Category: DINNER

Simple Tomato Sauce

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If you haven’t ever made your own tomato sauce or pasta sauce because you’ve been afraid to do so, now’s the time to try.  It REALLY is super easy and a lot more affordable than buying it already made.  The beauty of making your own is that you know what EXACTLY goes into it and you can control the spiciness and flavor of it.

This sauce here is super simple (thus, the name!), and you can add any kind of Italian herb to it that you want.  I love garlic and basil, so that’s what I tend to stick with.  However, I’m sure Oregano would be awesome in it too!

Whatever you do, you should make this simple sauce ASAP.  It goes great on pasta and anything else you might use a tomato sauce with.  Stay tuned . . . tomorrow I have a PERFECT use for it!

Simple Tomato Sauce
Recipe Source:  The America’s Test Kitchen Healthy Family Cookbook

1 (28-oz.) can diced tomatoes
4 garlic cloves, minced
1 tablespoon tomato paste
1 teaspoon olive oil
1/8 teaspoon red pepper flakes
1 tablespoon minced fresh basil
salt and pepper (to taste)

Pulse the tomatoes with their juice in a food processor until mostly smooth, about 10-14 pulses.  Cook the garlic, tomato paste, oil, and red pepper flakes in a medium saucepan over medium heat until the tomato paste begins to brown, about 2 minutes.  Stir in the processed tomatoes and cook until the sauce is thickened and measures 2 cups, about 20 minutes.  Off the heat, stir in the basil and season with salt and pepper to taste.

Makes about 2 cups.  Serves 6.

Nutritional Information (Per Serving = 1/3 Cup)
Calories:  40
Protein:  1g
Carbs:  5g
Fat:  1g (0g = Sat.)
Fiber:  1g

Friday Feature: Restaurant Spotlight – Cafe Rio

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Who does not LOVE Cafe Rio, or a restaurant similar in nature (Costa Vida, Bajio’s, Chipotle, etc.)?  If you find someone who doesn’t love these places, let me know because they would come from a rare and unique breed!

One of the most common questions that come from my clients is, “where can I eat out and what can I order.”  While I’ve given pretty good (well, maybe GREAT) guidelines in a previous post, most of my clients will specifically ask for instructions on how to order at Cafe Rio (or similar places).  I finally decided that, due to the abundant questions in similar nature, this was blog worthy.

Did you know that a typical, full-size salad will be over 1200 calories at these places?!  Holy moly!  That’s practically an entire day’s worth of calories for a lot of people.   Well, I’ve figured out a way to order a tasty salad, and I’ve cut more than half of those calories out!  Here’s how you do it, folks!

Remember, we’re looking for a balanced meal of a lean protein, one serving of a complex carbohydrate, and veggies.  Here’s how we get it!

Instead of ordering a full salad, you’re going to order a Grilled Chicken Tostada Salad with a soft shell tortilla (order wheat if they have wheat ones…most locations do) and no cheese.  You will need to choose rice or black beans as we don’t need multiple complex carbohydrates in one meal, so you get to choose one.  If interested, black beans will be a more nutritious choice.  Now, veggies are “free” (so-to-speak) so load up on the lettuce and the pico (I often times ask for an extra scoop of pico de gallo).  As you wrap up your salad order you’ll want to ensure you don’t get the sour cream or the tortilla strips.  Order the vinaigrette dressing (cilantro-lime dressing = YUM) and NOT the creamy tomatillo dressing.  They usually put the dressing on the side for you, so you shouldn’t have to ask them to do that.  And, when you actually go to eat your salad, you should only need about half of it (the dressing, that is!).

This will put you in the 400-500 calorie range.  Now, that’s some serious calorie cutting right there!

If you want to further cut calories, you can also cut out the tortilla altogether and eat none of the dressing.  I actually find that if I order extra pico, the flavor is enhanced enough that I enjoy the salad perfectly without the dressing!

So, in summary . . . We are going to go from a 1200+ calorie entree to a 400-500 calorie entree by ordering:

A Grilled Chicken Tostada Salad,
On a soft-wheat tortilla,
No Cheese,
Black Beans,
No Rice,
Lots of lettuce,
Lots of Pico de Gallo
Cilantro,
Guacamole,
and Cilantro-Lime Dressing on the Side

Deeeeeeeelish, if you ask me!  And, you don’t have to feel like you’re ever deprived from eating at one of your most favorite places!  Anyone want to meet me for lunch?  Let’s go!

