Chicken Enchiladas Over Rice

So this past week I have been googling my little eyes out with learning more about health food and I think I spent a little too much time on the computer because I just felt soo sick. Not so healthy spending so much time on the computer!! Every time I opened my computer my head started to hurt. Anyway, I am excited to share what I have been learning, but for now I will just share a delicious recipe that will for sure be added to our rotation of meals! YUM!

Chicken Enchiladas Over Rice
 Ingredients:
1-2 chicken breasts, (about 1 pound) cooked & shredded

1 tablespoon olive oil

1 garlic clove, minced

1/2 medium onion, diced

1/2 red pepper, diced

1/2 (4 oz.) can diced green chiles

1/4 teaspoon salt*

1 teaspoon chili powder

1/2 teaspoon cumin

1 (10 oz.) can green chili enchilada sauce

1/3 cup red enchilada sauce

1 cup shredded cheddar cheese 

1/4 cup plain Greek yogurt

 Serve over Brown Rice

Top with:

Avocado

Green Onions

Tomatoes

Greek yogurt or sour cream

Cilantro

Chips

  

Directions:
*(I somehow forgot the /4 when I first posted the recipe and it was just read 1 teaspoon. So sorry if anyone made it and it was super salty!)

I cooked my chicken by boiling it, then shredding it

Heat the olive oil in a deep skillet and cook onions for about 3-5 minutes.  Add garlic & red pepper and cook for another 3-5 minutes.

Add cooked chicken, green chiles, cumin, chili powder, salt, & enchilada sauces.  Let sauce simmer for about 8-10 minutes.

Add cheese and stir until the cheese is melted and heated through. (If you are watching your cheese/calories intake you can always leave out & and let people sprinkle on (top) their own cheese.) Now stir in the Greek yogurt, do not bring it to a boil! Cook on low heat or the Greek yogurt will curdle. Once mixed and heated through you are ready to devour.

Serves: 4-5

Texas Chili

This is one of our FAVORITE meals and once again it is a recipe I got from my mother in law. It is one of those meals the whole family looks forward to!

Texas Chili

Ingredients:

1 ½ pound boneless beef (top round steak or roast), cut into bite size chunks

1 tablespoon cooking oil

1 cup onion, chopped

2 garlic cloves, minced

2 (16 ounce) cans tomatoes (or stewed tomatoes)

1 cup beef broth

1 (4 ounce) can chopped green chilies

2 tablespoons chili powder

1 tablespoon of sucanat or brown sugar

2 teaspoon dried oregano, crushed

1 ½ teaspoon cumin, ground

½ teaspoon salt

1 can of black beans, drained (optional)*


Toppings:
Cheddar cheese
Greek yogurt or sour cream
Avocado or guacamole
Tortilla chips

Directions:

Heat oil over medium heat in a large skillet or large pot. Season beef with salt and pepper. Add beef, onions, and garlic in skillet/large pot and cook until browned (not cooked through).
There are two options to continue cooking the Texas Chili:
a.) Place beef mixture along with all the other ingredients into a crock pot and cook on low for 6-8 hours or high 4-6 hours.
Or over the stove which creates a thicker chili.
b.) After browning the beef, add all the other ingredients to the large pot and simmer with the lid (stirring every once and a while) on for at least 4-6 hours. Or even longer, the longer the better! The last hour take the lid off so the chili will thicken up a bit. 

Serve over brown or wild rice.

Top with cheddar cheese, greek yogurt or sour cream, guacamole or avocados.

Best with tortilla chips!

Options: My husband also loves making a Texas chili burrito. Places everything in a tortilla!

*My mother in law also loves it with black beans,  so you can just through a can of drained black beans into the crock pot or pot 10 minutes before serving. (But is may not be considered true Texas chili with beans  in it!)

Health Tip:

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!

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

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 

Eggplant Parmesan

I have been wanting to make Eggplant Parmesan for quite a while and when I saw eggplants at the farmers market this summer for a great price, I knew I had to try it. I immediately fell in love!

