Aug
28

Everything about Fall is lovely. Warm sweaters, over the knee boots, sipping hot cider, apple picking, pumpkin pie (!!!!), soups, winter squash, lasgana…. I could go on forever. And yes, I understand that it may still be August but I’m already pulling out the fall recipes to share with you.

Out of all winter squash varieties, I’d have to say that acorn squash is probably my favorite. It’s creamy, slightly sweet, and incredibly good for you. Often times on Sundays I’ll roast a couple of squashes in my oven, and then enjoy them throughout the week for my meals. I especially LOVE eating it for breakfast with a little bit of honey and cinnamon and greek yogurt; you’d be surprised by how filling and delicious it can be. Sometimes I’ll even mash the squash and throw it in quesadillas with goat cheese.

Of course, stuffing them with southwest flavors is pretty incredible too.

These are probably one of my favorite dinners I’ve made in a while. The creaminess of the squash combined with the southwest black bean and corn filling and the tangy melted goat cheese is out of this world. And of course it’s healthy, easily vegan (take out the cheese) and gluten-free.

I topped them with my homemade roasted green chile sauce to add a little bit of spicy kick, but they are certainly delicious enough on their own.  Read more.


Aug
12

Sometimes in life you do things you aren’t proud of. Like that time I went to Chick-Fil-A and ordered their chicken nuggets because I was starving. At the moment little chicken nuggets (bites of childhood happiness) dipped in BBQ sauce sounded absolutely tremendous. What a mistake that was! The chicken nuggets were coated in a ridiculous amount grease (I literally had butterfingers) and the breading wasn’t crispy, but rather soggy. The entire meal just tasted like hydrogenated oils. I felt like I was committing a crime against my heart.

BUT let me tell you something even more disturbing: I ate them anyway.

Ew… I know. Perhaps because it was one of those days where I was really hungry, stressed, and greasy chicken nuggets seemed to rationalize hating my job. All I wanted was a little bite of comfort… but even loading (literally coating) them with sauce didn’t provide that. They still tasted like lard. I mean, not that I know what lard tastes like or anything, but you get the point.

However that day got me thinking about how easy it is to roll through the drive through, sometimes just for that comfort meal… or for that childhood moment! But more than likely because your kid is chanting and/or crying that they are hungry, and oh look (!) you see a fast food joint and well, maybe you’re kinda hungry too… so you order a burger and fries. Now your kid is happy but you’re feeling guilty. It’s happened to me, and I’m not even a parent. Sometimes it’s easy to give in to what’s convenient.

I won’t lie, sometimes I really crave a small fry from McDonald’s. BUT I realize that they aren’t even that great (salt overload) and that quite frankly, I could probably cook something better tasting and better for me at home. And you can do it too! In 30 minutes! Just give the kid an apple to tie them over.

Soooo what do you think? Wanna make some crunchy chicken tenders with me or what?

Great! Let’s get started.

While rummaging through the pantry, I found a box of Honey Bunches of Oats, and starting thinking to myself that they would be incredible on chicken; they’re sweet, crunchy and have a slightly nutty flavor from the almonds. Basically they are honey cornflakes! And who doesn’t want to put cereal on everything in sight? My thoughts exactly.

I knew I wanted my chicken tenders to be extremely moist because I really despise dry flavorless chicken. So, I marinated my chicken in nonfat plain greek yogurt and honey. If you want to make these honey mustard flavored all you have to do is all a little dijon mustard to your marinade.

Finally, I placed a couple of cups of the cereal into a ziploc bag, crushed them into tiny flakes, then placed my chicken in the bag and shook to coat. All I had to do was bake them until crispy and golden brown. See? Look at those perfectly cute little tenders.

Mmmmmmm tasty crunchy chicken tenders that don’t make me want to die. This is a miracle! You don’t understand how awesome it felt to not have a cup of grease on my fingers after eating these (Chick-Fil-A please take note).

BUT seriously I can’t tell you how mega good these are. The honey cornflake exterior is complimented with a slightly nutty crunch, and the chicken stays incredibly moist. I recommend dipping them in my homemade honey mustard sauce.

Let me know if you or your kids approve as much as I do.

Oh, and do you guys notice the new font on my blog? I kind of love it! I also added an easy print button for the recipes! Let me know if you like it.

