Category: DINNER

Slow Cooker Salsa Chicken

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As I’m placing this post in here, I’m wondering what in the world took me so long to share it with you!  It has got to be one of the most versatile, yet easiest recipes to make.  When I don’t have time, or I’m at a loss of what to make for dinner – this is probably what I come up with 50% of the time.

In my opinion, the best thing about this recipe is that the finished product can be used in so many ways.  I love to make a big batch of this and use it a couple of times during the week is different ways . . . serve it over rice, in burritos, taco salad, enchiladas, taquitos, etc.  There is no doubt that if I know I am going to have a busy week, with limited amount of time to cook dinner most nights, I make a big batch of this!  It makes meal time a snap to throw together when the chicken is already cooked and ready to go.

This also freezes very well!  So, making a big batch and freezing what you don’t use is a great way to have a meal at your fingertips when you’re just not in the mood to cook one night (like that ever happens, right!?)!

I suppose I must tell you not to be fooled by the simpleness of this recipe.  Slow cooking the salsa with the chicken for all those hours really powers up the flavors!  You can use any kind of salsa with the level of heat you like (I usually use medium heat salsa).  I’ve made this with red and green salsa varieties and I love it every time.   This is tasty right out of the slow cooker as is, or you can always serve it on a bed of rice (one of my favorite ways to enjoy it . . . mostly because I LOVE rice) or any of the ways I mentioned above.

You can definitely find ways to “fancy” this up by adding additional seasonings (taco seasoning, cumin, chili powder, garlic powder, etc.) or ingredients (corn, black beans, tomatoes, etc.), but for the sake of keeping the recipe in its most simplistic form, I’ve left all of that “fancy” stuff out on this post.  Why?  Because it is very delicious in its simplistic form (it is delicious in “fancy” forms too) and I thought you should know that so you don’t have to waste time and effort if you don’t have the time and/or effort to spare.

Do not delay . . . add this to your weekly menu and I’m sure it’ll become a family favorite in no time!

Slow Cooker Salsa Chicken

4 boneless, skinless chicken breasts (Approx. 1.5 lbs)
1 cup salsa

Add chicken to slow cooker.
Pour salsa over chicken.
Cook on low for 6 to 8 hours.

Remove chicken from the slow cooker.  Shred.  Place shredded chicken back in the slow cooker and stir to combine with salsa.  Allow salsa to soak into chicken (about 20-30 minutes) before serving.

Serves 6.

Nutritional Information (Per Serving = 4 oz.)
Calories: 133
Protein:  26.6g
Carbs:  4g
Fat:  1.5g (0.3g = Sat.)
Fiber:  1.1g
Sugars:  0.3g

Coconut Curry Chicken

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Here I go again . . . Thai flavors!  Oh, they are so delicious!  This recipe is so awesome!  Like I’ve said before, I have a weakness for curry and this dish can cure that craving any night.  The tomatoes, onions, spices, potatoes, and coconut milk end up being a match made in heaven.  This recipe makes a lot!  And, you would think that with a household of two I would always cut the recipe down.  Well . . . that is NOT the case.  We love this so much that I always make the entire thing so that we can have leftovers for days!

Coconut Chicken Curry
Adapted from My Kitchen Cafe

*Note: It is possible to make this in the slow cooker.  Make this dish right up to the step where you are supposed to let it simmer for 40 minutes. At that point, pour it all in the slow cooker and let it sit at low heat for 4-5 hours to finish up cooking. This means you can make it earlier in the day and have a fuss-free dinnertime.

