Roasted Corn and Black Bean Tacos

Ingredients:Roasted Corn & Black Bean Tacos
2 cups frozen corn
2 cups black beans, cooked
1 larger tomato, chopped
1/2 red onion, chopped
2 tablespoons garlic, minced
1 lime, juiced
1 teaspoon paprika
1/2 teaspoon cumin

Directions:
In a pan add frozen corn and cook for 5-10 minutes. Add onion and garlic, continue to cook for 5 minutes. Add black beans and tomato. Mix together until warm. Serve in warm corn tortillas taco shells on a bed of cabbage and topped with pico de Gallo

Heat the over to 400 degrees. Fold corn tortillas in half and place them between the oven rack and heat for 10 minutes. This will give you a crispy taco shell. Fill shells with lettuce or cabbage, drip chipotle nayonaise and top with fresh pico de Gallo.

Serving Size: 12 tacos

Nutritional Facts: (1 corn tortilla with filling)
Calories: 123.5
Total Fat: 1.9 g
Cholesterol: 0 mg
Sodium: 99.6 mg
Potassium: 9.8 mg
Total Carbs: :25.5 g
Protein: 4 g

Notes: The other option for the corn is to roast 3 ears of corn on the BBQ, cut the corn off the corn and add it to the pan.

Source: None

Black Bean Mushroom Burger

Ingredients:
15.5 ounces black beans
1 cup mushrooms, sliced
1/2 cup rolled oats
2 cloves garlic, minced
1/2 onion, diced
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon paprika

Directions:
In a pan saute the garlic and onion until soft and translucent. Add mushrooms and stir for about 5 minutes until hot and they have turned a brown color. In a food processor add the black beans, rolled oats, spices and onion/garlic/mushroom mixture. Pulse a few times for good consistency. Divide mixture and flatten into patties.

Broil in the oven for 8 minutes per side. Serve on a whole wheat bun with lettuce, tomato with homemade ketchup and baked home fries.

Serving Size: 4 – 1/3 cup servings

Nutritional Facts: (mixture only, 1 burger)
Calories: 81.5
Total Fat: 1.1 g
Cholesterol: 0 mg
Sodium: 101.9 mg
Potassium: 104.8 mg
Total Carbs: 14.9 g
Protein: 4.0 g

Notes: On the heals of Jeff Novick’s Fast Food: Vol 2 – Burgers and Fries, I decided to try my hand at making a simple burger. I was able to find a great bargain on mushrooms and had black beans ready to eat. This added a bit of a hearty flavor to a basic bean burger, which had a nice dark color.

Source: None

BBQ Black Bean Wrap

Ingredients:
1 can or 15.5 oz black beans
3/4 cup Bar-B-Q sauce (I use Stubb’s Original Bar-B-Q Sauce)
1 tablespoon minced onion
1 tomato, diced
3 leaves of lettuce, sliced
3 whole wheat tortillas

Directions:
Drain and rinse the black beans. Add bar-b-q sauce and minced onion, mix together. Spoon bean mixture into center of tortilla. Layer with sliced lettuce and diced tomato. Fold wrap and serve.

Serving Size: Makes 3 wraps

Nutritional Facts:

Notes:

Source: Posted on the McDougall Discusson Boards by cowpie

Black Bean & Millet Salad

Ingredients:
1 cup millet, uncooked
3 cups water
2 cups black beans, drained and rinsed
2 large tomatoes, chopped
1 medium onion, chopped
1 medium cucumber, sliced

Dressing
1/3 cup water
3 tablespoon lemon juice
1 tablespoon Bragg’s Liquid Aminos
2 teaspoon garlic, minced
1 teaspoon salt (optional)
1/4 teaspoon black pepper
1 teaspoon cumin
1/2 teaspoon allspice

Directions:
In a pot add the water and millet, cook for 30 minutes and let cool. In a bowl combine millet, beans, tomato & onion. Chop cucumber and add to bowl.

Combine dressing ingredients, mix, pour over salad. Cover & refrigerate until chilled. Serve on lettuce leaves or stuff in pita.

Serving Size: 5 1/2-cup servings

Notes: I had to substitute the all spice since there was none in my pantry. I used a 1/4 teaspoon of cinnamon and 1/4 teaspoon of nutmeg (didn’t have any cloves either). It’s a filling salad, the onion seems a bit overbearing, I might make some adjustments to the dressing the next time I make this salad. 4/12/12

Source: My friend Jenniffer, who is masterful in the kitchen!

Black Bean Brownies

INGREDIENTS:
1 can black beans
1 cup unsweetened apple sauce
1/3 cup agave nectar
1 teaspoon vanilla
1/3 cup cocoa (unsweetened)
1/4 teaspoon cinnamon
1 cup oats
2 tablespoons flour (I used whole wheat flour)

DIRECTIONS:
Combine the first 6 ingredients in a food processor until smooth. Pour mixture into a bowl and add the oats and flour. NOTE: I ground up my oatmeal into a flour instead of leaving them as rolled oats. Pour contents into and 8×8 Pyrex pan. Bake at 350 degrees for 25-30 minutes or when the top is firm to the touch.

SOURCE: Dr. McDougall Discussion Board courtesy of shell1226