Friday, April 27, 2012

Chicken d'lish Kabobs

The name says it all, these were great! We had garlic naan bread with it (bought from the stores deli) - YUM!

1/4 cup fat free greek yogurt - plain
1 tsp lemon juice
1/4 tsp curry powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp salt
dash paprika
1 lb boneless skinless chicken, cut in bite size pieces
Green bell pepper
onion

Combine yogurt, lemon juice & seasonings. Marinate at least one hour. (Mine marinated for 8!). Assemble kabobs using onions, peppers & chicken. Grill until done.

Thursday, April 26, 2012

Baked Ziti with summer vegetables

4 oz uncooked wheat ziti noodles
1 tbsp olive oil
2 cups chopped yellow squash
1 cup chopped zucchini
1/2 cup chopped onion
2 cups chopped tomatoes
2 garlic cloves, minced
1 cup shredded part skim  mozzarella cheese (divided)
2 tbsp fresh basil
2 tsp fresh oregano
1/2 tsp salt
1/8 tsp crushed red pepper
1/4 cup fat free ricotta cheese
1 egg
cooking spray

Cook pasta according to package directions.
Preheat oven to 400 degrees
Heat a large skillet over medium heat. Add oil to pan. Add squash, zucchini, and onion. Saute 5 minutes. Add tomatoes and garlic, saute 3 minutes. Remove from heat. Stir in pasta, 1/2 cup mozzarella, and herbs.
Combine ricotta, egg, and salt. Stir into pasta mixture. Spoon into an 8x8 baking dish - coated with cooking spray. Sprinkle with remaining mozzarella. Bake at 400 for 15 minutes or until bubbly and browned.

My husband, who thinks meat is required at EVERY meal, said "this is great, you can make it anytime!". It was VERY good. That little bit of ricotta makes it so creamy and rich. It makes four large servings! All it needs is a little side salad!

Miso Glazed Chicken

  • 1/4 cup rice vinegar 
  • 3 tablespoons lower-sodium soy sauce
  • 2 1/2 tablespoons honey
  • 1 1/2 tablespoons white miso
  • 1 1/2 teaspoons chile paste 
  • 2 tablespoons minced fresh garlic
  • 2 tablespoons dark sesame oil, divided
  • 4 (6-ounce) skinless, boneless chicken breast halves - cut into bite size pieces


    1. 1. Combine first 6 ingredients, stirring well with a whisk. Stir in 1 tablespoon oil. Place chicken in a zip-top plastic bag. Add vinegar mixture; seal. Marinate in refrigerator for 1 hour, turning once.
    2. 2. Preheat oven to 400°.
    3. 3. Remove chicken from bag; reserve marinade. Place marinade in a small, heavy saucepan over medium heat; bring to a boil. Boil 2 minutes or until syrupy, stirring frequently. Remove from heat; divide mixture in half. Heat a large ovenproof skillet over medium-high heat. Add remaining 1 tablespoon oil; swirl. Add chicken; sauté 4 minutes. Turn chicken over; brush chicken with half of marinade mixture. Place pan in oven; bake at 400° for 6 minutes or until done. Remove chicken from oven; brush with remaining half of marinade mixture, turning to coat. Sprinkle with cilantro, if desired.

    This was a great quick chicken dish! Let the chicken marinade for a few hours, or even over night! VERY fast to cook after it's prepped. We had this with vegetable gyoza (From Trader Joes), and some stir-fry fresh vegetables. delicious!

Spicy Beef Sandwiches

1 boneless beef chuck roast (any cut of roast will do!)
1 jar (12 oz) pepperoncini
1 cup water
1/2 packet french onion soup mix
12 oz sweet red wine
1 onion, chopped
1 bag frozen bell pepper blend
2 tbsp italian seasoning
1 french loaf bread
sliced provolone cheese

Trim fat from beef & discard. Pour pepper juice into crock pot - Cut off tops of pepperoncinis and place the peppers into the crock pot as well. Add all remaining ingredients (except bread & cheese!), cook on low for 8-10 hours. Shred beef with form. Serve on french bread, topped with cheese.

These were really good! Such easy prep, and then a delicious dinner 10 hours later! We will be repeating this one!

Sunday, April 15, 2012

April 16 - GO DAY!

All blog, no recipe :)

What a crazy month! Owens first birthday, Multiple showers (yay for weddings & babies!), a week long trip to Disney and my mom came to visit from Texas! WOW! When it's all said and done, I've picked up about two pounds in the last month. (Minnie mouse makes some AMAZING white chocolate raspberry cookies by the way). Anyways, back on track now! I can tell the difference in how I feel from eating all the processed junk lately. I feel so yucky. My skin isn't as clear, I'm not in as good of a mood - just an all around "blah" feeling - all from those lovely preservatives, MSG and all the other crap in our food!
My great friend, Missy, a new beachbody coach (yay!) is doing a challenge on her facebook page. I'm doing it. Nothing like a friendly competition to shake you back into getting on track! Go "like" her page - she posts recipes, tips, words of encouragement, and sometimes that blast of reality you need! You won't regret it - go "like" her page!

Just an idea of what to look forward to this week:
Miso chicken
Summer squash pasta with scallops
Jamaican jerk chicken with beans & greens
Garlic Cilantro Shrimp
Stir fry & tuna steaks

It's going to be an amazing week here! And it can be for you too! Just dedicate yourself, and DO IT!

This is what I did this afternoon:



Fresh fruit, stir-fry veggies for a quick lunch or snack, and prepped salad toppings!

