White Bean, Asparagus & Tomato Salad

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Ingredients 

1/2 pound fresh asparagus, trimmed

1 cup cherry tomatoes, cut in halves
1 (14-ounce) can cannellini beans, rinsed and drained
1/4 cup chopped onion
1 tablespoon drained capers, mashed

1 garlic clove, minced
2 tablespoons extra-virgin olive oil
1 tablespoons white wine vinegar
1/2 tablespoon honey (OR brown sugar)
1 tablespoon spicy brown mustard
10 leaves fresh sage, finely chopped (OR 1/4 teaspoon dried)
1/4 teaspoon pepper
1/8 teaspoon salt

2 tablespoons shredded Pecorino Romano cheese
1 (5-ounce) bag mixed salad greens

***Use mini-food processor for making the dressing

Preparation
1. Snap off tough ends of asparagus; arrange asparagus in a steamer basket over boiling water. Cover and steam 2 minutes or until asparagus is crisp-tender. Plunge asparagus into ice water to stop the cooking process; drain. Cut asparagus into 1/2-inch pieces, and chill. Put into a large bowl.

2. Cut cherry tomatoes in half. Drain and rinse canned beans. Chop onion. Drain and smash capers with side of the knife. Put everything together in large bowl with asparagus.

3. Whisk together garlic, chopped fresh sage, olive oil, vinegar, honey, mustard, salt & pepper in a small bowl or pulse several times in a mini-food processor. Pour over asparagus, tomatoes, beans, onion, and capers, tossing to coat.
Adjust seasoning if necessary.

4.Cover and chill 1 hour. Serve the salad over salad greens; sprinkle with Romano cheese.   
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Nutritional info per 1 cup: makes 4 servings
    * Calories: 193
    * Fat: 9.5g    Carbs: 20g (fiber: 5g)    Protein: 7.5g

Sweet Potato & Bean Chili

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Ingredients:
1 tablespoon extra-virgin olive oil
1 jalapeno pepper, fresh, seeded and diced
1 medium sweet potato, diced
1/2 large onion, diced
2 cloves garlic, minced
2 teaspoons chili powder
1 teaspoons ground cumin
1/2 teaspoon curry powder (OR ground chipotle chile)
1/4 teaspoon salt
1 cup water
1 15-ounce can beans (red, black, kidney or any other), drained and rinsed
1 14-ounce can diced tomatoes (no salt added)
2 teaspoons lime juice
1/4 cup chopped fresh parsley (OR cilantro)

Preparation
1. Heat oil in a large pan (or Dutch oven) over medium-high heat. Add chopped jalapeno pepper, cook for 1 minute. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 5 minutes. Add garlic, chili powder, cumin, curry (OR chipotle) and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Reduce heat to maintain a gentle simmer and cook until the sweet potato is almost tender,  for about 5-7 minutes.
2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, 5-7 minutes. Remove from heat and stir in parsley (or cilantro).

I'd recommend it served over baked spaghetti squash, cooked pasta, rice, couscous, quinoa or any other grains, in a corn taco shell, inside of cooked half of an acorn squash or with a piece of corn bread.                        
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Nutritional info per 1 cup: makes 4 servings
    * Calories: 202
    * Fat: 4g Carbs: 33g (fiber: 9g) Protein: 10g

Quinoa Chili

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Ingredients:
Quinoa, dry, 1/2 cup
Water, tap, 1 cup
Salt, a dash
Kidney Beans Dark Red, 1 cup (with juice)
Jalapeno pepper, seeded and chopped (OR a pinch of Cayenne pepper)
Curry powder, 1/2 tsp
Cinnamon, ground, 1/8 tsp
Cumin, ground, 1/8 tsp
Chili powder, 1/4 tsp
Tomato, medium, diced
Green Onions, fresh, 2-4 tbsp, chopped

Cooking Instructions:
Put quinoa, water and a dash of salt in a pot and cook for 15 minutes.
In another pot put beans and spices together, add 1/4 cup of water and simmer it for 10 minutes till beans are thick. Add cooked quinoa. Mix together.
Cut tomato and green onions in small pieces. Put it on top of chili and serve warm.

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Nutritional info: 2 servings (1 cup)
    * Calories: 286
    * Fat: 3g Carbs: 51g (fiber: 10g) Protein: 16g

Lentil Soup with Smoked Turkey

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Ingredients
      Smoked turkey leg and breast, cooked, skin and bones removed, 6-8oz
      Olive Oil, 1 tbsp
      Garlic, 2 cloves, chopped
      Carrots, raw, 1/2 medium (2oz), chopped
      Celery, raw, 1 large stalk, chopped
      Onions, raw, 1/2 large, chopped
      Bay Leaf, 2 whole
      Pepper, black, ground, 1/2 tsp
      Diced Tomatoes, 1 can, 15oz, with the juice
      Chicken Broth 99% Fat Free, 2 cups (1 15oz-can)
      Lentils, dry, 1 cup
      Water, 4-6 cups
      Potatoes, raw, 1/2 cup (5oz) cut in pieces
      ** Goat cheese or Parmesan for garnish (optional)

Preparation
1. Cut smoked turkey meat into bite-sizes. Chop garlic, onion, celery and carrot.
2. Heat olive oil in a pot, reduce the heat to medium-high and cook chopped vegetables till tender, 5-7 minutes.
3. Open canned tomatoes and broth.
4. Add ground black pepper, tomatoes, turkey, chicken broth and water into the pot. Mix very easy.
5. Add dry lentils. Stir them in.
6. Cook the soup at very low heat partly covered for 40 minutes till the lentils are done.
7. Cut the potatoes. Add them to the soup and cook it for 10-15 more minutes till the potatoes are done.
8. Serve right away, garnished with goat cheese or Parmesan.

Nutritional info: 8 servings (1 1/2 cup)
    * Calories: 117
    * Fat: 3.5g Carbs: 14.5g (fiber: 4g) Protein: 8.5g

Chicken Soup with Tomatoes and Beans

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Ingredients
      Chicken, cooked, skin and bones removed, 6-8oz
      Olive Oil, 2 tbsp
      Garlic, 1 clove, chopped
      Carrots, raw, 1/2 medium (2oz), chopped
      Celery, raw, 1 large stalk, chopped
      Onions, raw, 1/4 large, chopped
      Bay Leaf, 2 whole
      Parsley, dried, 1/2 tsp
      Pepper, black, ground, 1/2 tsp
      Thyme, dried, 1/2 tsp
      Basil, dried, 1/2 tsp
      Diced Tomatoes, 1 can, 15oz, drained
      White Beans, 1 can, 15oz, drained and rinsed
      Chicken Broth, low sodium, 99% Fat Free, 2 cups (1 15oz-can)
      Water, 1 cup

      ** Chopped fresh parsley or Green onions for garnish (optional)

Preparation
1. Cut cooked chicken meat into bite-sizes. Chop garlic, onion, parsley and carrot.
2. Open canned vegetables and broth. Drain the tomatoes. Drain and rinse the beans.
3. Heat olive oil in a pot, reduce the heat to medium-high and cook chopped vegetables till tender, 5-7 minutes.
4. Add dried herbs and ground pepper to the vegetables, mix well. Add tomatoes, chicken, beans, chicken broth and water into the pot. Mix very easy.
5. Cook the soup at very low heat partly covered for 10-15 minutes.
6. Serve right away, garnished with chopped parsley or green onions.

Nutritional info: 8 servings (1 cup)
    * Calories: 127
    * Fat: 4.5g Carbs: 11.5g (fiber: 3.6g) Protein: 9.3g