Woohoo Low Carb Nachos!!!!!

 My last challenge recipe is here!!  This one was nachos.  There are so many ways you can make nachos healthier.  Most of them require switching up the toppings.  Turkey instead of beef, Greek yogurt instead of sour cream, lower fat cheese.  All of these things help, but we still have to deal with the chips.  The salty, crispy, fried chips.  And lets face it, the reason we love nachos, is that crispy chip with the gooey cheese. 

After looking all over the internet for "low-carb" nachos, I found a recipe for one that used peppers instead of chips.  If you like peppers, this has possibilities.  I like peppers.  However, too many peppers causes gastro-distress, in the form of burps.  All. Night. Long.  And if you are prone to reflux- fah-git-ah-bout-it! 

I had bought some carrot chips to munch on, earlier in the week.  So, I took those carrots and spread them on the tray.  They looked chip-like, so I tried it.  Guess what?  It worked.  Even the hubster said, "this is doable."  And since he doesn't always love my healthy swaps, I call it a win.  We ate quite a bit.  He really liked the carrots.  I loved the peppers, but also liked the carrots.

This really isn't a recipe. Just a few things you should know

1) Don't cook the carrots or peppers ahead of time.  Place them on the pan raw.  They will cook a bit while the cheese melts, but they will retain a bit of crispness and beautiful, bright color.

2) I don't think I would double layer this.  You will end up with a casserole instead of nachos. So make 2 pans if you want, but don't layer.

3) If you are watching calories, you should use ground turkey, low-fat cheese and use Greek Yogurt instead of sour cream

4) Add beans!!!  Seriously, beans are so good for you.  You should add them to every dish, where you can reasonable sneak them in.  :)

Here is a list of my favorite nacho toppings:

Taco meat - I like ground beef, I typically use a pound, and yes a flavor packet.  But feel free to make your own seasoning- it's not hard.

tomatoes

green onions

avocados - I like to put them on after the nachos have cooked
olives
salsa
sour cream
Kidney, pinto, or black beans
Cheese - the more the better- er, uh, no.  Go a little lighter on the cheese than you think you should.  Let the other flavors play.  Cheese doesn't have to be such a diva!

That's it! Tell me how you like it.:)

Lower Calorie Creamy Chicken Enchiladas

  A while back I issued a challenge.  I needed some new recipes, and I wanted them to be healthy.  So I asked for meal ideas that I could make healthy.  From that challenge came 3 fun recipes.  This one, for Lower Calorie Creamy Chicken Enchiladas, a healthier spaghetti and meatball option, and the big one - Nachos.  This is the first in a 3 part series to answer the challenge.

Lower Calorie Creamy Chicken Enchiladas

When I looked for recipes for creamy chicken enchiladas, I found that most had a few things in common.  They used sour cream, condensed soup, cream cheese, and sometimes cream or half and half.  They looked amazing!!  Cheesy, gooey, and an entire day's worth of calories in one serving. Clearly, this would not work for me.

I decided to change a few key elements.  First I decided to substitute neufchatel cheese for the cream cheese.  It has about 1/3 fewer calories.  Then I did not add the copious amounts of cheese to the enchilada filling.  Instead I used some lowfat cottage cheese. I did not add the condensed soup or the cream.  I just left them out.  I don't think they add enough to worry about. I used an entire bottle of salsa verde.  And because I try to sneak healthy in, every way possible, I also added a can of white beans.  Beans are a great source of fiber and vitamins.  Add them to your food.  Seriously, add them.

I did add cheese to the top, but a very minimal amount.  I didn't use whole grain tortillas, because my family has been very cranky about everything being "super healthy" lately.  But next time I make them, I will use whole grain, corn tortillas.  They simply hold up better. The first night these were great, but the left-overs seemed mushy, because the white flour tortillas got too soft. Corn or whole wheat tortillas should not have the same issue.



Lower Calorie Creamy Chicken Enchiladas

2 large chicken breasts
Olive Oil
salt and pepper

1 8oz pkg neufchatel cheese
1 15 oz can white beans (drained and rinsed well)
1 jar salsa verde
1 16 oz container low fat cottage cheese (about 2 cups)
1 container mild or med green chili enchilada sauce, (I think it was 18 oz)
1 cup grated colby/jack cheese (about)
1/2-1 tsp garlic salt
1/2 tsp cumin
1 small onion (chopped)

Tortillas

 9X13 pan that has been sprayed with cooking spray. 

