Monday, 10 September 2012

Turkey Cheeseburgers!

Oh cheeseburgers...




how I love thee...




But seriously, I love cheeseburgers! They are the epitome of childhood comfort food. 

Turkey burgers  can be tricky. People often make them dry and unsatisfying. The chunks of soft onion and the added egg yolk (for fat content) make these burgers perfect. 

I served these with half a roasted acorn squash; however, you can serve them with anything. A side salad would be a great pairing as well.


Turkey Cheeseburgers

(serves 8)
Ingredients:
  • 2 pounds extra lean ground turkey
  • 1/2 an onion, diced
  • 2 cloves garlic, minced
  • 1 egg
  • 1 tablespoon worcestershire sauce 
  • salt and pepper to taste
  • 8 fat-free cheese slices
  • 8 burger buns (mine were 130 calories each)
Method:
  • Add all ingredients (except cheese and buns) into a big bowl. Mix well with hands. Form into 8 patties.
  • Broil/grill for 5 minutes per side, or until no longer pink. If using cheese, place on-top of patty 1 min before done.
  • Serve with bun and any other desired toppings (lettuce, tomato, mayo, mustard, ketchup, etc.)


NUTRITIONAL INFORMATION
(For 1 burger + 1 bun + 1 slice of cheese)
  • 305 Calories
  • 26g Carbohydrates
    • 4g Sugar
    • 3g Fiber
  • 9g Fat
  • 32g Protein


Thursday, 30 August 2012

Chicken Salad Sandwich


Sorry I have not posted in a while. I was on vacation in Las Vegas, and now I am packing for a big move.

Anyways, since I have been busy lately, easy recipes have been mandatory. Sandwiches have been a staple in my diet for the past month. This version of chicken salad sandwich is tangy, spicy, and exciting. I never get bored of it!

You can change up the kind of vegetables you use, as well as spice level, based on your own taste. 

* Tip- If you are in a rush, buying a pre-cooked rotisserie chicken at the grocery store is a huge time-saver. 

Chicken Salad Sandwich

(Makes 2 Servings)

Ingredients:
  • 4 pieces low-calorie bread (mine was 45 calories/slice)
  • 6 ounces rotisserie chicken breast, diced and skin removed
  • 1/4 cup celery, diced
  • 1/4 cup bell pepper, diced
  • 1/8-1/4 cup red onion, diced (to taste)
  • 1/4 cup fat-free mayonnaise 
  • 1 teaspoon yellow mustard
  • tabasco sauce, to taste
  • salt and pepper, to taste
  • pinch of paprika
Method:
  • Mix all ingredients (except bread) in a bowl. Divide mixture in two, then spread onto each sandwich (makes 2 sandwiches). 
  • Serve!! 

NUTRITIONAL INFORMATION
(For 1 sandwich- half the recipe)
  • 190 Calories
  • 25g Carbohydrates
    • 6g Sugar
    • 4g Fiber
  • 3g Fat
  • 15g Protein

Friday, 27 July 2012

Santa Fe Slow-Cooker Chicken Wraps




I love using my Crock Pot for easy meals when I don't feel like using the "hands-on" approach of cooking. It took me about 10 min of prep time for this recipe... can a delicious homemade dinner be much simpler than that? 

This is a protein packed, high fiber meal that is also low-fat! The corn and beans create a delightful contrast in texture to the other ingredients. Also, the slow cooked chicken is so juicy and tender, it falls apart with little effort. 

You can adjust the spice to suit any family member. If there are different preferences, prepare it mild, then add more spice individually. 





