This cranberry mustard mini tuna melt recipe is one of a kind, simply by the way it is made. Similar to an open-faced tuna melt, these tuna melts have a bread base with a cheesy, tuna salad filling on top. Assembling them is much easier than you think. After coating the pan with cooking spray, you simply press in some bread slices (with some slightly melted butter), add the tuna salad mixture, and bake away! It's the perfect food to have if you're hosting a crowd for lunch.

Ingredients:

• Nonstick cooking spray
• 12 slices of dark pumpernickel bread, crusts removed
• 3 Tbsp butter, melted
• 2 (6-oz cans) water-pack chunk white tuna, drained
• 3 Tbsp light mayonnaise
• 1 Tbsp honey mustard
• 4 oz Havarti cheese with dill, cut into small cubes
• 2 Tbsp finely chopped green onion (white and green parts)
• 1 stalk celery, finely chopped
• 1⁄4 tsp pepper
• 2 Tbsp snipped dried cranberries
• Fresh dill, for garnish (optional)

Instructions:

• Preheat the oven to 375°F. Generously coat 12 standard muffin cups with cooking spray; set aside. Brush one side of bread slices lightly with melted butter. Press bread slices, buttered sides up, into muffin cups.
• Combine tuna, mayonnaise, and honey mustard. Gently stir in cheese, green onion, celery, pepper, and dried cranberries. Divide tuna mixture among bread-lined muffin cups.
• Bake for about 15 minutes or until the filling is hot and bubbly. Remove tuna cups from muffin cups; let stand for 5 minutes before serving. Garnish with fresh dill, if using.

And while this dish looks like it took plenty of time to perfect, it's actually not too complicated to replicate at home. You don't even have to turn the oven on, either. All of the ingredients cook stovetop, and the eggs diablo recipe will only take about 25 minutes to prepare, including prep time. You'll impress your breakfast and brunch guests, without spending all morning in the kitchen—now that's a win-win.

Ingredients:

• 1 Tbsp olive oil
• 1 medium onion, chopped
• 1 medium green bell pepper, chopped
• 1 Tbsp minced garlic
• 1 14.5-oz can of no-salt-added fire-roasted diced tomatoes, undrained
• 1 8-oz can of no-salt-added tomato sauce
• 1/2 tsp crushed red pepper flakes
• 8 eggs
• 2 Tbsp sliced green onions (scallions)
• 8 corn tortillas, warmed
• Salt and black pepper to taste

Instructions:

• In a large skillet, heat oil over medium heat. Add the chopped onion, pepper, and garlic. Cook for 3 to 4 minutes, stirring occasionally until vegetables are tender. Add tomatoes, tomato sauce, and red pepper flakes. Cook for 5 minutes, or until sauce is bubbling around the edges.
• Form a small indentation in the sauce. Break an egg into a cup and slip it into the sauce; repeat with the remaining eggs.
• Cover pan and cook for 3 to 5 minutes, or until egg whites are completely set and yolks start to thicken.
  Sprinkle eggs with green onions. Serve with corn tortillas. Season with salt and pepper.

There really is nothing like a bowl of homemade soup when you're craving something that makes you feel all warm and toasty. Not only is slow cooker Cuban tomato and black bean soup dish flavor-packed (thanks to the combination of the jalapeño, red, and green peppers, ham hock, onions, and all the other yummy fixings that go into a Cuban black bean soup recipe), but also still keep things as light as possible. Between the reduced-sodium black beans, no-salt-added diced tomatoes, unsalted chicken broth, and the addition of Greek yogurt for a healthy garnish, you'll enjoy your 260 calories worth of a delicious soup that tastes just as good as the real thing.