Southwestern Chicken & Barley Chili

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It is finally starting to feel like Autumn around my parts.  And, with the change in weather, comes a change in cravings . . . well, at least for me!  I love to have something warm and comforting when the weather cools down and this recipe soothes the Autumn soul.  It is loaded with flavor and the texture, thanks to the Barley, is very hearty.  Thanks to its heartiness, it’s a very filling soup too!  I’ve known children and adults alike to gobble down this chili.  So, add it to your Autumn line-up.  I’m pretty sure you’ll love it too!

Southwestern Chicken & Barley Chili
Adapted from Mel’s Kitchen Café

1 (14.5-ounce) can diced tomatoes, undrained
1 (16-ounce) can tomato sauce
1 3/4 cups low-sodium chicken broth
1 cup medium barley (not quick cooking)
4 cups water
1 tablespoon chili powder
2 teaspoons cumin
1 teaspoon dried oregano
dash cayenne pepper (more or less to taste)
2 pounds boneless skinless chicken breasts, cut into bite-size pieces
1 cup black beans, rinsed and drained
3/4 cups frozen corn kernels

Garnishes: sliced green onions, chopped bell pepper, chopped tomatoes, light sour cream, cilantro

In a large pot (about 6-quarts), combine the diced tomatoes, tomato sauce, chicken broth, barley, water, chili powder, cumin, dried oregano and cayenne (if using). Stir well. Bring the mixture to a boil over high heat and add the chicken. Stir to combine. Reduce the heat to medium-low, cover, and simmer the chili for 40 minutes, until the barley is tender and chewy and the chicken is no longer pink. Stir occasionally, while it simmers to prevent sticking and to make sure it stays at a steady simmer. After 40 minutes, add the beans and corn. Stir to combine and simmer for five more minutes. Serve the chili with optional garnishes, if desired.

The chili will thicken considerably upon cooling. Add chicken broth or water as needed to achieve a desirable consistency (especially if reheating the leftovers).

Serves 8.

Nutritional Information (Per Serving = 1 Heaping Cup)
Calories:  265
Protein:  29.7
Carb:  35.5
Fat:  1.7 (0.1 g = Sat)

Chicken & Avocado Quinoa Salad

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I love salad, but I rarely love to eat salad for my main course.  It’s always been a delicious side dish for me (and I rarely make a major meal without preparing one full of healthy veggies).  However, once in a while there is a salad that can steal my heart away at dinner or lunch (usually lunch!).   I’m pretty sure I loved this salad because it was hearty AND fresh.   How often can you put those two adjectives together?  It has quinoa (oh, how I love the texture of quinoa), chicken, avocado, and fresh veggies which is all covered in a light and lemony dressing.  If I’m being honest here (which I always am!), I wouldn’t choose to eat this most nights because of my before mentioned salad quandary.  But, I would definitely eat this for lunch more often.  That being said, it really was a fabulous meal change for us and I highly recommend throwing it in your file of recipes to try.  Besides, don’t you think it looks pretty?

Chicken & Avocado Quinoa Salad
Adapted from Picky Palate

1 1/2 cups uncooked quinoa, rinsed and drained
2 cups broccoli florets
2 pounds cooked, cubed chicken breast
1/2 cup diced yellow or red sweet peppers or bell peppers
1/4 cup fresh Parmesan cheese
1/4 cup extra virgin olive oil
1 1/2 tablespoons lemon juice
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 avocado, diced

Cook quinoa according to package directions. Transfer to a large bowl, stirring every 5 minutes to break up. Let cool for 15 minutes.

Place broccoli, chicken, peppers, and Parmesan cheese into a large bowl. Add quinoa and stir to combine.

To prepare dressing, place olive oil, lemon juice, salt and pepper into a medium bowl, whisking to combine. Pour over quinoa, stirring then gently stir in cubed avocado.

Refrigerate until ready to serve.

Serves 8.

