2 15oz cans of black beans (rinsed & drained)

1 garlic clove

1 cup salsa

7 oz bag whole grain chips or baked tortilla chips

1/2 cup shredded low fat mixed cheese (I like weight watchers mexi blend)

Salt and Pepper to taste

Preheat oven to 450F. Puree beans, garlic and 1/2 cup salsa in food processer. Spread chips onto a baking pan, top with cheese and bake for 5 mins. Top chips & cheese with bean spread and serve with the rest the salsa on the side.

Potato & Egg Italiano Sandwich – Clean Eating Magazine Fall 2008

(awesome breakfast sandwich… does require some prep.)

Makes 2 sandwiches

INGREDIENTS:

• 1 whole egg
• 2 egg whites
• 1/4 cup potato, peeled and diced
• 1 1/2 tsp olive oil, divided
• 1 tbsp water
• 1/4 cup sweet red pepper, diced
• 1/4 cup onion, diced
• 1 clove garlic, finely minced
• 1 1/2 tsp fresh basil, finely chopped
• 1 1/2 tsp low-fat Parmesan cheese
• Dash of ground black pepper
• 2 small whole-wheat Italian rolls, each cut in half
• 8 leaves raw spinach (about 1/2 cup)
• 4 slices tomato

INSTRUCTIONS:

1. Beat together whole egg and egg whites in a small bowl; set aside.
2. Sauté potato in medium pan with water and 1/2 tsp oil over medium heat. After 5 minutes, add red pepper, onion and garlic; cook until soft, then pour in eggs.
3. Meanwhile, in a separate bowl, mix basil, cheese, black pepper and remaining tsp of oil.
4. Stir eggs gently, then flip and cook until done.
5. Spread 1/2 basil-cheese mixture on top half of each roll. Then put 1/2 of egg mixture, 4 spinach leaves and 2 slices of tomato on other half of each roll; cover with roll top.

NUTRIENTS PER SANDWICH:

• Calories: 230
• Total Fat: 8 g
• Sat. Fat: 1.5 g
• Carbs: 29 g
• Fiber: 5 g
• Sugars: 6 g
• Protein: 12 g
• Sodium: 310 mg
• Cholesterol: 95 mg

By Diane Welland, MS, RD

Baked Penne – Clean Eating Magazine Fall 2008
(with asparagus & turkey meat sauce) Serves 6… I think

Ingredients:
> 12oz whole wheat penne pasta
> 3/4 lb thin asparagus, trimmed and cut into 2-inch pieces
> olive oil cooking spray
> 3/4 lb lean ground turkey (like Jennie-O turkey store)
> 3 cups no-salt-added tomato sauce (3 of the 8oz cans)
> 1/2 tsp dried basil
> 1/4 tsp garlic powder
> 1/4 sea salt or coarse kosher salt
> Freshly ground black pepper to taste
> 4 oz part-skim mozzarella cheese, grated (1 cup), divided
> 1/4 cup parmigiano-reggiano cheese, grated

Instructions:
1. Preheat oven to 350 F. Bring large pot of water to a boil and cook penne according to package directions. When pasta is 1 minute from being done, add asparagus and boil  for 1 minute; drain and return to pot.
2. Meanwhile, coat a large skillet with cooking spray and heat to medium-high; add turkey and cook, stirring often until lightly browned, about 7 minutes. Add tomato sauce, basil, garlic powder, salt and pepper, and simmer until heated through, 3-4 minutes.
3. Add turkey meat sauce to penne and asparagus and stir to combine.
4. Lightly coat a 2 or 4-qt baking dish with cooking spray; add 1/2 penne mixture and sprinkle with 2/3 of the mozzarella. Add remaining penne then sprinkle remaining mozzarella and top with parmigiano-reggiano. Bake for 18-20 minutes or until cheese is melted. Let rest for 5-10 minutes before serving. Try garnishing with some fresh oregano or basil, if desired.

Nutrients per 1 1/2-cup serving:
Calories: 400
total fat:6g
Sat fat: 3g
Carbs: 56g
Fiber: 8g
Sugar: 8g
Protein:28g
Sodium:270mg
Cholesterol: 40mg