Ingredients:

• 2 15-ounce cans of reduced-sodium black beans, rinsed and drained
• 1 32-ounce carton of unsalted chicken broth
• 1 14.5-ounce can of no-salt-added diced tomatoes
• 1 smoked ham hock
• 1 cup chopped onions
• 1 medium red sweet pepper, 1 medium fresh jalapeño pepper, seeded (if desired), and finely chopped
• 1/4 cup orange juice
• 2 cloves
• 1 Tbsp cider vinegar
• 1 tsp ground cumin
• 1 tsp dried oregano, crushed
• 1/4 tsp salt
• 1/4 tsp black pepper
• Plain fat-free Greek yogurt
• Sliced green onions
• Lime wedge

Instructions:

• In a small mixing bowl, mash one can of beans until nearly smooth. In a 4- to the 6-quart slow cooker, combine the mashed beans, whole beans, and the next 13 ingredients (through black pepper). Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours.
• Remove ham hock. If desired, cut meat from the bone and return meat to soup; discard bone.
  Top with yogurt and sprinkle with green onions. Serve with lime wedges for squeezing.

Sure, traditional pasta is great. But have you tried taco pasta? This easy recipe takes all of the things you love about tacos-seasonings, spice, and yes, cheese—and converts them into a pasta format. Thanks to black beans and ground beef, this taco pasta recipe boasts 19 grams of protein, all for under 400 calories. And with the beans, whole-grain pasta, and veggies, you'll get a whopping 17 grams of fiber per serving, too. Filling, nutritious, and delicious, this is one unexpected recipe you'll want to keep in your back pocket.

Ingredients:

• 6 oz dried whole-grain medium shells or rotini pasta
• 12 oz lean ground beef
• 1 small yellow or orange bell pepper, chopped
• 1/2 cup chopped poblano pepper or 2 to 3 Tbsp finely chopped jalapeño pepper
• 1/2 cup chopped onion
• 1 15-oz can of reduced-sodium black beans, rinsed and drained
• 1 14.5-oz can of fire-roasted diced tomatoes, undrained
• 1 8-oz can tomato sauce
• 3 cloves garlic, minced
• 1 tsp paprika
• 1/2 tsp ground cumin
• 1 avocado, halved, pitted, peeled, and chopped
• 1/2 cup crumbled cotija cheese or shredded Mexican blend cheeses
• 1/3 cup plain Greek yogurt
• 1/4 cup chopped fresh cilantro

Instructions:

• In a 12-inch skillet, cook pasta according to package directions. Drain; set aside. In the same skillet, cook beef, bell pepper, poblano, and onion over medium heat until meat is browned and vegetables are tender, stirring to break up meat as it cooks. Drain off fat.
• Add beans, tomatoes, tomato sauce, garlic, paprika, and cumin to the meat mixture in the skillet. Cook and stir until just boiling. Stir in pasta. Heat through.
• To serve, divide the pasta mixture among four serving plates. Top with avocado, cheese, yogurt, and cilantro.

Use up that can of black beans and benefit from their high-protein content with this easy-to-make black bean omelet. This recipe makes about four servings, so if you're just cooking for one, simply prep the ingredients and cook an omelet in the morning to start your day on the right foot. To reap the most flab-incinerating benefits, be sure to consume the entire egg—not just the whites. The yellow is filled with choline, a nutrient that has been proven to reduce body fat and BMI.

Ingredients:

• 1 can (14–16oz) black beans, drained
• Juice of 1 lime
• 1⁄4 tsp cumin
• Hot sauce
• 8 eggs
• Salt and black pepper to taste
• 1⁄2 cup feta cheese, plus more for serving
• Pico de Gallo or bottled salsa
• Sliced avocado (optional)

Instructions:

• Pulse the black beans, lime juice, cumin, and a few shakes of hot sauce in a food processor until it has the consistency of refried beans, adding a bit of water to help if necessary.
• Coat a small nonstick pan with nonstick cooking spray or a bit of butter or olive oil and heat over medium heat.
  Crack two eggs into a bowl and beat with a bit of salt and pepper.
• Add the eggs to the pan, then use a spatula to stir, and then lift the cooked egg on the bottom to allow the raw egg to slide under.
• When the eggs have all but set, spoon a quarter of the black bean mixture and 2 tablespoons feta down the middle of the omelet.
• Use the spatula to fold over a third of the egg to cover the mixture in the center, then carefully slide the omelet onto a plate, using the spatula flip it over at the last second to form one fully rolled omelet.
  Repeat with the remaining ingredients to make four omelets. Garnish with pico de gallo, avocado slices if you like, and a bit more crumbled feta.