Place chicken breasts in an oven safe container. sprinkle olive oil over the top and salt and pepper.  Bake, uncovered at 375 until juices run clear and no pink remains. (165* on a meat thermometer)

When chicken is done, let it cool enough to handle and then shred.  Place in a bowl and add neufchatel cheese, beans, salsa, cottage cheese, garlic salt, onions and cumin.  Mix. You can add shredded carrots for extra veggies too.

Roll about 1/4 cup of filling in each tortilla and place in prepared pan.  Cover with enchilada sauce.

Bake at 350 until bubbly and then pull out.  Sprinkle grated cheese on top and return to oven.  Bake for 5-10 minutes, until cheese is melted.

O will admit, I was lazy.  I layered my tortillas and filling like it was lasagna.  This reduced the number of tortillas, which for anyone watching carb intake, is a good idea.

If you try this, please let us know how it turns out for you.  :)

So I have this blog . . .

I have recently been reminded, by more than one party, that I do indeed, have a blog.  I humbly apologize to my followers.  All 3 of you.  Just kidding.  I know that there are at least 5 or 6.

Actually, I have been tracking my re-pins on Pinterest, and have found that I have a few recipes that are pinned quite a bit.  They are not the recipes that I would have expected.  I thought it would be fun to list my top 5 pins for you.  :)

 5) The first meal log.  apparently, that first log is popular. I thought it would be the post about the day I found out I did have diabetes.  That post has the most comments.  But this one is pinned.


4) Egg cups are next on the list.  I'm so embarrassed at the photography.  It is truly horrid.  But people seem to care more about the recipe than the photo so --- whew!

3) Next up are my favorite little indulgence.  Peanut butter balls!  Mnnnn.  Again the photography is just awful.  But the peanut butter balls are fabulous.  You should try them, even if you aren't diabetic.  They are awesome, easy, and fairly healthy! 

2) This is a funny story.  My kids were complaining about how much salad I was making them eat.  To "cure" this, I declared 'Salad Week.'  Meaning, every meal was a salad.  This was such a hit, that my kids still beg for it!  This is Cheeseburger Salad.  Once you make it, life as a diabetic, or low-carb dieter, will never be the same.  You will discover that you can eat real food, and feel satisfied!  It really is so good!


1) This one shocked me!  My Peanut Butter and Chocolate malt smoothies are pinned lots and lots and lots.  They are good, to be sure.  But the picture is not! But please, make the smoothies, then judge the picture.  You will be too enraptured with the creamy goodness to worry about my silly photography.  :)  Enjoy!

Low Carb Chicken Nuggets

I'd say these are pretty healthy.  For Chicken nuggets, they're slamming on the health charts!  They are also diabetic and diet friendly, because they are low carb.  They are also baked.  Seriously, make these for your kids and don't feel bad.  Feel good, cause you're the cool mom, who gives real chicken nuggets.  :)


Low Carb Chicken Nuggets

2 large chicken breasts
1 egg
1 c. raw almonds
1/2 of an 8 oz pkg of cream cheese (optional- this can be done without the cream cheese, but I liked the flavor)
1 Tbl parsley flakes
2 1/2 tsp. garlic salt - divided
spices that you like--I chose Old Bay (thyme, lemon pepper, cumin are also good options)
White pepper

Boil your chicken breasts until they are white all the way through.  (I save the water to make soup later.)

While your chicken is boiling, beat the egg and cream cheese together with the paddle attachment on your mixer. Add 1 1/2 tsp. garlic salt and 1/2- 1 tsp old bay and a couple of shakes of white pepper. 

When your chicken is done, cut it in 3 or 4 large chunks, and with the mixer going, toss the chicken in with the cream cheese mixture.  Beat until the chicken is all shredded and starting to form a ball. Set aside.

Put almonds in a gallon sized bag and beat with the back of a spoon until your almonds are almond crumbs.  Add the rest of your garlic salt (1 tsp), the parsley, another 1/2-1 tsp. Old Bay, or whatever spice you are using (thyme, lemon pepper, cumin), and 2-3 shakes of white pepper.  Close bag and shake to distribute spices.

Form chicken mixture into patties and throw 3-4 at a time in the baggie.  Shake to coat and place on a cookie sheet that has been sprayed with non-stick spray.  When you have all patties made, add a little spray on top and bake at 375 for 10 min.  Flip and bake another 2-3 min.  You can drizzle with butter to make a bit crispier, but that is up to you.

  :)  Enjoy!

Chicken and Quinoa Soup

 I'm experimenting with Quinoa.  It's tasty stuff and pretty simple to work with.  No more difficult than rice, you just have to make sure to rinse it for 2 min. before you cook it.  Easy enough. 

