Black Bean & Sweet Potato Casserole with Chicken & Quinoa

I knew my girlfriend Kim would be coming over for dinner tonight and I wanted to make either a soup or a casserole that involved black beans and the sweet potatoes I found that were really close to spoiling. After a brief discussion with her this morning, we decided that casserole was the way to go. I decided that I wanted there to be a grain running throughout this recipe and knew some quinoa cooked in beef broth would go nicely with the other components. If you can't find or don't like quinoa, use brown rice, barley or couscous.  To keep it light, I used cottage cheese that had been pureed with dried spices in lieu of shredded cheese. For the topping, I used the pre-shredded smoked cheeses from Trader Joe’s for convenience, but any kind of cheese you like would work. To make this recipe vegetarian, simply leave out the chicken or substitute caramelized onions and mushrooms and cook your quinoa in vegetable stock. Serve with a dollop of Greek yogurt, hot sauce and fresh cilantro if you have it on hand.

What You Need:

½ - ¾ lb cubed or shredded cooked chicken - *see cook’s note
1 large sweet potato (any kind of potato would work here)
1 cup cooked black beans, drained and rinsed
1 ½ cups cooked quinoa (or any grain you like) cooked in broth (I used beef here)
1 – 16oz package frozen spinach, defrosted and squeezed of water
1 cup low fat cottage cheese
1 cup salsa verde (roasted tomatillo salsa – or any salsa you like)
1 egg, lightly beaten
½ cup shredded smoked cheese (or any cheese you like)
1 tsp 21 seasoning salute (or any salt free seasoning blend you like)

What To Do:

Preheat your oven to 350*.

Wash your sweet potato and pierce several times with a knife or fork. Microwave on high for 6-7 minutes or until a knife can be inserted easily. Cut potato into one inch pieces and set aside.

While the sweet potato cook’s, puree cottage cheese in a small food processor or blender with your salt free seasoning blend until smooth.

Combine all ingredients in a large bowl (except for the shredded cheese) and mix gently.
Pour the mixture into a large casserole dish coated with cooking spray and bake with a foil cover for 45 minutes to an hour. You’ll know it’s time to take the foil off when the casserole is bubbling at the edges.

Bake for an additional 20-25 minutes or until the top is golden brown.



*You could use shredded rotisserie or left over chicken here – I cubed my chicken and tossed with 1 Tbs extra virgin olive oil, 1 tsp 21 seasoning salute (or any salt free seasoning blend), ¼ tsp salt and pepper. Bake at 350* for 8 minutes.*

**Edited to add: makes 6 - 1.5c servings

Nutritional Stats for 1 Serving

Print this recipe !

Bon Appetit!
Mary

Thai One On - Five Ingredient Crockpot Dinner

This Crockpot recipe is as simple as they come and needs only FIVE ingredients and FIVE minutes to prep. I like to call these types of recipes chop ‘n dump style. You may be wondering what the heck that means… Well, it means you chop… and then you dump it into your Crockpot. Fun, right ?? I used a bottle of premade Thai style red curry sauce as I didn’t have time to make my own. This literally came together in about 5 minutes, I kid you not. Turn your Crockpot to low and cook for 8 hours. If you’re not a fan of tofu, I think chicken would be fabulous in its place. Top with a little hot sauce, fresh cilantro and thinly sliced green onions if you have them on hand and serve over brown rice or quinoa.

What You Need:

1 lb extra firm tofu cut into ½” cubes
1 – 11oz bottle Thai red curry sauce (I used Trader Joe’s)
1 medium brown onion, ½” dice
1 medium russet potato or sweet potato, ½” dice
4 medium carrots, roughly chopped

What To Do:

Combine all ingredients in your slow cooker that has been sprayed with non-stick cooking spray and cook on low setting for 8 hours. It will seem like there's not enough liquid, but as the vegetables cook they will release liquid making a thick, gravy like sauce.  Don't add water or broth! Serve over brown rice with hot sauce, cilantro and green onion.



