Place all ingredients except corn chips in pot on stove. Cook over medium high heat until cheese is melted and everything is warmed through. When chili is ready you can add corn chips, then simmer 10 minutes to thicken. Top your bowl with whatever you like. Very easy and very tasty!
Thursday, March 17, 2011
Easy white chicken chili
Corn Salsa
1 (15oz) can 50% less sodium black beans, rinsed and drained
1 (15oz) can 50% less sodium whole kernel corn, rinsed and drained
3/4 cup salsa or pico de gallo
2T chopped fresh cilantro (also good with cilantro in tube)
1 1/2t red wine vinegar
1t cumin
salt to taste
pepper to taste
hot sauce to taste
In large bowl combine beans, corn, salsa, cilantro, vinegar, and cumin. Season with salt, pepper and hot sauce. Cover and refrigerate at least 2 hours or over night before serving. The longer it sits the better it tastes. This is great with mexican dishes. I like taking Kelloggs sea salt cracker chips and dipping them in it.
About 100 calories for 1/2 cup.
1 (15oz) can 50% less sodium whole kernel corn, rinsed and drained
3/4 cup salsa or pico de gallo
2T chopped fresh cilantro (also good with cilantro in tube)
1 1/2t red wine vinegar
1t cumin
salt to taste
pepper to taste
hot sauce to taste
In large bowl combine beans, corn, salsa, cilantro, vinegar, and cumin. Season with salt, pepper and hot sauce. Cover and refrigerate at least 2 hours or over night before serving. The longer it sits the better it tastes. This is great with mexican dishes. I like taking Kelloggs sea salt cracker chips and dipping them in it.
About 100 calories for 1/2 cup.
Cake made with pop
Any flavor boxed cake mix
Any flavor diet soda (1 can)
You can mix and match! This is much healthier because you are not adding eggs and oils. All you add is the powdered box cake mix and one can of diet pop, beat until smooth and bake as directed. It comes out moist and yummy each time. I have made devils chocolate cake with diet pomegranate 7up, white cake mix with diet orange, and yellow cake mix with diet mt dew. All have came out great. The only calories are what's in the powdered mix itself. For a yummy topping instead of frosting try using fruit. Cut up some peaches with cinnamon and sugar, microwave and top with dab of low fat cool whip. Or use fresh strawberries and cool whip for a strawberry shortcake. The options are endless and yummy!
Any flavor diet soda (1 can)
You can mix and match! This is much healthier because you are not adding eggs and oils. All you add is the powdered box cake mix and one can of diet pop, beat until smooth and bake as directed. It comes out moist and yummy each time. I have made devils chocolate cake with diet pomegranate 7up, white cake mix with diet orange, and yellow cake mix with diet mt dew. All have came out great. The only calories are what's in the powdered mix itself. For a yummy topping instead of frosting try using fruit. Cut up some peaches with cinnamon and sugar, microwave and top with dab of low fat cool whip. Or use fresh strawberries and cool whip for a strawberry shortcake. The options are endless and yummy!
Squash with fruit bake
1/2 of a butternut squash, cubed or you can use an acorn squash cubed
One red apple of choice, cubed
Pineapple, canned or fresh, cubed
Nuts, optional
For the juice, use either the pineapple juice or fresh juice of choice
Preheat oven to 400
You can do this in the oven or in the microwave. Use about equal amounts of each ingredient. I have made this using butternut squash with apples, walnuts and dried pomegranate craisins. I have made it with butternut squash, pineapples, apples, pecans. It's been good every way I've tried. Just add the equal amounts of cubed ingredients. Pour juice over top, enough so they won't dry out while cooking and it'll give it a little sweet juice in the bottom. It doesn't have to be swimming in juice. Then top with cinnamon and brown sugar. Bake about 20 minutes in oven or until everything is done. Test by poking with fork. Eat warm, it is way yummy! If you're not worried about calories you can use butter as well however it's good the healthy way.
