Whew! I have been so busy this past weekend, I almost forgot to post a new recipe this week. As you may know, it is Monday, so that means another recipe for the 365 Recipe Challenge. Today I am sharing my recipe for breakfast casserole. I love breakfast casserole...love, love, love it. I love it so much I forgot to take a picture before we ate it all.
You will need:
6 medium red potatoes (you can sub frozen hash browns)
3 eggs + 1/4 cup milk (or 3/4 cup egg substitute + 1/4 milk)
1 pack ground breakfast sausage (regular or spicy)
1 block cream cheese (I use the 1/3 less fat)
1-2 cups shredded cheese
bread- any kind (I have even used hot dog buns in a pinch)
salt and pepper (or cajun seasoning if you live in our house)
9x12 baking dish
cooking spray
Instructions:
Bake or boil your potatoes until cooked through. This time, I decided to toss all the potatoes into my microwave and used the handy baked potato button- it worked like a dream. Alternately, I have made this with store bought hash browns so if you have those, just cook them to the package directions. Set the potatoes to the side and allow to cool. Spray your baking dish with cooking spray. Tear the bread into bite size pieces and cover the bottom of the baking dish. Brown the sausage on the stove. Once it is cooked add the package of cream cheese to the sausage. Stir until the cream cheese melts into the sausage. Sneak a taste- it is amazing. Spread the cream cheese and sausage mixture over the bread. It doesn't have to be smooth, just attempt to distribute it evenly. Cut your potatoes into bite size pieces and spread them over the sausage mixture. Spray lightly with the cooking spray, and then season liberally with the seasoning of your choice. In a large measuring cup, mix together the eggs and milk. Pour evenly over the potatoes. Cover with aluminum foil and bake in a 350 degree oven for 20 minutes. Remove from the oven and add the shredded cheese of your choice. Return to the oven until the cheese is melted. Serves 12
That's what's for dinner...or breakfast!
Monday, September 24, 2012
Monday, September 17, 2012
Cincinnati Style Chili- 365 Recipe Challenge
Hey guys! This 365 Recipe Challenge is certainly forcing me to keep up with this blog (however, I did forget to take a picture this week). They say it takes 21 days to create a habit, so hopefully after a year of posting I will be in the regular habit of posting a recipe every week! I am really trying to vary the recipes that I post, so if there is anything you would like to see, please comment below. You can give me a particular meal or ingredient and I will see what I can make happen.
For this week, I am posting an old recipe that I have made new again. Cincinnati Chili. In case you don't know what it is, Cincinnati Chili is chili that is served over spaghetti. I know what you are thinking- chili on spaghetti? Let me tell you, it is fantastic! I questioned it at first too, but then I decided it would probably be similar to a tomato sauce with ground meat in it, and it is...but so much better! I originally found this recipe as part of a 5 meals for $50 article. I have changed it a little to fit my family's tastes. Usually, Cincinnati Chili doesn't have beans in it, so if you hate them, leave them out. But, as the article suggested, adding beans increases the fiber (I always love an opportunity to add fiber), but the big reason I add them is for cheap protein. You can get a can of beans for .69 cents (dried beans are even cheaper!). That one can of beans makes your chili go so much further which means less money per serving. If you are a vegetarian (or on a tight budget), you could leave out all the meat and just add more beans (and maybe some lentils?)!
Now that we have discussed beans vs. meat, I am going to drop another culinary experiment on you. Spaghetti Squash instead of pasta. I'm sure your considering not even continuing to read, but hear me out. It is a great source of fiber, super low in calories (you can eat a truck load and not feel guilty), and it is a great way to hide a vegetable. Tell your kids it is pasta, unless they see you make it, they will never know the difference. For full disclosure, my husband can tell the difference, especially since he takes out the trash and therefor sees the skins in the bin. It isn't his favorite food, however he appreciates how much you can shovel in for so few calories. He just requests a really flavorful sauce on top...hence the chili.
So what have we learned today? 1. Chili over spaghetti is delicious. 2. Beans added to chili add fiber and additional servings. 3. You should lie to your children or spouse and feed them squash instead of pasta. Okay...maybe lie is too strong of a word. Let's move on!
You Will Need:
1 package ground meat (I used 99% lean Turkey- we are watching our fat intake)
1 can pinto beans, drained
1 can fire roasted tomatoes
1/2 box low sodium stock (I used chicken because it is what I had, but beef is good too. Vegetarians could substitute vegetable broth.)
