The Best Black Bean Brownies

Makes 16 servings

Ingredients:

1 (15 ounce) can no-salt added black beans, drained and rinsed

3 large eggs

1/3 cup butter, melted plus (more for the baking dish)

¼ cup cocoa powder

1/8 tsp salt

2 tsp vanilla extract

½ cup unbleached cane sugar (plus 2 tbsp)

½ cup dark chocolate chips

1/3 cup walnuts, finely chopped

Directions: 

1. Preheat over to 350.
2. Butter 8-in baking pan.
3. Place black beans, eggs, melted butter, cocoa powder, salt, vanilla, and sugar in the bowl of a food processor and blend until smooth.
4. Remove the blade and carefully stir in the chocolate chips and walnuts.
5. Transfer mixture to the prepared pan.
6. Bake the brownies for 30-35 mins, or until just set in the center.
7. Cool before cutting in to squares.
8.  

Black Bean Soup

Ingredients:

1 pound black beans, cooked (or about 2 cans, drained and rinsed)

1 cup of your favorite salsa

Vegetable juice, such as low-sodium V-8 or broth or stock

Cumin, salt, pepper, and cayenne, to taste

Instructions: 

1. Combine all in a stockpot, 
2. adding enough vegetable juice or broth to cover the beans; 
3. simmer. 
4. Blend with an immersion blender to desired texture. 
5. Add more liquid if soup becomes too thick. 
6. Serve with lime wedges, cilantro, and a dollop of plain Greek yogurt or sour cream.

Mint Chocolate Chip Oat Cookies

Ingredients:

4 Tbsp “I Can’t Believe It’s Not Butter”

1/3 cup low fat cream cheese (1/3 less fat)

1 cup light brown sugar, packed

2 large egg yolks

¾ tsp peppermint extract

½ cup oat flour (to make, place oats in food processor/blender until flourlike consistency)

½ cup all purpose flour

1/3 cup whole wheat flour

¾ tsp baking soda

¼ tsp salt

5 oz dark chocolate chips

Directions:

1.      Preheat oven to 350 degrees Fahrenheit.

2.      Prepare cookie sheets by lining w/ parchment paper (or spraying w/ canola oil spray).

3.      Cream the “butter,” cream cheese, & brown sugar on high speed using a mixer.

4.      One mixture is fluffy, reduce speed to low & add egg yolks & peppermint. Mix until combined.

5.      Combine flours, baking soda, salt, & chips in a bowl. Add to butter mixture & mix by hand until well blended.

6.      Drop heaping teaspoons onto baking sheet about 2 inches apart. Flatten lightly w/ bottom of glass that has been moistened w/ water.

7.      Bake 6-7 minutes. Rotate pans & bake until lightly browned, about another 3 minutes. Be careful not to overbake.

8.      Cool & store in tightly sealed container.

Makes 40 cookies.

Per cookie: 69.2 calories, 2.9 g fat, 10.5 g carbohydrates, .8 g protein.

Can substitute vanilla for peppermint if want plain chocolate chip oat cookies.

Whole Wheat & Honey Pizza Dough

Ingredients:

1 (.25 oz) package active dry yeast

1 cup warm water

2 cups whole wheat flour

¼ cup wheat germ

1 tsp salt

1 Tbsp honey

Directions:

1.      Preheat oven to 350 degrees Fahreneheit.

2.      In a small bowl, dissolve yeast in water that has been warmed in microwave. Let stand in warm place (in microwave) until creamy, about 10 minutes.

3.      In a large bowl, combine flour, wheat germ, & salt.

4.      Make a well in the middle & add honey & yeast mixture. Stir well to combine.

5.      Cover & set in warm place (in microwave) to rise for a few minutes.

6.      Roll dough on a floured pizza pan & poke a few holes in it w/ a fork. Allow to rise again for few more minutes.

7.      Bake in preheated oven for ~10 minutes.

Add Favorite Healthy Toppings (here is what I like):

1.      Heat olive oil in skillet over medium heat. Add zucchini that has been cut to soften & release some water.

2.      On top of dough, sprinkle w/ cheese (< ¼ cup).

3.      Arrange zucchini slices, sliced tomatoes, & sliced red onion.

4.      Sprinkle cheese over veggies (< ¼ cup).

5.      Top with basil.

6.      Bake 15-20 minutes.

Dough per serving (1 slice; 1/8 pizza): 83 calories, .6 g fat, 0 cholesterol

Remember to add nutritional values for toppings too.

