Prep Time: 5 mins Cooking Time: 30 mins

Ingredients:
2 cans black beans
1 tablespoon brown sugar
2 tablespoons onion (chopped very small)
1 tablespoon olive oil
1 bay leaf
pinch of cumin
fresh cracked pepper

Saute onions in olive oil over medium heat until translucent. Pour in both cans of black beans (with liquid) and bring to a boil. Add bay leaf, cumin and brown sugar. Stir to combine, turn down heat and cover. Let simmer for 30 mins. Remove bay leaf, add pepper to taste and serve. Makes 4 servings.

Prep Time: 10 mins  Cooking Time: 15 mins

Ingredients:
1 tablespoon olive oil
1 tablespoon flour
3/4 cup lowfat milk
1 cup cheddar cheese
salt and pepper
1 1/2 cup dry orzo pasta

Cook orzo according to package directions drain and set aside. Meanwhile, in a medium pot whisk together olive oil and flour over medium heat until they form a paste. Add milk and continue to whisk until it thickens. Add cheddar cheese and whisk until melted. Pour cooked orzo into cheese sauce and stir to combine. Serve hot. Makes 4 to 6 servings.

Prep Time: 5 mins  Cooking Time: 18 to 20 minutes

Ingredients:
1 package ready to bake biscuits
1 egg (per sandwich)
1 tablespoon lowfat milk
1 tablespoons shredded cheddar cheese

Bake the biscuits according to the directions. Meanwhile, crack 1 large egg into a biscuit sized ramekin, stir in tablespoon of milk and cheese. Microwave on high for exactly one minute. Slide egg onto warm biscuit and enjoy.

Prep Time: 10 mins  Cooking Time: 1 to 2 hours

Ingredients:
1 pound dried white beans (washed and picked over)
20 fresh sage leaves
salt and pepper
2 teaspoons minced garlic
1 tablespoon olive oil

Place beans in a large pot with water to cover. Turn the heat to high and bring to a boil. Add the sage and turn the heat down so the beans bubble steadily but not violently. Cover loosely. Cook, stirring occasionally, until the beans begin to soften; add a good sprinkling of salt and pepper. Continue to cook until the beans are very tender: add water if tech beans dry out. Drain the cooking liquid if necessary, then add the garlic. Taste and adjust the seasoning. Stir in the olive oil and serve warm or room temperature.

Prep Time: 15 mins  Cooking Time: 25 to 35 mins

Ingredients:
1 pound skinless boneless organic chicken tenders
1 cup grated parmesan cheese
1 cup Italian seasoned bread crumbs
1/2 cup olive oil

Preheat oven to 375 degrees. Place one piece of wax paper on the counter and lay chicken tenders out on wax paper. Cover with another sheet of wax paper and pound out until all tenders are the same thickness. Meanwhile, combine grated parmesan and bread crumbs in a shallow bowl. Place olive oil in a separate shallow bowl. Dip each chicken tender in the olive oil and then in the bread crumb mixture making sure to coat boat sides. Place coated tender on a greased cookie sheet. Continue dipping tenders into olive oil and then bread crumbs until all tenders are breaded. Place in the middle rack in the oven and bake for 15 minutes, remove and spray the tops of the chicken pieces with cooking spray. Return to the oven and bake for another 15 minutes or until chicken is done and tenders begin to look brown and crispy. You’ll know they are done when the chicken springs back if you push on it with your finger. (Note, if you have pounded it out thin, it may only need to cook for a total of 18 to 20 mins.) Makes 8 to 10 large tenders.