One red apple of choice, cubed
Pineapple, canned or fresh, cubed
Nuts, optional
For the juice, use either the pineapple juice or fresh juice of choice
Preheat oven to 400
You can do this in the oven or in the microwave. Use about equal amounts of each ingredient. I have made this using butternut squash with apples, walnuts and dried pomegranate craisins. I have made it with butternut squash, pineapples, apples, pecans. It's been good every way I've tried. Just add the equal amounts of cubed ingredients. Pour juice over top, enough so they won't dry out while cooking and it'll give it a little sweet juice in the bottom. It doesn't have to be swimming in juice. Then top with cinnamon and brown sugar. Bake about 20 minutes in oven or until everything is done. Test by poking with fork. Eat warm, it is way yummy! If you're not worried about calories you can use butter as well however it's good the healthy way.
Protein smoothie
Protein powder or egg whites (I like Jillian Michaels chocolate protein powder)
fruit of choice
Sweetener
Ice
Water
I use a magic bullet. In the cup I add my fruit (1/2 banana and 1/4cup or so of frozen berries). You can use any variety of fruit you like. If you don't use frozen fruit add more crushed ice. The more ice you use the frostier it'll be. If you want it more runny use less. I use unsweetened fruit so I generally add a spoonful of sweetener. Then add 1/2-1 spoonful of protein powder depending on how much you want or add your egg whites. Then fill the rest of the cup full with water. Blend and enjoy! This is a good option to get your protein without having to eat egg or meat every meal.
fruit of choice
Sweetener
Ice
Water
I use a magic bullet. In the cup I add my fruit (1/2 banana and 1/4cup or so of frozen berries). You can use any variety of fruit you like. If you don't use frozen fruit add more crushed ice. The more ice you use the frostier it'll be. If you want it more runny use less. I use unsweetened fruit so I generally add a spoonful of sweetener. Then add 1/2-1 spoonful of protein powder depending on how much you want or add your egg whites. Then fill the rest of the cup full with water. Blend and enjoy! This is a good option to get your protein without having to eat egg or meat every meal.
Wednesday, March 16, 2011
FOOD TIPS
Egg beaters is great to have in the fridge. Saves you calories and is great for omelets or for pre-coating meat before breading it.
Nonfat Greek Yogurt- I started using this a lot. You can add a little splenda to it and use it as yogurt. You can top potatoes with it instead of using sour cream. Add it to creamy dishes.
Fiber One Cereal- I grind this in my magic bullet until it's powder. Try adding different seasonings to it and use it to coat meat, onions for baked onion rings, zucchini....many different uses and tastes different depending on what you mix with it.
Unsweetened almond breeze milk- you can get it in the cold section of the store or by the powdered milk. It comes in different flavors such as vanilla and it lasts longer than regular milk without spoiling. It also has way fewer calories. It's good over cereal or to make smoothies.
Brown sugar splenda/Regular splenda- some people are against artificial sweeteners. So many things are bad for us these days or after studies they say it's bad for you. I say it has helped me sweeten things and lose weight so I am all for it!!! The brown sugar splenda is made up of regular brown sugar and is mixed with the white splenda. So for most recipes you can use regular splenda and add regular brown sugar.
Nonfat Greek Yogurt- I started using this a lot. You can add a little splenda to it and use it as yogurt. You can top potatoes with it instead of using sour cream. Add it to creamy dishes.
Fiber One Cereal- I grind this in my magic bullet until it's powder. Try adding different seasonings to it and use it to coat meat, onions for baked onion rings, zucchini....many different uses and tastes different depending on what you mix with it.
Unsweetened almond breeze milk- you can get it in the cold section of the store or by the powdered milk. It comes in different flavors such as vanilla and it lasts longer than regular milk without spoiling. It also has way fewer calories. It's good over cereal or to make smoothies.
Brown sugar splenda/Regular splenda- some people are against artificial sweeteners. So many things are bad for us these days or after studies they say it's bad for you. I say it has helped me sweeten things and lose weight so I am all for it!!! The brown sugar splenda is made up of regular brown sugar and is mixed with the white splenda. So for most recipes you can use regular splenda and add regular brown sugar.
