Broke Bean Stew

Trying out some Biggest Loser recipes from their book "6 Weeks to a Healthier You". So far, they're great!

Ingredients:
1 T EVOO
1 large yellow or white onion, chopped
2 cloves of garlic, chopped
28 oz can diced fire-roasted tomatoes (Muir Glen)
1 tsp ground cumin
1 tsp chili powder
1 tsp crushed red pepper
3 (15.5 oz) cans chickpeas, kidney beans, black beans, or white beans, rinsed and drained, or 4-1/2 c cooked beans (I used chickpeas, great northern beans, and red beans)
4 c fat-free, low-sodium chicken or vegetable broth (mine's homemade!)
1/4 c cilantro
3 c fresh baby spinach leaves or 3 c chopped kale or swiss chard (I used kale)

Directions:
In a 4-qt saucepan, heat the oil over medium high heat. Add the onion and cook for about 5 minutes, until softened but not browned. Add the garlic and cook for 1 minute longer. Do not brown the garlic.
Add the tomatoes, cumin, chili powder, and crushed red pepper. Simmer for about 5 minutes. Add 3 cups (2 cans) of the beans and 3-1/2 cups of the broth and bring to a boil. Reduce to a simmer.
Meanwhile, place the remaining 1-1/2 c of beans and 1/2 c of broth in a food processor or blender. Add the cilantro and puree or blend until smooth.
Add the puree to the stew. Add the greens and heat just until wilted. Stir well and serve hot.
Makes 10 (1 cup) servings.

Nutritional Information:

Calories: 145
Fat: 2.2g
Saturated: 0.2g
Poly: 0.3g
Mono: 1g
Carbs: 22.7g
Fiber: 6.9g
Sugar: 4.3g
Protein: 7.7g

Ratings:
Kristen: 4
Dave: 3

Dave said he rated it a 3 because it was bland. He ate it as soon as it was ready but I didn't eat any until several hours later. Maybe letting the flavors blend for a little while longer helped. I am SHOCKED that I even liked this at all, because I normally don't like tomatoes OR onions, and there are lots of both in this. But it was really good! The onions and tomatoes did not bother me in the least.
Note: Any leftovers should freeze just fine. I'm planning on freezing about 6 cups.

Roasted Garlic Guacamole

Ingredients:
1 avocado (~100g)
2 cloves of garlic
1T chopped fresh cilantro
a squeeze of fresh lime juice

Directions:
Place unpeeled garlic in a small dry skillet over medium heat; cook, turning occasionally, until soft and blackened in spots, 10 to 15 min. Cool, then slip off the skins; finely chop.
Scoop avocado flesh into a bowl. Add the garlic, cilantro and lime juice to taste, and mash everything together with a fork. Cover with plastic wrap and refrigerate until ready to serve.
Makes 4 servings.

Nutritional Information:

Calories: 44.3
Fat: 3.9g
Saturated: 0.5g
Poly: 0.5g
Mono: 2.5g
Carbs: 2.8g
Fiber: 1.7g
Sugar: 0.1g
Protein: 0.6g

Ratings:
Kristen: 4

Lime Orzo

Here's the original recipe.

Here's how I made it:
Ingredients:
2 T EVOO
2 cloves of garlic, minced
2 c orzo pasta
1/2 zucchini, shredded (80g)
1 small summer squash, shredded (90g)
1 carrot, peeled and shredded (70g)
kale, torn into medium-sized pieces (45g)
14.5 oz stewed tomatoes, undrained
14.5 oz vegetable broth (homemade!)
Italian seasoning, basil, parsley, salt and pepper to taste
zest and juice of one lime

Directions:
Heat the olive oil in a large skillet over medium-high heat. Stir in the garlic and uncooked orzo pasta; cook and stir until pasta turns a light, golden color, about 5 minutes. Stir in zucchini, squash, and carrots; cook until vegetables soften, about 2 minutes. Stir in the tomatoes, vegetable broth, Italian seasoning, basil, salt and pepper to taste. Reduce heat to medium. Cover, and simmer until almost all liquid is absorbed, about 10 minutes. Add kale in the last 5 minutes of cooking. Stir in the parsley, lime zest, and lime juice. 
Makes 4 servings.

Nutritional Information:
Calories: 432.7
Fat: 8.6g
Saturated: 1g
Poly: 1.1g
Mono: 5g
Carbs: 74.6g
Fiber: 5.1g
Sugar: 10.8g
Protein: 12.2g


Ratings:
Kristen: 4.5
Dave: 3.5


Just wanted to comment... this is a really nutritious dish. Yes, it's a little high on the calorie side, but it also has vegetables included, so you don't really need much in terms of a side dish. It's moderate in terms of fat, and most of it is the good fats. It's got decent fiber, 95% of your daily value of vitamin A, 35% of your vitamin C, and 40% of your folate! You could easily add chicken or sausage as well. I give this one an A+!
Now if  only I could find whole wheat orzo... that'd be even better.