In my recipe I use what I had on hand, including spinach, mini turkey pepperonis and onion. However, you could make it just like your favorite pizza or calzone by adding your favorite (but preferably low-calorie) toppings like mushrooms, green pepper or black olives. Be creative! Just be careful with how much you put in, since the juices can make the recipe watery when cooking down.
This is a great solution for a fast and healthy breakfast on the go. It also makes a really good snack and even a yummy dinner! 4 Calzone Quiches is only 225 delicious calories and 28 grams of protein!!
1 Cup Egg Beaters or Egg Whites
1 1/2 Cup Low Fat Cottage Cheese
2 oz Mini Turkey Pepperonis
1/3 Cup Chopped Onion
1 Large Tomato
2 T Shredded Sharp Cheddar Cheese
Season to taste with Red Pepper, Garlic and Salt
Your Favorite Tomato (spaghetti) Sauce (pre-made is fine)
Grated Parmesan Cheese (to taste)
Mix all the ingredients together except the sauce and parmesan cheese, and pour in greased muffin pan (with Pam). Top with a PINCH of shredded cheese on each mini-quiche. Bake on 375 for 40-45 minutes (or until firm and slightly brown on top). Serve as is, for a standard spinach quiche taste OR turn it to a calzone applying the optional instructions below. Makes 15 medium cup-cake size muffins.
Add 8 Calories for the Calzone toppings: My sauce was only 3 calories per teaspoon and 5 calories for 1/2 a teaspoon of parmesan cheese.
This summer salad is not only a refreshing healthy salad that’s super yummy, but it has just the right amount of healthy fat to keep you feeling full and energized!
Summer Strawberry & Grilled Chicken Salad
1 1/2 Cup Mixed Spring Greens
1/2 Cup Baby Kale
8 Ounces Grilled Chicken (marinaded in Apple Cidar Vinegar, Splenda, Salt & Spices)
1 Cup Chopped Strawberries
1/4 Cup Chopped Onion
1/2 Chopped Avocado
2 T Slivered Almonds
1/4 Cup Panera’s Low-Calorie Poppy Seed Dressing (available at Publix)
Toss the above ingredients together until all the ingredients are covered in a light coat of the dressing. Makes 2 servings.
Add 1 tablespoon of a low-calorie Balsamic Vinegar to your salad for more yummy Zip!
(look for the lowest-calories one you can get. See my blog on calories in vinegar for more tips)
Total Calories per serving: 315 calories
Prefer to Dine Out? Be careful!
Since Steve LOVES BBQ flatbread pizzas, I thought I’d work on whipping up a healthy version that would satisfy his tastebuds, and his waistline.
1 tbsp Sonny’s Sweet BBQ Sauce
4 oz Smoked Chicken
1/8 cup Shredded Sharp Cheddar Cheese
2 tbsp Balsamic Vinegar
Preset the oven to 350. Place the flatbread on a baking sheet and cook for 4 minutes. While the flatbread is cooking, slice the onion up very finely and caramelize in a frying pan with the balsamic vinegar and pam or a little olive oil (optional). Pull the flatbread out of the oven and top with a thin layer of BBQ sauce, cheese, caramelized onions and diced chicken. Cook 8-10 minutes, or until the flatbread is firm and has crispy edges.
More flatbread recipes to come – including the Balsamic Veggie Flatbread (the flatbread pictured on the right). 🙂
As many of you know, I’m not a huge “recipe follower”. I own measuring cups and spoons but rarely use them. I like to start with a thought and build my creation as I go, with my mind (and tongue) as my only guide. With that said, I decided to make some Chili Sunday. Although I can’t tell you EXACTLY what I put in it (but, don’t fret, I will try!), I can tell you about a discovery I made that was a huge success – RED QUINOA!
I’ve been cooking with quinoa for a while now and have added to meatloaf, salads, burgers, rice and all kinds of stuff – so why not chili right? That’s what I was thinking!! My chili was becoming a little too soupy and I wanted to thicken it up a bit. As I started to think about what I wanted to add to it, quinoa popped in my head.
I cooked up 1 cup of quinoa with 2 cups of water, and added the cooked quinoa to my huge pot of chili. It was AWESOME!! It blended with the ground turkey very well and gave it a great hearty consistency. Here’s (approximately) what I threw in the pot if you’d like to give it a try!