Potato bread/buns
2 potatoes
chicken broth
parsley, onion powder, garlic powder, pepper, salt
Heat oven to 425
Remove skin from potatoes (I used russet but any type will work) and boil or bake. They need to be cooked and soft. Place cooked potatoes in bowl, add seasonings that you prefer, then slowly add broth and mash. It won't take much broth, about 1/4 cup but start out with a little and add more as needed. You want the potatoes to become workable but not runny. Place a piece of parchment paper on top of a baking sheet. Scoop out about 1/2 cup of potatoes and make two round patties out of it. They should be about 1/4 inch thick. You can flatten them directly on the parchment paper. This should make about 6 patties. Bake for about 20 minutes at 425*F carefully flipping half way through. They are done when they are browned. These are a good option for buns or bread and are only about 50 calories for two patties. They are sort of like having a tortilla!
chicken broth
parsley, onion powder, garlic powder, pepper, salt
Heat oven to 425
Remove skin from potatoes (I used russet but any type will work) and boil or bake. They need to be cooked and soft. Place cooked potatoes in bowl, add seasonings that you prefer, then slowly add broth and mash. It won't take much broth, about 1/4 cup but start out with a little and add more as needed. You want the potatoes to become workable but not runny. Place a piece of parchment paper on top of a baking sheet. Scoop out about 1/2 cup of potatoes and make two round patties out of it. They should be about 1/4 inch thick. You can flatten them directly on the parchment paper. This should make about 6 patties. Bake for about 20 minutes at 425*F carefully flipping half way through. They are done when they are browned. These are a good option for buns or bread and are only about 50 calories for two patties. They are sort of like having a tortilla!
Fish foil pack
1 or 2 fillets of fish (talapia is good)
asparagus or zucchini
fresh lemon
1t butter (I can't believe it's not butter)
fresh herbs or seasonings
aluminum foil
Preheat oven to 425
Tear off a long piece of aluminum foil. Line the bottom with a bed of asparagus. If you don't like asparagus use zucchini. Then lay your fish fillets on top of the asparagus. Spread the butter on top of the fish and add your herbs and seasonings (fresh parsley, lemon pepper, onion salt, etc). Then top everything with two lemon slices. Wrap the foil into a package and place on a baking sheet in the oven for approx 25 minutes or until fish is fully cooked. Smells lemony good and tastes great!
VERY LOW FAT
asparagus or zucchini
fresh lemon
1t butter (I can't believe it's not butter)
fresh herbs or seasonings
aluminum foil
Preheat oven to 425
Tear off a long piece of aluminum foil. Line the bottom with a bed of asparagus. If you don't like asparagus use zucchini. Then lay your fish fillets on top of the asparagus. Spread the butter on top of the fish and add your herbs and seasonings (fresh parsley, lemon pepper, onion salt, etc). Then top everything with two lemon slices. Wrap the foil into a package and place on a baking sheet in the oven for approx 25 minutes or until fish is fully cooked. Smells lemony good and tastes great!
VERY LOW FAT
Single serve pizza
1 can of pillsbury pizza dough
pizza sauce
low fat mozzarella cheese
turkey pepperoni
canadian bacon
Preheat oven to 400.
1. Open pizza dough and cut off one serving. A roll is generally six servings. Use a little flour and roll it out into a circle. Spray a 9" round cake pan and press the dough out to cover the bottom. The crust will be thin.
2. Spread 1/4c pizza sauce onto dough, then place 10 slices of turkey pepperoni and 10 slices of the small round canadian bacon on, then top with 1/4 cup cheese.
3. Bake for 6-7 minutes keeping an eye on it.
This whole 9" single serve pizza is approximately 330 calories and is delicious. You could swap out and use other toppings.
pizza sauce
low fat mozzarella cheese
turkey pepperoni
canadian bacon
Preheat oven to 400.
