Tag Archive | avocado

Crock Pot Rice & Bean Burritos

I am happy to announce that my clinical rotations are officially over. With only a few projects and site rotations to go in the next four weeks, I feel like I finally have my life back! Graduation and taking the RD exam is just around the corner. I am slowly going to get back into my old Monday/Thursday posting schedule, and I’m so excited to start experimenting in the kitchen again. Let me tell you, it was a long couple of months of staple recipes and leftovers, and I. Am. Bored.

This one was so so easy and tasty. Rice and beans provide what we call a “complimentary protein source.” What this means is that together the two provide all of the amino acids required to make a complete vegetarian protein source, equivalent to a meat source. It’s also a crock pot recipe which is great for nights that you just need a break. Enjoy and thank you for still reading!

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Crock Pot Rice & Bean Burritos
Serves: 6 (2 tortillas each)

1 cup brown rice
1 14.5oz can no-salt added black beans
1 14.5oz can no-salt added pinto beans
1 14.5oz can no-salt added diced tomatoes
1 tbsp. extra virgin olive oil
1 tbsp. dried Italian seasoning
1/2 tbsp. onion powder
1 tbsp. chili powder
Water (see instructions)
1/2 red onion, diced
1 avocado, diced
6 oz plain non-fat Greek yogurt
6 oz salsa
12 6-inch flour tortillas

Instructions:

1) Rinse and drain pinto and black beans
2) Drain diced tomatoes with the remaining tomato juice draining into a 2 cup measuring cup. Fill measuring cup with water to reach the 2 cup line.
3) Place 1 tbsp. olive oil in bottom of crock pot, pour in rice and mix into oil. Next add beans, tomatoes, tomato juice/water mixture, and all seasonings. Heat on LOW 5-6 hours.
4) When crock pot is finished, divide bean mixture evenly between 10-12 tortillas. Add even amounts of diced red onion, avocado, Greek yogurt and salsa to each burrito. Roll up and enjoy!

Nutrition Facts (per serving): 470 calories, 11g fat (8g unsaturated), 75g carbohydrate (13g dietary fiber), 19g protein

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BBQ Southwest Chicken Burritos

These are GREAT for a weeknight.  There is hardly any prep involved at all, and they are done within 10 minutes.  I dislike that summer is the only time of year people think of having BBQ, so I like to throw it into my menu in the winter too.  Barbeque sauce is traditionally very sodium heavy, but by using small amounts to get the flavor, and choosing low-sodium versions, you can still get the taste you love.  These burritos have beans for added fiber, Greek yogurt for added protein, and fresh mixed greens for added veggies.  I think the warming and cooling tastes make for a great match.  Let me know what you think!

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BBQ Southwest Chicken Burritos- adapted from eatingwell

Serves: 6

1 lb BBQ rotisserie chicken breast, diced (Wegmans sells a 2lb whole bbq chicken that I removed the breast meat from.  If you only have a plain rotisserie chicken available that will work fine,  or if you prefer cooked chicken breast done in the oven or slow cooker, that will work too!)

1/2 cup low-sodium bbq sauce

1/2 large red onion, diced

1/2 cup frozen corn, thawed

1 (14.5 oz) can reduced-sodium black beans

6 8-inch flour (or whole wheat) tortillas [I used flour because I had leftover from another recipe but whole wheat is best!]

Cooking spray

2 oz. mixed greens

1/2 avocado, pitted and diced

6 Tbsp. 0% fat plain Greek yogurt

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Instructions:

  1. Heat large non-stick pan with cooking spray over medium heat.  Add red onion and saute 2-3 minutes until softened.  Add chicken, black beans, corn & bbq sauce.  Cook 5-6 minutes until warmed through.
  2. Assemble burritos by dividing the mixed greens, avocado and Greek yogurt evenly between the 6 tortillas.  Once chicken mixture is warmed, divide evenly between the 6 tortillas (about 1/2-3/4 cup each).
  3. Roll up like a burrito and serve with a mixed greens salad of your choice.

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Nutrition Facts (per serving): 379 calories, 9g fat, 46g carbohydrate (7g fiber- more if whole wheat tortillas), 30g protein

Kidney Bean, Arugula & Avocado Tacos

Taco’s are a big favorite in my house, although, not so much for me.  After these babies- I will look forward to the occasional taco night, too!  Another perk, this is super easy for a weeknight meal.  Enjoy!

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Kidney Bean, Arugula & Avocado Tacos

Serves: 3

6 hard shell whole wheat taco shells

1 can kidney beans, drained and rinsed (use dry beans if you have them)

2 tsp. extra virgin olive oil

1/4 large white onion, diced

1/4 tsp. chili powder

1/4 tsp. cayenne pepper

Toppings:

1/2 avocado, pitted and diced

4 oz 50% light pepper jack cheese (I used Cabot)

2 medium plum tomatoes, diced

1/2 cup medium salsa

1/2 cup plain Greek yogurt

2 large handfuls fresh arugula, washed and chopped

Instructions:

  1. Heat olive oil in a medium non-stick skillet.  Saute onion for 5 minutes or until almost translucent.  Add beans, chili powder and cayenne.  Heat until beans are warmed through, about 5 minutes more.
  2. Remove from heat and divide between 6 tortilla shells.  Divide toppings evenly among 6 tortillas in this recommended order: pepper jack cheese, salsa, tomatoes, Greek yogurt, avocado, arugula.

Nutrition Facts (per 2 taco serving): 440 calories, 48g carbohydrate (22g fiber!!), 27g protein!!, 19g fat (10g unsaturated)

Quinoa Black Bean Burrito Bowls

This recipe is a great vegetarian meal with a lot of protein from the black beans, Greek yogurt and quinoa, and healthy fats from the avocado.  I also went heavy on the tomato topping to add extra nutrition.  It was a happy moment for me when Dan asked for more “sour cream,” meaning I had successfully fooled him into eating Greek yogurt!  This really is a vegetarian meal that even a meat lover will be full after eating, remember protein is not just meat!!

Quinoa Black Bean Burrito Bowls slightly adapted from Prevention RD

Serves: 3-4

2 cups low sodium chicken broth (sub for water if vegetarian)
1 cup uncooked quinoa
1 Tbsp olive oil
1/2 white onion, chopped
2 cloves garlic, minced
1 can low sodium black beans, drained and rinsed
1/2 cup cilantro, chopped (if you like cilantro- add it in!)
2 tsp chili powder
pinch of cayenne
2 tbsp. fresh lime juice (I used the refrigerated bottle of lime juice)
2-3 plum tomatoes, diced
1/4 cup nonfat plain Greek yogurt
1/2 cup 2% cheddar cheese, shredded
1/2 avocado, pitted and diced
1/4 cup pineapple salsa

10-15 blue corn tortilla chips (for dipping)

Instructions:

  1. Heat chicken broth (or water) in a pot and bring to a boil.
  2. Add quinoa, stir, and return to a boil. Lower heat, cover, and simmer about 15-20 minutes.
  3. Meanwhile, heat olive oil in a medium skillet over medium high heat. Add onions and cook until softened. Add garlic and cook 1 minute. Add black beans, half of cilantro, chili powder, cayenne, and 2 tablespoons lime juice. Reduce heat to low and keep warm until quinoa is finished.
  4. When the quinoa is fully cooked, remove from heat and fluff with a fork.
  5. To assemble bowls, divide quinoa between three bowls. Top with black beans, tomatoes, yogurt, cheese, avocado, and salsa. Serve warm.

Avocado Tuna Melts

I went to make this recipe this week and was surprised to see that I didn’t put it up on the blog yet.  It’s really become a staple for me.  These tuna melts have such great flavor and are also so easy. GREAT weekday recipe, it only takes about 15 minutes start to finish… enjoy!