1 bag frozen corn, pepper, onion and black bean mixture (optional- I got overly excited at the store)
2-4 TBSP Chili Powder (I like a lot)
1/2 TBSP Cinnamon (I know you are questioning my insanity- but do it, I promise it is good.)
1 TBSP Cumin (check your chili powder first- it might already be in there)
2 TBSP Cajun Seasoning (optional- can sub Salt and Pepper for a milder version)
Salt and Pepper to taste
1 Large Spaghetti squash (or pasta if you must)
Skillet
Crock pot or large pot, sprayed well with cooking spray
Instructions:
Brown your meat in a skillet. While it is cooking, season it well with the cajun seasoning. Drain the meat and transfer to your crock pot. Add the remaining ingredients, except salt, pepper, and the spaghetti squash to the crock pot and mix well. Set the crock pot to 6 hrs on high.
1 hour before you want to eat prepare your spaghetti squash. If you buy one at the store, there is usually a sticker that tells you how long to cook it. If you get yours from a CSA like me, they don't come with the sticker (trust me, I was actually surprised not to see it- and then I felt like an idiot). Cut the squash in half length wise and scoop out the seeds. Sprinkle well with salt and pepper and place cut side down on a greased baking pan. Bake in a 350 degree oven for 45 minutes. The skin will brown and you will be able to squeeze it when it is done. Scrape out the inside with a fork to make spaghetti!
While you're waiting on your squash, now would be a good time to taste your chili. We haven't added any salt or pepper yet because we used a lot of processed ingredients* that already contained salt. Taste it now and add salt and pepper if you need it. I usually end up adding a good amount of both, but it really depends on the ingredients you started with. You might also want to add other things depending on your preference (like more chili powder or crushed red pepper to give it a kick!)
Now, this is one of those meals where you will have leftovers of somethings but not the others. The chili (with the beans) will make 8 servings. One large spaghetti squash will easily serve 2 adults and 1 child, possible 3 adults who aren't super hungry. I usually split a squash with my husbands because we like to eat, but we usually don't clean our plate. If you are diligent, you could probably scrape out enough for 2 adults and 2 small children.
Nutritional Information for 1 serving of chili with half a spaghetti squash:
Calories: 214
Carbs: 44 (30 come from the squash)
Fat: 1
Protein: 21
Fiber: 11
Sugar: 14 (12 come from the squash)
Nutritional Information for 1 serving of chili:
Calories: 131
Carbs: 14
Fat: 1
Protein: 18
Fiber: 5
Sugar: 2
I know your wondering what I am going to do with the left over chili, right? Well I will tell you. I found this gem on Pinterest and I have been waiting to try it until I had some leftover chili. Well now I do. Yum!
That's what's for dinner tonight AND tomorrow night.
*A word about processed foods...
I know some people never like to use canned or frozen foods. Yes, fresh is best. We even joined a CSA this year so we would have access to fresh fruits and vegetables. It didn't fit our lifestyle. We could never eat the fresh food before it went bad, and half the time we didn't have what we needed or we had too much of one thing. I did end up freezing a lot of things for later use, but my point is, fresh isn't always an option. If you can, make your own stock, use dried beans and chop fresh veggies. If it is a choice between going through the drive through on your way home from car pool or using canned/ frozen veggies that have already been prepped for you-use the canned/frozen stuff. A canned bean is better than a french fry any day of the week. Don't get so caught up in all the hype against processed foods that you give up. Just read the ingredients and buy the product with the shortest list and least salt.
For this week, I am posting an old recipe that I have made new again. Cincinnati Chili. In case you don't know what it is, Cincinnati Chili is chili that is served over spaghetti. I know what you are thinking- chili on spaghetti? Let me tell you, it is fantastic! I questioned it at first too, but then I decided it would probably be similar to a tomato sauce with ground meat in it, and it is...but so much better! I originally found this recipe as part of a 5 meals for $50 article. I have changed it a little to fit my family's tastes. Usually, Cincinnati Chili doesn't have beans in it, so if you hate them, leave them out. But, as the article suggested, adding beans increases the fiber (I always love an opportunity to add fiber), but the big reason I add them is for cheap protein. You can get a can of beans for .69 cents (dried beans are even cheaper!). That one can of beans makes your chili go so much further which means less money per serving. If you are a vegetarian (or on a tight budget), you could leave out all the meat and just add more beans (and maybe some lentils?)!
