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Fat2Fit in the Kitchen - Recipes, Tips, and More!
Replies
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BodyTalking wrote: »I also made soup yesterday.
Potato, Leek, Celery & Chickpea Soup
Vegan plant based
Ingredients
4 medium potatoes (with skin)
1 leek
1 whole bunch celery stalks (approx 10 stalks)
500 g cooked chickpeas
1 stock cube
Water (approx 3 litres - to desired consistency)
Salt, pepper
Chop the vegetables and boil for a couple of hours. Add the stock cube and seasoning, to taste. Blend or leave chunky, as you please.
I might add barley or another grain midweek.0 -
Ground Turkey & Black Bean Enchiladas
Ingredients:
1 LB Ground Turkey
1 small yellow onion, chopped
1 bell pepper, chopped
2 cans black beans, drained and rinsed. (I use "No Salt Added"), mash the beans of one can
2 jars of red enchilada sauce (total at least 2 cups). I use Frontega or Amalia's Cocina
9 whole wheat fajita-sized tortillas
2 cups shredded cheese (I use monterey jack and cheddar)
In a large frying pan, saute the onion in a bit of oil or butter until it just begins to brown. Add the ground turkey and the chopped pepper, and continue to cook until the meat is no longer pink. Add one jar of the enchilada sauce. When the mixture is simmering, add the mashed beans and stir until the beans are well incorporated into the sauce & meat. Add the remaining can of beans that are not mashed, stir to combine. Add 1/2 of the cheese (1 cup); turn of the heat. Stir to combine once the cheese melts.
Preheat the oven to 350. Grease a 9 x 13 baking dish. Fill one tortilla at a time with about 3/4 cup of the meat/bean/cheese mixture. Roll tight, and lay in the prepared pan on the short side. When all the tortillas are filled and in the pan, spread the remaining jar of enchilada sauce over the tortillas, and then top with the remaining cheese. Bake for 20 minutes. I usually don't serve this dish immediately; it's one that I like to make to put up as individual meals in the freezer for Rich to take for his lunches. It's high in sodium because of the enchilada sauce, but if you make your own enchilada sauce then you can improve the sodium numbers.
Makes 9 servings
When I entered this in MFP to calculate nutrition, I put 1 Tbsp Olive Oil for the saute, and the Turkey was 93% lean.
Calories: 440
Protein: 25g
Carbs: 49g
Fiber: 9g
Sugar: 3g
Fat: 16g
Sodium: 615g
Potassium: 528g0 -
BEEF AND CABBAGE STIR FRY
Shred the vegetables so they are ready to go when you need them.
PREP TIME - 15 mins
COOK TIME - 15 mins
TOTAL TIME - 30 mins
INGREDIENTS
STIR FRY SAUCE
2 Tbsp soy sauce
1 Tbsp toasted sesame oil
1 Tbsp sriracha
½ Tbsp brown sugar
STIR FRY
½ head green cabbage
2 carrots
3 green onions
½ Tbsp neutral cooking oil
½ lb. lean ground beef
2 cloves garlic
1 Tbsp fresh grated ginger 3
Pinch of salt and pepper 5
GARNISHES (optional)
1 Tbsp sesame seeds
1 Tbsp sriracha
INSTRUCTIONS
1. Prepare the stir fry sauce first. In a small bowl stir together the soy sauce, toasted sesame oil, sriracha, and brown sugar. Set the sauce aside.
Cut one small cabbage in half, remove the core, and then finely shred the leaves of one half the cabbage (4-6 cups once shredded, save the other half for another recipe). Peel two carrots, then use a cheese grater to shred them (1 cup shredded). Slice three green onions. Mince two cloves of garlic. Peel a knob of ginger using either a vegetable peeler or by scraping with the side of a spoon, then grate it using a small-holed cheese grater.
2. Heat a large skillet over medium heat. Once hot add the cooking oil, ground beef, garlic, ginger, and a pinch of salt and pepper. Cook the beef until browned (about five minutes).
3. Add the cabbage and carrots to the skillet and continue to stir and cook until the cabbage is slightly wilted (or fully wilted, if you prefer). Stir in the prepared sauce and the green onions. Top with a sprinkle of sesame seeds and a drizzle of sriracha, then serve.
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Roasted Sweet Potatoes and Carrots
These oven-roasted sweet potatoes and carrots are paired with sweet and savoury flavours, like maple syrup, cinnamon, rosemary, and thyme. Recipe requires only 15 minutes of active time – the rest is in the oven! It makes a nice side dish for dinner or eat it as a meal in itself for lunch.
