“Meatless Monday” Recipe of the Week – Mediterranean Eggplant and White Bean Stew

January 30, 2023 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s Meatless Monday” Recipe of the Week is Mediterranean Eggplant and White Bean Stew. To make this week’s Recipe you’ll be needing Olive Oil, Onion, Eggplant, Garlic, Stewed Tomatoes, Bell Peppers, Dried Oregano, Red Pepper Flakes, Great Northern Beans, Grated Parmesan Cheese, and Fresh Basil. There’s 201 calories and 24 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2023! https://www.diabetesselfmanagement.com/

Mediterranean Eggplant and White Bean Stew
Few things comfort better in the cold weather than a steaming mug of stew. This Mediterranean version is a healthful option, and with its vegetarian ingredients means that more can join in!

Ingredients
1 tablespoon olive oil
1 medium onion, chopped
1 medium eggplant (1 pound), peeled and cut into 3/4-inch chunks
4 cloves garlic, minced
1 can (28 ounces) stewed tomatoes, undrained
2 bell peppers (1 red and 1 yellow), cut into 3/4-inch chunks
1 teaspoon dried oregano
1/4 teaspoon red pepper flakes (optional)
1 can (about 15 ounces) Great Northern or cannellini beans, rinsed and drained
6 tablespoons grated parmesan cheese
1/4 cup chopped fresh basil

Directions
Yield: 6 servings
Serving size: 1 1/3 cups

1. Heat oil in large saucepan over medium heat. Add onion; cook and stir 5 minutes. Add eggplant and garlic; cook and stir 5 minutes. Stir in tomatoes, bell peppers, oregano, and red pepper flakes, if desired. Reduce heat to medium-low; cover and simmer 20 minutes, or until vegetables are tender.

2. Stir in beans; simmer uncovered 5 minutes. Ladle into shallow bowls; top with cheese and basil.
Nutrition Information:
Calories: 201 calories, Carbohydrates: 33 g, Protein: 10 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 527 mg, Fiber: 9 g
https://www.diabetesselfmanagement.com/recipes/soups-stews/mediterranean-eggplant-and-white-bean-stew/

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“Meatless Monday’ Recipe of the Week – PENNE WITH ROASTED EGGPLANT AND SAVORY MUSHROOM RAGOUT

January 23, 2023 at 6:01 AM | Posted in Meatless Monday, Diabetic Gourmet Magazine | Leave a comment
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This week’s “Meatless Monday’ Recipe of the Week is – PENNE WITH ROASTED EGGPLANT AND SAVORY MUSHROOM RAGOUT. To make this delicious sounding dish you’ll need; 1 box of Dreamfields Penne Rigate or Rotini, Eggplants, Herbs and Spices, Mushrooms, Wine, Marinara Sauce, and Parmesan Cheese. So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2023! https://diabeticgourmet.com/

PENNE WITH ROASTED EGGPLANT AND SAVORY MUSHROOM RAGOUT
Recipe for Penne with Roasted Eggplant and Savory Mushroom Ragout from our Main Dishes recipe section.

Ingredients

1 box Dreamfields Penne Rigate or Rotini
2 medium eggplants (about 3/4 pound each)
2 tablespoons olive oil
1/2 cup chopped fresh parsley
1 tablespoon each chopped fresh rosemary, minced garlic and finely chopped red onion
1 cup each sliced porcini (dry), portobello (fresh) and shiitake (fresh) mushrooms (see note below)
1/2 cup dry red wine
2 cups (16 ounces) prepared marinara sauce
1/2 teaspoon salt
1 teaspoon pepper
1/2 cup shredded Parmesan cheese
Shredded Parmesan cheese, optional

