Turn those canned beans in your pantry into a nutritious, budget-friendly meal. Discover the endless possiblities—including soups and chilis to casseroles, enchiladas and more.
93 Great Ways to Use Canned Beans
1/93
Quickpea Curry
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
This colorful curry is a nice change of pace for a busy weeknight. I like to substitute fresh peas for frozen when they're in season. —Beth Fleming, Downers Grove, Illinois
Nutrition Facts:
1 serving: 390 calories, 8g fat (2g saturated fat), 0 cholesterol, 561mg sodium, 68g carbohydrate (14g sugars, 13g fiber), 13g protein.
2/93
Spaghetti & Meatball Skillet Supper
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I developed this one-skillet spaghetti and meatball dish to cut down on cooking time on busy nights. The beans, artichokes and tomatoes bump up the nutrition factor, while the lemon and parsley make it pop with brightness. —Roxanne Chan, Albany, California
Nutrition Facts:
1-1/3 cups: 330 calories, 10g fat (2g saturated fat), 43mg cholesterol, 1051mg sodium, 38g carbohydrate (5g sugars, 6g fiber), 20g protein.
3/93
Mexi-Stroni Soup
Total Time
7 hours 55 min
Servings
10 servings (3-3/4 quarts)
From the Recipe Creator:
If you're a fan of classic minestrone but love bold Mexican flavors, this soup's for you! It's pumped up with spices, veggies, and pasta for a filling bowl of fun. —Darlene Island, Lakewood, Washington
Nutrition Facts:
1-1/2 cups: 249 calories, 5g fat (2g saturated fat), 44mg cholesterol, 816mg sodium, 29g carbohydrate (5g sugars, 6g fiber), 21g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
4/93
Healthy Greek Bean Dip
Total Time
2 hours 15 min
Servings
3 cups
From the Recipe Creator:
This crowd-pleasing appetizer is healthy to boot! Folks will love to eat their veggies when they can dip them in this zesty, fresh alternative to hummus. —Kelly Silvers, Edmond, Oklahoma
Nutrition Facts:
1/4 cup: 86 calories, 3g fat (0 saturated fat), 0 cholesterol, 260mg sodium, 11g carbohydrate (1g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
5/93
Texas Chili Fries
Total Time
6 hours 20 min
Servings
16 servings
From the Recipe Creator:
The delicious chili goes together in minutes and then cooks while you run errands. The only way to make it even better is to pour it over crisp french fries and sprinkle on cheese. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
1 serving: 374 calories, 16g fat (6g saturated fat), 49mg cholesterol, 824mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 19g protein.
6/93
Chorizo & Grits Breakfast Bowls
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
While growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans for this chorizo breakfast bowl. You can even add a spoonful of pico de gallo. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
1 serving: 344 calories, 14g fat (5g saturated fat), 239mg cholesterol, 636mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 medium-fat meat, 2 starch.
7/93
Chicken Pizza
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My fun twist on typical pizza is an excellent way to use up leftover pesto. And since it’s loaded with protein-rich chicken and black beans, it’s hearty enough to satisfy everyone! —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 piece: 419 calories, 17g fat (6g saturated fat), 60mg cholesterol, 761mg sodium, 35g carbohydrate (3g sugars, 3g fiber), 31g protein.
8/93
Roasted Chickpeas
Total Time
50 min
Servings
2 cups
From the Recipe Creator:
Looking for a lighter snack that's still a crowd pleaser? You've found it! These zesty, crunchy chickpeas will have everyone happily munching. —Julie Ruble, Charlotte, North Carolina
Nutrition Facts:
1/3 cup: 178 calories, 8g fat (1g saturated fat), 0 cholesterol, 463mg sodium, 23g carbohydrate (3g sugars, 6g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
9/93
Balsamic Three-Bean Salad
Total Time
25 min
Servings
12 servings (3/4 cup each)
From the Recipe Creator:
Here's my little girl's favorite salad. She devours it just about as fast as I can make it. I suggest preparing it ahead of time so the flavors can get to know one another. —Stacey Feather, Jay, Oklahoma
Nutrition Facts:
3/4 cup: 190 calories, 3g fat (0 saturated fat), 0 cholesterol, 462mg sodium, 33g carbohydrate (8g sugars, 9g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 very lean meat, 1 vegetable, 1/2 fat.
10/93
Chipotle Butternut Squash Soup
Total Time
55 min
Servings
5 servings
From the Recipe Creator:
My hearty soup uses herbs and vegetables from the garden along with convenient pantry items, so it’s easy, fast and mostly fresh. Your family will devour it. —Roxanne Chan, Albany, California
Nutrition Facts:
1-1/3 cups: 279 calories, 9g fat (4g saturated fat), 19mg cholesterol, 1097mg sodium, 43g carbohydrate (12g sugars, 10g fiber), 10g protein.
11/93
Chili Mac Casserole
Total Time
45 min
Servings
10 servings
From the Recipe Creator:
This cheesy casserole uses several of my family's favorite ingredients, including macaroni, kidney beans, tomatoes and cheese. Just add a leafy salad for a complete meal. —Marlene Wilson, Rolla, North Dakota
Nutrition Facts:
1 cup: 313 calories, 13g fat (6g saturated fat), 69mg cholesterol, 758mg sodium, 22g carbohydrate (6g sugars, 5g fiber), 30g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.
12/93
Bean & Beef Slow-Cooked Chili
Total Time
6 hours 20 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
This chili may be already chock-full, but we love to build it up even more with toppings like pico de gallo, red onion, cilantro and cheese. —Mallory Lynch, Madison, Wisconsin
Nutrition Facts:
1-1/2 cups: 427 calories, 7g fat (3g saturated fat), 47mg cholesterol, 1103mg sodium, 58g carbohydrate (11g sugars, 15g fiber), 30g protein.
