LOVE "healthy" great tasting food!!!
Recipe #7: Bursting Burrito Bowl
Ingredients:
-1/3 cup sliced green and red bell peppers
-1/4 cup sliced onion
-1 tablespoon canned diced green chiles
-3 oz. cooked boneless skinless lean chicken breast, chopped
-1 1/2 cups shredded lettuce
-1/4 cup canned black beans, drained and rinsed
-1/4 cup shredded fat-free cheddar cheese
-2 tbls pico de gallo
-1 tbls fat-free sour cream
Directions:
-Bring a skillet sprayed with nonstick spray to medium-high heat. Add bell peppers, onion, and chiles and, stirring occasionally, cook until onion is mostly translucent, about 3 minutes.
-Add chicken and cook and stir until hot, about 2 minutes.
-Place lettuce in a bowl and top with black beans and chicken-veggie mixture. Sprinkle with cheese, and then top or serve with pico de gallo and sour cream.
Makes 1 serving. Per serving (entire bowl): 264 calories, 2g fat, 714mg sodium, 22.5g carbs, 5g fiber, 7g sugars, 39g protein.
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Recipe #8: Chicken Enchilada Casserole
Ingredients:
-One 10 oz can 98% fat-free chunk white chicken breast in water, drained and flaked
-One 10.75 oz can 98% fat-free cream of celery condensed soup
-2/3 cup frozen bit-sized mixed veggies
-1/2 cup salsa
-Six 6-inch corn tortillas
-1 cup shredded fat-free cheddar cheese
Optional: Salt and black pepper
Also optional: When the casserole was done cooking, I simply laid it on top of some shredded lettuce and topped with a little bit of fat-free sour cream.
Directions:
-Preheat oven to 350 degrees.
-In a large bowl, combine chicken, soup, veggies, and salsa. If you like, add salt and pepper. Mix well and set aside.
-Spray a baking dish with nonstick spray. Break tortillas into pieces about the size of tortilla chips. Lay half of the tortilla pieces along the bottom of the baking dish.
-Evenly layer half of the chicken mixture over the tortilla pieces. Sprinkle with 1/2 cup cheese. Lay remaining tortilla pieces over the cheese. Top evenly with the rest of the chicken mixture, followed by the remaining 1/2 cup cheese.
-Bake in the oven for 35 minutes, or until edges are brown and crispy.
-Allow to cool for about 5 minutes, until sauce thickens.
Makes 4 servings. Per serving (1/4 casserole): 260 calories, 4g fat, 1,166mg sodium, 27g carbs, 4g fiber, 3g sugars, 27.5g protein.
Tuesday, January 17, 2012
Tuesday, January 10, 2012
Recipes #5 & #6: Enchiladas & Stir-Fry
Recipe #5: Lean Bean 'n Cheese Enchiladas
Ingredients:
-2 medium-large corn tortillas
-2/3 cup enchilada sauce
-1/3 cup fat-free refried beans
-1 slice fat-free cheddar cheese, halved
-1/4 cup shredded fat-free cheddar cheese
-1/4 cup chopped onion
-1 tablespoon taco sauce
-1/2 teaspoon dry taco seasoning mix
-Optional toppings: fat-free sour cream, chopped scallions
Directions:
-Preheat oven to 400 degrees.
-In a pan sprayed with nonstick spray, cook onion over medium heat on stove until it begins to brown (about 2 minutes).
-In a small dish, combine onion with refried beans, taco sauce, and taco seasoning until mixed well.
-Spray a small baking dish with nonstick spray and set aside.
-Heat tortillas in the microwave until slightly warm. Lay tortillas flat and spread about 2 tablespoons enchilada sauce onto each one.
-Place on half of the cheese slice in the center of each tortilla. Evenly distribute bean mixture in the center of each tortilla.
-Wrap tortillas up tightly and place them in the baking dish, seam sides down. Pour the rest of the enchilada sauce over the enchiladas. Bake in the oven for about 10 minutes, until enchiladas are hot.
-Remove dish from the oven and sprinkle shredded cheese over the enchiladas. Return to the oven and bake for about 5 minutes, until cheese has melted.
-Plate 'em and top with sour cream and/or scallions if you want.
Makes 2 Servings. Per Serving (1 Enchilada): 187 calories, 2g fat, 976mg sodium, 29g carbs, 4g fiber, 5g sugars, 12g protein.
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Recipe #6: Santa Fe Cheesy Chicken Stir-Fry
Ingredients:
-4 ounces raw boneless skinless chicken breast (chopped)
-2 tablespoons canned black beans, drained and rinsed
-1/2 tablespoon chopped cilantro
-1/2 teaspoon lime juice
-1/8 teaspoon chili powder
-1/8 teaspoon salt
-2 dashes ground cumin
-2 dashes black pepper
-1/4 cup frozen corn
-1/4 cup thin sliced onion
-1/4 cup thin sliced red bell pepper
-1/4 cup shredded fat free cheddar cheese
-1/4 cup chopped tomatoes
Directions:
-In a bowl, combine raw chicken, beans, cilantro, lime juice, chili powder, salt, cumin, and black pepper. Mix well and set aside.
-Bring a skillet sprayed with nonstick spray to medium-high heat. Add corn, onion, and bell pepper. Stir frequently. Cook four to five minutes, until onion softens.
-Add chicken mix and cook for five minutes or until chicken is cooked through. Stir occasionally.
-Add cheese and tomatoes and stir until the cheese starts to melt.
Makes 1 serving. Per Serving: 256 Calories, 2 g fat, 693mg sodium, 19.5g carbs, 3.25g fiber, 4.5g sugar, 38.5g protein.
