Mexican chicken stew with quinoa & beansIngredients 1 tbsp olive oil 1 onion, sliced 2 red peppers, deseeded and chopped into largish chunks 3 tbsp chipotle paste 2 x 400g cans chopped tomatoes 4 skinless chicken breasts 140g quinoa 2 chicken stock cubes 1 x 400g can pinto beans, drained small bunch coriander, most chopped, a few leaves left whole juice 1 lime 1 tbsp sugar natural yogurt, to serveCompare pricesWant to see what this recipe costs at different supermarkets? Compare in one place here:

Method1. Heat the oil in a deep frying pan and fry the onions and peppers for a few mins until softened. Stir in the chipotle paste for a minute, followed by the tomatoes. Add up to a tomato can-full of water to cover the chicken and bring to a gentle simmer. Add the chicken breasts and gently simmer, turning the chicken occasionally, for 20 mins until the chicken is cooked through.2. Bring a large saucepan of water to the boil with the stock cubes. Add the quinoa and cook for 15 mins until tender, adding the beans for the final min. Drain well and stir in the coriander and lime juice, then check for seasoning before covering to keep warm.3. Lift the chicken out onto a board and shred each breast using two forks. Stir back into the tomato sauce with the sugar and season. Serve with the quinoa, scattering the stew with some coriander leaves just before dishing up and eating with a dollop of yogurt on the side.

Spaghetti With Wilted Greens and Walnut-Parsley Pesto Romulo YanesIngredients 1(1-pound) box whole-wheat spaghetti 1bunch Swiss chard, chopped 1 cuppacked fresh flat-leaf parsley 1/2 cuppacked fresh baby spinach 1/4 cupwalnuts, toasted 1small clove garlic, peeled and chopped 2 tablespoonsplus 2 teaspoons olive oil 1 teaspoonfinely grated lemon zest 1/2 teaspoonkosher salt, divided 1/2 teaspoonfreshly ground black pepper, divided 6large eggs Preparation1. Bring a large pot of water to a boil over high heat. Cook pasta according to package directions; reserve 1/4 cup of pasta cooking water. Add chard after 5 minutes of cooking and drain; return pasta and greens to pot.2. While pasta is cooking, combine parsley, spinach, walnuts, garlic, 2 tablespoons oil, lemon zest, 1 tablespoon water, and 1/4 teaspoon each salt and pepper in a food processor; pulse until chunky.3. In a large nonstick skillet, heat remaining 2 teaspoons olive oil over medium-high heat. Working in batches, crack eggs into skillet. Cook until the whites are completely firm but the yolks are still soft (about 2 minutes). Season eggs with remaining 1/4 teaspoon each salt and pepper.4. Toss reserved pasta mixture with pesto and enough reserved cooking water to make a thin sauce. Divide pasta among 6 shallow bowls and top each with a fried egg.

Ingredients1 tablespooncanola oil1garlic clove, minced1/2 teaspoonchipotle chile powder1/4 teaspoonsalt1/3 cupwater1(15-ounce) can organic black beans, drained1(15-ounce) can organic kidney beans, drained3 tablespoonsrefrigerated fresh salsa$6(10-inch) reduced-fat flour tortillas (such as Mission)1 cup(4 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese1 1/2 cupschopped plum tomato (about 3)$1 1/2 cupsshredded romaine lettuce$6 tablespoonsthinly sliced green onions6 tablespoonslight sour creamPreparation1. Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in chile powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat; stir in salsa. Partially mash bean mixture with a fork.2. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon onions, and 1 tablespoon sour cream; roll up.

Tofu Steaks with Shiitakes and Veggies

Photo: Johnny Autry and Randy Mayor; Styling: Cindy Barr Try a quick vegetarian entre full of flavor and rich vegetables for dinner tonight.Read Reviews (19)Yield:Serves 4Total time:35 Minutes VideoTofu Steaks with Shiitakes

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More fromCooking Light Healthy Meal Planning Made Easy: Try the Cooking Light Diet 50 Ways with Chicken Breasts How to Make Quinoa 100+ Slow-Cooker Favorites 22 Healthy Lunch Ideas Top-Rated Soup RecipesRecipe TimeTotal:35 MinutesNutritional InformationCalories268Fat16.5 gSatfat2.7 gMonofat5.3 gPolyfat7.9 gProtein11.4 gCarbohydrate19 gFiber2.2 gCholesterol0.0 mgIron1.8 mgSodium462 mgCalcium91 mgSearch for Recipes by Nutrition Data$2 ingredients on sale for ZIP 14853

