Blog Archives

Fresh & Tangy Whole Grain Pasta Salad

Sometimes you just want a nice cool crisp pasta salad to munch on that isn’t loaded with calories. Yesterday was one of those days, so I whipped this little creation together and it came out super yummy!

Tangy Healthy PastaBox of Rotini Whole Grain Pasta
1/2 Tablespoon Olive Oil
1 1/2 Cup Sliced Cherry Tomatoes
1 Cup of Chopped Scallions
1 Chopped Green Pepper
28 Slices of Turkey Pepperoni (14 slices per serving)
1/3 Cup Balsamic Vinegar
1 Teaspoon of Minced Garlic
Salt & Cracked Pepper (to taste)
Balsamic Vinegar Glaze

Boil the pasta as directed. Drain the pasta and let it cool. Add all the cold ingredients and chill for nibbling later! Drizzle with the balsamic glaze and serve! I added diced grilled chicken (seen here in this pic)! YUM!

Muscle Meat Recipe: Food for Fitness

Two weeks ago, Steve was playing around with his LoseIt app to figure out what ingredients he’d need to make the ultimate nutritious meatloaf that was not only high in protein, but had a healthy dose of carbs and some healthy fat too. After he did the math, he gave me the list of ingredients he wanted is muscle meat dish to have, and said “make this taste good” with a smile on his face. 🙂

Here was the list of main ingredients:muscle meatloaf

• 5 lbs Ground Turkey
• 4 Cups Cooked Quinoa
• 3 Avocados
• 1 Cup Egg Beaters

Steve was on a quest for one dish that had it all, so he could get the protein he needed for muscle repair, but still have a nice amount of energy, which would come from the fat and carbs. I have to admit, I wasn’t totally sure about the avocado, but I was willing to try – and I have to admit, this might be the best meatloaf concoction we’ve made yet! Here is what I came up with.

Muscle Meat

5 lbs Ground TurkeySpicy Muscle Meat Recipe
4 Cups Cooked Quinoa
3 Avocados
1 Cup Egg Beaters
3 T Apple Cidar Vinegar
1 Large Onion
1 Large Bell Pepper
1 Small Can of Green Chilies
2 Diced Jalapeños
2 tsp Red Pepper Flakes
2 T Cumin
2 tsp Salt
2 tsp Fresh Minced Garlic or Garlic Paste
1/2 Can Rotel Lime & Cilantro Diced Tomatoes
1/2 Cup Ketchup
3 Tablespoons Stevia or Sugar Twin Brown Sugar Replacement

Mix all the ingredients together and put in 2 large baking dishes. Cook on 350-375 for 1 hour. Top with a touch of your favorite ketchup, BBQ sauce or a yummy hot sauce for an added KICK! I topped mine with this sweet and hot curry Brown Sauce (below), from a recipe my BFF gave me. Thanks Kristie!! It was DELIIIIISH!!

Servings: Makes 16 servings (8 pieces per dish).
50/30/20: This dish is approximately 50% protein, 30% carbs and 20% fat.
288 Calories Per Serving: 40gms Protein, 20gms Carbs, 6gms Fat

Trevor’s Insanity Hot Sauce Recipe (Brown Sauce)

Trevor's Insanity Hot SauceIngredients:
12 fresh habanero peppers — roughly chopped (unless you want to die. I used 4 habaneros! ha)
1 ripe mango — peel, pit, mash
1 cup yellow prepared mustard
1/4 cup brown sugar — packed (I used Sugar Twin Brown Sugar)
1/4 cup rice vinegar
1 tablespoon prepared curry powder
1 tablespoon ground cumin
1 tablespoon chili powder
salt and freshly cracked black pepper — to taste

I blended it in my blender and it made a great thick sauce that was the PERFECT topping for this dish!

Mexi-Mango Pulled Chicken and Salad Bowl

I experimented in the kitchen Sunday to create a new pulled chicken that would taste great alone – or in a meal. I came up with this sweet and spicy pulled chicken recipe. Use the pulled chicken in burritos, salads, rice bowls (recipe also below), flat bread pizzas, wraps or sandwiches.  Here are my 2 recipes!