 

 

 

Baked Honey Cornflake Chicken
 
Author: 
Recipe type: Main Dish, Dinner, Kid-Friendly, Healthy
Prep time: 
Cook time: 
Total time: 
Chicken breasts are marinated in honey and greek yogurt to ensure tenderness, then the chicken tenders are coated in a honey cornflake cereal and baked until golden and crunchy.
Ingredients
  • Olive or Canola Oil Cooking spray
  • 4 boneless, skinless chicken breasts, cut into vertical strips
  • 2 cups plain nonfat greek yogurt
  • 2 tablespoons honey
  • 2 tablespoons dijon mustard (if desired)
  • 1/4 teaspoon sea salt
  • 2 1/2 cups of Honey Bunches of Oats (either with almonds or honey roasted) cereal, crushed
Instructions
  1. Preheat oven to 350 degrees F.
  2. Rinse your chicken breasts strips and pat dry with a paper towel; set aside. Add greek yogurt, honey, salt, and dijon mustard (if desired) to a large bowl. Place chicken into bowl and toss to coat each in yogurt, cover with plastic wrap and place in fridge for 20 minutes.
  3. Next, place 1/2 of the crushed cereal in a zip loc bag and add 1/2 of the yogurt covered chicken to the bag, shaking to coat. Remove and place on large greased baking sheet then repeat with second half of the cereal and chicken.
  4. Spray the chicken with cooking spray and bake for 20-25 minutes or until chicken is thoroughly cooked.
Notes
Baking time will depend on how large or thick your chicken tenders are. Check after 20 minutes for small tenders. These can also be made into chicken nuggets, just cut chicken into smaller cube like pieces before marinating.


Jul
25

I promised myself that this Summer I would try to set out some time for myself each day. Lately it’s enjoying a perfectly sweet cocktail while watching tangerine painted sunsets; those moments make me want to savor summer forever.

I’ve also discovered that one of my favorite things to do is to get a little crazy cooking in the kitchen. It’s like a competition with myself; how many dishes can I create in one day?

Last Sunday, I pulled five recipes out of my head and made it my mission to finish them all before the night was over. It’s quite possible that I looked like I was on some sort of drug; every inch of kitchen counter space was filled and my pants had about nine different stains on them. Dough flew, marinades were made, and I probably chopped about 23 vegetables; it was so much fun! And no, I’m not being sarcastic.

Sometimes I believe that good things come from chaos. Just take a look at this buttery, sweet, melt-in-your-mouth salmon.

Mmmm I lovvveeeeeee me some fish and the man behind the butcher counter at my local grocery store knows this for a fact. I have been stalking him for weeks asking when he was going to have walleye in (the Minnesota state fish). Apparently the waters have been too warm in Canada so they haven’t been able to net them. Don’t you worry though, I’ll continue to ask. I mean I’m practically there daily anyway.

Instead of walleye, he suggested I bake salmon for a sensational summer meal. Okay… he didn’t actually use the word sensational, but I felt like that’s what he was voicing to me. Anyway in an effort to make the salmon CRAZY GOOD, I marinated the life out of it with an asian inspired sweet teriyaki sauce.

HOLY. WHAT THE… it’s SO, SO GOOD. Even better than…

Well, you know I’m not sure what it’s better than. It’s just really, freaking good. The marinade is simple enough to make yourself and baking salmon is like baking chicken. No really, it is! Don’t be nervous about overcooking it, just at least give it a try for me. Pretty please?! I’ll bake you cookies if you do.

Oh, you’re convinced now? Well that was easy.

For ease, I purchased teriyaki sauce from the grocery store (soy sauce would also work), then whisked in olive oil, garlic, ginger and a little honey and brown sugar for sweetness. I poured it all over the salmon and marinated it until I got hypoglycemic hungry… like to the point of passing out. I wanted to eat my arm. What? Food is so much better when you’re ready to eat everything in sight.

Oh, and don’t you worry about that quinoa, because we’ve already discussed the ease of making it fluffy and delicious in 15 minutes or less. This time it’s cooked in a little bit of garlic salt for that bit of pizzaz. All you really need to do is stir-fry veggies and drink a little sangria… or guzzle it, I mean, whatever works best for you. I choose guzzle.