Friday, March 9, 2012

Bread, Bread, Bread and more bread!

Any guesses what this blog is about? BREAD!
It really is crazy when you look at the ingredient list in a loaf of store-bought bread. Or a bag of bagels.

PLAIN BAGEL INGREDIENTS: UNBLEACHED ENRICHED WHEAT FLOUR [FLOUR, MALTED BARLEY FLOUR, REDUCED IRON, NIACIN, THIAMIN MONONITRATE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID], WATER, SUGAR, SALT, YEAST, CORNMEAL, WHEAT GLUTEN, MONO- AND DIGLYCERIDES, PRESERVATIVES (CALCIUM PROPIONATE, SORBIC ACID), GUAR GUM, CITRIC ACID, MALTODEXTRIN, ALGIN, SOY LECITHIN, SOY FLOUR.

Basic humburger bun: enriched flour, water, salt, wheat gluten, calcium sulfate, soy flour, ammonium sulfate, calcium carbonate, calcium phosphate, monocalcium phosphate, ammonium chloride, baking soda, sorbic acid, deactivated dry yeast, dough conditioners, calcium propionate & sodium propionate (preservatives), and soy lecithin. 

Make you a little uncomfortable to not be able to pronounce all the ingredients in your bread? It should. Lately I have made bagels, hamburger buns & english muffin bread is in the oven as I type. (I'll post recipe, we will assume it's good - I'll report later!)

I found the English Muffin bread recipe here. I made it exactly as she stated - using regular yeast - and I cut the recipe in half. I made 2 loaves, not 4.


Bagels! YUM Bagels!
1 cup warm water
3 cups of bread flour
2 TBS white sugar
1 1/2 tsp. salt
2 1/4 tsp active dry yeast
3 TBS sugar
1 TSP cornmeal
1 egg white
Toppings if wish:  shredded asiago cheese, poppy seeds, dried onion flakes, rock salt, cinnamon sugar...

1.  I add the first 5 ingredients in the order listed.  Set on Dough Cycle.  When complete, place dough on a lightly floured surface. Shape into 8, flatten them, and then poke hole in the middle.  (Make it big, because dough will rise.)

2. Cover bagels with a clean dish towel, and let rise.  Mine take about 30-60 minutes to get rise.  Meanwhile, bring a large pot of water to boil.  Dissolve 3 TBS of sugar in boiling water.
3. Sprinkle an ungreased cookie sheet with cornmeal.  Heat oven to 375.
Transfer bagels to boiling water.  (My pot holds about 4 at a time.)  Boil for 1 minute, turning halfway through.  Remove bagels and place on dish towel to drain.
4. Arrange boiled bagels on baking sheet. Glaze top with egg white.
5. Bake 20 minutes at 375.
These are amazing bagels! And - you can pronounce all the ingredients! YAY! We (my mom & I) made pesto asiago bagels. Add 1/4 cup pesto to the bread machine (add with the water), and top with asiago blend cheese before baking. Seriously, they're amazing.

Hamburger buns!
1 ¼ cups milk , slightly warmed
1 beaten egg
2 tablespoons butter - softened
¼ cup white sugar
¾ teaspoon salt
3 ¾ cups bread flour
1 ¼ teaspoons active dry yeast 

Place all ingredients in pan of bread machine according to manufacturer's directions.
Select dough setting.
When cycle is complete, turn out onto floured surface.
Cut dough in half and roll each half out to a 1" thick circle.
Cut each half into six 3 1/2" rounds with inverted glass as a cutter.
Place on greased baking sheet far apart and brush with melted butter.
Cover and let rise until doubled, about one hour.
Bake at 350° for 13 minutes. (until lightly brown)

Monday, March 5, 2012

Mashed potatoes w/ leeks & roasted cabbage

Both of these are easy sides, and best off - they're delicious! :)

Roasted Cabbage:
cut the bottom (the hard part!) off of your head of cabbage. Then cut cabbage into rounds. Drizzle with olive oil & sprinkle with cajun seasonings. Bake at 400 for 45 minutes!



Mashed Red Potatoes w/ leeks & rosemary:
Take 1 lb red potatoes, was them, and dice. Cover potatoes with water, and boil for 15 minutes, until fork tender. In a separate pan, saute one diced leek in 1 tsp olive oil until tender, then stir in 1/2 tsp dried rosemary and cook for 30 more seconds. Drain potatoes. Add leeks to potatoes, 1/4 cup fat free sour cream & 1/4 cup skim milk. Mash in the pain (to how you prefer them -- we kept them chunky!)  Salt & pepper to taste.

Two months down!

Two months in. We've tried tons of new recipes. And....

DOWN 15 POUNDS since Jan 1st.

The last week was rough, we had lots of unplanned outings, and a few planned events. Didn't cook at home much at all. But that's okay. We are back on track today!

Monday, February 27, 2012

Asian Pork Rotini

6 oz uncooked rotini wheat noodles
2 tsp cornstarch
1/2 cup water
1/4 cup reduced fat creamy peanut butter
2 tbsp soy sauce
1 tbsp honey
1/2 tsp garlic powder
1 tsp fresh ginger (or 1/8 tsp ground)
4 pork chops, cubed
3 tsp seasame oil
1 large onion, sliced

Cook pasta according to package directions. In a small bowl, combine cornstarch and water until smooth. Whisk in the peanut butter, soy sauce, honey, garlic powder and ginger until blended. Set Aside. In a large nonstick skillet or wok, stir-fry the onions in oil for 3-4 minutes. Add cubed pork chops, and cook until pork is no longer pink. Stir in sauce, and mix with noodles.


yum yum yum! This was different - not a recipe I would typically pick out of a cookbook and try. But since I had all the ingredients, I threw it in the mix. I am SO GLAD I did! This really was great! I served it with roasted asparagus. Delicious!

