Green Enchilada Tostadas

Here is dinner tonight! It's delicious!

4 chicken breasts
2 small cans green enchilada sauce
1 medium onion, chopped
1/2 - 1 C sour cream (I used 1 C)
corn tortillas (or tostadas)
2-3 T veggie oil (if frying your tortillas)
Toppings: Cheddar cheese, tomatoes, lettuce, cilantro

Place the chicken in your crock pot (can place frozen in, add time for cooking). Pour enchilada sauce on top. Add the onion and cover. Cook on high for 4 hours or until chicken is cooked thru and fork tender. Turn crockpot to warm, then stir in the sour cream.
If you don't use tostadas, heat oil in a large nonstick skillet. Fry tortillas one by one until they are crisy. Drain on paper towel. To serve, place chicken mixture on crispy tortilla then add your favorite toppings.
The chicken is kindof runny, so I a put refried beans on teh tostadas first so they wouldnt become soggy. VERY delicous....8 out of 8 thumbs up in our house!
8 - 4 oz servings

4 oz chicken = 188 calories, 2.5 g fat, 10.1 g carbs, 0.7 g fiber, 3.5 g sugar, 29.6 g protein. (this does not include the tostada or toppings)

Happy Eating!
TeAm Healthy

Crock Pot Chinese Cashew Chicken

So this is what we are eating for dinner tonight. I have sampled it already and I can't imagine it tasting better! YUM! I doubled it and it made quite a bit! Filled my crock pot up. Here is the single recipe:

4 C cooked diced chicken
2 C celery
2 cans 97% fat free cream of mushroom soup
1 C chopped green onions
1 stick margarine
2 T soy sauce
8 oz sliced mushrooms, drained
2 C whole cashews
hot cooked rice

Combine chicken, soups, celery, onions, mushrooms, butter & soy sauce in crock pot. Mix well. Cook on LOW 4-6 hours or HIGH 2-3 hours.
Stir in cashews just before serving. Serve over rice.

I am actually not going to put the cashews in. I will sprinkle on after serving. That way I can control how much I get. They are MEGA numbers! Serves 8

1 serving (about 1 C minus cashews): 262 calories, 8.6 g fat, 7.3 g carbs, 1.5 g fiber, 0.6 g sugar, 37.3 g protein

3 T cashews: 148.1 calories, 12 g fat (mostly mono...so good one), 8.4 g carbs, 0.8 g fiber, 1.3 g sugar, 3.9 g protein

Happy Eating!
TeAm Healthy

Sugar Free Cake

It's been too long! I have a couple yummy recipes I need to add on! This is one I am making for FHE refreshments tonight:

Sugar Free Cake (Splenda)
Put in mixing bowl:

8 egg whites

Beat well. Add to this:
2 C splenda
1 C applesauce
1 C pumpkin

Beat again. Then add:
2 C flour
1 t bakign soda
1 t baking powder
1/2 t salt
2 t cinnamon
Nuts, if desired.
Spread into greased and floured 11x17 pan. Bake at 350 for 20 minutes.

I am going to top with fat free cool whip! Sounds great and the numbers are not so bad either! This does NOT included nuts or cool whip:

20 servings: 1 serving = 61.7 calories, 0.2 g fat, 13.4 g carbs, 0.8 g fiber, 1.7 g sugar, 3.4 g protein

Happy Eating!
TeAm Healthy

Scallops with citrus glaze

So the Scruptious Blueberry Lemon bread was just that....SCRUPTIOUS! SO moist and delicious! Definately try it!

Here is what we had for dinner. My 3 oldest boys and I loved it!

12 sea scallops (or 1 1/2 lbs)
1/2 t pepper
1/4 t salt
2 T olive oil, divided
4 garlic cloves, minced
1/2 C orange juice
1/4 C lemon juice
1 T reduced sodium soy sauce
1/2 t grated orange peel

Sprinkle scallops iwth pepper and salt. In a large skillet, saute scallops in 1 T oil until firm and opaque. Remove and keep warm.

In same skillet, cook garlic in remaining oil for 1 minute. Add the juices, soy sauce and orange peel. Bring to a boil; cook and stir for 5 minutes or until thickened. Don't taste until then. Otherwise taste is VERY lemony. I put scallops and juice in a bowl. The longer the scallops set in juice the more citris-y they are. YUM!