See? It’s not complicated or time consuming. And now you’ll have extra time to spend time with your honey. Or just in case your single, catch up on reality TV and pin things on Pinterest. For me? Grocery shopping and butcher stalking… totally normal!

Alright time for you to get a little crazy in the kitchen. Sensational salmon is calling your name.

Sesame Ginger Sweet Teriyaki Salmon with Garlic Quinoa Stir-fry
 
Author: 
Recipe type: Dinner, Salmon, Fish
Prep time: 
Cook time: 
Total time: 
Delicious, healthy salmon has never tasted SO good.
Ingredients
  • For the Salmon & marinade:
  • 1 cup teriyaki sauce
  • 1 teaspoon freshly grated ginger
  • 2-4 cloves of garlic, minced
  • 3 tablespoons dark brown sugar
  • 2 tablespoons honey
  • 1/4 cup olive oil
  • 1 pound salmon
  • For Quinoa Stir-fry:
  • 3/4 cup quinoa, rinsed
  • 1/2 teaspoon garlic salt
  • 1 tablespoon olive oil
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 2 clove garlic, minced
  • 1 teaspoon fresh grated ginger
  • 4 cloves garlic, minced
  • 1 1/2 cups sugar snap peas or snow peas
  • Extras
  • salt and black pepper to taste
  • 1/4 teaspoon red pepper flakes, if desired
  • extra soy or teriyaki sauce
  • 1 tablespoon sesame seeds
  • 1/4 cup fresh cilantro, chopped
Instructions
  1. In a large bowl whisk together the marinade ingredients: teriyaki sauce, olive oil, garlic, ginger, brown sugar, and honey. Place salmon in large ziploc bag and add marinade. Place in refrigerator for 1 hour. (I marinated my salmon in a baking pan because I ran out of ziploc bags.)
  2. Preheat oven to 400 degree F. Spray baking pan with nonstick cooking spray. Remove salmon from ziploc bag and place skin side down. Bake for 15-20 minutes or until salmon easily flakes with fork. I found that 18 minutes was absolutely perfect. **See notes for additional information on cooking times.
  3. While salmon is cooking, prepare quinoa stir-fry. Bring 1 1/2 cups of water with garlic salt to a boil in a medium saucepan. Reduce heat to low, add quinoa and cover; simmering until all liquid is absorbed. Remove from heat and let stand another 5-10 minutes. Fluff the quinoa with a fork and set aside. While quinoa is cooking, heat 1 tablespoon of olive oil in large skillet over medium-high heat. Add minced garlic, ginger, and sliced bell peppers; cook for 1-2 minutes. Add sugar snap peas and cook for 2 minutes more. Add quinoa to vegetables, then add salt and pepper to taste and red pepper flakes if desired.
  4. Spoon quinoa stir-fry evenly into 4 bowls or plates. Immediately place salmon on top. Sprinkle with sesame seeds and cilantro. Glaze with extra teriyaki sauce. DIG IN!
Notes
Inspired by How Sweet Eat's Toasted Sesame Ginger Salmon
Salmon is very sensitive and can dry out easily if overcooked, so make sure you watch your fish! For every inch of thickness of the salmon, generally it takes about 10 minutes to cook. Usually salmon fillets are about 1 1/2 inches thick.
Preparing quinoa ahead of time makes this dish even easier; simply reheat quinoa and add to stir fried veggies.

Jul
17

During college I was in love with a salad from a local restaurant. It was always refreshing, consistent, and filling! My best girlfriends and I ate it at least once a week — it was our favorite! I swear the waiters began to know us by name, but that MIGHT have been because we always took at least 10 of the free lollipops they set out in a large bucket. I don’t know why we thought free meant endless supply?

Anyway ordering dirty martinis and a chopped salad with no bacon and dressing on the side was our tradition.

I do have a little advice for you: always eat food before martinis. Seriously remember that.

So, what’s a chopped salad anyway?

It’s simply a salad that includes fresh produce and ingredients that have been ‘chopped’ (or just cut up to fairly equal size), then the salad is typically tossed together. Flavors can be adjusted and dressing may be used. Chopped salads are very popular in restaurants as they make the perfect lighter meal.

I know the question you want to ask me. And the answer is YES, you will look like Heidi Klum if you eat salads like this for dinner… every night… for the rest of your life.