Eggplant Parmesan

Ingredients:

2 large egg whites

1 teaspoon fat free milk

1 1/2 cup bread crumbs*

1/2 teaspoon garlic powder

2 teaspoons of dried parsley

3 tablespoons of Parmesan cheese, (divided)

1/4 teaspoon salt

1 large eggplant, cut crosswise into 1/4 inch circles

1 1/4-1/2 cup low fat mozzarella cheese

1 1/2 cup marinara sauce (recipe below)

Directions:

Preheat oven to 400 degrees. Spray a large nonstick cooling rack (placed on a cookie sheet) with cooking spray.

Slightly beat the egg whites and milk in a medium shallow bowl until well blended. 

Combine the bread crumbs, garlic powder, 2 Tablespoons of Parmesan cheese, parsley, and salt in another medium shallow bowl.

Dip one of the eggplant slices into the egg mixture, letting any excess drip off. The dip the eggplant into the bread crumb mixture and lay it on the prepared cooling rack. Continue breading the remaining eggplant slices, laying them sided by side (not touching). Transfer to the oven and back for 12 minutes. Carefully flip the slices and bake for another 12 minutes or until the eggplant is lightly browned and crisp. Remove from the oven and reduce the oven temperature to 350.

In a 8x8 baking dish, spread ½ cup of marinara sauce evenly over the bottom of the dish. Layer half of the eggplant slices on top of marinara. Spread another ½ cup of marinara sauce over eggplant layer, followed by half of the mozzarella. Layer the remaining eggplant slices over the mozzarella, followed by another ½ cup of marinara sauce and remaining mozzarella cheese. Sprinkle the top with the remaining (1 tablespoon) of Parmesan cheese. Bake uncovered for 25 minutes or until the cheese is bubbly and beginning to slightly brown.

* Toast 3 large or 4 small slices of whole wheat bread. Blend in blender until bread crumb consistency. 

Marinara Sauce:

1 teaspoon olive oil

1/2 cup minced onion

2 garlic cloves, crushed

1 (28 ounce) can crushed tomatoes

2 cans tomato paste

2 cans canned tomato sauce

1/2 cup water

1 tablespoon stevia

1 1/2 teaspoons dried basil leaves

1/2 teaspoon fennel seeds

1 teaspoon Italian seasoning

1 teaspoon salt

1/4 teaspoon ground black pepper

1 tablespoon dried parsley

Directions:

In a large pot, saute onion and garlic in oil over medium heat until well browned. Stir in crushed tomatoes, tomato paste, tomato sauce, and water. Add seasonings. Simmer, covered, for about 1 1/2 hours, stirring occasionally or simmer in a crock pot on low for a couple of hours.

Health Tip:
In addition to featuring a host of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin.

Read more health benefits at:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=22

Chinese Sweet & Sour Chicken

For the past couple of years we have celebrated New Years Eve with our traditional Chinese buffet at home. This healthy version is just as good or even better than what I have had at Chinese restaurants. The best part is, it is healthy, not deep fried, and not dripping with grease.

 Chinese Sweet & Sour Chicken

Ingredients:

1/2 cup whole-wheat flour, more if needed

1 1/2 cup whole-wheat panko breadcrumbs, more if needed

2 large egg whites

3 skinless chicken breasts, cut into 1-inch cubes

Sauce:

2/3 cup rice wine vinegar

1/2 cup sucanat or brown sugar

2 tablespoon ketchup

2 teaspoon soy sauce

4 teaspoons cornstarch mixed with 8 teaspoons water

1 green bell pepper, cut into chunks

1 small can pineapple, chunks

Directions:

Preheat oven to 450 F. 

Place a wire rack (like a cookie cooling rack) on a foil-lined baking sheet, and set aside.

Put the flour in a shallow dish.  Place the panko in another shallow dish.  In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks. 