Chocolate Protein Bars

Ingredients:

1 cup Oat Flour

4 Egg Whites

2 scoops Vanilla Whey Protein Powder

½ cup Splenda, Truvia, or Ideal

½ tsp Baking Soda

¼ tsp Salt

8oz Berry flavored Baby Food

3 tbsp. Baking Cocoa

4oz Water

Directions:

1. Preheat oven to 350 degrees.
2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
3. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby Food, Water) together in a medium sized bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray cooking dish with a non-stick butter spray and add batter to dish.
6. Bake 20-30 minutes in oven.
7. Makes 16 squares, serving size=2 bars.

Calories:  96

Fat:  1.4 grams

Carbs:  12 grams

Protein: 10 grams

Pumpkin Cake Protein Bar

Ingredients

1 cup oat flour (or you can grind old fashion oats in blender)
2 tsp cinnamon
1/2 tsp baking soda
1/4 tsp sea salt
1/8 tsp ground nutmeg
1/8 tsp allspice
3 egg whites
14 packets stevia
1 cup of pure pumpkin
1/2 cup fat free Greek Yogurt

2 scoops vanilla whey protein powder

Directions

Preheat oven to 350 degrees. Spray an 8 x 8 pan with non-stick spray.

In a large bowl, combine flour, cinnamon, baking soda, salt, protein powder & nutmeg. In a medium bowl, mix egg whites, stevia, yogurt & pumpkin until well combined. Add wet ingredients to the flour mixture & mix well. 

Pour batter into baking dish and spread evenly. Bake 25 - 30 minutes or until a toothpick comes out clean. Allow cooling and cutting into 16 pieces - 4 x 4.



Number of Servings: 16

Nutrition

Calories: 53.0

Total Fat: 0.8g

Cholesterol: 0.0mg

Sodium: 13.6mg

Total Carbs: 6.5g

Fiber: 1.2g

Protein: 5.2g

From: bodybuilding.com

Slow Cooker Chicken Black Bean Tacos

This easy taco recipe requires no pre-cooking, just throw it all in the crock pot and you'll have a delicious weeknight meal. Black beans and chicken breast, simmered in the slow cooker make the perfect filling for tacos, burritos, enchiladas, or even a burrito bowl and it's loaded with fiber.

Personally, I love this served in crunchy corn taco shells. I make a quick red cabbage slaw which adds a little acidity and crunch, and it's a healthier option than iceberg. Add some spicy pico de gallo for freshness and avocados, and I am one happy gal! So good you won't even miss the cheese!

I often make my own pico de gallo, but when I'm pressed for time, I have no problem buying it. There are lots of great options in the refrigerated produce section of the supermarket, Nature's Promise is usually my go-to, is organic and has just the right amount of kick.

Avocado is so good on tacos, and loaded with heart healthy fats. It's creamy and delicious and I totally skip the sour cream, but if you rather save on calories and leave it out, fat free Greek yogurt works fine in it's place.

As for my slow cooker, believe it or not, I've had many bad experiences with crock pots cooking to hot and turning out strange tasting food... until I bought my current Slow Cooker, the Hamilton Beach Set and Forget 6 Quart Slow Cooker. Love it and I've been using it for over a year with great results every time! As part of my week of Target giveaways, I wanted to give away the same exact one, but couldn't find the same exact model. I did find one very similar, without the probe (which I never used anyway) so today on Skinny Bits, if you want to take a chance at winning this wonderful prize, click HERE and leave a comment on Skinny Bits for a chance to win. (Please do not leave your comments here on Skinnytaste, they wont count.)