My Un-Recipe Turkey Quinoa Chili Recipe
- 2.5lbs of ground turkey
- 2 cans of Rotel diced tomatoes
- 1 can of tomato sauce
- 1 large can tomato paste
- One small onion
- 3 small sweet peppers (red, yellow & orange)
- 3 cans of medium chili beans
- 1 can of red kidney beans
- 1 cup of frozen fresh organic corn
- 1 cup uncooked red quinoa (cooked as directed prior to adding)
- 1/4-1/2 cup apple cider vinegar
- A few shakes of your favorite hot sauce
- Brown Sugar or Stevia to sweeten (to taste – I used both)
- Cumin, Chili power, salt, pepper, garlic powder, red pepper, cayenne pepper & all that jazz. I did my own thing, but you could just use a chili seasoning pack to make it simple.
I cooked this chili nearly all day. I like to serve it the NEXT day! It’s just always SO more flavorful the next day!! Let all those seasonings soak in for a phenomenal chili! Top with light sour cream for a peace of heaven. Yes, I’m literally eating a bowl RIGHT NOW!!!! yummmmmmmmmm
DIET TIP: Track calories by adding ALL the ingredients up (I use the recipe builder in the LoseIT app, putting the total amount and weight of everything). Add how many servings it will serve (you can do this based on how many ounces or quarts your pot is, and divide it by cups so each cup is a set amount of calories so you can easily track each cup). Once you have the recipe in your app, you will always have the calories for that meal! If you are like me, you stick to the same favorite recipes anyway, so you won’t have to build too many recipes. If it seems too hard to track challenging recipes, stick to whole foods while you are dieting (a meat, a veggie, etc) until you get the swing of managing calories while cooking mutli-ingredient recipes like this one. Remember, just because you don’t know how many calories something is, doesn’t mean they aren’t there. Moderation is key – but in order to know how MUCH you can have, you need to know how MANY calories it has! 🙂
CLICK HERE for more information, recipes and nutrition tips on Quinoa!
Many of you know Sundays are food prep days at the Pfiesters. I love to cook! I also love to eat! But, since I don’t LOVE to workout, that means I need manage what I eat very closely so I don’t have to workout any more than I have to! ha!
If I want to eat healthy, I have to plan well. That starts with shopping and ends with food prep, including measuring everything out and tallying calories so I know exactly how much I can have without packing on the pounds. This is probably the last week of fun cooking for the Pfiesters. After this week, we’ll be cooking even cleaner, plainer and more strict as Steve prepares for his next bodybuilding show. So, this is our last healthy hurrah.
Yesterday, I posted everything I cooked on my facebook and people asked for more details – so here they are!
First up is storage. When I tell people what I cook for the week, often times people’s first response is “won’t it go bad?” If you don’t have a husband that eats your weight in meat, then you may want to divide your cook days up, freeze some of it, or trim down the food prep a bit. Below are some recommended storage times from Food Safety so you can determine how much you should cook at once.
Poultry: 3-4 days (4 months in freezer)
Poultry in broth or gravy: 1-2 days
Ham: 7 days for whole ham, 3-5 days for 1/2, 3-4 sliced
Fish: 3-4 days (4-6 months in freezer)
Smoked Fish: 14 days
Gravy or broth: 1-2 days
Left Over (carry out) 3-4 days if refrigerated within 2 hours of serving
Pasta: 4 days
Beans: Up to a week
Casseroles: 3-4 days
Rice: 3-5 days
Hard Boiled Eggs: 7 days
Ok, say this with me: “If you fail to plan, then plan to fail”. I know, I say this all the time, but it’s SO TRUE! If I want to eat healthy during the week, I have to shop and cook healthy on the weekend. Here’s what I prepared, along with what I plan to serve it with. You’ll notice we eat most of our higher carb meals during the day, when we need the most energy, and save our meat and green veggie meals for dinner since you don’t need a lot of carbs to sleep.
