One Ginormous Serving of Oriental Chicken Salad

Dieting & feeling hungry?! This salad will do the trick!
 
This is one of my favorite go to salads when trying to lose a few of those dang pesky pounds that sneak up on me! This salad is so ginormous, it always leaves my belly nice and full! The best part besides it being quick, tasty, and a healthy meal is it is only 315 calories!!

Oriental Chicken Salad

Ingredients:

3 ounces cooked chicken, diced*

3-4 cups cabbage, thinly sliced or shredded

1 carrot, shredded

1-2 green onions, chopped (throw as little or as much as you like in)

4 tablespoon Newman's Own Low Fat Sesame Ginger Dressing

1-2 tablespoons of slivered almonds, toasted (optional)

a splash of rice wine vinegar (optional)

you can also add Mandarin oranges, but I don't like them so I left them out!

Directions:

Combine all ingredients into a bowl & toss to coat. That's it! You can also simplify it by buying rotisserie chicken and a bag of coleslaw mix.

Serves 1 ginormous serving or a couple of servings

* I have cooked my chicken several different ways with this recipe. I have seasoned it with Mrs. Dash or McCormick Chicken Season. I have also marinated it in the salad dressing and then cooked it.

315 calories 

with 4 cup cabbage & no slivered almonds! That's a whole lot of healthy food! Very filling!

 Calorie break down:

3 oz chicken~ 140 cal

1 cup shredded cabbage~ 20 cal

1 medium carrot~ 25 cal

2 tablespoons Newman's Own Low Fat Sesame Ginger Dressing~ 35 cal

1 tablespoon of sliver almonds~ 50 cal (optional)

Baked Chicken Taquitos

  We can not get enough Mexican food at our house and this is a great recipe to add to our collection! It is quick, easy, kid friendly, and much healthier than the traditional fried taquitos. This is also a perfect meal for leftover chicken or rotisserie chicken.

Bake Chicken Taquitos

Ingredients:
1 cup chopped onion
2 cloves garlic, chopped
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon sea salt
1/4 cup chopped cilantro
2 cups shredded cooked chicken meat

1/4 cup salsa
1 can refried beans

12 (6-inch) corn tortillas
1 cup crumbled queso fresco, shredded Monterey jack, or cheddar cheese

Directions:
Preheat oven to 425°F 
Heat olive oil over medium heat in a skillet. Add onion and cook until starting to soften and turn translucent, 3 to 5 minutes. Add garlic, cumin, paprika and salt. Stir to combine and cook 2 to 3 minutes longer, until fragrant. Take from heat and stir in cilantro, chicken, and salsa. Set aside.

Place two corn tortillas between two hot pads and microwave for 30 seconds. (This is a health trick I learned from my sister to make the corn tortillas workable and without having to fry them.)  Lay tortilla on a work surface and spread 2 or 3 tablespoons chicken mixture over bottom third. Top with a tablespoon of refried beans and a tablespoon of cheese and roll up. Place seam side down on a greased baking sheet. Repeat with remaining tortillas. Spray or brush tortillas lightly with oil and bake until crisp and lightly browned, 15-20 minutes.
Serve with salsa, sour cream and guacamole.

Health Tip:

Chicken is an excellent source of the cancer-protective B vitamin, niacin. Components of DNA require niacin, and a deficiency of niacin (as well as other B-complex vitamins) has been directly linked to genetic (DNA) damage. A four-ounce serving of chicken provides 78% of the daily value for niacin.

Read more health benefits at:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=116

Recipes adapted from: whole foods market 

Healthy Chicken/Turkey Salad Sandwich

 

One of my favorite foods that I look forward to around Thanksgiving is actually the leftover turkey. I love turkey sandwiches and I also love my mother in laws chicken/turkey salad sandwiches. It is one of our favorite dishes to serve at parties and it a great way to use up the extra turkey leftovers. The best part is (besides the taste) it is way healthier than the typical chicken salad sandwich.

Healthy Chicken/Turkey Salad Sandwich

Ingredients:

3-4 cups cooked chicken or turkey, shredded

3/4 cup craisins (or grapes cut in half)

1/2 cup celery, diced

2 green onions, chopped

1/2 cup light mayonnaise

1/2 cup plain Greek yogurt

1/4 + 1/8 teaspoon garlic salt

1/4 teaspoon curry powder

1/2 teaspoon lemon juice

salt & pepper to taste

1/2 cup cashews, diced or halves

Directions:

Mix the first 9 ingredients together and salt & pepper to taste. Right before serving mix in the cashews. Serve with bread.

Health Tip:

Turkey is an excellent source of protein, providing 68% of the DV in a four-ounce portion. Along with protein, turkey is a very good source of immune-supportive selenium and heart-healthy niacin and vitamin B6.