Nutritional Information (Per Serving)
Calories:  358
Protein:  30g
Carbs: 27.1g
Fat:  14.5g (1.6g = Sat.)
Fiber:  4.6g
Sugars:  2.6g

Grilled Rosemary Buttermilk Chicken

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If you’re in Utah like me, you’re still getting unbelievable weather!  So, if you’re like me, you’re still grilling!  Here’s another grilled chicken recipe.  It’s delish and SUPER easy.  The hardest part is remembering to put the chicken in buttermilk the night before you want to eat it.  Other than that . . . easy!!  The buttermilk makes the chicken so moist and the Rosemary ads such a fresh, herb flavor.  You can add as much rosemary as you like for as strong as you want the flavor.  I like a lot of rosemary flavor, so I add at least the amount indicated below.

Grilled Rosemary Buttermilk Chicken
Adapted from Mel’s Kitchen Café

4 boneless, skinless chicken breast *cutlets – 4 oz. each  (2 thick chicken breasts)
2 pints buttermilk
5-6 sprigs fresh rosemary

Place the chicken *cutlets in a large ziploc plastic bag. Pour in the buttermilk to cover the chicken. Add the rosemary sprigs. Seal the bag and refrigerate overnight, about 8-10 hours.

Preheat a grill to medium-high heat. With tongs, take out each chicken breast one by one, shaking off excess buttermilk and removing the rosemary sprigs. Grill for 4-6 minutes per side, until the chicken is cooked through but still moist. Tent with foil for about 5-10 minutes before slicing and serving.

*You can buy packaged chicken cutlets at the grocery store.  However, you can save a little money and ensure evenly sized cutlets by turning chicken breasts into cutlets yourself.  Lay the chicken breast smooth-side up on a cutting board.  With one hand on the top of the chicken, carefully slice the chicken in half horizontally to yield two pieces.  The two pieces should be between 3/8 and 1/2 inch thick. 

Serves 4.

Nutritional Information (Per Serving = One 4-oz. Cutlet)
Calories:  120
Protein:  27.6g
Carbs:  0g
Fat:  1.2g (0g = Sat.)
Fiber:  0g
Sugars:  0g

Fit Shrimp Scampi

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We L.O.V.E. this dish in our home.  It tastes light and fresh, but is also filling.  I love the way the garlic, butter, and lemon come together with the shrimp.  I mean, what’s not to love?  We usually eat this with fresh steamed veggies or a fresh green salad.

Enjoy!

Shrimp Scampi
Modified from Eating for Life

4 oz. whole-wheat penne pasta
1 T. extra virgin olive oil
3 cloves garlic, minced
8 oz. raw shrimp, peeled and deveined
3 T. Butter Buds, divided  (or some other non-hydrogenated buttery spread like Smart Balance)
3 T. White Cooking Wine (found near vinegars in the grocery store)
1/4 tsp. ground black pepper
1 lemon, halved — juiced and zested
3 T. reduced-fat parmesan cheese, grated
2 T. fresh parsley, chopped

Prepare penne pasta according to its package directions.  Once pasta is done, drain it and add 1 T. of Butter Buds (or Smart Balance) to the pasta to keep it from sticking and to provide a richer flavor.

While the pasta is cooking, heat olive oil and garlic in a wok or large skillet over medium heat.

Add shrimp to the skillet and cook, stirring frequently, until it’s almost pink (three-quarters done), about 2 minutes.

Add 1 T. of Butter Buds (or Smart Balance) and white wine to shrimp; sauté about 2 more minutes.  (The white wine pulls all the stuff off your pan from cooking the garlic and shrimp.  It’s awesome and provides great flavor.)

Remove skillet from heat and add the juice and zest of the lemon, black pepper, and fresh parsley.  (If you choose to use dried parsley, then add it to the skillet when you add the wine).  Stir to combine.

Divide pasta into appropriate portions and top with corresponding portions of shrimp mixture.  Sprinkle with Parmesan cheese and additional fresh parsley if desired.

Serves 2.

Nutritional Information (Per Serving)
Calories:  293
Protein:  21.6g
Carbs:  32.8g
Fat:  10.6g (1.8g = Sat.)
Fiber:  3.5g
Sugars:  0.6g

Mango-Pineapple Salsa Over Shrimp

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This Mango-Pineapple Salsa is soooo yummy!  It can be used for several things (it’s great as an appetizer with baked chips), but I really love it with this shrimp.  The salsa has that spicy-sweet flavor that tends to be irresistible to me.  How about you?

