Chicken and Pinto Bean Soup

Chicken and Pinto Bean Soup

adapted from Taste of Home November 2013

Feel free to use any type of beans that you have on hand.

Makes 3 servings                                                          4 WW pp / serving

1/4 lb. boneless, skinless chicken breasts, cut into 1/2 inch pieces
2 cups homemade chicken stock or canned broth
3/4 cups canned or frozen corn
1/2 can (15 oz.) pinto beans, rinsed and drained
1/2 can (10 oz.) diced tomatoes and habaneros, undrained
1 Tbsp. cilantro, minced
1 1/2 tsp. chili powder
1/4 tsp. ground cumin
1.5 oz. baked tortilla chips
2 Tbsp. fat free cheddar cheese

1. In a soup pot coated with cooking spray, cook the chicken until no longer pink, about 5 minutes.
2. Add broth, corn, beans, tomatoes, cilantro, chili powder and cumin to the pot; Bring to a boil.
3. Reduce heat and simmer until flavors are melded, about 15 minutes.
4. Add the cilantro and serve with chips and cheese on the side.

Enjoy!

Fat Free Refried Beans

Fat Free Refried Pinto Beans

adapted from Allrecipes

My husband who does not like refried beans in Mexican restaurants likes this version. Taking the fat out did not affect the taste or texture. Yum! 

served with Tex Mex Bacon Turkey Burgers with Fat Free Queso

Makes 2 servings                                                          0 WW pp / serving

1 cup canned pinto beans (or your favorite canned beans), rinsed and drained
1/4 cup water + additional for thinning if needed
1 clove garlic, minced
1/2 tsp. freshly ground black pepper
1/2 tsp. Kosher salt
1/2 tsp. liquid smoke
1/8 tsp. ground cumin
1/4 cup minced onion
1/4 tsp. grated Cojita cheese (optional)

1. In a small bowl, mash 2/3 cup of beans with a fork until it forms a paste, as thick or lumpy as you like.
2. In a small saucepan, combine the remaining 1/3 cup beans, water, garlic, salt, pepper, liquid smoke, cumin and onion; cook for 10 minutes or until the onions have softened.
3. Add the mashed beans and heat through.
4. Thin with additional water if needed and sprinkle with cheese, if using, prior to serving.

Enjoy!

Mexican Pinto Beans

Mexican Pinto Beans

adapted from Mexico One Plate at a Time  by Rick Bayless

This makes a brothy bean dish. It can be turned into refried beans by draining the beans (reserve the broth) and cooking them again with sautéed onion and garlic; mashing them with a spoon or potato masher and adding enough bean broth to make it smooth.

The epazote adds a sweet mild flavor to the beans. Substitute other dried beans that you may have in your pantry.... kidney, black, white etc.

Makes 2 servings                                                       1 WW Blue point / serving

1/4 cup dried pinto beans

1 tsp. bacon drippings or olive oil

1/4 medium onion, chopped

3/4 tsp. dried epazote (optional)

2 tortilla chips, crushed

2 tsp. Mexican queso fresco or feta cheese

1. Put the beans in a pot along with 2 cups of water, the bacon drippings, onion and epazote; bring to a boil.
2. Lower the heat to simmer, cook with the cover slightly askew for 2 hours.
3. Check the pot occasionally and add more water as needed.
4. To serve, top with crumbled tortilla chips and cheese.

Enjoy!

Zero Point Vegetarian Chili

 Zero Point Vegetarian Chili

adapted from DIY Candy

Use any canned beans you have on hand such has black beans, cannellini beans, pink beans etc.

This is a mildly spicy chili. If you want it hotter use a canned diced tomatoes with habaneros.

Alternatively, this can be cooked in a slow cooker. Sauté the zucchini, onion, carrots, celery and pepper in a pan coated with cooking spray, about 5 minutes or until tender. Add the veggies and the remaining ingredients to a slow cooker coated with cooking spray and cook on high for 3-4 hours or low for 7-8 hours.

Makes 3 servings                                                     0 WW Blue points / serving

1  15-oz can pinto beans, drained & rinsed

1  15-oz can kidney beans, drained & rinsed

1 10 oz. can diced tomatoes with green chiles

5 oz. tomato sauce

1 small zucchini, diced

1 carrot, peeled & diced

2 small yellow bell peppers, seeded & diced

2/3 celery stalk, diced

1/2 cup canned or frozen corn, drained

1/2 tsp. cumin

1/2 tsp. dried oregano

1 tsp. chili powder

1 cloves garlic, minced

1/3 onion, diced

1. Put all ingredients in a small electric pressure cooker, stir to combine.
2. Select the Beans / Chili or Meat / Stew button depending on your cooker. 
3. Make sure the pressure valve is closed. Start the machine. It will cook for 20-30 minutes depending on your machine. (min is 30 minutes).
4. Release the pressure and serve.

Enjoy!

Chicken Chorizo Chili

Chicken Chorizo Chili

adapted from Rachael Ray Every Day October 2013 

Making your own ground sausage allow you to control the fat and calories. If using store bought recalculate the point value based on the brand you buy.

Makes: 3 servings   

0 WW Blue points per serving NOT including optional toppings

Cooking spray
1/2 lb. Homemade Chicken Chorizo or store bought
1/2  large onion, chopped
1/2 red, orange or yellow bell pepper, seeded and chopped
1/2 summer squash or zucchini, chopped
1 1/2 large jalapeno chile peppers, ribs and seeds removed, chopped
2 cloves garlic, sliced
Kosher salt and freshly ground pepper
1/2 Tbsp. ancho chile powder *

1/2 Tbsp. Guajillo chile powder *
1/2 Tbsp. ground cumin
1/2 Tbsp. ground coriander
1 cup chicken stock
1 (14.5 oz.) can diced fire-roasted tomatoes with juice
1 cup canned or frozen corn kernels, thawed if frozen
1/2 (14 oz.) can pinto beans, drained and rinsed
Chopped scallions, for garnish

Optional Toppings

Reduced fat cheddar cheese    1 WW Blue point / Tbsp.

Fat free sour cream                   0 WW Blue point / Tbsp.

Lime wedges                               0 WW Blue point / wedge

Cilantro Lime Sauce                  1 WW Blue point / Tbsp.

1. In a small pan coated with cooking spray, sauté the corn until lighted browned. Set aside.
2. In a soup pot coated with cooking spray, cook the chorizo and cook until browned, about 5 minutes.
3. Add the onion, bell pepper, yellow squash, jalapenos and garlic; season with salt and pepper. 
4. Partially cover and cook until the vegetables soften, about 10 minutes. 
5. Add the spices and stir 1 minute. 
6. Add stock, tomatoes, corn and beans. Simmer uncovered until the chili thickens, about 10 minutes.
7. Serve topped with scallions and any other optional toppings.

Enjoy!

* If you do not have the specific chile powders listed you can use your favorite chili powder.