Black Bean Spinach Enchiladas

{For the sauce}
3 cups organic low sodium vegetable broth
1/4 cup tomato paste
1/4 cup all purpose flour
2 Tbsp. olive oil
2 tsp. cumin
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. chili powder
{For the enchiladas}
15 oz. can black beans, rinsed and drained
1 1/2 cups corn (I used frozen, thawed)
6 oz. fresh baby spinach
6 green onions, thinly sliced
1/3 cup cilantro, chopped
2 tsp. cumin
3 cups shredded 3 cheese blend (or pepper jack, etc.)
8 whole wheat or flour tortillas

Make the sauce: in a saucepan, heat olive oil over medium heat. Add tomato paste, flour, 2 tsp. cumin, garlic powder, onion powder, and chili powder. Cook 1 minute, whisking. Whisk in broth, bring to a boil. Reduce to simmer, and cook until slightly thickened about 8 minutes. Salt/pepper to taste, and set aside.

Saute the spinach in olive oil over medium heat for 1-2 minutes until slightly wilted.
In a large bowl, combine beans, 2 cups cheese, spinach, corn, green onions, 2 tsp. cumin, and cilantro.
Preheat oven to 375. Lightly spray a 9×13 inch baking dish, and pour a small amount of the sauce to coat the bottom.
Generously fill tortillas with mixture, roll up tightly with ends tucked in, and place seam side down in dish.
Pour remaining sauce over the enchiladas, coating evenly. Sprinkle 1 cup cheese on top.
Bake about 20 minutes, and garnish with cilantro and/or green onions (optional).
Black Bean

Roasted Mushroom and Green Bean Farro Salad

o 2 cups water
o 1 cup farro
o 8 ounces mushrooms, quartered
o 1 pound green beans, trimmed and cut into bite sized pieces
o 1 tablespoon oil
o 1/2 teaspoon thyme, chopped
o salt and pepper to taste
o 1/4 cup feta, crumbled
o 1/4 cup walnuts, coarsely chopped and toasted
o 1/4 cup balsamic vinaigrette
o 1/2 teaspoon thyme (chopped)
1. Bring the water and farro to a boil, reduce the heat and simmer, covered, until the farro is al dente. about 20 minutes.
2. Toss the mushrooms and green beans in the oil, thyme, salt and pepper and place them on a baking sheet in a single layer.
3. Roast the mushrooms and green beans in a preheated 400F oven until they start to caramelize, about 20 minutes, flipping them half way through.
4. Mix everything and enjoy.
Roasted Mushroom and Green Bean Salad 500 3674

Spicy Honey Chicken


3 tablespoons of honey
1 large tomato diced
½ small green pepper-chopped
½ red onion –chopped
12 Kalamata Olives- chopped
1 tablespoon sherry wine vinegar
2 tablespoons of olive oil
4 boneless chicken halves
1 pound of prepared polenta slick1/2 thick
Use salt and pepper to taste


1.In a medium-size bowl, stir honey, tomato, green pepper, onion, olives, vinegar, olive oil and salt. Set aside until serving.
Chicken: In a bowl, mix jalapeno, honey and salt. Rub mixture over chicken; cover and refrigerate for 1 hour.
Heat gas grill to medium-high or prepare charcoal grill with medium-hot coals. Or you can cook chicken in the oven. Grill chicken 11 to 12 minutes, turning halfway through cooking time or until done.
Grill polenta about 4 minutes per side or until golden brown and heated through.
Top chicken breast halves with tomato sauce; serve each with 3 slices of polenta.