PREP TIME: 15MINUTES MINUTES
COOK TIME: 40MINUTES MINUTES
TOTAL TIME: 55MINUTES MINUTES
SERVINGS: 4
Ingredients
• 1 large sweet potato (or 2 smaller ones)
• 1 pound carrots, peeled
• 4 cloves garlic, minced
• 1/4 cup olive oil
• 2 Tbsp maple syrup
• 2 tsp thyme
• 1 tsp rosemary
• 1 tsp cinnamon
• Salt, to taste
Instructions
1. Preheat oven to 400F.
2. Cut sweet potatoes and carrots into roughly 1-inch pieces. Place in a large baking dish.
3. Add minced garlic, olive oil, maple syrup, thyme, rosemary, cinnamon, and salt to the baking dish. Toss everything together so that the veggies are well-coated in the oil, syrup, and spices.
4. Place the baking dish in the oven for 35-40 minutes, tossing them halfway through. The veggies should be lightly browned and caramelized and easily pierced with a fork.
5. Remove from oven + serve hot!
*INGREDIENT SWAPS:
•It tastes fantastic with butternut squash too… so feel free to make that swap if you so please!
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jessicakrall8 wrote: »Wednesday's This or That is Mediterranean Delight or Family Favorite? Which category will you choose to share for today's receipt submission??
Family Favorite...This one is an old recipe that my mother used to make and my family used to request quite often. We always preferred it with hamburger rather than sausage, but I've made it either way...for me the potatoes are the element that makes it...yummm. I also prefer using the Yukon gold potatoes, rather than red potatoes...they have a more velvety texture. I've also added green/red peppers diced to it...and my preference is to use extra sharp cheddar for the cheese.
Enjoy! Also, remember reheating any casserole with potatoes always tastes better the 2nd day...but I rarely had leftovers!
Sausage Potato Casserole
Boil 8 small red potatoes .... Brown sausage or hamburger meat add 1 diced onion and a pack of diced green onions and a clove of garlic cook with meet mixture. Grate 4 cups of Colby jack cheese. After potatoes boil take out end dice into small pieces . Place them at the bottom of casserole dish . Add 1 stick melted butter salt, pepper and a pack of dry ranch dressing ... Toss... Add meat mixture and too with shredded cheese bake at 350 for 40 mins.
This could easily be done in a crockpot, but only on low, otherwise, it might dry out. And you could easily add corn to it for an extra veggie. It's about 465 calories per cup serving.0 -
p8m6bwghh9 wrote: »One of my favorite vacations was to Crete. When I first saw the name of this recipe I kinda curled my lip and said eeeewwww, then I saw the next line and said ooooohh.
I make 1 1/2 of this recipe in an 11x13 dish, 2 packs of frozen spinach (thawed and moisture squeezed out), onion powder, dried dill and olive oil. The remarks on the website show substitutions people have used like GF flour, swiss chard, leeks, broccoli and different cheese combinations.
SPINACH AND FETA BROWNIES
The lazy person’s guide to spinach pie. This easy recipe will satisfy all your spanakopita cravings in a delicious and quick way!
2 tsp olive oil
4 scallions, diced
10 oz baby spinach, rough chop
2 tbs dill, chopped
1 cup all purpose flour
1 tsp baking powder
1 tsp salt
1 cup milk of choice
2 eggs, lightly beaten
1/4 cup butter, melted (or olive oil)
4 oz shredded mozzarella
4 oz feta cheese, crumbled
2 tbs grated parmesan cheese
instructions
Preheat your oven to 375°F. Lightly spray a medium size baking dish with olive oil. Mine was 10.5 x 7.5 inches.
In a large, deep pan, heat 1 tsp oil on medium. Cook your scallions until they soften: 1 or 2 minutes. Add half the spinach and sauté until mostly wilted, season with salt and pepper to taste. Remove to a colander to drain and pat dry with paper towels to remove excess liquids. Add the remaining oil to your pan and repeat the process with the remaining spinach.