Ingredients:
-2 medium-large corn tortillas
-2/3 cup enchilada sauce
-1/3 cup fat-free refried beans
-1 slice fat-free cheddar cheese, halved
-1/4 cup shredded fat-free cheddar cheese
-1/4 cup chopped onion
-1 tablespoon taco sauce
-1/2 teaspoon dry taco seasoning mix
-Optional toppings: fat-free sour cream, chopped scallions
Directions:
-Preheat oven to 400 degrees.
-In a pan sprayed with nonstick spray, cook onion over medium heat on stove until it begins to brown (about 2 minutes).
-In a small dish, combine onion with refried beans, taco sauce, and taco seasoning until mixed well.
-Spray a small baking dish with nonstick spray and set aside.
-Heat tortillas in the microwave until slightly warm. Lay tortillas flat and spread about 2 tablespoons enchilada sauce onto each one.
-Place on half of the cheese slice in the center of each tortilla. Evenly distribute bean mixture in the center of each tortilla.
-Wrap tortillas up tightly and place them in the baking dish, seam sides down. Pour the rest of the enchilada sauce over the enchiladas. Bake in the oven for about 10 minutes, until enchiladas are hot.
-Remove dish from the oven and sprinkle shredded cheese over the enchiladas. Return to the oven and bake for about 5 minutes, until cheese has melted.
-Plate 'em and top with sour cream and/or scallions if you want.
Makes 2 Servings. Per Serving (1 Enchilada): 187 calories, 2g fat, 976mg sodium, 29g carbs, 4g fiber, 5g sugars, 12g protein.
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Recipe #6: Santa Fe Cheesy Chicken Stir-Fry
Ingredients:
-4 ounces raw boneless skinless chicken breast (chopped)
-2 tablespoons canned black beans, drained and rinsed
-1/2 tablespoon chopped cilantro
-1/2 teaspoon lime juice
-1/8 teaspoon chili powder
-1/8 teaspoon salt
-2 dashes ground cumin
-2 dashes black pepper
-1/4 cup frozen corn
-1/4 cup thin sliced onion
-1/4 cup thin sliced red bell pepper
-1/4 cup shredded fat free cheddar cheese
-1/4 cup chopped tomatoes
Directions:
-In a bowl, combine raw chicken, beans, cilantro, lime juice, chili powder, salt, cumin, and black pepper. Mix well and set aside.
-Bring a skillet sprayed with nonstick spray to medium-high heat. Add corn, onion, and bell pepper. Stir frequently. Cook four to five minutes, until onion softens.
-Add chicken mix and cook for five minutes or until chicken is cooked through. Stir occasionally.
-Add cheese and tomatoes and stir until the cheese starts to melt.
Makes 1 serving. Per Serving: 256 Calories, 2 g fat, 693mg sodium, 19.5g carbs, 3.25g fiber, 4.5g sugar, 38.5g protein.
Tuesday, January 3, 2012
Recipe #4: Bacon 'n Cheese Bell Pepper Skins
Delicious!! Pretty much stuffed peppers but not quite... obviously =)
Ingredients:
-2 bell peppers (red, yellow, or orange)
-6 slices extra-lean turkey bacon
-3/4 cup shredded reduced-fat cheddar cheese
-1/4 cup chopped scallions
-1/4 cup fat-free sour cream
Directions:
-Preheat oven to 350 degrees.
-Cut peppers in half. Remove stems and seeds. Slice each pepper into quarters and set aside.
-Spray a large baking sheet with nonstick spray. Place pepper slices on the sheet cut side up. Bake in the oven for about 20 minutes, until slices are soft.
-Meanwhile, bring a large pan sprayed with nonstick spray to medium heat on the stove. Cook bacon on both sides until crispy. Let cool and then chop into small pieces.
-Once pepper slices are done, remove from the oven and let cool slightly. Don't turn off the oven. Blot away any excess liquid from peppers.
-Sprinkle pepper slices evenly with shredded cheese, scallions, and chopped bacon. Return to the oven and bake until cheese has melted (5 to 10 minutes). Serve with sour cream.
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Makes 4 servings.
Per Serving (2 pieces): 119 calories, 5.5g fat, 378mg sodium, 6.5g carbs, 1.25g fiber, 3.5g sugars, 11g protein.
Ingredients:
-2 bell peppers (red, yellow, or orange)
-6 slices extra-lean turkey bacon
-3/4 cup shredded reduced-fat cheddar cheese
-1/4 cup chopped scallions
-1/4 cup fat-free sour cream
Directions:
-Preheat oven to 350 degrees.
-Cut peppers in half. Remove stems and seeds. Slice each pepper into quarters and set aside.
-Spray a large baking sheet with nonstick spray. Place pepper slices on the sheet cut side up. Bake in the oven for about 20 minutes, until slices are soft.
-Meanwhile, bring a large pan sprayed with nonstick spray to medium heat on the stove. Cook bacon on both sides until crispy. Let cool and then chop into small pieces.
-Once pepper slices are done, remove from the oven and let cool slightly. Don't turn off the oven. Blot away any excess liquid from peppers.
-Sprinkle pepper slices evenly with shredded cheese, scallions, and chopped bacon. Return to the oven and bake until cheese has melted (5 to 10 minutes). Serve with sour cream.
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Makes 4 servings.
Per Serving (2 pieces): 119 calories, 5.5g fat, 378mg sodium, 6.5g carbs, 1.25g fiber, 3.5g sugars, 11g protein.
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