Directions
1 – Cut eggplant into 1/2-inch rounds. Spray cut sides with nonstick cooking spray. Place on nonstick baking sheet or foil-lined baking sheet.
2 – Bake in preheated 450F oven 15 minutes or until tender. Remove from oven. Place eggplant on paper towels. When cooled, cut slices in half.
3 – Meanwhile, heat oil in large nonstick skillet over medium-high heat until hot. Add parsley, rosemary, garlic and onion. Cook 1 to 2 minutes until sizzling, stirring frequently. Add mushrooms. Stir in wine; cook 2 to 3 minutes until wine evaporates. Stir in marinara sauce and eggplant. Sprinkle with salt and pepper. Bring to boil; reduce heat and simmer 15 to 20 minutes, stirring occasionally.
4 – Cook pasta according to package directions. Drain well. Toss with eggplant sauce and 1/2 cup Parmesan cheese. Sprinkle with additional cheese, if desired.
Note: To hydrate porcini mushrooms, cover mushrooms with hot water. Allow to stand about 20 minutes to soften; drain.

Recipe Yield: Yield: 6 servings

NUTRITIONAL INFORMATION PER SERVING:
Calories: 397
Calories from fat: 65
Fat: 10 grams
Saturated Fat: 6 grams
Fiber: 12 grams
Sodium: 641 milligrams
Cholesterol: 6 milligrams
Protein: 14 grams
Carbohydrates: 65 grams
https://diabeticgourmet.com/recipes/vegetarian-recipes/vegetarian-main-dishes

“Meatless Monday” Recipe of the Week – Arroz con Huevos

January 16, 2023 at 6:01 AM | Posted in CooksRecipes, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Arroz con Huevos. To make the Dish you’ll be needing Water, Rice, Onion, Garlic, Salt, Green Pepper, Taco Sauce, Tomato, Eggs, and Shredded Cheddar Cheese. Perfect for Breakfast or Brunch. The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2023! https://www.cooksrecipes.com/index.html

Arroz con Huevos

This hearty and satisfying dish, Mexican-style rice topped with poached eggs and garnished with shredded cheddar cheese, can be served anytime of the day.

Recipe Ingredients:
1 cup water
1/2 cup uncooked rice
1/4 cup chopped onion
1 clove garlic, minced
1/2 teaspoon salt
1/2 cup chopped green pepper
2 tablespoons bottled taco sauce or salsa
1/2 cup chopped tomato
4 large eggs
1/4 cup shredded cheddar cheese

Cooking Directions:

1 – In medium saucepan stir together water, rice, onion, garlic and salt, if desired. Cover. Over high heat, bring to boiling. Reduce heat to keep water simmering. About 10 minutes before rice is done (check rice package for total cooking time needed), stir in green pepper and taco sauce. Re-cover and cook until rice is tender, about 10 minutes longer. Stir in tomato. Remove from heat, cover and keep warm while poaching eggs.
2 – In saucepan or deep omelet pan, bring 2 to 3 inches of water to boiling. Reduce heat to keep water gently simmering. Break cold eggs, 1 at a time, into custard cup or saucer or break several into bowl. Holding dish close to water’s surface, slip eggs, 1 by 1 into water. Cook until whites are completely set and yolks begin to thicken but are not hard, about 3 to 5 minutes. With slotted spoon, lift out eggs. Drain in spoon or on paper towels and trim any rough edges, if desired.
3 – To serve, spoon 1/4 of the reserved rice mixture onto each of 4 plates. Top each with 1 of the poached eggs, sprinkle each egg with 1 tablespoon of the cheese.

Makes 4 servings.
https://www.cooksrecipes.com/mless/arroz_con_huevos_recipe.html

“Meatless Monday” Recipe of the Week – Black Bean Lasagna

January 9, 2023 at 6:01 AM | Posted in CooksRecipes, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Black Bean Lasagna. Made with Black Beans, Onion, Green Sweet Pepper, Low Fat Cottage Cheese, Reduced Fat Cream Cheese, and the Seasonings. Take your Lasagna where it’s never been with this week’s recipe! The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2023! https://www.cooksrecipes.com/index.html

Black Bean Lasagna
Here’s a crowd pleaser! Serve with a big green salad, tortilla chips and your family’s favorite beverage.