Working in batches, dredge the chicken in the flour (shaking off excess), add the chicken to the egg whites and toss to coat completely.  Add the chicken, a few pieces at a time, to the panko and toss to coat.  Make sure they are completely coated.

Spread the chicken out on the wire rack, in a single layer.  Bake chicken until the breading is golden and crispy and then chicken is cooked through, about 10 minutes.

While the chicken is cooking....

Mix the rice wine vinegar, sucanat, ketchup, and soy sauce together and bring to a boil in a small pot. Mix together the cornstarch and water, add to the other ingredients and stir to thicken.

Add bell peppers, and as many chunks of pineapple as you want to the sauce. When the chicken is done add the chicken to the sauce. Stir to coat and serve over brown rice.

(Serve 3-4)

If you like extra sauce, double the sauce recipe.

 Did you know studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases?!

The benefits of whole grains most documented by repeated studies include:

• stroke risk reduced 30-36%
• type 2 diabetes risk reduced 21-30%
• heart disease risk reduced 25-28%
• better weight maintenance

Other benefits indicated by recent studies include:

• reduced risk of asthma
• healthier carotid arteries
• reduction of inflammatory disease risk
• lower risk of colorectal cancer
• healthier blood pressure levels
• less gum disease and tooth loss

Source: http://www.wholegrainscouncil.org/whole-grains-101/what-are-the-health-benefits 

Best Spaghetti & Meatballs

 Spaghetti is one of those classic comfort foods that I wanted to find a REALLY good recipe for. So over the years I have tried several marinara sauce recipes as well as meatball recipes. With some adaptations of my favorite recipes, I have finally found one that I love and it is also healthy, of course!

Best Spaghetti & Meatballs

Marinara Sauce:

1 teaspoon olive oil

1/2 cup minced onion

2 garlic cloves, crushed
8 ounce of mushrooms, sliced (optional)
1 green pepper, diced (optional)

1 (28 ounce) can crushed tomatoes

2 cans tomato paste

2 cans canned tomato sauce

1/2 cup water

1 tablespoon stevia

1 1/2 teaspoons dried basil leaves

1/2 teaspoon fennel seeds

1 teaspoon Italian seasoning

1 teaspoon salt

1/4 teaspoon ground black pepper

1 tablespoon dried parsley

Directions:

In a large pot, saute onion, garlic, peppers and mushrooms (optional) in oil over medium heat until well browned. Stir in crushed tomatoes, tomato paste, tomato sauce, and water. Add seasonings. Simmer, covered, for about 1 1/2 hours, stirring occasionally.
This makes a lot of sauce. You can also use the left over sauce for a roll over meal, like Eggplant Parmesan!

Meatballs:
1 pound of lean ground beef or Italian turkey sausage or combination of both
1 egg
1/4 cup of milk
1 large slice of wheat bread, crumbled
1/4 cup onion, chopped
1 garlic clove, crushed
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon parsley, fresh or dry

Directions:
Preheat oven to 450 degrees.
In a medium size bowl beat egg with fork, add milk and bread. Let it sit for 5 minutes so the bread is moist. Add ground beef or Italian turkey sausage, onion, garlic, salt, pepper, and parsley. Mix well and then shape into meatballs. (I like small meatballs better!)
Place meatballs on a sprayed rack (cookie cooling rack) with a cookie sheet underneath.
Bake for 15-20 minutes, depending on the size of your meatballs.
Add meatballs to the prepared marinara sauce.
Serve over spaghetti squash or whole wheat spaghetti noodles.
Top with grated Parmesan cheese.

Health Tip:

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 health tips at:

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

Bombay House Chicken Coconut Kurma

 So this is my version of my favorite meal at the Bombay House. I must admit I haven't tried too many because once I find something I like it is hard to try new things!! Well I have tried SEVERAL chicken coconut kurma recipes and they have all come short in comparison to the chicken coconut kurma at the Bombay House. AND THEN, I finally found the recipe with a few modification of my own to match the ingredients listed on their menu!

