HERE IS THE POST AND RECIPE POSTED BY TRIO 3M:

I did them just like the roasted chick peas....

Preheated oven to 400. Then, I took a can of black beans, drained and rinsed them, then patted them dry with a paper towel. From there, put them in a bowl with salt and olive oil. Then, I baked them for 20 min. and moved them around. Then, I set the timer for another 15/20 min. and they were done.

They're really crispy and light. I was surprised.

I JUST ADD CUMIN TO THE SALT/OLIVE OIL MIX AND PROCEED AS DIRECTED. SOOOO GOOD. YOU CAN CHECK OUT RECIPELOVERS STICKY-THERE IS A ROASTED BLACK BEAN THREAD AND SEVERAL ROASTED GARBANZO THREADS-RG.

Southbeach-diet-plan

Smothered Pork Chops with Thyme
Time: 30 minutes.

1 cup fat-free, less-sodium beef broth, divided
2 tablespoons fat-free milk
2 teaspoons all-purpose flour (whole wheat)
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
8 (2-ounce) boneless center-cut loin pork chops (about 1/4 inch thick)
1/2 teaspoon paprika
1/4 teaspoon dried thyme
Cooking spray
1 cup coarsely chopped onion
1 tablespoon minced fresh parsley

Combine 1/4 cup broth, milk, flour, mustard, salt, and pepper in a small bowl; stir with a whisk. Set aside.
Sprinkle one side of each pork chop with paprika and thyme. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add half of the pork to pan; sauté 1 1/2 minutes on each side or until pork is done and lightly browned. Remove pork from pan. Repeat procedure with remaining pork. Reduce heat to medium. Add chopped onion; sauté 4 minutes or until lightly golden. Add remaining 3/4 cup broth; bring to a boil. Cook 2 minutes. Add milk mixture, stirring with a whisk. Add pork, turning to coat; cook 1 minute. Sprinkle with minced parsley.

Yield: 4 servings (serving size: 2 pork chops and 1/4 cup sauce)

NUTRITION PER SERVING
CALORIES 145(34% from fat); FAT 5.5g (sat 1.9g,mono 2.5g,poly 0.4g); PROTEIN 17.2g; CHOLESTEROL 44mg; CALCIUM 40mg; SODIUM 475mg; FIBER 0.8g; IRON 0.7mg; CARBOHYDRATE 5.8g
__________________
Cooking Light Jan/Feb 2007

Soba Noodle Salad with Seared Tuna



From Cooking Light
Look for Japanese soba noodles in the ethnic-food section of your supermarket.


6 ounces uncooked soba (buckwheat noodles)
Cooking spray
1 (1-pound) sushi-grade tuna steak
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
1 cup finely chopped English cucumber
1 cup shredded carrot
1/2 cup julienne-cut radishes
1/3 cup finely chopped red bell pepper
1/4 cup finely chopped green onions
3 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut oil
1 1/2 teaspoons dark sesame oil
1 teaspoon sugar (splenda)
1/2 teaspoon crushed red pepper
2 tablespoons sesame seeds, toasted

Cook noodles according to package directions; drain and rinse under cold water. Drain; set aside.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle both sides of tuna with 1/4 teaspoon salt and black pepper. Place tuna in pan, and cook for 3 minutes on each side or until desired degree of doneness. Transfer to a platter; cool slightly. Cut tuna into 6 equal pieces.

Combine noodles, remaining 1/4 teaspoon salt, cucumber, and remaining ingredients except sesame seeds in a large bowl; toss well to combine. Arrange 1 cup noodle mixture onto each of 6 plates. Top each serving with 1 teaspoon sesame seeds and 1 tuna piece.

Yield: 6 servings (serving size: 1 cup noodle mixture, 1 teaspoon sesame seeds, 1 tuna piece)

CALORIES 256 (22% from fat); FAT 6.3g (sat 1g,mono 2.6g,poly 2.5g); PROTEIN 22g; CHOLESTEROL 34mg; CALCIUM 62mg; SODIUM 570mg; FIBER 2.9g; IRON 1.9mg; CARBOHYDRATE 28.2g

Cooking Light, JANUARY 2007

* Exported from MasterCook *

Curried Chickpeas and Black Beans

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method

2 teaspoons vegetable oil
1 cup chopped onion
1 tablespoon minced ginger
2 teaspoons curry powder
1 14.5-ounce can diced tomatoes -- undrained
1/8 teaspoon salt
1 15.5-ounce can black beans -- rinsed and drained
1 15.5-ounce can chickpeas -- rinsed and drained
1/3 cup chopped fresh parsley
1 tablespoon lemon juice



Heat oil in a large nonstick skillet over medium heat. Add onion and gingerroot; saute 3 minutes or until tender. Stir in curry powder; cook an additional minute. Add tomatoes; cook 1 minute or until mixture is slightly thickened, stirring occasionally. Add salt, black beans, and chickpeas; stir well. Cover, reduce heat, and simmer 5 minutes. Remove from heat; stir in fresh parsley and lemon juice. Serve warm.



