Ingredients

1 14-ounce can black beans, drained
Juice of 1 lime
1/4 teaspoon cumin
Hot sauce, such as Cholula or Tabasco
Nonstick cooking spray
8 eggs
Salt and black pepper to taste
1/2 cup feta cheese, plus more for garnish
Pico de gallo, for garnish
Diced or sliced avocado (optional), for garnish

Directions

1. Pulse the black beans, lime juice, cumin and a few shakes of hot sauce in a food processor until it has the consistency of refried beans, adding a bit of water to help if necessary.
2. Coat a small nonstick pan with nonstick cooking spray over medium heat. Crack two eggs into a bowl and beat with a bit of salt and pepper. Add the eggs to the pan, then use a spatula to stir and then lift the cooked egg on the bottom to allow raw egg to slide under. When the eggs have all but set, spoon a quarter of the black bean mixture and 2 tablespoons feta down the middle of the omelet. Use the spatula to fold over a third of the egg to cover the mixture in the center, then carefully slide the omelet onto a plate, using the spatula to flip it over at the last second to form one fully rolled omelet.
3. Repeat with the remaining ingredients to make four omelets. Garnish with pico de gallo, diced or sliced avocado if you like, and a bit more crumbled feta.

Serves 4.

Nutritional information per serving: Calories 330, Fat 8g, Saturated Fat 6g, Sodium 480mg.

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Ingredients

1 1/4 cups ground cornmeal
3/4 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
1 cup skim milk
2/3 cup honey or agave nectar
2 tablespoons canola oil
2 eggs, lightly beaten
1 cup fresh or frozen blueberries (or 1/4 cup dried)
Vegetable-oil cooking spray
Chili powder (optional)

Directions

1. Combine first 4 ingredients in a large bowl. Whisk together milk, 1/3 cup honey, oil and eggs in a separate bowl and add to dry ingredients. Fold in blueberries.
2. Heat nonstick skillet over medium heat. Coat lightly with cooking spray and dollop 1/4 cup batter for each cake. Warm remaining honey in a saucepan and add a dash of chili powder to taste, if desired. Drizzle over cakes.

Serves 8.

Nutritional information per 2-pancake serving: Calories 442, Fat 11 g (1.5 g saturated fat), Carbohydrates 76 g, Fiber 6 g, Protein 11 g.

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Ingredients

3 tablespoons olive oil
1 medium yellow onion, chopped
1 large red bell pepper, chopped
5 cloves garlic, finely chopped
4 teaspoons salt-free chili powder
1 teaspoon cumin
1 teaspoon smoked Spanish paprika
1 (16-ounce) package brown lentils (about 2 1/4 cups lentils)
2 (15-ounce) cans no-salt-added diced tomatoes
8 cups low-sodium vegetable broth
1/4 cup chopped cilantro

Directions

1. In a large soup pot, heat the oil over medium heat. Add onion and cook, stirring until soft, 8 minutes. Add the bell pepper and cook, stirring until soft, about 5 minutes. Add the garlic and cook 2-3 minutes longer. Stir in chili powder, cumin, and paprika and cook 1 minute, stirring constantly.
2. Add lentils, tomatoes and broth. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 45 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.

Serves 8.

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