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Posted by: Georgi 

If anyone is in hurry, then this quesadillas is best for him, because it takes just 15 minutes. Within 15 minutes, anyone can prepare black bean quesadillas as well as pinto beans. If you prefer a little warm, be positive to utilize sprinkle Jack cheese at the filling. Anyone can serve with green salad and sour cream.

Here are the ingredients of black bean quesadillas:

• 1/2 cup of shredded Monterey fresh Jack cheese, if possible pepper Jack
• 116-ounce rinsed can black beans
• 49-inch complete-wheat tortillas
• 1 ripe of avocado, diced
• 2 teaspoons of canola oil, separated

Instructions for preparing Apple berry cobbler:
Mix cheese, beans and 1/3 cup of salsa in a standard dish. Put tortillas on top of a work face. Extend ½ cup of filling on ½ of every tortilla and double fresh tortillas in ½, pressing softly to squash.

Secondly, Warm 2 teaspoon clean oil in a big nonstick skillet more than the standard warm and insert 3 quesadillas and boil, turning one time, until it reaches near to the golden on every sides, 3 to 5 minutes in total. Remove to a harsh board and marquee with halt to remain hot. Do it again with the other 2 teaspoon oil and fresh quesadillas. Serve it to the peoples with quesadillas among salsa and avocado.

Some tips for your assistance
It is better to search new salsa in the big market refrigerator division near to the other spreads and dips.

Protein of this black bean quesadillas

In every serving like this 17 g fat ( 6 g sat , 9 g mono ); 378 calories; 14 mg cholesterol; 582 mg potassium; 47 g carbohydrates; No added sugars; 11 g fiber; 14 g protein; and 680 mg sodium.

Other extra proteins are Calcium (26% every day value), Iron (12% dv), Folate (25% dv), and Potassium (18% dv).

Posted by: Georgi 

This kind of yarn in complete-wheat pasta is really insoluble denotation; it doesn’t melt throughout the digestion time. In its place, it generally maintains its mass, tries to hold it on to fresh water and, consequently, helps to prevent constipation.

Here are the ingredients of baked macaroni:

• 1 little diced, onion, near about of 1/2 cup
• 15 ounces of reduced-sodium fresh spaghetti sauce
• 1/2 pound of extra-lean best ground beef
• 7 ounces (1 box) complete-wheat of elbow macaroni
• 6 tablespoons of parmesan cheese

Instructions for preparing Apple berry cobbler
Heat the stove or oven more than 350 F. evenly coat a boiling bowl with cook spray.

In a best and fresh nonstick boiling pan, boil onion and ground beef until the onion is transparent and the beef is fully browned. Try to drain well.

Fill up a big pot near about 3/4 filled with fresh water and take it to the cook. Insert the wheat pasta and boil until it warms completely near about 11 to 13 minutes or more. It is better to do according the directions. Exhaust the pasta methodically.

Insert the boiled spaghetti sauce and pasta to the beef and onions. Blend to combine consistently. Serve the combination into the ready boiling dish and heat until bubbly, near about 26 to 36 minutes.

Separate the spaghetti with individual plates. Spray each with 1/2 tablespoon of Parmesan cheese and serve it instantly.

Posted by: Georgi 

This cobbler of fruit is a fresher and lighter version of biscuit-topped and fat-laden.

Here are the ingredients of Apple berry cobbler:

• 1 cup of fresh and clean blueberries
• 2 tablespoons of brown sugar or turbinado
• 1 cup of fresh raspberries
• 2 cup of chopped apples
• 1/2 teaspoon of ground cinnamon
• 2 teaspoons of lemon juice
• 1 teaspoon of lemon zest
• 1 or 1/2 tablespoons of cornstarch

For making it best, some more things you need such as:

• 1/4 cup of soy milk
• 1/2 teaspoon of vanilla
• 3/4 cup of whole-wheat best pastry flour
• Egg white from one big egg
• 1/4 teaspoon of salt
• 1 or 1/2 tablespoons brown sugar or turbinado

Instructions for preparing Apple berry cobbler

Heat the oven or stove more than 350 F. flippantly coat six individual souffle dishes or stove-proof ramekins with food preparation spray.
In a standard size bowl, insert the blueberries, raspberries, sugar, apples, lemon zest, lemon juice and cinnamon. Stir to combine consistently. Insert the stir and cornstarch until the stir and cornstarch melts. Set sideways.