13/93
Beef ‘n’ Bean Torta
Total Time
4 hours 30 min
Servings
4 servings
From the Recipe Creator:
This zesty dish is a favorite of mine because it has a wonderful Southwestern taste and is easy to prepare. I serve it on nights when we have only a few minutes to eat before running off to meetings or sports events. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
1 piece: 555 calories, 24g fat (11g saturated fat), 86mg cholesterol, 1365mg sodium, 49g carbohydrate (4g sugars, 6g fiber), 36g protein.
14/93
Best Ever Beans and Sausage
Total Time
1 hour 35 min
Servings
16 servings
From the Recipe Creator:
When my wife asks what she should make for a gathering, she's always told to bring this—and a couple of copies of the recipe! — Robert Saulnier, Clarksburg, Massachusetts
Nutrition Facts:
3/4 cup: 316 calories, 9g fat (3g saturated fat), 15mg cholesterol, 857mg sodium, 48g carbohydrate (19g sugars, 9g fiber), 13g protein.
15/93
Christmas Tortellini & Spinach Soup
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
I made this soup for the first time in the summer, but when I saw its bright red and green colors, my first thought was what a perfect Christmas Eve dinner idea! —Marietta Slater, Justin, Texas
Nutrition Facts:
1 cup: 239 calories, 5g fat (3g saturated fat), 23mg cholesterol, 1135mg sodium, 38g carbohydrate (7g sugars, 5g fiber), 11g protein.
16/93
Quinoa and Black Beans
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Some vegan quinoa recipes are boring, but this one definitely isn't. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
Nutrition Facts:
1-1/4 cups: 375 calories, 10g fat (1g saturated fat), 0 cholesterol, 668mg sodium, 60g carbohydrate (5g sugars, 10g fiber), 13g protein.
17/93
Caribbean Shrimp & Rice Bowl
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I had a similar rice bowl on vacation and re-created this lighter version at home. It takes me back to the islands every time I make it. Try grilling the shrimp for more beachy flavor. —Lauren Katz, Ashburn, Virginia
Nutrition Facts:
1 serving: 498 calories, 14g fat (2g saturated fat), 145mg cholesterol, 698mg sodium, 62g carbohydrate (23g sugars, 9g fiber), 29g protein.
18/93
Southwestern Pulled Pork Crostini
Total Time
6 hours 45 min
Servings
32 crostini
From the Recipe Creator:
As a different take on crostini, these apps are fantastic for tailgating and casual parties alike. —Randy Cartwright, Linden, Wisconsin
Nutrition Facts:
1 piece: 121 calories, 7g fat (2g saturated fat), 19mg cholesterol, 362mg sodium, 9g carbohydrate (3g sugars, 1g fiber), 6g protein.
19/93
Cassoulet for Today
Total Time
1 hour 35 min
Servings
6 servings
From the Recipe Creator:
French cassoulet is traditionally cooked for hours. This version of the rustic dish offers the same homey taste in less time. It’s easy on the wallet too. —Virginia Anthony, Jacksonville, Florida
Nutrition Facts:
1 serving: 394 calories, 14g fat (4g saturated fat), 91mg cholesterol, 736mg sodium, 29g carbohydrate (4g sugars, 8g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1/2 fat.
20/93
Tuscan Sausage & Bean Dip
Total Time
45 min
Servings
16 servings
From the Recipe Creator:
This is a spinoff of a Mexican dip I had once. The original was wicked good, but since I was going through an "I’m-so-over-Mexican-dip" phase, I decided to switch it up. Take it to a party—I'll bet you no one else will bring anything like it! —Mandy Rivers, Lexington, South Carolina
Nutrition Facts:
1/4 cup: 200 calories, 14g fat (7g saturated fat), 41mg cholesterol, 434mg sodium, 7g carbohydrate (2g sugars, 2g fiber), 10g protein.
21/93
Chickpea and Potato Curry
Total Time
6 hours 25 min
Servings
6 servings
From the Recipe Creator:
I make chana masala, the classic Indian chickpea curry, in my slow cooker. First browning the onion, ginger and garlic really makes the sauce amazing. —Anjana Devasahayam, San Antonio, Texas
Nutrition Facts:
1-1/4 cups chickpea mixture: 240 calories, 6g fat (0 saturated fat), 0 cholesterol, 767mg sodium, 42g carbohydrate (8g sugars, 9g fiber), 8g protein.
22/93
Chicken Tamale Pie
Total Time
7 hours 50 min
Servings
8 servings
From the Recipe Creator:
All you need are some simple ingredients from the pantry to put this slow-cooker meal together. I love the fact that I can go fishing while it cooks. —Peter Halferty, Corpus Christi, Texas
Nutrition Facts:
1 serving: 359 calories, 14g fat (5g saturated fat), 110mg cholesterol, 1021mg sodium, 40g carbohydrate (11g sugars, 5g fiber), 20g protein.
23/93
Firehouse Chili
Total Time
1 hour 50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
As one of the cooks at the firehouse, I used to prepare meals for 10 men. This firehouse chili recipe was among their favorites. —Richard Clements, San Dimas, California
Nutrition Facts:
1 cup: 354 calories, 12g fat (4g saturated fat), 71mg cholesterol, 657mg sodium, 32g carbohydrate (10g sugars, 8g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
24/93
Grilled Bean Burgers
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
These juicy veggie patties have major flavor, with cumin, garlic and a little chili powder. They hold their own against any veggie burger you‘d buy at the supermarket. —Marguerite Shaeffer, Sewell, New Jersey
Nutrition Facts:
1 burger: 305 calories, 5g fat (1g saturated fat), 0 cholesterol, 736mg sodium, 54g carbohydrate (8g sugars, 10g fiber), 12g protein. Diabetic Exchanges: 3-1/2 starch, 1 lean meat.