Santa Fe Slow-Cooker Chicken Wraps

Makes 10 servings (about 3/4 cup each)
Ingredients:
  • 10 low-fat tortillas (80 calories each)
  • 3 chicken breasts (about 1.5 lbs)
  • 14 oz can plain diced tomatoes
  • 14 oz can black beans, rinsed and drained
  • 1/2 14oz can whole corn kernels, rinsed and drained
  • 1 jalapeño, seeds removed and diced
  • 1/2 yellow onion, diced
  • 2-3 cloves garlic, minced
  • 1 tablespoon chilli powder
  • cayenne powder to taste (I added about 1/2 teaspoon)
  • salt and pepper to taste
  • enough fat-free chicken broth to just cover the chicken breasts (I used about 1/2 of a 24oz carton)
Method:
  • Pour tomatoes, black beans, corn, jalapeño, onion, garlic, and spices into the slow-cooker; stir until combined.
  • Place the chicken breasts into the slow-cooker and pour chicken broth over until they are just covered. Cook on low for 8-10 hours, or on high for 6 hours. 
  • After cooking, shred chicken and transfer contents of slow-cooker to a large pot. Turn heat to high and reduce until desired moistness. I like mine less liquidy (I know this isn't a word), so I reduced it for about 10-15 min until the majority of the liquid was evaporated. 
  • Serve in tortillas with desired toppings. I used fat-free plain Greek yogurt, salsa, and low-fat shredded cheese. 


NUTRITIONAL INFORMATION
(1 serving: 1 tortilla and about 3/4 cup filling)
  • 170 Calories
  • 30g Carbohydrates
    • 2g Sugar
    • 6g Fiber
  • 2g Fat
  • 10g Protein

Wednesday, 18 July 2012

Angel Eggs




Miracle Whip or Mayo? Everyone seems to have their opinion on the matter. Personally, I don't mind the flavor of either... but my boyfriend has a strong aversion to the flavor of Miracle Whip. I found that out the hard way while making this recipe. 


I tasted my first batch and was very happy with the results! Mark did not feel the same... he looked at me oddly and asked what I put into the recipe. He did not have an impressed look on his face, so I knew he didn't like it. When I told him the ingredients, he looked at me with horror that I would put Miracle Whip into anything.


Long story short, I remade the recipe with Hellmann's Mayonnaise. He was very happy with the results... success! 


I thought both versions tasted great. In fact, I think I liked the Miracle Whip version better. Choose your personal favorite when making this recipe :)


I replaced most of the yolks in this recipe with nonfat cottage cheese. The results were still creamy and decadently delicious!




Angel Eggs

Makes 12 servings (1/2 egg each)
Ingredients:
  • 6 eggs, hard boiled and cooled*
  • 3 tablespoons nonfat cottage cheese
  • 1 tablespoon fat free mayo
  • 1 teaspoon dijon mustard
  • salt and pepper to taste
  • small amount of paprika and dried dill for topping
Method:
  • Cut each egg in half. Discard all but 4, 1/2 yolks (2 whole yolks). Place the kept yolks, cottage cheese, mayo, mustard, salt, and pepper into a food processor (I used my magic bullet). Process until smooth.
  • Place filling into the corner of a ziplock bag. Cut the corner off and use like a piping bag to fill each egg half with filling. Garnish with paprika and dill if desired. Can refrigerate for up to 1 day in advance.

NUTRITIONAL INFORMATION
(For 1 serving (1/2 egg + filling))
  • 21 Calories
  • 1g Carbohydrates
    • 0g Sugar
    • 0g Fiber
  • 1g Fat
  • 3g Protein

Wednesday, 11 July 2012

Strawberry "Ice Cream"- No Ice Cream Maker Required


The Calgary Stampede is now in full force! For those of you who don't know, the Stampede is a 10-day rodeo/festival held annually in Calgary, Alberta, Canada. In other words, 10 days of fun that attracts about 1 million people... including me :)

Thankfully, the weather has been beautiful! It has been in the mid-80's all week long. However, this leaves my apartment feeling like an oven. So, I decided to post a cold recipe!

This recipe is so easy to make, and requires no ice cream machine. All you need is a blender or food processor. It also happens to be delicious. 


Strawberry "Ice Cream"

Makes 1 serving

Ingredients:
  • 1 cup frozen strawberries
  • 1/2 cup unsweetened almond milk
  • 1/2 teaspoon vanilla extract
  • 4 packets splenda
Method:
  • Blend all ingredients together in a blender or food processor until smooth. Serve immediately. 