1. Open pizza dough and cut off one serving. A roll is generally six servings. Use a little flour and roll it out into a circle. Spray a 9" round cake pan and press the dough out to cover the bottom. The crust will be thin.
2. Spread 1/4c pizza sauce onto dough, then place 10 slices of turkey pepperoni and 10 slices of the small round canadian bacon on, then top with 1/4 cup cheese.
3. Bake for 6-7 minutes keeping an eye on it.
This whole 9" single serve pizza is approximately 330 calories and is delicious. You could swap out and use other toppings.
Breakfast banana split
1/2 banana, sliced
1/4c nonfat greek yogurt (or a lowfat yogurt of choice)
fresh fruit of choice
Optional: granola or rice cakes
This can be built in many ways.
1. Put banana slices in bowl, top with yogurt (can use little bit of sweetener), add fresh fruit and berries. You can add granola or crunchy cereal on top. Another option is to take fruit such as apple or peach, cut into slices and sprinkle with cinnamon and brown sugar splenda, a touch of water and microwave for 3-5 minutes. Put the warm fruit on top instead of fresh fruit. You can use a chocolate rice cake as your base instead of banana or crunch it up and put it on top. No matter how you put this together it tastes amazing!
1/4c nonfat greek yogurt (or a lowfat yogurt of choice)
fresh fruit of choice
Optional: granola or rice cakes
This can be built in many ways.
1. Put banana slices in bowl, top with yogurt (can use little bit of sweetener), add fresh fruit and berries. You can add granola or crunchy cereal on top. Another option is to take fruit such as apple or peach, cut into slices and sprinkle with cinnamon and brown sugar splenda, a touch of water and microwave for 3-5 minutes. Put the warm fruit on top instead of fresh fruit. You can use a chocolate rice cake as your base instead of banana or crunch it up and put it on top. No matter how you put this together it tastes amazing!
Quick mashed potato soup
2T I can't believe it's not butter spread, or similar
2T wheat flour (or regular flour)
1 small to medium onion, chopped
1/2c chopped carrot
1/2c chopped celery
2 c mashed potatoes (leftovers or fresh made)
1qt chicken broth
1 garlic clove, pressed
salt, pepper, parsley, onion powder, garlic powder to taste
Optional toppings: fresh parsley, sliced green onions, reduced fat cheese, cooked and crumbled turkey bacon, greek yogurt or sour cream.
In pot add butter and melt. Add onion, celery and carrot (celery and carrot are optional). Cook about 5 minutes til softened. Sprinkle in flour and stir for about 30 seconds. Whisk in chicken stock and bring to a bubble. Cook until slightly thickened, about 3-4 minutes. Then whisk in mashed potatoes. You can whisk in cheese at this time or add it on top later in your bowl.
Top with any other toppings you prefer. It's like a loaded bake potato soup.
Remove from heat. Makes approx 4 servings.
LOW FAT
LOW CHOLESTEROL
LOW CALORIE
2T wheat flour (or regular flour)
1 small to medium onion, chopped
1/2c chopped carrot
1/2c chopped celery
2 c mashed potatoes (leftovers or fresh made)
1qt chicken broth
1 garlic clove, pressed
salt, pepper, parsley, onion powder, garlic powder to taste
Optional toppings: fresh parsley, sliced green onions, reduced fat cheese, cooked and crumbled turkey bacon, greek yogurt or sour cream.
In pot add butter and melt. Add onion, celery and carrot (celery and carrot are optional). Cook about 5 minutes til softened. Sprinkle in flour and stir for about 30 seconds. Whisk in chicken stock and bring to a bubble. Cook until slightly thickened, about 3-4 minutes. Then whisk in mashed potatoes. You can whisk in cheese at this time or add it on top later in your bowl.
Top with any other toppings you prefer. It's like a loaded bake potato soup.
Remove from heat. Makes approx 4 servings.
