Pumps It, Inc.

Menu Suggestions
APRIL 2009

Southwestern Steak and Pinto Beans
Soft Chicken Tacos
Double-Bean Burritos

Southwestern Steak and Pinto Beans
(Main Dish)

INGREDIENTS

1 teaspoon garlic salt
1 teaspoon ground cumin
1/4 teaspoon ground red pepper
1 pound boneless sirloin steak, trimmed
Cooking spray
1 teaspoon vegetable oil
1 cup diced red bell pepper
1/2 cup bottled chunky salsa, divided
1 (15-ounce) can pinto beans, rinsed and drained
1/4 cup chopped cilantro

DIRECTIONS

Heat a grill pan over medium-high heat. Combine first 3 ingredients. Remove 1 teaspoon cumin mixture, and set aside. Sprinkle remaining cumin mixture evenly over steak. Lightly coat steak with cooking spray. Place steak in grill pan; cook 4 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut into thin slices.

While steak cooks, heat the oil in a medium saucepan over medium-high heat. Add bell pepper; saute 4 minutes or until tender. Add reserved cumin mixture, 1/4 cup salsa, and beans; cook 1 minute or until thoroughly heated, stirring constantly.

Place 1/2 cup bean mixture on each of 4 plates; divide beef evenly over bean mixture. Top each serving with 1 tablespoon salsa and 1 tablespoon cilantro.

Calories: 267 (27% from fat). Fat: 8g (sat 2.6g, mono 2.9g, poly 1.3g). Protein: 27.5g. Carbohydrate: 21g. Fiber: 6.4g. Cholesterol: 63mg. Iron: 4.6mg. Sodium: 640mg. Calcium: 73mg.

SERVINGS: 4

You can round out this dish with your favorite corn bread.

Recipe from Cooking Light, JUNE 2004.

Soft Chicken Tacos
(Main Dish)

INGREDIENTS

1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1 pound skinless, boneless chicken thighs
Cooking spray
12 (6-inch) white corn tortillas
1 1/2 cups thinly sliced green cabbage
1/4 cup (1 ounce) shredded reduced-fat Monterey Jack cheese (such as Tillamook)
Low-fat sour cream (optional)

DIRECTIONS

Prepare grill.

Combine first 4 ingredients in a small bowl; rub spice mixture over chicken.

Place chicken on grill rack coated with cooking spray; grill 10 minutes on each side or until done. Let stand 5 minutes; chop.

Heat tortillas according to package directions. Divide chicken evenly among tortillas; top each tortilla with 2 tablespoons cabbage and 1 teaspoon cheese. Serve with sour cream, if desired.

Calories: 329 (34% from fat). Fat: 12.5g (sat 3.5g, mono 3.5g, poly 2.9g). Protein: 27.4g. Carbohydrate: 29.4g. Fiber: 3.9g. Cholesterol: 86mg. Iron: 1.5mg. Sodium: 466mg. Calcium: 109mg.

SERVINGS: 4 (serving size: 3 tacos)

Thigh meat makes these tacos especially moist, but you can use breast meat instead. Serve with Pico de Gallo or Tomatillo Salsa.

Recipe from Cooking Light, SEPTEMBER 2006.

Double-Bean Burritos
(Main Dish)

INGREDIENTS

1 (3 1/2-ounce) bag boil-in-bag brown rice
1 cup chunky bottled salsa
1 (15-ounce) can black beans, rinsed and drained
6 (10-inch) flour tortillas
6 tablespoons bean dip (such as Frito Lay)
3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeño peppers
1 peeled avocado, cut into 6 slices
12 cilantro sprigs
6 lime wedges (optional)

DIRECTIONS

Cook rice according to package directions, omitting salt and fat.

While rice cooks, combine salsa and black beans in a small saucepan; cook over medium heat 5 minutes or until thoroughly heated. Stack tortillas; wrap stack in damp paper towels. Microwave at high 25 seconds or until warm.

Spread 1 tablespoon bean dip over each tortilla; top each tortilla with 1/4 cup rice, 1/3 cup black bean mixture, 2 tablespoons cheese, 1 avocado slice, and 2 cilantro sprigs; roll up. Serve with lime wedges, if desired.

Calories: 503 (29% from fat). Fat: 16.4g (sat 4.9g, mono 7.5g, poly 2g). Protein: 16.1g. Carbohydrate: 72.9g. Fiber: 7.7g. Cholesterol: 18mg. Iron: 4.1mg. Sodium: 905mg. Calcium: 211mg.

SERVINGS: 6 (serving size: 1 burrito)

Serve with your favorite salsa for dipping.

Recipe from Cooking Light, MARCH 2005.