NUTRITIONAL INFORMATION
(For entire recipe)
  • Calories- 65
  • Carbohydrates- 14g
    • Sugar- 9g 
    • Fiber- 4g
  • Fat- 1g
  • Protein- 1g

Thursday, 5 July 2012

Flour-less Apricot Muffins




Apricots are one of my favorite cooking fruits (next to apples). I have many childhood memories of picking fresh apricots off the tree and sinking my teeth into them. Their sweet, yet tart, flesh is ideal for baking (... nobody wants sickly sweet... okay maybe I do sometimes). 




This low-fat recipe keeps the muffins moist by adding chunks of fresh apricots to the batter, and on top. You will not miss the fat!




Flour-less Apricot Muffins

Makes 12 Muffins

Ingredients:
  • 1 1/4 cups apricots, diced
  • 1 egg
  • 2 egg whites
  • 2 1/2 cups quick oats
  • 1/2 cup unsweetened almond milk
  • 1 cup plain non-fat Greek yogurt
  • 1/4 teaspoon salt
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • 1/3 cup baking stevia, or 1 cup sweetener of choice 
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
Method:
  • Preheat oven to 400 degrees F. Spray muffin tin with non-stick spray.
  • In a blender or food processor, mix together all ingredients except apricots. Blend until smooth. Mix in 1 cup of the apricots and set remaining 1/4 cup aside.
  • Spoon batter into 12 equal muffins. Top each with remaining apricots. Bake for 18-22 min (mine were perfect at about 19 min), or until toothpick comes out clean. 

NUTRITIONAL INFORMATION
(For 1 muffin, 1/12th of the recipe)
  • 65 Calories
  • 8g Carbohydrates
    • 3g Sugar
    • 1g Fiber
  • 1g Fat
  • 4g Protein



Mark's Soft Tacos with Guac


I had a late class the other night, so Mark (my boyfriend) decided to make me dinner :)


He did an excellent job! I was so impressed, that I did not want to keep the delicious recipes all to myself. 




We had ground turkey soft tacos with homemade guacamole. The turkey was cooked in no added oil, but still managed to be moist and flavorful. The guacamole was creamy with bursts of freshness from diced tomatoes. 


Mark's Soft Tacos with Guac

Makes 6 tacos
Ingredients:

Meat:
  • 1lb extra lean, ground turkey
  • 1/2 small onion, diced
  • 2 cloves garlic, crushed and diced
  • 1/2 teaspoon chilli flakes
  • 1 tablespoon taco seasoning
  • salt and pepper to taste
  • 6 diet tortillas (100 calories each)
Toppings:
  • 1 tomato, diced
  • 1 1/2 cups iceberg lettuce, shredded
  • 1 cup salsa
  • 1 recipe guacamole, divided (recipe follows)
Guacamole:
  • 1 small ripe avocado
  • 4 tablespoons non-fat plain Greek yogurt (can substitute FF sour cream)
  • 2 tablespoons finely sliced onion
  • 1/4 tomato, diced
  • 1 clove garlic, minced
  • 1 tablespoon lime juice

Method:
  • Add onion to a large frying pan on medium heat. Add a couple tablespoons of water to prevent sticking. Once onions turn translucent, add garlic, chilli flakes, taco seasoning, salt, pepper, and turkey. Continue cooking until all water is evaporated, and turkey is no longer pink. Set aside.
  • In a medium bowl, mash together all guacamole ingredients until smooth. Set aside.
  • Assemble tacos by adding 1/6th of the meat, and 1/6th of each topping to 1 tortilla. Serve with side salad. 

NUTRITIONAL INFORMATION
(for 1 taco- 1/6th of meat and 1/6th of each topping)
  • 265 Calories
  • 26g Carbohydrates
    • 3g Sugar
    • 5g Fiber
  • 9g Fat
  • 20g Protein





Monday, 2 July 2012

Vegetarian Lasagna

I have been asked to make a "skinnified" lasagna. I am so excited to have a request... this is my first one! Thankfully, she asked me to make one of my favorites :) 



Several recipes for "healthy" lasagna that I have come across are noodle-less. I thought about creating a recipe that was noodle-free as well, but then decided against it. Lasagna just wouldn't be the same without at least a bit of pasta.  So, a compromise emerged. I replaced some lasagna noodles with vegetables, but kept the top layer traditional.