Now that we have discussed beans vs. meat, I am going to drop another culinary experiment on you. Spaghetti Squash instead of pasta. I'm sure your considering not even continuing to read, but hear me out. It is a great source of fiber, super low in calories (you can eat a truck load and not feel guilty), and it is a great way to hide a vegetable. Tell your kids it is pasta, unless they see you make it, they will never know the difference. For full disclosure, my husband can tell the difference, especially since he takes out the trash and therefor sees the skins in the bin. It isn't his favorite food, however he appreciates how much you can shovel in for so few calories. He just requests a really flavorful sauce on top...hence the chili.
So what have we learned today? 1. Chili over spaghetti is delicious. 2. Beans added to chili add fiber and additional servings. 3. You should lie to your children or spouse and feed them squash instead of pasta. Okay...maybe lie is too strong of a word. Let's move on!
You Will Need:
1 package ground meat (I used 99% lean Turkey- we are watching our fat intake)
1 can pinto beans, drained
1 can fire roasted tomatoes
1/2 box low sodium stock (I used chicken because it is what I had, but beef is good too. Vegetarians could substitute vegetable broth.)
1 bag frozen corn, pepper, onion and black bean mixture (optional- I got overly excited at the store)
2-4 TBSP Chili Powder (I like a lot)
1/2 TBSP Cinnamon (I know you are questioning my insanity- but do it, I promise it is good.)
1 TBSP Cumin (check your chili powder first- it might already be in there)
2 TBSP Cajun Seasoning (optional- can sub Salt and Pepper for a milder version)
Salt and Pepper to taste
1 Large Spaghetti squash (or pasta if you must)
Skillet
Crock pot or large pot, sprayed well with cooking spray
Instructions:
Brown your meat in a skillet. While it is cooking, season it well with the cajun seasoning. Drain the meat and transfer to your crock pot. Add the remaining ingredients, except salt, pepper, and the spaghetti squash to the crock pot and mix well. Set the crock pot to 6 hrs on high.
1 hour before you want to eat prepare your spaghetti squash. If you buy one at the store, there is usually a sticker that tells you how long to cook it. If you get yours from a CSA like me, they don't come with the sticker (trust me, I was actually surprised not to see it- and then I felt like an idiot). Cut the squash in half length wise and scoop out the seeds. Sprinkle well with salt and pepper and place cut side down on a greased baking pan. Bake in a 350 degree oven for 45 minutes. The skin will brown and you will be able to squeeze it when it is done. Scrape out the inside with a fork to make spaghetti!
While you're waiting on your squash, now would be a good time to taste your chili. We haven't added any salt or pepper yet because we used a lot of processed ingredients* that already contained salt. Taste it now and add salt and pepper if you need it. I usually end up adding a good amount of both, but it really depends on the ingredients you started with. You might also want to add other things depending on your preference (like more chili powder or crushed red pepper to give it a kick!)
Now, this is one of those meals where you will have leftovers of somethings but not the others. The chili (with the beans) will make 8 servings. One large spaghetti squash will easily serve 2 adults and 1 child, possible 3 adults who aren't super hungry. I usually split a squash with my husbands because we like to eat, but we usually don't clean our plate. If you are diligent, you could probably scrape out enough for 2 adults and 2 small children.
Nutritional Information for 1 serving of chili with half a spaghetti squash:
Calories: 214
Carbs: 44 (30 come from the squash)
Fat: 1
Protein: 21
Fiber: 11
Sugar: 14 (12 come from the squash)
Nutritional Information for 1 serving of chili:
Calories: 131
Carbs: 14
Fat: 1
Protein: 18
Fiber: 5
Sugar: 2
I know your wondering what I am going to do with the left over chili, right? Well I will tell you. I found this gem on Pinterest and I have been waiting to try it until I had some leftover chili. Well now I do. Yum!
That's what's for dinner tonight AND tomorrow night.
*A word about processed foods...
I know some people never like to use canned or frozen foods. Yes, fresh is best. We even joined a CSA this year so we would have access to fresh fruits and vegetables. It didn't fit our lifestyle. We could never eat the fresh food before it went bad, and half the time we didn't have what we needed or we had too much of one thing. I did end up freezing a lot of things for later use, but my point is, fresh isn't always an option. If you can, make your own stock, use dried beans and chop fresh veggies. If it is a choice between going through the drive through on your way home from car pool or using canned/ frozen veggies that have already been prepped for you-use the canned/frozen stuff. A canned bean is better than a french fry any day of the week. Don't get so caught up in all the hype against processed foods that you give up. Just read the ingredients and buy the product with the shortest list and least salt.
