Southwest Eggrolls

Ingredients

1 boneless, skinless chicken breast, pounded flat
1 Tbsp extra virgin olive oil
2 Tbsp chopped bell pepper (red or green)
2 Tbsp chopped green onion
2 Tbsp chopped fresh jalapeno pepper
3/4 cup black beans, rinsed (1/2 of 15 oz can)
3/4 cup whole kernel corn, rinsed (1/2 of 15 oz can)
2 Tbsp chopped, frozen spinach
1/4 tsp dried parsley
1/2 tsp ground cumin
1/2 tsp chili powder
dash cayenne pepper
salt to taste
4 oz shredded Monterey Jack cheese (or Pepper Jack for a little extra kick)
5 whole wheat tortillas, 8 inch
1 medium avocado

Directions

Broil the chicken breast until the juices run clear. Set aside to cool.
In a large skillet, heat the olive oil. Add the bell pepper, green onion and jalapeno pepper. Saute a few minutes, until the vegetables are tender.
Shred the chicken breast. Add the chicken, black beans, corn, spinach and spices to the skillet and mix well. Cook for a few more minutes on low, stirring occasionally. Remove from heat and stir in cheese until melted.
Heat each tortilla and add 1/5 of the mixture. Fold the tortilla so it is completely closed. Place on a small cookie sheet folded side down. When all five are filled, put cookie sheet in the broiler and cook for 2-3 minutes on each side of the eggroll or until the tortilla is crispy and golden brown. Cut each eggroll diagonally and serve with mashed avocado.

You can dip in sour cream, salsa, or guacamole. Not included in nutritional values.

You can always adjust the spices to your taste.

*if made in advance and frozen for later, bake the eggroll 25 -30 minutes at 350 and then broil each side for a 2 - 3 minutes to get the crispy shell.

Cafe Rio Rice

Cilantro Lime Rice

3 c water
3 c rice
3 chicken bouillon cubes
1 tsp salt
¼ cup lime juice
1/2 small onion
2 cloves garlic
1/2 bunch cilantro, remove large stems
1 small can green chiles

Place water, rice, bouillon, and salt in pot. Bring to boil. Place lime juice, onion, garlic, cilantro and green chilies in a blender and puree. Stir into rice. Simmer, covered, for about 25 minutes.

Cafe Rio Black Beans

Black Beans

1 can black beans, rinsed
2 Tbl finely mined onion
2 cloves minced garlic
1 tsp ground cumin
1 cup tomato juice
3 Tbl chopped Fresh Cilantro
1 tsp salt

Fry onion, garlic and cumin in a small amount of olive oil. Add beans, tomato juice, cilantro and salt and heat through.

Tilapia

Dressing
1	tablespoon honey
1	tablespoon rice vinegar
2	teaspoons grated gingerroot
1/2	teaspoon salt
Salad
1/2	medium cucumber, cut in half lengthwise, thinly sliced
1/4	red bell pepper, diced
3	green onions, thinly sliced (3 tablespoons)
1	teaspoon chopped fresh cilantro
Fish
2	tablespoons Gold Medal® all-purpose flour
1	teaspoon lemon-pepper seasoning
1	cup Progresso® panko crispy bread crumbs or Progresso® plain bread crumbs
1	egg white
1	tablespoon water
4	tilapia or other white fish fillets (6 oz each)
1	tablespoon vegetable oil

1.	In medium bowl, mix dressing ingredients. Stir in salad ingredients to coat.
2.	On plate, mix flour and lemon-pepper seasoning. On second plate, place bread crumbs. In medium bowl, beat egg white and water with wire whisk or fork. Coat each piece of fish with flour mixture. Dip into beaten egg white; coat well with bread crumbs.
3.	In 12-inch nonstick skillet, heat oil over medium-high heat. Add fish fillets; cook 3 minutes. Carefully turn fish over. Reduce heat to medium; cook 3 to 4 minutes longer or until fish flakes easily with fork. Serve fish topped with salad.

Hummus Pita's

Hummus
1	can (15 or 19 oz) Progresso® cannellini beans, drained, rinsed
2	tablespoons fresh lemon juice
1	tablespoon olive oil
1/4	teaspoon salt
1	small clove garlic, chopped
1/8	teaspoon ground red pepper (cayenne)
2	tablespoons chopped fresh basil leaves
Sandwiches
4	whole wheat pita (pocket) breads (6 inch), cut in half to form pockets
1 1/2	cups loosely packed fresh spinach
4	very thin slices red onion, cut in half
8	thin slices tomato, cut in half

1.	In food processor bowl, place all hummus ingredients except basil; process 1 to 2 minutes or until smooth. Add basil; pulse to mix.
2.	To assemble sandwiches, spoon about 2 tablespoons hummus into each pita bread half. Place spinach leaves, onion and tomato slices in each.

Oatmeal

Baked Apple-Raisin Oatmeal

From eatbetteramerica.

Prep Time:10 min

Start to Finish:1 hr

makes:8 servings

2	cups chopped unpeeled apples or pears (2 medium)
2 2/3	cups old-fashioned oats
1/2	cup raisins
2	teaspoons ground cinnamon
1/4	teaspoon salt
4	cups plain or vanilla soymilk
1/4	cup real maple syrup
	Additional soymilk, if desired
	Chopped toasted walnuts, if desired

1.	Heat oven to 350°F. Spray 2-quart casserole with cooking spray. In casserole, stir together apples, oats, raisins, cinnamon, salt, soymilk and syrup.
2.	Bake uncovered 45 to 50 minutes or until most of liquid is absorbed. Pour additional soymilk over each serving; sprinkle with walnuts.
High Altitude (3500-6500 ft): No change.

turkey meatloaf

Ingredients

• 1 1/2 pounds lean ground turkey
• 1 onion, chopped
• 1 bunch fresh spinach, thick stems removed and leaves chopped (about 4 cups)
• 1 cup flat-leaf parsley, chopped
• 1/2 cup whole-wheat bread crumbs
• 2 tablespoons Dijon mustard
• 1 large egg white
• kosher salt and black pepper
• 1/4 cup ketchup
• 2 pounds red potatoes, quartered
• 1 cup buttermilk
• 1 tablespoon olive oil
• 1/4 cup marinara sauce (optional)

Directions

1. Heat oven to 400° F. In a bowl, combine the turkey, onion, spinach, parsley, bread crumbs, mustard, egg white, and 1/2 teaspoon each salt and pepper.
2. Transfer the mixture to a baking sheet and form it into a 10-inch loaf. Spread with the ketchup. Bake until cooked through, 45 to 50 minutes.
3. Meanwhile, place the potatoes in a large pot of cold water. Simmer until tender, 15 to 18 minutes. Drain the potatoes and mash in the pot with the buttermilk, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
4. Serve the meat loaf with the marinara sauce (if using) and potatoes.