In a large bowl, whisk together the flour, baking powder and salt. Add the milk, eggs, butter and mix. Lastly fold in the spinach mixture, dill, mozzarella and feta until just combined. Transfer to your baking dish and spread out evenly. Sprinkle top with grated Parmesan and bake for 40-45 minutes or until top turns golden brown. Remove from oven and allow to cool for 15 minutes prior to slicing.
notes
Store leftovers in an airtight container in your fridge. Reheat in a small countertop oven.
nutrition
Calories: 130kcal | Carbohydrates: 11g | Protein: 7g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 46mg | Sodium: 438mg | Potassium: 211mg | Fiber: 1g | Sugar: 2g | Vitamin A: 2445IU | Vitamin C: 7mg | Calcium: 175mg | Iron: 1mg
author: Stella Drivas
https://hungryhappens.net/spinach-and-feta-brownies/
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ROASTED GREEN BEANS RECIPE (GARLIC & PARMESAN)
Servings: 4
INGREDIENTS
1 lb Green beans (trimmed)
2 1/2 tbsp Olive oil (divided into 2 tbsp and 1/2 tbsp)
1/2 tsp Garlic powder
1/2 tsp Sea salt
1/4 tsp Black pepper
1 head Garlic (~10-12 cloves)
1/4 cup Grated Parmesan cheese
INSTRUCTIONS
Preheat the oven to 400 degrees F (204 degrees C).
In a large bowl, toss together the green beans, 2 tablespoons olive oil, garlic powder, sea salt, and black pepper.
Arrange the green beans in a single layer on a baking sheet. Roast for 10 minutes.
Meanwhile, thinly slice the garlic, then toss it with the remaining 1/2 tablespoon olive oil.
Take the pan of green beans out of the oven, sprinkle on the sliced garlic and grated parmesan, toss and arrange in a thin layer again. Continue roasting for 5-10 more minutes (mine took 8 minutes), until the garlic starts to caramelize and the green beans are crisp-tender with some browned spots.
Serving size: 3/4 cup
Nutrition Facts
Calories145
Fat10g
Protein4g
Total Carbs11g
Fiber3g
Sugar4g0 -
Sweet and Savory Brussels Sprouts
6-8 pearl onions peeled and left whole (you can use frozen)
10-12 brussels sprouts, left whole (trim stem ends)
6-8 unsweetened dried cherries, soaked 15 min in warm water. If you can't get cherries, use any other dried unsweetened fruit (apricots are good). Drain the fruit, and reserve the soaking liquid
1/2 cup corn kernels, fresh or frozen
Soy sauce, to taste
1 tsp arrowroot powder (or cornstarch), dissolved in a small amount of cold water
In deep saucepan, layer the onions, brussels sprouts, and drained fruit. Top with the corn kernels. Add enough of the soaking waer to just cover the bottom of the pot. Sprinkle with soy sauce. Cover the pot and bring to a gentle boil over medium-low burner. Once it starts to boil, reduce the heat to low and simmer until the sprouts are tender (about 25 min). Season with a little more soy sauce, and continue to simmer another 5 minutes. Stir in the dissolved arrowroot powder. A thin glaze will form over the veggies. This makes about 3-4 servings.
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Avocado Corn Salad
This Avocado Corn Salad is a bright and feel good summer salad that’s loaded with grilled corn, creamy avocado, cherry tomatoes and the dressing gives it amazing fresh flavor.
Calories: 206 Servings: 6 as a side salad
Ingredients:
1 lb cherry tomatoes, halved or quartered
3 ears of corn, cooked, shucked and cut off the cob
2 avocados, peeled, pitted and sliced
1/2 red onion (medium), thinly sliced
1/4 cup cilantro, chopped (1/2 small bunch)
2 Tbsp extra virgin olive oil
2 to 3 Tbsp lime juice, from 1 to 2 limes
2 garlic cloves, pressed or finely minced
1 tsp sea salt , or 3/4 tsp table salt
1/8 tsp black pepper
Instructions:
In a large salad bowl, combine sliced tomatoes, corn kernels, sliced avocado, thinly sliced red onion, 1/4 cup chopped cilantro and press in 2 garlic cloves.
Drizzle the top with 2 Tbsp extra virgin olive oil, 2-3 Tbsp lime juice (adding it to taste). Add 1 tsp sea salt and 1/8 tsp black pepper, or season to taste. Toss the salad gently just until combined and serve.