Slow Cooker Black Bean and Chicken Tacos
Skinnytaste.com
Servings: 4 • Size: 3 tacos • Old Points: 6 pts • Points+: 8 pt (10 w avocado)
Calories: 313 • Fat: 8 g • Carb: 41 g • Fiber: 8 g • Protein: 22 g • Sugar: 4 g
Sodium: 716 mg (without added salt)


Ingredients:

• 12 oz raw skinless chicken tenders or breast
• 15 oz can low sodium black beans, drained and rinsed (Goya)
• 10 oz can tomatoes with mild green chiles (I used Rotel)
• 1 1/8 tsp chili powder
• 3/4 tsp plus 1/8th tsp ground cumin
• 1/4 tsp garlic powder
• 1/4 tsp oregano 
• 1 medium scallion, diced
• 1 tbsp chopped cilantro (optional)

For the Slaw:

• 1 1/3 cups shredded red cabbage
• 1 tsp red wine vinegar (or lime juice)
• salt and black pepper, to taste

For the Taco:

• 12 crisp corn taco shells

Optional toppings: (not calculated)

• pico de gallo
• 1 medium haas avocado, sliced (+ add 2 pts per serving)

Directions:

Season chicken with pinch of salt, garlic powder, oregano, 1/8 tsp of the chili powder and 1/8th tsp cumin.

Add the beans and tomatoes to the crock pot and season with the remaining chili powder and cumin. Place chicken in the crock pot and cover. Cook on HIGH 2 hours.

Meanwhile, combine shredded cabbage with vinegar (add more to taste), season with salt to taste; set aside.

Remove chicken from the crock pot and shred with two forks. Drain beans and transfer to a platter, or back to the crock pot to keep warm. Top with shredded chicken, scallions and cilantro.

To serve, warm the taco shells according to package directions. Fill with equal amounts of bean and chicken mixture. Top with cabbage and your favorite toppings.

Quinoa Kale Patties

INGREDIENTS adapted from Heidi Swanson's Super Natural Every Day
{printable recipe} 

• 1 cup quinoa
• 2 cups water
• 4 eggs, whisked
• 1/3 cup Parmesan cheese
• 3 spring onions, sliced thin
• 3 cloves garlic, minced
• 1/2 teaspoon sea salt
• 1 cup steamed kale, chopped
• 1 cup breadcrumbs ( GF friends: be sure to use GF breadcrumbs. I always make my own.*)
• 1 teaspoon olive oil
• optional toppings: avocado, cilantro, lemon juice, salsa verde, garlic oil

If you happen to already have leftover cooked grains on hand, this recipe calls for 2 1/2 cups. Otherwise, whip up some quinoa from scratch... Rinse 1 cup of quinoa thoroughly and place the grains in a medium sauce pan with 2 cups of water. Allow quinoa to soak for 15 minutes. Then, with the lid on the pan, bring the water to a boil and reduce to a simmer. Cook until quinoa is tender and has absorbed the liquid - about 20 minutes. Let cool to room temp.

In a large bowl, mix together cooked quinoa, eggs, Parm, spring onions, garlic, salt, steamed kale, and breadcrumbs. Let everything sit for a few minutes to absorb the liquid. You want the batter to be moist, but not runny. Form patties and get your pan ready for cookin'.

Heat 1 teaspoon olive oil in a large skillet over medium-low heat. Cook up to 6 patties at at time (don't overcrowd the pan). Cover the pan and let the cuties cook for 7-10 minutes until the underbellies are a deep rich brown. Flip and cook the other side for another 7-10 minutes until both sides are nice and brown. Let patties rest on a cooling rack while you finish the next batch.

I ate my patties topped with avocado, lemon juice, cilantro, a drizzle of really nice olive oil, and sea salt. If you want to pack your patties to eat for lunch at work and want an easy topping, just chop up some avocado and place it in a container with salsa verde and you're ready to go.

Note: If you don't want to eat all the patties right away, go ahead and refrigerate the batter and cook patties up to order at a later moment.

