Carrot Zucchini Almond Muffins

I revamped this recipe over at Project Little Smith to make it a little healthier, more portion friendly and portable!

2 c. Trader Joe's White Whole Wheat Flour

2 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt

1 tsp. cinnamon

1/4 tsp. ground ginger

1/4 c. Truvia sugar blend

4 egg whites

2 tbsp. Land O Lakes whipped butter, melted

3 tbsp. unsweetened applesauce

1 tsp. vanilla

1 ripe medium banana, smashed

1 c. grated carrots

2 c. grated zucchini

1/8 c. sliced almonds

Preheat the oven to 350 degrees. In a bowl mix all the dry ingredients - flour, baking powder, Truvia blend, baking soda, salt, and spices. In a large bowl beat together the eggs, vanilla, mashed banana, unsweetened applesauce and melted butter.

Add the dry ingredients to the wet in three parts, stirring after each addition just to combine. The batter will be very thick. Fold in the grated sliced almonds, carrots and zucchini. Drop by heaping spoonfuls into muffin pans.

Makes 12 muffins. Nutrition: 124 calories, 24g carbs, 2g fat, 4g protein, 4g fat, 2g sugar

Sassy Salsa Chicken and Tamale Pie!

These two recipes come together to make multiple meals... Who doesn't love that!?

CROCKPOT SALSA CHICKEN

3 - 8 oz. chicken breasts, boneless, skinless

1/2 cup your favorite salsa (I used a basic medium salsa similar to Pace)

1-2 tsp. Goyo Adobo seasoning

Throw all ingredients into your slow cooker and cook on high for 3-4 hours or on low for 6-7. There is no need to add any additional liquid. Once the chicken is done it will shred easily. Shred chicken and reduce to low or keep warm to let chicken finish soaking up a lot of the sauce. 

Total calories - 780

Now, you can do endless things with this chicken... add it to salad with black beans, corn, tomatoes, peppers and onions to make a taco salad... make tacos with corn tortillas, queso fresco, tomatoes and shredded lettuce... add it to this delicious recipe below... the list goes on and on!

CHICKEN TAMALE PIE

First off, I used a Pinterest recipe for making your own vegetarian Amy's Tamale pie as my inspiration. There are several steps in this recipe but I PROMISE it's worth it! 

7 oz. of salsa chicken (from recipe above!)

1/2 zucchini, diced

1/2 red pepper, diced

1/2 green pepper, diced

1/4 yellow onion

1/2 tsp. cumin

1/2 tsp. salt

1-2 tsp. garlic powder

1/4 tsp. chipotle chile powder

1/4 c. water

For topping:

1/2 c. Bob's Red Mill corn grits also known as polenta

1 1/2 c. water

1/3 c. frozen corn (or fresh!)

1/2 tsp. Goya Adobo seasoning 

1/4 tsp. salt

In a sauce pan cook all vegetables in spices and water, cover with lid and let simmer for about 5 minutes until vegetables are cooked. Add in the previously cooked chicken and warm through. 

While veggies are cooking make grits (corn meal) according to package. For this ratio you will bring water to boil, add in the grits, cook on low medium for 5 minutes - stir every minute or so to prevent sticking. After cooking remove from heat, add frozen (no need to cook first) or fresh corn, stir and cover with lid. Let sit for 5 minutes or more to thicken.

In an 8"x8" pan spread out the chicken and veggies filling. Next top with grits mixture and spread out across the top. Bake at 350 degrees for about 15 minutes. Turn on broil for 3-5 more minutes or until top is as crusty as you wish. If you wanted to before placing under the broiler you could brush the top with a little melted butter or spray with olive oil. 

This recipe makes 2 hearty servings -  305 calories each.

Top with queso fresco, guacamole, or more salsa!

Cauliflower Alfredo sauce... say what?!

Alright, sometimes Pinterest has some things that sound downright insane... and basically, I want to try most of them out of sheer curiosity.... so when I saw this one I said... SURE! I love cauliflower... I already know it makes pizza crust and "mashed potatoes"... why not sauce?!

You can find the original recipe here at Pinch of Yum.

This is modified a bit for calories and taste adjustments!