25/93
Penne with Tomatoes & White Beans
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I learned how to make this dish from friends in Genoa, Italy, where they're known for creating tasty combinations of veggies, pasta and beans. You can sub feta cheese to give this a Greek twist. —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
1 cup tomato mixture with 1 cup pasta and 2 tablespoons cheese: 491 calories, 13g fat (3g saturated fat), 9mg cholesterol, 1505mg sodium, 77g carbohydrate (14g sugars, 9g fiber), 19g protein.
26/93
Yankee Rancheros
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
After my in-laws began affectionately referring to me as a Yankee, I decided I had to learn to make some Mexican dishes. These are super easy and make my Tex-Mex-loving family happy—even if they do come from a Northerner!. —Darla Andrews, Boerne, Texas
Nutrition Facts:
1 serving: 430 calories, 23g fat (6g saturated fat), 202mg cholesterol, 703mg sodium, 40g carbohydrate (4g sugars, 4g fiber), 16g protein.
27/93
Quinoa-Stuffed Squash Boats
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
My colorful “boats” with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that’s cream-colored with green stripes. In a pinch, acorn squash will do—but don't eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts:
1 stuffed squash half: 275 calories, 8g fat (2g saturated fat), 9mg cholesterol, 591mg sodium, 46g carbohydrate (9g sugars, 10g fiber), 9g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
28/93
Turkey and Black Bean Chili
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This busy-day chili is packed with flavor. We make it ahead and freeze some to eat later. —Marisela Segovia, Miami, Florida
Nutrition Facts:
1 cup: 247 calories, 7g fat (2g saturated fat), 52mg cholesterol, 468mg sodium, 27g carbohydrate (7g sugars, 7g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.
29/93
Rice and Bean Enchiladas
Total Time
1 hour 10 min
Servings
8 servings
From the Recipe Creator:
I love Mexican food, but I'm always looking for ways to make it healthier. I reworked a dish that I have enjoyed in restaurants to suit my taste and lifestyle. —Christie Ladd, Mechanicsburg, Pennsylvania
Nutrition Facts:
1 enchilada: 298 calories, 8g fat (3g saturated fat), 10mg cholesterol, 899mg sodium, 44g carbohydrate (4g sugars, 5g fiber), 12g protein.
30/93
Black Bean-Mango Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This fresh mango salad is a lively side dish for chicken or fish. Simple to put together and pack for a picnic, it’s a yummy way to slip more fruit and veggies into meals.—Donna Hollon, Port Orchard, Washington
Nutrition Facts:
2/3 cup: 127 calories, 0 fat (0 saturated fat), 0 cholesterol, 159mg sodium, 29g carbohydrate (17g sugars, 5g fiber), 4g protein. Diabetic Exchanges: 2 fruit.
31/93
Chicken Nachos
Total Time
35 min
Servings
16 servings
From the Recipe Creator:
This chicken nachos recipe is delicious and so simple. Rotisserie (or leftover) chicken keeps it quick, and the seasonings and splash of lime juice lend fantastic flavor. My husband enjoys this snack so much that he often requests it for dinner! —Gail Cawsey, Geneseo, Illinois
Nutrition Facts:
1 serving: 221 calories, 13g fat (5g saturated fat), 41mg cholesterol, 314mg sodium, 14g carbohydrate (2g sugars, 2g fiber), 12g protein.
32/93
Roasted Curried Chickpeas and Cauliflower
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
When there’s not much time to cook, try roasting potatoes and cauliflower with chickpeas for a warm-you-up dinner. It's a filling meal on its own, but you can add chicken or tofu to the sheet pan if you'd like. —Pam Correll, Brockport, Pennsylvania
Nutrition Facts:
1-1/2 cups: 339 calories, 13g fat (2g saturated fat), 0 cholesterol, 605mg sodium, 51g carbohydrate (6g sugars, 8g fiber), 8g protein. Diabetic Exchanges: 3 starch, 2 fat, 1 vegetable, 1 lean meat.
33/93
Black Bean Potato au Gratin
Total Time
8 hours 25 min
Servings
6 servings
From the Recipe Creator:
The addition of black beans and vegetables adds hearty protein and fiber to this tasty side dish. For a southwestern twist, add a handful or two of chopped cooked ham or chorizo sausage and replace the peas with 1 cup of frozen, thawed corn. —Erin Chilcoat, Central Islip, New York
Nutrition Facts:
1 cup: 340 calories, 9g fat (5g saturated fat), 22mg cholesterol, 1178mg sodium, 50g carbohydrate (6g sugars, 10g fiber), 15g protein.
34/93
Black Bean Soup
Total Time
45 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Black bean soup recipes are among my favorite because they're light and it most of the time don't contain meat. For this recipe, you could add lean beef or chicken for a variation. —Angee Owens, Lufkin, Texas
Nutrition Facts:
1 cup: 222 calories, 5g fat (1g saturated fat), 5mg cholesterol, 779mg sodium, 32g carbohydrate (7g sugars, 9g fiber), 11g protein.
35/93
Indian Spiced Chickpea Wraps
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Raita, an Indian condiment made with yogurt, elevates this vegetarian dish to a satisfying gourmet wrap. If you're in the mood to experiment, try diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, Virginia
Nutrition Facts:
1 wrap: 321 calories, 7g fat (1g saturated fat), 3mg cholesterol, 734mg sodium, 55g carbohydrate (15g sugars, 10g fiber), 13g protein.