Recipe Ingredients:
9 lasagna noodles (8 ounces)
2 (15-ounce) cans black beans, rinsed and drained
Nonstick cooking spray
1/2 cup chopped onion
1/2 cup chopped green sweet pepper
2 cloves garlic, minced
2 (15-ounce) cans low-sodium tomato sauce or tomato sauce with seasonings
1/4 cup snipped fresh cilantro
1 (12-ounce) container low-fat cottage cheese
1 8-ounce package reduced-fat cream cheese (Neufchatel)
1/4 cup light dairy sour cream
Tomato slices (optional)
Fresh cilantro leaves (optional)

Cooking Directions:
1 – Cook noodles according to package directions; drain. Mash one can of the beans; set aside.
2 – Lightly coat a large skillet with cooking spray; add onion, green sweet pepper, and garlic. Cook and stir over medium heat until tender but not brown. Add mashed beans, un-mashed beans, tomato sauce, and snipped cilantro; heat through.
3 – In a large bowl combine cottage cheese, cream cheese, and sour cream; set aside. Spray a 3-quart rectangular baking dish with nonstick coating. Arrange three of the noodles in the dish. Top with one-third of the bean mixture. Spread with one-third of the cheese mixture. Repeat layers twice, ending with bean mixture. Reserve the remaining cheese mixture.
4 – Bake, covered, in a preheated 350°F (175°C) oven for 40 to 45 minutes or until heated through. Dollop with reserved cheese mixture. Let stand for 10 minutes. Garnish with tomato slices and cilantro, if desired.
Makes 8 servings.

Make-Ahead Tip: Refrigerate unbaked casserole, covered, up to 1 day, and bake as directed. Or, freeze up to 1 month; thaw frozen casserole in refrigerator overnight, and bake for 40 to 45 minutes or until heated through.

Nutritional Information Per Serving (1/8 of recipe): calories: 340, total fat: 8g, saturated fat: 5g, cholesterol: 25mg, sodium: 589mg, carbohydrate: 49g, fiber: 8g, protein: 21g, vitamin A: 21%, vitamin C: 31%, iron: 21%.
https://www.cooksrecipes.com/mless/black_bean_lasagna_recipe.html

 

“Meatless Monday” Recipe of the Week – POTATO, BROCCOLI AND FENNEL SALAD

January 2, 2023 at 6:01 AM | Posted in Diabetic Gourmet Magazine, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is – POTATO, BROCCOLI AND FENNEL SALAD. Idaho Potatoes, Broccoli, Ranch Salad Dressing, and Red Onions are some of the ingredients you’ll need to make this week’s recipe. It’s from the Diabetic Gourmet Magazine website which has a huge selection of Diabetic Friendly recipes to choose from so check it out today! Enjoy and Make 2023 a Healthy One! https://diabeticgourmet.com/

POTATO, BROCCOLI AND FENNEL SALAD
Recipe for Potato, Broccoli and Fennel Salad from our Salads recipe section.

Ingredients

8 large Idaho potatoes (about 4 pounds), well-scrubbed, cut into 3/4-inch chunks
1/2 teaspoon salt
4 cups chopped broccoli (about 1 bunch)
2 cups (16 ounces) favorite ranch salad dressing
3 cups chopped fennel (about one large bulb), with core and tops removed
1 large red onion, quartered and very thinly sliced (about 1 1/2 cups)
1/2 cup diced green olives with pimento (optional)
Salt and pepper to taste
Leaf lettuce, for garnish
Cherry tomatoes or sliced tomatoes, for garnish

Directions

1 – Fill large stockpot half full of water, add salt and bring to boiling over high heat. Add potatoes and bring back to boiling over high heat; reduce heat to medium and boil for three minutes.
2 – Add broccoli to potatoes and bring back to boiling over high heat. Reduce heat to medium again, and cook until desired doneness (1-3 minutes). Potatoes and broccoli should both be firm. Drain well in colander.
3 – Transfer potatoes and broccoli to large mixing bowl, add ranch dressing and let cool. Stir in fennel, onions and olives, if using. Taste and season with salt and pepper, if desired. Serve on bed of leaf lettuce with ripe tomatoes as garnish.

