Low Fat Refried Bean Wraps

I always have a few cans of refried beans stashed away. They are a great protein source, side dish and if you buy the lowfat version, healthy. I love the nonfat lime chile refried beans but my new favorite is black bean refried beans. I love black beans and I will choose them over pintos or kidneys any day. I also have a favorite recipe for those cans of refried beans. I am still looking for more good ways to use refried beans in recipes. They are a pantry staple. And please don't tell me about the famous refried bean pie. I have heard it is delicious. I am just not brave enough to try it yet and I really am a big fan of fruit pies. So I don't really want to try refried bean pie. On the other hand, I love these roll-ups. I have used them for years as an appetizer for potlucks. I always get requests for the recipe.

Last week I tried them with my new fave black bean refried beans and I ate the whole thing for lunch. It was a tasty low fat meal that was a nice change from my regular lunch diet of salads. You can adapt this recipe from one to six wraps.

I am going to give you the directions for one. It is an easy no-cook recipe that can easily be doubled or tripled.

Flour tortilla

2 TB non fat or low fat black bean refried beans or chile lime refried beans (heated)

2 TB Low fat or non fat sour cream

1-2 TB of salsa

2 tsp chopped olives
1 green onion

1 Tb of shredded cheese (optional)

Layer ingredients in order on top of tortilla. Spread each layer to within an inch of edge. Roll tightly and chill for at least 10 minutes.

For an appetizer roll tightly in plastic wrap and chill at least 1/2 hour. Remove and slice into 2 inch slices. Serve.

Puffy Artichoke Pockets

Featured Pantry Item/Food Storage: Artichoke Hearts and canned spaghetti sauce

When I was given my first opportunity to participate in Foodbuzz's tastemaker program, I was excited. Who doesn't love puff pastry? So, I have waited for genius to strike as my Pepperidge Farm puff pastry sheets waited in the freezer. I really wanted to find a way to stay true to the theme of this blog. And then I finally remembered how I have been wanting to feature artichoke hearts as a pantry staple. OK maybe you don't stock up on marinated artichoke hearts. But I really can't live without them. Perhaps you have a small jar stashed in your fridge or on a back shelf. But I have to buy the Costco size container. You see, artichoke hearts truly are a vital ingredient in my food storage. They bring a little zing and sophistication to any dish. In my world they are comfort food.

I am also a huge fan of pizza and spaghetti sauce. I can't help myself, I am part Italian. I consider it a personal affront to my ancestors when my daughters tell me they don't like spaghetti sauce. But they will learn. They will have to. And so I combined three of my Italian favorites with some puff pastry and the result was a keeper. I will make this again and again. These little artichoke puffs make a great side dish or an appetizer. You can also trade out the artichoke hearts with zucchini slices.

Puffy Artichoke Pockets

1 sheet frozen puff pastry, thawed

9 marinated artichoke heart halves or zucchini slices

9 tsp of spaghetti sauce

freshly shredded Parmesan cheese

1 egg

1 tbsp water

Thaw and unfold one puff pastry sheet.

Cut at folds and then cut each section into 3 squares.

Beat egg and water. Brush onto puff pastry. Place 1 tsp of sauce on each square, add a pinch of freshly grated Parmesan cheese and top with 1 artichoke half. Fold opposite corners over each other to form a square envelope. Seal edges. Brush with more egg wash.

Place on a cookie sheet and bake at 400 degrees for 15 to 20 minutes or until flaky, puffed and golden. Let cool at least 5 minutes.