36/93
Tomato & Garlic Butter Bean Dinner
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
On the days I get home late and just want a warm meal, I stir together tomatoes, garlic and butter beans. Ladle it over noodles if you're in the mood for pasta. —Jessica Meyers, Austin, Texas
Nutrition Facts:
1-1/4 cups (calculated without pasta and cheese): 147 calories, 4g fat (1g saturated fat), 0 cholesterol, 353mg sodium, 28g carbohydrate (8g sugars, 9g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1/2 fat.
37/93
Spicy Sweet Potato Kale Cannellini Soup
Total Time
1 hour 5 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
This cross between a soup and a stew fits the meatless Monday bill quite nicely. It warms you right up, and satisfies without leaving you overstuffed.—Marybeth Mank, Mesquite, Texas
Nutrition Facts:
1 cup: 250 calories, 6g fat (3g saturated fat), 14mg cholesterol, 615mg sodium, 44g carbohydrate (16g sugars, 7g fiber), 5g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
38/93
Buenos Dias Breakfast
Total Time
1 hour 5 min
Servings
6 servings
From the Recipe Creator:
I love the way the tortilla strips puff up when this is baked. It is a terrific no-fuss recipe that everyone in my family enjoys, even the meat lovers. —Barbara Burge, Los Gatos, California
Nutrition Facts:
1 piece: 321 calories, 13g fat (7g saturated fat), 104mg cholesterol, 729mg sodium, 35g carbohydrate (7g sugars, 4g fiber), 16g protein.
39/93
Quinoa & Black Bean Stuffed Peppers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
If you're thinking about a meatless meal, give these no-fuss peppers a try. They come together with just a few ingredients and put a tasty spin on a low-fat dinner! —Cindy Reams, Philipsburg, PA
Nutrition Facts:
1 stuffed pepper: 393 calories, 8g fat (4g saturated fat), 20mg cholesterol, 774mg sodium, 59g carbohydrate (10g sugars, 10g fiber), 18g protein.
40/93
Beef Cabbage Soup
Total Time
1 hour 20 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
When I was a little girl, I helped my parents work the fields of their small farm. Lunchtime was always a treat when Mother picked fresh vegetables from the garden and simmered them in her big soup pot. We loved making this delicious recipe. —Ethel Ledbetter, Canton, North Carolina
Nutrition Facts:
1 cup: 116 calories, 3g fat (1g saturated fat), 19mg cholesterol, 582mg sodium, 11g carbohydrate (3g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 lean meat.
41/93
Cornbread Salad
Total Time
30 min
Servings
16 servings
From the Recipe Creator:
To feed a crowd, especially when I want to make a good impression, I make this eye-popping cornbread salad. It’s beautiful in a trifle bowl. I love it in summer, when we can make it with our own garden produce. —Debbie Johnson, Centertown, Missouri
Nutrition Facts:
3/4 cup: 367 calories, 23g fat (7g saturated fat), 46mg cholesterol, 607mg sodium, 29g carbohydrate (7g sugars, 4g fiber), 11g protein.
42/93
Louisiana Red Beans and Rice
Total Time
3 hours 20 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Smoked turkey sausage and red pepper flakes add zip to this saucy, slow-cooked version of Louisiana red beans and rice. For extra heat, add red pepper sauce at the table. —Julia Bushree, Georgetown, Texas
Nutrition Facts:
1 cup (calculated without rice): 291 calories, 3g fat (1g saturated fat), 32mg cholesterol, 1070mg sodium, 44g carbohydrate (8g sugars, 13g fiber), 24g protein.
43/93
White Turkey Chili
Total Time
45 min
Servings
6 servings (1-1/2 quarts)
From the Recipe Creator:
Here's proof that chili doesn't have to be red. I combined several recipes and changed flavors until the recipe was just right. Trust me, this one is a keeper. —Tina Barrett, Houston, Texas
Nutrition Facts:
1 cup with 1 tablespoon sour cream: 250 calories, 2g fat (1g saturated fat), 47mg cholesterol, 510mg sodium, 31g carbohydrate (0 sugars, 6g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
44/93
Santa Fe Chipotle Chili
Total Time
50 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
Sausage and ground beef make this spiced chili a meat lover's delight. I can freeze and reheat it later without sacrificing any of the flavor. —Angela Spengler, Tampa, Florida
Nutrition Facts:
1-1/2 cups: 419 calories, 21g fat (6g saturated fat), 66mg cholesterol, 1646mg sodium, 36g carbohydrate (8g sugars, 11g fiber), 27g protein.
45/93
Quinoa Tabbouleh
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Tabouli is a super fresh, mostly parsley salad with finely cracked wheat, juicy tomatoes, onion, fresh lemon juice, good quality extra virgin olive oil and a hint of fragrant mint. I added a little gluten-free twist to this recipe by replacing the cracked wheat with quinoa and then added some cucumbers for a nice crunch. For a delicious and colorful appetizer, serve in butter lettuce cups or endive leaves. —Nikki Haddad, Germantown, Maryland
Nutrition Facts:
3/4 cup: 160 calories, 8g fat (1g saturated fat), 0 cholesterol, 258mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
46/93
Refried Bean Dip
Total Time
2 hours 10 min
Servings
4-1/2 cups
From the Recipe Creator:
My friends and neighbors expect me to bring this irresistible dip to every gathering. When I arrive, they ask, "You brought your bean dip, didn't you?" If there are any leftovers, we use them to make bean and cheese burritos the next day. —Wendi Wavrin Law, Omaha, Nebraska
Nutrition Facts:
2 tablespoons: 55 calories, 4g fat (2g saturated fat), 12mg cholesterol, 151mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 2g protein.
47/93
Tilapia Tostadas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Even my non-fish-loving family enjoys this recipe. It’s a winner in my book. —Jennifer Kolb, Overland Park, Kansas
Nutrition Facts:
2 each: 437 calories, 12g fat (4g saturated fat), 95mg cholesterol, 659mg sodium, 44g carbohydrate (3g sugars, 7g fiber), 40g protein. Diabetic Exchanges: 5 lean meat, 3 starch, 1-1/2 fat.
