Turkey, Avocado and Tomato Sandwich

Made this today and it was A-MAZING!

You’ll Need:

1 sandwich thin

1 cup mixed greens of choice

1 small/med tomato

1/2 avocado

spouts

…and anything else ya wanna add … after I ate it I thought of adding onion next time =)

  • Use the avocado as your “dressing” or “mayo” substitute and then just pile on the rest. I ate the whole tomato and had some on the side … its all up to you. Enjoy!

wpid-img_20140405_112133.jpg

Advertisements

Vegetable Enchiladas

veggie

You’ll Need:

12 small corn tortillas

1 medium onion, chopped

1 lb of sweet potatoes- cut into small chunks

1 1/2 tbs olive oil

1 can low-sodium black beans (rinsed and drained)

1 avocado

cilantro

2 cups brown rice

1 can enchilada sauce (8 oz)

Your choice of cheese – 1 cup

1 cup roasted red peppers

1/2 tbsp. chipotle powder

1 1/2 tbsp. chili powder

1 cup corn

1 tsp. ground cumin

avocado

How to make:

  1.  Heat oven at 300. In a bowl, toss potatoes in 1/2 tbsp. of olive oil and spread out onto a baking sheet. Bake till potatoes are soft and lightly browned. around 20-30 min
  2. In a large pan, heat up the rest of the olive oil. Add onion, chili powder, cumin, and chipotle. Cook till onion is tender then add beans, peppers and corn. Cook for about 5 more min. Remove 1/2 of corn mix and set aside.
  3. Put tortillas in oven, wrapped up in foil for 10 min
  4. Add rice, potatoes and enchilada sauce to pan. Cook for 6 min.
  5. Place 6 tortillas on baking sheet. Spread the mixture onto the top of the tortillas along with 1/2 cup of cheese. Top it with 6 more tortillas and add the remaining mixture and the remaining cheese on top so your making 2 layers.
  6. Bake for about 6 more min, until cheese is nice and melted. Top with avocado and cilantro.. =)

Enjoy!
beans black

(I did not come up with this recipe, I got it out of Self Magazine.)

Garlic Chicken Pasta w/ Spinach, tomatoes and chives!

image

SOOO Good! Made this the other night and everyone in the family liked it!!

image

You’ll Need:

1 box Whole Wheat or gluten free linguini.

3 large skinless chicken breasts (cut into chunks, or you can buy the already cut up kind)

1 small container of mushrooms

3 cups baby spinach

8 small cherry tomatoes (halved)

1 small can sliced black olives

3 chives (chopped)

For the sauce – You’ll need:

2 tbsp. butter ( I used Earth Balance Brand)

4 Garlic cloves (mined)

4 tbsp. Whole-wheat flour or Gluten free flour.

1 1/2 cups of chicken or vegetable broth ( I used chicken this time) -LOOK for LOW SODIUM!!

1 1/2 cups Almond milk, or low-fat milk will work too.

3 teaspoons Parsley flakes

2/3 cup graded parmesan or mozzarella cheese

Salt and pepper to taste.

HOW TO:

  • In large skillet, season chicken to taste with some chicken seasoning (I like Ms. Dash) and place in skillet. Add about 1/2 cup water and cover. (My mother taught me this trick when cooking chicken so it doesn’t dry out! =) …)

image

image

  • Meanwhile, in another med-large skillet, put in butter and garlic cloves till butter is melted and garlic is starting to break down. Cook for around 1 min. (this will be your sauce pan)
  • Start noodles according to package in large pot. And drain when does cooking. Set aside.

image

  • Go back to sauce pan, add flour and cook for 1 min, stirring so all the flour is dissolved evenly.  After, add broth and almond milk, stirring occasionally till sauce thickens and boils. Then add parsley, salt, pepper and cheese into sauce and cook till cheese is melted and sauce is thick. Turn to simmer-low until ready to serve.

image

image

  • Meanwhile, to keep from burning your chicken, you can always add a little more water to pan and let simmer covered. Cook chicken till done (no pink in middle of the chunks) And when chicken is done, place in bowl and set aside to chop up. In same pan (leaving some of the chicken juices), put in a little olive oil, add spinach, tomatoes, chives, mushrooms and olives into the pan and sauté.

image

  • Cut cooked chicken on cutting board into bit size pieces and add to veggie mix.

image

Once everything is done, pile noodles on place, add as much veggie/chicken mix as desired and top with a little sauce … YUMM!!

image

The Salad Bar – Building a Kick-Ass Salad! =)

So when it comes to salads, you want to stick to somewhere around 400- 500 calories. That way its enough to sustain you but not to much to where you should have probably just of had a pizza or some pasta. . . And remember calories aren’t everything, you need your good fats in there too to absorb nutrients and adding some protein is always good too.

spinachromainespring mixmixed baby

  • Picking your Greens – pile them on!!! (keep in mind a usual salad has about 3-4 cups at least depending on how much you want.)

Spinach- Only has 7 calories per 1 cup and very high in Vitamin A, low in saturated fat and cholesterol.

Romaine-  10 calories per cup. a good source of Riboflavin, Vitamin B6, Calcium, Magnesium.

Spring Mix- 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!

Iceberg- 8 calories per cup ( not my fav, because it doesn’t have many nutrients, its basically eating a plate of water.. id skip this one, but if your not that used to salads all the time this may be a way to wean you into them. )

Mixed Baby Greens – 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!

shrimpchicken sabeanssteaksalmon shard

  • Protein

Shrimp – 60 calories, 1 gram of fat per 3 oz.

Chicken (breast, skinless) – 179 calories per 4 oz. 4g fat. 35g protein.

