Roasted Shrimp with White Beans and Feta

Roasting the shrimp prevents overcooking the shrimp while still keeping them tender.  Recipe serves 4.

What you’ll need:

  • 2 tablespoons plus 4 teaspoons olive oil
  • 3 tablespoons lemon juice
  • 1/4 teaspoon salt
  • 1 pound peeled and deveined large shrimp
  • 1 cup finely chopped red onion
  • 1 (15 ounce) can cannellini beans, rinsed and drained
  • 1/4 cup chicken broth
  • 1 teaspoon finely grated lemon rind
  • 4 teaspoons balsamic vinegar
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon black pepper
  • 1/4 cup chopped fresh mint
  • 1/4 cup crumbled feta

What you’ll do:

  • Preheat the oven to 450 degrees.
  • Combine 2 teaspoons oil, 1 tablespoon lemon juice and 1/8 teaspoon salt in a dish.
  • Add the shrimp; toss to coat.  Set aside.
  • Heat 2 teaspoons of oil in a nonstick skillet over medium heat.
  • Add the onion; saute for 2 minutes.
  • Stir in the beans, chicken broth, 1/8 teaspoon salt.
  • Cook for 3 minutes.
  • Arrange the shrimp on a baking sheet; roast for 4 minutes.
  • Combine 2 tablespoons of oil, 2 tablespoons of lemon juice, lemon rind, vinegar, mustard and black pepper in a bowl.
  • Pour half of the mixture over the beans and toss.
  • Stir in the mint.
  • Divide evenly among 4 plates.
  • Sprinkle with feta and arrange the shrimp alongside the beans.
  • Top with the remaining dressing.

Recipe and image from Cooking Light.

So what are you waiting for…Get dinner on the table!

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Butternut Squash, Kale and Black Bean Quesadillas

By mashing half of the beans, the quesadillas are creamier and stay together better.  Serve with a fruit salad.  Recipe makes 4 quesadillas.

What you’ll need:

  • 2 cups prechopped peeled butternut squash
  • 6 tablespoons water
  • 2 cups baby kale
  • 1 teaspoon canola oil
  • 1/4 teaspoon salt
  • 1 cup canned black beans, rinsed and drained
  • 4 (8-inch) whole-wheat tortillas
  • 1 1/2 cups shredded mozzarella

What you’ll do:

  • Heat a skillet over medium heat.
  • Add the squash and 6 tablespoons of water; cover and cook for 6 minutes.
  • Uncover and stir in the kale, oil and salt.
  • Cook for 2 minutes; remove from heat.
  • Place 1/2 cup of beans in a bowl and mash.
  • Add the remaining 1/2 cup of beans and the squash to the bowl.
  • Toss.
  • Divide the mixture evenly between the tortillas.
  • Top evenly with cheese.
  • Fold each tortilla in half over the filling.
  • Wipe the skillet clean and return to stove over medium heat.
  • Spray with cooking spray.
  • Add 2 tortillas and cook 2 minutes on each side.
  • Repeat with remaining tortillas.

Recipe and image from Cooking Light.

So what are you waiting for…Get dinner on the table!

White Bean and Pumpkin Hummus

This fall-inspired dip is perfect for a snack or as an appetizer.  Serve with pita chips.  Recipe serves 12.

What you’ll need:

  • 1 cup canned pumpkin puree
  • 2 tablespoons tahini (sesame seed paste) – or use more olive oil
  • 2 1/2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/8 teaspoon salt
  • 1 (15-ounce) can white beans, rinsed and drained
  • 2 garlic cloves, chopped

What you’ll do:

  • Place all the ingredients in a food processor and process until smooth.
  • Serve with pita chips.

White Bean and Pumpkin Hummus

Pumpkins aren’t just for carving.  This lightly sweet and smoky take on hummus is the perfect snack or appetizer for any autumn gathering.  Recipe makes 12 servings.