I thought this soup was really tasty.  It's packed with veggies and makes a nice snack in the middle of the day.  Quinoa doesn't really have a flavor.  It seems to take on the flavor of the soup.

I'm getting brave enough to use quinoa in other ways.  I think I might try a cheese sauce for a "quinoa mac and cheese."  I've even seen recipes for quinoa chocolate cake.  It may take me a while to get that brave.  :)



 I think you could easily throw in some squash or pumpkin or zucchini or even parsnips and peas.  I wonder if you could can this, for easy winter meals, using the veggies from your summer garden?  Something to think about.  A nice effortless soup dinner without the extra preservatives and chemicals used by commercial soup companies.  If I wasn't a brown thumb I think I would attempt it.  But honestly, if I ever manage to grow anything more than hopes and dreams in my vegetable garden, I may have to bronze the produce to prove I did it.  :0

Let me know what you are experimenting with.  I'd love to hear your adventures in cooking.  :)

 

Chicken and Quinoa Soup

• 1 Boneless, Skinless Chicken Breast,  
• 1 15oz can Canned Diced Tomatoes, (I used one with Green chilis on accident and it was great.)
• Green Beans, drained, .5 cup (I had some left over and threw them in.  Add the whole can and it will be great also,)
• Carrot - chopped, 1 cup (one large)
• Celery, raw, 1 stalk, large 
• 1/2 med yellow onion, 
• 1/2 large Yellow Bell Pepper, 
• 3-4 cups Water, (start with 3 and add more if needed)
• 1 cup cooked Quinoa 
• 1/2 cup Broccoli, fresh,, chopped or diced 
• 2 chicken bouillon cubes
• 1 tsp dried parsley flakes
• 1/2 tsp dried oregano
• 1 tsp. minced garlic
• 1/2 tsp white garlic
• 1 tsp salt

Add the water, (3 cups), chicken and onions and bring to a boil.  While that is cooking chop all your veggies.  Feel free to add any extra veggies.  It will taste yummy.  Remove the chicken to a cutting board.  Add all ingredients to the water, except quinoa.  Dice the chicken and add back to the soup.  Bring to a boil and turn down heat to low.  Add quinoa. Allow to simmer for at least 30 min.  

According to this recipe calculator http://recipes.sparkpeople.com/recipe-calculator.asp the soup is only 76 calories per serving.  (It makes about 9).  That is a low cal meal people!  So go ahead and add a nice crusty loaf of bread.  This is a yummy, easy and low calorie soup!

BLTs - Bites Licks and Tastes, plus a quick weekly menu

 

I have noticed that what really gets me, are BLTs. Bites, licks, and tastes. A bite of my child's cookie, a taste of my husband's dinner and lick- okay a tablespoonful of ice cream, 3 cheetos, and 4 chips... after a while they start adding up. I think if I avoided all BLTs, I might not even need to diet. I think a lot of my calories are coming from that. My goal has been to track everything. My goal now is to track everything and avoid BLTs.

 I do really well with my exercise. I am even working super hard to cook healthy.  I have tried diligently to add more vegetables and I've come up with some delicious dinners.  But I really think that one of the biggest changes I need to make is a small change- the BLTs.  That's the goal.  Wish me luck. :)

  How about you.  What small changes could you make to get healthier?

So here is a quick list of the dinners that I made this week.  I'll get recipes up soon.  

Sunday -- Pork Sirloin Roast with mashed potatoes and salad.  I almost always serve salad. It's so filling and good for you.

Monday -- Sweet Potato and Black Bean Quesadillas. (I made some with whole grain tortillas and some with white tortillas.  My kids loved the whole grain tortillas!) They were amazing. and Salad.

Tuesday -- Very Veggie Lasagna Casserole.  You can find the recipe Here. and of course, salad.  We also had whole wheat garlic bread

Wednesday -- Grilled Cheese (on whole wheat, of course) and Tomato Soup for the family.  I had a left-over quesadilla.

Thursday -- Lower Fat Stroganoff, fresh veggies with dip and green beans.

Friday -- Husband cooks-- will probably be burgers.  I will most likely eat mine bunless with yummy avocado added.

Saturday -- oh Saturdays are always a toss up.  so Free day.  :)

 Here is a list of Breakfasts that I made this week. Recipes soon.

Sunday -- I didn't eat breakfast.  :)

Monday -- Whole grain Breakfast Burrito

Tuesday -- Whole Grain Breakfast Burrito (what can I say- if I like it, I'll eat it 2 days in a row)

Wednesday -- 1 egg

Thursday -- 1 egg, 1 buttermilk, dollar sized pancake

Friday -- 1 egg, 1 pancake

 Okay so breakfast hasn't been exciting this week.  However, I will get the recipe for the breakfast burrito up soon.  It really is tasty, fast and low cal.  