2 pounds boneless skinless chicken breasts, cut into 1/2-inch chunks
1 teaspoon salt
1/2 teaspoon pepper
1 1/2 tablespoons canola oil
2 tablespoons curry powder
1 1/2 teaspoons paprika (sub cayenne pepper if you like heat)
1/2 onion, thinly sliced
2 cloves garlic, crushed
4 medium red potatoes, cut into chunks
1 (14 ounce) can coconut milk, light
1 (14.5 ounce) can stewed tomatoes, Italian style
1 cup crushed tomatoes or 1 (8 ounce) can tomato sauce
1.5 tablespoons sugar

Season chicken pieces with salt and pepper. Heat oil, curry powder, and paprika in a large skillet or saucepan over medium-low heat for two minutes, until fragrant (but don’t let it burn). Turn the heat up to medium and stir in onions and garlic and cook 7-9 minutes more or until onions are very clear. Add chicken, tossing lightly to coat with curry oil and cook for 7 to 10 minutes, or until chicken is no longer pink and is cooked through or nearly cooked through (it will continue to simmer in the next step). Add potatoes, coconut milk, tomatoes (I lightly crushed the stewed tomatoes with my fingers before adding), tomato sauce, and sugar into the pan, and stir to combine. Cover and simmer, stirring occasionally, for about 30-40 minutes. The sauce thickens slightly upon standing, but is great served piping hot (and a bit thinner), too. Serve with brown rice (or your favorite rice if allowed) and garnish with cilantro, if desired.

Serves 10.

Nutritional Information Per Serving (Without Rice)
Calories:  201
Protein:  20.4g
Carbs:  17.2g
Fat:  5.6g (2.3g)
Fiber:  2.3g
Sugars:  4.2g

Thai Chicken Pizzas

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I absolutely adore Thai food!  I think it is delicious and offers a unique taste to my palette from time-to-time.  I must admit that anything with curry in it is usually a favorite for me, but my second choice of flavors when it comes to Thai food . . . anything with peanut sauce.  Man, it’s good!  When I saw this recipe I had to make it immediately . . . which I did even though I didn’t have fresh cilantro on hand.  I didn’t have mozzarella cheese either, but I had a reduced fat blend and I figured I would just use that instead.  Well, the results were stellar so I can’t wait to actually eat this with fresh cilantro because I know that will make it taste even better.  The peanut sauce is DELICIOUS on these.  It had the familiar tastes of traditional Thai peanut sauce with a little bit of tang.  I also loved how the tortilla was slightly crunchy when the pizza was done baking.  It was like eating a very thin-crust pizza.  These were super fast to pull together . . . especially because I used the cooked chicken that I buy from costco.

The last thing I can tell you about these pizzas is that after I was finished eating my pizza . . . I wished I could eat another one right away!

Thai Chicken Pizzas
Adapted from Taste of Home Healthy Cooking 2009 Annual Recipes

4 whole wheat tortillas (8-inch, approx. 100 calories)
1/4 cup reduced-fat creamy peanut butter
2 T. reduced-sodium soy sauce
4 ½ tsp. honey
2 ¼ tsp. rice wine vinegar
1 lb. shredded or diced cooked chicken breast
2 small carrots, shredded
1/2 cup minced fresh cilantro
1 cup shredded part-skim mozzarella cheese

Preheat oven to 400 degrees.

Coat both sides of tortillas with cooking spray; place on ungreased baking sheets.  In a small bowl, combine the peanut butter, soy sauce, honey, and vinegar.  Stir in chicken until blended.   Spread over tortillas.  Top with carrots, cilantro and cheese.

Bake at 400 degrees for 10-12 minutes or until cheese is melted.

Serves 4.

Nutritional Information (Per Serving = 1 Pizza)
Calories:  374
Protein:  35g
Carbs:  36g
Fat:  12g (4g = Sat.)
Fiber:  4g

Shrimp and Cheddar Tostada with Salsa Verde

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These are quite tasty, my friends!  And, as in true form for most of my recipes, they are super easy to throw together.  I loved the idea of actually using shrimp on a tostada and the shrimp goes so well with the spices . . . garlic, green salsa, and cilantro.  YUM!  There’s nothing bland about these babies.  You must add them into your menu.  Now!

Shrimp & Cheddar Tostada with Salsa Verde
Adapted by Rocco Dispirito, “Now Eat This! Diet”

4 whole wheat pitas (120 calories)
16 oz. precooked large shrimp, peeled and deveined, tails removed
1/2 tsp. garlic powder
1/2 cup jarred tomatillo salsa
Pinch of red hot pepper flakes
1/4 cup shopped fresh cilantro
Salt
Freshly ground black pepper
3/4 cup (about 3 ounces) fat-free cheddar cheese, shredded

Preheat oven to 425.  Line a baking sheet with aluminum foil and coat with cooking spray.