When it’s paired with the shrimp, it tastes like vacation.  You get the tropical taste from that salsa and a somewhat Jamaican Jerk taste from the shrimp.  I tell you what – these were meant to be eaten together!  And, just in case you were wondering, I made this for the family while we were in Hawaii.  We used the fresh pineapple and mango we bought at the farmer’s market and after we made the salsa I couldn’t get enough (well, until my calorie counting conscience said, “no more!”)

When I made it at home (with the pictures shown here), I actually used my indoor grill.  If you’re not in the mood to grill or we’re in the colder months, you can also heat a small amount of canola oil in a nonstick skillet over medium-high heat and then cook the shrimp until they’re done.  I love to serve this over couscous (as shown) or rice.

Mango-Pineapple Salsa Over Shrimp
Adapted from The America’s Test Kitchen Healthy Family Cookbook

For the Salsa:
7 ounces peeled & cored fresh pineapple & mango, cut into 1/4-inch pieces (about 1-1/4 cups total fruit)
1/2 small red pepper, seeded & chopped
1 scallion, sliced thin (or minced red onion works too)
1/2 jalapeno chile, stemmed, seeded, and minced
4 teaspoons fresh lime juice
1 teaspoon minced fresh cilantro
salt & pepper

For the Shrimp:
3/4 teaspoons light brown sugar
1/4 teaspoon ground coriander
1/4 teaspoon ground ginger
1/4 teaspoon garlic powder
1/4 teaspoon pepper
1/8 teaspoon salt
1/8 teaspoon ground allspice
1 lb. shrimp

For the Salsa:  Combine the mango, pineapple, onion, bell pepper, jalapeno, cilantro, and lime juice in a bowl.  Season with additional lime juice (if needed), salt, and pepper to taste.  Let the salsa sit for at least 10 minutes before serving (can be made up to 24 hours in advance).

For the shrimp:  Preheat gas, charcoal, or indoor grill over medium heat.  Combine the brown sugar, coriander, ginger, garlic powder, pepper, salt, and allspice in a bowl.  Pat the shrimp dry with paper towels and sprinkle the spice mixture evenly over both sides of the shrimp.

If desired, thread shrimp on skewers.  Grill shrimp until pink and cooked through (about 2-3 minutes per side).  Gently transfer the shrimp to individual plates and serve with the salsa.

Serves 4.

Nutritional Information (Per Serving – Shrimp & Salsa)
Calories:  143
Protein:  23.2g
Carbs:  5.2g
Fat:  2.1g (0.4g = Sat.)
Fiber:  0.4g
Sugars:  3.1g

Nutritional Information (Per Serving, Salsa Only)
Calories:  23
Protein:  0.2g
Carbs:  4.1g
Fat:  0.1g (0g = Sat.)
Fiber:  0.4g
Sugars:  3.1g

Bacon, Lettuce, & Tomato Sandwiches – BLT’s

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YAY!!!!  My computer is back and my friend, a genius, has restored every file to its proper place.  I am super relieved and ready to get back on track with recipes.  So, even though today is Friday and I usually do a non-recipe post, I’m breaking the Friday Feature rule and giving you a recipe anyways.  After all, I just cannot resist letting you go one more summer day without this one!

No question!  A good BLT is my favorite summer sandwich, hands down!  I love it when those fresh tomatoes are coming out of my garden faster than I can eat them.  There’s nothing like a fresh tomato right from my backyard and this sandwich is a darn good way to eat them up!  Of course, the traditional BLT with full-fat mayo and regular bacon might not be the healthiest way to indulge, so I’ve come up with a solution that I still love but can leave the calorie guilt for an ice cream sundae or something.

This is simple, folks!  You just toast your bread, slather on some homemade guacamole, add some cooked Canadian bacon, layer on some sliced garden tomatoes (I used my yummy Lemon Boy-Yellow ones and our tasty Celebrity-Red ones), and top with lettuce.  That guacamole seriously takes this sandwich somewhere a BLT has never gone before.  Perhaps it is my deep love for the avocado, but I have wanted to eat this sandwich every day for the past week!  And, trust me, my craving hasn’t slowed down a bit!

Bacon, Lettuce, & Tomato Sandwiches – BLT’s
Mimi Original

4 slices whole wheat bread (such as Sara Lee Delightful)
2 servings (approx. 4 Tablespoons) Guacamole
6 oz. Canadian bacon
sliced tomatoes
lettuce

Toast bread.  While bread is toasting place Canadian bacon in a nonstick skillet over Medium heat.  Cook both sides of bacon until golden marks appear.  Remove from heat.  Spread approximately 2 tablespoons of guacamole on one slice of toast, add 3 oz. of Canadian bacon, sliced tomatoes, lettuce, and top with another slice of toast.  Repeat with remaining ingredients.  Cut in half and enjoy!