Mexi-Mango Pulled Chicken Crock Pot Recipe

  • 8 Chicken Breasts
  • 1/3 Cup Water
  • Mex-Mango Pulled Chicken 2 T Olive Oil
  • 1 Package of Lipton onion soup mix
  • 1 Cup Diced Mango
  • 1 Cup Mango Peach Salsa
  • 1 Diced Onion
  • 1 Small Can Green Chilies
  • 2 T Lime Juice
  • 2 T Apple Cider Vinegar
  • 1 tsp Fresh Minced (or pureed) Garlic
  • 1 tsp Cumin
  • 1 T Curry
  • 1 tsp Chili Pepper
  • 1 1/2 tsp Red Pepper Flakes
  • 1 tsp Salt
  • 3 T Stevia
  • 1/2 – 1 tsp Cracked Pepper

peach mango salsaPlace chicken in a crock pot (choose your setting, low or hi, based on desired cook-time). In a separate mixing bowl, mix all the other ingredients together. Scoop out approximately 1/3 of the mixture and add to the chicken for cooking. Once the chicken is almost done, remove 1/2 the excess juice and place in a separate container (I use this if I feel I need to add moisture back in after pulling the chicken). Put the broth aside.

Finally, add the remainder of the seasoned mixture in with the chicken for the rest of the cook time. When the chicken is tender, pull the chicken apart until the chicken is well coated with the seasoned mixture. If the chicken is nice and juicy, you can discard the broth – or use it for a great stater for soup using leftover chicken and adding your favorite vegetables.

Mexi-Mango Chicken Quinoa Bowl

Mexi-Mango Chicken BowlHere is what I made for dinner last night. TOTALLY YUMMY! Totally healthy!

Layer ingredients in a bowl in the following order:

  • 1/4 cup cooked quinoa
  • 1/4 cup Black Beans
  • 1 T Sour Cream
  • 3oz Grilled or Pulled Chicken
  • 1/2 cup shredded Lettuce
  • 1/4 Sliced Avocado
  • 1/8 cup Finely Diced Onion
  • 1/4 cup Finely Diced Mango
  • 2 T Peach Mango Salsa
  • 1 T Curry Hot Sauce (or your favorite sauce)

Dust a bit of salt & garlic powder (optional) on top and add a pinch of lime juice over the avocado for zest!

Approximately 367 Calories: 30g protein, 37g carbs, 12g fat – getting almost a perfect equal balance of calories from each substrate.

Mex-Mango Chicken Bowl Nutritional Information

Who says dieting has to be bland?! Not me!! 🙂

Roasted Cabbage is Crack

Roasted CabbageOK, so I saw this beautiful picture of Kalyn’s Kitchen’s Roasted Cabbage, and knew I MUST give it a try. When I took a look at the recipe, I was surprised to see so few of ingredients. It looked so yummy, yet it was so simple – Too simple, I thought. Honestly, after I read the ingredients, I wasn’t expecting much. But, since I love cabbage, I new I couldn’t go wrong. BOY WAS I IN FOR A TREAT!

I did make some slight adjustments to the original recipe. I like a lot of flavor, and I needed less fat, so here was what I did.

Roasted Cabbage with Lemon

1 Head of Cabbage, cut in 8 halves (keeping stem)
3 TBS lemon Juice
1 TBS Olive Oil
Garlic Powder
Sea Salt
Cracked Pepper

Roasted CabbageI sprayed the baking sheet with pam, then placed the cabbage halves neatly on the pan. I brushed the lemon juice and olive oil mixture over the cabbage until almost all of it was used. Finally, I dusted the cabbage lightly with garlic powder, sea salt & pepper. I cooked the cabbage on one side for 15 minutes on 450, then flipped each piece, recoated with the remaining lemon mixture and baked it for another 10-12 minutes.

Makes 8 servings: 45 Calories each
14.2g Carbs, 3g protein, 3.7g fat

I’m Addicted

I had 2 pieces and it took EVERYTHING out of me not to have a 3rd and 4th piece. Then Steve came home and had his 2 pieces with grilled chicken. Then he went back for more…and then some more. Then there was one very lonely piece left behind. What was one to do? Yes, you guessed it, he went back and had the final piece too, saving me the final bite. Now you know why I am calling it Crack. We couldn’t stop eating it. It was so dang delicious! I will be going back to the store today and I plan on wiping out the cabbage aisle! So, if you live in Vero Beach, you better get to the store fast if you need cabbage! haha 😉  ENJOY!

Jerk Chicken & Mango Salad

I was in the mood for something different last night so I whipped this together and it was totally delish!! After I posted it on facebook & instagram, a recipe was requested so here you go!

Jerk Chicken & Mango SaladJerk Chicken & Mango Salad

3 1/2 oz Grilled Jerk Chicken (sliced & diced)
2 Cups Mixed Greens
1/3 Cup Thinly sliced Mango
1/8 Cup Chopped Onion
1 TBS Low-Sugar Craisins
1 TBS Honey Roasted Almond Accents
1/2 Cup Papaya Dressing
Total Calories: 344 Calories, 24.5gm Protein. I put 7 ounces of chicken on Steve’s salad (452 calories and 40gms of protein).

TIP: The smaller you slice and dice your toppings, the more you can spread small portions and still get delicious flavor in beach bite.