My Meal Plans:
LUNCHES: Turkey Taco Meat for soft tacos using low-carb tortillas or served over a baked potato
LUNCH: Salmon to eat with sweet potato pie
LUNCHES: Turkey Joes to eat alone, on sandwich thins or on top of half a potato
LUNCH OR DINNER: Caribbean Chicken to eat alone, as a burrito or served over rice
DINNER: Turkey Taco Salad
DINNER: Grilled Chicken to eat with asparagus or broccoli or putting on salads
DINNER: Tilapia to eat with a green veggie
SIDES: Steamed Jasmine Rice
SIDES: Sweet Potato Energy Pie
FREEZER: Marinated Orange Chicken (to cook later)
FREEZER: Marinated General Tso’s Chicken (to cook later)
Here are the fresh ingredients I will need later:
Arugula, Spring Mix & Kale
Ingredients for Soft Tacos or Burritos (light Sour Cream, salsa, onion, etc)
Some of you asked how I could cook everything in less than 2 hours, so here you go! If you don’t care about the process, the short story is I multi-task. I am cooking several things at once and making the most of my time. I had the grill, stove, crockpot and rice steamer all going at once. That’s the short story if you want to skip the next 3 paragraphs and get to the recipes. 🙂
First, I started browning the turkey for the taco meat. Then I started filleting half the chicken for the grill and dicing the other half of the chicken for the Caribbean Chicken dish. I divided up the filleted chicken and threw them in ziplock bags with marinade and through it in the freezer, which I’ll cook later in the week. Then I threw the diced chicken in the crockpot with the rest of the ingredients. By this time, the turkey was done and I put it in a tupperware container to cool. (Let food cool before you place in your refrigerator to prevent your refrigerator from working overtime)
One round of turkey done. Now it was time for the second round. While I had the chicken marinading and the grill heating up, I diced up the onion and threw it in the pan with a little olive oil. While the onion was cooking, I put rice and water in my steamer and the quinoa on the stove. Once the onion was sautéed to my liking, I added the ground turkey and put the chicken on the grill. Then I threw a bag of sweet potatoes in a big pot to boil while I finished the turkey up. By the time the turkey and chicken were done, so was the quinoa. I then added the quinoa, and the rest of the ingredients, to the ground turkey and put everything in containers.
By this time I had the taco meat, Turkey Joes, grilled chicken, rice and quinoa all done. All I had left is the sweet potato and fish. I slapped the tilapia on my grilling pan with some lime juice, olive oil and seasonings and left it on the grill while I cleaned up the kitchen and finished boiling the potatoes. Finally, Steve cooked the salmon while I mixed the sweet potatoes together and my work was done! Later that night the Caribbean chicken was done and ready for storage too. Time for bed!
First, I need to tell ya – I love to cook, but I’m not a chef. I just want to eat health AND enjoy my food. I am a very creative cook who rarely follows a recipe. I make stuff up as I go along and enjoy the creation process (which admittedly makes it hard for me to share what I make because I’m adding a dash of this and that as I go). I’m working to improve that! I cook as simply as possible to limit ingredients and calories. I LOVE seasonings and I love trying new things. I also know if I make something taste TOO good, we have a hard time eating the correct portion. So, I try to cook smart and I avoid cooking my favorite dishes too often. My goal is to cook food for fuel and not just always for entertainment. Here is what I cooked yesterday.
This is a 1st-time creation and Steve LOVED it! Steve liked to add avocado to his meals to add quality fat for energy. This is great served over 1/2 a baked regular OR sweet potato!
Made approximately 7 Cups, 14 1/2 cups servings.
206 calories, 22g protein, 19 carbs, 5gm fat.
Turkey Taco Meat:
2.5lbs ground turkey
1/4 cup lime juice
2 packets of taco seasoning
Makes great taco salads, burritos, low-carb tacos and toppings for a Mexican baked potato with light sour cream. YUM!
Grilled Teriyaki Chicken:
Fileted Chicken Breast
1 Cup Kikkoman Triple Ginger Marinade
1/8 -1/4 Cup Olive Oil
Always a staple in our house! Last night I put a breast over a bed of arugula with slivered pear, onion, turkey bacon bits and honey roasted sliced almonds with plain balsamic vinegar on top.
1.5lb Diced Chicken
1 Small Can Diced Pineapples with juice
1 or 2 Cans Black Beans drained
1 Can Cilantro & Lime RoTel Tomatoes
1/2 Cup Lawry’s Caribbean Marinade
1 T Stevia
1 tsp salt (to taste)
Serve over your preference of rice or quinoa.