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Broccoli Salad
For the salad:
5-6 cups fresh broccoli florets (from 1 head of broccoli), VERY finely chopped
1 ¼ cups fresh blueberries
1 cup shredded or matchstick cut carrots
½ cup chopped dried turkish apricots (look for no sulfur added) or sub dried cherries/cranberries
1/3 cup finely diced red onion
½ cup finely chopped fresh cilantro
¼ cup finely chopped flat leaf parsley
½ cup toasted sliced almonds
¼ cup roasted sunflower seeds
For the dressing:
3 tablespoons drippy tahini
½ lemon, juiced (about 2 tablespoons fresh lemon juice)
2-3 tablespoons warm water, to thin dressing
½ tablespoon pure maple syrup
1 garlic clove, minced
¼ teaspoon salt, plus more to taste
Freshly ground black pepper
Instructions
In a large bowl, add finely chopped broccoli, blueberries, carrots, diced apricots, red onion, cilantro, parsley, toasted almonds and sunflower seeds. Set aside.
Make the dressing by whisking together the following ingredients in a small bowl: tahini, lemon juice, water, maple syrup, garlic and salt and pepper. Immediately drizzle over salad and toss to combine. Garnish with extra toasted almonds and cilantro. Serve immediately or place in the fridge for later. Salad will keep well up to 5 days and is great when made ahead of time.
I add chick peas or chicken if I want more protein.0 -
Family favorite: boiled potatoes. What can I say? Mom was of Irish descent, County Cork. Mom used regular Maine spuds, but I like the red skinned potatoes.
1. Choose potatoes about the same size.
2. Cover with cold water, about 1" over the potatoes.
3. Add 1 Tbsp salt to the water.
4. Heat on High until the water boils; reduce heat to medium low, so the water continues to boil.
5. Boil potatoes for 15-25 minutes, until potatoes are fork-tender. Time will depend on the size of the spuds.
6. While the potatoes boil, melt some butter. I usually use 1 Tbsp per serving
7. Drain cooked potatoes. Put them in a bowl and pour butter over them; toss to coat
8. Sprinkle with coarse salt and fresh ground pepper.
9. Serve.0 -
Recipe: Blueberry Salsa
2 cups fresh blueberries
1/2 red bell pepper, chopped
1/2 yellow bell pepper, chopped
1/4 red onion, finely chopped
1 jalapeño, finely chopped
1/4 c. freshly chopped cilantro
juice of 2 small limes
1 tbsp. extra-virgin olive oil
Kosher salt
Freshly ground black pepper
Corn chips, for serving
In a large bowl, combine all salsa ingredients and toss to combine. Season with salt and pepper and serve with corn chips.0 -
Anyway, I've got at least one more to share: Dessert. Because you know your girl here always remembers dessert.
Rich calls this my Raw Apple Pie. It's not a pie. It's just an apple with a heavy dose of cinnamon on it. I cut the apple into 16 wedges, and then sprinkle cinnamon all over it. I like Fuji apples for this as they are sweet and really crunchy.
This is my recipe for snack balls. I make these for Rich so he can have a sweet treat with no artificial sweeteners and no highly processed ingredients. It's made in the food processor.
1 cup of dates (10-12 whole pitted dates). I usually soak them in warm water for about 10 minutes to plump them up, then I drain them and pat dry.
1 cup of unsalted unroasted cashews.
1 cup of some other kind of dried fruit. My favorite is dried tart cherries. I have also used craisins, raisins, apricots, and prunes. Not all at the same time. I usually just choose one flavor.
1/2 cup rolled oats (old fashioned).
1/2 cup coconut (I use unsweetened). Coconut is optional and can be omitted without having to substitute anything in it's place. The main goal is that it tastes good and it sticks together when you roll it into balls.
1 Tbsp of other add-ins: chia seeds, hemp hearts, sunflower seed kernels.
1/2 tsp kosher salt
1 tsp extract. Use vanilla, or both vanilla and almond (this is what I use when I'm adding cherries), or orange extract (great with the craisins).
Processes for about a minute. If the mixture sticks together nicely, you can finish it, scoop out, roll into balls, package in snack bags, and freeze. If the mixture is too dry, add Tbsp of a nut-butter like cashew butter, tahini, almond butter or peanut butter, or even virgin coconut oil. Or you can just add a Tbsp of water.
If they seem too sticky, roll them in toasted coconut to coat. But they are usually fine and don't need that.
Tip: I usually wet my hands a bit when I roll them up, so the dough doesn't stick to my hands. I use a cookie-scoop to measure. I usually package them up as 2 balls per snack bag. Rich takes them to work.