48/93
Chicken Cassoulet Soup
Total Time
6 hours 35 min
Servings
7 servings (about 2-3/4 quarts)
From the Recipe Creator:
After my sister spent a year in France as an au pair, I created this lighter, easier version of traditional French cassoulet for her. It uses chicken instead of the usual duck.—Bridget M. Klusman, Otsego, Michigan
Nutrition Facts:
1-1/2 cups: 494 calories, 23g fat (7g saturated fat), 77mg cholesterol, 1821mg sodium, 34g carbohydrate (6g sugars, 9g fiber), 34g protein.
49/93
Confetti Corn Quesadillas
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
This easy and convenient meal is easily changed to fit any family's picky eaters. You can even sneak in protein, dairy and veggies and the kids will never know this is relatively good for them. I try to keep a batch in the fridge for a quick and hearty lunch. —Carey Hunt, Portland, Oregon
Nutrition Facts:
1 each: 293 calories, 12g fat (5g saturated fat), 20mg cholesterol, 575mg sodium, 35g carbohydrate (1g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable, 1 fat.
50/93
Pasta Fagioli al Forno
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
The name of this Italian-inspired dish means "baked pasta with beans." But my busy family translates it as "super satisfying dinner." —Cindy Preller, Grayslake, Illinois
Nutrition Facts:
1 serving: 440 calories, 23g fat (10g saturated fat), 66mg cholesterol, 1029mg sodium, 37g carbohydrate (5g sugars, 6g fiber), 22g protein.
51/93
Texas Caviar
Total Time
20 min
Servings
5 cups
From the Recipe Creator:
I adapted this Texas caviar from one in a cookbook I received a long time ago, and now I can't imagine a get-together at my house without this quick and healthy appetizer. —Becky Oliver, Fairplay, Colorado
Nutrition Facts:
1/4 cup: 68 calories, 2g fat (0 saturated fat), 0 cholesterol, 200mg sodium, 10g carbohydrate (2g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
52/93
Coconut-Ginger Chickpeas & Tomatoes
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This is my go-to quick dish. When you add tomatoes, you can also toss in some chopped green peppers (jalapenos, if you like heat) to make it even more colorful. —Mala Udayamurthy, San Jose, California
Nutrition Facts:
2/3 cup chickpea mixture with 3/4 cup rice: 402 calories, 12g fat (3g saturated fat), 0 cholesterol, 590mg sodium, 65g carbohydrate (10g sugars, 10g fiber), 11g protein.
53/93
Chicken Curry Soup
Total Time
1 hour 10 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
My German mother would occasionally cook dishes that were not traditional German recipes. One of my favorites was her Curry Chicken Soup. I've added my own touches to it, such as the chickpeas, coconut milk and fresh cilantro.—Deanna Hindenach, Paw Paw, Michigan
Nutrition Facts:
1-1/4 cups: 270 calories, 16g fat (10g saturated fat), 32mg cholesterol, 555mg sodium, 17g carbohydrate (5g sugars, 5g fiber), 16g protein.
54/93
Southwest Rice
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
I created this colorful side dish after eating something similar at a restaurant. It complements any Tex-Mex meal wonderfully. Sometimes I add cubes of grilled chicken breast to the rice to make it a meal in itself. —Michelle Dennis, Clarks Hill, Indiana
Nutrition Facts:
3/4 cup: 198 calories, 3g fat (1g saturated fat), 1mg cholesterol, 339mg sodium, 37g carbohydrate (0 sugars, 5g fiber), 7g protein.
55/93
Mediterranean Tortellini Salad
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
One of my childhood friends moved to Italy 20 years ago. During a recent visit to see her, I enjoyed a scrumptious salad made with tortellini and fresh vegetables. I fell in love with the dish and have been trying to recreate ever since. How'd I do? —Kelly Mapes, Fort Collins, Colorado
Nutrition Facts:
1-1/2 cups: 334 calories, 17g fat (6g saturated fat), 45mg cholesterol, 981mg sodium, 25g carbohydrate (2g sugars, 4g fiber), 19g protein.
56/93
Minestrone Soup
Total Time
1 hour 5 min
Servings
11 servings (2-3/4 quarts)
From the Recipe Creator:
This minestrone soup recipe is special to me because it’s one of the few dinners my entire family loves. And I can feel good about serving it because it’s full of nutrition and low in fat. —Lauren Brennan, Hood River, Oregon
Nutrition Facts:
1 cup: 180 calories, 4g fat (1g saturated fat), 4mg cholesterol, 443mg sodium, 29g carbohydrate (7g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
57/93
Southern-Style Egg Rolls
Total Time
45 min
Servings
2 dozen (2-1/3 cups sauce)
From the Recipe Creator:
Sausage, black-eyed peas and turnip greens give these unique egg rolls a decidedly southern accent. When I bring them to a party, I always come home with an empty plate. —Holly Jones, Kennesaw, Georgia
Nutrition Facts:
1 egg roll with 4 teaspoons sauce: 373 calories, 26g fat (7g saturated fat), 34mg cholesterol, 582mg sodium, 25g carbohydrate (4g sugars, 1g fiber), 9g protein.
58/93
Shrimp with Pineapple Salsa
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
I wanted to find a way to use pineapple salsa in a recipe. I came up with this super simple, delicious and quick dish! —Erin Schillo, Northfield, Ohio
Nutrition Facts:
1 serving: 356 calories, 3g fat (0 saturated fat), 129mg cholesterol, 312mg sodium, 59g carbohydrate (20g sugars, 3g fiber), 22g protein.