Read more: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=125

Healthy Tomato Basil Soup

I had a request from a good friend to post a healthy tomato basil soup recipe. So I took on the challenge since I have been craving soup non stop now that the weather has changed. This is perfect for those cold nights when your craving good ol' comfort food and want to be warm and cozy.

(Why did I waste all those years on canned tomato soup?! This was delicious!)

 Healthy Tomato Basil Soup

Ingredients:

3 cloves of garlic, minced

1 tablespoon of olive oil

1 - 14 oz. can of diced fire roasted tomatoes

1 - 28 oz. can of whole tomatoes

2 cups of chicken stock

1 teaspoon of sea salt
1 teaspoon of stevia

1/2 teaspoon of fresh ground black pepper

1/4 cup of heavy cream

1/4 cup of fresh basil, julienned

grated parmesan cheese

Directions:

In a saucepan, saute garlic in olive oil on medium heat for 1 minute - being careful not to burn the garlic. Add the crushed tomatoes and then the whole tomatoes.  Smash the tomatoes with a potato smasher and then add chicken stock, salt, pepper and stevia. Simmer for 10 minutes. Pour soup in a blender and blend until desired consistency. Pour soup back into saucepan and simmer for another 10 minutes. Reduce temperature to low and stir in heavy cream and basil. Serve and top with grated parmesan cheese and grilled triple cheese sandwich.

Health Benefits of Tomatoes:

Tomatoes are a treasure of riches when it comes to their antioxidant benefits. In terms of conventional antioxidants, tomatoes provide an excellent amount of vitamin C and beta-carotene; a very good amount of the mineral manganese; and a good amount of vitamin E. In terms of phytonutrients, tomatoes are basically off the chart!

Read more: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44

Grilled Triple Cheese Sandwich

Talk about comfort food! A combination of my favorite cheeses grilled to perfection!! It is amazing alone but highly recommended with a healthy tomato soup.

 Grilled Triple Cheese Sandwich

Ingredients:

2 slices of whole wheat bread

1-2 tablespoons shredded cheddar cheese

1-2 tablespoons shredded mozzarella cheese

1-2 tablespoons crumbled goat cheese

 Butter

Directions:

Butter the top and bottom of the bread with a couple dabs of butter.  In between the slices, combine the cheeses.  Grill the sandwiches on medium heat on griddle for about 3 minutes on each side until they are brown and the cheese has melted. 

(Serves 1)

 Compared to the typical cheddar grilled cheese sandwich, the grilled triple cheese sandwich is lower in calories (and fat) due to mozzarella and goat cheese clocking in around 70 calories per ounce while cheddar cheese clocks in around 110 per ounce.

The Perfect Veggie Burger

I was about to swear off veggie burgers due to the fact that I hadn't found a veggie burger that wowed me! They were all bland and mushy. I stumbled across a vegan veggie burger (I adapted it to non-vegan) that seemed to meet what I was looking for and decided to give veggie burgers another chance. These really were perfect and far from mushy. They were crunchy, crispy, full of flavor, and they held their form!

Veggie Burger 
Ingredients: 

1/2 cup onion, diced

1 large garlic clove, minced

2 eggs, beaten

1 cup oats, processed into flour

1 1/2 cups bread crumbs (I processed 3 pieces of Ezekiel bread until fine crumb)

1 cup grated carrots

1 cup cooked black beans, rinsed and roughly pureed or mashed

Heaping 1/4 cup finely chopped parsley

1/3 cup almonds, chopped (toasted if preferred)

1/2 cup sunflower seeds, (toasted if preferred)

1 tbsp. Extra Virgin Olive Oil

1 tbsp Tamari (soy sauce)

1.5 tsp chili powder

1 tsp. cumin

1 tsp. oregano

salt and black pepper, to taste (I used about 3/4 tsp course sea salt)

Directions:

 In a large skillet, sauté onions and garlic in 1/2 tbsp oil.

Place all ingredients (except spices and salt) into a large mixing bowl and stir very well. Now, add seasonings and salt to taste.

With slightly wet hands, shape dough into 8 patties. Pack dough tightly as this will help it stick together.

Fry the burgers in a bit of oil on a skillet or spray skillet with non stick spray over medium heat for about 5 minutes on each side or until golden and crispy. If baking in the oven, bake for 25-30 mins (15-17 minutes on each side) at 350F, until golden and crisp.

Yields: 8 burgers

Did you know diets rich in vegetables and fruits: Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check?!