2 Cans of beans – 240 Calories, 23g p, 30g c, 3g f
1 Can of beans – 187 Calories, 19g p, 20g c, 3g f
(2 cans if eating alone, 1 can if you plan on putting it over rice, or putting it in a wrap)
Sweet Potato Energy Pie:
This is Steve’s preferred carbohydrate source – especially before his workouts. We purposely add nuts to add healthy fat to slow digestion so that it lasts longer (stays with you longer, which helps you feel fuller longer and give you a longer lasting energy). This is NOT going to be like the high-calorie ooey gooey pie grandma makes. It tastes great, and is much tastier than just a plain sweet potato, but this recipe is about making a yummy fuel source that is easy, tasty & healthy.
Mash the following ingredients together
8 Sweet Potatoes, boiled and peeled
1/3-1/2 cup chopped walnuts
1-2 T of light butter
2 T Light Maple Syrup
1 tsp cinnamon
2-3 T Sugar Twin Brown Sugar (0 calories)
1-2 tsp Salt (to taste)
After the potatoes cool, I peel them and mix everything in a big tupperware container. I don’t bake it or top it with anything. I eat it as is! 🙂
12 servings: 116 calories
Note: I determine serving size based on # of potatoes used. I don’t want to eat the equivalent of 1 potato, but prefer portions to be 1/2-3/4 a potato.
More About Safe Storage
• 8 Chicken Breasts (filleted into 16 pieces)
• 1/4 cup olive oil
• 1/2 cup lime juice
• LOTS of this yummy Chipotle Seasoning (until each breast was nicely covered)
• Salt (to taste)
Grill on medium heat for 8 – 10 minutes on each side. End result is one juicy, flavorful batch of grilled chicken – the perfect centerpiece for any meal!
Grilled Mexican Corn:
A Bag of Today’s Harvest Frozen Corn
Chopped Fresh Cilantro out of my “garden” (to taste)
5 Diced small red and orange sweet peppers
One Tablespoon low-fat Hellman’s Mayo (optional)
Mix corn, lime juice, cilantro and peppers together.Wrap the loose corn in tin foil and place on the grill until the corn is a little charred. Once the corn is done, add the optional mayo and top with sliced avocado.
What is YOUR favorite seasoning for grilling out?
If I had known it was going to turn out this good, I would have taken prettier pictures. So, instead, you get a pic of my dinner on paper plates – because, after a long hard day, that’s how I roll! Bonnie really doesn’t like to do dishes!
If you are new to Quinoa, read my blog: Cooking with Quinoa.
Here’s what you will need…
- Fresh Tilapia
- Olive Oil
- Lime Juice
- Grill Mates Mojito Lime Seasoning
- Italian Bread Crumbs
Coat the fish with olive oil and lime juice. Then, heavily season both sides of the fish, topping with a light sprinkle of bread crumbs to add a little bit of crunch. Place each piece of fish on the hot grill (I have a pan I use to grill fish) for approximately 4 minutes on each side. Since I like my edges crispy and a little charred, I turn my grill up at the last minute until I get the crispiness I want.
Zesty Black Bean & Corn Quinoa Ingredients:
- 1 cup uncooked quinoa
- 1/2 can of Ro-Tel diced tomatoes with lime and cilantro
- 3 green onions, chopped
- 3 cloves garlic, minced
- 1 12-oz. can seasoned black beans, drained
- 1 1/2 tablespoons red-wine vinegar
- 1 chopped green bell pepper
- 2 finely chopped jalapeños
- 1 cup corn kernels
- 2 tbsp chopped fresh cilantro (I was out, so I skipped this darn it!)
- 1/2 tsp cayenne pepper (cuz ♪ some like it hot and some sweat when the heat is on ♫ )
- sea salt or kosher salt and a bit of fresh cracked black pepper, to taste
- 5 tablespoons fresh lime juice, or to taste
- 1 teaspoon salt
- 1 1/4 teaspoons ground cumin, or to taste
- 1/3 cup olive oil (I cut mine with water, or skip it, to reduce calories)
Combine the black beans and vinegar and let sit. Once the quinoa is cooked, combine all the ingredients for the black bean and corn quinoa together (including the black beans). In a separate smaller bowl, combine the ingredients dressing and toss together until it is all well coated. I served this hot with the tilapia, but it is also amazing cold (which is how I will eat it for leftovers!) Since this is so good cold, you may want to double the ingredients so you are well stocked with leftovers like we do!