It's hard to tell a serving size, but I did about 8 oz scallops and minimal juice:

267.2 calories, 7.3 g fat, 7.1 g carbs, 0.2 g fiber, 3.2 g sugar, 20.6 g protein

Happy Eating!
TeAm Healthy

Scruptious Blueberry Lemon Bread

I have this baking in the oven. So I haven't tried it, but it SURE looks good! The numbers don't look so bad either, for the contents. I didn't even sub anything to make it healthier!

1 1/3 C flour 2/3 C whole wheat flour
2/3 C sugar 2 t baking powder
1/2 t salt 2 egg whites
1/2 C unsweetened applesauce 1/2 C milk
3 T melted butter 1 C fresh or frozen blueberries
2 t grated lemon peel (which I left out)
GLAZE:
1/3 C powdered sugar 2 T lemon juice

Mix egg, applesauce, milk and butter. Add flours, sugar, baking powder and salt. Fold in blueberries and lemon peel. Transfer to loaf pan coated with spray. Bake at 350 degrees for 60-65 minutes or until toothpick comes out clean. Combine glaze ingredients and pour over warm loaf. Cook for 10 minutes before removing from pan to a wire rack to cool completely. I figured 14 slices?

per slice: 152.7 calories, 3.6 g fat, 28 g carbs, 1.4 g fiber, 14 g sugar, 3.1 g protein

Easy tortellini Soup

Taken from Taste of Home Healthy Cooking magazine 1 medium onion 1 tsp olive oil 1 clove garlic 2 cans (14.5 oz) reduced sodium chicken broth 1 can (14.5 oz) diced tomatoes 1 pkg (9 oz) refridgerated cheese tortellini 3 c chopped fresh spinach 1 TBSP balsamic vinegar 1/4 tsp pepper shredded parmesan cheese In Dutch oven saute onion in oil until tender. Add garlic, cook 1 minute more. Stir in broth and tomatoes. Bring to a boil, reduce heat, simmer uncovered for 10 minutes. Add tortellini, cook for 7-9 minutes or until tender. Stir in the spinach, vinegar and pepper. Cook and stir until heated through and spinach is wilted. Sprinkle with cheese. Makes 6 1 cup servings Nutritional value calories 178 fat 4 carbs 27 fiber 3 protein 9 I added a bit of oregano and basil. I also wanted more protein, so I also added 1.25 lbs of ground turkey. Happy Eating! TeAm Healthy

Cupcakes!

I took this recipe from the blog dealstomeals.blogspot.com I think it is delicious, and will use it for all my cupcake needs. (Even though my cupcake snob friend thought it was a little too dry. She has yet to share a better recipe.) It is a little bit more dense than a regular cupcake. I think it is more like a muffin consistency...hmm cupcakes for breakfast! 1 cake mix 1 small instant pudding 4 egg whites 2/3 c sour cream 1 can beans (drained) 3/4 c water Puree beans and water. Add all other ingredients. Spoon into cupcake tins and bake at 350 for 20-25 minutes. 24 cupcakes For the nutritional data I used a german chocolate pillsbury mix, a Jello sugar-free fat free chocolate pudding, non fat sourcream, and pinto beans. And no frosting. calories 119 carbs 22.5 sugar 10.5 protein 3.4 fat 1.75 Happy Eating! TeAm Healthy

Shrimp & Veggie Pizza

Dinner tonight! BIG hit with all 8 of us!

1/2 C sliced onion
1/2 C sliced mushrooms
3 asparagus spears, trimmed & cut into 1" pieces
1 garlic clove, minced
2 t olive oil
4 oz uncooked medium shrimp, peeled, deveined & halved lengthwise
1 prebaked thin crust Italian bread shell crust (10 oz)
1/2 C pizza sauce
1 C shredde part-skim mozzarella cheese

Saute onion, mushrooms, asparagus and garlic until almost tender. Add shrimp; cook until it is all pink.
Place crust on a pizza pan (I used stoneware and it was nice and crispy). Spread iwth pizza sauce. Top with shrimp mixture. Sprinkle with cheese. Bake at 450 for 8-10 minutes or until cheese is melted. Yields: 8 slices

1 slice: 161.25 calories, 5.25 g fat, 18 g carbs, .75 g fiber (sugar was not figured in this cookbook), 9.75 g protein

I think my pizza crust was bigger than 10 oz, too. Maybe 12?