Recipe Yield: Yield: 14 servings

NUTRITIONAL INFORMATION PER SERVING:
Calories: 280
Fat: 18 grams
Sodium: 480 milligrams
Cholesterol: 10 milligrams
Protein: 4 grams
Carbohydrates: 28 grams
https://diabeticgourmet.com/diabetic-recipes/potato-broccoli-and-fennel-salad

“Meatless Monday’ Recipe of the Week – Queso Tortilla Torte

December 26, 2022 at 6:01 AM | Posted in CooksRecipes, Meatless Monday | Leave a comment
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This week’s Meatless Monday Recipe of the Week is a Queso Tortilla Torte. Made with; Green Chilies, Onions, Refried Beans, Tomatoes, Cheese, Wisconsin Monterey Jack Cheese, Wisconsin Monterey Jack Cheese, and Corn Tortillas. The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2022! https://www.cooksrecipes.com/index.html

Queso Tortilla Torte
Corn tortillas stacked and filled with a seasoned mixture of mild green chiles and green onions, refried beans and three types of cheese.

Recipe Ingredients:

1 cup green chiles, mild, diced, drained
3/4 cup green onions, chopped
1/2 tablespoon ground cumin*
24 (6-inch) corn tortillas
1 1/2 cups shredded Wisconsin Cheddar cheese
3 cups shredded Wisconsin Monterey Jack Hot Pepper cheese
2 cups refried beans
3 cups shredded Wisconsin Monterey Jack cheese
3/4 cup tomatoes, diced
Suggested garnishes: sour cream, hot peppers, red or green taco sauce

Cooking Directions:

1 – Mix together the green chiles, green onions and cumin.
2 – Assemble 6 tortillas on sheet pans lined with silicone paper, as follows:
3 – First Layer: Corn tortilla, 1/4 cup (about 2 ounces) green chile mixture and 2 tablespoons Wisconsin cheddar cheese.
4 – Second Layer: Corn tortilla, 1/2 cup Wisconsin Hot Pepper cheese.
5 – Third Layer: Corn tortilla, 1/3 cup (about 3 ounces) refried beans and 1/4 cup Wisconsin Monterey Jack cheese.
6 – Fourth Layer: Corn tortilla, 1/4 cup Wisconsin Monterey Jack cheese, 2 tablespoons tomato and 2 tablespoons Wisconsin cheddar cheese.
7 – Bake in oven at 375°F (190°C) for 8 to 10 minutes. Let stand 2 minutes.
8 – Cut each torta in half; serve one half atop the other. Or cut into quarters; do not stack. Garnish as desired.
Makes 12 quesadillas.

Variations:

* You may replace the Asadero with any of these Wisconsin cheeses: Wisconsin Monterey Jack, Queso Oaxaca, Queso Quesadilla, Muenster or Fontina.
* Add cooked crumbled ground beef, pork or chorizo to potato mixture.
* For spicier quesadilla, use 1 can mild and 1 can hot green chiles.
https://www.cooksrecipes.com/mless/queso_tortilla_torte_recipe.html

“Meatless Monday” Recipe of the Week – Whole Wheat Ravioli with Garlic Sautéed Vegetables

December 5, 2022 at 6:01 AM | Posted in CooksRecipes, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week – Whole Wheat Ravioli with Garlic Sautéed Vegetables. This week’s Dish is made with BUITONI Refrigerated Whole Wheat Four Cheese Ravioli, Olive Oil, Green Beans, Salt, Pepper, Yellow Summer Squash, Grape Tomatoes, Garlic, and Refrigerated Freshly Shredded Parmesan or Romano Cheese. The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2022! https://www.cooksrecipes.com/index.html

Whole Wheat Ravioli with Garlic Sautéed Vegetables

Made with whole wheat four cheese ravioli and fresh, colorful vegetables, this easy-to-make dish is perfect for summer entertaining.