-Mica
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Brunch favorites: Every year, on the first day of spring, the company where I work throws a little party that we call Spring Breakfast. Everyone brings a brunch dish to share.
Breakfast Strata (8 servings)
Oven 350ºF, pan 9 x 13 (grease with butter)
In a large skillet over medium-high heat, brown 1 LB off ground italian sausage (I prefer hot). Cook until the meat is no longer pink and turning a golden brown. Turn of the heat and let the sausage cool.
In a large bowl, beat 10 eggs plus 2 cups of whole milk, seasoned with salt & pepper. Add about 4 cups of cubed bread, 1 cup of shredded cheese, 1 cup of defrosted, drained and chopped frozen spinach (I wring it out with paper towel), 1 cup sliced baby bella mushrooms, 1 cup grape tomatoes cut in half, and the cooled cooked sausage. Pour the mixure into the prepared 9 x 13 pan. Top with 1/2 cup more of shredded cheese and bake 50-55 minutes. The cheese should be golden and no liquid remains. Garnish with 1/4 cup torn basil leaves before serving.0 -
Ground Turkey Skillet:
Ingredients
▢ 14 ounces from 2 medium or 1 large zucchini, quartered and sliced 3/4 inch
▢ 1 pound 93% lean ground turkey
▢ 1/4 cup chopped onion
▢ 1 tablespoon tomato paste
▢ 3/4 cups canned black beans, rinsed and drained
▢ 3/4 cups corn kernels, fresh or frozen
▢ 1 large diced tomato
▢ 1 jalapeño, diced
▢ 1 cloves garlic, minced
▢ 2 tbsp chopped cilantro, plus more for garnish
▢ 1 1/4 teaspoon cumin
▢ 1 1/4 teaspoon kosher salt
▢ 1/4 cup water
▢ lime wedges, optional
Instructions
1. Spray a large skillet over high heat with oil and brown the turkey, season with 1 teaspoon salt and 1 teaspoon cumin.
2. Cook breaking the meat up until the turkey is cooked through, about 5 minutes.
3. Push the meat to the side, add the onion and tomato paste and cook 1 minute.
4. Add the black beans, corn, tomato, jalapeño pepper, garlic, cilantro and stir with 1/4 cup water.
5. Add the zucchini remaining 1/4 teaspoon salt and cumin.
6. Mix and cover, cook low 4 to 5 minutes or until the zucchini is tender crisp.
7. Serve with lime wedges and more cilantro if desired.
This is a tasty recipe, but I personally leave out the jalapeno and black beans just for my taste preferences.0 -
Avocado Egg Salad (4 servings)
2 hard-boiled eggs chopped
2 hard-boiled egg whites chopped
2 small avocados pitted and peeled
1 tablespoon plain Greek yogurt
1 tablespoon fresh lemon juice
2 tablespoons chopped green onion
1⁄4 teaspoon Dijon mustard
Salt and freshly ground black pepper to taste
In a medium bowl, combine the hard-boiled eggs and egg whites, avocado, Greek yogurt, lemon juice, green onion, and mustard.
Mash with a fork until the desired consistency is reached. Season with salt and pepper, to taste.
Serving suggestions: Spread between two slices of bread for an Avocado Egg Salad Sandwich. Eat with crackers, cut-up veggies, on toast, or in a wrap. This salad is best eaten the day it’s made.
Calories: 211kcal, Carbohydrates: 9g, Protein: 7g, Fat: 17g, Saturated Fat: 2g, Cholesterol: 93mg, Sodium: 68mg, Potassium: 543mg, Fiber: 6g, Sugar: 1g, Vitamin A: 305IU, Vitamin C: 12mg, Calcium: 29mg, Iron: 0.8mg
NOTE: I used about 1 tsp of Dijon and the juice of half of a lemon. Just a personal preference. This was delicious!
