Huevos Rancheros

2 (14.5 oz) cans diced tomatoes, undrained
2 (14.5 oz) cans black beans, rinsed and drained
1 (4.5 oz) can chopped green chiles, undrained
2 tsp cilantro
3 tsp chili powder
1 tsp ground cumin
salt and pepper to taste
4 (6-inch) corn tortillas
4 large eggs
shredded cheddar cheese

Combine first 7 ingredients in a non-stick skillet and bring to a boil. Cover, reduce heat to low, and simmer for 10 minutes. Break each egg individually into a custard cup and slip into tomato mixture. Cover and simmer 8-10 minutes or until eggs are done. Heat tortillas according to package directions. Remove eggs with slotted spoon. Place tortillas on plates. Top with tomato mixture, 1 egg, and cheese.

Avgolemono

1 (3lb) whole chicken
2 quarts water
2 tbsp olive oil
2/3 cup risotto or aborio rice
2 large eggs
juice of 2 lemons (1/2 cup)
1 tbsp salt
1 tsp ground pepper

Place chicken in pot with 2 quarts water, or enough to cover chicken. Bring to boil and reduce heat to low, skimming when necessary. In a separate pan, heat oil and add onions. Sweat until clear and set aside. When chicken is cooked through, remove from broth. Let chicken cool. Add rice. Bring to a boil then heat to medium-high and simmer until rice is al dente, about 30 minutes. Add chicken back to broth, adding more water if needed. In a small bowl, beat eggs and lemon juice together. Pour 2 cups of the broth into the bowl of eggs and lemon, whisking continuously. Once all the broth is incorporated, add mixture to pot of chicken soup and stir to blend well throughout. Season with salt and pepper. Serve hot

Hamburger and Onion Stuffed Bread

1 large French bagette, or 6 small bagettes
1 tbsp extra-virgin olive oil
1 lb. ground beef
salt and pepper
2 medium onions, finely chopped
1 tbsp Worcestershire sauce
spicy brown mustard
4 slices cheese (Gouda, Swiss, or Mozzarella) sliced to fit bread or shredded

Preheat oven to 200. Crisp the bread then split to create boats. Hollow out bread. Switch the broiler on. Heat skillet over medium-high heat. Add EVOO and meat and season with salt and pepper. Cook 3 minutes. Add onions and cook 10 minutes more, stirring frequently. Add Worcestershire and remove from heat. Spread mustard across bottom of bread. Fill with meat mixture and top with cheese. Melt cheese under broiler.

Healthy Corn Chowder

1 (14.5 oz) can chicken broth
1 (10 oz) pkg frozen whole-kernel corn
1 cup chopped onions
1/2 cup chopped sweet peppers (yellow or red)
1/8 tsp black pepper
1 (12 oz) can evaporated skim milk
1/4 cup all-purpose flour

Combine broth, corn, onion, peppers, and black pepper in a medium saucepan. Bring to a boil, then reduce heat. Simmer, covered, until veggies are tender. In a small mixing bowl, combine milk and flour. Stir into broth mixture. Cook and stir until bubbly. Cook, stirring constantly, one minute more.

Cavatappi with Proscuitto and Parmesan

½ lb. uncooked cavatappi
cooking spray
1 garlic clove, minced
2 tbsp extra virgin olive oil
½ tsp salt
½ tsp black pepper
1 oz thin sliced proscuitto, cut into thin strips
¼ cup shaved fresh Parmigiano-Reggiano cheese

Cook pasta according to package directions. Drain in a colander, reserving 3 tbsp cooking liquid.

Heat pan over medium heat. Coat pan with cooking spray. Add garlic and proscuitto and sauté for 1 minute. Remove from heat and add reserved liquid. Add pasta to the pan and let sit 2 mintues. Add oil, salt, and pepper. Sprinkle with cheese and serve immediately.
4 servings; 313 calories, 2 fiber, 10 fat