Greek yogurt keeps this recipe creamy, which makes it seem more indulgent than it really is. Also, if you remove most of the moisture from the spinach, eggplant, and zucchinis, you will get a very sturdy finished product. No sloppy mess here! 


Vegetarian Lasagna

(Makes 4 large servings)

Ingredients:
  • 1 medium eggplant
  • 2.5 medium zucchinis
  • 3/4 cup fat-free, plain Greek yogurt 
  • 1/2 yellow onion, diced
  • 2 cloves garlic, crushed
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon dried basil, or 1 tablespoon fresh
  • 1/4 teaspoon salt
  • 1 10-oz package frozen spinach, thawed and drained thoroughly 
  • 1 egg white
  • 1/2 package meatless "ground beef" (like Yves Original Ground Round)*
  • 1 1/2 cups tomato sauce (no more than 60 calories per half cup)
  • 2 whole wheat lasagna noodles, cooked according to package instructions (I cooked 3, then cut the ends off to fit into pan)
  • 1/2 cup part-skim mozzarella 
Method:
  • Preheat oven to 375F. 
  • Cut ends off eggplant and zucchinis. Slice lengthwise into thin strips (or "noodles"). Place on a sprayed baking sheet in a single layer. Sprinkle with salt, and  bake for 10 min each side. Make sure they are fully cooked, because they won't do that much cooking in the final bake. Remove them and place on paper towel. Lightly squeeze them in paper towel (being careful not to squish) to remove most of the moisture. Set aside.
  • In a medium bowl, mix together egg white, spinach, oregano, basil, and Greek yogurt. Set aside.
  • Sauté onion in a large pan. Add about 2 tbs of water to prevent browning. Once water is evaporated, add garlic and tomato sauce. Heat through, and set aside.
  • Begin layering:
    • Add about 1/2 cup tomato sauce to the bottom of an 8"X8" baking dish.
    • Layer 1/2 the zucchini strips, in one direction, onto the tomato sauce. 
    • Spread 1/2 the Greek yogurt mixture over zucchini
    • Crumble all the "ground beef" onto yogurt.
    • Layer all the eggplant strips, in one direction, perpendicular to the zucchini strips.
    • Evenly cover with remaining tomato sauce.
    • Layer remaining zucchini strips, in one direction, perpendicular to eggplant.
    • Evenly cover with remaining Greek yogurt.
    • Layer 3 cooked lasagna noodles (really equals 2 full size noodles) perpendicular to zucchini.
    • Top with 1/2 cup part-skim shredded mozzarella. 

  • Bake uncovered for about 30 min. Let rest 10 min before serving. Serves 4.

* Meatless "ground beef" can be found in the tofu section of most grocery stores.


NUTRITIONAL INFORMATION
(For 1/4 of the recipe)

  • 280 Calories
  • 36g Carbohydrates
    • 12g Sugar
    • 11g Fiber
  • 7g Fat
  • 24g Protein



4th of July & Canada Day Snacks


I know Canada Day was yesterday, but better late than never... right? This snack just happens to work for the 4th of July as well (which I haven't missed yet). With a slight change of topping, red & white Canadian becomes red, white, & blue American :)



Sometimes simple is best. This recipe literally takes minutes to make, and is a crowd pleaser. Just cut the top of a strawberry off, fill it with soy whip (or lite whipped cream), and top with either a blueberry (for the USA) or a raspberry (for Canada). 



4th of July & Canada Day Snacks

Ingredients:
  • Fresh strawberries, as many as you want
  • Soy Whip Topping (or lite whipped cream), 1 tablespoon per strawberry
  • Raspberries or Blueberries, 1 per strawberry
Method:
  • Cut top off of a strawberry and hollow it out a little. Fill cavity with whip topping. Place a blueberry on top for the 4th of July, or a raspberry for Canada Day. 

