Protein Smootie

Protein Smoothie

1 chobani strawberry greek yogurt

1/2 cup apple juice

1 tsp almond butter

1 scoop protein powder ** see below for my favorite

frozen strawberries

Mix the first 4 ingredients in blender.  Add in frozen strawberries and blend.

**my favorite protein powder in vanilla ice cream flavor of Syntha-6 (in a big red container and I get it at GNC)

Turkey Burgers

This is a quick and easy favorite when I'm on a healthy eating kick.

Turkey Burgers

1 pound ground turkey
1 egg white
1/2 tsp Worcestershire sauce
1/4 cup chopped onion
1/4 tsp garlic powder
1/4 tsp poultry seasoning
2 tsp Dijon mustard

Form into patties and fry.

Ground Turkey Soup

Ground Turkey Soup

2 1/2 (32 oz each) containers of ckn broth
Red potatoes -chunked
Baby Carrots ...
Sliced Onions
Celery chunks
1 can drained green beans
1 pkg white chicken chili seasoning
2 sprigs of rosemary

Put in large pot and bring to boil. Meanwhile in a skillet:
1-2 tbsp olive oil
Diced onion
Diced red pepper
Sliced mushrooms
Cook till soft. Season with salt and pepper.
Add 1 lb ground turkey and brown
Then dump that in the soup pot. Simmer till taters are done.

 

Kim's Salad

Kim's Salad

Source: Kim Connor

Romain Lettuce

Small can of marinated artichoke drain & chopped

1/2 small red onion thinly sliced

1/2-1 cucumber chopped

1 tomato diced

1/2 cup Parmesan

Ken's northern Italian dress lite to taste

Carrot Fries

I made these yummy carrot fries last week, they were an awesome side to the Parmesan Baked Chicken Bites.

Carrot Fries

Carrots
Salt
Pepper
Freshly ground Italian herbs (I just bought a grinder with these herbs, love it!)
Olive Oil

Preheat oven to 400*

Wash the carrots and cut the tops off.  Cut the carrots down the middle and then cut them into "fries"  Making them close to the same size so they will cook evenly.

Toss carrots with  olive oil, salt, pepper, and the freshly ground Italian herbs.  Arrange on a sheet pan and bake 35-40 minutes.


Carrot Fry recipe by Genna

Follow the same directions above but use salt, pepper, cinnamon, and cumin.  After baking squeeze some lemon or lime juice over the carrots.  Then sprinkle some fresh parsley or mint over the carrots.

Parmesan Baked Chicken Bites

McDonalds is out of the question so I  had to find a way to satisfy my chicken nugget craving.  This recipe comes together fairly quickly and was very good.  We had plenty of leftovers for lunch the next day.

Parmesan Baked Chicken Bites

1 package skinless chicken breast strips (cut into 2 inch pieces)
1 1/4 cups panko bread crumbs
1/3 cup grated Parmesan (the real stuff not the fake stuff in the green container)
1/4 tsp sea salt
1 tbsp. olive oil
1/3 cup flour  (I used all-purpose, but next time I'm going to try almond or coconut flour.)
salt
pepper
paprika
garlic powder
poultry seasoning
2 large eggs, lightly beaten
cooking spray

Preheat oven to  400*. Cut the chicken into 2 inch pieces.  Set aside.

Spread  panko crumbs in a cookie sheet and bake 5-7 minutes until golden brown.  Transfer the panko crumbs to a shallow dish and mix in the Parmesan cheese and sea salt.  Drizzle the oil and mix well.

In 2nd bowl, put the 2 eggs and lightly beat.

In 3rd bowl, put the flour and sprinkle in (I didn't measure, just sprinkled some in) salt, pepper, paprika, garlic powder, and  poultry seasoning.

Place a wire rack on a large cookie sheet and spray with cooking spray.  In small batches dip chicken into flour, then egg, then panko.  Put on rack.  Bake about 12-15 minutes or until done. 

Brown and Wild Rice with Toasted Pecans

Dan loved this rice! Quick and easy and went well with our tilapia tonight.

