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Tag: dinner

  • Mushroom Burger

    Mushroom Burger

    How to Make Mushroom Burger

    If you’d like, you can add a slice of reduced-fat Swiss cheese to these burgers. Cheese will add extra calories and fat, but not too many carbs. For a lower carb version, serve the burger in a lettuce wrap instead of a bun.


    5 min prep time


    15 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a medium bowl, mix together turkey, garlic powder and black pepper. Divide turkey into four equal portions, shaping into a patty.
    3. Place patties on grill rack; grill 3-4 minutes per side or until juice run clear.
    4. In a medium sauté pan, heat margarine over medium-high heat. Add mushrooms and sauté for 5 minutes until soft. Place each burger on bun, top with mushrooms. lettuce, and tomato.
    5. This recipe can be made gluten-free by using gluten-free bread and verify all other ingredients are gluten-free.
    Grilling
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0.1g

    • Cholesterol
      85mg

      28%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      27g

    • Potassium
      630mg
      13%

    Ingredients

    lean ground turkey
    1 lbs

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    whole wheat hamburger buns (about 1 1/2 oz. each)
    4

    white (button) mushrooms (sliced)
    8 oz

    romaine lettuce
    4 leaves

    tomato slices
    4

  • Mozzarella, Tomato and Chickpea Salad

    Mozzarella, Tomato and Chickpea Salad

    How to Make Mozzarella, Tomato and Chickpea Salad

    This salad takes just 5 minutes to prepare and is packed with nutrients. It makes a colorful side dish or you can serve it as a light entrée for lunch or dinner.


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine mozzarella balls, tomatoes, and chickpeas in a medium bowl. Add olive oil. Stir, taste, and add salt and pepper to taste.
    2. Wash spinach, and layer it in the bottom of a serving bowl. Arrange 1/2 cup of mozzarella-tomato-chickpea mixture on top of spinach. Serve at room temperature.
    Veggie Rich
    Fiber Focused
    Dinner
    Salads
    Quick & Easy
    Sides
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      5mg

      2%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%

    • Protein
      10g

    Ingredients

    fresh mozzarella balls (drained)
    2 1/2 oz

    cherry tomatoes
    1 cup

    canned chickpeas (no-salt-added)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    kosher salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    baby spinach
    12 oz

  • Mole Pork Tenderloin with Zucchini and Refried Black Beans

    Mole Pork Tenderloin with Zucchini and Refried Black Beans

    How to Make Mole Pork Tenderloin with Zucchini and Refried Black Beans

    This dish is a great example of the diabetes plate method at work – lean protein (pork tenderloin), starchy beans and low-carb zucchini. If you want to add some dairy, garnish the pork tenderloin with plain, nonfat Greek yogurt.


    20 min prep time


    25 min cook time


    6servings


    3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. In a small bowl, whisk together the mole sauce, orange zest, orange juice, garlic, and water. Coat an oven-safe sauté pan with cooking spray over medium-high heat.
    3. Sear the pork tenderloin until brown on all sides. Pour the mole sauce over the pork and cover completely with sauce. Put the pan in the oven and roast for 20 minutes, turning the pork every 5 minutes.
    4. While the pork is roasting, add the olive oil to a medium nonstick sauté pan over medium heat. Add the onions, garlic, and black beans, and sauté for 5 minutes or until the onions are softened.
    5. Add the bean mixture and water to a blender and blend until smooth. Return the beans to the pan and sauté until slightly thickened, about 2 minutes. Set aside.
    6. Add the cooking spray to another medium nonstick sauté pan over medium heat. Add the zucchini and sauté for 3-4 minutes or until the zucchini begins to soften. Add the chili powder, garlic powder, cayenne pepper, black pepper, salt, and lime juice. Sauté 2 more minutes.
    7. Let the pork tenderloin rest for 5 minutes before slicing. Slice the pork into 18 slices and toss the pieces in any remaining mole sauce.
    8. Build your plate with three slices of pork tenderloin (equaling about 3 oz.), 1/4 cup black beans, and 1/2 cup zucchini.
    Fiber Focused
    Mexican/Southwestern
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      29g

    • Potassium
      860mg
      18%

    Ingredients

    garlic (minced or grated)
    2 clove

    small orange (zested and juiced (1 Tbsp. zest, 1/4 cup juice))
    1

    prepared mole sauce
    1 tbsp

    water
    1/4 cup

    nonstick cooking spray
    1

    pork tenderloin (trimmed of all visible fat)
    1 1/4 lbs

    olive oil
    1 tsp

    small onion (diced)
    1

    garlic (chopped)
    1 clove

    black beans (drained and rinsed)
    1 (15.5-oz) can

    water
    1/4 cup

    medium zucchini (diced (about 4 cups))
    3

    chili powder
    1/2 tsp

    garlic powder
    1/2 tsp

    cayenne pepper
    1/4 tsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    lime (juiced (1/4 cup juice))
    1