Sunday, February 26, 2012

Bean Burritos (Vegetarian)

1/2 cup instant brown rice
1 small green pepper, chopped
1 small onion, chopped
1 tsp olive oil
1 can (15 oz) pinto beans, rinsed & drained
1 cup no-salt-added diced tomatoes
4 oz fat free cream cheese
1/2 tsp chili powder
1/2 tsp garlic powder
1/4 tsp ground cumin
1/4 tsp oregano
1/3 cup fat free shredded cheddar
Jarred or fresh salsa
8 whole wheat tortillas (I use xtreme)

Cook rice according to package directions. In a large skillet, saute peppers & onions in oil until tender. In a large bowl, mash beans. Add the beans, tomatoes, cream cheese & seasonings to the skillet. Cook and stir until heated through. Stir in rice.

Spoon 1/8 filling into each tortilla, top with a spoonful (1-2 tbsp) salsa. Roll into burritos. Top with cheese & Bake at 350 for 10 minutes, until cheese is melted.

These were easy and FAST! My husband is a meat-eater, and isn't a fan of any meal that doesn't include meat. When he asked what was for dinner, and I said "Bean burritos", his response was "oh, no meat?". He took his first bite and said "WOW! These are good!" So, I say they were a success!

Thursday, February 23, 2012

Deconstructed Cabbage Rolls

1 lb ground beef
1 garlic clove, minced
1 small head cabbage, chopped
2/3 cup uncooked long grain rice
1 tbsp worcestershire sauce
1 tsp onion powder
1 tsp dried basil
1/4 tsp cayenne
1/4 tsp pepper
1 can (28oz) crushed tomatoes
1/4 tsp salt

In a large pot, cook beef and garlic until meat is no longer pink. (Drain now if needed). Stir in cabbage, water, rice, Worcestershire sauce, onion powder, basil, cayenne and pepper. Bring to a boil. Reduce heat, cover and summer for 25-30 minutes, or until rice is tender.
Stir in tomatoes and salt, heat through.

yum, yum, yum! This was like cabbage rolls - in a fraction of the time! A one pot meal!

Chili Mac - comfort food at its best!

2 cups uncooked whole wheat elbow noodles
1 lb lean ground beef (or turkey)
1 small onion, chopped
2 garlic cloves, minced
1 tsp olive oil
1 can black beans, rinsed
1 can diced tomatoes, undrained
1 can tomato sauce (8 oz)
1-2 tbsp hot pepper sauce
2-3 tsp chili powder
1 tsp cumin
1/4 tsp cayenne
1/4 tsp pepper
3/4 cup fat free cheddar cheese - shredded

Cook macaroni according to package directions. Meanwhile, in large nonstick skillet coated with cooking spray, cook the beef, onion, garlic in oil over medium heat until meat is no longer pink. (drain now if needed)
Add the beans, tomatoes, tomato sauce, pepper sauce and seasonings. Drain macaroni, stir into mixture. Cook over medium low heat for 5 minutes, or until heated through. Sprinkle with cheese.

This was very very good! It was comforting, filling, and healthy! :) Can't argue with that! This would also freeze well - either in large freezer ziploc bags, or in casserole dishes - just leave the cheese off until you are going to eat!

Tuesday, February 21, 2012

Chicken Pita Pizzas

4 pita breads
1/2 cup refried beans (canned)
1/2 cup salsa
1 cup cubed cooked chicken (We are using leftover chicken from piri piri chicken)
2 tbsp green chilies
3/4 cup shredded fat free cheddar
1/2 cup fat free sour cream
yellow onion

Slice & saute onion until tender. Place pita breads on an ungreased baking sheet, spread with beans. Top with salsa, chicken, chilies, onions & cheese. Bake at 350 for 8-10 minutes, or until cheese is melted. Serve with Sour Cream.

These were easy, fast, comforting, and best of all - healthy! I'm already anxious for lunch tomorrow!

Piri Piri Chicken & Potatoes

I cooked a whole chicken. If anyone knows me well, they know this is crazy. I don't like touching raw meat. Or seeing bones. Much less cleaning & skinning one. But, this was good... if you can get through the prep.

1/3 cup fresh lemon juice
10 cloves garlic, minced
3 tbsp olie oil
2 tbsp red wine vinegar
1 tbsp paprika
1/2 tsp cayenne
1 whole chicken - skin removed
2 lb mini yokon gold potatoes (I found minis!)
2 tbsp fresh thyme
2 tsp lemon zest
sea salt & black pepper

In a small bowl, whisk together 1/4 cup lemon juice, 8 cloves garlic, 2 tbsp oil, vinegar, paprika and cayenne. Place chicken in a large sealable plastic bag. Pour in marinade, turning to coat. Seal bag, refrigerate 1 hour to overnight.

Preheat oven to 375

In a large bowl, toss potatoes with remaining oil, thyme, lemon zest, garlic, salt & pepper. Remove chicken from marinade and place into a 9x13 inch roasting pan, breast side down, and arrange potatoes around chicken. Roast for 40 minutes. Remove pan carefully, turn chicken breast side up and baste with juices. Stir potatoes. Place back in oven for another 40 minutes.