Chicken Coconut Kurma

Ingredients:

Chicken Spice Marinade:
3 chicken breasts, cut into strips or bite size pieces

1/2 teaspoon salt
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon turmeric
1/2 teaspoon cayenne
Mix together and marinade for at least an hour.

Sauce:
1 tablespoon vegetable oil

1/2 cup chopped onions

4 large garlic cloves, minced
1/2 teaspoon ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon turmeric
1/2 teaspoon cayenne*
2 ripe medium tomatoes, lightly blended (or 1 can diced tomatoes)

1/4 cup plain greek yogurt
3/4 cup water + 2 tablespoon cornstarch**
1 teaspoon salt
1 can coconut milk
1 teaspoon garam marsala

1/4 cup golden raisins (optional)

1/4 cup cashews, chopped (optional)

garnish with cilantro (optional)

Directions:

Spray large fry pan with non stick spray or a little bit of oil and brown marinated chicken over medium heat, but do not cook all the way through.
In a large pan add oil, garlic, onions, and ginger and cook over medium heat until onions are translucent. Then add the remaining spices (except salt and marsala) and cook for another minute. After that, add the tomatoes and simmer for 3 to 4 minutes. Add the yogurt and blend in with a wire whisk. Then add the browned chicken, water cornstarch slurry and salt. Bring to a boil, then cover and simmer for 20 minutes.
Stir in the coconut milk, garam masala, and golden raisins then simmer uncovered, stirring occasionally, until the sauce becomes fairly thick. Serve over brown jasmine rice and top with cashews and cilantro if using. 

*This is a medium heat level, if you want it milder reduce the cayenne pepper by 1/4 teaspoon or 1/8 teaspoon. 
**The recipe that I adapted it from never thickened like it claimed that it would,  so I added some cornstarch. I might try adding less water next time.

 Did you know coconut milk can help in controlling weight?!
This can be a good news for people who are trying to reduce weight. Coconut milk makes you feel full very quickly because of high concentrations of dietary fiber.

Source: http://www.drgranny.com/2011/05/05/benefits-of-coconut-milk/
Recipe adapted from: favorite family recipes

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

Sweet & Sour Chicken

This recipe was posted by my sister in law Erin!
This original recipe has been in my family for a couple of years now and has become a favorite go to meal! I actually received it from a good friend when we were doing a freezer meal group together and ever since I have made it a couple times a month. The only problem, is that there is a ton of sugar in it! It is so good, that up until now I have looked past that and justified it by serving lots of veggies with it! But thanks to this blog, I have found wonderful substitutions, and it still tastes just as good, possibly even better!! I have made this several times for other people, so believe me, it passes the test! 

Sweet and Sour Chicken

4 boneless skinless chicken breasts, cubed

cornstarch

1 egg

Sauce

3/4 cup honey

3/4 cup pinnapple juice

8 tablespoons ketsup

1 cup vinegar (apple cider vinegar works too, but it does change the original flavor some)

2 tablespoons low sodium soy sauce

1 teaspoon garlic powder

Place egg in a gallon sized ziploc bag and mush until well mixed together. In another bag add a good amount of cornstarch ~about 1 1/2 cups. Place cut up chicken into the egg bag, seal bag, and shake it around until the chicken is evenly coated with egg. You shouldn't see very much if any excess egg in the bottom of the bag. With a slotted spoon, transfer chicken from egg bag into cornstarch bag. Seal bag and shake around until chicken is now coated with cornstarch mixture. 

In a medium bowl, mix sauce ingredients together, stir until well blended. Set aside.

In a large skillet, heat a small amount of oil (I use coconut). Fry chicken just until browned. Place chicken in a shallow baking dish and top with sauce. Bake at 325 for one hour, turning chicken once about half way through. 

*In my family we like extra sauce for our rice, so this recipe is doubled from the original. If you don't like a lot of sauce, feel free to cut the recipe in half!

ENJOY!!

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

Healthy Cafe Rio Sweet Pork Barbacoa Salad

We absolutely love Cafe Rio! My all time favorite is the Sweet Pork Barbacoa Salad. Every time we go to Cafe Rio I tell myself to branch out and try something else on their menu, but I can never bring myself to do it. I love the salad tooo much! So my first mission was to recreate my favorite salad at home. I tried SEVERAL Cafe Rio copycats recipes and FINALLY found one that was spot on. Everyone I make it for loves it. My second mission was to recreate it and make it healthier without sacrificing the flavor. Mission accomplished... It was delicious! My husband and I were fighting over the left overs the next day!

 Healthy Cafe Rio Sweet Pork Barbacoa Salad

Sweet Barbacoa Pork
2 pounds boneless pork roast
  1 can (12 oz) zevia natural diet cola (found at health food stores)
dash garlic salt
1/4 c. water
1 can diced green chilies
3/4 (10oz) can red enchilada sauce (I used Old El Paso brand, medium spiciness)
1/2 cup sucanat or brown sugar (or more if you don't care about the extra calories)

1/4 cup stevia (leave out if you add extra sucanat/brown sugar)

Directions:
  Put pork, 1/2 can of zevia cola, water, and garlic salt in crock pot on high for about 3-4 hours (or until it shreds easily. Remove pork from crock pot and drain any liquid left in the pot. Shred pork.

In a food processor or blender, blend 1/2 can zevia cola, chilies, enchilada sauce, sucanat (or brown sugar), and stevia. (You can add more sweetener if you want it sweeter.)

Put shredded pork and sauce in crock pot and cook on low for 2 hours.

Healthy Cilantro-Lime Rice:
1 cup uncooked brown rice
1 teaspoon butter
2 cloves garlic, minced
1 teaspoon freshly squeezed lime juice
  2 cups chicken broth

 1 tablespoon freshly squeezed lime juice
  1 teaspoon stevia

3 tablespoons fresh chopped cilantro

Directions:
In a saucepan combine rice, butter, garlic, 1 tsp. lime, and chicken broth. Bring to a boil. Cover and cook on low about 50 minutes, until rice is tender. Remove from heat. In a small bowl combine lime juice, stevia and cilantro. Pour over hot cooked rice and mix in as you fluff the rice.

Black Beans:

 1 tablespoon olive oil
2 cloves garlic, minced
1 teaspoon ground cumin
1 can black beans, rinsed and drained
1 large ripe tomato, pureed (1 cup)
1 teaspoon salt

Directions:
In a nonstick skillet, cook garlic and cumin in olive oil over medium heat until you can smell it. Add beans, tomato puree, and salt. Let simmer about 10 minutes.

Healthy Cilantro Ranch Dressing:
1 cup yogurt ranch dressing (found in refrigerator section by produce)
2 tablespoons salsa verde
1/4 bunch of fresh cilantro
1 small garlic clove
1 tablespoon lime juice
1/2 jalapeno (seeds removed if you don't like it spicy)

Directions:

Mix all ingredients together in the blender.
(Don't be scared of the yogurt ranch dressing. My husband who swears by Hidden Valley Ranch really liked it!)

Serve with:

Romaine lettuce

Sour cream or Greek yogurt

Guacamole

Cheddar cheese
Cotija cheese, crumbled

Salsa or pico de gallo

Wheat tortillas

Recipe inspired by: Favorite Family Recipes

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! 

Chicken Pot Pie

This recipe was posted by my sister in law Erin!

This pot pie is delicious! I actually prefer it to traditional pot pies! I found this recipe about a year ago, and it has been part of my family's menu rotation since. I have made a few changes to make it lighter, and more to my family's taste. Feel free to do the same, if you don't like any of the vegetables in this recipe, switch them out with those that you do like! 

Chicken Pot Pie

2 teaspoons extra virgin olive oil (or your favorite oil, I have also used coconut oil & butter)

1/2 cup plus 2 tablespoons fat-free reduced sodium chicken broth, divided

2 cups chopped, fresh mushrooms

1 cup diced red bell peppers

1/2 cup chopped onion

1/2 chopped carrots

1 green onion/ shallot chopped

2 tablespoons flour (I use white, feel free to try it with a different kind, I've never been brave enough!)

1/2 fat free half-and-half

2 cubed cooked chicken breast

1/4 teaspoon dried dill

1/2 teaspoon salt

1/4 teaspoon black pepper

1 can low fat crescent rolls

1. Prepare your chicken. I like to add garlic powder and pepper to my chicken while I cook it for added flavor. Set aside when cooked through

2. Heat oil and 2 tablespoons chicken broth in a medium saucepan or skillet over medium heat. Add mushrooms, bell pepper, onion, and carrots. Cook 7-10 minutes, or until vegetables are tender, stirring frequently. 

3. Stir in flour; cook 1 minute. Stir in remaining 1/2 cup chicken broth; cook and stir until liquid thickens. reduce heat and stir in half-and-half. Add chicken, green onion, dill, salt and pepper.

4. Preheat oven to 375.  Spray one quart casserole dish with non stick cooking spray. Add chicken mixture into dish, top with unrolled crescent rolls.

5. Bake pie for 20 minutes or until crust is golden and filling is bubbly.

ENJOY! 

Chicken Pesto Goat Cheese Pizza

 So excited to share this recipe! I had this pizza last night for dinner and was dying to have it for breakfast! I don't know if it's because of the oat flour pizza crust or because I am obsessed with goat cheese! Whatever it was, it was the perfect blend of flavors.

Chicken Pesto Goat Cheese Pizza

Oat Flour Thin Crust Pizza Dough

Ingredients:

2 cups oat flour

1 cup hot water

¾ tablespoon rapid rise yeast

1 teaspoon honey

1 tablespoon olive oil

½ teaspoon salt

Toppings:

(With pizza I never really measure how much I put on so here is a rough estimate)

¼ cup pesto-basil sauce (or enough to cover your crust)

½ - 1 cup goat cheese

½ - 1 cup mozzarella

½ - 1 cup shredded cooked chicken (when cooking season to your liking)

¼ cup purple onions

8 ounces of sliced raw mushroom (sauteed before putting on pizza)

I threw on some diced tomatoes, but it would be fine without

shredded parmesan cheese

Directions:

Preheat oven to 450 degrees with pizza stone in the oven.

Add all ingredients into a mixing bowl; mix well. Knead for 10 minutes and until dough is no longer sticky (adding flour if needed).

Dust pizza peel or large wooded cutting board with corn meal (enough for the dough to slide off board).

Roll out dough into a thin round circle, shaking the board every few rolls to make sure the dough isn't sticking.

Slide the rolled out dough onto the pizza stone and let cook for about 5-7 minutes.

Take out the whole thing (stone and crust) and add toppings.....

Spread pesto-basil over crust, top evenly with cheeses, top with shredded cooked chicken, mushrooms, purple onions, & tomatoes. Sprinkle top with additional cheese (optional) and Parmesan cheese.

Put back in the oven for another 10 minutes until crust is fully cooked.

ENJOY!

Did you know goat cheese has the power to boost your metabolism?

Diets higher in calcium have been proven to assist the body's burning of fat after meals. The need for hormone release to maintain calcium levels is banished, which correlates with a higher rate of fat oxidation.

Source: http://www.bellechevre.com/goat-cheese-health-benefits.php

Healthy Chicken Enchiladas

My husband didn't even realize I made a few little swaps to make this bad boy HEALTHY! They were SOOO good! (If you have really picky eaters, like I sometimes do, you can always use half wheat tortillas & half white.) I like wheat & my husband sometimes likes wheat.