59/93
Southwest Chicken Soup
Total Time
35 min
Servings
4 servings (1 quart)
From the Recipe Creator:
This hearty soup is chockfull of chicken, corn, black beans and diced tomatoes seasoned with zippy southwestern flavor. Mexican cornbread makes a delicious accompaniment. —Terri Stevens, Ardmore, Oklahoma
Nutrition Facts:
1 cup (calculated without yogurt): 302 calories, 9g fat (1g saturated fat), 31mg cholesterol, 1106mg sodium, 32g carbohydrate (6g sugars, 7g fiber), 19g protein.
60/93
Double Jack Mac
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
This spicy mac and cheese recipe came about when I asked my two sisters what they would like to add to mac and cheese to make it special. One said pepper jack cheese and the other said black beans. I liked both of the ideas and this is the result. The black beans add color and nutrition. The pepper jack cheese adds zip and fun. —Andrea Johnson, Freeport, Illinois
Nutrition Facts:
1-1/2 cups: 837 calories, 41g fat (24g saturated fat), 123mg cholesterol, 1283mg sodium, 79g carbohydrate (8g sugars, 6g fiber), 37g protein.
61/93
Mediterranean Turkey Skillet
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I've always heard that it’s important to eat a rainbow of colors to get all of the nutrients we need. Thanks to my garden-grown veggies, this dish certainly fits the bill. —Nicole Ehlert, Burlington, Wisconsin
Nutrition Facts:
1 cup: 259 calories, 10g fat (2g saturated fat), 65mg cholesterol, 504mg sodium, 20g carbohydrate (6g sugars, 6g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.
62/93
Cornbread Pizza Wheels
Total Time
40 min
Servings
2 pizzas (8 servings each)
From the Recipe Creator:
This hearty, colorful snack looks like you spent a lot of time, but it's simple to make. —Patrick Lucas, Cochran, Georgia
Nutrition Facts:
1 piece: 176 calories, 8g fat (3g saturated fat), 21mg cholesterol, 372mg sodium, 16g carbohydrate (3g sugars, 2g fiber), 10g protein.
63/93
Pasta Fagioli Soup
Total Time
30 min
Servings
5 servings
From the Recipe Creator:
My husband enjoys my version of this soup so much that he stopped ordering it at restaurants. He’d rather savor the version we can have at home. It’s so easy to make, yet hearty enough to be a full dinner. —Brenda Thomas, Springfield, Missouri
Nutrition Facts:
1-1/3 cups: 228 calories, 7g fat (1g saturated fat), 29mg cholesterol, 841mg sodium, 27g carbohydrate (4g sugars, 6g fiber), 16g protein. Diabetic exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat.
64/93
Fresh Spinach Tamale Pie
Total Time
3 hours 20 min
Servings
10 servings
From the Recipe Creator:
I got this recipe from my mother, who loved quick and easy meals for dinner. I made a few variations by adding spinach, bell peppers and fresh corn. The changes were well worth it––my family and friends love this dish!—Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1 serving: 459 calories, 24g fat (9g saturated fat), 49mg cholesterol, 1013mg sodium, 40g carbohydrate (4g sugars, 7g fiber), 23g protein.
65/93
Marinated Three Bean Salad
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
Fresh herbs and cayenne pepper provide the fantastic flavor in this marinated salad featuring fresh veggies and canned beans. —Carol Tucker, Wooster, Ohio
Nutrition Facts:
1 cup: 184 calories, 5g fat (0 saturated fat), 0 cholesterol, 452mg sodium, 28g carbohydrate (4g sugars, 8g fiber), 8g protein.
66/93
Spicy Bean and Beef Pie
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
My daughter helped me come up with this recipe when we wanted a one-dish meal that was different than a casserole. This pie slices nicely and is a fun and filling dish. —Debra Dohy, Massillon, Ohio
Nutrition Facts:
1 piece: 931 calories, 56g fat (32g saturated fat), 157mg cholesterol, 1876mg sodium, 73g carbohydrate (6g sugars, 9g fiber), 32g protein.
67/93
Contest-Winning Pepperoni Pizza Chili
Total Time
50 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
Pizza and chili together—what could be better? Fill folks up at halftime when you set out bowls of this chili. —Jennifer Gelormino, Pittsburgh, Pennsylvania
Nutrition Facts:
1 cup chili with 1/4 cup cheese: 464 calories, 28g fat (11g saturated fat), 94mg cholesterol, 1240mg sodium, 21g carbohydrate (6g sugars, 5g fiber), 33g protein.
68/93
Enchilada Casser-Ole!
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
My husband loves this casserole, so it never lasts too long in our house. Packed with black beans, cheese, tomatoes and southwestern flavor, it's an impressive-looking entree that's as simple as it is delicious. —Marsha Wills, Homosassa, Florida
Nutrition Facts:
1 piece: 357 calories, 12g fat (5g saturated fat), 45mg cholesterol, 864mg sodium, 37g carbohydrate (6g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
69/93
Fourth of July Bean Casserole
Total Time
1 hour 20 min
Servings
12 servings
From the Recipe Creator:
The outstanding barbecue taste of these beans makes them a favorite for cookouts all summer and into the fall. It's a popular dish, even with kids. The beef makes it so much better than plain pork and beans. —Donna Fancher, Lawrence, Indiana
Nutrition Facts:
1 cup: 278 calories, 6g fat (2g saturated fat), 15mg cholesterol, 933mg sodium, 47g carbohydrate (26g sugars, 7g fiber), 12g protein.