You had me at goat cheese. Seriously, you could put goat cheese on cardboard and it could make it taste good. So, when I saw a goat cheese and arugula salad on a menu, I just had to try it. The beets (in my mind) were my cardboard I thought, but I just had a feeling that this salad was going to surprise me – and it did. So, over the weekend, I picked up some beets and decided I’d repeat this yummy salad I had on vacation. I searched google for something similar to the menu item and this is what I found.
First, I must confess, I’ve never even bought a beet before, much less cooked one. I don’t even know if I had ever had one (that wasn’t pickled or something). This means I actually had to follow directions, which were simple: Peel, chop, boil. I just had to boil them like I would a potato. It was kind of fun getting my hands “dirty” in this new experience – literally! I never thought about the extreme red juice that would come from this vegetable while cutting it up and boiling it. I swear I think I could have dyed clothes with the water I boiled it in. It reminded me of coloring Easter Eggs. What can I say, I am so easily entertained.
All in all, this recipe was super simple – and SUPER yummy! I added grilled chicken, which I marinaded in Lemon Pepper marinade and topped with seasonings, to complete my meal. Besides my typical substitutions, like trading sugar for stevia and diluting olive oil with water, I pretty much followed this recipe (for once) to the T!
I don’t think Steve was as excited about my beet salad as I was, but judging by his empty plate and full tummy, I’d say it was a success in his eyes too when it was all said and done! The sweetness of the beets paired with the flavor of the goat cheese complimented each other so well! This salad will be a regular treat at the Pfiester Pfit Cafe for sure!
Arugula Salad with Beets and Goat Cheese Recipe
- Beets – (boiled until a fork easily goes in it, about an hour), peeled, sliced into strips
- Fresh arugula – rinsed, patted dry with a paper towel
- Goat cheese – chevre (just a little if you are watching calories!)
- Walnuts – chopped (don’t use too much)
- Olive oil (as always, I cut my olive oil with water)
- Dry powdered mustard
- Sugar (I used Stevia)
- Salt and pepper
Get the rest of the directions and measurements at Simply Recipes.com
When I think of all the flavors that go in this salad, I can’t figure out for the life of me what to call it. I don’t feel like it’s truly “Mexican” cuisine. Maybe you can tell me where a dish like this originated.
The curry and mango almost give it a tropical flair. Personally, for me, it reminds me of California – or one of my beach days when I walked across the beach to grab a Diego salad with curry sauce from Da Kine Diego’s Insane Burrito in Satellite Beach. Either way, as soon as this little salad hits my mouth, I guess my mind goes on vacation. No wonder I love this one!
I love the sweet with the spicy, and all the textures. This will definitely be one of those salads I bring to parties because all these yummy flavors are like having a party on your tongue!
Chicken, Black Bean and Mango Quinoa Salad
1/4 cup olive oil (you can dilute this with water to reduce calories)
4 Tbsp. white balsamic vinegar
1 tsp. honey
1 Tbsp. curry powder
1/2 tsp. cumin
Cook 1 cup of quinoa as directed (in 2 cups water for 15 minutes). I added a dash of salt and fajita seasoning. Remove from heat and let it to continue to steam (this makes it more fluffy). While cooking your quinoa, also cook your chicken and diced into small cubes. I cooked my chicken in lime juice, cumin and curry. While the hot food cools, start chopping up the cool ingredients. I use the Vidalia Chop Wizard and LOVE it! (Thanks Kristie – that’s a gift that keeps on giving!) In a separate bowl, combine the dressing ingredients. Finally, combine the quinoa and chicken with the fresh ingredients and drizzle the dressing over it while mixing it until it is all well coated. Salt to taste. It makes 6 delicious servings.
369 Calories per Serving
- 21 gms Protein
- 12 gms Fat (only 1.7gm saturated fat)
- 45 gms Carbs
- 6.9 gms Fiber
This is a perfect salad for people who don’t have access to a microwave during the day.
Ways to reduce calories and make it even healthier:
- Use Stevia instead of honey
- Use less (or no) oil
- Use more chicken, and less quinoa
CLICK HERE to learn more about Quinoa – including where to get it, great nutritional information and more!