Healthy Chicken Enchiladas

Ingredients:

Filling:
3 cups cooked, shredded chicken
2 (4 oz.) cans of green chiles, lightly drained
½ teaspoon cumin
1 cup of cottage cheese
Sauce:
1 teaspoon butter
½ cup chopped onion (about 1/2 medium onion)
2 tablespoons flour
1/3 cup chicken broth
¼ cup milk
¼ teaspoon salt
¼ teaspoon pepper
1 can (10 ounce) green chile enchilada sauce
½ cup plain greek yogurt
Monterey jack cheese or cheddar, shredded (as much or as little as you like) (I used about 1-1/2 cups)
8 wheat flour tortillas
Suggested toppings- handful of chopped fresh cilantro, green onions, tomatoes, and a dollop of greek yogurt.

Directions:
Preheat oven to 375 degrees.
In a blender, blend green chiles, cottage cheese, and cumin until smooth. In a separate bow, add cottage cheese mixture to shredded chicken. Mix to combine. Set aside.
In a large nonstick skillet, melt the butter over medium heat. Add the onion and cook, stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 minutes. Sprinkle the flour over the onions and stir well. Cook for 1 minute, stirring. Slowly whisk in the chicken broth and milk. As you whisk and the mixture cooks, the flour will get less lumpy around the onions and the mixture will become smooth. Add salt & pepper. Cook over medium heat until the mixture is bubbling and has thickened, about 4-5 minutes. Remove the skillet from the heat and stir in the enchilada sauce and greek yogurt.
Lightly grease a 9X13-inch baking dish. Spread about 1/4 cup of the sauce on the bottom of the dish. Fill each tortilla with about 1/3-1/2 cup of the chicken/cottage cheese filling. Top with shredded cheese. Roll the tortillas up and place seam side down in the prepared baking dish. Continue filling enchiladas until the dish is full.
Pour the white sauce over the top of the enchiladas. Top with cheese (I did about ½ cup). Bake for 20-30 minutes until the enchiladas are bubbling, hot and lightly browned. Sprinkle fresh cilantro, green onions, tomatoes, and greek yogurt over the top and serve.
Mmmmm, ENJOY!

Did you know whole grains are excellent sources of antioxidants, fiber, phytonutrients
and vitamins, all of which contribute to good health?!

Here are some of the benefits:

Decreased risk of heart disease
Lower cholesterol levels
Protection against many types of cancer
Assistance with weight management

 

Source: http://www.montana.edu/wellness/UMforms/Whole_grains.pdf

Recipe inspired by: melskitchencafe

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!

Coconut Chicken Curry

Ever since I had the Chicken Coconut Kurma at the my favorite Indian restaurant, Bombay House, I have been obsessed with coconut chicken curry recipes. I haven't matched the Bombay House's recipe, but this one is quite delicious!

Coconut Chicken Curry
Ingredients:

4 boneless skinless chicken breasts (about 2 pounds), cut into 1/2-inch chunks or strips
1 teaspoon salt
1/2 teaspoon pepper
1 1/2 tablespoon coconut oil
2 tablespoons curry powder
1 teaspoons cayenne pepper (substitute paprika pepper if you don't like the heat)
1/2 onion, thinly sliced
2 cloves garlic, crushed
1 (14 ounce) can coconut milk, light or regular
1 (14.5 ounce) can stewed tomatoes
1 (8 ounce) can tomato sauce
2 tablespoons honey
Hot cooked brown rice

Directions:

Season chicken pieces with salt and pepper. Heat oil, curry powder, and cayenne pepper in a large skillet or saucepan over medium-low heat for two minutes, until fragrant (but don’t let it burn). Turn the heat up to medium and stir in onions and garlic and cook 7-9 minutes more or until onions are very clear. Add chicken, tossing lightly to coat with curry oil and cook for a couple of minutes. Add coconut milk, tomatoes, tomato sauce, and honey into the pan, and stir to combine. Cover and simmer, stirring occasionally, for about 30 minutes or until sauce thickens and making sure chicken is cooked through and no longer pink. Serve with brown rice and garnish with cilantro, if desired.

