Beans and Grains Recipes

1 t Margarine — * see note
1 md Onion — finely chopped
1 lg Garlic clove — minced
1 lg Celery stalk — diced
4 1/2 c Chicken stock — defatted
3/4 c Skinless boneless chicken br
1 cn Green chiles — ** see note
1 1/2 c Cauliflower flowerets — chopp
1 c Kidney beans, canned — draine
2 tb Cornstarch
1 c Cheddar cheese, lowfat — grat
1/4 c Cold water

Recipe by: Skinny Soups In a medium sized saucepan melt margarine over medium heat. Add onion, gar Add remaining broth, cooked chicken, chilies, cauliflower, and kidney beans Meanwhile, in a small bowl or cup, combine cornstarch and water. Add mixtu In 2 or 3 batches, add cheese to soup, stirring well after each batch. Sti Keeps in refrigerator 1-2 days.

1 pound skinless boneless chicken breasts — cooked
1 cup green bell peppers — sliced
1 cup red onion — sliced
1 teaspoon chili powder
1 teaspoon olive oil
8 flour tortillas
2 cups black beans, cooked
1 1/2 cups shredded lowfat cheddar cheese — or Jack
salsa — optional nonfat sour cream — optional cilantro — optional
Heat oven to 375F. Cut chicken into 1/2-inch slices. In a nonstick skillet over medium heat, saute peppers, onions and chili powder in hot oil until vegetables are slightly softened, about 3 minutes. Remove from heat. Place 4 tortillas on a large baking sheet. Evenly spread beans over tortillas. Top with pepper mixture, chicken and cheese. Top each with remaining tortillas and press down lightly. Bake until heated through and cheese is melted, about 15 minutes. Cut each quesadilla into quarters and serve with salsa, sour cream and cilantro. Per 1/2 quesadilla 341 calories, 9.1 g fat (24%) 56 mg cholesterol, 450 mg sodium, 4.2 g dietary fiber
Variation ^ Substitute chili beans for black ones, and use 1/2 cup each of green and red bell peppers instead of all green.
(c) 1996 Rodale Press Prevention’s (Quarterly) Guide to Low-Fat, High Flavor Cooking. [mc-recipe: patH 23 Sep 96]