Recipes

Whole-wheat Pasta Salad with Walnuts and Feta Cheese
Copyright 2006, Ellie Krieger, All rights reserved

8 ounces whole-wheat fusilli or other spiral shaped pasta
1/2 cup walnut pieces or halves
1/2 cup crumbled feta cheese
1/2 cup diced red onion
1 1/2 cups chopped baby spinach leaves
2 tablespoons walnut oil
2 tablespoons red wine vinegar
1 clove garlic, minced (about 1/2 teaspoon)
1/2 teaspoon Dijon mustard
Salt and pepper

Cook the pasta according to the directions on the package. Drain the pasta, rinse it under cold water, and put it in the refrigerator to chill.
In a dry saute pan, toast the walnuts over a medium-high flame until they are fragrant, about 2 minutes. Set the walnuts aside to cool then chop them coarsely.
In a large bowl, toss together the chilled pasta, walnuts, feta cheese, onion, and spinach. In a small bowl whisk the oil, vinegar, garlic and mustard. Pour the dressing over the pasta salad and toss to combine. Season with salt and pepper, to taste.

Nutrition Information
Calories 434
Total fat 22 grams
Saturated fat 4.7 grams
Protein 13 grams
Carbohydrates 49 grams
Fiber 7 grams

Quinoa and Black Bean Salad

1 t. canola oil
1 chopped onion
3 cloves of chopped garlic
3/4 c. quinoa
1 1/2 c. vegetable broth
1 t. cumin
1/4 t. cayenne
1 c. frozen corn (you could also use fresh or canned)
2 (15oz) cans of drained and rinsed black beans

Heat oil and add onion and garlic. Cook on medium heat until browned.
Add in quinoa, vegetable broth, and seasonings. Bring to a boil. Cover, and reduce to a simmer for 20 minutes.
Stir in corn and black beans. Cook 5 minutes more.

Chicken Enchiladas

16 oz canned black beans
10 oz frozen corn kernels, thawed
4 oz canned pimento, chopped
1/3 cup fat-free sour cream
1 1/2 tsp chili powder
1 tsp dried oregano
1 cup shredded reduced-fat Monterey Jack cheese
1/4 cup cilantro, chopped
4 medium corn tortilla(s)
1 medium tomato(es), chopped
1 1/3 medium chicken breast, cooked, skinless, cubed
4 medium scallion(s), sliced
1 1/2 tsp ground cumin

In a colander, rinse and drain beans, corn and pimientos. In a medium bowl, mix sour cream, chili, cumin and oregano. Reserve 2 tablespoons cheese for topping and add remaining to sour cream mixture. Fold in chicken, half of scallions, the cilantro, beans, corn and pimientos. Refrigerate, covered, up to 1 day. Spray a 7x11-inch (20x30 cm) baking dish with nonstick cooking spray. Soften tortilla according to package directions. Spoon chicken mixture down center of each. Roll tightly and place in baking dish.Preheat oven to 400°F (200°C). Bake enchiladas, covered, until heated through, about 30 minutes. Sprinkle with reserved cheese. Bake until cheese melts, about 5 minutes longer. Serve, sprinkled with tomato and remaining scallions.

Points: 8