  • Mojo-Marinated Pork Tenderloin (Pernil)

    Mojo-Marinated Pork Tenderloin (Pernil)

    How to Make Mojo-Marinated Pork Tenderloin (Pernil)

    Author and chef Ronaldo Linares says, “This recipe takes the classic pork shoulder dish (pernil) and makes it healthier while still giving you the amazing Cubano flavor that we love. I have substituted pork tenderloin for pork shoulder in this version of the recipe. I can hear my father’s voice screaming at me, ‘Oye, chico, what are you doing changing the dish?’ I’m not changing the essence of the dish, I’m just modifying it so people can enjoy it in a healthier way.”


    25 min prep time


    15-20 min cook time


    5servings


    1 (4-ounce) piece pork

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Grab your blender to make the mojo marinade. Add oranges, lemons, salt, pepper, cumin, garlic powder, vinegar, and fresh thyme leaves into the blender. Pulsate the mixture 4 times, then purée for 1 minute. Set aside 4 ounces mojo and add the rest to a resealable plastic bag.
    3. Remove the silver skin from the pork tenderloin. Add pork tenderloin to the resealable plastic bag with the mojo. Marinate pork for at least 20 minutes in the fridge.
    4. Remove the pork tenderloin from the bag (discarding the marinade in the bag) and pat dry with a paper towel. Preheat an ovenproof sauté pan over medium heat, spray with nonstick cooking spray, and wait 10 seconds for oil to come up to temperature. Brown both sides of pork tenderloin in the pan, then place pan in the oven for 15-20 minutes. Internal temperature of cooked pork should read 145°F.
    5. Remove pork from oven and let it rest for a few minutes so juices redistribute. Drizzle some of the reserved mojo marinade on the pork, and serve.
    Low Carb
    Caribbean
    Dinner
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      1 (4-ounce) piece pork


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      75mg

      25%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      590mg
      13%

    Ingredients

    navel oranges (peeled and cut in half)
    2

    lemon (peeled)
    2

    Kosher Salt
    1 tsp

    black pepper (cracked)
    1/2 tsp

    ground cumin
    1/4 tsp

    garlic powder
    1/4 tsp

    distilled vinegar
    2 tbsp

    fresh thyme (leaves removed from stem)
    2 sprig

    pork tenderloin
    20 oz

    Nonstick cooking spray
    1

  • Modern Tuna Noodle Casserole

    Modern Tuna Noodle Casserole

    How to Make Modern Tuna Noodle Casserole

    This recipe is a great example of using vegetables to bulk up a dish that is typically high in carbs and fat.


    5 min prep time


    40 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray. Set aside.

    2. Cook the pasta according to the package directions minus two minutes (the pasta should be slightly undercooked).

    3. While the pasta is cooking, add the olive oil to a large sauté pan over medium-high heat. Add the onion and mushrooms and sauté until the onions turn clear, about 5 minutes.

    4. Add the spinach and no-salt seasoning and sauté until the spinach is wilted and soft, about 3 more minutes.

    5. In a small bowl, whisk together the flour, milk, salt and ground black pepper until all the flour lumps are mixed in. Pour over the vegetables and bring to a boil. Stir in the tuna and pasta and pour into the prepared baking pan.

    6. Sprinkle the parmesan cheese on top of the casserole and bake for 15 minutes.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Seafood
    Kid Friendly
    American
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      18g

    • Potassium
      526mg
      11%

    Ingredients

    nonstick cooking spray
    1

    whole grain penne, shells, or farfalle pasta
    12 oz

    olive oil
    1 tbsp

    white (button) mushrooms (sliced)
    8 oz

    small onion (diced)
    1

    baby spinach
    5 oz

    salt-free all-purpose seasoning
    1/2 tsp

    flour
    3 tbsp

    skim milk
    2 cup

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    tuna packed in water (drained)
    5 oz

    Parmesan cheese (shredded)
    1/2 cup

  • Miso Glazed Cod

    Miso Glazed Cod

    How to Make Miso Glazed Cod

    Broiling fish fillets and stir-frying vegetables makes this savory 20-minute meal come together in a flash. Serve with brown rice or another whole grain if desired.


    15 min prep time


    5 min cook time


    4servings


    1 fish fillet, 3/4 cup stir fry

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to broil. Place a rack in the middle of the oven. Coat a baking sheet with cooking spray.

    2. Cut the fish into 4 4-oz portions and arrange on the prepared baking sheet.

    3. In a small bowl, mix together 1 1/2 Tsp. of sesame oil and the miso soup mix powder to form a paste. Brush the tops of each of the fish fillets with the glaze (coating will be very thin). Spray each fillet with cooking spray and place baking sheet on middle rack of the oven. Broil for 6 minutes.