*A Note on gluten-free breadcrumbs... For my gluten-free friends who are new to making his/her own breadcrumbs, here's how you do it. Toast up a few slices of bread (or those lonely end-pieces) until they're dry. Tear the toasted bread up into chunks, toss them in the blender. Pulse a few times and you've got homemade breadcrumbs. So easy... and I love to put scraps to good use! 

makes 12 small patties 

Crock Pot Picante Chicken and Black Bean Soup

If you love a slow cooker recipe that requires no pre-cooking, then you'll love this spicy black bean soup. Spicy black bean and chicken soup with tomatoes, chiles, peppers and spices is delicious served with cool avocado and a touch of sour cream. Top it with cilantro for freshness and your taste buds will want to do a mariachi dance.



Crock Pot Chicken and Black Bean Soup 
Skinnytaste.com 
Servings: 7 • Size: 1 1/2 cups • Old Pts: 6 pts • Weight Watchers Points+: 6 pts
Calories: 306 • Fat: 6 g • Protein: 28 g • Carb: 37.5 g • Fiber: 13.5 g • Sugar: 3 g
Sodium: 698.4 mg (without the salt)

Ingredients:

• 1 red bell pepper, minced
• 2 (15 oz) cans black beans, rinsed and drained
• 3 1/2 cups low sodium chicken broth
• 2 (10 oz) cans Rotel tomatoes with green chilies
• 4 oz can diced green chiles
• 1 tbsp ground cumin
• 1 tsp ancho chile powder
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/4 tsp oregano
• 16 oz (2) skinless chicken breast
• 1/2 cup chopped cilantro, divided
• 2 medium scallions, diced
• cut limes, for serving 
• 1 medium haas avocado, sliced
• sour cream, for serving (optional)

Instructions:

Take one can of beans and place in the blender along with 2 cups of the chicken broth; puree then add to your slow cooker. Add the remainder of the beans and chicken broth into the slow cooker along with tomatoes, diced green chiles, cumin, chile powder, garlic powder, onion powder, oregano, chicken breast, and 1/4 cup of the cilantro. Set slow cooker to HIGH 4 hours or LOW 6 to 8 hours.

After it's done, remove chicken and shred with 2 forks. Place back into the slow cooker and add fresh scallions, remainder cilantro and adjust salt and cumin, to taste.

Serve hot with lime wedges, avocados, and sour cream if desired. Makes about 10 1/2 cups.

DIY Kale Chips! Plus, A Whopping 10 Flavor Options

Base Ingredients:
1 bunch kale, washed and dried (crucial step!)
1 tbsp olive oil

Flavor Variations:
Soy & Sesame: 2 tbsp soy sauce + 1 1/2 tbsp sesame seeds
Salt & Vinegar: 1 quarter cup sherry vinegar + 2 tsp fine salt
Lime & Chili: Juice of 1 lime + 1 tsp lime zest + 2 tsp chili powder
Seasoned Lemon: 2 tbsp Annie's Naturals Lemon Chive Salad Dressing + juice of 1 lemon + 1 tsp black pepper
Balsamic Vinaigrette: 3 tbsp balsamic vinegar + 1 tbsp Dijon mustard + 2 tsp Herbes de Provence
Roasted Garlic: 3 cloves garlic, finely chopped + 3 tsp garlic salt
Creamy Dill: 1 tbsp sour cream mixed with base olive oil + 3 tbsp fresh dill, chopped
Roasted Chicken (don't hate, ask the UK!): 1 chicken bullion cube dissolved into 1/4 cup water
Extra Cheese: 2 tbsp Parmesan or Asiago cheese. Half mixed in the bag, half sprinkled on before baking.
French Onion: 1 packet (or two tbsp) french onion dip or soup mix, combine with olive oil.

Step 1: Preheat the oven to 300. Pour base ingredients into a large Ziplock bag.

Step 2: Pour flavor ingredients in, and shake/smoosh until they're relatively combined.

Step 3: Remove kale stems, and chop into large-bite-sized pieces (they'll shrink a bit while baking). Put the kale in the bag — don't press the air out.

Step 4: Shake, shake, shake then turn it upside down and shake some more.

Step 5: Once the chips are evenly coated, open the bag a bit and press air out. Re-seal, and now massage the kale through the bag. This will help the tough leaves take the flavor.

