Weight Watchers Tex-Mex Breakfast Scramble

Serves 4

Ingredients :

2 Cups Cholesterol-Free Egg Product
1 Cup Breakstone's Or Knudsen Lowfat Cottage Cheese
1 Cup Chopped Green Pepper
1/2 Cup Chopped Onion
1/2 Cup Kraft 2% Milk Shredded Reduced Fat Mild Cheddar Cheese
1/2 Cup Taco Bell Home Originals Thick 'N Chunky Salsa

Directions :

1. Beat egg product and cottage cheese in small bowl with wire whisk until well blended.

2. Spray medium nonstick skillet with no stick cooking spray.

3. Add green pepper and onion; cook on medium-high heat 2 to 4 minutes or until tender, stirring occasionally.

4. Add egg product mixture and cheddar cheese.

5. Reduce heat to medium.

6. Cook 8 to 10 minutes or until set, stirring frequently.

7. Serve topped with salsa.

Nutritional Analysis :

Calories 160
Total fat 3.5 g
Saturated fat 2.5 g
Cholesterol 15 mg
Sodium 700 mg
Carbohydrate 10 g
Dietary fiber 2 g
Sugars 5 g
Protein 20 g

3 WW Points


Source : Kraft

Sweet-and-Sour Red Cabbage with Plums - Eastern European; 2 pts

Ingredients :

2 Bacon Slices
1 Cup  Chopped Onion
6 Cups  Shredded Red Cabbage
2 Cups  Sliced Ripe Red-Skinned Plums -- (About 6 Medium)
1/2 Cup  Balsamic Vinegar
1/2 Teaspoon  Caraway Seeds
3 Tablespoons  Sugar
1/2 Teaspoon  Black Pepper

Preparation Method :

1. Cook bacon in a large nonstick skillet over medium heat until crisp. 

2. Remove bacon from skillet; crumble. 

3. Add onion to bacon drippings in skillet; sauté 5 minutes. 

4. Add cabbage, plums, vinegar, and caraway seeds; reduce heat, and cook 20 minutes until cabbage is tender, stirring occasionally. 

5. Add bacon, sugar, and pepper; cook an additional 10 minutes.

Yield:  4 servings (serving size: 1 cup)

CALORIES 150 (16% from fat);
FAT 2.7g (sat 0.7g,mono 1.2g,poly 0.5g);
IRON 1.1mg;
CHOLESTEROL 4mg;
CALCIUM 69mg;
CARBOHYDRATE 31.1g;
SODIUM 96mg;
PROTEIN 3.9g; FIBER 4.8g

To complement the reddish-purple hue of the cabbage, select a red-skinned plum, such as Santa Rosa, or a deep-purple to black-skinned variety, such as Friar. Serve with ham, pork loin, or roast chicken.

Source : "Cooking Light, JULY 1998"
Formatted by : Chupa Babi
* Exported from MasterCook *

Lentils, Mushrooms and Pasta with Orange

Ingredients :

1 medium Onion finely chopped
3 cloves Garlic thinly sliced
2 cups sliced fresh Mushrooms
2 cups finely chopped Celery
1/4 cup cooking Wine
1 tablespoon Brown Rice miso
2 cups Water
1 "cutie" Orange (clementine)
1 tablespoon pure Maple syrup
1 tablespoon dried Basil
1 teaspoon madras Curry Powder
1 cup cooked Green Lentils
2 cups cooked Pasta
zest of one navel orange
Pepper to taste

Directions :

1. Cook the onions using a small amount of water until they are soft (about 3 minutes)

2. Add the garlic, mushrooms, celery and cooking wine. Continue cooking about 4 minutes. Add a little water if the pot gets too dry.  

3. Add the brown rice miso and the 2 cups water.

4. Whirl a peeled cutie orange in your blender or Vitamix.  Add this orange mixture to your pot.

5.  Add the maple syrup, dried basil and curry powder.

6.  Everything will seem a little watery right now.  Don't worry, this will not be soup.

Continue cooking, not boiling, for about 10 minutes. Leave the pot uncovered so the liquid can reduce. Now add the cooked lentils, cooked pasta, and the orange zest.  

7.  Continue cooking until everything is a consistent temperature.

8.  Add pepper to taste.

Optional:  Serve with asparagus spears, orange slices and a side salad.

