Low-fat layered bean dip

I found this in one of Mom's cookbooks YEARS ago and it has been our go-to date night dip ever since. Despite all the chopping involved in this, it can be thrown together in less than 20 minutes.

1 can kidney beans (rinsed and drained)
1/4 cup salsa
Fat- free plain yogurt (I use Greek yogurt, much more sour cream-ish)
Shredded cheddar cheese
Chopped tomatoes
Chopped green onions
Sliced olives

In a blender, or using a thunderstick, blend together beans and salsa. Spread in a 9x9 (or slightly smaller) pan. Spread a thin layer of yogurt on top, just enough to cover the beans. Top with cheese, tomatoes, green onions and olives. Served with baked tortilla chips.

This doesn't make a lot, Neil and I polished this off ourselves. Double it if serving more than three people.

Cilantro Lime Empanadas

This is another winner from Sweat Pea. I love that I get to hide vegetables in a fun package, even though hope to some day not have to. I've only made this with taco seasoning, but if I can find the Penzey's spice I'm getting it. I highly recommend the salsa, sour cream with a little fresh cilantro dip at the end. These are very hot when they first come out so be careful.

Easy Cilantro Lime Empanadas

1 package frozen filo, thawed (they usually come with two separate rolls, you will only need one)
1 -12 oz package frozen pureed butternut squash
1 - 15 oz can black beans, rinsed and drained
1 teaspoon salt
1 teaspoon Arizona Dreaming seasoning (a new Penzeys spice mixture, or you can use taco seasoning)
4 ounces reduced-fat cream cheese
1/2 cup fresh cilantro, chopped
juice of one lime
1 tablespoon vegetable oil or cooking spray

Preheat oven to 400 degrees.

Roll out the filo on a counter and cut it in half lengthwise and be sure to cover with a barely damp cloth when you are not working with it.

In a medium bowl, mix the squash, black beans, salt and seasoning. With a pastry blender or the back of a large fork, smash the mixture together, breaking up the beans a bit while you do so. Add the cream cheese, cilantro and lime, and mix well until everything is fully incorporated.

Take 2-3 sheets of the filo and place 2 tablespoons of the cilantro lime mixture at one end like this:


Fold in triangles, much like you would fold a flag, like this:


Place on a cookie sheet lined with parchment paper or a Silpat liner:


Brush with a bit of oil or spray with cooking spray. Repeat until the filling is gone.

Bake 15-18 minutes or until slightly browned.

Makes about 18.

Serve with sour cream, salsa and a touch more cilantro:

Vegetable camoflauge

In my ongoing effort to get more vegetables into me and my family, I found this little trick online. Shred a yellow summer squash and cook it up in your scrambled eggs. Yesterday I did 5 eggs and 1 cup shredded squash with a little bit of milk. No one was the wiser and the kids scarfed it down. Next time, I'm adding more squash.

Does that look like vegetables? I don't think so.

Falafel with Yogurt Tahini Sauce

I got this recipe off of one of my favorite food blogs (Sweet Pea), it was completely outside the realm of things I've ever made before. I burned the first couple, I'm still trying to master pan-frying, but the rest were really good. The kids were afraid but Neil and I both really liked them.



Falafel:
2 - 15 oz cans of garbanzo beans or chickpeas, drained and rinsed
1 medium onion, chopped
4 cloves of garlic
1/4 cup fresh parsley
1 teaspoon ground cumin
1/2 - 1 teaspoon salt
1/4 teaspoon fresh ground pepper
1 teaspoon baking powder
4-6 tablespoons all-purpose flour
vegetable oil

In a food processor, combine all ingredients except the flour. Pulse until the mixture is chopped (you may have to scrape the sides of the food processor a few times to help) into small pieces.

Add a few tablespoons of flour and pulse again. You want the mixture to resemble very coarse sand or small pebbles and to be able to be formed into small patties. If necessary, add a couple more tablespoons of flour.

Shape into 10-12 individual 2 inch wide disks (think slider burger size). If cooking immediately, set in the fridge for a few minutes or you can store them in the refrigerator until you are ready to use. They can be made up to 2 days in advance.

Heat a large skillet to high. Pour in enough oil to coat the bottom of the pan about 1/4 inch high. Add the falafel patties and cook for 4-5 minutes. Flip, repeat.

Serve in a pita with yogurt tahini sauce (see recipe below) or hummus, tzatziki or just lettuce and sliced tomatoes.



Mmmm...delish!

Serves 4

Yogurt Tahini Sauce:
1 cup fat free plain greek yogurt
2 tablespoons tahini*
1 tablespoon fresh lemon juice
1/2 teaspoon salt

Combine all ingredients.

Makes about 1 1/4 cups.