My husband, Steve, LOVES him some meatloaf! It’s his favorite dish I make. And, for people who really don’t like the texture of meat, it’s a great way to get more protein in your diet when you are sick of chewing on chunks of meat. Even people who enjoy meat get sick of eating chicken sometimes you feel like if you have one more piece of dang chicken, you’ll SCREAM. That’s when it’s time to get your baking dishes out!
I would post more recipes, but the truth is, I rarely follow them. I make stuff up as I go. Monday I made Turkey & Quinoa meatballs and shirataki noodles with a sweet basal and spinach sauce. I have no idea what I put in it because I just added a dash of this, a dash of that and just played around until I liked what I tasted.
However, sometimes I like to follow recipes to get ideas. I rarely follow it to the T. Most of the time I double, triple or quadruple it (you would too if you were married to Steve Pfiester – that boy can EAT! haha). So, here’s the recipe I followed from Lazy LowCal Cookbook by Becky Clark to put Quinoa to the test. Result: SUCCESS!
I doubled this recipe, added a little more kick too it with the fresh jalapenos, and personalized the flavor with some of my favorite spices.
Turkey & Quinoa Meatloaf (from the Lazy LowCal Cookbook)
- 1lbs Ground Turkey
- 1/2 Cup Uncooked Quinoa
- 1 Onion Diced
- 7 oz Green Chiles
- 2 Diced Jalapenos
- 6 oz Can of Tomato Paste
- 1 Tablespoon Minced Garlic
- Seasonings (I used spices like Chili Pepper, Salt & Stevia to sweeten a little)
Cook your quinoa first, then add it to the rest of the ingredients. Mix it all together, put in your bakeware, and bake on 375 for 90 minutes. If you have your own favorite meatloaf recipe, use Quinoa instead of breadcrumbs. 🙂
People can normally handle looking up calories for whole foods, but it seems they “Lose It” when they start doing complicated recipes and casseroles. If you use a calorie management app (I like LoseIt) Managing calories from your favorite recipe is easier than you think. Simply add each ingredient (full amount for the whole recipe) into your lose recipe builder (located under More & Edit Foods & Exercises). The total calories will look huge – but remember, you have to set the number of servings for that meal.
So, divide the meatloaf into squares (or simply mark with a knife) when it cools and put the total number of squares in as number of servings to get the number of calories for each piece. It’s better to have smaller squares (and serve more than one piece), than to have large squares. This way you can have “snack-size” pieces that you can easily manage when you count calories. Also try using miniature cupcake pans instead of full baking dishes to make it even easier to serve and manage calories!
10 Servings: 153 calories, 1.4gm fat, 11.7gm carbs, 24.6gm protein, 2gm fiber.
8 Servings: 191 calories, 1.8gm fat, 14.6gm carbs, 30gm protein, 2.5gm fiber.
Turkey Meatloaf Wrap
- 1 Healthy Grain Flat Out Wrap
- Cold Meatloaf
- Romaine lettuce
- Lite Mayo
- Optional Burger style: Add onion, Mustard, Ketchup & pickles and heat the meatloaf
The lettuce adds a nice fresh crunch – and the whole thing stayed with me for several hours. Totally yummy!
I swear, everytime I go to say Quinoa I want to say Kuinoy. Keenwaw is how it is pronounced, and it’s a previously overlooked grain that is gaining popularity, and is a wonderful addition to a healthy meal plan. It was hard to find at the grocery store however. I searched several times before I finally found it. Mine is organic and it came in a bag and it looks like little round seeds. Some people have found it in the grain (rice) section, however, I found it by the flower, corn meal and stuff, in the Greenwise section at our Publix. If you can’t find it, find a grocery employee to help you locate it because I don’t think people really know where it is supposed to go yet. Also check the gluten-free section as a possibility.
Look at the Nutritional comparison between 1/1 cup of cooked quinoa (120 calories) and 1/2 cup of cooked instant long grain rice (180 calories).
In this particular brand of white rice, the protein appears to be the same, but if you are counting calories and compared 120 calories of quinoa to 120 calories of rice, the protein would be less for rice (approximately 2.7gms). Not only do you get to eat fewer calories, quinoa has all the essential amino acids, plus lysine which aids tissue repair (great for helping repair muscles). Quinoa is even more nutritious than brown rice, which is pretty darn nutritious.