Did you know coconut helps prevent obesity and overweight problems?! Read more coconut benefits 

Recipe adapted from: favfamilyrecipes

Southwestern Style Chili

This recipe was posted by my sister in law Erin! 

This soup, I created. :) I was inspired by taco soup, but this ended up completely different, but still really yummy! You can use canned or dried beans for this, I used dried, so make sure you plan your time accordingly if that is what you want to do also!

Southwestern Style Chili

1 lbs. ground beef or turkey or chicken, whatever you prefer or have in your freezer!

1 c. kidney beans (or 1 can)

1 c. pinto beans

1c. black beans

1 can unsweetened corn

1 green pepper, chopped

1 onion, chopped

1 pkt. taco seasoning (or make your own) (I also make my own chili powder)

Brown your meat with the chopped onions. Drain fat. Add your beans. If you use dried beans add 2 cups of water ( you may use more or less depending on how thin or hearty you want your chili). Add corn and green pepper. Add taco seasoning. Let simmer about 10 minutes, for flavors to incorporate. Garnish with Greek yogurt in place of sour cream, chopped fresh tomatoes, and avocado! So yummy, and guiltless! 

Why should we eat more beans?? Well let me tell you, they are more than the magical fruit for just one thing! They are also great for anti-aging and disease prevention! 

http://www.prevention.com/health/nutrition/smart-shopping/healthy-eating-the-many-health-benefits-of-beans/article/7aef06ef823d6110VgnVCM10000013281eac____/2

Spinach Chicken Stuffed Shells

This meal is definitely going on the menu rotation at our house! It is so yummy, and if you plan ahead, is pretty quick to prepare too! I got this idea for a meal because I had a bunch of spinach that I needed to use quickly. My first idea was lasagna, but the day I went to cook it I didn't have enough lasagna noodles! Luckily, I had shells... which in my opinion can be even better! This makes a lot, so feel free to cut the recipe in half if you are not feeding very many, or do not want leftovers! I welcome leftovers, so this was perfect for a full dinner and lunch for my whole family (2 adults, 2 children). 

Spinach Chicken Stuffed Shells

 2 large chicken breasts, finely chopped

1/2 medium onion, finely chopped

2-4 cups of chopped spinach (the amount is just to your liking) 

>1tbsp. olive oil

ground pepper to taste

garlic powder to taste

3 cups low-fat cottage cheese

2 eggs

1 tbsp. parsley 

1 tsp. salt

1/2 tsp. pepper

1/2 c. parmesan cheese

1 c. mozzarella cheese, shredded

about 23 jumbo pasta shells, cooked, and drained

Combine Chicken, onion, pepper, garlic, and olive oil in large saucepan. brown until chicken is cooked through. Add spinach a cup at a time until wilted enough to add more. once all spinach is added and cooked through, remove pan from heat and set aside. 

This is what mine looked like. You can tell I didn't originally chop the spinach, and I wish I had! It is much more kid friendly when you don't have long strings of spinach coming out of your shells! 

In a large mixing bowl, combine cottage cheese, eggs, parsley, salt, pepper, and parmesan cheese. Once well mixed, add the chicken mixture.  Begin filling your shells! I used a large soup spoon, and scooped heaping spoonfuls into the shells. It was the perfect amount. Pack your shells into a large baking dish, sprayed with non stick cooking spray. 

My mouth was watering at this point! I could not wait to eat them!! 

Top shells with mozzarella cheese, bake in an oven at 350 degrees for 15 minutes or until cheese is melted and bubbly.  Enjoy your yummy meal!!!

This was posted by my sister in law Erin!

Recipe Tips: I used my food processor to chop my onion, and chopped my chicken about a 1/4 of the size I usually cube my chicken. I think the closer to the same size everything is, the easier it all fits into the shells, and the better each bite is because you get a little of everything! 

If you have extra mixture, it freezes great for future use, or just dump it over the top of the shells before you put the cheese on!

Guess what?? We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time. Sweet! Eat more Spinach!!

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43