CALORIES 258 (17% from fat); PROTEIN 13.3g; FAT 4.9g (sat 0.8g, mono1.3g, poly 2.2g); CARB 43.2g; FIBER 7.1g; CHOL 0mg; IRON 4.6mg; SODIUM 552mg; CALC 100mg



Source:
"Cooking Light Website"
Yield:
"4 c"


NOTES :
this is really easy and very tasty. I used two HEAPING tablespoons of hot curry powder...just right. I leave out the parsley.

La Bamba Casserole



1 (5.25-ounce) can whole green chiles, drained
Cooking spray
1 pound ground turkey breast
1 cup chopped onion
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained (called Rotel in a can by the other canned tomatoes)
2 cups frozen whole-kernel corn, thawed (maybe cut back on this corn is yellow light-cut back to a 1 ½ cups that would be 1/8 per serving)
1 (16-ounce) can fat-free refried beans
1 1/2 cups (6 ounces) shredded cheddar cheese (2 % rf)
1 cup chopped tomato
1/2 cup chopped green onions

This would be good with a whole wheat tortilla, maybe toss in some whole beans(Chari)

Preheat oven to 375°.
Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray.
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates.
Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375° for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.

Yield: 6 servings (serving size: 1 1/3 cups)

CALORIES 344(28% from fat); FAT 10.7g (sat 6.3g,mono 2.9g,poly 0.8g); PROTEIN 32.2g; CHOLESTEROL 77mg; CALCIUM 269mg; SODIUM 902mg; FIBER 7.4g; IRON 3.2mg; CARBOHYDRATE 30.7g
Cooking Light, OCTOBER 2002

[posted by Miss_Liss;1161421, cooking light bb]
This is the favorite at our house. I have adjusted it slightly from a recipe in Self magazine (it originally came from Red Mountain Spa in St. George, Utah). I add fresh uncooked corn kernels from 2 ears of corn to the pico de gallo, which I think makes it really special. This does throw out the nutritional info by a bit though.

The recipe makes about twice the amount of spice rub you need but it is so delicious that I immediately put half in a ziplock bag, which I then keep to rub on chicken or for the next time I make this recipe.

Adobo Rubbed Pork Tenderloin with Black Bean Pico De Gallo
Makes 2 servings.

Pork
3 Tbsp paprika
1 Tbsp freshly ground black pepper
1 Tbsp coarse salt
1 ½ tsp chili powder
1 Tbsp brown sugar {squirt sf maple syrup and splenda}
1 pinch cayenne pepper
8 oz pork tenderloin, trimmed, cut into 3- to 4-oz pieces

1/2 cup arugula, loosely packed

Pico de gallo
3/4 cup cooked black beans
2 medium tomatoes, diced
1/4 cup diced red onion
1/4 cup chopped green onions
1/4 cup chopped fresh cilantro
1 Tbsp fresh lemon juice
1 ½ tbsp chili powder
salt and pepper, to taste

For pork: Preheat oven to 350°F. In small bowl, mix paprika, black pepper, salt, chili powder, sugar, and cayenne. Rub both sides of each tenderloin piece with spice mixture. Preheat oven-safe skillet over medium-high heat and pan-sear pieces until golden brown on both sides. Transfer to oven until done (6 to 8 minutes for each inch of thickness).

To make pico de gallo, mix all ingredients. Serve 1/2 cup over tenderloin.

Nutritional analysis per serving: 246 calories, 9 g fat (3 g saturated fat), 17 g carbohydrates, 26 g protein, 5 g fiber

Soba Noodles with Shrimp
From Cooking Light



Cooking the soba takes about 6 minutes, and you can chop and assemble the remaining ingredients while the noodles cook. Purchase peeled and deveined cooked shrimp, or buy raw shrimp and add them to the boiling water a couple of minutes after adding the noodles. This recipe is easily doubled if you need more than one serving.