Place pitas on the baking sheet, and spray them on both sides with cooking spray.  Toast the pitas in the oven until they are brown and slightly crispy, about 3-6 minutes.

Meanwhile, in a medium bowl, toss the shrimp with garlic powder, salsa, red pepper flakes, and 2 tablespoons cilantro.  Season with salt and pepper to taste.

Equally scatter half of the cheese on the pitas and then equally divide the shrimp onto the pitas.  Top with the remaining cheese, and then bake in the oven till the cheese is melted and the shrimp is warmed through, about 8 minutes.  (Watch carefully to  make sure the pitas do not burn.)

Sprinkle the remaining cilantro over the tostadas and transfer them to a cutting board.  Cut into wedges and serve immediately.

Serves 4.

Nutritional Information (Per Serving = 1 Tostada)
Calories:  273.5
Protein:  36g
Carb:  18g
Fat:  2.2g (0.3 = Sat)

Philly Cheese Steak Wraps

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Did you ever wonder if you would be able to enjoy a Philly Cheese Steak again without calorie guilt?  Well, I’ve found a GREAT way!  This recipe delivers all the traditional flavors without an abundance of fat and added calories.  It’s full of flavor and it takes less than 10 minutes from start to finish!  So, go to town and enjoy this version of a Philly Cheese Steak; it’s SO worth it!

Philly Cheese Steak Wrap

1/4 cup nonfat cream cheese
4 whole wheat tortillas (110 cal. Each)
1  bell pepper, sliced thin (I use multiple colors)
1/2 onion, sliced thin
1/2 cup mushrooms
8 oz. lean roast beef (deli-style), sliced & cut in 1-inch strips
Montreal Steak Seasoning

Heat medium-sized skillet over medium heat.  Spray skillet with non-stick cooking spray and then add sliced peppers and onion.  Sauté until peppers and onions are crisp-tender (about 5 minutes).

Take mushrooms and slices/strips of roast beef and place in warmed skillet with peppers and onions.  Sprinkle with steak seasoning and sauté until warmed through.  Add cream cheese to the pan, stirring constantly until cheese has melted and coated beef.  Remove from heat.

Warm tortillas according to package directions.  Divide mixture among tortillas.  Top with roast beef mixture.  Roll up and enjoy!

*I like these best warm.  However, they are also good cold.  If eating them cold, you’ll spread about 1 tablespoon of cream cheese evenly on the surface of each tortilla.  Then layer the peppers, onion, mushrooms, and roast beef on top.  Roll it up and enjoy.

Serves 4.

Nutritional Information (Per Serving = 1 Wrap)
Calories:  213.8
Protein: 17.5g
Carbs:  25g
Fat:  4.1g (1g = Sat)
Fiber:  11.5g
Sugars:  4.5g

Oven Baked Fish Sticks

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I have been wanting to make some kind of oven baked fish stick for some time now.  I finally buckled down and did some research, looked through several versions, and, in the end, created by own recipe.  I thought these had a great balance of spice, tang, and crispiness . . . yet still kept the calories in check.  I used Panko bread crumbs (which are found in most grocery stores), but you could easily use a whole wheat bread crumb or, if you’re trying to eat gluten free, you can use crushed Rice Chex.  I served these with a side of sweet potato fries (oven baked, of course!) and found this to be a lovely dinner for me and my man.

Oven Baked Fish Sticks

1 T. nonfat greek yogurt
1 T. fresh lime juice
1/8 tsp. onion powder
1/8 tsp. black pepper
1/2 tsp. salt
1/2 tsp. paprika
1/2 tsp. lemon-pepper seasoning
1/3 cup dry bread crumbs (I used Panko)
8 oz. cod fillets, cut into 1-inch strips
Butter-flavored cooking spray

Place first 7 ingredients a shallow bowl.  Mix to combine.