Feta Mashed Potatoes

Makes 8 servings.

Ingredients :

2 pounds baking potatoes, peeled, cubed (about 5 cups)
1/4 cup fat-free half-and-half
3 tablespoons feta cheese, crumbled
2 tablespoons fat-free sour cream
3 green onions, minced
1 clove garlic, crushed
1/4 teaspoon salt
1/4 teaspoon oregano
1/4 teaspoon black pepper

Method :

1. Place potatoes in a large saucepan.

2. Cover with water and bring to a boil.

3. Cover pan, reduce heat and simmer 30 minutes or until potatoes are very tender.

4. Drain potatoes and return to pan.

5. Remove from heat.

6. Mash potatoes, being careful to not overbeat.

7. Add remaining ingredients and combine gently.

Nutritional values:

Calories 119
Carbohydrates 25g
Cholesterol 4mg
Fiber 2g
Fat 1g
Protein 3g
Sodium 127mg.

Points 2.

Baked Mushroom Hoagies

Makes 2 servings.

Ingredients :

2 whole wheat hoagie roll or large dinner roll
3 portobello mushrooms, chopped
1 small onion, chopped finely
3 or 4 fresh basil leaves, chopped finely or 2 or 3 sprigs of chopped thyme
2 cloves garlic, crushed
1/2 cup soy milk
1/2 teaspoon mustard
salt & pepper, to taste

Method :

1. Preheat oven to 350 degrees.
2. Slice the top off each roll and carefully hollow out each roll, setting the bread crumbs aside in a bowl.
3. Sauté mushrooms, onion, garlic, and chopped herbs in the soy milk until onions are soft.
4. Crumble the bread from inside of the rolls into the mushroom mixture. Stir well until the mixture becomes thick and creamy.
5. Add mustard and salt and pepper, to taste.
6. Spoon the mixture into the rolls, piling it up above the cut surface. Place the cut top back on the piled mixture.
7. Place the rolls on a baking tray and put them in the oven for about 5 minutes until the rolls are crisp.

Nutritional values:

Calories 150,
Fat 3g,
Cholesterol 0mg,
Sodium 180mg,
Carbohydrate 25g,
Fiber 5g,
Sugars 5g,
Protein 8g.

Source : Low Fat Good Cooking

Low Fat Vegetarian Recipes - Vegetable Cheese Sandwich

Vegetable Cheese Sandwich

Ingredients :

1/2 cup low fat yogurt
2 tbsps. low fat mayonnaise
1 tbsp. mango chutney
2 tsps. lime juice
1 tsp. honey
1/4 tsp. curry powder (you can put less if you don't like it too spicy)
2 tsps. olive oil
1 red pepper
1 green pepper
1 small red onion.
8 slices of low calorie whole grain bread
4 ozs. low cal Jarlsberg cheese
1 medium tomato

Directions:

Slice the peppers, red onion, cheese and tomato.
Mix the yogurt, mayo, chutney, lime juice, honey, and curry powder. Set aside (put it in the fridge for the time being).

In a nonstick fry pan, heat oil, and add the peppers and red onion, stirring constantly till they go very soft.
Preheat the grill (broiler), place the bread slices on a baking tray, and spread the chutney mix over each slice.
Top with peppers, onion, cheese and tomatoes, and grill them (broil them) till the cheese melts and goes bubbly.

Makes 4 servings.
Calories 262,

Fat 3 g.
Points 4.

Veggie Tomato Soup

Serves 4

Rachael Ray

Ingredients
1/4 cup extra virgin olive oil (EVOO), divided
1 medium onion, chopped
2 carrots, peeled and chopped
3 stalks celery (from the center of the bunch with some leaves), chopped
3 cloves garlic, chopped or grated
1 quart chicken or vegetable stock
1 can crushed tomatoes (28 ounces)
1 ciabatta loaf, cut into 1-inch cubes
1/4 cup garlic flakes or powder
1/4 cup grated Parmigiano Reggiano cheese
2 tablespoons dried oregano
1 bag Smartfood brand popcorn (optional)

Preparation
Pre-heat the oven to 400°F.

Pre-heat a heavy-bottomed pot over medium heat with two turns of the
pan of EVOO, about 2 tablespoons. Add in the onions, carrots, celery
and garlic, and cook for 3-4 minutes until the vegetables become soft.

