Meatless Main Dishes

2 large Onions, chopped

1 1/2 cups chopped Green Peppers

1 can (14.5oz) Diced Tomatos, drained

3/4 cup Picante Sauce

2 Garlic Cloves, minced

2 tsp Ground Cumin

2 cans (15oz. each) Black Beans, rinsed and drained

8 Corn Tortillas (6 inches)

2 cups (8 oz.) Shredded Reduced-Fat Monterey Jack Cheese, divided

Toppings:

1 1/2 cups Shredded Lettuce

1 cup Chopped Fresh Tomatos

1/2 cup thinly sliced Green Onions

1/2 cup sliced Ripe Olives (optional)

In a saucepan, combine the onions, peppers, tomatoes, picante sauce, garlic, and cumin. Bring to a boil. Reduce heat and simmer, uncovered, for 10-12 minutes.

Stir in beans. Spread a third of the mixture in a 13x9x2 inch baking dish coated with nonstick cooking spray. Layer with four tortillas and 2/3 cup cheese. Repeat layers; top with remaining beans.

Cover and bake at 350 degrees for 30-35 minutes or until heated through. Sprinkle with remaining cheese. Let stand 5 minutes or until cheese is melted. Serve with toppings.

Yields: 9 servings

246 calories, 7g fat, 3g saturated fat, 18mg cholesterol, 746mg sodium, 31g carbohydrates, 8g fiber, 16g protein

Diabetic Exchange: 2 lean meat, 1 1/2 starch, 1 vegetable

1 can Pinto Beans, rinsed and well drained

1/2 cup shredded Cheddar Cheese

1/4 cup Dry Bread Crumbs

2 Tbs chopped Green Onions with tops

1/4 tsp Pepper

1/8 tsp Saltk

1 Egg White or 2 Tbs Egg Product

4 Whole Wheat Hamburger Buns

4 slices Tomato

4 Lettuce Leaves

Horseradish Sauce:

1/2 cup Plain, Non-Fat Yogurt

2 tsp prepared Horseradish

Mash beans. Mix in cheese, bread crumbs, onions, pepper, salt, and egg.

Shape into 4 patties. Cook over medium heat for 10 minutes.

Place each pattie on a bun. Mix Horseradish sauce and top patties. Add tomatos and lettuce.

Yields: 4 servings

1 can (14.5 oz.) Non-Msg Vegetable Broth

3/4 cup Lentils, rinsed

1 3/4 cups shredded Carrots

1 cup finely chopped Onion

1 cup chopped, fresh Mushrooms

1 Tbs Olive Oil

2 Tbs minced, fresh Basil or 2 tsp dried Basil

1 Tbs minced fresh Parsley

1 cup (4 oz.) shredded part-skim Mozzarella Cheese

1/2 cup cooked Brown Rice

1 Egg

1 Egg White

1/2 tsp Garlic Powder

1/2 tsp Salt

1/4 tsp Pepper

2 Tbs Tomato Paste

2 Tbs Water

In a saucepan, bring broth and lentils to a boil. Reduce heat; cover and simmer for 30 minutes or until tender.

In a skillet, saute the carrots, onions, and mushrooms in oil for 10 mintues or until tender. Add basil and parsley; saute 5 minutes longer.

In a large bowl, combine the carrot mixture, cooked lentils, cheese, rice, egg, egg white, garlic powder, salt and pepper; mix well.

Transfer to a 9x5x3 loaf pan coated with nonstick spray. Combine tomato paste and water until smooth; spread over top of loaf. Bake at 350 degrees for 45-50 minutes or until the center is 160 degrees. Let stand 10 minutes

Yields: 6 servings

218 calories, 7 g fat, 3g saturated fat, 46mg cholesterol, 613mg sodium, 26g carbohydrates, 9g fiber, 15g protein

Diabetic Exchange: 2 lean meat, 1 starch, 1 vegetable