Combine bread crumbs in another shallow blow.  Dip fish in the yogurt mixture then roll in the crumb mixture.

Place on a baking sheet coated with cooking spray. (I like to place a sheet of foil on my backing sheet and then coat with cooking spray.  This makes clean-up MUCH easier.)  Spritz fish sticks with butter-flavored spray.  Bake at 400° for 10-12 minutes or until fish flakes easily with a fork, turning once. 

Serves 2.

Nutritional Information (Per Serving)
Calories:  161.5
Protein:  27g
Carbs:  9g
Fat:  1.1g (0.1g)
Fiber:  0.4g
Sugars:  1.1g

Chili-Lime Steak Rub

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Once in a while we love to pull out the red meat and have us a good steak!  Of course, we usually go with a lean cut so we don’t chalk up extra calories and bad fat.  Flank steak or sirloin will always be my top choices of red meat and this steak rub works wonderfully on both!  It has a tasty balance of spicy and tangy.  It will be repeated in my house for sure!  I grabbed this recipe off of Our Best Bites and, if needed, I included the links back to their website for education on flank steak as well as testing the doneness of steak.  I think it’s informative and I figured I wouldn’t re-write it as it is explained wonderfully on their site.

As you can see – we are really trying to maximize the use of our grill right now because we can’t get enough of it!  It makes everything taste so good and it keeps the kitchen cool.

Chili-Lime Steak Rub
Recipe from Our Best Bites

1 t chili powder
1 t granulated garlic
1/2 t cumin
1/2 t coriander
1/2 t oregano
1/8- 1/4 t cayenne pepper*
3/4 t salt
1/4 t black pepper
*If you have chipotle chili powder, you can substitute it for the cayenne or just add a little in addition

1 lime (about 2 T lime juice)
1 T extra virgin olive oil
1-2 lbs flank steak, or other good grilling cut (tenderloin and sirloin also work well)

Juice the lime into a small bowl. Add spices and oil and stir to combine. Some limes have more juice than others, so sometimes the mixture will be more liquid-y and sometimes it will be more pasty.

Place the steak in a shallow dish and pour the spice mixture on top. Use your hands to massage it in there.

Let it sit for 15 minutes. During that time preheat your grill.

Place meat on hot grill (bbq is best, but an indoor grill pan or broiler will work just fine too). If you’re using flank steak it should take about 5-7 minutes on each side. (Here’s a great tip for testing meat doneness in other cuts.)

When steak is finished, remove from grill and let sit for 5 minutes before cutting into it.  Slice in strips against the grain. (Again, find flank steak info here.)

Nutritional Information (Per Serving = 4 oz. Flank Steak)
Calories:  194
Protein:  23.1g
Carbs:  0.8g
Fat:  10.3g (3.9g = Sat)
Fiber:  0.2g
Sugars:  0.1g

Sesame & Chicken Soba Noodles

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Photo by Josie Fox Photography

If you like stir fry, you’ll love this! It is packed with flavor, veggies, and the pasta is surprisingly delicious too!  Soba noodles are made out of buckwheat and wheat flour and are native to Japan.  They are roughly as thick as spaghetti and are great hot and cold.  Soba noodles can be found in traditional supermarkets (usually on the Asian isle), but sometimes I’ve noticed that not all supermarkets stock them.  Where I live, I’ve always found them at Good Earth and the Sunflower market.  I’ll be honest, their brown color definitely doesn’t help to make them look appetizing, but everyone that has ever tried them while I’m around have been pleasantly surprised with their great taste.  I think I’ve fallen in love with this dish because it incorporates balsamic vinegar, which I LOVE.  The dish is tangy and the use of all those veggies makes it a very filling dish.