Brown and Wild Rice with Toasted Pecans

2 tbsp. butter
1/2 cup chopped pecans
1 small  onion, diced
2 Minute Brown and Wild Rice bowls (microwaved for 90 seconds)
1/4 cup chicken stock
salt, pepper, thyme, parsley
grated carrot

Melt butter in pan, swirl to coat.  Add pecan and onion.  Cook until browned.  Add rice and chicken stock.  Sprinkle in salt, pepper, and herbs.  Add some grated carrot and simmer for 10 minutes or until the rice absorbs the chicken stock. 

Chicken Enchiladas

This skinny recipe for Chicken Enchiladas is adapted from a recipe I found on the Cooking Light website.  I made them today for us and my two visiting nieces.  I thought I'd have leftovers for lunch Monday - - think again.

Chicken Enchiladas - each enchilada approx.150 calories

1 onion, diced
3 garlic cloves, minced
1/2 tbsp. butter
1 cup chicken stock
1/2 tsp. chili powder
2 tsp. ground cumin
1 tsp. garlic powder
1/4 tsp. crushed red pepper (cayenne)
2 (15 oz.) can tomato sauce
12 oz. shredded, skinless boneless rotisserie chicken
1 (15 oz.) can black beans, drained and rinsed
12 (6 inch) Mission Extra Thin yellow corn tortillas
Cooking spray
2-3 cups 2% Mexican blend cheese
1 cup chopped tomato
1/4 cup chopped fresh cilantro
Plain Greek  yogurt

Preheat broiler to high. Spray a 9x13 pan with cooking spray.

Put the butter in a medium sauce pan and sauté the onion and garlic until tender.  Add chicken stock, spices, and tomato sauce.  Boil for 2 minutes.  Reserve 1 1/2 cups for later.  Add the beans and chicken and cook for about 3 minutes or until chicken is hot. 

Stack tortillas in a damp paper towel and microwave for 30 seconds.  Scoop about 1/3 cup of chicken mixture into tortilla, roll up and place seam side down in baking dish.  Top with reserved sauce and cheese.  Broil 3 minutes or until cheese is slightly browned and sauce is bubbly.  Top with tomatoes  Greek yogurt, and cilantro

Slap Ya Mama Turkey Sausage & Rice

My niece Charly gave me the idea for this recipe, she makes it and told me about it.  We loved it - but one word of advice - be very careful with the Slap Ya Mama seasoning.  A little goes a long ways! I used too much and my lips were numb.

Slap Ya Mama Turkey Sausage with Rice--each serving about 450 cal.

2 bell peppers, thinly sliced
1 onion, thinly sliced
Coconut oil (or you could use olive oil)
4 Johnsonville smoked turkey sausage links, sliced
Slap Ya Mama Cajun Seasoning
Minute White or Jasmine Rice bowls

Sauté pepper and onion slices in coconut oil until tender.  Add in sliced turkey sausages and heat over med-high heat.

Microwave the rice bowls (each bowl is 1 serving)  Fluff rice and place on  your plate -  I sprinkled some soy sauce over the rice but that's optional.  Then put the turkey mixture over rice and sprinkle on a SMALL amount of Slap Ya Mama seasoning.  Enjoy.

Mexican Stuffed Peppers

This recipe is one I created and I've made it weekly since we started eating better. It's so good and warms up nicely the next day for leftovers.  Or you can cut the recipe down and just make what you need for one meal.

Mexican Stuffed Peppers

6 bell peppers - I usually buy a variety of colors, but we  prefer red.
Olive oil
1 package ground turkey (our  store has19 oz packages)
1 onion, diced
3 garlic cloves, minced
salt, pepper
Minute Brown and Wild Rice Bowl
1 can Ro*Tel -I use mild
1 can (15oz) tomato sauce
chopped fresh cilantro
mozzarella cheese

Preheat oven to 350*  Clean the peppers and cut in half.  (we make open face peppers).  Rub with a small amount of olive oil on each pepper, place in baking dish and bake for 15-20 minutes.

Brown turkey with onion, garlic, salt and pepper.  Microwave the rice bowl.  Add it to the turkey.  Add Ro*Tel and tomato sauce.  Heat and mix well.
Scoop turkey mixture into each pepper.  Top with chopped cilantro and 1/3 cup mozzarella cheese.  Bake for about 30 minutes.

Each full pepper has about 300-350 calories.

Pork Chops with Balsamic Peppers

Tried another healthy recipe.  It was very good so I know we will make it again soon.  The original recipe came from my healthy eating blog Eat Yourself Skinny. I made just a few changes to suit our taste buds.