Ingredients1(14-ounce) package extra-firm tofu, drained3 tablespoonsdark sesame oil, divided3 tablespoonslower-sodium soy sauce, divided1 cupjulienne-cut red bell pepper1 cupmatchstick-cut carrot1/8 teaspoonsalt4garlic cloves, thinly sliced1(5-ounce) package pre-sliced shiitake mushrooms1/2 cuporganic vegetable broth1 tablespoonhoney2 teaspoonssherry vinegar1/2 teaspooncrushed red pepperCooking sprayPreparation1. Cut tofu in half crosswise and again in half lengthwise. Pierce tofu liberally with a fork. Place in a shallow dish. Combine 1 tablespoon oil and 1 tablespoon soy sauce in a small bowl. Pour soy mixture over tofu; let stand 15 minutes, turning once. Set aside.2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add bell pepper, carrot, and salt; saut 3 minutes. Remove from pan. Add remaining 1 tablespoon oil; swirl to coat. Add garlic and mushrooms; saut 4 minutes. Add remaining 2 tablespoons soy sauce, broth, and next 3 ingredients. Simmer 3 minutes or until thickened. Remove from heat.3. Remove tofu from marinade; reserve marinade. Heat a grill pan over high heat. Coat pan with cooking spray. Add tofu to pan; cook 3 minutes on each side, basting occasionally with reserved marinade. Arrange 1 tofu steak on each of 4 plates; top each serving with about 1/3 cup carrot mixture and about 2 tablespoons mushroom mixture.

Recipes Spiced Lentils and Poached EggsSpiced Lentils and Poached Eggs

Photo: Johnny Autry; Styling: Cindy Barr, Lindsey Lower Read Reviews (30)Yield:Serves 4 VideoSlicing and Chopping Tomatoes

VideoHow to Poach Eggs

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More fromCooking Light Healthy Meal Planning Made Easy: Try the Cooking Light Diet 50 Ways with Chicken Breasts How to Make Quinoa 100+ Slow-Cooker Favorites 22 Healthy Lunch Ideas Top-Rated Soup RecipesNutritional InformationCalories291Fat6.8 gSatfat1.7 gMonofat3.6 gPolyfat1.1 gProtein20.5 gCarbohydrate35.1 gFiber4 gCholesterol181 mgIron2.7 mgSodium379 mgCalcium74 mgSearch for Recipes by Nutrition Data$5 ingredients on sale for ZIP 14853Edit ZIP/Favorite Stores

Ingredients1 cupdried small red lentils3 cupswater1bay leaf2 teaspoonsolive oil$1 cupchopped onion$1 cupchopped tomato$1 teaspooncurry powder1/4 teaspoonground cumin1/2 teaspoonsalt, divided1/8 teaspoonground red pepper1garlic clove, minced1 tablespoonwhite vinegar4large eggs$1/4 teaspoonfreshly ground black pepper1/4 cupplain low-fat Greek yogurt$2 tablespoonschopped fresh cilantroPreparation1. Combine first 3 ingredients in a large saucepan. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until lentils are tender. Drain; discard bay leaf.2. Heat a nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and tomato; saut 8 minutes or until onion is tender. Add curry, cumin, 1/4 teaspoon salt, red pepper, and garlic; saut 2 minutes. Add lentils; cook 1 minute. Remove from heat.3. Add water to a large skillet, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add vinegar to pan. Break eggs into custard cups. Gently pour eggs into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon. Place about 3/4 cup lentil mixture on each of 4 plates; top each serving with 1 poached egg. Sprinkle evenly with remaining 1/4 teaspoon salt and black pepper. Top each serving with 1 tablespoon yogurt and 1 1/2 teaspoons cilantro.

Mexican-Style Grilled Vegetable Sandwich

Photo: Jennifer Causey; Styling: Lindsey Lower This classic Mexican sandwich, or torta, swaps the usual meat for colorful grilled summer vegetables. The traditional black bean spread adds protein and acts as a moisture barrier so the bread stays extra crispy.Read Reviews (3)Yield:Serves 4 (serving size: 1 sandwich quarter)

Ingredients

1large red bell pepper$2 tablespoonsfresh lime juice$1 tablespoonminced fresh oregano1 tablespoonolive oil$1/2 teaspoonground cumin1/2 teaspoonfreshly ground black pepper, divided1/4 teaspoonground red pepper1(15-ounce) can unsalted black beans, rinsed and drainedCooking spray1large zucchini, cut lengthwise into (1/4-inch-thick) slices1small red onion, cut into (1/4-inch-thick) slices1(12-ounce) ciabatta bread loaf, halved horizontally1/4 teaspoonkosher salt2 ouncesreduced-fat pepper-Jack cheese, shredded (about 1/2 cup)Preparation1. Preheat broiler to high.2. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 11 minutes or until blackened. Wrap pepper halves in foil. Let stand 5 minutes; peel. Cut into strips.3. Place juice, oregano, oil, cumin, 1/4 teaspoon black pepper, ground red pepper, and beans in the bowl of a food processor; pulse 5 times or until coarsely chopped.4. Heat a grill pan over high heat. Coat pan with cooking spray. Arrange zucchini and onion slices on pan; grill 5 minutes on each side.5. Hollow out top and bottom halves of bread, leaving a 1-inch-thick shell. Spread black bean mixture over bottom half of bread; top with zucchini, onion, and bell pepper. Sprinkle with remaining 1/4 teaspoon black pepper, salt, and cheese. Top with top half of bread. Coat both sides of sandwich with cooking spray. Place sandwich on grill pan; top with a heavy skillet. Grill 3 minutes on each side or until cheese melts. Remove sandwich from pan; cut into quarters.

