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Somethin' Good is Always Cookin' (Recipes)

Shrimp 'n' Black Bean Chili

Shrimp and Black Bean Chili
½ cup chopped onion
½ cup chopped green pepper (or red pepper)
1 tsp. ground cumin
½ tsp. dried basil
1 Tbsp canola oil (or olive oil)
1 can (15 oz.) black beans, rinsed and drained
1 can (14.5 oz.) diced tomatoes, undrained (or diced fire roasted tomatoes)
1 cup chicken broth
a cup picante sauce
1 lb. raw medium shrimp, peeled and deveined.

In a large saucepan, sauté onion and green/red pepper, cumin and basil in oil for 4-5 minutes or until crisp tender. Stir in the beans, tomatoes, broth, picante sauce. Reduce heat; simmer, uncovered, for 10-15 minutes or until heated through.

Sauté shrimp with red pepper flakes and 1 clove pressed garlic until pink. Do not overcook—shrimp will become tough.

Add shrimp; simmer 3-4 minutes longer or until heated through. Serve with rice, if desired.

Yield: 6 servings

Nutrition Facts: 1 cup (prepared with reduced-sodium chicken broth; calculated without rice) equals 190 calories, 4 g fat (1 g saturated fat), 115 mg cholesterol, 504 mg sodium, 18 g carbohydrate, 5 g fiber, 20 g protein. Diabetic exchanges: 3 very lean meat, 1 starch.

Taste of Home recipe with slight modification

Drusilla's Health and Wellness Recipes
Taco Salad

½ lb. lean ground beef or ground turkey
1 cup no-salt-added kidney beans or chili beans, drained
2 tablespoon package taco seasoning mix
½ cup water
1 bunch dark, green lettuce (Romaine)
2 medium tomatoes
6 medium scallions
1 (8 ounce) package tortilla chips, low fat, unsalted
½ cup grated low fat cheddar cheese

Brown ground beef in frying pan. Drain off fat.

Add beans, seasoning, and water. Stir. Cover and simmer for 10 minutes.

Tear lettuce into tiny pieces. Chop tomatoes and scallions. Mix vegetables and put into large bowl.

Spoon ground beef and bean mixture over vegetables.

Sprinkle with cheese and tortilla chips. Toss lightly and serve at once.

Refrigerate leftovers within 2 hours.

Yield: 6 Servings

Nutrition Facts per serving: 300 calories, 6 g fat (2 g saturated), 25 mg cholesterol, 310 mg sodium, 42 g carbohydrate, 5 g dietary fiber, 18 g protein

Handy Hints

Ground beef ~ Add a teaspoon of water when frying ground beef. It will help pull the grease away from the meat while cooking.

Richer scrambled eggs ~ To make scrambled eggs or omelets really rich, beat a couple of spoonfuls of sour cream, cream cheese or heavy cream into the eggs.


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