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)
  • 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)
  • 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. 

(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)
  • 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
  • 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.

(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

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

(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

  • 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
  • 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. 

(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

  • 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)
  • 1 tomato, diced
  • 1 1/2 cups iceberg lettuce, shredded
  • 1 cup salsa
  • 1 recipe guacamole, divided (recipe follows)
  • 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

  • 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. 

(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)

  • 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 
  • 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.

(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

  • Fresh strawberries, as many as you want
  • Soy Whip Topping (or lite whipped cream), 1 tablespoon per strawberry
  • Raspberries or Blueberries, 1 per strawberry
  • 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. 


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