Serves 2.

Nutritional Information (Per Serving = 1 Sandwich)
Calories:  295
Protein:  24.5g
Carbs:  26.9g
Fat:  12.1g (2.7g = Sat.)
Fiber:  7.5g
Sugars:  2.3g

Chili-Lime Chicken Kabobs

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I’m already starting to worry about how many “summer grilling” days we are gonna have left!  It’s a sad day when the grill doesn’t get used almost every day so I’m still trying to take full advantage of it while I can!  These kabobs were well worth making on one of my last grilling days.  They definitely did not lack in flavor; that is FOR sure!  I loved the use of spices found here.  The chili powder/paprika went fabulously with the garlic and lime and there was even a slight bit of heat from the cayenne.  These kabobs tasted like a Mexican BBQ and they were great on their own, but as I ate them I thought they would be SO good in tacos or fajitas too.  Either way . . . they are delicious and in no way boring!  Make them quick – before grilling season is O.V.E.R.

Chili-Lime Chicken Kabobs
Adapted from The Sisters Cafe

4-6 chicken breast halves (boneless, skinless), about 2 lbs
1 sweet red pepper
1 sweet onion

6 Tb olive oil
3 Tb red wine vinegar
2 limes, juiced (4 Tb)
1 1/2 tsp chili powder
1 tsp paprika
1 tsp onion salt
2 tsp minced garlic cloves
1/4 tsp cayenne pepper (more if you like it spicy)
1/2 tsp salt
1/2 tsp freshly ground black pepper

Cut chicken and pepper into 2 inch pieces.  Peel onion and cut into quarters.  Slice through each quarter to make 8 chunks. (When you pull apart the onion layers, the outer layers should now be in roughly 2 inch pieces) Set aside.

In a small bowl, whisk together the olive oil, vinegar, and lime juice.  Stir in spices. Marinate chicken and vegetables for 4-6 hours or overnight.  (You can place the chicken and vegetables in separate shallow containers.  I make sure the chicken is covered with marinade first. Any leftover marinade, use for the vegetables. And, if I’m lucky – I reserve about 3 tablespoons to brush on my kabobs while they’re cooking.)

Preheat the grill to medium heat.  Thread chicken, pepper, and onion onto metal skewers and discard the marinade. Grill skewers, turning occasionally, for 10-15 minutes, or until juices run clear (or chicken registers 165 degrees when tested with a termometer).  If you reserved any marinade, brush marinade on skewers each time you turn them.

Serves 8.

Nutritional Information of Chicken Only (Per Serving = 4 oz.)
Calories:  150
Protein:  23.1g
Carbs:  1.3g
Fat:  6.3g (0.8g = Sat.)
Fiber:  0.2g
Sugars: 0.2g

Taco Salad with Salsa Chicken

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Well, I couldn’t just share Slow Cooker Salsa Chicken without a follow-up recipe!  After I told you of all the ways I love to use that Salsa Chicken, I figured I would share one of my favorites.  Once you have that Salsa Chicken made, this salad is a snap to throw together.  All you have to do is chop some lettuce, onions, bell peppers, and tomatoes.  If you’re like me, you’ll already have the Fit Ranch Dip made and sitting in the fridge (as it is a staple around my place), but if you don’t – then it will take you only a couple of minutes to whip that up too.  You don’t really want to leave that out.  It is super delicious on this taco salad.  Enjoy, my friends!  I certainly do!

Taco Salad with Salsa Chicken
Mimi Original

12 baked tortilla chips (such as Tostitos Scoops)
4 oz. of Salsa Chicken
lettuce  (I like to use Romaine)
red onion, sliced
tomatoes, chopped
bell peppers, chopped
2 tablespoons salsa
2 tablespoons Fit Ranch Dip

Place tortilla chips on an individual plate.  Top with Salsa Chicken, lettuce, red onion, tomatoes, bell peppers, salsa and Fit Ranch Dip.

Serves 1.

Nutritional Information
Calories:  293.1
Protein:  33.4g
Carbs: 31.3g
Fat:  4.6g (1g = Sat.)
Fiber:  4.7g