Black Bean and Rice

So here is a new recipe I tried last night for dinner. VERY yummy! I would say it was comparable to restaurant rice & beans. It was a bit spicy, a few of us were fine. Others mixed more rice or sour cream in with theirs. So maybe cut back on the crushed red peppers.

Hot rice - I did 5 C for my family of 8
3 (15 oz) black beans, divided
1 C chopped onion
1 C chopped green bell pepper (I didn't have one, so numbers do not reflect it)
3 garlic cloves, minced
2 t olive oil
14 oz can chicken broth (I just did water and chicken granuales)
6 oz can tomato paste
1 t ground cumin
3/4 t dried crushed red pepper
salt to taste
Topping: shredded cheddar, sliced radishes, chopped tomatoes, chopped fresh cilantro, sliced green olives, sliced jalapeno peppers, sour cream (numbers dont' reflect any of these toppings, either)

1. Prepare rice
2. Drain and rinse 2 cans of black beans. (Do not drain remaining can)
3. Saute onion, bell pepper nad garlic in oil for 5 minutes or until tender. Stir in drained and undrained beans, chicken broth, tomato paste, cumin and dried crushed red pepper. Bring to a boil; reduce heat, and simmer, stirring occasionally, 30 minutes. Add salt to taste. Serve with hot rice and desired toppings. The full 30 minutes will boil out some juice and get the spices going! YUM!

1/2 C serving of beans: 113 calories, 0.6 g fat, 21.2 g carbs, 7 g fiber, 2.2 g sugar, 7.2 g protein

1/2 C serving of white rice: 121 calories, .2 g fat, 26.6 g carbs, .3 g fiber, 0 sugar, 2.2 g protein

Happy Eating!
TeAm Healthy

PS Next week is our last week of this contest at the gym. It's down to the stretch now!

Chicken Marsala

So I have fallen in love with Chicken Marsala! EASY! Good for you!

4 b/s chicken breast halves (4 oz each)
olive oil
2 C sliced fresh mushrooms
3/4 C chicken broth (or marsala wine....I used broth)
2 T minched fresh parsley or 2 t dried parsley
1/4 t dried rosemary, crushed (I used AP rosemary garlic blend!)

Flatten chicken to 1/4". Brown chicken in skillet with olive oil. (Recipe called for coating chicken in flour first. I didn't.) Takes about 3-5 minutes per side. Remove and keep warm. In same skillet saute mushrooms. Add butter if desired, I add a little of the chicken broth next time. When mushrooms are tender add broth (or wine), parlsey and rosemary. Bring to a boil; cook for a few minutes for spices to start releasing their flavor. Serve over chicken. I put it over quinoa for me and rice for my family and the sauce added a great flavor to the rice! Also sprinkled a little grated parmesan.

1 serving (w/parmesan and using butter to saute) 226.2 calories, 8.0 g fat, 1.2 g carbs, .7 g sugar, .4 g fiber, 35 g protein

Rice not included

Happy Eating!
TeAm Healthy

Meatball Soup

So this is what we had for dinner last night. Majority liked it....so we'll have it again!

2 lbs ground turkey
5 t Italian seasoning, divided
1/2 t salt, divided
1/2 t paprika
1/2 t pepper, divided
8 t olive oil, divided
4 celery ribs, chopped
30 fresh baby carrots, chopped (I used 5 large carrots)
1 medium onion, chopped
30 oz white kidney or cannellini beans, rinsed
29 oz Italian diced tomatoes, undrained
29 oz chicken broth
1 1/2 C chopped cabbage
1 1/2 C cut fresh green beans

In a large bowl combine turkey, 3 t Italian seasoning, paprika, 1/4 t salt and 1/4 t pepper. Shape into quarter size meatballs. In a large skillet, sprayed, brown meatballs in batches of 4 t oil until no longer pink. Remove and keep warm.

