Tuesday, December 14, 2010

Cheesy Chili Enchiladas

Serves 3


6 - Corn Tortillas
1.5 cup - Vegetarian Chili*
1 can - Enchilada Sauce (like Old El Paso)
1/2 cup - Shredded Reduced-Fat Cheese, Mexican Blend
Chopped Green Onion (optional)

Preheat oven to 350 degrees.  Spray a 8x8 glass baking dish with cooking spray and set aside. 

Place tortillas between damp paper towels and microwave for 30-60 seconds.  They should be soft enough to roll without breaking.

Spoon just enough enchilada sauce to cover the bottom.  Spoon 1/4 cup of chili in the center of each tortilla, roll up and place seam-side down in the dish.  Pour the remaining enchilada sauce over them and sprinkle with cheese.

Bake for 15-20 minutes.  Top with chopped green onions if using.  2 enchiladas per serving.

Nutrition Info (2 enchiladas): 277 Calories, 7g Fat, 7.5g Fiber, 13g Protein

*If you want already prepared chili, some good ones are made by Health Valley, Amy's Organic, and Trader Joes.

Sunday, December 12, 2010

Easy and Healthy Vegetarian Chili

This vegetarian is easy to make and is healthy and filling too!  Below I've also included a cheat sheet with some shortcuts to make even easier.  This makes a huge pot and I say it serves 6-9 because you'll get either 6 - 1.5 cup bowls or 9 - 1 cup bowls. 
You can freeze some for later, use it in tacos or my
Veggie Chili Enchiladas - coming soon!

Serves 6-9

2tsp - canola oil
1 - small onion, diced
2-3 garlic cloves,finely chopped
1 - red bell pepper, diced
2.5 cup - vegetable broth
1 - 28oz can diced tomato w/ green chilies
1 - 15oz can black beans
1 - 15oz can white beans
1 - 15oz can kidney beans
1.5 cup - chopped fresh or frozen veggies (broccoli, carrots, cauliflower, zucchini, and corn are all good)
1tsp - cumin
1tsp - chili powder
1/2tsp - oregano
1/2tsp - cayenne (optional)

1 Tbsp (per bowl) - Reduced fat shredded cheese

1. Heat oil in large pot, add onion, garlic, and red pepper.  Cook on medium for about 5 minutes.

 2. Add the rest of the ingredients and simmer covered for about 20 minutes.

3. Serve with scallions and 1 Tbsp of cheese on each bowl.

Nutrition Info (1.5 cups): 262 Calories, 3.5g Fat, 13.5g Fiber, 15g Protein

Garlic: Substitute 2-3 tsp of jarred minced or crushed garlic.  Or 3 frozen garlic cubes (Trader Joe's and most supermarkets now carry these).

Onion and Red Pepper: Check your supermarkets salad bar for already diced onion or peppers.  Aim for 1/2 cup onion and 1 cup of peppers.

Spices: Substitute taco seasoning, start with 1 Tbsp and then add more if desired.  Also, be advised that some contain partially hydrogenated oil so you'll want to read label if that's something you avoid.  Also go for low sodium.

Tuesday, December 7, 2010

Rice - Frozen in Individual Servings

I've thought about buying those individual cups of Minute rice but they cost a pretty penny compared to the bags of rice.  To get more bang for my buck, I buy a box of Trader Joe's frozen brown rice.  It comes with 3 microwaveable bags and each bag makes about 3 cups.  The only problem is that I end up cooking way more than I need for one meal.  So my solution is freezing the leftovers in 1/2 cup portions.   I pack the rice into the measuring cup (works best if the rice is still a little warm), then turn upside down on a cookie sheet, tap it and it slides out.  Stick them in the freezer for a couple hours and once frozen you can transfer to a Ziploc bag.  Now you've got individual servings ready to go!

Thursday, December 2, 2010

Girls Bite Out - Latte vs. Misto

The ongoing battle with the Bucks.  Who wants to drink hundreds of calories without a buzz?  Not me.  Lattes are tasty but that cup is almost all milk with just a shot of espresso.  Meet Mr. Misto, aka coffee with steamed milk.  The Misto has more coffee and less milk, yet still has the froth and creaminess.

Here’s the comparison of calories w/ nonfat milk for a Tall (12oz):

Latte – 100
Misto – 60

And while we're cutting calories, let's not forget about our friend Shorty.  The less known Short is an 8 ounce cup.  It may look small but when you think about it, it's the same size as an old school coffee mug. 

Latte – 70
Misto – 35

Sunday, November 28, 2010

Falafel Sandwich Under 300 Calories

Quick and easy sandwich made with store-bought falafel (not fried) for only 250 calories.  It's also good stuffed in half a whole wheat pita.

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1 100 Calorie Slim Roll
2 Veggie Patch Falafel Chickpea Balls
2 Tbsp Hummus
Sliced Tomato
Sliced Red Onion

Toast roll. Meanwhile microwave falafel balls for 30-60sec to warm.

Spread hummus on one half of roll. Place the falafel balls on the other half of roll and press down with a fork to slightly flatten. Top with tomato, onion, lettuce and dig in!

250 calories, 8g fat, 8g fiber, 8g protein

Tuesday, November 16, 2010

Pumpkin Protein Pancakes

Pumpkin pancakes with 20 grams of protein per serving

Serves 2

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1/4 cup Multigrain Pancake/Baking Mix
1.5 Scoops Vanilla Whey Protein Powder
1 Tbsp Turbinado Sugar
1 tsp Ground Cinnamon
1/2 tsp Pumpkin Pie Spice

1/4 cup Unsweetened Vanilla Almond Milk
2 Egg Whites
3 Tbsp Canned Pumpkin

Mix the first 5 ingredients together. Add the last 3 and mix until combined. Heat a skillet sprayed with cooking spray. Pour batter in pan to make desired size pancakes. Once the pancake starts to bubble on top, flip over and cooked until done.