Add in the stock and crushed tomatoes.

Bring up to a bubble, then reduce the heat until the soup is simmering
and cook for 10-15 minutes.

While the soup is simmering away, mix together the bread cubes, 2
tablespoons of EVOO, garlic flakes, cheese, and oregano in a large
mixing bowl and spread them out evenly onto a cookie sheet. Bake in
the oven for 10-15 minutes or until crispy and golden. You may have to
occasionally give them a turn or two so all the sides get browned.

To serve, ladle the soup into bowls and top with the croutons or a
handful of cheesy popcorn.

--
Sometimes the angels fly close enough to you that you can hear the
flutter of their wings.

Slow Cooker Mushroom and Roasted Garlic Crostini - 2 pts, 14g Carbohydrate; 1g Dietary Fiber

Serving Size : 28

Ingredients :

8 garlic cloves -- roasted
1 pound white button mushrooms -- cleaned and trimmed
2 large French shallots -- finely chopped
2 tablespoons extra virgin olive oil
1/4 cup dry white wine -- or dry white vermouth
2 tablespoons chopped fresh parsley -- leaves
2 tablespoons whipping cream -- (optional)
2 teaspoons balsamic vinegar -- toasted baguette slices
28 crostini
crumbled soft goat cheese

Preparation Method :

1. In slow cooker stoneware, combine garlic, mushrooms, shallots, olive oil and wine. Cover and cook on LOW for 8 hours or on HIGH for 4 hours, until mushrooms are soft. Drain off liquid.

2. Place mushroom mixture in a food processor with parsley and pulse until ingredients are very finely chopped but not pureed. Add whipping cream, if using, vinegar, salt and pepper to taste and pulse two or three times to combine.

3. Preheat oven to 375F. Spread mushroom mixture over crostini. Sprinkle goat cheese on top. Place on baking sheet and bake until cheese begins to brown and melt. Serve hot.

Makes 28 crostini

TIPS: an easy way to roast this quantity of garlic is to peel the cloves, remove the pith (the center part that often sprouts), then place the cloves on a piece of foil. Drizzle about 1/2 teaspoon olive oil over the
garlic, then fold up the foil to make a tight packet. Bake in a 400F oven for 20 mins.

Cover and refrigerate the mushroom cooking liquid. It is a great addition to soups, stews and gravies, along with or instead of broth.

"Everyone loves this tasty all-purpose hors d'oeuvre, which is both simple and elegant. It can be used as the first course to a dinner or as a party canape."

ChupaNote: makes a great breakfast over whole grain English muffins and poached eggs.


Per Serving (excluding unknown items):

88 Calories;
2g Fat (22.4% calories from fat);
3g Protein;
14g Carbohydrate;
1g Dietary Fiber;
1mg Cholesterol;
154mg Sodium.

Exchanges :

1 Grain(Starch);
0 Vegetable;
0 Fruit;
0 Non-Fat Milk;
1/2 Fat.

NOTES : Works best in a small (maximum 3 1/2 qt) slow cooker.

Nutr. Assoc. : 0 900231 1358 0 0 0 0 0 920054 63

Recipe By : 125 Best Vegetarian Slow Cooker Recipes by Judith Finlayson
Formated by : Chupa Babi
Exported from MasterCook *

Eggplant Pasta Salad - 8 pts

Serving Size : 6

Ingredients :

3 tablespoons olive oil
2 celery stalks -- sliced
1 eggplant -- cut into 1/2-inch pieces
1 pint grape tomatoes -- halved
1/4 cup tomato paste
1/4 cup white wine vinegar
Kosher salt and pepper
1 tablespoon sugar
2 tablespoons capers
1/4 cup pine nuts -- toasted (optional)
1 cup fresh flat-leaf parsley -- chopped
1 pound dried penne


Preparation Method :

1. Heat 2 tablespoons of the oil in a large saucepan over medium-high heat. Add the celery and cook, 3 minutes. Stir in the eggplant and tomatoes.

2. In a small bowl, combine the tomato paste, vinegar, 1/4 cup water, 2 1/2 teaspoons salt, 1/4 teaspoon pepper, and the sugar. Stir into the eggplant. Cover and reduce heat to medium-low. Cook, stirring occasionally, until the eggplant is tender, 15 to 20 minutes. Remove from heat and stir in the capers, pine nuts (if using), and parsley.