Friday, February 17, 2012

Balsamic Salmon and cauliflower poppers

Balsamic Salmon:
2 garlic cloves, minced
1 tsp olive oil
1/4 cup balsamic vinegar
2 tsp dijon mustard
1 tbsp water
1.5 tsp honey
1/4 tsp salt
1/4 tsp pepper
2 salmon fillets


Line baking dish with foil, coat in cooking spray.
In a small saucepan, saute garlic in oil until tender. Stir in vinegar, mustard, water, honey, salt and pepper. Bring to a boil, reduce heat, simmer uncovered for 3-5 minutes or until slightly thickened. Set aside 2 tbsp for basting.
Place fillets on prepared pan. Brush with sauce. Bake, uncovered, at 425 for 12-15 minutes (depends how you like your salmon) until salmon flakes. Brush with reserved sauce.


Cauliflower poppers: 1 head of cauliflower cut in pieces tossed with 1/8 cup olive oil, salt & pepper. Baked at 425 for one hour, tossed every 20 minutes.


We had this with wild rice. The salmon was very flavorful, and the cauliflower I could of eaten for a snack - right off the pan! Delicious!

Cheese, corn, and tomato tortillini

1 pkg (9 oz) refrigerated wheat cheese tortellini
1 pkg (16 oz) frozen corn
2 cups cherry tomatoes, halved
1/4 cup fresh basil
2 tbsp grated Parmesan cheese
4 tsp olive oil
1/4 tsp garlic powder
1/8 tsp pepper

In a large pot, cook tortellini according to package directions, adding the corn during the last 5 minutes. Drain. (If you want a cold pasta - rinse pasta with cool water now, we ate this warm). In a large serving bowl, combine tortellini and remaining ingredients. Enjoy!



What a great, filling, refreshing lunch! So easy, came together in less than 15 minutes!

Thursday, February 16, 2012

Crab stuffed baked potatoes

2 lg potatoes
1/2 small onion, chopped
1/4 cup finely chopped celery
1 tbsp butter or margarine
2 garlic cloves, minced
1/4 cup Fat free sour cream
6 oz can crab meat
1/4 cup fat free milk
1 tbsp fresh parsley
1/2 tsp salt
1/4 tsp pepper
1/3 cup shredded fat free cheddar

Scrub and pierce potatoes, place on a microwave safe plate, microwave uncovered, on high for 15 minutes or until tender, turning once. Let stand for 5 minutes or until cool enough to handle.

In small skillet, saute onion and celery in butter until tender. Add garlic, cook 1 minute longer.

Cut each potato in half, lengthwise. Scoop out pulp, leaving thin shells.

In a small bowl, mash the pulp with sour cream. Stir in the crabmeat, cheese, milk, parsley, salt, pepper and reserved sauteed vegetable mixture. Spoon mixture into potato shells. Place on baking sheet. Bake 375 for 20 minutes.

This is such a versatile recipe - you can add anything you want! Chives, cooked crumbled turkey bacon, seasonings, spices - anything! These were great, filling, and EASY!

Light but hearty tuna casserole

3 cups uncooked wheat egg noodles
1 can reduced fat, reduced sodium cream of mushroom
1/2 cup fat-free milk
2 tbsp olive oil mayo
1/2 tsp ground mustard
2 cans (6 oz) white tuna, drained
1/4 cup chopped roasted red pepper

Topping:
1/4 cup dry bread crumbs
1/2 tsp paprika
1/4 tsp italian seasoning
1/4 tsp black pepper
1 tbsp margarine or butter

Cook noodles according to directions
In a large bowl, combine soup, milk, mayo and mustard. Stir in tuna, soup mixture and red pepper. Drain noodles, add to mixture, and stir until blended. Put in 8x8 baking dish. Combine topping ingredients (minus butter/margarine) and sprinkle over casserole. Drizzle melted butter over casserole. Bake at 400 degrees for 25-30 minutes.

This was a good, easy tuna casserole. It was very filling. This worked great for us, on Wednesday nights we go to Financial Peace University at church, and I made this before we left, and tossed it in the oven when we walked in the door. It was very easy, tasty, and filling!

Monday, February 13, 2012

BBQ chicken pizza, say what?!

Yes, bbq chicken pizza. And - it.was.amazing! Total comfort food, yummmm!


Pizza crust (wheat)
onion - Sauteed
Bell pepper - Sauteed
Skim Ricotta
FF mozzarella
Chicken Breast
1 recipe of Clean Eating BBQ Sauce

Make the BBQ sauce as directed - I made it in a large mason jar and shook it - easy peasy. Put chicken (I used 3 breast - and have plenty left over for bbq chicken sandwiches) and the BBQ sauce in the slow cooker, on low, for 6-8 hrs, until chicken shreds. Shred chicken.

Take pizza crust, and put a thin layer of ricotta on. Top w/ sauteed onions & peppers, shredded bbq chicken, and your mozzarella. Bake at 350 for 15-20 minutes until cheese is bubbly & melted.

Sunday, February 12, 2012

Chinese food, chinese food, and more chinese food!

I've been wanting Chinese food for dinner for a few days, but didn't want the normal "ugh" feeling that comes with greasy heavy chinese. So, I opted to make my own. We had beef and broccoli & asparagus, fried rice, and even homemade egg rolls! This was delicious!!