CAULIFLOWER BASIL ALFREDO SAUCE

(Chicken, broccoli and mushroom Alfredo with Fettuccine)

3-4 cups raw cauliflower florets

2 cups water or broth

1 tsp. olive oil

1/2 c. unsweetened almond milk

3-4 cloves of garlic

6 basil leaves (fresh) or about 1 tbsp. dried
1 tbsp. grated pecorino romano or Parmesan cheese

1 tbsp. corn starch (optional)

salt and pepper to taste

Starting with the garlic cloves, slice them and brown them in the olive oil in a sauce pan. Remove from pan and set aside. Boil the cauliflower for 6 minutes or until tender in water or broth. Do not drain. Using a slotted spoon take out half the florets and 1/2 cup of water and place in personal blender - if using a large blender put 1 cup of water, all florets, garlic, cheese and basil into the blender cup. Blend until smooth. If you need it to be thinner, add more water. If you want it thicker return all ingredients to saucepan bring to a boil and add 1 tbsp of cornstarch blended into 1/4 c. cold water (this will add about 30 calories to the whole mix).

Makes 5 - 1/2 cup servings - 35 calories each

Too yummy not to post... AKA Chicky n' Dumplins

Alright, so maybe I DO need to keep up with this blog... for my few loyal followers (I'm sure you're out there, right?! Right?? Bueller?) and also to document my new recipe favorites and failures!

I've said it before but it's worth repeating... Pinterest is my BFF.

I've been trying to create a new budget for our grocery bill because things are going to get even tighter this fall when I reduce my work hours to go back to school full time and get my Masters degree. In the past I've basically just looked through the pantry and come up with things to make with items I already have on hand. However, this tends to lead me into a lot of impulse buying. I still don't really waste food (very rarely!) but I think planning a weekly menu ahead of time will help... and of course, Pinterest has gotten me very inspired.

I've tried a few recent recipes like the ever so popular Cauliflower pizza crust (which was a total flop and never got crispy for me) and a few others that we're delicious such as the Lite Lemon Bars.

Tonight however may be my new favorite go to comfort food recipe!

I'm from the south... we like biscuits and gravy... we like fried chicken (ever heard of KFC?!)... we like anything with a gravy, doughy, battered, coating...

So I searched for a "healthy" chicken n' dumplin's recipe and came across this one... which of course I modified to make lighter and to get a calorie count!

EASY PEASY CHICKY N' DUMPLINS

(Modified from The Country Cook)

10 oz. diced, raw, chicken breast (or rotisserie would be nice here too)

6 oz. diced carrots

1/2 small diced yellow onion

4-5 cups of broth (your choice - I used some bouillon - about 30 calories)

2 cloves minced fresh garlic

2/3 cup frozen peas

1 low sodium chicken gravy packet (I think I used McCormick - about 80 calories)

1 cup cold water (for gravy)

2/3 cup Market Pantry baking mix

1/3 cup warm water (for dumplings)

salt and pepper to taste

1/4 tsp. thyme

In a large pot or Dutch oven saute the onions, carrots and garlic for several minutes. Next add in broth and bring to boil. Add in chicken breast, reduce to medium and cover while you prepare the gravy. Stir the gravy packet and cold water together and stir into the simmering pot. In a few minutes this will begin to thicken. Now add your peas. While the chicken and veggies are simmering go ahead and stir your warm water with your baking mix. This will form a wet, soft, gooey kind of dough. Drop it by spoonfuls into the rolling mix (mine made about 12 dumplins) reduce heat to medium low and put the lid on. Simmer for about 10 minutes. If you want your "gravy" to be even thicker add a tablespoon of corn starch dissolved in a 1/4 cup of cold water and pour into your boiling pot. 

This hearty meal serves 2. Best thing besides the taste? The nutritional stats!

Per serving: calories: 316, fat 9, carbs 54, protein 28, fiber 6, sugar 11. 

long time, no blogging!

hello fellow foodie friends!

I've been bad... and meaning to post something for months. Life gets in the way sometimes and it can be easy to forget to do simple things like... blog, brush your teeth, etc. But here's the deal....

I've been posting a lot of things to my weight loss coaching page on Facebook. if you want to continue to follow my health tips, recipes, etc. please keep an eye on my Better Together page.

You can find it here:
https://www.facebook.com/BetterTogetherWeightLossCoaching

the BEST Veggie Fried Rice

After numerous failed attempts at making a good fried rice that isn't soggy I think I finally hit the jackpot. Now of course you can change around all the ingredients and add more vegetables or chicken, pork, fake meat, etc. But here is what I made mine with:

VEGGIE FRIED RICE

2 1/2 cups cooked, cold, brown basmati rice (all I had on hand!)

