2.25.2014

Another Quick and Easy-Vegetable Beef Barley

Vegetable Beef Barley

Saute 12 ounces lean beef in 1 tablespoon vegetable oil; drain fat.

Add 4 cups low-sodium beef broth, 1 cup chopped onion, 1/2 cup chopped celery, 1 teaspoon oregano, 1/4 teaspoon pepper, and 2 minced garlic cloves. Cover; simmer 1 hour.

Add 1 cup frozen veggies, 1 can diced tomato, and 1/2 cup quick-cooking barley. Cover; simmer 15 minutes.

338 calories, 24g protein, 29g carbohydrate, 14g fat (4g saturated), 6g fiber.

2.18.2014

Super Simple Black Bean Soup

Black Bean Soup

Saute 1 onion and 1 T cumin and 4 minced garlic cloves in 2 T olive oil.

Add 3 1/2 cups low-sodium chicken broth, 3 chopped tomatoes, one 15-ounce can black beans and one 1.4 ounce can diced green chili peppers. Bring to a boil, cover and simmer for 5 minutes.

Add 1 T snipped fresh cilantro.  Garnish soup with crushed tortilla chips.

245 calories, 10g protein, 11g fat, 8g fiber

2.11.2014

Chile Relleno Grilled Cheese-Dinner in 450 calories or less!

I LOVE grilled cheese.  Plain grilled cheese or add in meat, pesto, avocado, artichoke hearts.  Basically if you put anything between two slices of bread and add cheese to it I will eat it!  Sadly it isn't always the healthiest thing though when I load it up with too many not so healthy things.  But this recipe is delicious and won't hurt your diet and isn't something you have to save for your cheat day!

Chile Relleno Grilled Cheese
4 Servings
Prep Time: 30 minutes
Total Time: 30 minutes

4 poblano peppers
1 avocado
2 tsp fresh lime juice
1/8 tsp salt
8 slices whole wheat bread
3 ounces shredded Monterrey Jack (about 3/4 cup)
2 large eggs, slightly beaten
2 T nonfat milk
1/2 tsp chili powder
1 T unsalted butter
2 tsp canola oil

1. Place an oven rack in the upper third of the oven. Preheat the broiler to high. Place poblanos on a rimmed baking sheet lined with aluminum foil and broil, turning occasionally, until blistered and charred on all sides, about 10 minutes. Transfer to a bowl, cover and set aside to cool.
2. Meanwhile, mash avocado in a small bowl with lime juice and salt. Spread avocado mixture on four slices of bread. Divide Monterrey Jack among remaining slices. When peppers are cool enough to handle, peel off charred skin, remove stems and seeds and cut in half. Layer pepper halves over cheese and top with avocado-smeared bread.
3. Whisk together eggs, milk and chili powder in a shallow dish. Dip two sandwiches into egg mixture, coating the tops and bottoms but not the sides.
4. Melt 11/2 teaspoons butter and 1 teaspoon oil in a large heavy skillet over medium heat; swirl to coat. Lay the two sandwiches in skillet and cook until golden on the bottom, 3 to 5 minutes. Carefully flip and reduce heat to medium low. Continue cooking until second side is golden and cheese is melted, 3 to 5 minutes more. Dip remaining sandwiches in egg mixture and repeat cooking process over medium-low heat.

Source: Fitness Magazine

2.07.2014

Sweet Potato Mexican Bowl

I have been seeing so many more recipes lately using sweet potatoes and I want to try them all!  Sweet potatoes are one of my favorite foods and lately all I do is make them into oven baked fries.  Last night I decided to try something a little different.  I had seen lots of stuffed sweet potatoes that had Southwest or Mexican flavors to them so I decided to experiment with what was in my fridge and it turned out amazing!  This meal was super easy, incredibly healthy and tasted delicious!

Sweet Potato Mexican Bowl
2 servings

2 sweet potatoes
1 avocado
1 lime
2 T cilantro
1/2 cup black beans
1/2 cup corn
1 Roma tomato, diced
Salt & Pepper

My sweet potatoes were really skinny so I baked them in the oven at 450 degrees for about 20 minutes.  Once cooked I pulled one out, removed it from the skin and coarsely chopped it in a bowl with my fork.  Sprinkle the potato with salt and pepper.  As it was cooling a little bit I heated up the black beans and corn in the microwave.  Smash the avocado in a bowl, add salt and pepper, cilantro and lime juice and mix well.  Add black beans and corn to the potato, then half of the diced tomato and top with delicious guacamole. 

I never have thought of adding things to my baked sweet potato and was a little worried on what the flavor might be.  It was delicious and light yet filling.  I was sad when the bowl was empty!  Give this a try, from start to finish it was under an hour, it just all depends on how long it takes your potatoes to bake.  You can everything else prepped and ready while the potatoes bake and then just throw them together quickly.

I think I will be making this again tonight for dinner!