Fried Rice
2 cups cooked rice (I used brown rice)
3-4 cups vegetables of your choice (I used squash, zucchini & onions)
2 eggs, scrambled – optional
1 tbsp sesame oil
3 tbsp reduced sodium soy sauce
1 tsp garlic, minced
1 tbsp rice wine vinegar



Add sesame oil to a large wok or fry pan over high heat.
In a small bowl mix together soy sauce, garlic and vinegar.
Drop a single piece of rice in the oil, if it sizzles the wok is ready.
Add rice and any thicker vegetables that you are using.  Stir a couple of times and then add soy sauce mixture.  Stir frequently for about 3 minutes.
Add in any remaining vegetables and eggs (if using). Stir for 2 more minutes.

Beef  and Broccoli w/ asparagus
1 pound flank (also called London Broil) or sirloin steak, sliced thinly across the grain
2 cups broccoli florets, steamed
1/2 lb asparagus, cut in 1 inch pieces, steamed
2 cloves garlic, minced
1/4 cup low sodium soy sauce
1/4 cup rice wine vinegar
1 tbsp sesame oil

In a small bowl mix together soy sauce and rice wine vinegar.
Place sliced meat in a medium sized bowl and pour the soy sauce marinade over top.  Stir to coat evenly.
Place beef mixture in fridge for about 10-15 minutes.
Heat a work or large skillet over high heat.  The wok should be very hot.  Place a drop of water in the wok – it should sizzle and evaporate.  When this happens the wok is ready to use.
Add the sesame oil to the wok and swirl to coat.  Add the beef and immediately spread the meat over the surface of the wok in a single layer.
Let the beef fry undisturbed for about 1 to 2 minutes.  Flip the beef slices over, add the garlic to the wok and cook for another minute or 2 or until the beef is no longer pink. ***I also added the rest of the can of water chestnuts (from the egg rolls) here!
Add in the steamed vegetables and cook for another 30 seconds
Egg Rolls
2 cups shredded napa cabbage
5 oz fresh bean sprouts
1/2 cup chopped water chestnuts
1/4 cup chopped green pepper
1/2 chopped onion
1 garlic clove, minced
4 teaspoons cornstarch
1 tablespoon water
1 tablespoon light soy sauce
1 teaspoon vegetable oil
1 teaspoon brown sugar
1 pinch cayenne pepper
16 egg roll wrappers

Coat a large skillet with nonstick cooking spray; add the first six ingredients. Cook and stir over medium heat until vegetable are crisp-tender, about 3 minutes.
In a small bowl, combine cornstarch, water, soy sauce, oil, brown sugar and cayenne until smooth; stir into vegetable mixture. Bring to a boil. Cook and stir for 2 minutes; remove from the heat. Spoon 1/4 cup of  mixture on the bottom third of one egg roll wrapper; fold sides toward center and roll tightly. Place seam side down on a baking sheet coated with nonstick cooking spray. Repeat with remaining wrappers and filling. Spray tops of egg rolls with nonstick cooking spray. Bake at 425 degrees F for 10-15 minutes or until lightly browned, turning every 5 minutes.

**You can adapt this recipe to your taste - add carrots, protein (chicken, pork or shrimp), or any other vegetables you would like

Tuesday, February 7, 2012

Clean Eating Meatball Subs

Wow, these were delicious! A very easy meatball recipe + roasted vegetables = amazing! Brian and I both really enjoyed these!

Also, we are five weeks into the new year (can you believe that?!) and I am excited to say I have lost 10.8 pounds so far! Brian has lost 13 pounds as well! Amazing! Check out my friend, Missy's blog for more great recipes! She has lost 13 lbs this year since changing her eating habits, and falling back in love with clean, fresh, healthy cooking!


now, onto this great recipe!

1 lb 95% lean ground beef
1/4 cup rolled oats
1 large egg white
1 tbsp tomato paste
1 tsp dried thyme
1 tsp dried oregano, divided
1/2 tsp ground black pepper
2 cloves garlic, chopped, divided
Olive oil cooking spray
1 medium zucchini, cut into 1/2-inch-wide strips (4 oz)
1 medium red or orange bell pepper, cut into 1/2-inch-wide strips (4 oz)
1 medium yellow onion, cut into 1/4-inch-wide strips (3 oz)
1 tsp extra-virgin olive oil
1 cup fresh tomatoes, seeded, chopped and squeezed to release juices, seeds and juices discarded
1 tsp dried basil
14 oz whole-wheat baguette (18-inch long; widest baguette you can find)


  1. Preheat oven to 400°F. In a large bowl, combine beef, oats, egg white, tomato paste, thyme, 1/2 tsp oregano, black pepper and 1 clove garlic. Line a sheet pan with nonstick foil and spray lightly with cooking spray. Form beef mixture into 1-inch balls, making about 25. Place balls on pan, not allowing them to touch. On another sheet pan, toss zucchini, bell pepper and onion with oil. Put both pans in oven and set timer for 5 minutes.
  2. In a small bowl, stir together tomatoes, basil, remaining 1/2 tsp oregano and remaining 1 clove garlic. When timer goes off, remove meatballs from oven and pour tomato mixture over them. Use a metal spatula to turn meatballs to coat with tomato mixture. Place back in oven for another 10 minutes, again setting timer. When timer goes off again, remove meatballs and set aside. Stir vegetables, return to oven and roast for another 10 minutes.
  3. Slice baguette into 4 sections, then slice each section in half horizontally so it opens like a book. Spread open each section and tear out a bit of bread from the middle to make room for the meatballs. Toast bread in toaster or under a hot broiler for 1 minute to crisp.
  4. To assemble sandwiches, open up each piece of toasted bread, pile on a quarter of meatball mixture and top with a quarter of roasted vegetables. Close sandwich and serve with a fork for any stray meatballs and sauce.