No biggie.

To make the salad I started with fresh romaine hearts then I added protein: pulled chicken breast and chickpeas. The rest? Grilled sweet corn (or whatever you have on hand), fresh grape tomatoes, avocado, crumbled goat cheese, and fresh chopped cilantro. Then tossed (or drizzled) with any dressing you desire. I drizzled mine with my favorite BBQ sauce; it was heavenly.

Seriously this salad is just GOOD. It makes you feel good. In fact I’m starting to think it even makes good things happen. Just the other day I found $20 I never knew I had. Yesterday I made the best banana bread I have EVER made in my life. Today I had an amazing meeting! Oh, and I’ll be traveling again soon!

In any case, I need to eat more chopped salads. That way I can eat more cake.

You see how my brain thinks? It a vicious cycle.

 

5.0 from 1 reviews
Healthy Chicken Chickpea Chopped Salad
 
Author: 
Recipe type: Main Dish, Salad, Lunch, Dinner
Prep time: 
Total time: 
A healthy, delicious salad that's super easy to whip up.
Ingredients
  • 2 large romaine hearts, washed and chopped
  • 1 cup pulled cooked chicken breast
  • 1 (15.5 oz) can chickpeas, rinsed and drained
  • 1 cup grape tomatoes, sliced in half
  • 3/4 cup sweet corn (I grilled mine)
  • 1/4 cup crumbled goat cheese
  • 1/3 cup cilantro, washed and chopped
  • 1 small avocado, diced
  • 1/2 cup BBQ dressing, if desired
Instructions
  1. In a large bowl add lettuce, top with all ingredients except for avocado and BBQ dressing. Toss salad gently.
  2. Place into cold salad bowls. Garnish with diced avocado and drizzle with BBQ dressing if desired. Serve with low-fat corn tortilla strips.
Notes
To make vegan omit chicken and goat cheese. Add in roasted diced red peppers for more flavor. You may you any dressing you like. Sometimes I like adding 2 teaspoons of fresh lemon juice and find that I don't need any dressing at all.


Jun
24

There’s something about pizza that’s irresistible.

Who can just stop at one slice? Especially kids! Seriously, put a large pizza in front of two kids and it will be gone in approximately 5 minutes… then they’ll want cupcakes immediately after. How do they do it?! Bottomless stomachs.

I’d love to go back to that carefree world and eat a whole pizza for breakfast.

I’m being serious here.

I ate bagel bites alllll the time when I was a kid. Cute, delicious little pizza bagels is what they were. And let’s not forget about stuffed crust pizza! Too good. But please NEVER eat a pizza crust stuffed with hot dogs… that’s just disturbing.

As perfect as pizza can be, in any shape or form, I’ve never been a huge fan pepperoni; however, I made a spicy pepperoni tomato sauce, spooned it on top of skillet chicken, and topped it with mozzarella cheese. MIND BLOWING is what it is.

WHAT? The sauce is DAMN good. Quite possibly now the love of my life. No big deal though, I’ll walk you through the deliciousness so you can experience it for yourself in less than 30 minutes!

First we start with the best ingredients for the best sauce: roasted garlic pasta sauce (any type of tomato sauce would work such as marinara), fresh minced garlic, pepperoni, oregano, and fresh basil.

Saute pepperoni and fresh garlic for a few minutes. Savor the smells.

Note: I used turkey pepperoni; it tastes the same but has half the fat and calories of regular pepperoni. You can usually find it at your local grocery store.

 

Next, add your pasta sauce to the pan and add oregano.

Look at that steam rising!

Add red pepper flakes if you desire to make the sauce spicy, otherwise you can leave them out.

But please do add them. My motto: Spice up your food, spice up your life!

Now we add in the million dollar basil. Stir, and get a little obsessed.

Set the sauce aside. Sprinkle chicken with black pepper and cook in a skillet until golden brown and juices run clear.

Once chicken is cooked, spoon the pepperoni sauce on top. Resist the urge to just eat the sauce by the spoonful. I have no willpower sometimes.

Add cheese and place the skillet under the broiler for two minutes.

Remove and garnish fresh basil leaves, extra cheese, and/or extra red pepper flakes!