1 tbsp. vegetable oil

1/3 c. frozen peas

1/4 c. diced yellow onion

1 medium celery stalk, diced

2 medium carrot sticks, peeled and diced

1/4 c. diced green pepper

1/4 c. diced orange pepper

1/2 c. diced red pepper

1 c. broccoli florets

4 oz. mushrooms, sliced

3 cloves garlic, minced

1 egg

2 egg whites

2 tbsp. water

1/4 c. chicken broth (you may omit)

1 tbsp. ground ginger 

2 tbsp. soy sauce

black pepper to taste

Alright, here's what you do! Cook whatever rice you decide to use and stick it in the fridge for several hours.  Next up, scramble your egg, egg whites and 2 tbsp. water and cook in a non stick skillet using cooking spray. Remove from pan and set aside. 

Wipe out your skillet (you'll need a pretty good sized one) and heat 1/2 tbsp. oil, add in garlic and saute for about 30 seconds. Add in all your vegetables except mushrooms and saute for 2-3 minutes. Next add in your chicken (or veggie broth) if you wish, however, I think it may have made the rice even drier had I skipped this step. Add in your ginger and soy sauce. Saute for another minute or two and remove from pan. 

Turn heat up to medium high and add remaining 1/2 tbsp. of oil. Add cold rice to pan and season with black pepper. Using a rubber spatula continue to flip rice around to dry it out a bit more and give it that "fried" color and texture. After several minutes of heating it through add the egg back in and saute for another minute. Lastly, add all your cooked veggies back in and warm through. 

Makes about 7 - 1 cup servings - 140 calories, 3g fat, 6g protein, 23g carbs, 3g fiber per cup.

Gluten Free Super Veggie Alfredo "Pasta"

I've been struggling with stomach issues for years now and even though I have been tested for a gluten allergy (and it came back negative) I'm giving 2-3 weeks without gluten to see if it fixes my issues. Soooo... what better way to embrace a new dietary change than trying new recipes!?

This makes the second time I've tried these shiratake noodles. The first time was the Tofu Shiratake by House Foods and this batch was Nasoya Shiratake. They both worked fine in the dishes I tried. These noodles may be my new favorite thing. Even better? They are only 20 calories per serving - and a whole package is only 40 calories! 

But I will warn you... if you are AT ALL sensitive to smells turning you off from eating/cooking etc. ... then don't bother. These noodles have a scent that is certainly off-putting... BUT... all you have to do is rinse them, several times in cold water, and heat them a little in a non-stick skillet. The smell comes from the calcium hydroxide they are packed in. The first time I used them I thought I got a bad batch! But it will tell you on the packaging to rinse them. 

Tonight's dish.... Gluten Free (did I mention these are gluten free!?) Super Veggie Alfredo Pasta!

You'll need these things:

1 package of rinsed shiratake noodles

2 small zucchini, julienned (or sliced)

6 white button mushrooms

3 cloves of garlic, sliced

1/2 red pepper, sliced in strips

1/2 yellow pepper, sliced in strips

1 1/2 c. broccoli florets

1 c. baby spinach

3/4 c. Alfredo sauce (90 calories or less per serving)

1/2 tbsp. olive oil

cracked black pepper

salt to taste

Rinse your noodles in a colander. Place a non-stick skillet on medium and heat noodles for a few minutes to dry them out. In a larger skillet heat oil and place in all vegetables except mushrooms and spinach. Cook vegetables until al dente and then add in mushrooms, spinach, noodles and sauce. Cook about five more minutes. Top with fresh ground black pepper and grated Parmesan.

Makes 2 servings - 240 calories each (yes, only 240!) 

Pinterest and Hungry Girl - You inspire me!

I've posted a few Pinterest and Hungry Girl recipes in here before and as usual... I adapted these too. I just can't follow a recipe exactly... it's a compulsion I have. :) I have to put my spin on it!

I found a recipe on Pinterest for Crock Pot Cinnamon Almonds and decided what better thing to do with the can of raw almonds I had in the cupboard! After all, I'm a sucker for those German roasted ones you can get at the fair or sometimes mall kiosks... but they are a) very expensive and b) packed with sugar.

Normally I'm big on substitutions - applesauce, pumpkin and banana for butter/sugar in recipes but I didn't think that would work in this case! I did however choose to use much less sugar than the recipe originally called for and use half baking Splenda and half granulated light brown sugar.