Amount of batter will make either 6 small pancakes (aprrox 4" diameter) or 3 larger pancakes.

Nutrition Info (half the recipe): 211 Calories, 5g Fat, 2g fiber, 9g sugar, 20g protein

* Topping with 1 tablespoon of pure maple syurp or agave nectar will add approximately 50-60 calories.

Sunday, September 19, 2010

Sweet Cinnamon and Banana Brown Rice

This is like oatmeal but with brown rice instead of oats.  It is amazing and very filling!  Also, check out this video of me making this recipe and you'll see just how easy it is!

Here's what I used:

The Base:
1/2 cup cooked brown rice
1/4 cup unsweetened vanilla almond milk
2 tsp agave nectar
Cinnamon to taste

The Extras:
1 tbsp raisins
1 tbsp slivered almonds (or another nut)
A few banana slices*

Just mix it all in a pot and cook until it boils and thickens.  Only takes about 5 minutes.

*I happened to have some frozen banana slices on hand.  I highly recommended freezing and stashing some to use in this, oatmeal, cereal, smoothies, etc.  Just slice the banana and lay out on a cookie sheet making sure that they don't touch.  This way they'll freeze faster and won't get stuck together.  Once frozen, you can place in a ziploc.

Tuesday, August 3, 2010

Bean, Cheese, and Guacamole Tostadas

2 - Corn Tortillas
1/4 cup - Low-Fat Refried Beans*
1/4 cup - Reduced-Fat Shredded Mexican Cheese
1/4 of a Ripe Avocado
Pinch of Salt

Optional Toppings
Pico de gallo/Salsa**
Diced onion
Green Onion

Spray aluminum foil with non-stick spray. Place tortillas on foil and lighlty spray the top of them and place in toaster. Toast until slightly crisp - 5-10min, flipping them over halfway and lightly spraying again.

Meanwhile to make the "cheater's guacamole" mash the avocado and a pinch of salt with a fork - simple and delicious. (Should amount to 1/4 cup)

Once tortillas are crisp, top each with beans and then cheese and return to toaster for a few minutes until cheese melts.

Remove the tostadas from the toaster and top with guacamole and salsa or other toppings.

Entire Recipe - 350 Calories, 13g Fat (3g Sat. Fat), 9g Fiber, 16g Protein

*Trader Joe's makes vegetarian salsa style refried beans that work really well.

** If I go to Baja Fresh for lunch I like to take home some extra pico de gallo and salsa from the salsa bar to use on these. You must take advantage of the free salsa bar!

Friday, July 2, 2010

200 Calorie Bagel Melt

1 Thomas Bagel Thin
1 Slice Sargento Reduced-Fat Provolone
1 Laughing Cow Light Garlic & Herb cheese wedge
2 Tomato slices
Sprinkle of parmesan
Garlic powder, dried italian herbs (optional)

Toast the bagel thin slightly. Then spread each half with the garlic and herb cheese, place a tomato slice on top, followed by half the slice of provolone on each. Toast until cheese melts. Sprinkle with parmesan, garlic powder, and herbs.

200 Calories, 6.5g Fat, 5g Fiber, 12.5g Protein

Friday, May 21, 2010

Vegetarian Crispy Tacos


This super easy recipe makes 3 of the tastiest vegetarian tacos thanks to the Morningstar Spicy Black Bean burger which is a great substitute for meat in mexican recipes. I've also swapped cabbage for lettuce because it has more nutrients.

3 tacos - 280 calories, 5.5g fat, 9g fiber, 13g protein, 5 WW points

1 Morningstar spicy black bean burger*

3 Mission extra thin yellow corn tortillas

1 Tbsp - Ortega taco sauce

2 Tbsp - Trader Joe's salsa verde

1 cup - Trader Joe's shredded green cabbage (you can also use a coleslaw mix)

Microwave the burger for about 1 minute or until heated. Mash it up with a fork and mix in the taco sauce. Spoon equal parts of the mixture on half of each of the tortillas. Keeping them laying flat, carefully fold the other side over. Do not press them tightly as you want to have room to stuff them. Lay them directly on the toaster over rack and toast a few minutes until lightly crisped. Top each with salsa verde and cabbage.

* If you can't find the black bean burger then you can substitute the Morningstar garden veggie patty and add another Tbsp of taco sauce for additional "taco" flavor.

Saturday, May 1, 2010

Heatlhy Snacking for a Recessionista

Finding healthy, budget friendly snacks is nearly impossible for a Ressionista (aka single girl on a budget). Even worse when you're trying to find easy, individually portioned snacks to bring to work. Luckily there's Trader Joe's 94% Fat Free Microwave Popcorn. You'll get a filling snack that keeps you occupied much longer than those 100 calorie packs that are gone in a blink of an eye. For $1.99 you'll get 6 mini bags of popcorn made with all natural ingredients and it's low in sodium. Cheaper and healthier than other brands. Happy snacking!

1 bag (3.5 cups popped)

130 calories

2g fat

0 cholesterol

100mg sodium

4g fiber

Friday, April 16, 2010

Food Revolution Friday!

I have joined the Food Revolution and you should too! We need your help to change the way America eats. Every child in America has the right to fresh, nutritious school meals, and every family deserves real, honest, wholesome food. Sign the petition to save America's cooking skills and improve school food. http://bit.ly/JOfoodrev

Sunday, March 21, 2010

All Natural Sweetner - 4 calories

Sun Crystals are only 4 calories a packet and NO chemicals! Available at Whole Foods or purchase online at http://www.suncrystals.com/.