Even though I’m not a parent, I know that it can be difficult to find healthy meals that kids will enjoy. Just trust me on this: put something in front of them that tastes like pizza, and you’re golden. Using reduced-fat cheese and turkey pepperoni makes it even better for them and you!

Of course there are endless possibilities with this: Throw it on top of pasta or stuff it in a whole wheat pita (pita pizza)!

It’s a truly simple, healthy weeknight dinner that can be whipped together in a flash. I’m all about that.

 

Something else I’m all about? That Magic Mike movie. Drool.

 

Skillet Chicken with Spicy Pepperoni-Tomato Sauce

Cooking spray

2 cloves of garlic, minced

20 slices pepperoni (I used turkey), coarsely chopped

1 1/2 cups healthy tomato pasta sauce*

1/4 teaspoon dried oregano

1/2 teaspoon red pepper flakes

2 tablespoons fresh basil, chopped

2 teaspoons olive oil

1 1/2 pounds chicken breast tenderloins

1/4 teaspoon freshly ground black pepper

1 cup reduced fat shredded mozzarella cheese

Directions

  1. Preheat broiler to high.
  2. Heat a saucepan over medium-high heat. Coat pan with cooking spray. Add garlic and pepperoni; cook 2 minutes or until garlic begins to brown, stirring frequently. Add oregano; cook 30 seconds. Add tomato sauce; bring to a boil. Reduce heat, and simmer 5 minutes. Remove from heat; stir in basil.
  3. Heat a large ovenproof skillet over medium-high heat. Add oil. Sprinkle chicken with pepper. Add chicken to skillet; cook 5-6 minutes or until lightly browned, turning after 3 minutes and cook until chicken juices run clear. Spoon sauce over chicken; sprinkle evenly with cheese. Broil 2 minutes or until cheese melts.

Notes

  • *Use any pasta sauce you like, I recommend healthy low-sodium marinara sauce or a roasted garlic
  • Adapted from Cooking Light
  • Leave out red pepper flakes if cooking for kids, or if you don’t enjoy spicy food

Jun
12

Hey you! Yes, YOU! I like you… a lot. You brighten my day.

I feel so lucky to have such incredible readers; readers who make me feel amazing and inspired every single day. Many of you have been tweeting with me or posting on my Facebook page letting me know which recipes you’re loving, or what’s inspiring you to cook. Some of you have even sent me an email saying how my recipes have encouraged you to eat healthier. You are all so sweet and I’m OVERJOYED that this blog has inspired you.

I don’t know what to say other than… THANK YOU! It’s appreciated more than you know!

Now, let’s talk about quesadillas.

I love them. Adore them. Salivite over them! Yeah, I’m pretty weird but you’re probably okay with that by now if you’re still reading this.

Quesadillas are a traditional mexican dish that usually involves cheese and a savory mixture of vegetables and/or meat. They’re one of my favorite meals to put together at the last-minute because it involves throwing delicious combinations in a tortilla and toasting or frying it until crispy and golden brown. These days the traditional quesadillas have evolved into something wonderful: breakfast (or dessert) quesadillas!

It’s as simple as this: I am obsessed with the peanut butter and banana combo. Typically when I’m in a rush I put the duo on an english muffin and barely remember inhaling my breakfast, but I was getting a little bored with that. So instead of the usual, I thought I’d make it interesting by making peanut butter and banana quesadillas and adding in seasonal, ripe strawberries for a sort of PB&J twist.

My mind was BLOWN AWAY after one bite. In all seriousness, yours probably will be too.

If you’ve never experienced the peanut butter, strawberry, and banana combo–prepare to be amazed!

First of all–the strawberries in the quesadilla! They almost taste like they were roasted–exploding with flavor and juicyness from the heat. It reminds me of a peanut butter and jelly sandwich, except with a fresh, more interesting appeal. The crunch of the tortilla and the warm, creamy peanut butter makes me wish I could go back to grade school and demand ask nicely for this in my lunchbox.

When making quesadillas I always use whole wheat-low carb tortillas because I love the nutty flavor of them, plus whole grains keep you fuller, longer. I recommend using Joesph’s Tortillas, but any whole grain tortilla would work well. This also would be an optimal pre or post-workout snack or meal because of the good carbs and healthy fats.

Additionally I HIGHLY recommend trying this for dessert. It’s pretty guilt-free, perfect for sharing, and kids will even love them. Plus they are vegan, and you could certainly make them gluten-free by using GF tortillas.