Photo by Josie Fox Photography

Sesame & Chicken Soba Noodles
Mimi’s Original (Created From a Variety of Sources)

1 tbsp. sesame seeds
2.5 oz. Japanese Soba (Buckwheat) Noodles
8 oz. boneless, skinless chicken breast, chopped in 1-inch pieces
1 red bell pepper, sliced
1 1/2 cups fresh broccoli, chopped
1 tsp. sesame oil
2 tbsp. balsamic vinegar
2 1/2 tbsp. low-sodium soy sauce
1 1/2 tsp. granulated sugar
1 clove garlic, minced
1/2 cup green onion, chopped

Preheat the oven to 375 degrees.  Pour the sesame seeds onto a rimmed baking sheet.  Toast the seeds in the oven for 10 to 12 minutes, until they are a rich brown around the edges.  (Alternatively, you can toast these in a sauce pan over medium heat.  Stir often, watch carefully, don’t allow seeds to burn.)

Meanwhile, bring a large pot of salted water to a boil.  Add the noodles and cook them for 5 to 6 minutes, or until they are just tender.  Drain them, rinse them well with water, and drain them again.

While noodles are cooking, heat a nonstick skillet over medium heat.  Add chopped chicken to the skillet and sauté until nearly fully cooked (slightly pink).  Add bell pepper and  broccoli to the skillet.  Sauté until crisp-tender and the colors of the vegetables are bright.  Remove from heat.

In a large mixing bowl, mix together the vinegar, sugar, soy sauce, garlic, sesame oil and green onions.  Add the noodles and chicken/vegetable mixture.  Toss well.  Divide amongst two plates and sprinkle with toasted sesame seeds.  This is good hot, or at room temperature.

Serves 2.

Nutritional Information (Per Serving)
Calories:  349.7
Protein:  32.9 g
Carbs:  45.6g
Fat:  6.2g (0.8 = Sat.)
Fiber:  5.4g

 

Spiced Turkey Brugers with Roasted Red Pepper & Feta

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I make Turkey Burgers all the time.  But, listen!  These ones have jumped to the top of my favorite list (at least for the moment & we’ll have to see if other variations can beat it out).  The spices in this rendition make these so darn tasty.  The flavors are AMAZING!  I’ve been looking for the “perfect” burger to put that Tzatziki on, and this totally hit the spot.  I whipped this up in NO time.  Beau & I headed up the canyon with some friends and we grilled these up to perfection.  Everyone loved them and, to be honest, I was so pleased that I had leftover meat so that I could enjoy another one the very next day for lunch!  If you do not have roasted red peppers (usually sold in a jar at the grocery store), you can substitute with chopped, red bell pepper.  I’m sure it’ll still taste divine.  You must make these this summer.  Or, just pop by my house and maybe I’ll let you try them because I’m sure they’ll consistently make my summer menu again and again!  (By the way . . . we ate these on my homemade wheat burger buns.  They chalk up to be about 159 calories each.  They are, by far, my favorite burger bun.  If you are interested in having the burger bun posted, leave a comment and I’ll throw it up on the blog soon so you can enjoy them all summer long.)

Spiced Turkey Burgers with Roasted Red Pepper and Feta
Adapted from Pinch My Salt

2 medium cloves garlic
1 1/2 teaspoon kosher salt
1 1/2 lb. ground turkey
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh dill
2 tablespoons olive oil
2 teaspoons sweet paprika
1 1/2 teaspoons ground cumin
1/2 teaspoons ground coriander
1/4 teaspoons cayenne
1/3 cup crumbled feta (about 2 ounces)
1/3 cup chopped roasted red pepper
Tzatziki (For Topping)

Make a paste with the garlic and kosher salt: On a cutting board, sprinkle smashed and peeled garlic cloves with the salt. Mince the garlic and salt together then smear and mash to a paste using the flat side of a chef’s knife.  Alternatively, you can mash the garlic and salt to a paste using a mortar and pestle.  If neither of those methods work for you, just press or chop the garlic finely and stir together with the salt.

Gently break the ground turkey into pieces in a large bowl then mix the garlic paste, cilantro, dill, olive oil, paprika, cumin, coriander, cayenne, feta, and red pepper into the ground turkey. Shape the meat into 6 equal 1-inch-thick patties. Refrigerate, uncovered, for at least 20 minutes and up to 4 hours.