Saturday, February 4, 2012

A new week - welcome February!

Meatball Subs
Piri Piri Chicken with roasted potatoes
Roasted pork chops with caramelized onions, smashed leek potatoes
Pizza w/ cauliflower crust
Grilled Tuna, quinoa
chicken pot pie bundles
BBQ chicken calzones

Ingredients:
1 lb 95% lean ground beef
whole Chicken
Chicken breast – 2 lbs
Tuna Steaks
Pork Chops
rolled oats
egg
Zucchini
Cauliflower
Red bell pepper
Green Pepper
Onion - 3
1 cup fresh tomatoes
Lemon – 2
2 lb mini Yukon golds
Fresh thyme
1 lb red potatoes
Leek
Rosemary
Sour cream
Milk
shredded mozzarella cheese
Pizza Sauce
1 (15 oz.) can tomato sauce
2 – 6oz can tomato paste
Quinoa
chicken broth
frozen petite peas
frozen corn kernels
grated Parmesan cheese
egg roll wraps
14 oz whole-wheat baguette (18-inch long; widest baguette you can find)
Wheat Pizza dough OR homemade!

Pantry Staples:
honey
Bread Flour*
Wheat Flour*
Yeast
dried thyme
dried oregano
black pepper
cayenne
garlic
Olive oil cooking spray
garlic powder
onion powder
molasses
honey
balsamic vinegar
low sodium soy sauce
cumin
paprika
cornstarch
olive oil
garlic salt
Red wine vinegar
Paprika
dried terragon
dried basil
*if you are making crust

Thursday, February 2, 2012

Shrimp, Scallops, spinach & tomato mozzarella salad!

Yum! What a great dinner!

Shrimp - sauteed in fresh garlic & cajun seasoning
Scallops - sauteed in fresh lemon juice
Spinach - sauteed in garlic & 1 tsp olive oil
Tomato & Mozzarella salad - cut cherry tomatoes in half, cube fresh mozzarella cheese, add dried or fresh basil, balsamic vinegar. Let marinade for a few hours before eating.

All of this was wonderful! So light and flavorful! YUM!

Tuesday, January 31, 2012

Steak & Pasta with creamy tomato sauce

First off, let me say one thing: make this meal. It's seriously amazing.

5 cloves garlic, finely minced, divided
1/4 cup red wine vinegar
1 tsp Dijon mustard
1/2 tsp cinnamon, ground
1/2 tsp fresh ground black pepper
1 lb lean steak cubed (I used ribeye, it was on sale!)
16 oz whole-wheat pasta (I used wheat egg noodles)
Olive oil cooking spray
1 medium yellow onion, finely diced
1 28-oz jar or can no-salt-added crushed tomatoes
1 1/2 tsp Italian seasoning
1 tsp dried basil
8 oz fat free sour cream

Prepare marinade: In a bowl, whisk together 3 cloves garlic, vinegar, Dijon, cinnamon and pepper. Pour marinade over steak cubes in another container, cover and refrigerate for at least 1 hour. (You can also leave steak to marinate overnight.)

Cook pasta according to package directions. Drain and set aside.

Drain steak cubes and discard marinade. Heat a large nonstick skillet over high heat for 1 minute. Reduce heat to medium-high, mist with cooking spray and sauté steak until browned on each side, about 4 minutes total. Remove steak from pan and set aside.

Mist same pan with cooking spray again, add onion and remaining 2 cloves garlic and sauté until brown, about 2 to 3 minutes. Add tomatoes and reduce heat to medium low. Add seasoning, basil and sour cream and combine. Cook for an additional 2 to 3 minutes, then mix in reserved steak and cook for 2 more minutes, until meat and sauce are completely warmed.

Serve 1 cup pasta with 3/4 cup steak sauce. Garnish with an additional sprinkling of Italian seasoning, if desired.


We had this with roasted asparagus (400 degree oven, 20 minutes - spritz of olive oil, salt & pepper before roasting), and fresh homemade pesto bread. This was A-M-A-Z-I-N-G! Make this, make it!

Monday, January 30, 2012

Flounder & Black Bean Burrito Casserole

**The original recipe calls for Halibut, we had flounder -- so I went with that! Any flaky white fish will do!


Olive oil cooking spray
10 oz white fish - cut in 1/4 inch strips
3 tsp fresh lime juice, divided
1/2 tsp ground cumin, divided
1 cup cooked or canned black beans, drained and rinsed
1 cup cooked brown rice
2 green onions, thinly sliced (about 1/2 cup)
1/2 cup corn kernels (thawed, if frozen)
1/2 tsp finely grated lime zest
1/4 cup finely diced roasted red pepper
1 tbsp chopped fresh cilantro
8whole-wheat tortillas - we used xtreme wellness tortillas
1 1/2 oz low-fat Monterey Jack or cheddar cheese, finely grated (about 3/4 cup)
1/2 cup low-fat sour cream or low-sodium salsa for garnish, optional

Preheat oven to 400°F. Lightly mist an 9x13 casserole dish with cooking spray; set aside.
In a small bowl, toss fish with 1 tsp lime juice and 1/4 tsp cumin; set aside.
In a large bowl, combine remaining 2 tsp lime juice, remaining 1/4 tsp cumin, beans and following 6 ingredients; stir to combine.
Lay tortillas out on a flat work surface and mound 1/3 cup bean mixture onto center of each. fish in a single layer on top of bean mounds. Roll each tortilla to enclose filling but keep ends open. Arrange filled tortillas, seam sides down, in 1 layer in prepared casserole dish. Sprinkle with cheese and bake, covered with aluminum foil, for 10 minutes. Then remove foil and continue baking until burritos are crispy and cheese is golden brown, about 15 minutes more. Serve burritos with sour cream or salsa, if desired. 