NUTRITIONAL INFORMATION

For 1 strawberry, 1 tbs whip topping, and either a blueberry, or a raspberry:
  • 10 Calories
  • 2g Carbohydrates
    • 2g Sugar
    • 0g Fiber
  • 0g Fat
  • 0g Protein


Saturday, 30 June 2012

Quinoa Summer Salad



Quinoa (keen-wa) is actually a seed that we cook and use like a grain. Vegetarians and vegans should definitely give this recipe a try, as quinoa is a source of complete protein. A complete protein contains all nine essential amino acids that your body requires to preform basic functions... hence the word "essential".


I use quinoa in many different ways. Turkey quinoa meatloaf is quite tasty, as is quinoa pudding (tastes similar to rice pudding). Hot, cold, or room temperature, I like it all ways!

You can use whatever vegetables you happen to have on-hand for this recipe. Additionally, you can play around with different dressings/flavors to suite your taste. 

Quinoa Summer Salad

Makes 6 servings
Ingredients:
  • 1 cup red quinoa, uncooked (may substitute with different colors of quinoa)
  • 1 1/2 cups vegetable or chicken stock 
  • 1 bell pepper, sliced thin
  • 3 stalks celery, sliced thin
  • 1 green onion, sliced thin
  • 1 large carrot, sliced thin
  • 3 tablespoons fat-free Italian dressing (or whatever you prefer)
Method:
  • Rinse quinoa very well, place in medium saucepan with 1 1/2 cups vegetable stock. Bring to a boil, then reduce heat and simmer uncovered 15-20 min. All the water should be absorbed/evaporated. 
  • Toss cooled quinoa, bell pepper, celery, onion, carrot, and dressing. Serve cold.

NUTRITIONAL INFORMATION

(For 1/6th of the recipe)
  • Calories- 131
  • Carbohydrates- 25g
    • Sugar- 3g
    • Fiber- 3g
  • Fat- 2g
  • Protein- 4g

Thursday, 28 June 2012

Oatmeal Banana Protein Cookies



Bananas and applesauce make it possible for this cookie to be moist, while still being low-fat. 


Imagine a mixture between muffins and traditional cookies; soft and spongy, but chewy and crisp at the same time. This recipe has everything I look for in a good cookie... and it includes chocolate :D


Oatmeal Banana Protein Cookies

Makes 18 cookies


Ingredients:

  • 2 bananas, mashed
  • 2 teaspoons vanilla extract
  • 1/2 cup brown sugar, or sweetener of choice (I used 12g of raw stevia, or 6 packets)
  • 1/4 cup egg substitute, or 1 egg
  • 1/4 cup applesauce, or margarine

  • 2 teaspoons cinnamon
  • 1 teaspoon nutmeg
  • 1/2 teaspoon baking soda
  • 1/8th teaspoon salt
  • 3/4 cup flour
  • 1 1/4 cup quick oats
  • 1/4 cup protein powder (vanilla or chocolate)
  • 1/2 tablespoon cocoa powder
  • 6 squares dark chocolate, chopped (equalling 300 calories- I used Lindt dark chocolate with sea salt)
Method:
  • Preheat oven to 350 degrees F. Spray a cookie sheet with nonstick spray.
  • In 1 bowl, mix together first 5 ingredients. In a separate bowl, mix together the rest of the ingredients. Combine the wet with the dry and mix until dough comes together. 
  • Spoon dough onto greased cookie sheet and bake 15 min. For puffier cookies, refrigerate dough for about 1 hour before baking.

NUTRITIONAL INFORMATION
For 1 cookie (1/18th of the recipe)
  • 80 Calories
  • 13g Carbohydrates
    • 3g Sugar
    • 1g Fiber
  • 2g Fat 
  • 4g Protein

Tuesday, 26 June 2012

Spinach Cottage Cheese Quiche



This is a great low-calorie meal for any time of the day! It provides you with 18g of protein and just 170 calories per generous serving, so you won't get hungry soon after. 


Though you may think that a quiche would be time consuming, you would be wrong! This recipe comes together in minutes. I chose to skip out on a crust because I prefer it without, but you could bake this in a pre-made pie crust if you so desire. 