Pork chops with balsamic peppers

4 pork loin chops
Salt and pepper (about 1/2 tsp each)
1 1/2 tsp chopped fresh rosemary
1 tbsp olive oil
3 garlic cloves- thinly sliced
2 red bell peppers and 1 yellow pepper cut into strips
1 tsp. balsamic vinegar  (I didn't measure, I just splashed some on but it was probably a tablespoon.)

Heat skillet over med-hi heat. Add oil and swirl to coat.  Salt and pepper pork. Add to pan, cook 7 minutes. Reduce heat to medium, flip pork and add rosemary, garlic, and peppers.  Cook 9 minutes or until peppers are tender and pork is done.  Drizzle with balsamic vinegar and enjoy.

I served with roasted red potatoes and cottage cheese.

Herb Crusted Pork Chops

My goal is to eat healthier this year and I've been looking for some inspiring recipes - so that our meals are not boring, bland, and repetitive....as is often the case when you diet.  I have found several recipes from a blog called Eat Yourself Skinny. 

This recipe is a keeper - very yummy. And even better is that it's easy.

The website said that each pork chop was 210 calories - but I couldn't find thin pork chops so I just made one for myself and cut it in half and Dan had the other half. I estimated our 1/2 pork chop to be around 319 calories.

Herb Crusted Pork Chops
Source: Eat Yourself Skinny blog

4 boneless pork chops
2 tbsp. Dijon mustard
1/2 cup whole wheat panko crumbs
1 tbsp. fresh thyme - chopped
1 tbsp. fresh parsley - minced
1/8 tsp sea salt
1/8 tsp pepper
1 tbsp. olive oil

Preheat oven to 450*

Rub mustard over chops.  Combine dry ingredients and dip each chop in that herb mixture, covering both sides.  Heat cast iron skillet over med-high heat.  Add oil and swirl pan to coat.  Add pork chops and sauté for 2 minutes or until golden brown.  Turn pork chop over and brown slightly.   Place skillet in the oven for 8 minutes or until pork reaches 145*,

(my chops were thicker so they had to bake longer than 8 minutes.)

Baked Sweet Potato

I'm new to the sweet potato world.  I admit that for years I thought I didn't like them.  My only exposure to them was the marshmallow laden sweet potatoes my Mom made at Thanksgiving.   Now as an adult, I like those and I also like them in a healthier version too.  In the past I've baked some sweet potato chunks and I've microwaved them.  Then I stumbled across this recipe, see link below.  I tried it this week and it was hands down the best way to cook a sweet potato. 

Here is the link, I want to give credit to the original source: http://empoweredsustenance.com/bake-a-sweet-potato/

Baked Sweet Potato -- a medium sweet potato is approx. 103 calories

Sweet Potatoes (as many as you want to cook)

• Wash the sweet potato then prick several times with a fork.
• Place the sweet potato on the oven rack - in the middle of the oven.
• Put a piece of foil on the bottom rack (to catch any juices that might drip.)
• Turn oven on to 425* and bake for about 45 minutes (longer for larger sweet potatoes)
• When the time is up turn off the oven (but don't open the door) and let set for 30 min to 1 hour.
• Remove from oven and eat immediately or store in a container in the fridge.

Baked Tilapia

Here's another healthy, delicious, and easy recipe if you are like me and dieting.  This recipe comes my coworker, friend, and work mom Mitzi.

Baked Tilapia 

Frozen Tilapia fillets
Margarine  (I like to use Brummel and Brown)
Paprika
Salt (to taste)

Preheat oven to 500
Spray a glass baking dish with cooking spray.  Place frozen fillets in dish.  Spread a very small amount of butter on each fillet.  Sprinkle with paprika.

Bake for 20 minutes. 

Baked summer squash

I made this tonight - turned out great. Next time I'll use a little less butter and Parmesan cheese to decrease the calories a bit more. Here is the recipe as I made it tonight.

BAKED SUMMER SQUASH - approx. 135 calories for 1 med. squash

1 Summer squash, thinly sliced
1 tbsp butter
1/4 cup Parmesan cheese (the kind you sprinkle on pizza and pasta)
Pepper
Cooking spray

Spray small baking dish with cooking spray. Arrange slices in single layer. Cut the butter into small bits and put one tiny bit on each slice.  Sprinkle with a little pepper and Parmesan cheese. Bake at 350 for 20 minutes.