70/93
Southwestern Casserole
Total Time
1 hour 5 min
Servings
2 casseroles (6 servings each)
From the Recipe Creator:
I’ve been making this mild family-pleasing southwest casserole for years. It tastes wonderful and fits nicely into our budget. Best of all, the recipe makes a second casserole to freeze and enjoy later. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
1 cup: 321 calories, 15g fat (7g saturated fat), 64mg cholesterol, 673mg sodium, 23g carbohydrate (5g sugars, 4g fiber), 24g protein.
71/93
Greek Orzo Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
This tart, refreshing salad is a big hit in my home. All the tasty toppings—including red onions, tomatoes, olives, feta cheese and a zesty dressing—give it extra interest. —Judy Roberts, Las Vegas, Nevada
Nutrition Facts:
3/4 cup: 167 calories, 6g fat (1g saturated fat), 4mg cholesterol, 427mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
72/93
Sausage and Kale Soup
Total Time
35 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
My mom dehydrates the last pick of tomatoes from her garden each fall—perfect for quick soups like this one. When I have time to prepare dried beans, I do—but don't worry if you don't. Canned beans are just as good. —Lori Terry, Chicago, Illinois
Nutrition Facts:
1 cup: 217 calories, 8g fat (2g saturated fat), 51mg cholesterol, 868mg sodium, 15g carbohydrate (5g sugars, 4g fiber), 18g protein.
73/93
No-Fry Black Bean Chimichangas
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
My chimichangas get lovin’ from the oven so they’re a bit healthier. Black beans and corn make it meatless. And it’s a smart way to use leftover rice. —Kimberly Hammond, Kingwood, Texas
Nutrition Facts:
1 chimichanga: 337 calories, 5g fat (0 saturated fat), 0 cholesterol, 602mg sodium, 58g carbohydrate (2g sugars, 10g fiber), 13g protein.
74/93
Hacienda Hash Browns
Total Time
1 hour 15 min
Servings
8 servings
From the Recipe Creator:
I use a clear glass dish to show off my hash brown bake. The bold pepper, cilantro, cumin and garlic make this potato-egg casserole extraordinary. —Jeanne Holt, Mendota Heights, Minnesota
Nutrition Facts:
1 piece: 341 calories, 20g fat (10g saturated fat), 180mg cholesterol, 596mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 18g protein.
75/93
Spicy Lentil & Chickpea Stew
Total Time
8 hours 25 min
Servings
8 servings (2-3/4 quarts)
From the Recipe Creator:
This recipe came to me from a friend who had worked at a health food store. I changed a few things until I found a version that my family loved. My son doesn't like things too spicy, so I make the stew milder for him and add a sprinkle of extra spice in mine. My husband, who farms, works outdoors for long hours at a time and finds this soup hearty enough to keep him satisfied. —Melanie MacFarlane, Bedeque, Prince Edward Island
Nutrition Facts:
1-1/3 cups: 266 calories, 4g fat (0 saturated fat), 0 cholesterol, 712mg sodium, 45g carbohydrate (11g sugars, 10g fiber), 14g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1 lean meat.
76/93
Sweet Potatoes with Cilantro Black Beans
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
As a vegan, I'm always looking for impressive dishes to share. Sweet potatoes loaded with beans and a touch of peanut butter are one of my mom’s favorites. —Kayla Capper, Ojai, California
Nutrition Facts:
1 potato with 1/2 cup black bean mixture: 400 calories, 6g fat (1g saturated fat), 0 cholesterol, 426mg sodium, 77g carbohydrate (26g sugars, 12g fiber), 11g protein.
77/93
Spicy White Chili
Total Time
35 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
I thought the original version of this dish was fine. But my son can't get enough spice, so I added green chiles and other seasonings until I'd created a quick and easy chili he's wild about. —Carlene Bailey, Bradenton, Florida
Nutrition Facts:
1 cup: 324 calories, 16g fat (7g saturated fat), 87mg cholesterol, 609mg sodium, 13g carbohydrate (3g sugars, 4g fiber), 31g protein.
78/93
Festive Bean Salad
Total Time
25 min
Servings
13 servings
From the Recipe Creator:
I had experimented with all kinds of bean salads before I hit on this one. My husband loves all the different bean varieties, and corn adds to the color and texture.—Dale Benoit, Monson, Massachusetts
Nutrition Facts:
3/4 cup: 199 calories, 5g fat (1g saturated fat), 0 cholesterol, 486mg sodium, 31g carbohydrate (3g sugars, 8g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1/2 fat.
79/93
Huevos Rancheros
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
My husband and I had huevos rancheros while visiting Cuernavaca, Mexico, and he loved the meal so much he asked me to cook it for him when got home. My version is suited to my family's preference for sunny side up eggs, but poached or scrambled eggs would be just as tasty. —Cheryl Woodson, Liberty, Missouri
Nutrition Facts:
1 serving: 272 calories, 15g fat (7g saturated fat), 236mg cholesterol, 429mg sodium, 18g carbohydrate (2g sugars, 4g fiber), 14g protein.
80/93
Meatball Chili with Dumplings
Total Time
1 hour 10 min
Servings
6 servings
From the Recipe Creator:
My family enjoys this delicious recipe—it's like a spicy meatball stew with dumplings!—Sarah Yoder, Middlebury, Indiana
Nutrition Facts:
1 each: 475 calories, 16g fat (6g saturated fat), 76mg cholesterol, 1523mg sodium, 56g carbohydrate (8g sugars, 7g fiber), 26g protein.
81/93
Mediterranean Bulgur Bowl
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
Nutrition Facts:
2 cups: 311 calories, 7g fat (2g saturated fat), 8mg cholesterol, 521mg sodium, 52g carbohydrate (6g sugars, 12g fiber), 14g protein.