As an added bonus, you get all the nutrients of spinach. Iron, calcium, vitamin K, fiber, and folic acid are just a few of the great health benefits spinach offers. 


Breakfast, Lunch, or Dinner... add this to your weekly routine. You will not be sorry. 


Spinach Cottage Cheese Quiche

(Makes 4 generous servings)

Ingredients:

  • 1 15oz (425g) container fat-free cottage cheese
  • 1 10oz package frozen spinach, thawed and well drained
  • 2 eggs
  • 2 egg whites
  • 1/2 onion, minced
  • 1 clove garlic, minced
  • salt and pepper to taste
  • 2 teaspoons zero calorie "Parmesan and Herbs" seasoning (may substitute with paprika or cheese)
  • nonstick spray
Method:
  • Preheat oven to 450 degrees F. Lightly coat an 8x8 square dish with nonstick spray (round is fine too).
  • In a large bowl, combine cottage cheese, spinach, eggs, egg whites, onion, garlic, salt, and pepper. Mix well and pour into greased baking dish. Sprinkle top with "parmesan & herbs" seasoning if desired. Bake for 40-45 min, or until set in the middle. 

NUTRITIONAL INFORMATION
(1/4th of the entire recipe)
  • 170 Calories
  • 17g Carbohydrates
    • 9g Sugar
    • 3g Fiber
  • 3g Fat
  • 18g Protein

Monday, 25 June 2012

Thin Crust Turkey Pizza





This thin crust pizza is bursting with flavor! Gooey cheese, lean turkey breast meat, and your favorite vegetables create a great meal for adults and kids... I mean, what kid doesn't like pizza?


I chose to keep my pizza simple with turkey, cheese, and some sliced peppers. The beauty of this recipe is that you can top yours with whatever you like. Some other favorites of mine include: apples, Gorgonzola cheese, and arugula; feta, olives, onions, and green peppers; chicken and low-cal BBQ sauce; and the traditional margherita toppings (i.e., tomatoes, thinly sliced mozzarella, and fresh basil).

This crust is amazing too, so flavorful and moist. In my opinion, the crust is what makes, or breaks, a pizza. 




Thin Crust Turkey Pizza

(Makes 12 slices)

CRUST:

Ingredients:
  • 2 cups bread flour (240g)
  • 1 packet fast-rising active dry yeast (2 teaspoons)
  • 1/4 teaspoon salt
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 2 cloves garlic, minced
  • 3/4 cup very warm water (not hot, about 110 degrees F)
  • 1/2 tablespoon extra virgin olive oil
Method:
  • Mix flour, yeast, salt, basil, oregano, and minced garlic together in a large bowl. Add water and knead several times until you form a smooth oval. Pour 1/4 tablespoon olive oil in a large bowl; rub it evenly around the bowl. Place dough into the oiled bowl, pour the remaining 1/4 teaspoon olive oil onto the dough and lightly rub around. Cover the bowl with a towel and let rest 10 min (or until doubled in size). 
  • Pre-heat oven to 425 degrees F and coat a 14-inch round pizza pan with nonstick spray. Press the dough into the pan with lightly oiled fingers. Top with desired toppings (I listed mine below) and bake 15-20 min.

NUTRITIONAL INFORMATION
(for 1/12th of the crust recipe, not including any toppings)
  • 73 Calories
  • 14g Carbohydrates
    • 0g Sugar
    • 1g Fiber
  • 1g Fat
  • 3g Protein

TOPPINGS:

Ingredients:
  • 1/2 cup pizza sauce (basically marinara)
  • 1 turkey breast fillet (125g), grilled and diced
  • 1/4 of each a red, yellow, and green bell pepper
  • 2 fresh basil leaves, torn apart
  • 3/4 cup part-skim shredded pizza mozzarella 
Method:
  • Evenly spread pizza sauce over dough, leaving a small border around the edges (the crust). Thinly slice bell peppers; spread them, and the turkey, evenly over sauce. Sprinkle cheese on top, and top with torn basil. Bake in 425F oven for 15-20 min.