Source: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
Recipe adapted from: Oh She Glows

Low-Fat Macaroni and Cheese

This recipe was posted by my sister in law Erin! 
Macaroni and cheese is one of my husband's, and subsequently my children's,  favorite meals! When we first got married I got his mom's recipe so that I could make it just the way he liked it! Only problem, is that we couldn't have it too often (in good conscious) because of how much fat there was in it. A few years ago I was watching a Rachel Ray episode and she made a healthier version of macaroni and cheese from her Yum-o cookbook. That is what inspired this recipe!

Low-Fat Macaroni & Cheese

2 tablespoons coconut oil (can sub butter or other oil)

2 tablespoons flour (wheat, white, or oat)

1/4 teaspoon pepper

1/2 teaspoon salt

1 cup reduced sodium, fat-free chicken broth

1 cup mozzarella cheese, shredded

1 cup medium-sharp cheddar cheese, shredded

6-8 cups of your favorite (wheat!!) noodle, cooked

In a medium saucepan, combine coconut oil, flour, salt, and pepper, blending well and creating a rue, over medium-low heat. When rue starts to bubble add chicken broth. Stirring frequently, turn your heat up to medium, stir until mixture thickens and begins to boil. Remove from heat and add your cheeses. Stir until all cheese is melted and incorporated. Pour over your prepared noodles and stir until all noodles are coated with cheese. Enjoy!

This recipe has so much flavor to it! Using the coconut oil gives it a little bit of a nutty flavor, and then with the chicken broth and different cheeses, it makes it SO good! Be creative with this recipe too! Add your favorite cheese blend and make it your own! I've always dreamed of using havarti and making it really gourmet, but alas, my family doesn't go for "different".  Either way, there is so much less guilt when giving your kids something they love, and you know its not contributing to their chances of childhood obesity!! Win-Win!

I hope you enjoy this as much as I do!

* A little cheese tip: When you have a sharper cheese, there is more flavor, reducing the amount of cheese you need to use, which in turn reduces fat and calories! 

Low Fat Pumpkin Bisque

This recipe was posted by my sister in law Erin! 
So the last week or so the weather has been pretty gloomy, and the chill in the air has gotten to the point where all I think about is soup and bread! Last weekend I made this to hit that craving, and it was yummy! I found the recipe here but have made a few changes to the original recipe. Hope you like it too!

Apple Pumpkin Bisque

1 tablespoon unsalted butter
1 small onion, finely chopped
1/2 tablespoon finely chopped ginger root
1 can (24 ounces) 100% pumpkin purée
2 cups unsweetened applesauce
2 cans (14 1/2 ounces each) chicken broth
2 tablespoons honey
1 teaspoon apple-cider vinegar
1 cinnamon stick
1 small, dried chile pepper
Pinch ground nutmeg
Salt and ground white pepper, to taste
1/2 cup sour cream or fresh cream

Melt butter over medium heat in a large, heavy saucepan. Sauté the onion and ginger until onion is tender, about 4 minutes. Add pumpkin, applesauce, chicken broth, honey, vinegar, cinnamon stick, chile pepper, nutmeg, salt and pepper, and simmer about 15 minutes until flavors are blended. Stir in sour cream just before serving. If you have a good blender or food processor, I would recommend before adding the sour cream place soup in the blender and puree it even more. It is pretty pureed to begin with, but  like it a little smoother if possible.  Enjoy your yummy, guiltless bisque! 

Click here to see the health benefits of pumpkin! It's amazing!

Not your average PB & J sandwich!

Okay this is not very complex, but it is very yummy and breaks up the routine from the typical pb & j.
Let's call it!!
PBBS
(Peanut Butter & Banana Strawberry Sandwich)
Ingredients:

2 slices of whole wheat bread

1 tablespoon natural peanut butter
1/2 banana, sliced
2-3 strawberries, sliced
a couple daps of butter

Directions:
Okay you probably don't need directions, but here they are anyway! Butter both slices of bread, put ingredients between slices of bread & grill over medium heat until golden brown on both sides.

Meet his EVIL twin
CPBBS
(Chocolate Peanut Butter & Banana Strawberry Sandwich)
Replace peanut butter with chocolate peanut butter

Chocolate Peanut Butter recipe
1 tablespoon natural peanut butter
2 teaspoons raw cacao
2 teaspoons honey

This is a kid friendly sandwich that supplies fiber and essential vitamins and minerals.

Peanut butter builds metabolism-boosting muscles. Peanut butter contains 7 grams of protein per serving. Your body uses the amino acids found in protein to build and repair muscle tissue. In addition to building metabolism-boosting muscles, protein-rich foods like peanut butter keep you feeling fuller for longer

Source: http://www.livestrong.com/article/245438-health-benefits-of-peanut-butter/#ixzz1ZxPkx9YS