Beans-  calories, 0 grams of fat per 1/2 cup. (there are SOOO many different kinda too! My fav ?, black, kidney, and chickpeas)

Steak – 162 calories, 9 grams of fat per 3 oz.

Tofu- 34 calories per slice (around 84g). 1g fat. 5g protein.

Tuna (canned, in water)- 179 calories per cup. 1g fat. 39g protein. Good source of Vitamin B6, Phosphorus, Niacin, Vitamin B12 and Selenium.

Salmon (Wild, Atlantic) – 281 calories per 1/2 Fillet. 13g fat. 39g protein.

Hard Boiled Eggs- 78 calories per Med. egg. 5g fat . 6g protein.

fetacheddar   blue c       ameri

  • Cheese

Feta- 99 calories, 8 grams of fat per 1/4 cup.

Cheddar- 114 calories, 9 grams fat per 1/4 cup

Blue- 119 calories, 10 grams fat per 1/4 cup.

American- 94 calories per 1 oz. 6g fat.

Dairy-free (G0-Veggie Brand) – 90 calories per 1/3 cup. 6g fat.

straw         apples     grape     pear

  • Fruit

Strawberries- 24 calories, 0 grams fat per 1/2 cup.

Dried Fruits  (Apricots) – 34 calories. 0g far per 4 pieces.

Dried Fruits ( Cranberries) – 123 calories per 1/3 cup.

Grapes- 52 calories. 0g fat per 1/2 cup.

Pears- 1 pear 86 calories. 0g fat.

Apples – 95 calories per 1 medium apple.

Mandarin Oranges-103 calories per 1 cup. 1g fat

cucumber          tomato      bell       mush     olive    brocl

  • Pile on the VEGGIES! – and they pretty mush all have 0g fat.

Cucumber- 8 calories per 5 slices.

Broccoli- 20 calories per 1 cup.

Olives-  63 calories per 4 jumbo olives, slice them up, they will go a long way!

Cauliflower- 27 calories in 1 cup

Onion- 8 calories on 2 tbsp.

Carrots- 50 calories in 1 cup of shreds.

Tomato – only 3 calories in 1 cherry tomato.

Bell Peppers- 5 calories in 10 strips.

Mushrooms- 22 calories in 1 cup

Sugar Snap Peas-  41 calories in 1 cup

Radishes- 9 calories in 1/2 cup

corn       avo       whater

  • Other Random Goodies!

Corn- 16 calories per 2 tbsp. o g fat.

Avocado- 23 calories per 1 tbsp. 2g fat.

Seeds (sunflower, pumpkin ,etc.) –  depends on what kind you get – be sure to read label and look at serving size.

Mixed Nuts –  depends on what kind you get – be sure to read label and look at serving size.

Water chestnuts- 60 calories per 1/2 cup

Croutons- 122 calories per cup

  • To Top it Off — Dressings. (ALL PER 2 TBSP. )

Oil and Vinegar- 81 calories. 7g fat.

Light Balsamic- 20 calories. 1g fat.

Fat-free Italian – 13 calories. 0g fat

Thousand Island- 111 calories. 11g fat.

Honey Mustard- 139 calories. 12g fat

Ranch- 149 calories. 15g fat.

Caesar- 163 calories. 17g fat.

Salsa -depends on what kind you get – be sure to read label and look at serving size.

salad 1       salad 2       salad 3         salad 4

Healthy options at Chili’s Restaurant

YAY CHILIS IS SO GOOD! What do you eat? What’s healthy, what look healthy and what really isn’t….. They do have a menu which is “guiltless” which is supposed to be “healthier options”.. but we will look into that too….

Umm so Lets just say all their appetizers are around 1,000 calories along lol. So maybe we should all just pass on that. The chips with salsa is 480, so that would be your best bet if you really wanted one.

So now that we’ve decided all the appetizers aren’t really that great… on to the actual meals!

  • Guiltless Grill Asian Salad
  • Guiltless Grill Caribbean Salad
  • Southwestern Vegetable Soup
  • Chicken And Green Chili
  • Grilled Salmon with Garlic and Herbs
  • The grilled Chicken Fajitas aren’t bad but only if you skip on the tortillas , or see if you can get big lettuce wraps instead.
  • Guiltless classic Sirloin
  • Grilled Chicken Sandwich with Veggies
  • Mango Chili Tilapia

saladsalmon

Don’t get anything fried or beer-battered

The ribs (which is what they are famous for) – No go!

The burgers- Not so much

sandsouo

Stuffed Chicken Breast Dinner

chicken

Serves 3

You’ll Need :

3 bonless, skinless , free-range hormone free chicken breasts

2 springs of fresh rosemary, chopped up

2 tbsp. EVOO

3 wedges of low-fat laughing cow cheese or I like my Almond (Dairy free cheese) in Motsarella

The zest of 1 lemon

3 cloves of garlic , minced

2 cups of Arugula  (or you can use whichever Spring mix you have)

3 oz Fire roasted red peppers , Drained

salt and pepper

How To:

Combine oil, lemon zest, garlic and rosemary into shallow bowl and coat each chicken breast with mixture, leave in bowl and let marinate for 2 hours.

Pre-heat grill. Season both sides of the chicken breast with a little dash of salt and pepper and grill until cooked through, with no pink center.

Cut the chicken breasts in half but don’t cut all the way though to almost make a “sandwich” look. Spread or place cheese inside the chicken and stuff the arugula, red peppers inside of the chicken.

Serve with a veggie side, brown rice or a yummy salad.

(Oxygen Magazine Inspired)