Recipe Ingredients:

1 (9-ounce) package BUITONI Refrigerated Whole Wheat Four Cheese Ravioli, prepared according to package directions
2 tablespoons olive oil
1/2 pound fresh green beans
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 medium yellow summer squash*, quartered and sliced
1/2 cup halved cherry or grape tomatoes
1 tablespoon chopped fresh garlic
1/2 cup BUITONI Refrigerated Freshly Shredded Parmesan or Romano Cheese for sprinkling

Cooking Directions:

1 – Heat oil in large skillet over medium-high heat. Add green beans, salt and ground black pepper; cook, stirring frequently, for 5 minutes.
2 – Add squash; cook, stirring frequently, for 3 minutes.
3 – Add tomatoes and garlic; cook, stirring frequently, for 2 minutes or until vegetables are tender.
4 – Toss in prepared pasta; cook, stirring frequently, for 3 minutes or until pasta is warm.
5 – Sprinkle with Parmesan or Romano cheese.

Makes 4 servings.

*Crookneck or yellow zucchini. If unavailable, green zucchini can be used in place of the yellow.

Nutritional Information Per Serving (1/4 of recipe): Calories: 340 Calories from Fat: 160 Total Fat: 17 g Saturated Fat: 7 g Cholesterol: 55 mg Sodium: 840 mg Carbohydrates: 31 g Dietary Fiber: 6 g Sugars: 4 g Protein: 15 g.
https://www.cooksrecipes.com/mless/whole_wheat_ravioli_with_garlic_sauteed_vegetables_recipe.html

“Meatless Monday” Recipe of the Week – Veggie Taco Salad

November 21, 2022 at 6:01 AM | Posted in Diabetic Gourmet Magazine, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Veggie Taco Salad. Soy Crumbles replaces the meat in the Taco Salad. Other ingredients needed are; Salsa, Shredded Lettuce, Corn Kernels, Black Beans, along with the toppings. There’s 180 calories and 26 carbs per serving. So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2022! https://diabeticgourmet.com/

Veggie Taco Salad
Recipe for Veggie Taco Salad from our Main Dishes recipe section.

Ingredients

2 cups soy crumbles (you can find these in your grocer’s freezer section or refrigerated meat section)
3/4 cup salsa
5 cups shredded lettuce
1 cup corn kernels
1 cup black beans

Topping Options

1/4 cup sliced green onions
1/4 cup shredded reduced-fat cheddar cheese
2 tablespoons sliced ripe olives
2 tablespoons fat free sour cream

Directions

1 – In large nonstick skillet coated with cooking spray, cook crumbles and salsa over medium heat about 5 minutes or until heated through, stirring frequently.
2 – In large bowl toss together lettuce, corn and black beans. Arrange on 4 serving plates. Top with crumbles mixture. Sprinkle with toppings.

Nutritional Information (Per Serving)
Calories: 180
Protein: 14g
Sodium: 600 mg
Fat: 4g
Carbohydrates: 26g
https://diabeticgourmet.com/diabetic-recipes/veggie-taco-salad

“Meatless Monday” Recipe of the Week – FRESH ASPARAGUS TOPPED WITH SUNNY-SIDE UP EGGS

October 24, 2022 at 6:01 AM | Posted in Diabetic Gourmet Magazine, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” of the Week is a FRESH ASPARAGUS TOPPED WITH SUNNY-SIDE UP EGGS. A perfect way to start your day with Breakfast or Brunch! To make this week’s recipe you’ll need Asparagus, Cooking Spray, England’s Best Large Eggs, Olive Oil, Parmesan Cheese, Breadcrumbs, and Red Pepper. It’s only 135 calories and 2 carbs per serving! So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2022! https://diabeticgourmet.com/

FRESH ASPARAGUS TOPPED WITH SUNNY-SIDE UP EGGS
Recipe for Fresh Asparagus Topped with Sunny-Side Up Eggs from our Breakfast recipe section.