Avocado Tuna Melts– inspired from Cooking Light

Serves: 3-4

2 1/2 tbsp. olive oil

2 tbsp. thinly sliced shallots

1 tbsp. Dijon mustard

1/4 tsp. black pepper

1/8 tsp. salt

2 (5 oz) cans of white tuna in water (not oil!)

1 1/2 tbsp. lemon juice

1 avocado

2 large tomatoes, diced (or 1 cup of cherry tomatoes, quartered)

2 oz. reduced fat cheddar cheese, shredded

1 (10 oz) French bread baguette, halved lengthwise

 

Instructions:

  1. Preheat broiler to high.
  2. Cut bread into 2 oz. portions (see picture above) and scoop bread.  “Scooping” just means pulling out some of the thick part of the bread to lower the calorie content.  Like a “scooped bagel.”
  3. Place bread on aluminum foil lined cookie sheet and broil for 2-3 minutes until lightly toasted.
  4. Combine first six ingredients in a medium bowl, stirring well to coat.
  5. Chop avocado and toss with lemon juice in a small bowl (this really won’t do much because avocado’s start to brown as soon as they are opened but it will at least help preserve it for a little longer)
  6. Add avocado and diced tomatoes to tuna mixture.  Toss well to combine.
  7. Portion the mixture appropriately into each bread “boat.”  Sprinkle the top of each with a little bit of cheddar cheese.
  8. Broil for 3 minutes or until cheese is bubbly.

 

Maddi’s Shrimp-Avocado Bowls

There are two great things about this recipe, one is that it comes from one of my old college roommates whom I love and miss every day.  I kind of think of her as my very own Paula Deen.. she’s the southern belle always wanting to add more butter.  Although, I don’t want to paint a bad picture, she is a healthy little vegetarian and she weighs about 90 pounds, but I have heard her say more than once that “you NEED to use butter.”  Here’s one of my favorite pictures from college, “teaching” the butter-loving southern belle to snowboard…

The second best thing about this recipe is that I didn’t prepare it (ha!).  This comes from chef Dan, who jumped in to cook it without being asked.. I’m hopeful some blog recognition will encourage him to do this more in the future ;)

One note on this recipe- it is very high in sodium.  I buy low sodium of everything, but you know how those Asian ingredients can be sometimes.. high in sodium no matter what.  If you have a heart problem such as high blood pressure, it would not be responsible of me as a future RD to tell you to consume this on a regular basis!  So, it’s a nice treat, think of it that way :)

Maddi’s Shrimp- Avocado Bowls

Serves: 6

1 lb medium shrimp, peeled & de-veined (I only used 1/2 lb due to the high cost of shrimp, which also worked just fine)

Sprinkling of ground ginger (adjust to your preferences)

2 Tbsp. rice wine (Buy at an Asian store if you can- much cheaper then a supermarket)

2 avocados, peeled, pitted, and diced

Juice of 1 lemon

4 cups cooked brown rice/quinoa (I used 2 of the 90 second microwaveable packages of a brown rice/quinoa mixture.  If you don’t have that available, I would do 2c brown rice and 2c quinoa, mixed)

1 c chopped fresh flat-leaf parsley (I used about 2 tbsp. dried parsley instead)

Dressing:

1/3c low sodium soy sauce

3-4 tbsp. rice vinegar (also from Asian store if you can)

1 1/2 tbsp. rice wine

1 1/2 tbsp. toasted sesame oil (Asian store)

1 1/2 tbsp. sugar

1/2 tsp. salt

Instructions:

  1. Combine all the dressing ingredients in a small bowl.
  2. Place shrimp in another bowl, add ginger and 2 tbsp. rice wine, toss lightly.
  3. Bring 2 quarts of water to boil in a large pot.  Add shrimp mixture, cook for 2.5-3 minutes until shrimp is pink.  Drain in colander and let shrimp cool.
  4. In a large bowl, lightly toss avocado with half the lemon juice.  Add cooked shrimp and rice/quinoa.  Add remaining lemon juice and toss.  Add dressing & parsley, and toss.  Taste for seasoning, add more salt if necessary.  Serve at room temperature or chilled.