3. Meanwhile, cook the penne according to the package directions. Toss with the remaining oil, let cool, and cover. Combine the eggplant with the pasta before serving.

Yield: Makes 6 servings

CALORIES 417 (22% from fat);
FAT 10g (sat 1g);
CHOLESTEROL 0mg;
CARBOHYDRATE 70g;
SODIUM 143mg;
PROTEIN 13g;
FIBER 7g; SUGAR 9g

Per Serving (excluding unknown items):

428 Calories;
11g Fat (23.4% calories from fat);
13g Protein;
70g Carbohydrate;
6g Dietary Fiber;
0mg Cholesterol;
142mg Sodium.

Exchanges:

3 1/2 Grain(Starch);
0 Lean Meat;
2 Vegetable;
2 Fat;
0 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 902557 0 0 0 0 0 0 0 5858


Recipe By : Real Simple, July 2007
Formatted by : Chupa Babi
* Exported from MasterCook *

Grilled Eggplant Parmesan Sandwich

Ingrdients :

1 large eggplant (1 1/4-1 1/2 pounds), cut into 12 1/4-inch-thick rounds
Canola or olive oil cooking spray
1/4 teaspoon salt
3 tablespoons finely shredded Parmesan or Asiago cheese
1/2 cup shredded part-skim mozzarella cheese
4 small pieces focaccia or rustic Italian bread
2 teaspoons extra-virgin olive oil
5 ounces baby spinach
1 cup canned crushed tomatoes, preferably fire-roasted
3 tablespoons chopped fresh basil, divided

Method :

1. Preheat grill to medium-high.

2. Place eggplant rounds on a baking sheet and sprinkle with salt. Coat both sides lightly with cooking spray. Combine Parmesan (or Asiago) and mozzarella in a small bowl. Brush both sides of focaccia (or bread) with oil.

3. Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on High until wilted, 2 to 3 minutes. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, about 2 minutes.

4. Place all your ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides, 2 to 3 minutes per side. Grill the bread until toasted, about 1 minute per side. Return the eggplant and bread to the baking sheet. Reduce grill heat to medium.

5. Place 1 eggplant round on top of each slice of bread. Layer 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each slice of eggplant. Repeat with the remaining eggplant, sauce, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the sandwiches are hot and the cheese is melted, 5 to 7 minutes.

Makes 4 servings.

Per serving:

291 calories;
8 g fat (2 g sat, 3 g mono);
12 mg cholesterol;
48 g carbohydrate;
12 g protein;
9 g fiber;
756 mg sodium;
526 mg potassium.

Nutrition bonus:

Vitamin A (38% daily value),
Vitamin C (23% dv),
Calcium (22% dv),
Potassium (15% dv).

Source : Low Fat Good Cooking

Low Fat Low Carb Halibut With Cilantro And Lime

Serving Size : 4

Ingredients :

1 pound halibut -- tuna or swordfish steaks
2 tablespoons fresh lime juice
1/4 cup low-sodium soy sauce
1 teaspoon cornstarch
1/2 teaspoon fresh ginger -- minced
1/2 teaspoon vegetable oil
1/2 cup red or yellow onion -- slivered
2 cloves garlic -- minced
1/4 cup cilantro -- coarsely chopped

Method :

1. Cut halibut into 1-inch pieces; sprinkle with lime juice.

2. Blend soy sauce into cornstarch in cup until smooth; stir in ginger.

3. Heat oil in wok or large nonstick skillet over medium heat. Add onion and garlic; stir-fry 2 minutes.

4. Add halibut; stir-fry 2 minutes or until halibut is opaque. Stir soy sauce mixture; add to wok. Stir-fry 30 seconds or until sauce boils and thickens.

5. Sprinkle with cilantro.

6. Garnish with lime wedges, if desired.


Per Serving (excluding unknown items):

151 Calories;
3g Fat (20.0% calories from fat);
25g Protein;
4g Carbohydrate;
trace Dietary Fiber;
36mg Cholesterol;
665mg Sodium.