Serves 4-6



Bon Appétit!
Mary

Black Bean & Sweet Potato Enchilada Casserole

One of my most favorite things to eat is Mexican food, but not just any Mexican food… Enchiladas to be specific. Today I decided that I wanted to put a fun spin on my usual enchilada recipe by making it into a casserole. This casserole not only tastes great the day you make it, but make a double batch and freeze half for a rainy day when you don’t feel like cooking. Enchiladas happen to be one of my favorite ways to use up left over roasted meats and vegetables. Just add some cheese and enchilada sauce and … BOOM! Dinner is served. Top with your favorite garnishes: guacamole, salsa, sour cream/ Greek yogurt and hot sauce.

What You Need:

1 – 1.25 lbs ground turkey
6 - fajita sized whole wheat tortillas (or any tortilla you like), each torn in half
2 – 12 oz jars red enchilada sauce
1 – 10 oz can Rotel tomatoes with green peppers, partially drained
1 – 4 oz can green chilies
1 – 15 oz can black beans, drained and rinsed
1 medium brown onion, diced
1 medium sweet potato (orange inside), micro waved until tender (6-7min), then diced
6 large cloves garlic, minced
½ - 1 ¼ cup shredded cheese (optional & to taste)
4 tsp extra virgin olive oil, divided
1 Tbs, plus 1 tsp cumin (or to taste)
1 Tbs, plus 2 tsp salt free chili powder (or to taste – I like Spice Hunter)
½ tsp kosher salt, divided
½ tsp freshly cracked black pepper, divided

What To Do:

Heat half of the oil in a large skillet and sauté onion for 6 minutes over medium heat seasoned with ¼ tsp salt and pepper, adding garlic during the last minute of cooking. Once the vegetables are cooked, push them to the outside of the pan.

Add the remaining oil and brown meat until cooked thoroughly, about 7-9 minutes over medium high heat, seasoned with spice mixture, salt and pepper.

Next, add all of the remaining ingredients into the pan, except for the cheese and cook over medium heat for 4 minutes, then remove from heat.

Preheat oven to 350*. Spray the inside of a large baking dish (13x9) with cooking spray. Layer the meat mixture, cheese, enchilada sauce and tortillas, making sure that the top layer of the casserole is the enchilada sauce and cheese.








Bake for 35-45 minutes tented with foil, or until bubbling, and then bake for an additional 10-15 minutes with the foil off so that the cheese can brown. Allow to cool for 10-15 minutes before trying to serve.





Serves 8 (Bake in two separate, smaller pans and freeze one!)



Bon Appétit!
Mary

Roasted Vegetable Salad

I have to admit, my favorite way to eat vegetables these days are roasted in the oven, but the heat of summer normally keeps me from making this salad this time of year. I was wondering around the produce section of market this oddly cool July morning and saw the fresh dill and chives and knew I wanted to make a roasted vegetable salad that could be served at room temperature with a punch of lemon. Making this salad a day ahead will ensure that all the flavors have time to marry. Garnish with more fresh dill and toss with thinly sliced romaine lettuce and enjoy!

What You Need:

1 small eggplant, cut into bite sized pieces
1 medium red onion, cut into bite sized pieces
1 large sweet potato, cut into bite sized pieces
12 cremini mushrooms, stems removed
11 brussels sprouts, halved
1 small head garlic, cloves separated, but not peeled
1/8 cup extra virgin olive oil, plus 2 Tbs
Zest of one lemon
2 ½ Tbs fresh chives, minced
1 ½ Tbs fresh dill, minced
1 tsp kosher salt
½ tsp freshly cracked black pepper



What To Do:

Preheat the oven to 425*. Toss vegetables in 2 Tbs olive oil, salt and pepper.

Roast for 25-35 minutes, stirring the vegetables half way through the cooking process. The veggies will be deeply browned, but not burned. Remove from oven and allow to cool slightly.  Remove peel from cloves of garlic.

While the vegetables cook, combine 1/8 cup olive oil and lemon zest in a small bowl.  Set aside and allow flavors to meld while the vegetables cook.

Combine herbs and lemon oil in a large bowl and toss gently. Serve at room temperature.

Serves 4 as an Entrée



Bon Appétit!
Mary