Monday, September 10, 2012
BBQ Chicken Taco Bites- 365 Recipe Challenge
Today I have got another recipe for the 365 Recipe Challenge. Since I did a dessert last week, I thought I would do a main dish. I have been in the mood for all things BBQ Chicken so I decided to make bite size tacos. One of my favorite foods are BBQ nachos, and these are pretty close. Also, by using scoop size tortilla chips, these are portion controlled! You can follow my recipe for poached chicken or swap in any leftover chicken you have on hand.
You Will Need:
1 Poached Chicken Breast (recipe below)
1 small jar diced green chilies
1/4 cup Stubb's BBQ sauce (more or less, depending on how saucy you like your tacos)
1 Bag Tostitos Scoops Corn chips
1 cup shredded Monterey Jack cheese
Muffin Tin
Instructions:
With 2 forks, shred the poached chicken in a large bowl. Add the green chilies and BBQ sauce and mix well. Fill each chip with a spoonful of the chicken mixture. Top with a small amount of shredded cheese. I like to place each chip in a muffin tin so they don't tip over. Bake at 350 degrees until the cheese is browned and bubbly. Top with plain yogurt or sour cream. Makes 48 bite size tacos or 4 servings
My husband loved these so much that I made him a buffalo chicken version the next night. I left out the green chilies and swapped the BBQ sauce for hot sauce. Instead of topping them with plain yogurt, we used ranch dressing.
Nutritional Information Each:
Calories: 25
Carbs: 2
Fat: 1
Protein: 1
Sugar: 0
Fiber: 0
Nutritional Information Per Serving:
Calories: 295
Carbs: 24
Fat: 14
Protein: 13
Fiber: 2
Sugar: 2.5
Poached Chicken
I make this chicken whenever I need shredded chicken for a recipe but don't have any leftover chicken. It works great in soups, tacos, enchiladas, etc. Also, you can set on a back burner of the stove and just ignore it.
You Will Need:
1 pound of chicken
1 red onion (your chicken might take on a grayish hue from the purple onion. If this bothers you, use a different type of onion)
4 stalks of celery
a few cloves of garlic
Salt and Pepper
Water
A large stock pot
Instructions:
Roughly chop the onion, celery, garlic and chicken into large chunks. Place the veggies and chicken in large pot of water heavily seasoned with salt and pepper. Bring the water to a boil, and then reduce to a simmer. Cover with a lid and let if cook for at least 1 hour. The chicken will no longer be pink in the center and easily shred with 2 forks when it is done.
That's what's for dinner! Enjoy!
 |
| Sorry for the crappy picture- I was so hungry! |
You Will Need:
1 Poached Chicken Breast (recipe below)
1 small jar diced green chilies
1/4 cup Stubb's BBQ sauce (more or less, depending on how saucy you like your tacos)
1 Bag Tostitos Scoops Corn chips
1 cup shredded Monterey Jack cheese
Muffin Tin
Instructions:
With 2 forks, shred the poached chicken in a large bowl. Add the green chilies and BBQ sauce and mix well. Fill each chip with a spoonful of the chicken mixture. Top with a small amount of shredded cheese. I like to place each chip in a muffin tin so they don't tip over. Bake at 350 degrees until the cheese is browned and bubbly. Top with plain yogurt or sour cream. Makes 48 bite size tacos or 4 servings
My husband loved these so much that I made him a buffalo chicken version the next night. I left out the green chilies and swapped the BBQ sauce for hot sauce. Instead of topping them with plain yogurt, we used ranch dressing.
Nutritional Information Each:
Calories: 25
Carbs: 2
Fat: 1
Protein: 1
Sugar: 0
Fiber: 0
Nutritional Information Per Serving:
Calories: 295
Carbs: 24
Fat: 14
Protein: 13
Fiber: 2
Sugar: 2.5
Poached Chicken
I make this chicken whenever I need shredded chicken for a recipe but don't have any leftover chicken. It works great in soups, tacos, enchiladas, etc. Also, you can set on a back burner of the stove and just ignore it.