Papaya & Maui Onion Dressing

1/2 small Maui onion (or any sweet white onion)
1 Large Papayas, seeded and peeled
1/4 cup rice vinegar
1 TBS sesame seed oil
1/4 Cup Olive Oil
1/2 Cup Water
salt and pepper
1 TBS Stevia

Blend until smooth. Super healthy, super yummy, and 1/2 a CUP has just as many calories as 2 tablespoons of most “Light” dressing! So enjoy!

Makes 10 1/2 Cup Servings. 82 Calories

Breadless Turkey Burger

When you get tired of eating chicken, sometimes you just need a BURGER!! Have no fear dieters, I’m not going to tempt you with a high-calorie hamburger. On the contrary, I’m going to share my Breadless Turkey Burger I made today for lunch. I fixed 2 burgers for an awesome burgerlicious 300 calorie lunch! This is almost too simple to call a “recipe” but I thought you’d enjoy the caloric breakdown. Honestly, it’s exactly what I needed today. I scraped the plate and really felt like I just had a REAL burger! What a treat! Enjoy!

Breadless Turkey BurgerBREADLESS TURKEY BURGER RECIPE
2.2oz Grilled Turkey Burger  (106 cal)
1 teaspoon Low Fat Hellman’s Mayo (5 cal)
2 tsp Ketchup (13 cal)
1/4 tsp Mustard (2 cal)
2 oz Pickles (0 cal)
1/8 cup Sliced Onion (8 cal)
1/4 Tomatoes (6 cal)
Top with Shredded Lettuce (5 cal)
146 Calories 

GRAB A FORK & DIVE IN!

Turkey Burger: Ground turkey, egg white, onions & seasoning

Creating a Low-Calorie Fajita Salad with LoseIt

Tracking calories for prepackaged food is easy, but what about when you combine a whole bunch of ingredients for a family style meal? This is one of the most common questions I get – and I’ve got the answer!

I believe most people just guess their way through the calories, which allows too much room for error. But, the LoseIt app makes tracking calories easy – even when you are following a recipe or, like me, making things up as you go!

Steve and I are always on the go, and yesterday was no exception. We just got back from shooting some movie clips for a halloween flick and we were hungry, so I needed to whip something up fast. I decided to make some quick and easy chicken fajita salads. It had to be quick, because I was STARVING – and it needed to be easy, because I was EXHAUSTED! (It’s hard playing dead you know) ha

Although I always prefer fresh produce and meat, I always keep some Tyson precooked chicken or frozen chicken tenderloins for emergencies to help me make a quick creation.

I opened the LoseIt app on my iPhone and clicked on “More” at the bottom of the screen. Then I chose “Edit Foods & Exercises” to get to “Recipes”. As I added ingredients, I just simply scanned each food item with the LoseIt barcode scanner and it automatically added the nutritients to my recipe.

After I cooked up the fajita topping, I needed to know how many servings it made. I guessed it made 4 or 5 servings, but I wanted to be sure since we are counting every calorie we eat right now in preparation for Steve’s bodybuilding show coming up. I weighed one serving to get an idea of what i was needing for my salad. Then I weighed the entire mixture and divided it by my serving size to see how many servings it made.

After I tallied the servings, I inputed the servings in the app and that was it! I was all done and ready to eat! Here was how how I made this simple delicious salad on the fly.

298-Calorie Quick & Easy Fajita Salad

FAJITA TOPPING
makes 5 1/2 servings

One Tbsp Olive Oil
Bag of Tison fajita chicken strips
1 Onion
2 Green Peppers
Fajita Seasoning
Lime Juice to taste
TOTAL: 990 calories = 180 per serving

SALAD INGREDIENTS
for 1 serving

Organic Mixed Greens, 20 calories
1 Tbsp Light Sour Cream, 20 calories
1/2 Tomato,  11 calories
1/4 Avocado, 57 calories
2 Tbsp Salsa, 10 calories
Top with a little Lime Juice
TOTAL: 118 calories per serving

118-calorie salad mix, topped with 5 ounces of fajita topping totaled 298 calories of deliciousness! 🙂

 

Hearty 300 Calorie Bagel Thin Sandwich

Yummy Low-Cal Bagel Thin Sandwich 

1 Everything Bagel Thin (100 calories)
1 TBSP Light Veggie Cream Cheese (35 cal)
2 oz favorite meat (100 calories)
1 slice of light cheese (60 calories)
Top with thinly sliced cucumbers, tomato, onion and lettuce (5-10 calories) and a sprinkle balsamic vinegar
Salt & Pepper to taste

Enjoy a very filling lunch for under 300 calories.

%d bloggers like this: