Refried beans without the refry

This is one of my favorite sides to make with fajitas, enchiladas, tacos, taquitos -- any tex-mex. I also use it for bean & cheese burritos for those busy nights.

Refried beans without the refry
Prep: 15 minutes
Cook: 6-8 hours
Servings: 15

• 1 onion, peeled and halved
• 3 C dry pinto beans, rinsed and picked
• 1 fresh jalapeno, seeded and chopped
• 2 T garlic, minced
• 5 t chicken bouillon
• 1 3/4 t fresh ground pepper
• 1/8 t cumin
• 9 C water

Place onion, rinsed beans, jalapeno, garlic, bouillon, pepper and cumin into a slow cooker. Pour in water and stir to combine. Cook on high for 6 or more hours, adding more water as needed (shouldn't need any more). Once beans have cooked, strain and reserve liquid. mash, adding reserved liquid to reach desired consistency. 

Nutrition Facts

Serving Size 191 g

Amount Per Serving

Calories  140 Calories from Fat  5

% Daily Value*

Total Fat  0.5g 1%

Cholesterol  0mg 0%

Sodium  19mg 1%

Total Carbohydrates  25.4g 8%

Dietary Fiber  6.3g 25%

Sugars  1.2g

Protein  8.5g

Vitamin A 0% • Vitamin C 7% Calcium 5% • Iron 12%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Very low in saturated fat
• Very low in cholesterol
• Very low in sodium
• Low in sugar
• High in dietary fiber
• High in manganese
• High in magnesium
• High in phosphorus
• High in potassium
• High in selenium
• High in thiamin
• Very high in vitamin B6

Vegetarian Chili

This one hails from foodnetwork.com and is soooooooooo good! I was a little skeptical about chili sans meat, but boy-oh-boy, we gobbled this up. HERE is where it came from. We ate this with the best cornbread in the world.



Vegetarian Chili

• 2 Tbsp vegetable oil


• 1 large onion, chopped


• 4 large cloves garlic, minced


• 3 Tbsp chili powder


• 1 green pepper, cored, seeded and diced


• 1 red pepper, cored, seeded and diced


• 1 zucchini, diced


• 1 yellow squash, diced


• 1/2 tsp dried oregano


• 1/4 tsp ground red pepper (cayenne)


• 14.5 oz no sodium added diced tomatoes


• 11 oz can corn kernels, drained


• 15 oz can reduced sodium black beans, drained and rinsed


• 1/2 tsp chicken bouillon 


• 1/2 tsp cumin

Accompaniments, optional: sour cream, shredded cheddar cheese, avocado and cornbread.

Heat oil in 4-quart pot over medium heat. Add onion, garlic and chili powder; saute for 5 minutes. Add green and red peppers; saute 5 minutes. Add zucchini, squash, oregano and ground red pepper; saute for 5 minutes. Add tomatoes; cook 10 minutes. Stir in corn, black beans, bouillon and cumin; cook for 5 minutes.

Serve with the accompaniments, if desired.

Nutrition Facts

Serving Size 249 g

Amount Per Serving

Calories 152 Calories from Fat 44

% Daily Value*

Total Fat 4.9g 7%

Saturated Fat 0.9g 4%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 250mg 10%

Total Carbohydrates 26.4g 9%

Dietary Fiber 6.7g 27%

Sugars 5.9g

Protein 6.3g

Vitamin A 40% • Vitamin C 87% Calcium 6% • Iron 13%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• No cholesterol


• High in dietary fiber


• High in potassium


• Very high in vitamin A


• High in vitamin B6


• Very high in vitamin C

So healthy, so good. 

Steak Fajitas & Guacamole

Okay, so I love love LOVED this marinade. So delicious. The fajitas were wonderful and the guacamole was awesome with them. My husband thought the guac was a little too lime-y for regular chips-and-dip, but it sure tasted marvelous on these fajitas. HERE is where I got the recipe. Enjoy!



Steak Fajitas & Guacamole

Marinade:

• 1 orange, juiced
• 2 limes, juiced
• 4 Tbsp olive oil
• 2 garlic cloves, roughly chopped
• 3 chipotle chiles, in adobo sauce
• 3 Tbsp roughly chopped fresh cilantro leaves
• 1 tsp ground cumin
• 1 tsp salt

• 2 1/4 pounds skirt or flank steak, trimmed of fat cut into thirds or 8-inch pieces
• Salt and pepper
• 2 red bell peppers, thinly sliced
• 1 large onion, thinly sliced
• Lime juice, olive oil, optional
• 12 flour tortillas, warm
• Guacamole, recipe follows
• Salsa

Combine all the marinade ingredients in a blender and puree until smooth. Transfer to a re-sealable plastic bag and add the steak; seal and shake to coat. Refrigerate for 2 to 4 hours to tenderize and flavor the beef.

Preheat a ridged grill pan on high heat. (We pan-fried ours, which worked out just fine as well ... but we had a very thin cut of steak)

Drain the marinade from the beef. Lightly oil the grill or grill pan. Season liberally with salt and freshly ground black pepper. Grill the steak over medium-high heat and cook for 4 minutes on each side and then transfer to a cutting board and let rest. Depending on the size of your grill pan you may need to cook in batches.

Once the beef is off the grill pan and resting, add the bell peppers and onions tossed with lime juice and olive oil, if using. Grill the mixture for 7 to 8 minutes until the vegetables are just barely limp.

While the peppers and onions are cooking, heat up the tortillas. Turn any free burners on a medium low flame. Place a tortilla on each flame and let it char about 30 seconds to 1 minute, flip the tortilla and repeat on the second side. Once heated and charred remove the tortilla to a clean tea towel and wrap to keep warm. Repeat until you have warmed all of your tortillas.

You can also heat your tortillas in a microwave, lightly dampen a tea towel with some water, wrap the tortillas in the damp towel and heat in the microwave for about 1 minute. Check to see if they are warm, if not repeat the heating at 1 minute intervals until they are warm and pliable.

Thinly slice the steak against the grain on a diagonal.

Spread some guacamole on a tortilla, top with a few slices of steak, peppers and onions, and salsa. Roll up the tortilla to enclose the filling.

May also be served with sour cream and shredded cheese.

Guacamole:

• 5 ripe Hass avocados
• 3 to 4 limes, juiced
• 1/2 small onion, chopped
• 1 small garlic clove, minced
• 1 serrano chile, chopped
• 1 big handful fresh cilantro leaves, roughly chopped
• Kosher salt and freshly ground black pepper
• Drizzle olive oil

Halve and pit the avocados. With a tablespoon, scoop out the flesh into a mixing bowl. Mash the avocados with a fork, leaving them still a bit chunky. Add all of the rest of the ingredients, and fold everything together.

Lay a piece of plastic wrap directly on the surface of the guacamole so it doesn't brown and refrigerate for at least 1 hour before serving (This is an excellent tip. I had no idea you could actually keep guacamole from browning ... but this really works!!). 

Fajita Nutrition Info:

Nutrition Facts

Serving Size 574 g

Amount Per Serving

Calories  831 Calories from Fat  335

% Daily Value*

Total Fat  37.2g 57%

Saturated Fat  11.1g 55%

Cholesterol  140mg 47%

Sodium  762mg 32%

Total Carbohydrates  45.4g 15%

Dietary Fiber  7.6g 31%

Sugars  9.1g

Protein  76.7g

Vitamin A 40% • Vitamin C 173% Calcium 14% • Iron 36%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in niacin
• High in selenium
• High in vitamin B6
• Very high in vitamin C
• High in zinc

Guacamole Nutrition Info:

Nutrition Facts

Serving Size 328 g

Amount Per Serving

Calories  243 Calories from Fat  199

% Daily Value*

Total Fat  22.1g 34%

Saturated Fat  3.2g 16%

Cholesterol  0mg 0%

Sodium  11mg 0%

Total Carbohydrates  13.3g 4%

Dietary Fiber  10.2g 41%

Sugars  1.2g

Protein  3.1g

Vitamin A 4% • Vitamin C 26% Calcium 2% • Iron 5%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• No cholesterol
• Very low in sodium
• Low in sugar
• High in dietary fiber
• High in vitamin C

Sour Cream Enchiladas

This is a family favorite ... not the healthiest thing in the world, but oh-so yummy!

Sour Cream Enchiladas

• 10 tortillas
• 3 boneless chicken breasts, boiled and shredded
• 1 can cream of chicken soup
• 8 oz sour cream
• 1 can diced green chilies
• 1 can diced jalapenos (optional)
• 1 C cheddar cheese

Preheat oven to 375° F.

Combine the cream of chicken soup, sour cream, green chilis and jalepenos in a medium mixing bowl.

Spread 1/10 of the shredded chicken in the middle of a tortilla. Spoon about 1 1/2 Tbsp of the cream mixture into the tortilla. Sprinkle a little cheese and roll the tortilla up.

Place the rolled tortilla in a 9x13 pan. Repeat for the remaining tortillas and chicken.

Spread the remainder of the cream mixture on top of the rolled tortillas so that it is covering all of them. Top with the remaining cheese and bake until the cheese bubbles and begins to brown at the edges of the pan; approximately 20 minutes.

Optional: you can reserve about 1/3 C of the chicken water and add it to the cream mixture for more flavor. That's my favorite way to do it =)

Nutrition Facts

Serving Size 399 g

Amount Per Serving

Calories 579 Calories from Fat 281

% Daily Value*

Total Fat 31.2g 48%

Saturated Fat 15.9g 79%

Trans Fat 0.0g

Cholesterol 116mg 39%

Sodium 1737mg 72%

Total Carbohydrates 40.0g 13%

Dietary Fiber 4.9g 20%

Sugars 2.2g

Protein 35.3g

Vitamin A 34% • Vitamin C 35% Calcium 48% • Iron 19%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in sugar

Bad points

• High in saturated fat
• High in sodium

Suzie's Chile Verde

Another reason I love the Jorgensen Family Cookbook is because my Aunt Pam submitted many of my Aunt Suzie's recipes. When I was in high school, we lived really close to Aunt Suzie's, and so I had the privilege of trying a lot of her amazing meals. This is one of those -- and one of my favorites (I believe the stuffed bell peppers recipe was also hers).

Suzie's Chile Verde

• 2.5 lb pork shoulder roast (anywhere between two and three pounds is great)
• 15 oz can great northern beans, rinsed and drained (I like more beans in mine, so I used a 28 oz can of pinto)
• 14 oz chicken broth
• 1 large onion, sliced
• 1 can diced green chilies
• 1 can green Chile Verde sauce (THIS is what I use)
• 6 cloves garlic, chopped
• 1 tsp ground cumin
• Salt and pepper to taste
• 16 tortillas
• Cilantro
• Sour cream
• Cheddar cheese
• 1-2 limes

Spray large skillet with nonstick cooking spray and heat over medium-high heat. Add pork; cook until browned on all sides to sear in juices. 

Combine pork, beans,chicken broth, onion, green chilies, Chile Verde sauce, garlic, cumin, salt and pepper in a slow cooker.

Cover and cook on high 6-8 hours. Gently shred meat inside slow cooker using two forks. 

Serve on tortillas and garnish with cilantro, cheese, sour cream and lime. 

Nutrition Facts

Serving Size 238 g

Amount Per Serving

Calories 379 Calories from Fat 178

% Daily Value*

Total Fat 19.8g 30%

Saturated Fat 7.7g 38%

Cholesterol 61mg 20%

Sodium 524mg 22%

Total Carbohydrates 30.1g 10%

Dietary Fiber 8.3g 33%

Sugars 5.9g

Protein 20.2g

Vitamin A 59% • Vitamin C 12% Calcium 11% • Iron 18%

Nutrition Grade C+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in vitamin A

(The calories are based on a serving size of one tortilla and 1/16 of the meat mixture. I usually eat two of this size "serving," I just forgot to input it that way in the calorie calculator. Just multiply by two).

It doesn't achieve the highest nutrition grade (I'm not entirely sold on the nutrition grades anyway, but I think they're a good indicator of whether or not you should eat something often), but it sure is tasty and easy to make for guests. 

I could eat this all day long. In fact, I ate some of last nights leftovers about 10 minutes ago. Yes, it was indeed before 10 a.m. (In my defense, I did get up at 5:30 a.m. this morning. It's lunch time in my head). 

Taco Salad Bowl

This is my own version of a taco salad ... and it's surprisingly healthy and delicious! This is our go-to meal when we're short on time. It's also very filling.

• 2 whole wheat tortillas
• 3 C romaine lettuce, shredded
• 15 oz black beans, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 Tbsp olive oil
• 1/4 C salsa
• 2 tsp Ranch dressing
• 1/4 C cheddar cheese, grated
• 1 avocado, diced
• 1 tomato, diced
• 1/8 tsp chicken bouillon

Heat olive oil over medium heat. Saute garlic and onion until they begin to brown. Stir in black beans and chicken bouillon and cook until thoroughly heated.

Press each tortilla into a large cereal or soup bowl. Add 1 1/2 C lettuce to each bowl. Split the beans, onion and garlic between the two bowls. Top with cheese, avocado, tomato, salsa and ranch.

Nutrition Facts

Serving Size 570 g

Amount Per Serving

Calories 635 Calories from Fat 278

% Daily Value*

Total Fat 30.9g 48%

Saturated Fat 6.5g 32%

Trans Fat 0.0g

Cholesterol 16mg 5%

Sodium 1212mg 50%

Total Carbohydrates 80.0g 27%

Dietary Fiber 22.5g 90%

Sugars 7.6g

Protein 23.6g

Vitamin A 21% • Vitamin C 34% Calcium 30% • Iron 40%

Nutrition Grade B

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in cholesterol
• High in dietary fiber