The whole thing was about 135 calories.

Turkey Bowls

I've struggled with my weight since I've been about 10 years old.  It seemed like Mom and I were continually on one diet or another.  In 2005 I had gastric bypass surgery (and had a lot of surgical complications but that's another story) and I lost about 170 pounds.  Then I got pregnant and gained 40 pounds.  And now 7 years has gone by and I've gained more. 

Friday, I purchased a FitBit Charge at Target. The goal is to wear this for a few days to see what my normal activity level is.  The FitBit will track the steps you take, miles you walk, the stairs you climb, etc.  I'm going to focus on steps.  Once I see my average then each day I want to increase it by 100, then 100 again the next day, and so on.

I read on a blog about the 90/10 food rule.  It makes sense so I want to incorporate this into my lifestyle.  It's quite simple, 90% of the time try to eat the best that you can and 10% of the time (which I will save for the weekend),  eat whatever you feel like eating. 

I went shopping and today I did some food prep for my lunches next week.  I've made these turkey bowls in the past when I've tried to lose weight. A package of ground turkey -- will make 4-5 lunches depending on how you divide out your portions.  This week I made 2 turkey bowls for lunches and I reserved the rest to make stuffed peppers for supper later this week.  Here's my recipe, it's simple, can be adapted easily, and is good.  It's about 400 calories, it varies a little based on the type of cheese, type of veggies, etc.

Turkey Bowls --400 calories

1 onion, minced
1 bell pepper, minced
salt, pepper, and other seasonings (to taste, I mix these up but Mrs. Dash Onion & Herb is one of my favorites)
1 package of ground turkey
1-2 packages of veggies (I prefer Birdseye Steamfresh Mixed Veggies)
1 serving shredded cheese (I use whatever I have on hand, usually the Mexican/Fiesta Blend)
4 Tbsp. Chunky Salsa

In a large skillet, brown the ground turkey with onion, green pepper, salt, pepper, and seasoning of your choice.

When it's done, I measure it  into 4 oz servings, and place in microwaveable bowls with lids.  Then I cook my veggies in the microwave and I put about 1/2 bag in each turkey bowl.  Then I add 1/3 cup cheese, and 4 tbsp. of salsa.   Stir to mix. 

Put in the fridge - then just microwave it for your lunches.

Oven Baked Fajitas

This recipe has been on Facebook and a coworker friend Sheila told me how good it was.  I love Mexican and this is a healthy version so I knew I had to try it.  I made a few changes to the original recipe so here is my version.

Oven Baked Fajitas

2 pounds boneless skinless chicken tenders, cut into chunks
4 tbsp. extra virgin olive oil
1 1/2 tsp chili powder
2 tsp cumin
1 tsp garlic powder
1 tsp dried oregano
1 tsp dried cilantro
seasoned salt (I use Penzey's 4S, but Lawry's would work too)
2 cans Rotel
2 medium onions, sliced
1 red bell pepper, cut into strips
1 green bell pepper, cut into strips
2 cloves garlic, finely minced

Directions:

Heat the oven to 400 degrees.  Place the chicken strips into a 13x9 baking dish (sprayed with Pam cooking spray).  Sprinkle the chicken liberally with the seasoned salt.

In a small bowl combine the oil and spices.  Drizzle over the chicken and stir to coat. Next add the Rotel, peppers, onion, and garlic.  Stir to combine. 

Bake uncovered 25-35 minutes until the chicken is done and the veggies are tender.


I served with some low calorie tortillas, sour cream, and shredded cheese.  Just watch the amount to keep your calories down.

Healthy Coconut Chicken

This is the year I start eating  healthy....again.  Okay, this is the year I start and stick with it.   (keeping fingers crossed.) 

I did some meal prepping today so I can have some quick and easy lunch, supper, and snack options.  I tried a new recipe.  Well, I didn't have a recipe....I just sort of made it up.  And the results were very good.  I'm calling it Healthy Coconut Chicken.