The possibilities are endless! Think about it.

Wouldn’t replacing nutella for peanut butter be dreamy? Or perhaps sprinkling in a few mini chocolate chips? What about dipping them in a warm chocolate sauce?

THAT could be like tasting a little bite of heaven. But those are just suggestions, feel free to get creative!

As requested, nutritional information is included.

Just please note that after this quesadilla, you’ll never want to settle for a traditional PB&J again. If you try them, be sure to let me know what you think.

Peanut Butter, Strawberry, & Banana Quesadillas
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 1/2 quesadilla
  • Calories: 263
  • Fat: 11g
  • Carbohydrates: 36g
  • Sugar: 9g
  • Fiber: 4g
  • Protein: 8g
Recipe type: Breakfast, On the Go, Healthy, Snack
Prep time: 
Cook time: 
Total time: 
Delicious breakfast quesadilla stuffed with peanut butter, bananas and fresh strawberries. A great on the go breakfast.
Ingredients
  • Cooking spray or butter
  • 2 tablespoons natural creamy peanut butter
  • 2 whole grain tortillas
  • 1 large ripe banana, sliced
  • 4-5 strawberries, sliced
  • 1/8 teaspoon cinnamon (if desired)
Instructions
  1. Heat a medium skillet over medium high heat and spray pan with cooking spray.
  2. Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together.
  3. When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut each quesadilla into halves or quarters.
  4. Serves 2-4.
Notes
For a dessert version try adding 1 teaspoon of mini chocolate chips in
Serve with honey, maple syrup, vanilla greek yogurt, or chocolate sauce
Try with different nut butters, nutella or almond butter would be good
The nutritional information below is based on using a flour tortilla. Using a low carb, whole grain tortilla would lower the calories and carb count. It would also increase the fiber.

May
02

Guess what Saturday is?

Cinco de Mayo!

Guess what we do?

Stuff our face with Mexican goodness and guzzle skinny margaritas. Duh.  

Don’t act like you’re not intrigued with breakfast enchiladas. Psssstt… they’re healthy too! The guys who taste tested these for me even approved, buuuuttttt I have a feeling Paula Deen would not. Sorry Paula, we’re saving our calories for margaritas.

Let’s be honest with eachother for a moment. There is no pretending that we won’t chase down everything with alcoholic beverages come Saturday. Margaritas with breakfast? Why not? it’s Cinco de Mayo and I love to pretend I’m Mexican! Come on, we know how this holiday works… and how painful Sunday is going to be.

Forget about hangovers. Focus on a breakfast that gets you ready for a day full of delicious chips and guac. Since Cinco de Mayo happens to be this Saturday (and because I prefer a week full of celebrations), I thought I’d share this with you a little early.

I had been thinking about breakfast enchiladas for quite sometime. More like dreaming about them every night. Anyway I decided to wrap the traditional huevos rancheros breakfast (eggs + beans) into tortillas and load them with delicious business (also known as red sauce and avocados). 

I’m really happy with that decision because I now want to eat these everyday for the rest of my life. And I can do that because they only have about 230 calories per enchilada. Yes!

Let me break it down for you.

Whole wheat tortillas (because we’re healthy whole grain eating people, duh).

Fluffy scrambled eggs (with mostly protein packed egg whites).

Refried black beans.

Jalapeno.

Cilantro.

Red peppers.

Low fat cheeeeeese.

Uhhhh can I just tell you that basically these enchiladas are made from the best stuff on earth?

This is the fun part. The delicious business.

We combine the things I dream about into the tortillas. Drizzle with LOTS of red sauce, and roll them up tight. Time to pop in the oven and get ready for a tastebud party in less than 30 minutes. 

To be honest, enchiladas never disappoint me. And these certainly wont disappoint you.

 

Skinny Huevos Rancheros Breakfast Enchiladas

6 whole wheat tortillas (I like low carb, or you could also use corn tortillas to make these gluten-free.)