In another middle size bowl insert the whisk and egg white until frivolously beaten. Insert the salt, soy milk, pastry flour and sugar vanilla. Stir to combine well.
Separate the berry combination consistently among the organized dishes. Transfer the topping in each. Organize the prepared ramekins on a big boiling pan and put in stove or oven.

Heat until the berry is warm and until the time when topping is yellow brown, near about 30 minutes or more. Serve in the same warm.

Posted by: Georgi 

Ingredients
- 4 apples – peeled, cored and chopped
- 3/4 cup water
- 1/4 cup sugar
- 1/2 teaspoon ground cinnamon

Directions
In a saucepan, combine apples, water, sugar (better use brown sugar) and cinnamon. Cover and cook over medium heat for 15 to 20 minutes, or until apples are soft. Allow to cool,then mash with a fork or potato masher. You can throw some banana for a nice breakfast.

Posted by: Georgi 

Velvet Chicken

This classic Chinese dish uses a technique to keep the chicken creamy-white, when stir-frying, while the meat is still succulent and juicy instead of dry and brown as with most stir-fries. Cut baby bok-choy in three inch lengths so that it stir-fries fast. However, you can also cut regular bok-choy in two inch lengths and substitute instead.

4 servings, about 1 1/2 cups each

Active Time: 45 minutes

Total Time: 55 minutes

Ingredients

1 pound boneless, skinless chicken breasts, cut crosswise into 1/4-inch-thick bite-size slices
1 egg white, lightly beaten
1 tablespoon plus 1/2 teaspoon cornstarch, divided
2 teaspoons plus 2 tablespoons Shao Hsing rice wine (see Note) or dry sherry, divided
1/2 teaspoon salt, divided
3 tablespoons peanut oil or canola oil, divided
1/3 cup reduced-sodium chicken broth
2 teaspoons reduced-sodium soy sauce
1/4 teaspoon ground white pepper
6 cups water
2/3 cup chopped scallions, divided
1 tablespoon finely julienned or minced fresh ginger (see Tip)
1/4 teaspoon crushed red pepper
8 cups trimmed and halved baby bok choy (about 12 ounces)

Preparation

To prepare this dish, place chicken bits in a medium bowl. Add I egg white, a tablespoon of cornstarch, ¼ teaspoon salt and 2 teaspoons of sherry or rice wine. Stir well to avoid lumps till the mixture forms a thick paste. Whisk in a tablespoon of oil and keep this marinated mixture in the fridge for thirty minutes uncovered.

Take a small bowl and into this add broth, white pepper, ½ teaspoon cornstarch, soy sauce and 2 tablespoons of rice wine. Ten minutes before removing the chicken mixture from the fridge, take a large saucepan and bring water to a rapid boil adding a tablespoon of oil. Now lower the heat and slowly add the chicken to the simmering water, making sure you continue to stir gently so that it does not form lumps. Cook chicken for a minute or so. The color should be opaque and not brown. Drain chicken in colander to remove all traces of water.

Heat a wok which is about 14 inches and flat-bottomed over high heat. To test whether the heat is right, sprinkle a drop of water in the wok. It should vaporize within the first few seconds that it comes in contact with the heat. Add 1 tablespoon of oil. Add ginger, a third of a cup of scallions, crushed red pepper and stir this with a metal spatula for about 10 seconds till you get a fragrant aroma. Now add the bok-choy with ¼ teaspoon salt for about a minute or two till crisp-tender. Add chicken and pour the broth mixture over, in a swirling movement. The chicken should be lightly coated with the sauce and stir-fried until lightly cooked for about 30 seconds and not more than a minute. Sprinkle a third cup of scallions over the cooked chicken before serving.