You Will Need:
1 pound of chicken
1 red onion (your chicken might take on a grayish hue from the purple onion. If this bothers you, use a different type of onion)
4 stalks of celery
a few cloves of garlic
Salt and Pepper
Water
A large stock pot
Instructions:
Roughly chop the onion, celery, garlic and chicken into large chunks. Place the veggies and chicken in large pot of water heavily seasoned with salt and pepper. Bring the water to a boil, and then reduce to a simmer. Cover with a lid and let if cook for at least 1 hour. The chicken will no longer be pink in the center and easily shred with 2 forks when it is done.
That's what's for dinner! Enjoy!
Monday, September 3, 2012
Peanut Butter Chocolate Oatmeal Bars - 365 Recipe Challange
O.M.G. These are to die for. Not exactly low calorie, but they are made with ingredients you can feel good about. Also, they are so satisfying, you wont eat the whole pan in one sitting- although you will want to. I created this recipe as part of a 365 recipe challenge I am doing with some friends. There are 7 of us, and we each post a recipe every week. My goal is to try new things instead of old favorites. Peanut butter and chocolate is definitely an old favorite, but this is the first time it remotely feels healthy.
You will need:
2 cups rolled oats (I used Bob's Red Mill Gluten Free Rolled Oats)
1 can chickpeas, rinsed, drained and pureed
1/2 cup raw (local if you can get it) honey
1/2 cup natural peanut butter. (I used MaraNatha Organic Creamy Peanut Butter with Sea Salt)
2 tsp vanilla
1 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 1/2 chocolate chips (I think I went a little overboard, so use your judgement)
Instructions:
Puree your can of chickpeas, adding only enough water for the blender to get things really smooth. I think I added about 1/4 cup to mine, but I recommend adding it about a tablespoon at a time. Combine the chickpeas, peanut butter and honey and half of the oats in a large bowl. Grind the rest of the oats, baking powder, baking soda and salt into oat flour. I used my coffee grinder, but I blender works too. Add the oat flour and vanilla to the bowl and mix well. Now for the chocolate chips. I added a cup of chocolate chips to the mix and sprinkled 1/2 a cup on top once the batter was in the pan. To be honest, 1 1/2 cups is a lot of chocolate, but the batter isn't too sweet so it works. That being said, these could be less sweet and I would still like them. Next time I may add 1/2 cup to the batter and 1/2 cup to the top.
Bake in a 350 degree oven for 25 minutes until the edges brown. Allow the bars to cool in the pan before you cut into them. You wont want to wait, but you will just have to eat them out of the pan with a spoon if you don't give them a chance to rest. Makes 24.
Nutritional Information per Bar:
Calories: 150
Carbs: 22
Fat: 6
Protein: 5
Sugar: 12
Fiber: 3
You will need:
2 cups rolled oats (I used Bob's Red Mill Gluten Free Rolled Oats)
1 can chickpeas, rinsed, drained and pureed
1/2 cup raw (local if you can get it) honey
1/2 cup natural peanut butter. (I used MaraNatha Organic Creamy Peanut Butter with Sea Salt)
2 tsp vanilla
1 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 1/2 chocolate chips (I think I went a little overboard, so use your judgement)
Instructions:
Puree your can of chickpeas, adding only enough water for the blender to get things really smooth. I think I added about 1/4 cup to mine, but I recommend adding it about a tablespoon at a time. Combine the chickpeas, peanut butter and honey and half of the oats in a large bowl. Grind the rest of the oats, baking powder, baking soda and salt into oat flour. I used my coffee grinder, but I blender works too. Add the oat flour and vanilla to the bowl and mix well. Now for the chocolate chips. I added a cup of chocolate chips to the mix and sprinkled 1/2 a cup on top once the batter was in the pan. To be honest, 1 1/2 cups is a lot of chocolate, but the batter isn't too sweet so it works. That being said, these could be less sweet and I would still like them. Next time I may add 1/2 cup to the batter and 1/2 cup to the top.
Bake in a 350 degree oven for 25 minutes until the edges brown. Allow the bars to cool in the pan before you cut into them. You wont want to wait, but you will just have to eat them out of the pan with a spoon if you don't give them a chance to rest. Makes 24.