Tomato Pasta Sauce with Pumpkin

 

By now you know that I love to sneak vegetables into my kids meals.  Admit it, you do it too.  I love that I am also eating more veggies.  It makes me feel like I am somehow fabulously healthy.  I also try to reduce the amount of sugar in my recipes.  I decided to take on the task of eliminating refined sugar from my pasta sauce and replacing it with natural sugars.  But unlike my Cafe Rio Style Chicken, I couldn't use a sweet fruit.  This took some research.

 When my mom made homemade pasta sauce, it simmered on the stove all day.  It was filled with chunks of beef, pork sausage and pepperoni. Soooo delicious.  My mom also added vinegar and sugar.  It combats the tangy flavor that canned tomatoes sometimes give off.  So I had to find something that would replace both the vinegar and the sugar.    I also wanted to add zucchini.


 So I chopped my onions, and 1/2 of my carrots, and my celery.  Then I grated my zucchini, and the rest of my carrots.  I opted to cook all of this with the meat, to eliminate the need for extra oil, (normally needed to saute the garlic and onion and veggies).

When this was done and I was ready to add my tomatoes, and tomato sauce, I also added pumpkin!  I know!  Pumpkin!  And with the first taste I was so sad.  I thought I had ruined my sauce.  But I decided to wait it out.  Guess what?  An hour later, no pumpkin flavor.  Just meaty, full, robust pasta sauce.  What a happy discovery. 

And my family loved it.  And I have not told them they were technically eating a squash, or at least something from the same family as the squash.  They can be squeamish about such things.  

 This makes a lot, as I freeze half.  You can halve the recipe, no problem.  Just keep the full can of diced tomatoes and skip the tomato paste.

 Tomato Pasta Sauce with Pumpkin
2 lbs ground beef (or ground turkey)
1 (14.5 oz) can diced tomatoes
2 (15 oz) cans tomato sauce
(Normally I would also add 1 small can tomato paste, but I didn't have one. You decide.)
2-3 large carrots, 1chopped, the rest grated
1 large onion - chopped
1 medium zucchini - Peeled, grated and squeezed to remove moisture.
2 stalks celery - chopped
1 can (14.5 oz) pumpkin -- do not accidentally use pumpkin pie filling.  Trust me on this.
1 tsp oregano
1 tsp basil
2 Tbl garlic - chopped (probably 1 tsp if you use garlic powder)
2 tsp parsley
1/2 tsp white pepper
salt and pepper to taste

Add the onion, beef, zucchini, celery, carrots, to a large skillet and cook the meat.  Drain if needed, and add the tomato sauce, paste if using (along with a can full of water), diced tomatoes, pumkin and spices.  Cook over low heat for at least 30 min, but I recommend 2-3 hours.  Stir occasionally.  You could also cook the meat and throw everything into a slow cooker.  This would give you a fast and easy meal for a busy day.  I serve mine over blanched cabbage.  My family likes it with spaghetti noodles.

Roasted Corn and Veggie Chowder

Every once in a while I like to play a game called 'how many veggies will fit in one dish?'  This is a game that gets mixed reviews at my house. As long as the family can't see anything offensive they will probably eat it.  If however, the zucchini is distinguishable, I'm in trouble.

In the past, I have not peeled the zucchini before putting it in the brownies.  The family was very suspicious of the green flecks.  When my boys were little they accused me of "feeding them worms" when I tried to use spaghetti squash in place of noodles.  They have warily eyed the "orange" french fries, and they have questioned me in depth over why carrots were in the spaghetti sauce.  Apparently I am not very sneaky.

This time, happily, they didn't ask, and they ate, and ate, and ate.  It was fabulous! So enjoy this chowder, and feel good knowing that your family members are getting their vegetables. :)

This is going to make a very very large amount of soup.  This will feed a crowd.  I had 7 people at dinner, mostly adults. Everyone had seconds and I still had at least 1/2 of the soup left.  I did this on purpose so I could freeze some for a future meal.  However, you can halve or even quarter this recipe and it will be just fine.

If you make this and put it in a slow cooker on warm you could feed the tailgating crowd at the next game.  Serve it with some yummy soft pretzels, and you are tailgate ready.  And if you make your pretzels with whole wheat flour, you have two healthy options, that your friends and family will love.

All of this is going onto the grill

This will be going directly into the broth to boil

just set the veggies right on the grill

yup- 4 slices of bacon. 