Here's what I did:

CINNAMON ALMONDS AND PECANS

1 1/2 c. raw whole almonds

1 c. raw pecan halves

1/2 c. baking Splenda

1/2 c. granulated brown sugar

1-2 tsp. vanilla

2 tbsp. cinnamon

1 tsp. salt

1 egg white

1/4 c. water

In one bowl combine vanilla and egg and beat until frothy. In another bowl combine both sugars, cinnamon and salt, mix well. Stir the nuts into the egg mixture until well coated. Then add that bowl to the dry ingredients bowl, mix well. Spray your crock pot with a cooking spray to help prevent sticking because the mixture will be relatively dry. Cook on low for about 2 hours. The original recipe says to stir every 20 minutes or so, which I did, but I'm not sure with the smaller amount of sugar if that's really necessary, maybe more like every 30-40 but to be on the safe side just keep an eye on them. In the last 45 minutes add the water and stir well. Now when mine came out they were still a bit sticky and not as candy like as I expected - probably due to the lower sugar ratio. However, if you throw them in the oven on a baking sheet on 350 for about 15 minutes, stir and bake an additional 10 minutes they will crisp up. 

Makes about 12 - 1/4 cup servings - 185 calories each

Oh Hungry-Girl... you always have such good recipes - I save them all and it is my goal in 2013 to make more of them. 

This is exactly how her directions go... I just changed the frosting! 

CANDY CANE BROWNIES

(this is my photo - for my frosting)

1/16th of recipe: 156 calories, 3g fat, 278mg sodium, 31g carbs, 1.5g fiber, 18g sugars, 1.5g protein -- PointsPlus® value 4* 

Chocolate and candy canes go together like Santa and Mrs. Claus! (What's her first name, anyway?) Enjoy a brownie while you mull it over...

Ingredients: 

1/3 cup chocolate frosting 

1 sugar-free chocolate pudding snack with 60 calories or less (like the kind by Jell-O)

1 box moist-style devil’s food cake mix (15.25 - 18.25 oz.)

One 15-oz. can pure pumpkin

1/4 tsp. peppermint extract **( I omitted this because I don't keep it in my cupboard)

2 standard-sized candy canes or 8 mini candy canes 

Directions: 

Preheat oven to 400 degrees. Spray a 9" X 13" baking pan with nonstick spray. 

In a medium bowl, mix frosting with pudding until smooth and uniform. Cover and refrigerate. 

In a large bowl, mix cake mix, pumpkin, and peppermint extract until smooth and uniform. (Batter will be thick.) (She's not kidding, the batter will be so thick your arms will be sore from stirring- I even added about 1/8 c. of water to aid in the stirring!)

Finely crush half of the candy canes, and stir into the batter. Spread batter into the baking pan.

Bake until a toothpick inserted into the center comes out clean, 18 - 20 minutes. 

Let cool completely, about 1 1/2 hours. 

Spread brownies with frosting mixture. Just before serving, roughly crush the remaining candy canes, and sprinkle over frosted brownies. Enjoy!

MAKES 16 SERVINGS

(this is the Hungry Girl's photo)

My Frosting:

1/3 cup whipped cream cheese frosting (the whipped frostings are less calories)

2 sugar free vanilla pudding cups (60 calories each)

1 crushed candy cane (stirred into the frosting - which will turn it pink and dissolve)**

topped with about 1/4 cup or so of mini chocolate chips***

**Next time I do not think I will stir them in. I think the nice candy crunch of the bits would add another nice texture to the brownies. I only tried it this way because I thought it would give it more flavor since it dissolved into the frosting!

*** Also, the calories for the mini chocolate chips are not accounted for in Hungry Girl's calculations since it was my addition. This will add about 15-20 calories per brownie making the total around 185 each. 

Potato Cauliflower Soup

I may have posted a similar recipe before... but I've decided this one is perfection. So I will share it, again.

Cauliflower works well to bulk up a soup or your mashed potatoes because it has such a neutral flavor, low calories and lots of great vitamins. I would consider adding pureed or mashed cauliflower to any soup to add a creamier texture!

MY FAVORITE POTATO CAULIFLOWER SOUP

1 bag of frozen cauliflower or one head of fresh cauliflower

5 small russet potatoes, peeled and cubed

4 c. light/low sodium chicken or vegetable stock

1 small sweet yellow onion, chopped

3 cloves of garlic, peeled

1 c. unsweetened almond milk (you can use soy or skim as well)

5 oz. cooked spiral ham, pulled into small bits (or omit for you vegetarians!)

salt and black pepper to taste 

10 cups  - 95 calories per cup

In a soup pot over low-medium heat bring to boil broth and add in garlic, onion, potatoes and cauliflower. Let simmer, covered for about 20 minutes to allow all flavors to blend. Let cool 5-10 minutes and add by small batches into a blender - or if you're lucky enough to have a hand held immersion blender you can blend it in your pot. You can adjust here if you want it to be super smooth or a little chunky. Pour back into pot and add milk and ham. I usually make it without the meat but I had leftover ham from Christmas dinner. :) Let simmer for another 15 minutes or so until all flavors have melded into an amazing combination!