Buy some quality frozen Italian meatballs! While the price of those meatballs is certainly more than buying some ground beef and making them yourself, it's worth the little time and effort you'll have to put into cooking them. This crock-pot Italian meatball recipe will create a delectable homemade sauce as the Italian meatballs start to cook, and it will only take you 2 to 4 hours to do so.

Ingredients:

• 1 bag of frozen Italian meatballs
• 1 28 oz. can crushed tomatoes
• 1 medium onion, diced
• 1 teaspoon Italian seasoning
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup beef stock

Instructions:

• Defrost the bag of Italian meatballs overnight.
• Add the meatballs to the slow cooker. Add the sliced onions as well.
• Pour in the crushed tomatoes and sprinkle on all of the seasonings. Mix until the ingredients are evenly distributed.
  Pour in the beef stock.
• Cook on high for 2 hours, or low for 4 hours.
• Serve on prepared spaghetti noodles, or zucchini "zoodles", with some parmesan cheese.

No city or region in America lays claim to a richer, more influential lineup of culinary creations than New Orleans and the surrounding Creole country. Gumbo, étouffée, beignets, po' boys - all are part of Louisiana's incomparable culinary heritage. No dish, though, is more famous than jambalaya, the rice-based hodgepodge of meat, seafood, and vegetables, not unlike the Spanish paella. By decreasing the rice ratio (or even swapping out with quinoa for a gluten-free alternative) and increasing the produce and protein, this jambalaya recipe cuts the calories and carbs dramatically. Don't worry though: it still has enough soul (and flavor) to satisfy the most discerning Creole critics.

Ingredients:

• 1 tsp olive or canola oil
• 1 cup diced turkey kielbasa
• 1 medium onion, diced
• 1 medium green bell pepper, diced
• 2 cloves garlic, minced
• 8 oz boneless, skinless chicken breast, cut into 1⁄2" cubes
• 1 cup long-grain rice (for a gluten-free option, swap out for quinoa)
• 2 1⁄4 cups low-sodium chicken stock
• 1 can (14 oz) diced tomatoes
• 1 Tbsp tomato paste
• 1/8 tsp cayenne pepper
• 2 bay leaves
• 8 oz medium shrimp, peeled and deveined
• Salt and black pepper to taste
• Frank's Red Hot, Tabasco, or other hot sauce
• Chopped scallions (optional)

Instructions:

• Heat the oil in a large skillet or sauté pan over medium heat.
• Add the kielbasa and cook for about 3 minutes, until lightly browned.
• Add the onion, bell pepper, and garlic and cook, stirring occasionally, for 4 to 5 minutes, until the vegetables have softened.
• Push the vegetables and kielbasa to the perimeter, making a well in the center of the pan. Add the chicken and sauté until lightly browned but not cooked through, about 3 minutes.
• Stir in the rice, stock, tomatoes, tomato paste, cayenne, and bay leaves.
• Turn the heat to low, cover, and simmer for 17 minutes, until nearly all of the liquid has been absorbed by the rice.
• Uncover, add the shrimp, and cook for 2 to 3 minutes, until the rice is tender and the shrimp are cooked through.
  Discard the bay leaves.
• Season with salt, black pepper, and hot sauce, and garnish with the scallions, if using.

This healthy minestrone with pesto soup recipe is a hodgepodge of veggies with a can of white beans that will go a long way in making sure your diet is not lacking in its necessary greenery. Vary the specific vegetables depending on what's in your fridge and what looks good in the market, but be sure to finish with a spoonful of jarred pesto, which helps tie the whole bowl together.

