Healthy Recipe

March 1, 2012

Recipe – Kale, Black Bean, and Corn Moons with Lime Cream Dip

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Kale, Black Bean, and Corn Moons with Lime Cream Dip
Kale, Black Bean, and Corn Moons with Lime Cream Dip

Prep time: 30 minutes
Cook time: 8 minutes

I used to horde my subscriptions to Yoga Journal and Bon Appetit.  However, whenever it came time to move I always questioned my reasons for keeping the magazines.  I had read them cover to cover, after all.  So when I decided to clean out my magazines and (gulp) throw all of them out – I pillaged them for recipes and favorite articles.  Today, it is very rare for me to buy a magazine.  In order for me to purchase one, I have to find at least 50% of the information in it of interest and capable of immediate use.  This is especially true for food or recipe magazines and is where this recipe originated.

In the March special interest publication of Better Homes and Gardens, eat well lose weight; one can find 125 recipes that are under 400 calories!  I looked through the recipes and decided to pick it up and test some at home.  These moons are based on the edamame quesadilla recipe, except I substituted fresh chopped kale for the edamame.  Kale boosts the fiber content and makes it possible to enjoy two as a light lunch.  Next time, I’ll substitute non-fat greek yogurt for the sour cream to boost the protein count. 🙂

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Cream Dip

  • 2/3 cup fat free sour cream
  • 1 tsp fresh grated Lime Peel (use extra for garnish if desired)
  • Lime Juice, 1 lime yields (at least 3 tsp)
  • 1/2 tsp Honey

Filling

  • 1.5 cup Kale, chopped
  • 1 can S&W Black Beans 50% less sodium
  • 1 can Del Monte Whole Kernel Corn – No Salt added
  • 2 stalks Green Onion, chopped
  • 1 tsp Cumin – ground
  • Half of cream dip (above)

Assembly

  • Trader Joe’s Corn & Wheat Tortillas, 2 packs of 8
  • 3/4 cup reduced fat cheddar cheese
  • 1/3 cup snipped cilantro, fresh

 

Preheat oven to 475 F.  Lightly coat a baking sheet with olive oil or spray.

Cream Dip

Mix together sour cream, lime peel, 2 teaspoons of lime juice, and honey.

Filling

In a medium bowl mix together kale, black beans, corn, green onion, cumin and half of dip.  Mashing beans and corns against sides of bowl.

Food Processor option: Pulse kale, black beans and corn together 20x.  Transfer to a medium bowl and add green onion, cumin and half of dip.

Assembly

You can assemble directly on the pan, if you wish. Otherwise on a clean and clear work surface, sprinkle about 1 tbsp of cheese over each tortilla.  Spread about 4 teaspoons or a heaping tablespoon of filling over half of each tortilla.  Top filling with bits of cilantro.

Fold, pressing gently all over to adhere.

Arrange moons on baking sheet. Lightly coat with olive oil and bake in a preheated 475 F oven for about 8 minutes.

Serve with dollop of dip and additional lime peel.

Enjoy.

 

 

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6 thoughts on “Recipe – Kale, Black Bean, and Corn Moons with Lime Cream Dip

  1. Thanks for the great recipe – I never have used kale yet and this recipe sounds delicious! Beautiful looking blog! Going to share on “Julie’s Cooking” Facebook page.

  2. I have some sad looking leftover kale in the fridge, it’d be perfect for these moons since I can toss it in the food processor. I also have a big tub of Greek yogurt, so I’ll take the tip on subbing that in for the sour cream. So flexible, too – I can see this with lots of fun fillings. Thanks for this recipe!

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