NUTRITIONAL INFORMATION
(for 1 slice (1/12th) of pizza, including crust AND toppings)
  • 111 Calories
  • 16g Carbohydrates
    • 1g Sugar
    • 1g Fiber
  • 2g Fat
  • 8g Protein

Sunday, 24 June 2012

Chocolate Peanut Butter Banana Smoothie




Smoothies are a great healthy snack for when you are on-the-go. They can also be a meal replacement, in a pinch, if you are running behind schedule. You will see in this recipe that you can add protein powder if you want it to be more of a meal replacement.



The flavor profile of this smoothie is truly decadent! Rich chocolate, sweet banana, and creamy peanut butter create this frosty summer delight.

Chocolate Peanut Butter Banana Smoothie

(Makes 2 servings)

Ingredients:
  • 1 small, frozen banana
  • 1/2 cup unsweetened almond milk
  • 1 teaspoon vanilla extract
  • 1 tablespoon cocoa powder
  • 2 tablespoons smooth peanut butter
  • sweetener to taste (I used 1 packet of stevia)
  • 1 scoop vanilla or chocolate protein powder, optional
  • 3-4 ice cubes, optional
Method:
  • Place all ingredients in blender; blend until smooth, about 45 seconds. Enjoy!

NUTRITIONAL INFORMATION
(for 1/2 of the recipe)
  • 153 Calories
  • 17g Carbohydrates
    • 7g Sugar
    • 4g Fiber
  • 10g Fat
  • 5g Protein

Saturday, 23 June 2012

Cheesy Chicken Enchilada Casserole


Enchiladas are great, but with all the high-calorie sour cream and cheese, it is hard to fit them into a healthy balanced diet. My version uses fat-free Greek yogurt in place of sour cream, which saves you 195 calories! Also swapped out are the high-fat cheeses, oils, and tortillas.


This recipe is easily doubled for a large group, and adaptable to different tastes. You could substitute cream of mushroom soup for cream of chicken. You could also replace the Greek yogurt with low-fat sour cream. Additionally, you can play with the amount of jalapeños you add, depending on preference.

Cheesy Chicken Enchilada Casserole

Makes 6 servings

Ingredients:


  • 3 chicken breasts (4oz each), diced
  • 6 small, low-calorie tortillas (like weight watchers)
  • 1/2 green bell pepper, diced
  • 1/2 small onion, diced
  • 1 jalapeño pepper, seeds removed and diced
  • 1/2 cup fat-free plain Greek yogurt
  • 1/2 cup cream of chicken condensed soup, 98% fat-free
  • 1/4 cup fat-free cream cheese
  • 1-2 tablespoons chilli powder (more or less depending on taste)
  • salt and pepper to taste
  • 1/2 cup reduced-fat shredded "tex mex" cheese


Method:


  • Preheat oven to 375 degrees F. Spray an 8x8 baking dish with nonstick spray.
  • In a non-stick frying pan, fry diced bell pepper, onion, and jalapeño pepper in a little water over medium heat (no oil). Add chicken and continue to cook until chicken is no longer pink (adding more water as needed). Water should be mostly evaporated. Add Greek yogurt, cream of chicken soup, cream cheese, and chilli seasoning. Heat through.
  • In an 8x8 pan, layer 2 tortillas (I find it easiest to cut them in half, then place the cut edge facing one of the 4 edges of the pan. Repeat 3 more times until the entire bottom is covered. Refer to picture below to get the idea of it), then 1/2 the chicken mixture. Repeat once more, then top the chicken mixture with the last 2 tortillas. Sprinkle the top with cheese and bake for 35 min, or until cheese is golden and bubbly. 
*Note: you may want to divide your cheese so that 1/4 cup is inside the casserole and 1/4 cup is on top.

First half of bottom layer

Bottom layer finished (2 tortillas, each cut in half)

Second layer of tortillas



NUTRITIONAL INFORMATION

For 1/6th of the recipe:
  • 206 Calories
  • 22g Carbohydrates
    • 3g Sugar
    • 4g Fiber
  • 6g Fat
  • 20g Protein