LOW FAT
LOW CHOLESTEROL
LOW CALORIE
Broiled Grapefruit
Grapefruit
Cinnamon
Brown sugar splenda (or regular brown sugar)
Turn broiler on high
Cut grapefruit in half and cut around edges. Sprinkle with cinnamon and brown sugar. Place in middle rack for 10 minutes.
It is a sweet breakfast or dessert!
Cinnamon
Brown sugar splenda (or regular brown sugar)
Turn broiler on high
Cut grapefruit in half and cut around edges. Sprinkle with cinnamon and brown sugar. Place in middle rack for 10 minutes.
It is a sweet breakfast or dessert!
Mustard and Pretzel Coated Meat
Even amounts of regular mustard and dijon mustard
Ground up pretzels
Meat of your choice
Heat oven to 375
1. In flat dish mix together the mustards. You can thin it out with a little water if needed. In your blender (or magic bullet worked great) grind up pretzels. Dip your meat (I used pork chops but would work with chicken or other meats) and coat all sides with mustard. Then put in pretzel til coated well.
2. Place aluminum foil on baking sheet. Then place a cooling rack on top of that and spray with cooking spray. Place your meat on top of the cooling rack. This helps the air get all around the meat and cook more evenly. Depending on what meat you are using will determine cooking time. The thin pork chops took about 25 minutes and I did flip them half way through.
Ground up pretzels
Meat of your choice
Heat oven to 375
1. In flat dish mix together the mustards. You can thin it out with a little water if needed. In your blender (or magic bullet worked great) grind up pretzels. Dip your meat (I used pork chops but would work with chicken or other meats) and coat all sides with mustard. Then put in pretzel til coated well.
2. Place aluminum foil on baking sheet. Then place a cooling rack on top of that and spray with cooking spray. Place your meat on top of the cooling rack. This helps the air get all around the meat and cook more evenly. Depending on what meat you are using will determine cooking time. The thin pork chops took about 25 minutes and I did flip them half way through.
Beer Baked Scalloped Potatoes and Ham
1t oil
1 medium-big onion sliced (or chopped if you prefer smaller pieces)
1 cup beer
2lb potatoes, peeled and cut into thin slices
2T wheat flour (or regular flour)
1/2c milk
1/4c nonfat greek yogurt
1/2c (2oz) grated swiss cheese (I used 3 baby bel light cheese grated)
1c cubed ham (Jenny-o is great option)
salt, pepper and preferred seasonings
Preheat oven to 350
1. Spray skillet with cooking spray, add oil and place over medium high heat until hot. Add onion and saute for about 5 minutes. Add beer and cook about 12 minutes or until most of liquid evaporates. Stir frequently. Remove from heat and set aside.
2. Place potatoes in boiling water for 8 minutes or until crisp tender, drain and rinse with cold water.
3. Place 1/3 of potato slices in 11x7 baking dish coated with cooking spray. Sprinkle seasonings over potatoes, spread 1/2 of onion mixture over potato slices and then top that with half of the ham. Repeat procedure ending with potato slices on top.
Place flour in a bowl and whisk in milk and greek yogurt. You can season this with other spices/seasonings if you prefer. Pour the milk mixture evenly over potato slices. Cover with aluminum foil and cut 3 (1 inch) slits in the foil. Bake at 350 for 45 minutes. Uncover dish and sprinkle with cheese and bake 10 more minutes or until cheese is melted.
Serves 6 (Approximately 250 calories)
1 medium-big onion sliced (or chopped if you prefer smaller pieces)
1 cup beer
2lb potatoes, peeled and cut into thin slices
2T wheat flour (or regular flour)
1/2c milk
1/4c nonfat greek yogurt
1/2c (2oz) grated swiss cheese (I used 3 baby bel light cheese grated)
1c cubed ham (Jenny-o is great option)
salt, pepper and preferred seasonings
Preheat oven to 350
1. Spray skillet with cooking spray, add oil and place over medium high heat until hot. Add onion and saute for about 5 minutes. Add beer and cook about 12 minutes or until most of liquid evaporates. Stir frequently. Remove from heat and set aside.
