Black Beans and Rice

(makes 4 servings)

Ingredients:

• 1½ tbsp vegetable oil or olive oil
  
  


• ½ onion, chopped
  
  


• 2-3 cloves garlic, pressed or minced
  
  


• 2 cups cooked rice, cooled to room temperature
  
  


• 1 (15oz.) can black beans, or about 2 cups of home-cooked black beans
  
  


• 1 cup broccoli florettes, chopped
  
  


• 1 cup tomato, chopped
  
  


• ½ cup mozzarella cheese, grated
  
  


• 2 tbsp fresh cilantro, chopped
  
  

Preparation:

• Sauté onions and garlic in oil for 3 minutes.
  
  


• Add rice, broccoli and beans. Cover and cook, stirring occasionally, until broccoli turns bright green.
  
  


• Stir in tomato and cilantro.
  
  


• Sprinkle cheese over mixture and let melt.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (273 g)): 341 Calories, 17 g Protein, 45 g carbohydrates, 10 g Dietary Fiber, 11 g fat, 4 g saturated fat, 16 mg cholesterol, 550 mg sodium

Vegetarian Chili

(makes 6 servings)

Ingredients:

• 1 chopped onion
  
  


• 4 minced cloves garlic
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 2 finely chopped carrots
  
  


• 2 chopped tomatoes
  
  


• 2 (15 oz.) cans black beans, drained
  
  


• 1 pinch cayenne pepper, chili powder, or chili seasoning mix
  
  


• 1 tbsp freshly chopped parsley
  
  


• Salt and black pepper, to taste (optional)
  
  

Preparation:

• Heat vegetable oil in a large-size saucepan, sauté onions and garlic. Add carrots, tomatoes, black beans, herbs and spices.
  
  


• Cook over medium heat until the carrots are tender (about 15-20 minutes). Season, to taste, with salt and black pepper.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (226 g)): 236 Calories, 13 g Protein, 40 g carbohydrates, 14 g Dietary Fiber, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 348 mg sodium

Black Bean and Cabbage Stew

(makes 6 servings)

Ingredients:

• 2 tbsp olive oil (or vegetable oil)
  
  


• 1 white part of leek, chopped
  
  


• 1 large chopped onion
  
  


• 3 garlic cloves, crushed
  
  


• 1 tbsp paprika
  
  


• 2 tbsp chopped fresh thyme
  
  


• 1 ¼ lbs. chopped potatoes
  
  


• 14 oz. can black beans
  
  


• 3½ cups low-sodium vegetable broth
  
  


• 6 oz. shredded cabbage
  
  


• Salt and pepper to taste
  
  

Preparation:

• Heat olive oil in a large-size saucepan. Add leek and onion and sauté for about 3 minutes. Add garlic and paprika and continue to sauté for about 2 minutes.
  
  


• Add thyme, potatoes, black beans and vegetable broth, bring to a boil. Reduce heat, cover and simmer until potatoes are cooked through (about 10 minutes).
  
  


• Add cabbage and season to taste with salt and pepper. Simmer for about 5 minutes.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (570 g)): 425 Calories, 16 g Protein, 72 g carbohydrates, 14 g Dietary Fiber, 9 g fat, 2 g saturated fat, 2 mg cholesterol, 983 mg sodium

Veggie Guacamole

(makes 3½ cups)

Ingredients:

• 2 ripe avocados, peeled and pitted
  
  


• Juice of 1 lemon
  
  


• 1 large tomato, seeded and diced
  
  


• 1 cup canned black beans, drained
  
  


• ½ tsp minced garlic
  
  


• 1 tbsp green onion, chopped
  
  


• 1 cup cooked corn (canned, fresh, or frozen)
  
  


• 1 tsp jalapeño peppers, chopped (optional)
  
  

Preparation:

• Mash avocados in a bowl. Add lemon juice and salt, then mix in the remaining ingredients.
  
  

Make 14 Servings:

Weight loss recipes Amount Per Serving (1/4 cup (70 g)): 77 Calories, 2 g Protein, 8 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 1 g saturated fat, 8 mg cholesterol, 34 mg sodium

Black Bean and Corn Dip

(makes 3 cups)

Ingredients:

• 1 (15 oz.) can black beans, drained and rinsed or 2 cups black beans cooked at home
  
  


• 2 green onions, sliced
  
  


• 2 cups cooked fresh, frozen or canned corn
  
  


• ½ tsp basil
  
  


• ½ cup plain non-fat yogurt
  
  


• ½ tsp chili powder
  
  


• Black pepper to taste
  
  

Preparation:

• Using a blender, blend all ingredients.
  
  


• Blend for about 20 seconds or until all ingredients are smooth.
  
  


• If the dip is too thick, stir in 2 tbsp of yogurt.
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving (1/4 cup (69 g)): 68 Calories, 4 g Protein, 13 g carbohydrates, 3 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 77 mg sodium

Black Bean Soup

Tip: No immersion blender? Simmer for a minute, then transfer to traditional blender and puree.

Ingredients:

• 2 cans (15 oz each) 50 percent less sodium beans, drained
  
  


• 1 can (14.5 oz) diced tomatoes, in juice
  
  


• 2 cups water
  
  


• ¾ cup finely chopped celery
  
  


• ¾ cup finely chopped onion
  
  


• 2 tsp finely chopped seeded jalapeňo chile pepper (wear plastic gloves when handing)
  
  


• 1 tsp minced garlic
  
  


• 1 tsp ground cumin
  
  


• Red-pepper flakes
  
  

Preparation:

• Combine three- fourths of the beans, half of the tomatoes, and water in large nonstick saucepan. Bring to a simmer over medium heat
  
  


• Puree with immersion blender until mostly smooth. (Note: When using immersion blender, make sure not to scratch bottom of nonstick pan.)
  
  


• Add celery, onion, chile pepper, garlic, cumin, remaining beans, and remaining tomatoes. Season with black pepper and red-pepper flakes to taste. Cover pot, leaving lid slightly ajar to allow steam to escape, and reduce heat to low.
  
  


• Simmer 20 to 25 minutes, or until vegetables are tender. Divide soup evenly among 6 bowls and serve.
  
  

Make 6 Servings:



Weight Loss Recipes Amount per Serving: 102 Calories, 7 g Protein, 24 g carbohydrates, 7 g Fiber, < 1 g fat, < 1 g saturated fat, 0 mg cholesterol, 489 mg sodium