    4. While the fish is broiling, add the remaining 1 1/2 Tsp. of sesame oil and more cooking spray to a wok or large saute pan over high heat. Stir fry the cabbage, garlic, snow peas and hot sauce for 4 minutes, until just wilted but still slightly crunchy.

    5. Remove fish from baking sheet and serve on top of 3/4 cup of the stir-fried vegetables.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Asian
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fish fillet, 3/4 cup stir fry


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      20g

    • Potassium
      533mg
      11%

    Ingredients

    Nonstick cooking spray
    1

    white fish (such as cod, sea bass or orange roughy)
    1 lbs

    toasted sesame oil (divided)
    1 tbsp

    powdered instant miso soup mix (powder only)
    1 tbsp

    black pepper
    1/4 tsp

    shredded napa cabbage (shredded)
    4 cup

    garlic (grated or minced)
    2 clove

    snow peas (sliced)
    2 cup

    Asian style hot sauce
    1 tbsp

  • Mini Baked Crab Cakes

    Mini Baked Crab Cakes

    How to Make Mini Baked Crab Cakes

    These crab cakes make a great party appetizer or on top of a field green salad with lite balsamic vinaigrette.


    5 min prep time


    10 min cook time


    5servings


    2 crab cakes with about 1 tbsp dipping sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees. Coat a baking sheet with cooking spray.
    2. In a medium bowl, crumble the piece of whole wheat bread into small (pea sized) pieces. Add the egg whites, hot pepper sauce, scallions, salt and pepper and mix well until bread is softened, then fold in the crab meat.
    3. Portion 10 patties onto the baking sheet. Spray the patties liberally with cooking spray and bake on the top rack of the oven for 5 minutes. Flip the patties with the spatula and spray again with the cooking spray. Bake for an additional 5 minutes.
    4. Remove from the oven and let the crab cakes rest for 5 minutes before serving.
    5. While the crab cakes cool, prepare the dipping sauce: combine apricot preserves, chili garlic sauce, and soy sauce in a small bowl.
    Low Carb
    Seafood
    Sides
    Foodie
    Lunch
    Dinner
    Appetizers
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    Nutrition facts

    5 Servings



    • Serving Size

      2 crab cakes with about 1 tbsp dipping sauce


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        9g

    • Protein
      8g

    • Potassium
      310mg
      7%

    Ingredients

    whole wheat bread
    1 slice

    egg whites
    2

    hot pepper sauce
    1 tbsp

    green onion (scallion) (minced)
    2

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fancy white (or lump) crab meat) (drained)
    2 (6-oz) cans

    nonstick cooking spray
    1

    lower sodium soy sauce
    1 tsp

    Thai style chili garlic sauce
    1 tsp

    no-sugar-added apricot preserves
    1/2 cup

  • Millet Pancakes with Lentil Puree

    Millet Pancakes with Lentil Puree

    How to Make Millet Pancakes with Lentil Puree

    Millet is a whole grain that is also gluten-free. Serve this budget-friendly dish with a simple spinach side salad.


    15 min prep time


    8servings


    1 pancake + ½ cup puree

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the sesame oil to a sauce pan over medium heat. Sauté onions, garlic, and ginger until onions turn clear (about 4 minutes).
    2. Add the Thai chili garlic sauce and lentils. Stir to coat with oil.
    3. Add the broth and soy sauce. Bring to a boil and reduce to a simmer. Simmer, covered, for 20 minutes.
    4. Puree the lentils using an immersion blender or food processor and stir in scallions.
    5. While the lentils are cooking, whisk together egg, egg whites, coconut milk, Thai chili garlic sauce, and sesame oil until smooth.
    6. Whisk in the cornstarch until there are no lumps remaining. Stir in the soy sauce, cooked millet, and all but 1/4 cup of the scallions.
    7. Add the cooking spray to a non-stick skillet over medium high heat. Using a 1/4 cup measure, scoop the pancake batter onto the sauté pan and use a rubber spatula to flatten. Let cook for 3 minutes or until very golden brown. Flip the pancake and cook another 3 minutes or until very golden brown.
    8. Repeat procedure for remaining 7 pancakes, spraying the pan in between each pancake.
    9. Use pancakes to dip in lentil puree.
    Fiber Focused
    Vegetarian
    Lunch
    Breakfast and Brunch
    Dinner
    Foodie
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 pancake + ½ cup puree


