BLACK BEAN PITA POCKETS
"This is my own creation, invented one day at lunch time when I had limited time and ingredients," writes Ruth Lee, of Troy, Ontario. To add a fresh, crisp taste, add chopped cilantro to these pockets. Complete your meal by serving these with Chunky Tomato Guacamole.
Provided by Taste of Home
Categories Lunch
Time 15m
Yield 2 servings.
Number Of Ingredients 13
Steps:
- In a small bowl, combine the first 10 ingredients. Just before serving, fill pita bread halves with romaine, bean mixture and tomato.
Nutrition Facts : Calories 319 calories, Fat 11g fat (2g saturated fat), Cholesterol 12mg cholesterol, Sodium 615mg sodium, Carbohydrate 45g carbohydrate (6g sugars, Fiber 7g fiber), Protein 12g protein.
FAJITA PITA
My version of the "Che' Box" culinary delight. Ultimately you would keep the marinated breast whole and grill it occasionally brushing it with some reserved marinade before slicing, but I put instructions for pan fry for convenience. The only relevant measurements are the marinade, everything else is up to you. *My 2 cents, the pita bread they serve at the Box seems more like a tortilla shaped into a pita pocket, so use a tortilla if so desired. I used cheddar cheese for the recipe because they serve it that way but I use a store bought Mexican cheese blend when I make it.
Provided by Kana K.
Categories Chicken
Time 1h10m
Yield 3 serving(s)
Number Of Ingredients 15
Steps:
- Whisk together the marinade ingredients in a small bowl. Place the chicken in a ziplock bag. Add marinade. Seal the bag, pressing out any excess air, massage the marinade into the meat a bit. Refrigerate anywhere from 3-10 hours.
- When ready to prepare, brush the onion slices with a little oil, salt and pepper and cook for 5 to 7 minutes or until tender, when done set aside.
- Place 1 teaspoon of oil in a large pan and heat over medium high heat. Add the chicken to the pan in a single layer.
- Cook for 3-4 minutes per side, or until chicken is browned and cooked through. As chicken is finishing cooking add the sauteed onions and give it a good stir.
- Warm up the pita bread in the oven until pliable, slice them in half resulting in 4 half moon pockets. (The recipe calls for 3 so you will have a leftover or make 4 but they'll be lean).
- Carefully open the warmed pita and add a big slice of lettuce, the tomato, the chicken grilled onion mixture and top with the shredded cheddar cheese.
- Top with pico de gallo, optional.
Nutrition Facts : Calories 578.4, Fat 31.8, SaturatedFat 7.1, Cholesterol 106.7, Sodium 1385.8, Carbohydrate 32.2, Fiber 1.9, Sugar 6.9, Protein 40.1
CHICKEN AND BLACK BEAN PITAS
This was great! It reminded me of Jack-in-the-Box pitas. I used frozen pre-cooked diced chicken from the grocery store. It worked fine. Also, if you have someone who doesn't like onions, onion powder is fine to substitute.
Provided by Chef corella
Categories Chicken Breast
Time 40m
Yield 4 sandwiches, 4 serving(s)
Number Of Ingredients 12
Steps:
- Pre-heat oven to 350 degrees.
- In a large skillet combine onions and garlic. Sauté over medium heat for 2 minutes. Add corn, beans and chicken and sauté for another 2 minutes.
- Drain mixture and cool slightly.
- In a large mixing bowl combine all ingredients except pitas. Mix well.
- Stuff pitas with mixture.
- Cook in preheated oven for 15-20 minutes.
- Serve with salsa and sour cream. MMMMM!
Nutrition Facts : Calories 546.8, Fat 17.8, SaturatedFat 9.5, Cholesterol 44.5, Sodium 600.5, Carbohydrate 71.6, Fiber 12.4, Sugar 2.6, Protein 27.3
SPICY MEATBALLS WITH CHILLI BLACK BEANS
Give your favourite meatballs a healthy makeover with this low fat, low calorie, low GI recipe with turkey mince, black beans and avocado
Provided by Sara Buenfeld
Categories Dinner, Main course
Time 45m
Number Of Ingredients 17
Steps:
- First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.
- Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves.
Nutrition Facts : Calories 376 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 23 grams carbohydrates, Sugar 8 grams sugar, Fiber 10 grams fiber, Protein 42 grams protein, Sodium 0.8 milligram of sodium
BLACK BEAN 'MEATBALLS' WITH MARINARA
Mash up black beans to create delicious black bean 'meatballs' minus the meat. Black Bean 'Meatballs' with Marinara offer a good source of fiber.
Provided by My Food and Family
Categories Home
Time 25m
Yield 12 meatballs
Number Of Ingredients 7
Steps:
- Mash beans in large bowl. Add egg, bread crumbs and cheese; mix well. Shape into 12 "meatballs," using about 2 Tbsp. bean mixture for each meatball.
- Heat oil in medium skillet on medium-high heat. Add meatballs; cook 6 to 8 min. or until evenly browned on all sides, turning occasionally.
- Add pasta sauce; stir to evenly coat meatballs. Simmer on medium-low heat 5 min. or until heated through, stirring occasionally. Garnish with basil leaves before serving.
Nutrition Facts : Calories 190, Fat 8 g, SaturatedFat 1.5 g, TransFat 0 g, Cholesterol 50 mg, Sodium 530 mg, Carbohydrate 0 g, Fiber 4 g, Sugar 0 g, Protein 8 g
BLACK BEAN FAJITAS
"For lunch one day, I dreamed up these fajitas using leftover black beans I had in the refrigerator and a tomato and peppers from my visit to the local farmers market," relates Linda Rock of Stratford, Wisconsin. "It made a fast and satisfying light meal."
Provided by Taste of Home
Categories Dinner
Time 10m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- Place yellow and red pepper in a microwave-safe bowl. Cover and microwave on high for 2 minutes or until crisp-tender. Add beans; cover and cook 1 minute longer or until heated through. , Spoon 1/2 cupful down the center of each tortilla; top with tomato, salsa, cheese and sour cream. Fold in half.
Nutrition Facts : Calories 257 calories, Fat 6g fat (2g saturated fat), Cholesterol 13mg cholesterol, Sodium 671mg sodium, Carbohydrate 36g carbohydrate (5g sugars, Fiber 6g fiber), Protein 13g protein. Diabetic Exchanges
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