Exchanges:

0 Grain(Starch);
3 1/2 Lean Meat;
1/2 Vegetable;
0 Fruit;
0 Fat.

Source : Low Fat Good Cooking

Glazed Garlic Tofu - 2 pts, 21g Carbohydrate; 1g Dietary Fiber

Serving Size : 4

Ingredients :

14 garlic cloves -- peeled
1/4 teaspoon red pepper flakes
3 tablespoons soy sauce
1/2 cup vinegar
3 tablespoons honey
1/2 pound fresh tofu

Preparation Method :

1. Blend garlic, pepper flakes, soy sauce, vinegar and honey in a food processor or blender.

2. Transfer to a saucepan and cook, stirring occasionally, about 8 minutes until reduced by about one-third.

3. Meanwhile, cut tofu into thick strips or large cubes.

4. Add to garlic-and-vinegar mixture and poach about 4 minutes until tofu is heated through.

Makes 4 servings

This combination makes a well-flavored tofu to serve with almost any rice dishes. I sometimes very the flavor by adding Chinese five-spice powder or toasted sesame seeds and fresh cilantro or coriander. Serve with plain boiled rice or fried noodles.

Per Serving (excluding unknown items):

118 Calories; 3g Fat (18.9% calories from fat); 6g Protein; 21g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 778mg Sodium. Exchanges: 1/2 Lean Meat; 1 Vegetable; 0 Fat; 1 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 5290

Recipe By : Quick After-Work Vegetarian Cookbook by Judy Ridgway
* Exported from MasterCook *

Low Fat Cooking Recipes - Portobello Pizza

Total time: 30 minutes
Serves: 4

Ingredients:

4 large portobello mushrooms, 4 to 5 inches in diameter
2 cups fresh spinach
1 cup chopped onions
Salt and pepper, to taste (optional)
1 cup spaghetti sauce
4 tablespoons shredded part-skim milk mozzarella cheese

Instructions:

1. Preheat oven to 400 degrees. Wipe mushrooms with a damp paper towel to remove any dirt. Lightly brush them with vegetable oil and place rounded side down on a baking sheet.

2. In a nonstick skillet over medium heat, saute the spinach and onions until onions are slightly translucent. Add salt and pepper to taste.

3. Evenly divide the spaghetti sauce over each mushroom, then the spinach-onion mixture. Top each pizza with a tablespoon of cheese.

4. Bake for 8 to 10 minutes, until the cheese melts, and pizza is heated through.

Nutrition: Per serving:
143 calories (percent of calories from fat, 24),
9 grams protein,
19 grams carbohydrates,
5 grams fiber,
4 grams fat,
6 milligrams cholesterol,
377 milligrams sodium.

Low Fat Vegetarian Recipes - Vegetarian Swiss Steak

Vegetarian Swiss Steak

(Serves 8)

Ingredients :

1 large onion
1/2 cup white wine or water
3 cups sliced mushrooms
1 large green bell pepper, diced
1 red bell pepper, diced (optional)
2 tablespoons minced garlic (about 8 large cloves)
2 tablespoons chopped fresh basil, or 2 teaspoons dried
1/4 cup light miso dissolved in 1/2 cup water
1 28-ounce can chopped tomatoes
1/4 teaspoon black pepper
16 ounces seitan, cut into thick slices

Preparation Method :

1. Cut the onion in half, then into thin slices. Heat the wine or water in a large skillet or pot and braise the onion until it is soft, about 5 minutes.
2. Add the sliced mushrooms, bell peppers, garlic, and basil. Continue cooking over medium heat for 8 to 10 minutes, then stir in the dissolved miso, tomatoes, and pepper. Simmer 5 minutes.
3. Preheat the oven to 350°F.
4. Spread 1/2 cup of sauce evenly in the bottom of a large casserole dish.
5. Arrange the seitan slices in the dish, then cover with the rest of the sauce. Cover the dish and bake for 20 to 25 minutes.

Recipe from : Eat Right, Live Longer by Neal D. Barnard, M.D.;
Recipe by : Jennifer Raymond.

Seitan is made from wheat and has a taste and texture hearty enough to satisfy any meat eater.
Serve this dish over pasta or rice with a crisp green salad.

Low Fat Vegetarian Recipes - Low Fat Spinach Sauce

Low Fat Spinach Sauce

Ingredients:

1 lb fresh spinach, washed
1 garlic clove, crushed
pinch ground ginger
5 1/2 fl oz low fat natural yoghurt, one small
container
salt

Method :

1. Put the spinach in a saucepan and heat until it wilts.
2. Drain and liquidize with the rest of the ingredients.
3. Taste and adjust the seasoning, if necessary, before serving with poached eggs or pasta.

