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DWHATABOUTB's Photo DWHATABOUTB Posts: 258
6/13/14 9:58 P

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I've been getting my protein via protein shakes. However, add a mini flour tortilla to that with just about anything, 2 oz, in the middle (salmon pack) and I find it to be a satisfying, under 300 calorie meal.

I find black beans can be boring, but are one of my favorite foods. So, I search the web for (tasty black bean dishes) and usually I'm not disappointed. However, Spark has awesome recipes you might try looking there first.

I usually saute onions in olive oil then cook dry black beans from scratch and then put that over rice, I like brown. Double the protein. Portions are small because of the high calories in in the beans and brown rice together.

There are also some pretty awesome meatless vegetarian black bean chili's. Cayenne, chili powder, garlic, salt, comes in handy.



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WALDEN9 SparkPoints: (5,197)
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4/6/13 3:26 P

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I am looking to save a lot of money on groceries. however, I could use all the bean recipes that anyone has out there. I need plenty of protein and fiber in my diet. hope someone can help.

slowly but surely I will get to where I am going.


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MARI-SERV's Photo MARI-SERV SparkPoints: (6,749)
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9/9/12 1:53 P

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I think I will try your soup when the weather gets cooler.....I love beans and hubby loves soup!!



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BILLYS-GIRL's Photo BILLYS-GIRL Posts: 198
9/8/12 6:24 A

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Tomato bean soup is a big hit in our house. It is healthy and filling and uses up my left over beans. I make baked beans once a month in the fall and winter and I use the left overs to make this soup, but you could use canned beans as well turns out just as good.
1 cup water
1 can bean or 2 cups homemade
1 can tomato
chili spices to taste
top with a little low fat cheese it you like


Directions

add everything but cheese to the pot let simmer 5-10 min serve with cheese on top

"Be yourself. Who else is better qualified?


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CHEFPERRYP's Photo CHEFPERRYP Posts: 1,121
1/26/12 10:02 A

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Here's one of our more popular meals...

Dijon Tarragon Chicken Breasts with Balsamic Brussels Sprouts

Dijon Tarragon Chicken Breasts

Romans were probably the first to experiment with the preparation of mustard as a condiment. They mixed unfermented grape juice, known as "must", with ground mustard seeds to make "burning must", mustum ardens hence "must ard". A recipe for mustard appears in a Roman cookbook from the late 4th or early 5th century, and was intended as a glaze for spit-roasted boar. (Uhh...yum!)

Our more modern Moutarde de Dijon, is a bit simpler (and milder) made from only mustard flour, water, salt and vinegar.

4 servings Active Time: 5 min Total Time: 25 min
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o 2 (14oz) cans chicken broth 2 Tbs butter
o 4 bnls, sknls chicken breasts 2 Tbs flour
o 1 Tbs Dijon mustard 2 Tbs fresh tarragon
o Salt and freshly ground black pepper
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1. Bring 2 cans chicken broth to a boil. Add chicken to the broth, cover and reduce heat to simmer. Poach chicken 12 minutes. Remove chicken to a plate and pour broth into a large measuring cup or batter bowl. Return the pan to heat and add butter.

2. When butter melts, add flour and cook, whisking with butter, 2 minutes. Slowly pour cooking liquid back into the pan, until appropriately thickened, combining with a whisk. Stir in Dijon mustard and tarragon and season sauce with salt and pepper.

3. Return chicken to the pan and coat with sauce. Simmer 2 or 3 minutes to heat
chicken back through and to combine flavors, then place until hot broiler for 2 minutes to brown (optional).

Balsamic Brussels Sprouts
4 servings Active Time: 10 min Total Time: 40 min
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o 1 lb Brussels sprouts 2 Tbs olive oil
o 1/3 cup balsamic vinegar 1/4 cup sugar
o 1/3 cup dried cranberries
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1. Preheat the oven to 375 degrees F.

2. Trim/clean the Brussels sprouts (watch video), then cut them in half. Arrange on 2 baking sheets and toss with the olive oil. Roast until brown, 25 to 30 minutes.

3. Combine the balsamic vinegar and sugar in a saucepan. Bring to a boil, then reduce the heat to medium-low and reduce until very thick.

4. Drizzle the balsamic reduction over the roasted sprouts, then sprinkle on the dried cranberries.


Executive Chef at SimplySmartDinnerPlans

Menu Planners Spark Team: http://www.sparkpeople.com/myspark/groups_
individual.asp?gid=39781


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LEANIEPI's Photo LEANIEPI Posts: 275
1/25/12 9:35 P

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yum!

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LABEILLE's Photo LABEILLE Posts: 1,035
1/24/12 4:08 P

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Quick Pasta Primavera
Long thin pasta (spaghetti, spaghettini, fettucini)
3 different veggies: I like baby carrots, broccoli or cauliflower, zucchini or asparagus; mushrooms, red peppers work too
Cheese: feta is great; grated parmesan or other hard cheese works too

I start to prep the veggies when I put the water on to boil. Once it's bubbling I add the pasta, then drop in the veggies as the're ready (sliced in thin strips or florets), hardest first. When the pasta is done, the veggies are cooked. Drain, toss with the cheese and some olive oil, optional add pine nuts or green onion. Yum!

If really hungry (or feeding men) I can grill a split chicken breast or pork chop on the George Foreman grill in the time it takes to do this. A 15-minute meal from start to finish.

LEANIEPI's Photo LEANIEPI Posts: 275
1/24/12 2:43 P

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Post here with some of your favorite quick and easy meals. Instead of reaching for the take out menu, let's lend support to each other on those hard nights when you just don't feel like cooking!

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