Here are the ingredients I used:

Healthy Coconut Chicken

1 cup brown rice flour
salt
pepper
paprika
garlic salt
cayenne pepper
organic coconut oil (I bought mine at SAMS)
Silk Pure Almond Light

In a pie plate, mix 1 cup (approx.) brown rice flour and the spices. (I didn't measure, just dumped some in!)

Dip chicken in the almond milk.  Then dip in the flour mixture.  Put a big spoonful of coconut oil in a fry pan and melt.  Then add the chicken.  Cook until done.

*Brown rice flour is higher in protein and has a higher level of B vitamins.  Also lots of fiber.

**Click here to read what Dr. Oz says about coconut oil: http://www.doctoroz.com/videos/surprising-health-benefits-coconut-oil

Angel’s Version of Lasagna Cupcakes

Last night I tried one of the recipes from my new 300 under 300 cookbook, the Lasagna Cupcakes.  First let me say that this recipe was a little more time consuming that what I normally make during the week so I suggest that you make it on the weekend or sometime when you are not pressed for time.  Of course, if you don’t have a 4 year old helping you this might not take as long and be fine for a weeknight meal.

They were good but they could be better. I found the lean ground turkey a little bland and the fat free ricotta cheese even more bland.  So I’m going to re-vamp the recipe to inject more flavors but hopefully not add too many more calories. I am going to add more spices, garlic, some roasted red peppers, and exchange the fat free ricotta for the low fat cottage cheese.  (If you like the fat free ricotta, feel free to use it but I didn’t care for the taste/texture of the fat free version.)  I also added just a little parmesan cheese and some panko crumbs to add some flavor to the cheese mixture.  And I thought a whole package of spinach was overwhelming; I will make it with less next time. Below is the recipe, after I’ve done some tweaking.

The original recipe said that each cupcake had 165 calories; I’m not sure how many calories my recipe contains.  I’m sure it’s more than this but not drastically more.

Angel’s Version of Lasagna Cupcakes

Olive Oil

Worcestershire Sauce
2 cloves garlic-diced
1 onion, diced
1 cup mushrooms, chopped
12 oz lean ground turkey
Salt
Pepper
Garlic Powder
Onion Powder
1 teaspoon Italian seasoning
14.5 oz can crushed tomatoes
¼- ½ package of frozen chopped spinach, thawed and squeezed dry (the amount of spinach depends on how much you like spinach)
1 ½ cups low fat cottage cheese or the fat free ricotta cheese
1-2 tbsp of panko bread crumbs, Italian Style
1 -2 tbsp Grated Parmesan cheese
¼ cup egg beaters
2-3 pieces of jarred roasted red pepper (packed in water), diced
1/8 tsp ground nutmeg
Salt, pepper, garlic powder
24 small square wonton wrappers
1 ½ cups shredded part-skim mozzarella cheese

Preheat oven to 375 degrees.

·         In a large skillet, put 1 tbsp. olive oil and bring to med-hi heat.  Add onions, garlic, and mushrooms.  Sprinkle with some salt and pepper and add a few dashes of Worcestershire sauce. And sauté for 4-5 minutes until they begin to get tender.  Transfer to a bowl and set aside. 

·         Add the ground turkey to the skillet and season with salt, pepper, garlic powder, onion powder, and Italian seasoning.   Cook and crumble until no longer pink

·         Reduce heat to low & add crushed tomatoes and the onion/mushroom mixture.  Simmer for about 10 minutes stirring occasionally.  Taste and season as needed.

·         While that is simmering, in a  large bowl combine the spinach, cottage cheese, 1/8 tsp. salt, 1/8 tsp. pepper, ½ tsp. garlic powder, 1/8 tsp. nutmeg, egg beaters, bread crumbs, parmesan cheese, and roasted red peppers. Stir to mix well.

·         Spray a 12-cup muffin pan with non-stick spray and press a wonton wrapper into each cup.  Put a blob of the spinach mixture in each cup.  Then a blob of the turkey mixture on top of that.  Smoothing the surfaces with the back of a spoon.   Top each turkey mixture with a tbsp. of mozzarella cheese.  Place another wonton wrapper into each cup, lightly pressing it down on the cheese layers and along the sides of the cup.  Repeat the layers and top with 1 tbsp. mozzarella cheese.

·         Bake in the oven until cheese has melted and edges are browned.  About 10 minutes

·         Allow to cool just a bit, and then transfer to a plate and serve.