Per portion:
Energy - 53 Kcals, Total Fat - Low, Saturated Fat - Low

ChupaNote: As I recall, this made 4 small servings. Double the garlic, and prepared minced roasted garlic works fine. Add 1 teaspoon red pepper flakes to the spinach in the saucepan. Fresh ginger gives it a sharper finish.

Source: Low Fat Veggie Food
Formatted by: Chupa Babi in MC

Vegetarian Dirty Rice Recipe - Vegetarian Red Beans and Seven-Grain Dirty Rice

Makes 8 cups
Serves 6 to 8.

Ingredients:

2 c. brown rice
1 1/2 c. chopped red onion
3 garlic cloves, minced
1 c. finely diced carrots
1/2 c. chopped celery
1 jalapeno pepper, seeded and minced
1 tbsp. ground cumin
1 tbsp. ground coriander
2 tsps. chili powder
3 3/4 c. vegetable stock
1 bay leaf
1 1/2 c. cooked red beans
1 1/2 c. chopped tomatoes
1/2 c. fresh or frozen corn kernels
1/2 tsp. sea salt
3 tbsps. chopped fresh parsley
3 tbsps. chopped fresh cilantro

Direction :

1. Place medium-sized pot over medium heat. Add the rice, onion, garlic, carrots, celery, jalapeno, cumin, coriander, and chili powder, and heat for 3 to 5 minutes, stirring almost constantly, until lightly browned.

2. In another pot, bring the stock and bay leaf to a boil and add to the rice mixture. Cover the pan, lower the heat, and simmer for 15 minutes.

3. Add the beans, tomatoes, corn, and salt. Stir, cover, and simmer for 15 more minutes, or until the liquid is absorbed. Remove from the heat and add the parsley and cilantro.

Author: Eat More, Weigh Less by Dr. Dean Ornish
Source: Tracy Pikhart Ritter for Good Morning American, 1995
Formatted by : Chupa Babi in MC

Low Fat Vegetarian Recipes - Spice Hunter Asian Coleslaw

Spice Hunter Asian Coleslaw

Serves: 6 - 8 side dishes

Ingredients :

1 pound cabbage, thinly sliced
1/2 pound Napa cabbage, thinly sliced
3 green onions, chopped
1 carrot, grated
1 cup cucumber, peeled & thinly sliced
1 cup red bell pepper, chopped
2 tablespoons asian spice blend or Old Bay Seasoning
to taste
1/4-1/2 cup oil
1/2 cup seasoned rice vinegar

Method :

1. Combine cabbages, onions, carrot, cucumber, and bell pepper in a large bowl.
2. Make coleslaw dressing by whisking together spice mix, oil and vinegar in a separate bowl.
3. Pour dressing over vegetable mixture, toss, chill and serve.

ChupaNote: the original recipe called for a spice mix that I didn't have and I substitute Old Bay and an additional 1 teaspoon of red pepper flakes. Any off the shelf asian spice blend would work also. If you don't have rice vinegar, try lime juice or a mix of lemon lime juice.

Source: Adapted from The Spice Hunter recipe
Formatted by : Chupa Babi in MC

Low Fat Vegetarian Recipes - Veggie Soft Taco

Makes 1 taco

Fast food that you make yourself is so much fresher and tastier. This appetizing taco is packed with fiber and flavor, not laden with fat and sodium. Plus, it provides 4 veggie servings!

Ingredients:

1/2 cup canned pinto beans, drained and rinsed
1/2 cup shredded green leaf lettuce
1/2 cup chopped green or red bell pepper
1/2 cup chopped broccoli
1/2 small tomato, chopped
2 tablespoons shredded part-skim mozzarella cheese
2 tablespoons salsa
5 pitted ripe olives, chopped
1 corn tortilla (6" diameter)

To Make:
In a medium bowl, mix the beans, lettuce, bell pepper, broccoli, tomato, cheese, salsa, and olives. Warm the tortilla in a microwave oven according to the package directions. Transfer it to a plate and spoon the bean and vegetable mixture onto one half. Fold the other half over and serve.

Per taco: 273 calories, 41 g carbohydrates, 12 g protein, 8 g total fat, 8 mg cholesterol, 11 g dietary fiber, 809 mg sodium