Source: https://www.twopeasandtheirpod.com/avocado-egg-salad/0 -
Does anyone have good recipes for the crock pot? I got a new one and found 2 good recipes so far, but looking for more!0
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Hi @lauren_989 I have some for you. Here are some I've enjoyed in the past. Let me know if any of the links are broken, I have the recipes and can post them:
Slow Cooker Chicken Cacciatore https://www.recipegirl.com/slow-cooker-chicken-cacciatore/
Slow Cooker Pork Carnitas (serve with tortillas, rice and beans) http://damndelicious.net/2014/10/10/slow-cooker-pork-carnitas/
Slow Cooker Balsamic Pork https://myfridgefood.com/recipes/crock-pot-recipe-contest/slow-cooker-balsamic-pork/
Slow Cooker Asian Glazed Chicken https://cafedelites.com/slow-cooker-asian-glazed-chicken/
Slow Cooker Vegetarian Lentil Chili https://www.budgetbytes.com/slow-cooker-vegetarian-lentil-chili/
Slow-Cooker Italian Pork Roast http://www.theclothesmakethegirl.com/2012/10/16/slow-cooker-italian-pork-roast/
3-Ingredient Mexican Shredded Chicken https://www.gimmesomeoven.com/3-ingredient-mexican-shredded-chicken/
Crock Pot Cubed Steak with Gravy https://www.thecountrycook.net/crock-pot-cubed-steak-with-gravy/
And here's one from WW....
Slow Cooker Lasagna (6 servings)
1 lb Uncooked 93% lean ground beef
1 small onion chopped
1 medium Garlic clove minced
28 oz Canned crushed tomatoes
15 oz Canned tomato sauce
1 tsp Table salt
1 tsp Dried oregano
1⁄2 tsp Dried basil
1⁄4 tsp Crushed red pepper flakes or to taste
1 cup Part-skim ricotta cheese
1 1⁄2 cups shredded part-skim mozzarella cheese divided
6 Uncooked lasagna noodles
1⁄2 cup shredded parmesan cheese
Heat a large nonstick skillet over medium-high heat. Add beef, onion and garlic; cook, stirring frequently, breaking up meat with a wooden spoon as it cooks, about 5 to 7 minutes. Stir in crushed tomatoes, tomato sauce, salt, oregano, basil and red pepper flakes; simmer 5 minutes to allow flavors to blend.
Meanwhile, in a medium bowl, stir together ricotta cheese and 1 cup of mozzarella cheese.
Spoon 1/3 of beef mixture into a 5-quart slow cooker. Break 3 lasagna sheets in half and arrange over beef mixture; top with half of ricotta mixture. Repeat with another layer and finish with remaining 1/3 of beef mixture.
Cover slow cooker and cook on low setting for 4 to 6 hours. Remove cover; turn off heat and season to taste, if desired.
In a small bowl, combine remaining 1/2 cup of mozzarella cheese and Parmesan cheese; sprinkle over beef mixture. Cover and set aside until cheese melts and lasagna firms up, about 10 minutes.
Serving size: 1/6 of lasagna3 -
@trooworld thank you so much!!1
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The Slow Cooker Lasagna, sounds really good!
I like having some granola with my yogurt & fruit, but it is 50 cal for only 2 tbls. Does anyone have a tasty lower calorie version recipe they want to share?1 -
@looneycatblue Here are a couple of "healthy" granola recipes. I put that in quotes because they are still high in calories, depending on the serving size. You can make them lower in cals/macros by using sugar-free maple syrup, less nuts and more oats, and less oil maybe.
Healthy Granola by Cookie and Kate (I've tried this one and it's really good) https://cookieandkate.com/healthy-granola-recipe/
The BEST Healthy Granola! by Gimme Some Oven https://www.gimmesomeoven.com/best-healthy-granola/0 -
@looneycatblue Here are a couple of "healthy" granola recipes. I put that in quotes because they are still high in calories, depending on the serving size. You can make them lower in cals/macros by using sugar-free maple syrup, less nuts and more oats, and less oil maybe.
Healthy Granola by Cookie and Kate (I've tried this one and it's really good) https://cookieandkate.com/healthy-granola-recipe/
The BEST Healthy Granola! by Gimme Some Oven https://www.gimmesomeoven.com/best-healthy-granola/
These recipes sound delicious, however 250 cal per 1/2 cup... or 62.5 for 2 tbls is still a bit too much. I might try just adding a healthy cereal, like Total. Still on the hunt!
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For a non-canned Enchilada sauce, I use this:lauren_989 wrote: »Slow Cooker Chicken Enchilada Casserole
This isn't actually a soup or a chili, but it's made in a slow cooker and it's very good. When I make it again, I’m going to find a substitute for the canned Enchilada Sauce, way too much sodium for us, but it did mean I didn’t have to add any other seasoning.
This link is Slow Cooker Chicken Enchilada Casserole; serves 8.
https://themagicalslowcooker.com/chicken-enchilada-casserole/
Here’s a printed version but the website has tips, notes, photos, videos, and nutrition info.