82/93
African Peanut Stew
Total Time
6 hours 20 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
Back when I was in college, my mom made an addicting sweet potato and peanut stew. I shared it with friends, and now all of us serve it to our own kids. They all love it, of course. —Alexis Scatchell, Niles, Illinois
Nutrition Facts:
1-1/4 cups: 349 calories, 9g fat (1g saturated fat), 0 cholesterol, 624mg sodium, 60g carbohydrate (23g sugars, 11g fiber), 10g protein.
83/93
Mexican Roasted Potato Salad
Total Time
45 min
Servings
10 servings
From the Recipe Creator:
My husband is the No. 1 fan of this south-of-the-border potato salad. The leftovers make an awesome late-night snack, straight from the fridge. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
3/4 cup: 334 calories, 17g fat (4g saturated fat), 5mg cholesterol, 588mg sodium, 39g carbohydrate (2g sugars, 6g fiber), 6g protein.
84/93
New England Bean & Bog Cassoulet
Total Time
55 min
Servings
8 servings (3-1/2 quarts)
From the Recipe Creator:
When I moved to New England, I embraced the local cuisine. My cassoulet with baked beans pays tribute to a French classic and to New England in one hearty, heartwarming dish. —Devon Delaney, Westport, Connecticut
Nutrition Facts:
1-3/4 cups: 500 calories, 26g fat (7g saturated fat), 127mg cholesterol, 1050mg sodium, 32g carbohydrate (6g sugars, 5g fiber), 35g protein.
85/93
Patio Pinto Beans
Total Time
1 hour 25 min
Servings
10 servings
From the Recipe Creator:
Any time Mom had the gang over for dinner, she made these pinto beans. Once she made a batch for my cousin’s birthday and he ate the entire thing. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
3/4 cup: 349 calories, 8g fat (2g saturated fat), 11mg cholesterol, 1183mg sodium, 55g carbohydrate (13g sugars, 12g fiber), 17g protein.
86/93
Refried Bean Tostadas
Total Time
30 min
Servings
6 tostadas
From the Recipe Creator:
For a change of pace, you can substitute purchased tostada shells for tortillas or add more lettuce and use taco salad shells. —Taste of Home Test Kitchen
Nutrition Facts:
1 tostada: 588 calories, 31g fat (10g saturated fat), 40mg cholesterol, 1250mg sodium, 60g carbohydrate (9g sugars, 12g fiber), 19g protein.
87/93
Rosemary Chicken with Spinach & Beans
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
With two young boys constantly on-the-go, I’m always looking for ways to simplify meals. This recipe uses just one skillet, making it a cinch to prepare dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
Nutrition Facts:
1 chicken breast half with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrate (5g sugars, 6g fiber), 41g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1 fat.
88/93
Easy Chicken Enchiladas
Total Time
45 min
Servings
5 servings
From the Recipe Creator:
This chicken enchiladas recipe is so quick and easy, and I always receive a ton of compliments. It quickly becomes a favorite of friends whenever I share the recipe. Modify the spiciness with the intensity of the salsa and the green chiles to suit your taste. —Kristi Black, Harrison Township, Michigan
Nutrition Facts:
2 enchiladas: 468 calories, 13g fat (6g saturated fat), 75mg cholesterol, 1394mg sodium, 51g carbohydrate (6g sugars, 8g fiber), 34g protein.
89/93
Slow-Cooker Stuffed Peppers
Total Time
3 hours 15 min
Servings
4 servings
From the Recipe Creator:
My favorite kitchen appliance is the slow cooker, and I use mine more than anyone else I know. It does a great job with this good-for-you dish. —Michelle Gurnsey, Lincoln, Nebraska
Nutrition Facts:
1 stuffed pepper: 317 calories, 10g fat (5g saturated fat), 30mg cholesterol, 565mg sodium, 43g carbohydrate (6g sugars, 8g fiber), 15g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 2 lean meat, 1 fat.
90/93
Tilapia with Corn Salsa
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
My family loves fish, and this quick and tasty dish is very popular at my house. Though it tastes like it takes a long time, it cooks in minutes under the broiler. We enjoy it with lemon wedges with couscous on the side. —Brenda Coffey, Singer Island, Florida
Nutrition Facts:
1 fillet with 3/4 cup salsa: 354 calories, 10g fat (2g saturated fat), 83mg cholesterol, 934mg sodium, 25g carbohydrate (7g sugars, 6g fiber), 38g protein.
91/93
Simple Vegetarian Slow-Cooked Beans
Total Time
4 hours 15 min
Servings
8 servings
From the Recipe Creator:
When I have a hungry family to feed, these tasty beans with spinach, tomatoes and carrots are a go-to dish. This veggie delight is frequently on our menu. —Jennifer Reid, Farmington, Maine
Nutrition Facts:
3/4 cup: 229 calories, 3g fat (0 saturated fat), 0 cholesterol, 672mg sodium, 40g carbohydrate (2g sugars, 13g fiber), 12g protein.
92/93
White Bean Soup with Escarole
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Pantry staples make this healthy soup oh, so simple to prepare. When I can't find escarole, I use fresh spinach. Just add to the soup pot moments before serving. —Gina Samokar, North Haven, Connecticut
Nutrition Facts:
1 cup soup with 1-1/2 teaspoons cheese: 174 calories, 3g fat (1g saturated fat), 2mg cholesterol, 572mg sodium, 28g carbohydrate (3g sugars, 8g fiber), 9g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat, 1/2 fat.
93/93
Black Bean & White Cheddar Frittata
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
This is one of my favorite comfort foods for breakfast or even a quick dinner. I like to make it with lime salsa. But if you're looking for something with more kick, use hot salsa or add some chipotle pepper. —Aysha Schurman, Ammon, Idaho
Nutrition Facts:
1 wedge (calculated without toppings): 183 calories, 10g fat (4g saturated fat), 196mg cholesterol, 378mg sodium, 9g carbohydrate (2g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 starch, 1/2 fat.