Nutritional Information per Bar:
Calories: 150
Carbs: 22
Fat: 6
Protein: 5
Sugar: 12
Fiber: 3
**Update: My math was wrong when I originally calculated the nutritional information for these. The new information is now listed.**
Friday, August 24, 2012
Broccoli Alfredo Bake
Continuing the tradition of our 30 Day Meal Plan, today I have a meal that not only contains "cheesy" pasta, it also sneaks in a hefty punch of broccoli. This meal can be baked in the oven or cooked in the crock pot. For today's recipe, I am using the oven method...because I wanted it faster than the 3 hours the crock pot takes. If you want to use your crock pot, dump in your ingredients (uncooked, except the chicken), mix together well and cook on low for 3 hours. The crock pot is great if you find yourself with free time earlier in the day. It is not so great if you wont be around in 3 hours (the pasta gets mushy if you over cook it) or you want to eat now.
You will need:
left over chicken, shredded. About 8 ounces
pound of broccoli florets
1/4 cup of parmesan cheese (harder the cheese = less fat)
2 servings of your favorite pasta- I used Tinkyada gluten free shells
S.O.S Mix
1/4 cup of bread crumbs (optional- I don't use these in the crock pot version)
Salt/Pepper/Garlic
A crock pot or baking dish
cooking spray
Instructions:
Steam your broccoli. I buy the steamer bags for the microwave. I am not patient enough to cook it on the stove top. If you are using the crock pot method you do not have to steam it in advance. Place your cooked broccoli, and left over chicken in your baking dish (which I am sure you remembered to spray with cooking spray). Sprinkle half of your parmesan cheese over the chicken and broccoli and mix well. If you are like me, you will be excited to see that the once giant hunks of broccoli break up on their own now that they are cooked. Yay for being lazy when chopping broccoli.
That's what's for dinner!
Nutritional Information Per Serving:
Calories: 228
Carbs: 30
Fat: 4
Protein: 13
Fiber: 2
Sugar: 2
You will need:
left over chicken, shredded. About 8 ounces
pound of broccoli florets
1/4 cup of parmesan cheese (harder the cheese = less fat)
2 servings of your favorite pasta- I used Tinkyada gluten free shells
S.O.S Mix
1/4 cup of bread crumbs (optional- I don't use these in the crock pot version)
Salt/Pepper/Garlic
A crock pot or baking dish
cooking spray
Instructions:
Steam your broccoli. I buy the steamer bags for the microwave. I am not patient enough to cook it on the stove top. If you are using the crock pot method you do not have to steam it in advance. Place your cooked broccoli, and left over chicken in your baking dish (which I am sure you remembered to spray with cooking spray). Sprinkle half of your parmesan cheese over the chicken and broccoli and mix well. If you are like me, you will be excited to see that the once giant hunks of broccoli break up on their own now that they are cooked. Yay for being lazy when chopping broccoli.
Drain your pasta, add it to your baking dish, but save 1 1/4 of the pasta water to make your S.O.S mix. By using the pasta water, the left over starches will help it stick to the pasta. It will also keep the final sauce from being runny. Once you make your S.0.S mix, taste it. Do you need salt, pepper or garlic? I didn't- but you might. Add your seasonings now. Pour your S.0.S mix over the chicken, broccoli and pasta. Add the rest of your parmesan cheese and mix well. At this point, I feel it is important to point out that I am really trying to go easy on the dairy. Some of you may disagree with my anti- cheese stance, so if you are one of those people, I would had some sort of Italian cheese now. I won't judge you.
Sprinkle the top of the casserole with your bread crumbs...or don't. It depends if you like crunchy bits on top of your cheesy pasta. I would leave this off in the crock pot, but they get nice and golden brown in the oven. Gluten free people: as you know, sometimes gluten free stuff wont brown. If you gently spray the bread crumbs with the cooking spray, you will get more of a toasty effect. Just be careful you don't spray to close and blow away all your bread crumbs. Bake at 350 for 20 minutes or until it is bubbly. Serves 4
That's what's for dinner!
Nutritional Information Per Serving:
Calories: 228
Carbs: 30
Fat: 4
Protein: 13
Fiber: 2
Sugar: 2
Wednesday, August 22, 2012
Chicken and Chickpea Stew
Today I've got another meal off my 30 day meal plan. On the schedule, it is listed as "White Chicken Chili- but I changed my mind on what I wanted to put in the chili. I had bits and pieces from other recipes (like corn, enchilada sauce and chilies) that I wanted to use up. Whenever possible I try to use things I already have instead of doing extra work. This version still has Chicken, and I did have to cook chicken before I could make it, but USUALLY I have leftover chicken. I also added spinach to the recipe because it was in the fridge, and not going to last much longer, meaning the result is less "white" than usual. Also, I left out most the usual beans. So, this feels more "stew" like to me. Here we go...