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      25mg

      8%

    • Sodium
      255mg

      11%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        5g

    • Protein
      16g

    • Potassium
      635mg
      14%

    Ingredients

    sesame oil
    1 tsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tbsp

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    red lentils
    2 cup

    low sodium vegetable broth (low-sodium)
    3 1/2 cup

    soy sauce (lower sodium)
    1 tbsp

    green onion (scallion) (reserved from pancakes)
    1/4 cup

    eggs
    1

    egg whites (1/3)
    2

    unsweetened coconut milk beverage
    1/3 cup

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    sesame oil
    1 tsp

    Cornstarch
    3 tbsp

    soy sauce (low-sodium)
    1 tbsp

    cooked whole millet (see chef note)
    2 cup

    green onion (scallion) (minced (reserve 1/4 cup for lentil puree))
    6

    nonstick cooking spray
    1

  • Millet Stuffed Chicken Breasts

    Millet Stuffed Chicken Breasts

    How to Make Millet Stuffed Chicken Breasts

    Millet cooks to 4 times its original size. If you only need 1/2 cup cooked, follow the directions on the package to cook 2 Tbsps. millet.


    15 min prep time


    4servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a 9-inch x 13-inch baking dish with cooking spray. Set aside.
    2. Add the olive oil to a nonstick sauté pan over medium heat. Add the onions and asparagus and sauté for 4-5 minutes, or until the onions turn clear.
    3. Mix the sautéed vegetables with the cooked millet and set aside to cool.
    4. Slice a pocket into one side of each chicken breast that runs the entire length of the chicken breast, without coming out the other side.
    5. Once the millet and vegetables are cooled, stuff 1/2 cup of filling in the pocket of each chicken breast and lay them side by side in the baking dish.
    6. Brush each breast with Dijon mustard.
    7. In a small bowl, mix together the breadcrumbs, tarragon, salt (optional), and pepper. Divide the breadcrumb topping among each breast, coating the top completely. Spray each breast with cooking spray and bake for 35 minutes or until the internal temperature of chicken is 165 degrees F.
    8. Let the chicken rest for at least 5 minutes before slicing.
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      65mg

      22%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      27g

    • Potassium
      345mg
      7%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tsp

    small onion (small dice)
    1

    asparagus (trimmed and cut into 1-inch pieces)
    4 oz

    cooked whole millet
    1/2 cup

    chicken breasts (4-ounce each, boneless, skinless)
    4

    Dijon Mustard
    2 tbsp

    bread crumbs
    1/4 cup

    dried tarragon (dried)
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

  • Mexican-Style Stuffed Bell Peppers

    Mexican-Style Stuffed Bell Peppers

    How to Make Mexican-Style Stuffed Bell Peppers

    In this Latin twist on stuffed bell peppers, black beans replace the traditional rice and salsa stands in for the standard tomato sauce.

    This recipe from The Diabetes & Heart Healthy Diabetes Cookbook, 2nd edition, co-published with the American Heart Association. To order directly from the American Diabetes Association, click here.


    10 min prep time


    50 min cook time


    4servings


    1 stuffed bell pepper

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375°F.
    2. In a microwave oven, place the bell peppers with the cut side up on a paper towel. Microwave on 100% power (high) for 4–5 minutes, or until tender-crisp. Transfer with the cut side up to a 9-inch square baking dish or shallow casserole dish.
    3. Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chopped bell pepper tops, onion, and garlic for 5 minutes, stirring occasionally.
    4. Stir in the beef. Cook for 5 minutes, stirring occasionally to turn and break up the beef. Discard any drippings.
    5. Sprinkle the beef mixture with the chili powder, cumin, and salt. Cook for 1 minute. Stir in the salsa. Remove from the heat.
    6. Gently stir in the beans and 1/2 cup cilantro. Spoon the beef mixture into the peppers. Cover the baking dish with aluminum foil.
    7. Bake for 30 minutes, or until heated through. Remove from the oven. Sprinkle the Mexican blend cheese over the beef mixture. Let stand for 5 minutes.
    8. Top the peppers with the sour cream. Sprinkle with the remaining 2 tablespoons cilantro.
    Fiber Focused
    Veggie Rich
    Latin American
    Mexican/Southwestern
    Appetizers
    Dinner
    Main Dish
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed bell pepper


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        7g

    • Protein
      21g

    • Potassium
      820mg
      17%

    Ingredients

    large red or green bell peppers, or a combination (stems, seeds, and ribs discarded, tops chopped and reserved)
    4

    nonstick cooking spray
    1

    onion(s) (chopped)
    1/2 cup

    medium garlic (minced)
    3 clove

    ground beef (95% fat-free)
    8 oz

    chili powder
    2 tsp

    ground cumin
    1 tsp

    salt
    1/8 tsp

    low-sodium salsa
    3/4 cup

    no-salt-added canned black beans (rinsed and drained)
    1 cup

    fresh cilantro (chopped, divided use)
    1/2 cup plus 2 tbsp

    shredded cheddar cheese, or use Mexican blend, Monterey Jack, or pepper jack
    1/4 cup

    light sour cream
    1/4 cup