Beans that Bite (in 5 minutes time)

Need a quick side disk for dinner? Beans are a great source of fiber!

1 TBSP olive oil
small onion, finely chopped
2 cloves garlic
1 (14-15oz) can beans (red, kidney, black, pinto, etc)
1 chipotle in adobo sauce, chopped
1 can tomato sauce (8 oz)

Heat oil over medium high heat and add onion and garlic. Cook onion about 2-3 minutes until translucent.

Add chipotle with a little of the sauce from the can, and tomato sauce. Stir to combine and add beans. Cook another 2 minutes to heat beans through.

What is chipotle in adobo?

Smoked jalapeno chili peppers that are canned in a red sauce that usually contains tomato puree, paprika, salt, onions, oil, vinegar, garlic, bay leaves and oregano. Used for making sauces, dressings, and other recipes. Save the rest in the freezer and use a little in chili, soup, etc. I LOVE a little in my tomato soup.

Pizza Pasta

The best of both worlds, it's spaghetti with pizza toppings and a great way to mix the usual. And done in 20 minutes, this is a great meal to prep the veggies for ahead of time and throw it all together for a quick dinner.

8 oz whole wheat spaghetti
1 TBSP olive oil
1 lb lean ground turkey, chicken, or beef
1/2 cup fine diced pepperoni (from slices or stick)
3 cloves garlic, smashed

3 cups any combination:
thin sliced onion
thin sliced bell peppers
thin sliced fresh jalapeno rings
sliced raw mushrooms
sliced black olives
other favorite veggie pizza topping

1 jar  marinara (quart size/28oz)
crushed red pepper flakes
1/4 cup grated romano, parmesan, or asiago cheese
1 cup shredded mozzarella

Cook pasta according to package directions.

In a large skillet, heat pan over high heat and add olive oil. Cook meat until browned and add garlic and veggies of choice. Cook until veggies are softened and add marinara and red pepper to taste. Simmer on low about 10 minutes and serve over or tossed with the pasta. Top each plate with a sprinkle of grated cheese, shredded mozzarella, and crushed red pepper flakes.

Mexican Spiced Brownies

Brownies
1 cup vegetable oil
2 cups raw (turbinado) sugar
2 teaspoons vanilla extract
4 eggs
1 cup flour
2/3 cup unsweetened cocoa powder
2 TBSP cinnamon
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 tsp ground cloves

Preheat oven to 350 degrees and grease a 13x9 inch baking pan.

In mixer bowl, beat together the oil, sugar, and vanilla. Beat in eggs. Combine flour, cocoa, baking powder, salt, cinnamon and cloves  in a separate bowl and gradually add into mixing bowl until well blended. Pour into baking pan.

Bake for 25 to 30 minutes, or until a toothpick inserted in the center comes out clean.

Icing
3/4 cup sugar
6 TBSP butter
4-6 TBSP milk
2 cups powdered sugar
pinch cayenne pepper

In a small saucepan, heat sugar over medium heat stirring constantly. Sugar will melt into a golden brown liquid. Once melted, remove from heat and add butter and 1 TBSP milk and stir well (it will be lumpy) Return mixture to medium heat and stir until it becomes smooth. Let cool 5 minutes.

In a mixer bowl, beat cooled sugar mixture and 3 TBSP milk. Add powdered sugar and a pinch of cayenne and beat until it forms a smooth frosting. If mixture is too dry, add more milk 1 TBSP at a time. If it is too runny, add sugar 1/8 cup at a time. Spread frosting over the pan of brownies and let sit at least 30 minutes before cutting into squares.

Crockpot Shredded Pork with Black Beans

Step 1

2 lb pork tenderloin

MDP's seasoning or other all purpose meat seasoning

1 can black beans

1 cup diced tomatoes

4 cups chicken, pork, or vegetable stock

1 cup chopped onion

1 jalapeno (seeded or unseeded to taste)

2 cloves garlic, chopped or smashed

1 handful chopped cilantro

1 tsp cumin

1 TBSP Cilantro Pesto (if you don't want to make a batch, throw inanother handful of cilantro, another garlic clove, 1/4 cup chopped scallions, and a squeeze of lime)

Rinse pork and pat dry. Sprinkle with MDP seasoning and set aside overnight if possible, if not no problem.

Step 2

Mix everything but the meat in the crockpot base, adding water if there is not enough liquid to cover up over the beans, tomatoes and onions.  Add tenderloin and pust it down so that its covered by the liquids. Cook on low for about 10 hours until meat falls apart with a fork and shred as you would pulled pork.

Step 3

Serve over steamed brown rice, in wheat tortillas, or on top of salad. I like an extra shot of siracha and some sour cream.

Low-Carb Flax and Soy Pancakes

I love pancakes, but with choosing to cut out most of the carbs in my diet I haven't had any in weeks. I picked up some soy flour and combined a few recipes to come up with something so I could enjoy pancake birthday breakfast with my son and family, but not stray from my new way of eating. I felt totally satisfied and will be making more of these to freeze in single servings for quick breakfasts.

2 eggs
1/4 cup soy flour
1/4 cup milled flax seed
1 tsp baking powder
2 TBSP sour cream
2 TBSP heavy cream
pinch of salt
1 packet sweetener or 1/2 tsp granulated sugar substitute

Spray a hot griddle or frying pan over medium heat with cooking spray. Pour out 1/4 cup of batter at a time and cook until bubbles form and edges become solid. Carefully flip- these are a lot more sensitive than traditional cakes.

Serve with butter, sugar-free syrup, sugar-free jam, or other toppings of choice.

This are higher in fat than I would normally like, but I am avoiding milk. You could also use low-fat buttermilk for the heavy cream and sour cream and it would drop the fat tremendously.

Rough stats for 1/2 batch- 3-3" cakes:
316 calories
23g fat
13g carbs
8g fiber
5g net carbs
16g protein
352 mg sodium