You Will Need:
1 breast of leftover chicken, shredded
1 can of Chickpeas (or gonzo beans as we call them in our house). You can use any "white" bean.
Half a jar of salsa (left over from a party)
Half a can of green chilies (left over)
Half a can of corn (left over)
Half a can of enchilada sauce (left over-you don't need this, so just substitute spices if you don't have it)
Half a bag of baby spinach (left over...are we seeing a trend here?)
1 jar of homemade chicken broth (or what ever you can get your hands on)
Chili powder, Salt, Pepper, Cumin, garlic, paprika, red pepper
Cooking Spray
A Crock Pot or other cooking vessel
Instructions:
Spray the vessel of your choice (I will be using a crock pot) with cooking spray. Place chicken, beans, salsa, corn, chilies, enchilada sauce, and broth in the crock pot. Stir to mix well. Place the crock pot on the high setting for an hour (bring to a boil on the stove), and add your spinach. Turn your crock pot to the low setting (or simmer on the stove) and cook until the beans are tender (about 3 hours in the crock pot). About halfway through I usually check the seasonings. I almost always add chili powder, and cumin. If your stew doesn't have that flavor you associate with mexican food- you probably need to add cumin. Depending on the broth used, you may also need to add salt and pepper. If you did not add the enchilada sauce, you can add about a tsp of chili powder, garlic, paprika and cumin at the beginning. If you like it spicy, add some red pepper. A little goes a long way, and there is nothing wrong with tasting as you go- just use a clean spoon! Serves 3.
Nutritional Information per serving:
Calories: 297
Carbs: 36
Fat: 9
Sugar: 2
Protein: 23
Fiber: 11
Monday, August 20, 2012
Taco (aka Enchilada) Casserole
And so the monthly meal plan continues! As you may know, I have been trying to schedule a month of meals so I don't have to worry about what we are going to have for dinner each night. A few weeks ago, I posted our meal plan. I'd be lying if I said we were sticking to it. The biggest issue we've had is that life gets in the way. Also, sometime I am just not in the mood for what is on the menu for a particular day. Usually, I can just swap days though. However, even though I don't plan meals for Saturday and Sunday thinking we'd eat leftovers- we still seem to be behind in our meals. We have eaten out twice since we have been doing this, so I know that isn't the culprit. We have not been having to throw away any leftover food, but I couldn't tell you why we aren't on schedule. I also plan our meals to have no more than 4 servings per recipe. If they do, half of the recipe get frozen. Anyway, today's meal is listed on the plan as "Enchilada Casserole". That is because, last time I made it I used chicken. This time I am using ground meat because I have it left over from a dish on the menu earlier in the week and 1 pound of meat will feed us for 6- 8 meals, so it gets divided into two recipes. Hmmm, 6-8 meals. I think I just figured out why we are so behind...
You will need:
8 small/ corn tortillas*
1 can corn
1 small can green chilies
1 can enchilada sauce
Shredded Cheese- whatever you have leftover.
the leftover meat from the Hillbilly Shepard's Pie (or 1/2 pound meat of your choice-cooked)
Smallish baking dish
cooking spray
*for this recipe I used the Mission small corn tortillas with 80 calories for 2 tortillas.
Instructions
Spray your baking dish with cooking spray. Spread a small amount of the enchilada sauce on the bottom of your baking dish. Cut 2 tortillas in quarters and place on top of the enchilada sauce.
Sprinkle 1/3 of your meat, corn, green chilies and cheese on top of the tortillas. Spoon on more enchilada sauce.
Top your last layer of tortillas with more enchilada sauce and the last of your cheese. When I made this, I DID NOT use up all my corn, green chilies and enchilada sauce. I could have, but I realized I could use them the next day, so I just dumped them all in a container and saved them for later. Bake in a 400 degree oven for 20 minutes. When the cheese is melty and bubbling, remove from the oven and attempt to let is stand for 5-10 minutes. It will be torture- but it will be easier to serve and you wont burn your mouth shoveling it in.
Serve with sour cream or non fat plain yogurt. Try not to eat two servings...I dare you. Makes 4 servings
Nutritional Information per serving:
Calories- 348
Carbs- 27
Fat- 16
Protein- 24
Fiber- 3
Sugar-4
That's What's for Dinner!
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