2 whole eggs + 6 egg whites

1 can (16 oz) good red enchilada sauce

1 can (16 oz) refried black beans

1/2 red bell pepper, diced

1/2 cup cilantro, chopped

1 jalapeno, seeded and diced

3/4 cup low-fat cheese (I like colby jack or mexican)

Pinch of salt

Black pepper

1 tomato, diced

1/2 avocado, diced

6 tablespoons fat free sour cream

 

Directions 

  1. Preheat oven to 350 degrees F. Combine refried beans, diced red peppers, cilantro, and jalapeno together in a large bowl; set aside. In a medium bowl beat your eggs together. Coat large pan with non stick cooking spray and add your eggs. Let eggs set around the edges, and then begin to stir every few seconds, until eggs are barely set and still fluffy. Sprinkle with a dash of salt and pepper. Remove from heat and set aside.
  2. Place your tortillas on a microwave safe plate and microwave for about 20 seconds. Next, coat 11×7 inch pan with nonstick spray.
  3. Next fill each tortilla the following way: spread 1/4 cup of black bean mixture in the middle of each tortilla, add 2 heaping tablespoons of scrambled eggs, 1 heaping tablespoon of cheese, and 2 tablespoons of enchilada sauce. Roll each tortilla up one by one and place seam side down in the baking dish. You will end up with 6 tortillas.
  4. Pour remaining enchilada sauce over the top of the rolled tortillas, then sprinkle remaining cheese on top. Bake 25 minutes. Let stand a couple of minutes, then sprinkle with extra cilantro, tomatoes, and avocados. Add 1 tablespoon of sour cream on top if desired.

Serves 6 

Notes:

  • You could certainly use all egg whites if desired to cut more calories from the recipe
  • These would also be delicious with a green chili enchilada sauce
  • To make gluten-free, use corn tortillas
  • For another great, healthy enchilada recipe, check out my black bean chicken enchiladas

 

Nutrition facts

Calories 228
 
Total Fat 7g
Saturated Fat 2g
Monounsaturated Fat 3g
Polyunsaturated Fat 1g
Total Carbohydrate 31g
Dietary Fiber 5g
Sugars 2g
Protein 10g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

* I used SweeterSpoon.com to calculate the nutritional information


Apr
11

I have some very important information to share with you.

I’m on a no pie diet. The importance of that statement can’t be questioned.

Does this mean you won’t see sweet recipes? Nope, it just means I’m going to bake and eat brownies, cookies, and homemade pop-tarts instead. Pie baking is saved for special occasions only (otherwise my thighs would hate me). Wait, my half-birthday is coming up! That’s a special occasion… right? More pie please!

Focus Monique. Obviously we’re not taking about anything sweet here. What we are talking about is a Sweet Potato & Chicken Mexican Stir-Fry that you’ll want every day for the rest of your life. Facts only.

Read more.


Apr
03

I seriously need a vacation.

A place where I can go to have both a delicious experience and a delicious time. I just want to eat all day and bask in the sun. Hmmm… Mexico? They may have Cartels, but that won’t stop me. Homemade guacamole, fresh pico de gallo, cheese on everything. Yes please! But wait, I can’t forget about those warm salty tortilla chips. Note to self: warn dates of obsession with tortilla chips so they don’t touch the bowl.

There’s just so much comfort in the simplicity of good Mexican food.

My obsession with fish tacos began last summer when my Godfather and I went to the local Minneapolis food truck, Barrio. They happen to be known for their tacos & tequila. (Hell yes!) We spent nearly a half hour waiting in line under the beating sun. I can tell you that it was absolutely worth sweating for. The fish was beer battered, fried crisp to perfection, then wrapped between a corn tortilla and topped with a creamy slaw. I put a little habanero salsa in mine too. Such a delicious experience.

 

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Feb
23

I had oatmeal, a chocolate protein shake, and broccoli for dinner tonight. Wait… what?! Yes, it’s that time of year. Warm weather is on its way, and soon I’ll be spending my days in oversized sunglasses and a bikini. That’s my plan.

I’m getting ready by eating simple meals, but that only gets you so far. I’ve also been attending hot yoga classes. I’m really hoping the next time I go the guy next to me doesn’t smell like Campbell’s chicken noodle soup. Broth sweat is not cool dude!

Anyway, I’m getting prepared and I’m sure you all can relate. This is real life. I know you want chocolate cake and fluffy cream cheese frosting… I do too. But let’s just play it cool this weekend, okay?

Time to hush up and make some healthy, delicious chili!

 

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