Ingredients:

• 1 Tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 8 oz Yukon gold or red potatoes, cubed
• 2 medium carrots, peeled and chopped
• 1 medium zucchini, chopped
• 8 oz green beans, ends trimmed, halved
• Salt and black pepper to taste
• 1 can (14 oz) diced tomatoes
• 8 cups low-sodium chicken stock (or a mixture of stock and water)
• ½ tsp dried thyme
• ½ (14–16 oz) can of white beans (aka cannellini), drained
• Pesto
• Parmesan for grating

Instructions:

• Heat the olive oil in a large pot over medium heat.
• Add the onion and garlic and cook until the onion is translucent about 3 minutes.
• Stir in the potatoes, carrots, zucchini, and green beans.
• Season with a bit of salt and cook, stirring for 3 to 4 minutes to release the vegetables' aromas.
• Add the tomatoes, stock, and thyme, and turn the heat down to low.
• Season with salt (if still needed) and pepper to taste.
• Simmer for at least 15 minutes, and up to 45.
• Before serving, stir in the white beans and heat through.
• Serve with a dollop of pesto and a bit of grated Parmesan.

No need to wait for a special occasion to dig into seared scallops. They're best served with simple and substantial ingredients that bring out their natural, subtle taste. They're a tremendous source of lean protein, super-easy to cook and stack up well with bold and subtle flavors alike. Learn to properly sear a scallop (hint: make sure the scallop is very dry and the pan is very hot) and you won't be disappointed with seared scallops with white beans and spinach.

Ingredients:

• 2 strips of bacon, chopped into small pieces (Feel free to kill the bacon, but for about 18 calories per serving, it adds a ton of flavor to the overall dish).
• 1⁄2 red onion, minced
• 1 clove of garlic, minced
• 1 can (14 oz) of white beans, rinsed and drained (There are a lot of different types of white beans sold in cans. All will work, but cannellini beans are best.)
• 4 cups of baby spinach
• 1 lb large sea scallops
• Salt and black pepper to taste
• 1 Tbsp butter
• Juice of 1 lemon

Instructions:

• Heat a medium saucepan over low heat.
• Cook the bacon until it has begun to crisp.
• Add the onion and garlic; saute until the onion is soft and translucent, 2 to 3 minutes.
• Add the beans and spinach and simmer until the beans are hot and the spinach is wilted. Keep warm.
• Heat a large cast-iron skillet or saute pan over medium-high heat.
• Blot the scallops dry with a paper towel and season with salt and pepper on both sides.
• Add the butter and the scallops to the pan and sear the scallops for 2 to 3 minutes per side, until deeply caramelized.
• Before serving, add the lemon juice to the beans.
• Season with salt and pepper.
• Divide the beans among 4 warm bowls or plates and top with scallops.

That's right - coconut milk is also canned and great to add to your list of canned food recipes. This curry with cauliflower and butternut squash stir fry takes no more than 25 minutes to prepare, yet it will taste like it's been simmering away all day. The balance of the creamy coconut milk, the sweet cubes of squash, and the subtle heat of the curry powder could make the most dedicated meat eater forget he was eating only vegetables.

Ingredients:

• 1⁄2 Tbsp canola oil
• 1 medium onion, diced
• 1⁄2 Tbsp minced fresh ginger
• 2 cups cubed butternut squash (Carrots or potatoes would both be perfect substitutes for the squash, just in case butternut is not in season)
• 1 head cauliflower, cut into florets
• 1 can (14–16 oz) garbanzo beans (aka chickpeas), drained
• 1 jalapeño pepper, minced
• 1 Tbsp yellow curry powder
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) light coconut milk
• Juice of 1 lime
• Salt and black pepper to taste
• Chopped cilantro

Instructions:

• Heat the oil in a large sauté pan or pot over medium heat.
• Add the onion and ginger and cook for about 2 minutes, until the onion is soft and translucent.
• Add the squash, cauliflower, garbanzos, jalapeño, and curry powder. Cook for 2 minutes, until the curry powder, is fragrant and coats the vegetables evenly.
• Stir in the tomatoes and coconut milk and turn the heat down to low.
• Simmer for 15 to 20 minutes, until the vegetables are tender.
• Add the lime juice and season with salt and black pepper.
• Serve garnished with chopped cilantro.