These were delicious!!! So fresh and flavorful! When Brian finished eating, he said "I look forward to having the leftovers tomorrow for lunch", so that's a great sign! We enjoyed them with fat free sour cream & salsa!

Sunday, January 29, 2012

Whoa, where did January go?

I cannot believe that January is almost over! Crazy! Today is the 29th, and I can proudly say that we tried 21 new recipes so far this year, and have significantly changed our eating habits! We are eating FAR less processed foods, tons more fresh vegetables, and have been eating a few vegetarian meals a week. I have really enjoyed searching for new recipes, and cooking all of these healthy meals!

Last week was a little off track - I wasn't feeling great, and we had friends come into town (yay!), so that threw off our meal plan some.

This week I still have three recipes left from last week to make:
Seafood & Corn Chowder
Steak Pasta
Halibut & Black Bean Burrito Casserole

I plan on making these, and then using up some of our pantry to make the rest of the meals this week! I will post what we try!

Thank you so much for everyone that has encouraged me to continue this blog. I love hearing that people have tried some of the recipes, and loved them! VERY encouraging!

Chicken Cheesesteak Panini Wrap

4 cups sliced yellow onions (2 lg onions)
2 tbsp cider vinegar
1 lg red bell pepper, sliced
2- 6oz chicken breast
1/4 tsp black pepper
2 oz low fat shredded cheddar

1/4 cup skim milk
4 whole wheat tortillas

Heat large saute pan on high. When skillet is hot, add onion and stir constantly for two minutes until onion begins to soften and release a bit of liquid. Reduce heat to medium-high and cook onion for 2 more minutes without stirring.

Add vinegar and 1/4 c. water, a bit at a time, stirring and scraping any brown bits from the bottom of skillet as liquid evaporates. Reduce heat to low and let onion simmer for 30 minutes, stirring occasionally until very soft, sweet and golden.
Meanwhile, heat a separate saute pan on high. Add red pepper and mushroom to hot, dry pan and saute for 2 minutes, stirring constantly as vegetables soften and release some liquid. Reduce heat to medium-low and let vegetables simmer for 5 more minutes until very soft and most of the liquid has evaporated.

Increase heat to high and add chicken to pan. Saute for 5 - 7 minutes, stirring often until chicken is cooked all the way through. Season with black pepper, cover pan and reduce heat to very low to keep mixture warm.

When onions are very soft, add cheese and milk to skillet, stirring as cheese melts into the onion

Place a quarter of chicken mixture and quarter of onions in a line on bottom third of each wrap. Roll like a burrito.

Very easy lunch idea -- just save a chicken breast from the night befores dinner!

Sweet & Sour Chicken w/ lo mein

Chinese night again! We love chinese food, so making it where we can have it - AND it not be bad for us - is wonderful! This was really great, especially the chicken! If you don't watn to use the "pasta" that is used in this recipe - replace it with wheat angel hair pasta. No problem! We baked egg rolls to go with this - frozen 80 calorie egg rolls -- nothing fancy :)

1/3 cup low-sodium soy sauce
2 tbsp raw honey
2 cloves garlic, minced
1 tsp fresh ginger, grated
1/4 tsp crushed red pepper flakes
1 1/4 lb boneless, skinless chicken breasts (about 4 breasts), chopped into 1-inch pieces
1 medium red bell pepper, cut into 1-inch chunks (about 1 cup)
1 medium green bell pepper, cut into 1-inch chunks (about 1 cup)
1 small yellow onion, chopped (about 3/4 cup)

In a small bowl, whisk together soy sauce, honey, garlic, ginger and pepper flakes. Place chicken in a large shallow dish. Pour soy sauce mixture over chicken, tossing gently. Cover and refrigerate for at least 30 minutes or up to 8 hours.

Heat a large nonstick skillet over medium-high heat. Add chicken and marinade and sauté for 5 minutes or until chicken is cooked through. Add bell peppers and onion and cook for 5 minutes or until vegetables are slightly tender. Enjoy!

Monday, January 23, 2012

Carmelized Onion Paninis

2 tsp olive oil
4 cups sliced onions (4 onions)
4 tsp honey mustard -- you can buy premade. I made my own. Mixed equal parts honey & musatrd.
8 slices whole wheat bread
4 sliced cheese (I used provolone, could use any type you like!)

Heat oil in skillet, add onions, cook over low heat 30 minutes, stirring occasionally - until onions reduce and caramelize.
Preheat panini grill or sandwich maker (I used grill pan & panini press  - can also use flat pan & heavy pan on top). Spread 1 tsp of the honey ustard on each of 4 bread slices. Top evenly with carmelized onions & 1 slice of cheeese. Top with remaining bread pieces.
Place sandwiches on grill, press for 4 minutes until cheese is melted. Flip halfway through if using a pan & press/weight. Serve!


