Cook Without Book

Yield:  4 servings (serving size: 1 wrap and 2 tablespoons sour cream mixture)               Ingredients 1/2 cup   reduced-fat sour cream 1/2 teaspoon   ground cumin 1  (15-ounce) can black beans, rinsed and drained 1 cup   ripe diced peeled avocado (about 1) 1/2  poblano chile, finely chopped (about 1/3 cup) 1/4 cup   finely chopped red onion 1/4 cup   chopped fresh cilantro leaves 3 tablespoons   fresh lime juice (about 1 large lime) 1/4 teaspoon   salt 4  (8-inch) flour tortillas Preparation Combine sour cream and cumin in a small bowl; stir with a whisk. Combine beans and next 6 ingredients in a bowl. Spoon equal amounts of black bean mixture down center of each tortilla. Roll up, cut in half, and secure with wooden picks if necessary. Serve with sour cream mixture. Nutritional Information Calories per serving: 298 Calories from fat: 38% Fat per serving: 12.6g ...

                              Ingredients Dressing: 1/3 cup   extra-virgin olive oil 2 1/2 tablespoons   red wine vinegar 1/3 cup   fresh flat-leaf parsley leaves 1 tablespoon   chopped shallot 1/4 teaspoon   kosher or regular salt 1/4 teaspoon   pepper Salad: 20  medium shrimp, peeled and deveined (about 1 pound) 2 cups   (1-inch) sliced asparagus (about 1 pound) 1  coarsely chopped yellow bell pepper 1/2  chopped seeded peeled cucumber 1/2  diced peeled avocado 4 cups   mixed salad greens Preparation 1. Fill a large pot half-full with water, and bring to a boil. 2. Meanwhile, combine the dressing ingredients in a blender and process until smooth, about 20-30 seconds. Set aside. 3. When water is boiling, add shrimp and asparagus pieces; cook 3-4 minutes or until shrimp is cooked through and asparagus is bright green. Drain ...

                  Ingredients 1/2 cup   reduced-fat sour cream 1/2 teaspoon   ground cumin 1  (15-ounce) can black beans, rinsed and drained 1 cup   ripe diced peeled avocado (about 1) 1/2  poblano chile, finely chopped (about 1/3 cup) 1/4 cup   finely chopped red onion 1/4 cup   chopped fresh cilantro leaves 3 tablespoons   fresh lime juice (about 1 large lime) 1/4 teaspoon   salt 4  (8-inch) flour tortillas Preparation Combine sour cream and cumin in a small bowl; stir with a whisk. Combine beans and next 6 ingredients in a bowl. Spoon equal amounts of black bean mixture down center of each tortilla. Roll up, cut in half, and secure with wooden picks if necessary. Serve with sour cream mixture. Nutritional Information Calories per serving: 298 Calories from fat: 38% Fat per serving: 12.6g Saturated fat per serving: 3.9g Monounsaturated fat per serving: 5g Pol...

                                       Ingredients 1 1/2 teaspoons   blackened seasoning 4  (4-ounce) skinless, boneless chicken breast halves 1 teaspoon   olive oil 1  diced peeled avocado 2 tablespoons   chopped fresh cilantro 1  jalapeño pepper, seeded and finely chopped 2 tablespoons   fresh lime juice (about 1 lime) 1/4 teaspoon   salt 1  lime, cut into fourths Preparation Sprinkle seasoning on both sides of chicken. Heat oil in a large nonstick skillet over high heat. Add chicken to pan, smooth side down; cook 1 minute or until seared. Reduce heat to medium; cook 3 minutes on each side or until lightly browned. Combine avocado, cilantro, pepper, lime juice, and salt. Squeeze one-fourth lime over each piece of chicken before serving. Serve with avocado mixture. Nutritional Information Calories per serving: 221 C...

                Ingredients 3/4 pound   medium shrimp, peeled, deveined, and cooked 1  (15-ounce) can black beans, rinsed and drained 1/4 cup   sliced scallions 1  medium diced peeled avocado 1/4 teaspoon   freshly ground black pepper 1/2 cup   bottled salsa verde 1/4 cup   chopped fresh cilantro 2 tablespoons   fresh lime juice 8  (6-inch) flour tortillas 1 1/4 cups   red bell pepper, cut into 1/4-inch strips (about 1 pepper) Lime wedges, for serving Chopped fresh cilantro, for garnish Preparation 1. Combine shrimp, beans, scallions, and avocado. Season with pepper. In a separate bowl, stir together the salsa, cilantro, and lime juice. Toss shrimp mixture with 1/4 cup salsa mixture. 2. Arrange tortillas on a microwave-safe plate in batches of 2. Place a damp paper towel over the tortillas and microwave at HIGH for 30 seconds. 3. Arrange 3–4 pepper strips in the center o...