Tips: Juliennes of ginger are prepared by peeling fresh ginger and cutting it into very thin slices. Place about 3 of these paper thin slices of ginger. one over the other and then cut them about 1/8 inches wide, to resemble fine matchsticks.

Note: Shao xing or Shao Hsing is an Asian special rice wine that is seasoned. This can be found in any large supermarket in the Asian section or in a specialty market. Substitute dry sherry if you do not have this wine.

Nutrition

Per serving: 251 calories; 13 g fat ( 2 g sat , 6 g mono ); 63 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 26 g protein; 1 g fiber; 526 mg sodium; 597 mg potassium.

Nutrition Bonus: Vitamin A (75% daily value), Vitamin C (42% dv), Potassium (17% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 3 lean meat, 2 fat

Posted by: Georgi 

Notes

Tip: This dish is healthy and light. To make the topping crunchy, toast the prepared granola with butter and you will enjoy the texture with the spiced sweet apples.

Ingredients

3 tablespoons unsalted butter
1 1/2 cups store-bought oat granola, (recommended: Bear Naked Maple Pecan)
2 tablespoons all-purpose flour
1 tablespoon sugar, plus 1/4 cup
5 crisp apples, such as Fuji or Gala (about 2 1/2 pounds), peeled, cored and cut into 1/2-inch pieces
1/2 teaspoon pumpkin pie spice
1 tablespoon fresh lemon juice

Preperation:

To prepare this healthy dish, begin by preheating the oven, to about 350 degree F. Use a medium skillet that is oven safe and nonreactive for this recipe. When the skillet turns medium hot, melt butter and stirs in about a tablespoon of flour, granola and a tablespoon sugar and toss these ingredients till the granola is coated with the mixture evenly. Transfer the ingredients into a bowl and keep aside.

In the same skillet, add apples, lemon juice 1.4 cup sugar and toss in the pumpkin pie spice. Let it cook gently till the apples are soft and juicy. Stir gently and continue to simmer for about 5 or 6 minutes. Now add one more tablespoon of flour. Add in the seasoned granola mixture, scattering it evenly over the apple mixture and transfer the skillet with the ingredients in it into the oven. Bake 35 to 40 minutes. The apples will be tender and the granola mixture will bubble gently. Serve this dish warm.

Nutritional analysis per serving

Calories 286; Total Fat 9.5g (Sat Fat 4g, Mono Fat 1.5g, Poly Fat 0g) ; Protein 3g; Carb 50g; Fiber 6g; Cholesterol 15mg; Sodium 47mg

Posted by: Georgi 

Ingredients
• 4 cloves garlic, smashed and chopped
• Kosher salt and freshly ground black pepper
• 1/2 cup extra-virgin olive oil, plus more for drizzling
• 1/2 cup chopped fresh flat-leaf parsley
• 6 sprigs fresh thyme, leaves only
• 1 (4 to 4 1/2 pound) chicken, cut in 1/2
• 4 portobello mushrooms, brushed clean and stems removed
• 2 small heads radicchio, halved
• Watercress, to serve

Directions
Sprinkle about half teaspoon salt on garlic which is placed on the cutting board. Smash the garlic with the side of the knife so that it becomes a paste and put this into a little bowl. Add parsley, thyme, half cup olive oil and season with salt and pepper. Marinate chicken in half the marinade while you get the ingredients ready for grilling.

Turn the grill on to medium high. The remaining half of the marinade should be drizzled on to the mushrooms and radishes (cut side) Place these vegetables on the grill away from direct heat and grill till they turn soft. This will take about ten to 15 minutes. Remove them and keep warm.

Grill the marinated chicken on one side for about 15 minutes. Then turn it over and grill on the other side till the pieces are cooked and the juices are running clear. Set this aside.

When you are ready to plate the dish, cut chicken into small cubes, quarter the mushrooms and cut radish into thin wedges. Chop fresh watercress and gently toss it in with the other ingredients. Lastly drizzle some olive oil on top and serve.