Black Bean Quesadilla's

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4 servings

Active Time: 15 minutes
Total Time: 15 minutes

Nutrition Profile

Low cholesterol | High calcium | High fiber | High potassium |
View Our Nutrition Guidelines »

Ingredients

• 1 15-ounce can black beans, rinsed
• 1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
• 1/2 cup prepared fresh salsa (see Tip), divided
• 4 8-inch whole-wheat tortillas
• 2 teaspoons canola oil, divided
• 1 ripe avocado, diced

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Preparation

1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Tips & Notes

• Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.

Nutrition

Per serving: 377 calories; 16 g fat ( 5 g sat , 8 g mono ); 13 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium.
Nutrition Bonus: Calcium (25% daily value), Folate (23% dv), Iron (19% dv), Potassium (17% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat

Sorry for no pictures!

I'm sorry for last nights dinner! It had no pictures because, well it just wasn't working! More recipes will have pictures! Sorry again! c:

Salmon with Mustard and Brown Sugar Glaze

yield: Makes 6 servings

active time: 15 minutes

total time: 25 minutes

Ingredients

• 3/4 cup dry white wine
• 1/4 cup butter, cut into small pieces
• 1 teaspoon Old Bay seasoning                               
• 1 2-pound center-cut skinless salmon fillet

• 1/3 cup spicy brown mustard (such as Gulden's)
• 1/4 cup (packed) golden brown sugar

Preparation

Preheat oven to 350°F. Boil wine, butter, and Old Bay seasoning in small saucepan 3 minutes. 

Sprinkle salmon on both sides with salt and pepper. Place fish on heavy rimmed baking sheet. Pour wine mixture over. Bake until fish is opaque in center, about 14 minutes. Remove from oven.

Preheat broiler. Mix mustard and sugar in small bowl to blend; spread over salmon to cover. Broil salmon until topping is brown and bubbling, about 3 minutes. Transfer salmon to platter and serve.

October 4th's breakfast!

We are going easy tomorrow morning with:
Scrambled eggs and Orange Juice!!! Post and pictures to come soon!

Resources???

Please look up: The Vegetarian Resource Group or contact ME!!!

Tasty Salmon!!! October 3rd, 2012's dinner

Tonight's dinner is a tasty treat for all vegetarians and non-vegetarians!
It's called:
     Salmon with Mustard and Brown Sugar Glaze

This dinner is for all you sweet teeth out there!!!

Snacks! Snacks! Snacks!

Being a vegetarian can be quite easy if you do it right. Snacks are were some vegetarians can lose it. When I snack I snack healthy, here are just SOME of the things I snack on other than the sometime junk food:

I have information!!!

Email me at- hgdazzeo@gmail.com

My names Hannah! I'm a pre teenager. I have been a vegetarian since I was 10 years old due to my best friends papas stories.
I believe everyone should be a vegetarian. Please, follow my blog! c:
 

Tofu Scramble---From Ok, so now your a vegetarian

Scrambled eggs and a glass of orange juice has been one of my favorite breakfasts for a long time. I add extra protein and vitamins by throwing in leftover veggies and some tofu, so don't get hungry way before lunch! If you really need to get going in the morning, top this with hot sauce or salsa to give it a jolt. For something new, try adding diced bell pepper, leftover cooked potato chunks, or hash browns to the scramble.

NEED:

- 1 egg
- 1 tablespoon milk
- 1/4 teaspoon salt
- 1 tablespoon butter or margarine
- 1 tablespoon finely chopped onion
- 1/3 cup seeded and finely chopped tomato
- 1/3 cup finely chopped zucchini
- 1/3 cup finely chopped firm tofu
- 1/4 cup grated cheddar cheese

Steps:

1. In a small bowl beat the egg, milk, and salt with a fork. Set aside.
2. In a medium-size skillet over medium heat, heat the butter or margarine. Add the onion, tomato, zucchini, and tofu; stir. Cook until the tofu is lightly browned and the veggies are heated through, 4 to 5 minutes.
3. Add the egg mixture to the skillet and quickly mix the eggs with the veggies. Cook until the eggs are thickened but still moist, probably less than 1 minute. Avoid constant stirring.
4. Remove from the heat and sprinkle the cheese over the top of the eggs and veggies to melt. Serve immediately.

SERVES: 1

For:

-Semi Vegetarians

-Vegetarians

-Ovo-Lacto Vegetarians 

Per Serving:
447.25 calories
28.19 grams of protein

33.93 grams of fat
11.29 grams of carbs
275.31 mg of cholesterol
968.85 mg of sodium
10.26 mg of iron
836.85 mg of calcium
0.81 mcg of vit. B12
2.99 mg of zinc.

Baked Granola Apples! From Ok, so now your a vegetarian

BTW, this is exactly from the book. So, if I say we, me, I, etc. Its the writer, Lauren Butts, speaking.

The Recipe:

    I got this recipe from my Home Ec teacher during our breakfast unit in seventh grade. So what did I learn about it? Backed apples are inexpensive to make, fast to cook in the microwave, and easy to clean up. Try this recipe when you are in a hurry or you want something nice and warm to fill you up.

NEEDED: 

-1 baking apples (Golden Delicious, Red Delicious, Rome, etc.)

-1 tablespoon granola, slightly crushed

-2 teaspoons brown sugar

-1 teaspoon margarine

Steps:

1. Core the apple and pare a one- inch strip of skin from around the middle
2. Place the apple in a small, microwavable dish. Layer the granola, brown sugar, and margarine into the center of the apple.
3. Cover with plastic wrap and microwave on 100% (HIGH) power for about 3 minutes. The cooking time will vary depending on the type of apple, the size, and the power of your microwave.

SERVES- 1

For: 

- Semi-Vegetarians
- Vegetarians
- Ovo-Lacto Vegetarians
- Lacto Vegetarians

Per serving-

163.21 calories
1.58 grams of protein
5.66 grams of fat
29.98 grams of carbs
ZERO cholesterol
52.49 mg of sodium
0.77 mg of iron
19.51 mg of calcium
ZERO of vitamin B12
0.46 mg of zinc.