  Place chicken into pan, pour marinade over chicken, and sprinkle with salt and pepper.
4. Roast chicken, basting with marinade about every 5 min, until meat is cooked through, about 40 min.

Source: Easy Everyday Cooking

Lemon-Sauteed Green Beans with Parsley

Prep 5 min          Cook 15 min
Serves 4

Ingredients:
1 t olive oil
1 lb green beans, cut into 2-inch lengths
2 T chopped fresh parsley
1 T lemon juice
2 T water

1. In a large non-stick skillet heat oil over medium heat.  Saute the beans until bright green, about 3 min.  Add the parsley.
2. Cook, stirring frequently, 3 min.  Stir in lemon juice and water.
3. Reduce the heat, cover, and cook an additional 2-3 min.
4. Uncover and cook, stirring frequently, until the beans are tender-crisp, 2-3 min longer.

Source:  Weight Watchers New Complete Cookbook

Meatloaf

Prep: 20 min         Bake: 45-50 min
Serves 4-6
Perfect Partner:  Baked Potatoes and Lemon-Sauteed Green Beans

Preheat oven to 350

Ingredients:
1 beaten egg
3/4 c soft bread crumbs (1 slice) or 1/4 c fine dry bread crumbs
1/4 c milk or apple juice
1/4 c finely chopped onion (1/2 of a medium) or 1 T dried minced onion
1/4 c finely chopped celery, green pepper, shredded carrot, or one 2-oz. can mushrooms, drained and chopped
2 T snipped parsley or 1 T dried parsley
1/2 t dried thyme, basil, oregano, sage, or dill
1/2 t salt
1/4 t freshly ground black pepper
1 T Worcestershire sauce
1 T ketchup or chili sauce
1 lb ground beef
1/4 c tomato sauce (reserved)

1. In a mixing bowl combine egg, bread crumbs, liquid of choice, onion, veggie of choice, herbs, salt, pepper, W sauce, and ketchup/chili sauce.  Then add ground beef and mix well.
2. Pat mixture into a 7x3x2-inch loaf pan (preferably lined with aluminum foil, and sprayed with cooking spray).  Pour tomato sauce on top, covering all of meat mixture.
3. Bake in a 350 degree oven until no pink remains, about 45-50 minutes.

Source: Better Homes and Gardens New Cookbook