Ingredients

1 bunch asparagus, woody ends trimmed
Cooking spray
2 Eggland’s Best large eggs
1 tablespoon olive oil (optional)
1 teaspoon Parmesan cheese (optional)
1 teaspoon breadcrumbs (optional)
1/4 cup chopped red peppers (optional)

Directions

1 – Fill medium saucepan with water and bring to a boil. Submerge asparagus and cook for approximately 2 minutes, maintaining a bright green color and slight crunch. Immediately remove asparagus and shock it in a bowl of ice water. Reserve.
2 – Coat medium size skillet with cooking spray. Crack two Eggland’s Best eggs into pan and cook over medium heat until the whites set and the edges of the eggs are cooked.
3 – Place asparagus on plate, making an even layer. Remove eggs from the pan using a slotted spatula and place on top of asparagus. Top with a drizzle of olive oil and garnish with Parmesan cheese, bread crumbs or red peppers, if desired. Can also be served on two pieces of whole wheat toast.

Recipe Yield: Yield: 2 servings

NUTRITIONAL INFORMATION PER SERVING:
Calories: 135
Fat: 11 grams
Saturated Fat: 5 grams
Fiber: 1 grams
Sodium: 86 milligrams
Cholesterol: 176 milligrams
Protein: 7 grams
Carbohydrates: 2 grams
https://diabeticgourmet.com/diabetic-recipes/fresh-asparagus-topped-with-sunny-side-up-eggs

“Meatless Monday” Recipe of the Week – Layered Tamale Casserole

October 17, 2022 at 6:01 AM | Posted in CooksRecipes, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Layered Tamale Casserole. Made using Black Beans, Onions, Zucchini, Red Bell Peppers, Garlic, Corn, Spices, Flour Tortillas, Green Taco Sauce, Wisconsin Monterey Jack Cheese, and Wisconsin crumbled Queso Blanco Cheese. What Meat, none needed for this recipe! The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2022! https://www.cooksrecipes.com/index.html

Layered Tamale Casserole
This layered vegetable tamale casserole is sure to please.

Recipe Ingredients:
1/4 cup water
2 (15-ounce) cans black beans, drained
Vegetable cooking spray
3 cups sliced onions (about 2 large)
2 1/2 cups thinly sliced zucchini (about 2 medium)
1 3/4 cups julienned red bell pepper (about 2 medium)
2 cloves garlic, minced
1 cup corn cut from cob (about 2 ears)
1 teaspoon ground cumin
1/4 teaspoon ground red pepper
5 (8-inch) flour tortillas
1 1/4 cups commercial green taco sauce
3/4 cup shredded Wisconsin Monterey Jack cheese
3/4 cup Wisconsin crumbled Queso Blanco cheese

Cooking Directions:
1 – Place water and beans in bowl of food processor. Process until smooth. Set aside.
2 – Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add onion, zucchini, pepper and garlic; sauté 10 minutes. Add corn, cumin and ground red pepper; cook 2 minutes. Set aside.
3 – Coat a 3 quart round soufflé dish with cooking spray. Place 1 tortilla in bottom of dish. Spread 1/2 cup bean mixture over tortilla. Spoon 1 cup onion mixture on top of bean mixture, and top with 1/4 cup sauce.
4 – Blend together Monterey Jack and Queso Blanco. Sprinkle 1/4 cup cheese over sauce. Repeat procedure with remaining ingredients, ending with 1/2 cup cheese.
5 – Bake in a preheated oven at 350°F (175°C) for 45 minutes or until thoroughly heated.
Makes 8 servings.
https://www.cooksrecipes.com/mless/layered_tamale_casserole_recipe.html

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