2 ounces uncooked soba (buckwheat) noodles
4 cups water
1/2 cup shredded carrot
1 tablespoon rice vinegar
1 teaspoon dark sesame oil
1 teaspoon low-sodium soy sauce
1/4 teaspoon chili garlic sauce (such as Lee Kum Kee)
1/8 teaspoon sugar (splenda)
1/2 cup chopped cooked shrimp (about 3 ounces)
1/4 cup thinly sliced green onions
1 tablespoon chopped fresh cilantro

Break noodles in half. Bring 4 cups water to a boil in a medium saucepan. Add noodles; cook 4 minutes. Add carrot to noodles in pan; cook 2 minutes or until noodles are done. Drain.
Combine vinegar, oil, soy sauce, garlic sauce, and sugar in a medium bowl, stirring with a whisk. Add noodle mixture, shrimp, onions, and cilantro; toss to coat. Cover and chill.

Yield: 1 serving (serving size: 2 cups)

NUTRITION PER SERVING
CALORIES 357(15% from fat); FAT 6g (sat 1g,mono 2.1g,poly 2.4g); PROTEIN 26.9g; CHOLESTEROL 166mg; CALCIUM 72mg; SODIUM 898mg; FIBER 3g; IRON 4.7mg; CARBOHYDRATE 51.7g

Maureen Callahan
Cooking Light, JULY 2004

Edamame and Bean Salad with Shrimp and Fresh Salsa
From Cooking Light



Edamame can be cooked in the microwave in minutes, and everything else can be purchased already cooked to save time. Triple the recipe if you want to use the whole can of beans. Have an apple with your lunch, and you'll get close to 45 grams of carbohydrates--and a nice dose of fiber.

1/4 cup frozen shelled edamame
1/2 cup chopped cooked small shrimp (about 3 ounces)
1/2 cup canned cannellini beans, rinsed and drained
1/2 cup halved cherry tomatoes
1 to 2 tablespoons chopped red onion
1 teaspoon minced jalapeño pepper
1 tablespoon chopped fresh cilantro
2 teaspoons fresh lime juice
1 1/2 teaspoons extravirgin olive oil
1/8 teaspoon salt

Cook edamame according to package directions. Drain and rinse with cold water; drain.
Combine edamame, shrimp, cannellini beans, cherry tomatoes, onion, and jalapeño pepper. Combine cilantro and the remaining ingredients, stirring with a whisk. Drizzle over edamame mixture, and toss gently to combine. Cover and chill.

Yield: 1 serving (serving size: 1 1/3 cups)

NUTRITION PER SERVING
CALORIES 314(29% from fat); FAT 10.1g (sat 1g,mono 5g,poly 1.2g); PROTEIN 28.1g; CHOLESTEROL 167mg; CALCIUM 94mg; SODIUM 803mg; FIBER 8.2g; IRON 5.8mg; CARBOHYDRATE 28g

Maureen Callahan
Cooking Light, JULY 2004

Thai Chicken with Ginger Sauce
WW - Simply Delicious Cookbook

7 pts per serving/ 4 servings

Ingredients:
1 cup water
1 (1/2 oz) package dried wood ear mushrooms
1 cup low sodium chicken broth
2 TBSP reduced sodium soy sauce
1 TBSP rice vinegar
1 TBSP cornstarch
1 tsp Asian fish sauce
2 tsp canola oil
1 1/4 lb skinless boneless chicken breasts, cut into 3/4 inch pieces
8 scallions, cut diagonally into 2 inch pieces
2 tsp minced peeled fresh ginger
1 garlic clove, chopped
1/2 lb sugar snap peas
1/4 cup chopped cilantro
2 cups cooked brown rice

1. Bring the water to a boil in a small saucepan. Add the dried mushrooms; remove from the heat and let stand 20 minutes. Drain the mushrooms; coarsely chop and set aside.

2. Meanwhile, whisk together the broth, soy sauce, vinegar, cornstarch, and fish sauce in a small bowl; set aside.

3. Heat the oil over high heat in a large nonstick skillet, then add the chicken. Saute until lightly browned, about 3 minutes. Transfer to a plate.

4. Return the skillet to the heat, then add the scallions, ginger, and garlic. Saute until fragrant and the scallions have softened slightly, about 1 minute. Add the muishrooms, chicken, snap peas, and broth mixture; bring to a boil, stirring cnostantly. Reduce the heat and simmer, stirring constantly, until heated through and slightly thickened, about 2 minutes. Stir in the cilantro. Serve with rice.

serving 1 1/4 cups chicken mixture and 1/2 cup rice.