In large saucepan, with rest of olive oil, saute celery, onions and carrots. Stir in beans, tomatoes, broth, cabbage, greenbeans and remaining Italian dressing, salt and pepper.

Bring to a boil.. Reduce heat; stir in meatballs. Simmer,uncovered for 5-20 minutes or until green beans are tender. Yield: 16 servings.

148.9 Calories, 4.2 g fat, 13.8 g carbs, 4.3 g fiber, 1.9 g sugar, 15.2 g protein

Happy Eating!
TeAm Healthy

Spinach Stuffed Chicken Rolls

So I & one son were the only ones who LOVED these. Everyone else didn't like the intensity of hte spinach. I guess too much at once. I altered the recipe, so here it is:

1/3 C sun dried tomatoes (not packed in oil...mine was in a bag)
1 C boiling water
4 b/s chicken breasts 4 oz each
10 oz frozen chopped spinach, thawed and squeezed dry
1 T golden raisins (thought I had and didn't)
1 T fat free cream cheese
2 t pine nuts (didn't have nor are they reflected in below numbers)
rosemary & garlic seasoning
salt

Place tomatoes in small bowl. Cover with boiling water for 5 minutes. Drain. Flatten chicken to 1/4". In a small bowl combine spinach, raisins, cream cheese, pine nuts and chopped tomatoes. Spread 1/4 C inside each chicken and roll. Secure with toothpick.
At this point I sprayed a cookie sheet and placed the chicken rolls on it. I generously sprinkled salt and the rosemary garlic seasoning on it. At 350 degrees I baked them for 30 minutes. Then checked them. A few of the fatter ones were not done, so I threw them back in for about 10 more minutes. The original recipe has a sauce over it. So maybe next time I'd do a chicken broth something. I thought they were good, but maybe with a little juice the spinach would not have been so dry for hte kids.

1 stuffed chicken: 226 calories, 4.1 g fat, 19 g carbs, 4 g fiber, 10.9 g sugar and 30 g protein

Happy Eating!
TeAm Healthy

Chicken Stuffed Tomato

So for dinner tonight I made this chicken stuffed tomato. VERY light and yummy! It's altered, of course, as the original recipe called for mayonnaise & Ranch dressing.

4 medium tomotoes
3 C cubed cooked chicken (I used the chicken I can.)
1/2 C shredded carrots (I just Pampered Chef chopped them)
1/4 C chopped green onions
1/3 C fat free sour cream
1/3 C fat free cream cheese
1/4 C chopped walnuts (opt) (I didn't use)

Cut a thin slice off the top of each tomato. Scoop out pulp. Invert tomatoes onto a paper towel to drain. I was surprised how much juice was still in there. In a bowl combine everything except walnuts. I had to add quite a bit more sour cream to give it the right consistency. Spoon into tomatoes. Sprinkle with walnuts if desired. 4 servings.

Per serving:
145.1 calories, 1.9 g fat, 13.1 g carbs, 2.6 g fiber, 0.9 g sugar, 19.8 g protein

Te had a great idea that these would be great for a summer lunch. They were really good! Kids all liked at least the filling!

Happy Eating!
TeAm Healthy

YUMMY Artichoke Dip!

So I was scouring Wal-Mart again looking for au jus sauce for our delicious French Dips we had yesterday and found a seasoning packet by the ranch and Italian dressing packets. It's called Recipe Mix for Hot Artichoke & Garlic Dip. I tore off the brand name but it's made by Kraft. I had to substitute all the ingredients they had except the artichokes, but figures the seasonings were what would make the most difference. So I did:

1 pkg fat free cream cheese
1 C fat free sour cream
14 oz can artichokes (in water) drained & chopped
1 C parmesan cheese
1 packet

Mix. Put in pie pan. Bake at 350 degrees for 20 minutes. I ate this with Flat Out Crisps (Flat Wrap makes crackers) and it was DELICIOUS! I couldn't tell sacrificing anything!

1/4 C dip (which is a LOT!) is 105 Calories, 2.63 g fat, 4.13 g carbs, 0 g fiber, 4 g sugar, 10 g protein.

Add 10 crackers: (crackers only) 80 calories, 1.23 g fat, 10.67 g carbs, 3.33 g fiber, 0 g sugar, 4 g protein.