4 cups water plus 4 chicken bouillon cubes or 4 cans chicken stock
3-4 cups water
3 cups milk
4 corn cobs (cooked in boiling water and patted dry)
2 large baking potatoes peeled (you can use 3-4, but I try to avoid too much starch)
4-5 large carrots peeled- 3 will be grilled, but chop 2 and set aside- put in the soup pot when you add  the grilled veggies
1 large zucchini peeled, and seeded
1 head of cauliflower chopped
2-3 cups broccoli chopped
2 large stalks of celery chopped
4 slices of bacon (you will think it's not enough.  It really is and you don't need to add more for flavor, so why have the extra fat?)
1 large or 2 small white or yellow onions
1 whole clove garlic
(I didn't end up using the peppers- so they look pretty, but don't really end up in the soup)
4 slices low fat swiss cheese
2 cups cheddar cheese grated
1 8oz package cream cheese
3 teaspoons Old Bay
2-3 bay leaves
Salt to taste
Pepper to taste (I also like to add some white pepper, but it's not strictly necessary.)

Heat your grill to medium low, and place the corn, onions, zucchini, potatoes,carrots, and the garlic on.  I also cooked the bacon on the grill, because the fat drips away, and it's less clean up.  Put the celery, water, bouillon, cauliflower, broccoli and 2 cups of the extra water in a large stock pot and turn it on to simmer.

Once simmering, add the cream cheese and whisk it in so its smooth.  It will look milky in the water.  If it starts to look like it's cooking down too much, add another cup of water.

Once your veggies have nice char marks, remove from grill. Cool for a few minutes so you can handle them, then chop the potatoes, carrots, onions, and zucchini.  Peel and smash the garlic and cut the corn off the cob.  Add all of this along with the carrot slices that you set aside, to the stock pot.  Add your spices and the bay leaves and bring everything to a simmer.  At this point you may need to add 1-2 cups of water.

Let simmer for about 10 minutes, then add your milk and your cheeses.  It's going to start to thicken.  If it doesn't thicken enough, you can add some potato flakes.  You can also use flour or cornstarch, but I figure, since you already have potato starch in the soup, it makes sense to stick with it.

There you are. 

"Breaded" Grilled Salmon

I'm on a salmon kick.  When my hubby wants to say "I love you," he will bring me a salmon.  Okay- we aren't bears.  But, if he happens to be at Costco, he will pick one up for me.  He doesn't like fish, so he brings it to me knowing that I will cook it for dinner and he will have to cook for himself.  So I think that he brings me a salmon to show me he loves me.  :)

Anywhoooooo, he brought me a beautiful looking fillet the other day.  I wanted breaded, fried, yummy fish.  I also really do want to eat healthier and get the waistline back to my version of perfect.  Dipping a fish into a vat of fat doesn't seem like the best way to accomplish those two goals.  But I like food! A Lot!

I decided to grill my fish, but also to lightly bread it.  The result?  Wonderful.  I do love a good salmon!

So the recipe I used for seasoning the salmon is here.  I made this Cedar Plank Grilled Salmon last year and blogged it for you then, but I didn't put the ingredients into an easy to read form.  Shame on me!  That is so rude.  So here you go.  I hope this is a little better.  :)

Spices:
 juice from 1 fresh lemon or 1 Tbl. lemon juice
Old Bay (you will just sprinkle on top- so no real measurement, but I'd guesstimate 1 tsp.
1/2 tsp. garlic powder or 1 tsp. garlic salt (reducing the sea salt if you use this)
2 tsp. dried parsley
1/4 - 1/2 tsp chili powder
Pepper (again, sprinkle it over- not a real measurement)
Salt (see above)
1 Tbl. splenda or honey
1-2 Tbl Olive Oil

Drizzle Olive oil and honey (or sprinkle splenda) over your fillet.  Then drizzle the Lemon Juice over the salmon.  Next, sprinkle all other ingredients on the fillet, making sure to cover the entire fillet.

To bread the fish:

Sprinkle 3 Tbl. panko on top of fish.  That is all, just 3 table spoons.  Heat that grill up to between 375-450 and place your fillet on  a piece of aluminum foil that has been sprayed with cooking oil.  Place on the grate.  Cook until the meat is opaque and flaky.  (Should register 145 on a meat thermometer.)

I spiced and breaded both sides and sprayed with a little Pam before setting on the grill.  I did not need to turn the meat.  It got a nice brown crispness without turning. It tasted like a yummy breaded fish fillet, with hardly any actual breading. Nice for someone watching their carb intake. Clean-up was a breeze too.