Step 6: Lay kale on a lined baking sheet (or one that's sprayed lightly with cooking spray). Pop 'em in the oven for 30 minutes or until crisp!

Step 7: Go out for more kale. You'll be doing this all week long
.

Quinoa Protein Bars

• 

  Amanda Mertz - "So good and like having them available as a quick snack."

  Ingredients 

  1/3 cup quinoa, pre-rinsed

  • 2/3 cup water
  • 16 whole (pitted) dates, no sugar added
  • 1/2 cup raw almonds with skin
  • 1/3 cup natural crunchy peanut butter (almond butter is an option) or try SunButter, its peanut & gluten free
  • 1/4 cup dark chocolate chips, Enjoy Life brand is gluten free
  • 1 tablespoon honey (optional)

• Directions

  TIP: Make this recipe into 20 Quinoa Protein Bites at about 1" each, and you've got a snack that's under 100 calories!

  NOTE: The fats in our Quinoa Protein Bars are healthy fats primarily from the almonds. The calories are mostly from the dates, which is one of nature's sweetest foods. You will find only natural, unrefined sugars in this recipe which contains 4 SUPERFOODS--Quinoa, dates, almonds and dark chocolate.

  Add quinoa and water to a small sauce, cover and bring to a boil, reduce heat to a simmer and cook approximately 15 minutes or until all water has been absorbed. Cool to room temperature and refrigerate at least 2 hours...overnight will work.

  Using a food processor, add dates and pulse until they form a ball. Remove dates and place in a medium mixing bowl. Add almonds to the food processor and pulse until finely minced. Be careful not to turn the almonds into mill. Add dates, almonds, peanut butter and cold quinoa to the food processor and pulse until ingredients are well combined. Return ingredients to the mixing bowl, shape into 6 - 2" x 1" bars, about 1" thickness. Place on a dish, refrigerate until chocolate is set.

  In a small saucepan, add chocolate chips and honey...melt over low heat or in a double-boiler. Evenly spread chocolate over the top of each protein bar, return to the refrigerator and allow chocolate to harden. Bars can be stored in an airtight container for several days.

  Note: Quinoa Protein Bars are gluten free.
• See full Other information and recipes on skinnyms.com

Slow Cooker Picadillo - Skinnytaste.com

Servings: 11 • Size: 1/2 cup 
• Old Points: 4 pts • Weight Watchers Points+: 4 pts

Calories: 170 • Fat: 7 g • Protein: 22.5 g • Carb: 4.5 g • Fiber: 1 g • Sugar: 1.5 g
Sodium: 237 mg (without the salt)

Ingredients:

• 2 1/2 lbs 93% lean ground beef
• 1 cup minced onion
• 1 cup diced red bell peppers
• 3 cloves garlic, minced
• 1/4 cup minced cilantro
• 1 small tomato, diced
• 8 oz can tomato sauce
• 1/4 cup alcaparrado (manzanilla olives, pimientos, capers) or green olives
• 1 1/2 tsp ground cumin
• 1/4 tsp garlic powder
• 2 bay leaves
• kosher salt and fresh pepper, to taste

Directions: 

Brown meat in a large deep skillet on medium-high heat; season with generously with salt and a little pepper. Use a wooden spoon to break the meat up into small pieces. When meat is no longer pink, drain all the liquid from pan. Add the onions, garlic and bell peppers to the meat and cook an addition 3-4 minutes.

Transfer the meat to the slow cooker, then add tomato, cilantro, tomato sauce, 1 1/4 cups water, alcaparrado (or olives) [I usually add some of the brine from the jar for added flavor] then add the spices.

Set slow cooker to HIGH for 3 to 4 hours or LOW for 6 to 8. After it's ready, taste for salt and add more as needed [I added a little more cumin and garlic powder at the end as well since the crock pot tends to mute the flavors of herbs and spices]. Discard the bay leaves and serve over brown rice.

Makes about 5 3/4 cups.

Serve this with 3/4 cups brown rice for an 8 point meal and a salad on the side.