These were DELICIOUS!!! We had them with a salad - spring mix greens, cucumbers, tomatoes, fat free feta  & homemade balsamic! (dressing recipe below) We will be having these again! YUM!

2 tsp extra virgin olive oil
1/4 cup balsamic
1 tsp raw honey
1 clove garlic, minced
1 tsp dijon mustard
juice of 1 lemon (I used my Pampered Chef juicer - works AMAZING!)


In a small bowl, whisk together oil, vinegar, honey, garlic, dijon mustard & lemon juice. (I shook it all in a mason jar, and stored remaining dressing that way!). Drizzle over salad. ENJOY!



Sunday, January 22, 2012

Week #4 Grocery list & plan!


Steak Salad w/ black peppercorn yogurt dressing
Seafood corn chowder
Chicken Cheesesteak Wrap Panini w/ potato wedges
Sweet & Sour Chicken w/ veggie lo mein
Steak & farfalle Pasta
Halibut & black bean burrito casserole

Please do not be intimidated by the grocery list! You probably have a lot of it in your house already. The grocery list has every ingredient you will use for the week including spices, meats, cheese, EVERYTHING! Last week I had about 80 things on the list, when I deleted what I already had, I bought 24 items. You can save money by stocking up on items when they are on sale - especially meats!

**I just deleted items I had on hand - this week I need 26 items from the store

Yellow onion -4
Lg red bell pepper -3
green pepper
zucchini -1
1 cup bean sprouts
scallions
russet potatoes - 4
Iceberg lettuce
Romaine
Cucumber
Red onion
Avocado
Celery
Jalapeno
Cilantro
Chicken breast – 1.5 lb
Low fat grated cheddar
Fat free sour cream
Milk
Non fat greek yogurt
3 packages House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
Beef tenderloin – 10 oz
10 oz white fish
¾ lb sea scallops
½ lb shrimp
Lean steak – 1 lb
Frozen corn kernels
Whole wheat pasta (not spaghetti/linguine)
28 oz jar crushed tomatoes
1 bag (about 12 ounces) frozen Chinese-style stir-fry mixed vegetables
canned black beans
Brown rice
Frozen Corn
Roasted red peppers
Whole wheat tortillas
Salsa

Pantry Staples
Pepper
Honey
Ginger
Sugar
Cornstarch
Soy
Chicken boullion
Cumin
Garlic
Olive oil
Apple cider vinegar
Red Wine Vinegar
Paprika
Thyme
Dijon Mustard
Cinnamon
Italian Seasoning
Basil
red pepper flakes
Lime Juice


Saturday, January 21, 2012

Homemade Chinese! Seasame Orange Chicken & Quinoa Fried Rice

Wow, this was GOOD! Really, really, really good! We have been wanting some Chinese food, and this was a perfect substitute.

I'm really tired, so I'm going to just post the link where I got the recipes from! :)

Quinoa Fried Rice & Orange Seasame Chicken

Friday, January 20, 2012

Seafood and sweet potato enchiladas -- WHAT?!

Seafood and Sweet Potato Enchiladas -- sounds crazy. I know. They were delicious. The sweet potato & fat free sour cream make a creamy base for the seafood, so they taste rich, without the calories! Make them, you won't regret it!

1 tablespoon vegetable oil
½ cup onion, diced
3 cloves garlic, minced
1 jalapeno, seeded and deveined, minced
½ pound cooked shrimp (I sauteed the shrimp with no additional seasoning)
1 cup diced cooked fish (I cooked flounder on the stove, in the pan after cooking the shrimp!)
1 cup cooked sweet potato, diced (Microwave or bake the potato as you would a normal sweet potato)
½ cup fat free sour cream
½ teaspoon salt
2 tablespoons fresh cilantro, chopped
8 tortillas, preferably whole wheat
1 - 10 ounce jar or can red enchilada sauce
1 cup light cheddar shredded cheese

Preheat oven to 375 degrees.
In a large skillet over medium high heat, warm the oil and then add the onion, garlic and jalapeno.  Cook 4-5 minutes or until the onions are translucent.
Add the shrimp, fish and sweet potato, and cook for 3-4 minutes.  
In a large bowl, combine the shrimp mixture and sour cream, salt and cilantro.  Mix well.
Place one tortilla on a plate, and place ⅛ of the shrimp mixture on one end.  Roll up and place in a 9x13 baking dish, seam side down.  Repeat with additional 7 tortillas.
Pour the enchilada sauce over the enchiladas and sprinkle with cheese.
Bake for 20-30 minutes, or until the cheese is bubbly and slightly brown.

Chicken Rollatini

8 thin chicken cutlets, 3 oz each
1/2 cup whole wheat Italian seasoned breadcrumbs
1/4 cup grated parmesan cheese, divided
6 tablespoons egg whites or egg beaters
5 oz fresh spinach
6 tbsp part skim ricotta cheese
6 oz part skim mozzarella
olive oil non-stick spray
1 cup  marinara sauce
salt and pepper to taste

Wash and dry cutlets, season with salt and pepper.  Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.

Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.

Shred or finely chop 1.5 oz of mozzarella cheese and combine with remaining grated cheese, spinach , 2 tbsp egg beaters, and ricotta cheese.

Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.

Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spray with olive oil.
 
Bake 25 minutes. Remove from oven, top with sauce then cheese.

Bake until cheese is melted and bubbling, about 3 more minutes. Serve with additional sauce on the side and grated cheese.


This was good. We had it with garlic cauliflower - which was a good match.You could add all kinds of vegetables into this chicken! Enjoy! :)