Compliments of

Shrimp and Pasta Stir-Fry


  1. Slice shrimp in half lengthwise.
  2. Prepare the penne pasta as per package directions.
  3. Mix together the mayonnaise, broth, lemon rind and lemon juice.
  4. Heat the seasame oil in a non-stick skillet or wok.
  5. Stir-fry the ginger and garlic in the hot oil over medium high heat for 1 to 2 minutes.
  6. Add shrimp and asparagus; stir-fry 3 minutes or until shrimp turns pink.
  7. Do not overcook as the shrimp will become tough.
  8. Add mayonnaise mixture and cooked pasta; cook, stirring frequently until heated through.
  9. Sprinkle with lemon pepper and serve.
  10. The cooking time includes the time to prepare the pasta

Compliments of

Cod With Mediterranean Salsa

Cod With Mediterranean Salsa




  1. Mix all salsa ingredients together and adjust salt and pepper to taste.
  2. Pat fish dry and season with salt and lemon pepper.
  3. Spray a non-stick skillet with cooking spray and heat over medium high heat.
  4. Add olive oil to pan and heat until hot.
  5. Cook fillets 4 minutes on each side or until done. Do not overcook.
  6. Serve with salsa spooned over top.

Compliments from

Orange Roughy

As we know fish is good for us, doctors suggest we get at least 3 serving per week.

Easy dish

Season orange roughy fillets with butter, garlic powder and lemon.

Put on grill for 15 minutes or less.

Cuts up Squash and Zucchini and put on the grill for 15 minutes or less

Additions of your choice, I added sweet potato and aspargus.


Quick and delicious!!


Beef and Veggie Skewers

This dish can be made with type of meat you like or you can just do veggies alone.






 Examples of meat: beef tips, pork, chicken, shrimp, or lamb. Your veggies can be any kind you chop and get on a skewer.





 Marinate you meat of choice in your favorite sauce (salad dressings, olive oil, lemon juice or even a dry rub.






Chop up your veggies and meat in large chunks. (Examples are peppers, squash, zucchini, onions, tomatoes.

 Alternate meat and veggies on skewers and put on the grill.





 Grilled until meat is done.

Grilled Chicken with Rice and Veggies

Looking for something easy to fix? Get your favorite chicken pieces some lemon and lemon pepper and put it on the grill. It is just that simple. Grilling instead of frying your meat is always a healthy choice. Try rice Pilaf or brown rice instead of white rice. If you buy chicken with skin on it, grill so you can keep the flavor and you can take the skin off once your meat is done. Add your favorite veggies and you are off to your healthy meal!

Wood Grilled Tilapia with Wild Rice and Asparagus

Tilapia is low in sauturated fat, calories, carbohydrates ,sodium and a good source of protein. Eating right can be expensive, this quick and easy meal is good for you and easy on the pocket book.

1 to 1 1/2 lbs of fresh Tilapia
1 pound of Asparagus
Wild rice or brown rice (whichever you prefer)
1 small root of fresh Ginger
1/4 teaspoon of Soy Sauce or less to suit your taste
Cedar Plank for grilling
Light Season salt if desired
Sheet of foil

Since Tilapia and Asparagus does not take long to cook, you should put your rice on first.

Rinse Tilapia in cold water and set aside

Make a foil wrap large enough to hold at least two to three fillets of fish, punch small holes in bottom of the foil so that when you place it on your cedar plank the flavor can pass thru.

Place the Tilapia in the foil and add your 1/4 teaspoon of Soy Sauce across the top of all fillets. Sprinkle with light season salt if desired.

Now cut three to four dime sized slices of ginger and place on top of your fillets. **You don’t need a lot as ginger adds a lot of flavor.

Now place your Cedar Plank on grill over coals until it begins to smoke.

While waiting for the plank to smoke rinse your Asparagus and have ready to place on plank alongside with your Tilapia.

Place your Tilapia on the plank and your Asparagus. Grill until fish becomes flakey. No need to turn fish.

Note: Fish will cook quickly, so watch it. If this is your first time don’t cover it but once you get a feel for it try placing a foil sheet on top to hold in even more flavor!

Veggie Lovers

Very Veggie Salad

4 cups raw spinach
4 cups romaine lettuce
3 cups chopped peppers
2 cups grape or cherry tomatoes
1 cup chopped broccoli
1 cup chopped cauliflower
1 cup yellow squash

1 cup sliced zucchini
2 cups sliced cucumber
1 cups chopped baby carrots

Toss in a bowl an serve with your favorite dressing(low-calorie)