* Exported from MasterCook *

Rajas Poblanos

Recipe By :Cooking Light Magazine. April 2002. Page: 129.
Serving Size : 8 Preparation Time :0:00
Categories : Meats

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 poblano chiles (about 1-1/4 pounds)
1 teaspoon olive oil
1 pound flank steak, trimmed and cut into
1/4-inch strips
1 cup chopped onion
2 garlic cloves, minced
3/4 cup plain fat-free yogurt
1/2 cup (4 ounces) 1/3-less-fat cream cheese -- softened
1 1/2 cups fresh corn kernels (about 3 ears){yellow light}
1 teaspoon chicken-flavored bouillon granules
1/2 teaspoon black pepper
1/2 teaspoon ground cumin
1/3 cup chopped fresh cilantro (optional)
16 corn tortillas (6-inch) {Whole wheat}
Cilantro sprigs (optional)

Directions.
--Emi Ponce de Souza, Dallas, TX

1. Preheat broiler.

2. Cut chiles in half lengthwise, and discard the seeds and membranes. Place chile halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place chiles in a zip-top plastic bag, and seal. Let them stand for 10 minutes. Peel and cut into 1/4-inch strips.

3. Heat oil in a large nonstick skillet over medium-high heat. Add steak, onion, and garlic; saute 6 minutes. Add chiles, and saute 2 minutes. Add yogurt and cream cheese; stir until cheese melts. Stir in corn, bouillon, black pepper, and cumin. Cover and cook over low heat 10 minutes. Stir in cilantro, if desired. Spoon about 1/4 cup steak mixture into the center of each tortilla, and fold in half. Garnish with cilantro sprigs, if desired. Yield: 8 servings (serving size: 2 tortillas). {1}

Spicy Roasted-Red Pepper-and-Bean Dip
Recipe first appeared in Cooking Light, September 1998

1 (7-ounce) bottle roasted red bell peppers, drained
1 cup reduced-fat firm silken tofu (about 6 ounces)
1/3 cup fresh parsley leaves
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground cumin
2 garlic cloves, crushed
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 teaspoon minced seeded jalapeño pepper
Sliced jalapeño pepper (optional)

Chop bell peppers to measure 1/4 cup; set aside. Place remaining bell peppers, tofu, and the next 7 ingredients (tofu through beans) in a food processor, and process until smooth. Spoon mixture into a bowl; stir in reserved 1/4 cup bell peppers and minced jalapeno. Cover and chill. Garnish with a sliced jalapeño, if desired.

Yield: 2 1/2 cups (serving size: 1/4 cup)

NUTRITION PER SERVING
CALORIES 76(27% from fat); FAT 2.3g (sat 0.3g,mono 1.2g,poly 0.6g); PROTEIN 4.1g; CHOLESTEROL 0.0mg; CALCIUM 28mg; SODIUM 244mg; FIBER 1.2g; IRON 1.2mg; CARBOHYDRATE 10.2g

Chicken and Tomatillo Soup
(about 8 servings, recipe created by Kalyn)



8 cups homemade chicken stock (or use canned chicken broth)
1 can diced tomatoes (I prefer Muir Glen fire-roasted tomatoes)
2 tsp. chile powder, or more to taste (I used ancho chile powder from Penzeys.)
1 onion, chopped in 1/2 inch pieces
1 tsp. dried oregano (preferably Mexican oregano)
2 T (or more) diced canned green chiles (I used Anaheim chiles, not jalapenos. Freeze the rest of the can for another time)
2 cups finely chopped tomatillos (about 8 tomatillos, remove husks, coarsely chop, then use food processor to finely chop tomatillos)
4 cups cooked chicken, diced in 1 inch pieces
2 cans pinto beans, not drained
1/2 - 1 cup finely chopped fresh cilantro (optional)


In large soup pot, combine chicken stock, canned tomatoes with juice, chile powder, chopped onion, oregano, green chiles, and finely chopped tomatillos. Simmer about 30 minutes, until onions and tomatillos are cooked and soup flavors are blended.