Lentil ChilliIngredients: 1 medium yellow onion, chopped 1 large red bell pepper, chopped 8 cups low-sodium vegetable broth, divided 5 cloves garlic, finely chopped 4 teaspoons salt-free chili powder 1 (16-ounce) package brown lentils (about 2 1/4 cups lentils) 2 (15-ounce) cans no-salt-added diced tomatoes 1/4 cup chopped fresh cilantro Bottom of Form

Method:Heat a large pot over medium-high heat. When hot, add onion and bell pepper; cook, stirring frequently, until vegetables brown and begin to stick to the bottom of the pot, about 6 minutes. Stir in 3 tablespoons of the broth and continue to cook, stirring, until onion is soft and lightly browned. Stir in garlic and chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and remaining broth. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.

BLACK BEANS AND RICE EXTRAVAGANZAIngredients: 2 cans no-salt-added black beans, rinsed and drained 1 cup water or reduced-sodium vegetable broth 1 tablespoon liquid aminos 1 teaspoon salt-free chili powder 2 tomatoes, chopped 1 bunch green onions, chopped 1 can water chestnuts, drained 1 cup corn, fresh, frozen, or canned 2 bell peppers, seeded and chopped 1 bunch cilantro, rinsed and chopped 1 avocado, peeled and sliced 3 cups cooked brown rice Salsa or tamari to taste Method:Heat the beans with water or broth, liquid aminos and chili powder. Place the chopped vegetables and cilantro in individual bowls. To serve, place several big spoonfuls of brown rice onto large plates and ladle beans on top. Add generous handfuls of chopped vegetables, cilantro, and avocado on top of the beans. Add salsa or tamari to taste.

Sweet-&-Sour Chicken Drumsticks

Makes:4 servingsActive Time:40 minutesTotal Time:40 minutesNUTRITION PROFILEINGREDIENTS 1/2 teaspoon freshly grated orange zest 1/4 cup orange juice 1/4 cup water 3 tablespoons honey 1 tablespoon plus 1 teaspoon cider vinegar, divided 1/2 teaspoon salt, divided 1/4 teaspoon ground coriander 1 teaspoon cornstarch 1/4 cup chopped fresh mint 8 chicken drumsticks, (about 2 pounds), skin removed, trimmed 1/4 teaspoon freshly ground pepperPREPARATION1. Preheat grill to medium. (No grill? See Broiler Variation, below.)2. To prepare dipping sauce, combine orange zest, orange juice, water, honey, 1 tablespoon vinegar, 1/4 teaspoon salt and coriander in a small saucepan; bring to a boil. Whisk cornstarch and the remaining 1 teaspoon vinegar in a small bowl until smooth. Add to the saucepan and return to a boil, whisking until thickened, 30 seconds to 1 minute. Remove from the heat. Stir in mint.3. Sprinkle drumsticks with the remaining 1/4 teaspoon salt and pepper. Oil the grill rack (see Tip). Grill the drumsticks until crispy on all sides and an instant-read thermometer inserted into the thickest part registers 165F, about 15 minutes total. Serve the drumsticks with the dipping sauce on the side. Broiler variation: Position oven rack in the upper third of the oven; preheat broiler to high. Prepare sauce (Step 2). Coat a broiler pan with cooking spray. Sprinkle drumsticks with salt and pepper (Step 3), then broil, turning once, until an instant-read thermometer inserted into the thickest part registers 165F, about 15 minutes total.TIPS & NOTES To oil the grill rack:Oil a folded paper towel, hold it with tongs and rub it over the rack. (Don't use cooking spray on a hot grill.)

Black Bean Croquettes with Fresh SalsaBottom of FormStaples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, coleslaw and lime wedges.

Makes:4 servings, 2 croquettes & 1/2 cup salsa eachActive Time:25 minutesTotal Time:45 minutesNUTRITION PROFILE 2 15-ounce cans black beans, rinsed 1 teaspoon ground cumin 1 cup frozen corn kernels, thawed 1/4 cup plus 1/3 cup plain dry breadcrumbs, divided 2 cups finely chopped tomatoes 2 scallions, sliced 1/4 cup chopped fresh cilantro 1 teaspoon chili powder, hot if desired, divided 1/4 teaspoon salt 1 tablespoon extra-virgin olive oil 1 avocado, diced

1. Preheat oven to 425F. Coat a baking sheet with cooking spray.2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.