While the burgers are chilling, prepare a charcoal or gas grill. Grill the burgers, covered with vents open, over direct medium heat until nicely marked and just cooked through (an instant-read thermometer inserted in a burger should read 165°F), about 4 to 6 minutes per side.

Top burgers with Tzatziki and serve wrapped in lettuce, your favorite bun, or flatbread.

Nutritional Information (Per Serving = 1 Burger, No Tzatziki, No Bun)
Calories:  205.7
Protein:  25.3g
Carbs:  1.2g
Fat:  11.8g (3.7 = Sat.)
Fiber:  0.4g
Sugars:  0.4g

Nutritional Information (Per Serving = 1 Burger, 2 T. Tzatziki, No Bun)
Calories:  222.7
Protein:  26.9g
Carbs:  3.7g
Fat:  11.9g (3.7 = Sat.)
Fiber:  0.6g

Roasted & Stuffed Chili Rellenos

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Photo by Josie Fox Photography

Anyone who knows me well knows that I have some (ok, several!) unhealthy, guilty pleasures when it comes to food.  I am admitting that one of them is a good chili relleno.  I’m not sure where that comes from because the description of such sounds disgusting to me (pepper stuffed with fattening cheese, then battered, then deep fried – ugh), but I adore the taste!  You can imagine the joy and excitement when I just happened to be watching the Food Network a few years ago and saw Miss Rachel Ray throw this recipe down.  I might have gone out and bought the ingredients for the recipe that very day!  This is a 5-star recipe that Beau & I have been in love with since the first time I made it.  The roasted veggies, combined with flavorful spices give this a slight smokey taste that is mouth-watering.  The way the veggies, ground turkey, and pepper come together is like a modern Mexican dish that is bursting with flavors!  As you probably guessed, being a Rachel Ray recipe, it pulls together quickly (30 minutes or less).  Oh, and these make great leftovers.  I always make the entire batch of 4 peppers so that Beau & I can each enjoy one for lunch the next day.  YUM! (Thanks again to the talented Josie Fox for the photos in this post!)

Photo by Josie Fox Photography

Roasted & Stuffed Chili Rellanos
Recipe Adapted from Rachel Ray

4 large poblano peppers
1 lb. ground turkey
3 ears corn on the cob or 1 1/2 cups frozen corn kernels
1 tablespoons canola
1 red onion, chopped
1 jalapeno, seeded and chopped
4 cloves garlic, chopped
1 (15-ounce) can fire roasted diced tomatoes, drained well
1 1/2 teaspoons ground cumin, 1/2 palm full
1/2 teaspoon dried oregano, eyeball it in your palm
Salt and freshly ground black pepper
1 lime, juiced
1/2 cup part-skim Mozzarella cheese

Preheat broiler or grill pan to high.

Place poblanos under broiler or on hot grill and char evenly all over, 15 minutes.

While peppers are working, heat skillet over medium heat.  Add ground turkey and cook until no longer pink.  Remove from skillet and tent with foil.

Next Step - Adding the veggies to the pan. Don't they look so pretty?

Scrape the corn off the cobs or defrost frozen corn and dry by spreading out on clean kitchen towel. Heat 2 tablespoons light oil in the skillet over high heat. When the oil smokes or ripples add corn, onion, jalapenos and toss until the vegetables char at edges and onions are tender, 4 to 5 minutes. Reduce heat to medium-high and add in garlic, fire roasted tomatoes and season with cumin, oregano, salt and pepper. Cook another minute or 2 then add turkey back to pan.  Mix to combine then turn pan off.

Sprinkle the lime juice over the corn/turkey mixture.

Split the charred peppers open but not in half with small sharp knife then scoop out the seeds with a small spoon. Place peppers in a shallow baking dish and stuff each split pepper with lots of the corn/turkey mix, top each pepper with 1/8 cup cheese (or 2 Tablespoons) and place back under broiler to melt and char the cheese.

Serves 4.

Nutritional Information (Per Serving = 1 Stuffed Pepper)
Calories:  310
Protein:  32.8g
Carbs:  25.8
Fat:  8g (2.6g = Sat.)
Fiber:  3.5g
Sugars:  7.5g