What you’ll need:

  • 3 (6-inch) whole-wheat pitas, each split in half to form 2 rounds
  • 2 teaspoons olive oil
  • 1/2 teaspoon salt
  • 1 cup canned pumpkin puree (not pumpkin pie mix)
  • 2 tablespoons tahini
  • 2 1/2 tablespoons of lemon juice
  • 1 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoons smoked paprika
  • 1 (15-ounce) can white beans, rinsed and drained
  • 2 garlic cloves, chopped

What you’ll do:

  • Preheat the oven to 400 degrees.
  • Lightly brush the “rough sides” (what was the inside) of the pitas with olive oil.
  • Sprinkle with salt.
  • Cut each pita half into 8 wedges.
  • Arrange the wedges on a single layer on baking sheets.
  • Bake for 5 minutes; rotate the pans and bake 5 more minutes or until golden and crisp.
  • While the chips bake, place the pumpkin puree and the remaining ingredients in a food processor (or blender) and process until smooth, about 30 seconds.
  • Serve the pumpkin dip with the pita chips.

Recipe and image from Cooking Light.

So what are you waiting for…Get dinner on the table!

Three-Bean Tacos

Taco night gets a hefty dose of protein with this fun meatless recipe that features three different types of beans along with veggies, cheese and spices.  Recipe serves 6.

What you’ll need:

  • 1 teaspoon olive oil
  • 1 cup diced onion
  • 1/2 cup diced red bell pepper
  • 1/2 cup diced green bell pepper
  • 1 tablespoon chili powder
  • 2 teaspoons dried oregano
  • 1 teaspoon ground cumin
  • 1 garlic clove, minced
  • 1 cup canned chickpeas, rinsed and drained
  • 1/2 cup canned black beans, rinsed and drained
  • 1/2 cup canned pinto beans, rinsed and drained
  • 1 (8-ounce) can tomato sauce
  • 12 taco shells
  • 3/4 cup shredded lettuce
  • 3/4 cup diced tomato
  • 1/2 cup shredded cheese
  • 1/2 cup salsa

What you’ll do:

  • Heat oil in a large nonstick skillet over medium-high heat until hot.
  • Add the onion, bell peppers, chili powder, oregano, cumin and garlic.
  • Saute 2 minutes.
  • Add the chickpeas and beans along with the tomato sauce.
  • Bring to a boil, reduce heat and simmer for 20 minutes or until thick.
  • Prepare the taco shells according to package direction.
  • Spoon 1/4 cup bean mixture into each shell and top as desired.

Recipe and image from Cooking Light.

So what are you waiting for…Get dinner on the table!

Marinated Chickpeas

This recipe is great served as a side dish for a get together.  But for a family dinner, toss with cooked pasta for a light and vegetarian option.  Recipe serves 6.

What you’ll need:

  • 1/4 cup chopped parsley
  • 1/4 cup olives, pitted and chopped
  • 1/4 cup pickled banana peppers, chopped
  • 1/4 cup crumbled feta cheese
  • 2 teaspoons chopped chives
  • 1 teaspoon chopped rosemary
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 3 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 2 garlic cloves, minced

What you’ll do:

  • Combine the parsley, olives, banana pepper, feta, chives, rosemary and chickpeas in a bowl.
  • Combine the lemon juice, oil and garlic in a small bowl; whisking to combine.
  • Drizzle the dressing over the bean mixture; toss to coat.
  • Chill at least an hour before serving.

Recipe and image from Cooking Light.

So what are you waiting for…Get dinner on the table!

Smashed White Bean and Avocado Sandwich

This is a great no-cook sandwich to add to your dinner rotation.  If you can’t find sprouts, no big deal – leave them off the sandwich.  Or try this sandwich using black beans instead of white beans.  Recipe serves 4.

What you’ll need:

  • 1 15-ounce can white beans, rinsed and drained
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 8 slices multigrain bread
  • 1 small red onion, thinly sliced
  • 1 seedless cucumber, sliced thinly
  • 4 to 5 ounces sprouts
  • 1 avocado, pitted, peeled and thinly sliced

What you’ll do:

  • In a medium bowl, combine the beans, oil, salt and pepper.
  • Roughly mash with the back of a fork.
  • Divide the bean mixture equally among 4 slices of bread.
  • Top with the onion, cucumber, sprouts and avocado slices.
  • Top with the remaining bread and cut in half, if desired.

Recipe and image from Real Simple.

So what are you waiting for…Get dinner on the table!