A true one pot meal. The chicken and enchilada sauce is cooked all day in the slow cooker then the casserole fixings are stirred in.
Prep Time
5 minutes mins
Cook Time
8 hours hrs 40 minutes mins
Total Time
8 hours hrs 45 minutes mins
Course: Main CourseCuisine: American Servings: 8 Calories: 398kcal Author: Sarah Olson
Equipment
Slow Cooker- 6 quart or larger
Ingredients
1.5 lbs. boneless skinless raw chicken breasts (author: don't use any more than 1.5 pounds, the casserole will seem dry if you do).
28 oz. can Red Enchilada Sauce I use El Pato Brand or Los Palmas
Add these items at the end:
10 corn tortillas I use a 10-12 oz. package of soft corn tortillas.
2 cups grated cheddar cheese divided
3.8 oz. can black olives divided
Instructions
Put the chicken breasts and the enchilada sauce in your slow cooker.
Cook on HIGH for 4 hours or LOW for 6-8 hours.
Shred the chicken with 2 forks right in the slow cooker.
Cut the tortillas in to strips, add to chicken and sauce. Stir.
Add 1/2 cup of cheese and half the olives into the sauce and chicken mixture. Stir again.
Flatten the mixture.
Add the rest of the cheese and the olives on top.
Cook on low for about 40 - 60 minutes longer.
Top with sour cream (optional)
This is the Nutrition Information from the website. When I made it, I used a different Enchilada sauce, so the sodium was not as much.
Nutrition
Calories: 398kcal | Carbohydrates: 24g | Protein: 32g | Fat: 19g | Saturated Fat: 10g | Cholesterol: 99mg | Sodium: 1446mg | Potassium: 422mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1165IU | Vitamin C: 3mg | Calcium: 343mg | Iron: 2mg
2 tablespoons avocado oil or olive oil
2 tablespoons all-purpose flour
1/4 cup chili powder (see note below)
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/4 teaspoon dried oregano
2 cups chicken or vegetable stock
fine sea salt, to taste
Cook the roux and spices: Heat oil in a small saucepan over medium-high heat. Add flour and cook for 1 minute, whisking constantly. Add in the chili powder, garlic powder, cumin and oregano and cook for 1 more minute, whisking constantly.
Simmer: Gradually pour in the stock, whisking constantly to combine until no lumps remain. Continue cooking until the sauce reaches a simmer. Then reduce heat to medium-low to maintain the simmer (the sauce should continue lightly bubbling) for about 10-15 minutes, uncovered, until the sauce has slightly thickened.
It can be found at: https://www.gimmesomeoven.com/red-enchilada-sauce/
The website has other versions, adding tomato sauce or cream or gluten free, spicier, smokier, milder, etc. It is really good, easy and so much tastier than canned.1 -
Today, I am sharing a pizza alternative. The crust doesn't get crispy like real dough but it will satisfy your hankering for pizza, should you have one. I made this last night and really was pleased.
Cottage Cheese Keto Cloud Bread Pizza - makes 8 smallish pieces
1 cup reduced-fat cottage cheese
4 large eggs
1⁄4 cup grated Parmesan cheese
1⁄4 cup almond flour (I used regular all-purpose)
1⁄4 teaspoon baking powder
1⁄4 teaspoon garlic powder
1⁄4 teaspoon onion powder
1⁄2 teaspoon Italian seasoning
1 cup shredded part-skim mozzarella cheese
1⁄2 cup sugar-free marinara sauce (I made my own out of canned tomato sauce + garlic + spices)
pepperoni
olives
Fresh basil leaves (optional)
Preheat the Oven: Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
Prepare the Cottage Cheese Mixture: In a blender or food processor, blend the cottage cheese until smooth. Transfer the blended cottage cheese to a large mixing bowl.
Mix the Batter: Add the eggs, grated Parmesan cheese, almond flour, baking powder, garlic powder, onion powder, and Italian seasoning to the cottage cheese. Mix until well combined.
Form the Pizza Base: Spread the mixture onto the prepared baking sheet, forming a round or rectangular base, about 1/4-inch thick.
Bake the Base: Bake the base in the preheated oven for 15-20 minutes or until it is set and golden brown.
Add the Toppings: Remove the base from the oven and spread the marinara sauce over it. Sprinkle shredded mozzarella cheese on top, and add your desired toppings.
