Black Bean Burgers


  • 1 small onion, diced
  • 1/2 tsp. cumin
  • 1/2 tsp. coriander
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 2 tsp. garlic, minced
  • 2 cans black beans
  • 2 tbs. cilantro, chopped
  • 1 egg, beaten
  • 2 tsp. hot sauce
  • Juice of 1 lime
  • 1/2-1 cup flour

Heat 1 tbs. of oil in the pan. Add onion, cumin, coriander, salt, and pepper. Cook for 3 minutes. Add garlic and cook for another minute. Remove from pan to cool.

Mash beans and add cooled onion mixture, cilantro, egg, lime juice, and hot sauce. Add flour as needed til thick and held together. Heat oil in pan. Use 1/3 cup to measure patties into pan. Cook a few minutes per side, until lightly browned.

Cajun Chicken Alfredo


  • 2 chicken breasts
  • Cajun seasonings
  • 2 tbs. butter, divided
  • 1 tbs. olive oil
  • 2 garlic cloves, minced
  • 1 cup grape tomatoes, halved
  • 1/4 cup dry white wine
  • 1 1/2 cup cream
  • 1 1/2 cup Italian cheese blend (I used parmesan & asiago)
  • Goat cheese (optional) (I used about 1.5oz)
  • 1 tsp. salt and pepper
  • 12oz. of pasta
  • 2 handfuls of spinach leaves

Cook pasta.

Pound chicken flat and season with cajun spices. Preheat oven to 350 degrees. Heat 1tbs of butter and olive oil over medium high heat. Brown chicken on both sides then place in the oven for 10-15 minutes. Pour white wine in skillet to deglaze. Add garlic, tomato, and spinach. Cook for 2 minutes. Add cream, salt and pepper, and 1 tbs. of butter. Continues to stir for 3-5 minutes. Add cheese and stir. Add pasta and toss to coat.

Salsa Chicken


  • 2 Chicken breasts
  • 16oz. salsa
  • 1 jalepeno, diced
  • 1 package taco seasoning
  • 1 handful cilantro, chopped

Combine all ingredients besides chicken. Pour a small amount of the salsa mixture on the bottom of the crock pot. Add chicken breast. Pour remaining salsa over top. Cook on low for 6 hours until chicken pulls apart. Serve whole or shredded. Serving suggestions: on a salad, with a tortilla, topped with cheese and sour cream.

Chili by Michael


  • 5 bacon slices, finely chopped
  • 1 onion, chopped
  • 2 cloves of garlic, chopped
  • 1 green pepper, chopped
  • 1 lb. ground turkey breast
  • 1 12oz. can of beer
  • 3 tbs. chili powder
  • 1 tsp. Worcestershire
  • 1/2 tsp. salt
  • 1/4 tsp. cumin
  • 14.5oz can diced tomatoes, undrained
  • 1 jalapeno, chopped
  • 8oz. can tomato sauce
  • 15oz can chili beans, rinsed
  • 1/2 cup cheddar cheese for topping

Cook chopped bacon in a large pot over medium heat until browned. Stir in onion and pepper. Cook until tender. Stir in garlic and cook for 1 minute. Increase heat to medium high heat and add turkey. Once turkey is browned, add beer and cook until liquid is reduced to 1/3 of a cup. Stir in chili powder, Worcestshire, salt, cumin, diced tomatoes, and tomato sauce. Cook 30 minutes or until thickens. Stir in beans and cook another 10 minutes. Serve with cheese and toppings of choice.

Huevos Rancheros


  • 1 can of black beans
  • 1 clove garlic
  • eggs
  • 1 can diced tomatoes with chiles (I use rotel)
  • Juice of 1 lime
  • 1/2 tsp. cumin
  • corn tortillas

Make salsa by processing canned tomatoes, garlic clove, and juice from half of the lime. Let sit for flavors to come together.

Combine black beans, remaining lime juice, and cumin. Mash with the back of a fork.

Heat corn tortilla in a skillet and top with bean mixture. Cook eggs as desired Β and put on top of the tortilla. Top with the fresh salsa.

Chicken Stir Fry



  • Chicken Breast, cut into 1in cubes
  • 1 serving brown rice, cooked
  • Vegetables of choice (I used broccoli, carrots, onion, corn, and green beans)
  • 2 tbs. low sodium soy sauce
  • 2 tbs. chicken broth
  • 1 tbs. seasame oil
  • Cooking spray

Spray skillet with cooking spray and add chicken. Cook until lightly browned and cooked through. Remove chicken from pan and add vegetables. Cook until vegetable become tender. Add chicken back to skillet and add soy sauce, chicken broth, and seasame oil. Stir and serve over brown rice.


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