It was SO yummy!

Happy Eating!
TeAm Healthy

Shrimp Risotto

So this is what I made for lunch Saturday. LOTS of carbs, but eat it for lunch....you'll be fine! ALL 8 of us loved it. Sammy was a little leary, but he eventually gave in. I doubled this and there was about 1 C left over. Bryce had 3 helpings, Comptyn 2, Kevin 2.

1 small onion, chopped
2 T butter (I used EVOO)
1 3/4 C uncooked instant brown rice
2 garlic cloves, minced
1/2 t dried basil
1/4 t pepper
2 cans (14.5 oz ea) chicken broth
1 lbs peeled/veined/cooked medium shrimp
2 C fresh baby spinach, coarsely chopped
1 C frozen corn, thawed
1 plum tomato, chopped
1/4 C grated Pamesan cheese
2 T fat free milk

In a large skillet, saute onion in EVOO until tender. Add the rice, garlic, basil and pepper; cook 2 minutes longer. Stir in one can of broth. Cook and stir until most fo the liquid is absorbed.
Add remaining broth, 1/2 C at a time, stirring constantly. Allow the liquid to absorb between additions. Cook until risotto is creamy and rice is tender.
Stir in remaining ingredients; cook and stir until spinach is wilted and shirmp are heated thru. Serves 4

Nutritional Value: 1 1/2 C serving - 407.3 calories, 5.4 g fat, 37.9 g carbs (3.3 g sugars, 5.8 g fiber), 34.9 g protein


Happy Eating!
TeAm Healthy

Healthy Banana Cookies

3 ripe bananas
2 C oats
1 C dehydrated apples (I used cannery ones)
1/3 C applesauce
1 t vanilla
1 t cinnamon

Preheat oven 350. In mixer, mash bananas. Stir in oats, apples, applesauce, vanilla and cinnamon. Mix well, and allow to sit for 15 minutes. Drop by teaspoonfuls on ungreased cookie sheet. I used parchment and it stuck. I didn't use a pancake turner to get them off. Just peel them off. Bake for 20 minutes. Makes 36.

The original recipe called for dates instead of apples, and oil instead of applesauce and I added the cinnamon. We all think they are pretty good. All the boyz wanted more!

Nutritional per cookie: 32.5 calories, .4 g fat, 7.1 g carbs, .7 g protein. Not too bad! Curbs the sweet tooth I thought I didn't have!

Happy Eating!
TeAm Healthy

DELCIOUS breakfat

I found a new breakfast that I love! Nothing fancy, but here is what I did:

sprayed a small saute pan. Put in about 1 C baby spinach. Wilted it. Cracked in 5 egg whites and added a dash of garlic salt. Scrambled that up. Toasted 2 roasted onion bagels. Open face on a plate, topped with eggs and maybe 2 tsp of parmesan. SO YUMMY! I found these bagels called "Alternative Bagels". They are high protein and decent carbs. I like them. They were by the cream cheese at our store.

Anyhow, the nutritional value was:

225 calories, 27.50 g protein, 30.5 g carbs, 2 g fat

Happy Eating!
TeAm Healthy

Easy Tortellini Soup

So this is what we had for dinner tonight....8 out of 8 LOVED it! YAY!! I doubled it for my family and next time I will triple it as a serving is only 1 cup.

1/2 lb groudn turkey
1 medium onion, chopped
1 garlic clove, minced
2 cans (14.5 oz ea) chicken broth
1 can (14.5 oz) diced tomatoes, undrained
9 oz refrigerated cheese tortellini (or your choice of filling)
3 C chopped fresh spinach
shredded parmesan, cheese (opt)

In large sauce pot, saute onion, garlic and ground turkey. Add broth and tomatoes. Bring to a boil. Reduce heat; simmer for 10 minutes.
Add tortellini; cook 7-9 minutes or until tender. Stir in spinach and heat until wilted. After placing in bowls, sprinkle with cheese. About 6 - 1 C servings.

w/o cheese: 208 calories, 6 g fat, 25.1 g carbs, 14.5 g protein
VERY YUMMY! I added a little cheese! Was even better!

Happy Eating!
TeAm Healthy