Final Bake: Return the pizza to the oven and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly.
Garnish and Serve: Remove the pizza from the oven and let it cool for a few minutes. Garnish with fresh basil leaves if desired. Slice and serve.
Nutrition Facts
Amount per slice as written:
Calories 148
Total Fat 10 g
Saturated Fat 5 g
Cholesterol 106 mg
Sodium 311 mg
Total Carbohydrate 4 g
Dietary Fiber 0.5 g
Sugars 1 g
Protein 11 g
Source:
https://www.youtube.com/watch?v=JPH4jwcQUjA&list=WL&index=34 3 -
Have you ever wanted to try farro but didn't know how to cook it? If you aren't familiar with it, farro is a whole grain with a nutty flavor and chewy texture. It's high in protein and fiber, and can be used in many dishes. Farro is an ancient grain that originated in Italy and dates back to ancient Rome. Here's a soup that I love featuring farro. It's kind of like a minestrone with farro instead of pasta. If you don't have farro, I've made this with barley as well and it comes out delicious.
Tuscan Farro Soup (serves 6)
2 tablespoons extra virgin olive oil
1 large onion sliced
2 celery stalks trimmed and chopped
2 carrots peeled and chopped
Salt and pepper
1 tablespoon minced garlic
1 cup farro spelt or barley
1 cup dried white beans soaked for several hours or overnight
2 cups chopped tomatoes (canned are fine; do not drain)
6 cups stock or water, more as necessary
1⁄4 cup chopped fresh parsley
1⁄4 cup chopped fresh basil optional
Freshly grated Parmesan
Put oil in a large, deep saucepan over medium heat; a minute later add onion, celery, carrots, a large pinch of salt and some pepper. Cook until vegetables are glossy and onion is softened, 5 to 10 minutes. Add garlic, and stir; add farro, beans, tomatoes and stock, and stir.
Bring to a boil, then adjust heat so mixture simmers steadily. Cook until farro and beans are tender, at least an hour, adding stock or water as necessary if mixture becomes too thick. Stir in parsley and basil (if using), then cook another 5 minutes. Taste and adjust seasoning, then serve with lots of Parmesan.
TIPS: I add a parmesan rind to the pot and I think this greatly enhances the flavor of the soup. If you don't have a parmesan rind, add lots of grated parmesan. Also, be sure to add the basil and parsley...it needs the fresh taste of both!
Source: NY Times
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I made this last night for dinner and it's really good and easy. It's low-carb and healthy, quick to make.
Sriracha-Spiced Shrimp and Broccoli Sheet Pan Meal (serves 4)
1 lb. large frozen shrimp peeled and deveined (I used 16-20 shrimp to a pound size)
1 lb. fresh broccoli trimmed and cut into bite-sized pieces
1 1⁄2 T + 2 tsp. olive oil
2 tsp. black sesame seeds (Optional)
MARINADE/GLAZE INGREDIENTS:
1⁄3 cup soy sauce or reduced-sodium soy sauce
2 T rice wine vinegar
2 T sweetener of your choice
2 tsp. sugar-free maple syrup or agave nectar
2-3 tsp. Sriracha Rooster Sauce
2 tsp. Asian sesame oil
1⁄2 tsp. garlic powder
Whisk together the soy sauce, rice vinegar, sweeteners of your choice, Sriracha sauce, sesame oil, and garlic powder to make the sauce.
When shrimp have drained well, pat shrimp dry with paper towels.
Put shrimp in a Ziploc bag, add half the sauce mixture, and let shrimp marinate about 30 minutes (or a little longer won’t hurt.)
Preheat oven to 400F/200C.
Put broccoli into a bowl and toss with 1 1/2 tablespoons of olive oil. Brush a large baking sheet with 2 tsp. olive oil.
Roast the broccoli for 12-15 minutes, or until it’s as tender-crisp as you prefer. (I would taste a piece after 10-12 minutes if you like your broccoli fairly crisp.)
Then add the shrimp (putting them in the spaces between the broccoli) and roast about 6-8 minutes more. (Don’t overcook; start to check after four or five minutes.)
Remove from the oven when shrimp is barely done and brush the cooked broccoli and shrimp with the reserved glaze mixture.
Sprinkle with sesame seeds if desired, and serve Sriracha-Spiced Shrimp and Broccoli hot.
Source: https://kalynskitchen.com/sriracha-spiced-shrimp-and-broccoli/
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