Black Bean Burrito Bowl

I love a good burrito from places like Chipotle and Qudoba. The tortilla is soft and the black beans, rice, vegetables, and salsa all come together for a punch of southwest flavor. Yum! However, the average burrito from Qudoba has 118g of carbohydrate and from Chipotle it has 90g of carbohydrate. Because I work with people who have diabetes all day long, I am pretty tuned in to the carb content of foods. The average woman needs about 45-60g of carbohydrate per meal and the average male 60-75g. So, even though Chipotle burritos are considered a pretty healthy food, carbohydrate wise they are over what the average person needs. Continuous over consumption of carbohydrates leads to increased insulin needs and if you aren't active, overweight and have a family history of diabetes, you could eventually also have diabetes. So, even though I love a good burrito, I go for the burrito bowls or tacos simply because of the lower carbohydrate content. By not having the burrito shell, you save about 45g of carbohydrate. I made some homemade burrito bowls tonight with sauteed veggies. You could add chicken or beef if you want and anything else that sounds delicious. Enjoy!

Step 1: Rice. I made a mixture of red and brown rice.

Step 2. Add beans. You could use canned or dry. I made mine this way

Step 3. Sauteed or grilled vegetables (chicken, beef or pork work here too). I cooked some zucchini, asparagus, bell pepper and onion in some grapeseed oil with mustard seeds, coriander seeds, salt and pepper

Step 4. Add your favorite salsa

Step 5. Add guacamole, slices of avocado and tomato or make a chunky avocado-tomato salsa- dice avocado and tomato along with a handful of cilantro. Combine in a bowl and squeeze juice of 1/2 a lime over the mixture.

Step 6 Top with a dollop of sour cream and eat!

Pot o' Beans

We have been eating a lot of beans around here. In our resolve to eat less meat and to stick to a budget, beans work great. They are cheap, full of protein and fiber and very versitle. My favorite thing to do with them lately is to soak them overnight and then cook them in the crockpot all day. Then when I get home they are ready to eat on their own, in a burrito, added to soup, on nachos, etc. We are loving beans. If you have any good ways to cook or use beans please share them!

Beans & Rice with Sausage (pictured above on a very bright blue plate)
2 cups dried beans, soaked in water over night and drained (I used 1 cup of pinto and 1 cup of kidney)
2 cups of chicken broth
1 can diced tomatoes
1/2 large onion, diced
3 large garlic cloves, diced
3 cups chopped kale
2 chicken sausages, sliced (optional)
2 cups hot brown rice (or more for leftovers- I cooked it in the rice cooker with chicken broth for more flavor)

1. In a slow cooker, add the soaked beans, can of tomatoes, chicken broth, onion and garlic. Add water if needed to cover the beans by about a 1/2 inch or so. Cook on low for 6-8 hours. Mash slightly with a potato masher to make the mixture thicker.
2. Pour beans into large pot and bring to a simmer. Add sausage (if using) and kale and allow to cook for about 5 minutes. Add salt and pepper to taste. 
3. Serve over rice.

*Would also be great added to a vegetable soup

Versitle Black Beans
2 cups black beans, soaked over night
1 chipotle in adobo, chopped*
2 cups chicken broth
1 onion, diced
3 cloves garlic, diced
handful of cilantro, diced

1. Add beans, chipotle, chicken broth, onion and garlic to slow cooker. Add more water if needed to cover beans about 1/2 inch. Allow to cook on low for 6-8 hours. Slightly mash with a potato masher to create a thinker bean mixture (if desired) or drain out extra liquid depending on how you are going to serve the beans. Add cilantro, salt and pepper to taste.
2. Serve on nachos, tacos, buritos, tostatas. Add to a tortilla or mexican soup. Create a bowl with or with out rice, beans, tomato, lettuce, sour cream, salsa, and topped with avacado.  Use in Southwest Lasanga recipe or any recipe that calls for black beans.

* I buy a can of these and freeze them since usually you only need 1/2 or 1 per recipe. They are easy to break apart and chop even when frozen

Serious Baked Beans (adapted from my friend Michelle's recipe)
2 cups pinto beans, soaked over night
1 chipotle in adobo, diced* (see note above)
3 slices bacon, chopped (if desired)
2 cups chicken broth
1 onion, diced
1/4 cup brown sugar
1/2 cup ketchup
1 tsp mustard
1 tsp apple cider vinegar
1 tbsp worchestershire sauce
1 can green beans, drained

1. Add beans, bacon (if using), chipotle, onion and broth in a slow cooker. In a small bowl combine brown sugar, ketchup, vinegar, mustard, and Worcestershire sauce. Add to beans and cook for 6-8 hours.
2. Add green beans to mixture, stir to combine and cook for another 15 minutes.
3. Serve with sour crean and fritos or a piece of corn bread.

Note: All of these could be made with out the use of a slow cooker. Soak beans overnight, add beans and other ingredients that would have gone into the slow cooker, into a pot and bring to simmer, cover and allow to cook for about 60-90 minutes until beans are soft. Then add any additional ingredients and cook for 15-20 minutes more. Serve and enjoy!

Meatless Monday- Southwest Lasagna

This was one of my favorite dishes to made before I got married and I don't know why I seemed to have forgotten about it over this past year. My brother asked me for the recipe a few weeks ago and so then after a year's hiatus I made it again too. I forgotten how much delicious flavor is packed into one bite of this dish! This is a very healthy meal full of fiber and with all of the flavors, I promise you won't miss the meat. Don't let the spinach in this turn you off- the cilantro mixed with it adds a freshness and brightness to the dish.  I personally love this for lunch. It is very easy to make and freezes really well too. Both my brother and Aaron love this lasagna and I plan to add it back to my usual recipe repertoire. Enjoy!

Southwest Lasagna

4-6 6in tortillas or 2-4 12in tortillas (I use La Tortilla Factory Smart & Delicious or Mission Carb Balance)

1 16oz jar of your favorite salsa

1/2 cup shredded cheddar or Mexican blend cheese

1 16oz can black beans, drained

1/2 bag of frozen corn

1 bunch fresh cilantro

1 package frozen spinach, thawed and water squeezed out

2 green onions (scallions), cut into 2 inch pieces

2 garlic cloves, peeled

1/3 cup light sour cream

1. In a food processor, process spinach, handful of cilantro, garlic cloves, green onions and sour cream until smooth

2. Spray the bottom of an 8x8 inch pan with non stick cooking spray. Layer half of the tortillas on the bottom of the pan. You will have to tear some in half to cover the pan. 

3.  Spread half of the spinach mixture on top of the tortillas. Top with half of the beans, corn, and salsa. Repeat layers and top with cheese.*

4. Bake in 375 degree oven until bubbling ~30 minutes. 

*This can also be made ahead and kept in the refrigerator until ready to bake.  Baking time may take 30-45 minutes.