Add diced chicken and pinto beans with juice and simmer about 45 minutes. Turn off heat and add 1/2 - 1 cup finely chopped cilantro, if using. Serve immediately. Garnish with more chopped cilantro if desired.

http://kalynskitchen.blogspot.com/

Noodle and Tofu Soup with Baby Bok Choy

7 ounces fresh Chinese wheat noodles (or use fresh yaki soba from the refrigerator case of your produce department)
6 cups vegetable or chicken broth
2 Tablespoons soy sauce, divided
6 1/4-inch-thick slices fresh ginger
4 cloves garlic, crushed and peeled
2 teaspoons canola oil
8 ounces fresh shiitake mushrooms, stemmed and sliced (or 1 can straw mushrooms)
2 teaspoons chile-garlic paste
1/2 teaspoon red pepper flakes
1 pound baby bok choy, broken into stalks and cleaned
1 pound firm or extra-firm tofu, drained in slabs then cut into 1/2-inch cubes
2 large carrots, cut into ribbons with a vegetable peeler
1-2 Tablespoons rice vinegar
1 teaspoon toasted sesame oil
1 cup scallions, sliced thin

Cook the noodles according to package directions, drain under cold water, and set aside.

Meanwhile, combine broth, 1 Tablespoon soy sauce, ginger, and garlic in a Dutch oven; bring to a boil and immediately reduce heat and simmer, partially covered, for 20 minutes. Discard the ginger and garlic.

Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the mushrooms, chile-garlic paste, and red pepper flakes. Cook, stirring often, until the mushrooms are tender, 3-5 minutes.

Add the mushroom mixture, baby bok choy, tofu, noodles, and carrots to the broth and cook over low heat until the bok choy is softened and the tofu and noodles are warmed – about 4 minutes.

Add vinegar to taste, remaining Tablespoon of soy sauce, and the sesame oil. Serve garnished with the scallions.


[posted by Canice-Cooking Light BB]

Thai-inspired Tofu and Coconut Soup
by Canice-CLBB

1 small package (2 ounces) cellophane noodles (mung bean noodles)
3 cups chicken broth
1 teaspoon grated lime zest
2Tbsp. lime juice
1 Tbsp. minced lemongrass
2 Tbsp. Thai fish sauce
1 teaspoon grated fresh ginger
2 teaspoons chopped, seeded Thai chile
1 teaspoon chili-garlic paste
1 14 ounce can coconut milk (light)
1 can straw mushrooms
1 small carrot, juienned
1 pound tofu, cut into 1" cubes
1 bunch spinach, chopped
1/4 pound large shrimp
1/2 bunch scallions, sliced
A few drops toasted sesame oil

Put noodles in small bowl and cover with boiling water. Set aside to soften.

Combine next 8 ingredients in a large saucepan. Bring to a boil, add coconut milk, mushrooms and carrot and immediately reduce heat. Simmer 10 minutes, then stir in chicken, spinach and shrimp; simmer til chicken and shrimp are cooked through, about 3 minutes. Stir in scallions and sesame oil.
Drain cellophane noodles and distribute among four bowls. Ladel soup over.

Spicy Thai Coconut Soup with Spinach and Tofu
[posted by Canice-CLBB]
Ingredients:

1 (14 oz) carton firm tofu, drained, sliced into 4 slabs, and pressed to compress
2 Tbsp. vegetable oil
1 medium onion, chopped
1 large red bell pepper, chopped
3 cloves garlic, minced
2 tsp. red Thai curry paste
1 quart chicken broth
1 (14 fl oz) can coconut milk (light)
2 Tbsp. fish sauce
2 Tbsp. fresh lemongrass, minced
1/3 cup carrots, shredded
1 (15 oz) can straw mushrooms, drained and rinsed
1 plum tomato, quartered length-wise
1 bunch spinach, washed, stems removed
juice of one fresh lime

Directions:

Heat a medium saucepan over medium-high heat and add vegetable oil. Once oil is hot, add onion, bell pepper, and garlic; sauté 3 minutes.

Add curry paste and cook for an additional one minute, stirring constantly. Stir in chicken broth, coconut milk, fish sauce, and lemongrass. Bring to a boil. Reduce heat to low and simmer, uncovered, for 10 minutes. Add carrot, straw mushrooms, and tomato, and simmer another 10 minutes. (Meanwhile, cut tofu into 1/2” cubes and set aside.)

Add in tofu and spinach and cook 4 minutes or until tofu is warmed through and spinach is wilted. Add lime juice and serve.

Serve as is, or over rice or cellophane noodles.(rice noodles are yellow light)