2. Place potatoes in boiling water for 8 minutes or until crisp tender, drain and rinse with cold water.
3. Place 1/3 of potato slices in 11x7 baking dish coated with cooking spray. Sprinkle seasonings over potatoes, spread 1/2 of onion mixture over potato slices and then top that with half of the ham. Repeat procedure ending with potato slices on top.
Place flour in a bowl and whisk in milk and greek yogurt. You can season this with other spices/seasonings if you prefer. Pour the milk mixture evenly over potato slices. Cover with aluminum foil and cut 3 (1 inch) slits in the foil. Bake at 350 for 45 minutes. Uncover dish and sprinkle with cheese and bake 10 more minutes or until cheese is melted.
Serves 6 (Approximately 250 calories)
Grilled Steak/Potato/Veggie Salad
2 garlic cloves, pressed
2t dried thyme leaves
salt, pepper, onion powder, garlic powder
1-2lb steak (your choice)
3T balsamic vinegar
2T olive oil, divided
1T dijon mustard
1 1/2lb potatoes (cut into wedges)
1 medium onion, cut into 1/2 inch slices
Any other vegetable you like (bell peppers, turnips, carrots, etc)
Romaine lettuce or mixed lettuce
1. Heat grill to about 350 degrees. Put all of your cut up vegetables onto a baking pan, drizzle with small amount of olive oil and sprinkle with sea salt (or regular salt), pepper, onion powder, garlic powder and whatever other seasonings you like. Gently toss them around to coat all of the vegetables.
2. It is best to marinate your meat over night or for minimum of one hour in salt free marinade or any marinade you like. Place Steak and vegetables directly on grill. Steak takes about 13 minutes (145* is medium rare and 160* is medium) while other vegetables take approximatly 10-12 minutes. Turn the vegetables occasionally.
3. In a bowl press 2 garlic cloves and add thyme, salt, pepper, balsamic vinegar and about 1T olive oil. Mix well. This will be the dressing you can drizzle over the top.
4. Once cooked remove steak and vegetables. After steak rests for about 5 minutes carve it crosswise into think slices. Cut the vegetables into bite size pieces. On a plate put a big pile of lettuce then top with all the meat and vegetables and drizzle with a little dressing. You don't really need much dressing because everything else has so much flavor. You can also substitute and use a store bought dressing.
LOW FAT
LOW CHOLESTEROL
LOW CALORIE
Nutrients: About 300 calories per serving.
2t dried thyme leaves
salt, pepper, onion powder, garlic powder
1-2lb steak (your choice)
3T balsamic vinegar
2T olive oil, divided
1T dijon mustard
1 1/2lb potatoes (cut into wedges)
1 medium onion, cut into 1/2 inch slices
Any other vegetable you like (bell peppers, turnips, carrots, etc)
Romaine lettuce or mixed lettuce
1. Heat grill to about 350 degrees. Put all of your cut up vegetables onto a baking pan, drizzle with small amount of olive oil and sprinkle with sea salt (or regular salt), pepper, onion powder, garlic powder and whatever other seasonings you like. Gently toss them around to coat all of the vegetables.
2. It is best to marinate your meat over night or for minimum of one hour in salt free marinade or any marinade you like. Place Steak and vegetables directly on grill. Steak takes about 13 minutes (145* is medium rare and 160* is medium) while other vegetables take approximatly 10-12 minutes. Turn the vegetables occasionally.
3. In a bowl press 2 garlic cloves and add thyme, salt, pepper, balsamic vinegar and about 1T olive oil. Mix well. This will be the dressing you can drizzle over the top.
4. Once cooked remove steak and vegetables. After steak rests for about 5 minutes carve it crosswise into think slices. Cut the vegetables into bite size pieces. On a plate put a big pile of lettuce then top with all the meat and vegetables and drizzle with a little dressing. You don't really need much dressing because everything else has so much flavor. You can also substitute and use a store bought dressing.
LOW FAT
LOW CHOLESTEROL
LOW CALORIE
Nutrients: About 300 calories per serving.
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