Category: Gluten Free

Slow Cooker Mexican Chicken & Tomatillo Stew

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What’s not to love about this Mexican stew?  It’s made in the slow cooker so you really don’t have to do much, it has a smokey cumin flavor, it has sweet potatoes, and it has tomatillos!  I absolutely loved the sweet potatoes in this and couldn’t believe I hadn’t thought of using them before in similar recipes.  They were perfect when paired with the other ingredients.

You’ll see that there are optional toppings for this delicious stew.  As you can see in my picture above, I didn’t use any of them simply for the sake of counting calories.  So, depending on where you’re at . . . you can decide if you need any extra toppings.

This was hearty and delicious.  When I made it we didn’t eat it with anything else and we were very satisfied. When you get a chance, you should throw this in the slow cooker and enjoy it as much as I did.

Slow Cooker Mexican Chicken & Tomatillo Stew
Adapted from allrecipes.com

1 1/2 cups peeled and diced sweet potatoes
1 cup chopped celery
3/4 cup chopped onion
3 cloves finely minced garlic
1 tablespoon cumin
5 cups lower sodium chicken broth
16 oz. shredded or chopped cooked chicken
2 cups diced tomatillos
1/2 cup chopped cilantro, optional

Put all ingredients in a slow cooker, except for the cilantro.  Cook on low for 6 to 8 hours, or on high for 3 to 4 hours.

Serve in individual bowls and, if desired, sprinkle with chopped cilantro.  (Other optional toppings might include diced avocado, cheese, and crispy tortilla strips.  I left them out for calorie-counting purposes.)

Serves 4 very hearty portions.
(It can really stretch to serve 8, so if you have small people (kids) to feed who don’t need large portions, add a little extra chicken to your portion to ensure you get enough protein.)

Nutritional Information (Per Serving = Approx. 2 Cups)
Calories:  211
Protein:  22.3g
Carbs:  26.5g
Fat:  2g (1.1g = Sat.)
Fiber:  2.7g
Sugars:  4.9g

Maple & Cinnamon-Glazed Acorn Squash

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I’m pretty sure I’ve declared my love for squash before (how can there be squash haters out there, seriously!?).  This recipe is also on my love list.  The squash is great, but it’s SUPER great when it’s topped with a sweet glaze that consists of maple and cinnamon.  Talk about a serious flavor boost!  We ate this for our dinner carbohydrate last night and I seriously couldn’t wait to throw it up on the blog.

I used acorn squash here, but you can substitute with buttercup, butternut, kabocha, or delicata squash.  You’ll just want to make sure your substitute is similar in size as the recipe calls for (about 1 pound).    You’ll also want to note that different squash may cook faster than others.  Thus, it would be a super idea for you to check for doneness after 30 minutes.

I must mention that the glaze caramelizes over the squash.  Now, anything that “caramelizes” has got to be good, right!?  Well, in this case it definitely was!

Maple & Cinnamon-Glazed Acorn Squash
Adapted from The America’s Test Kitchen Healthy Family Cookbook

1 small acorn squash (about 1 pound), halved and seeded
1/2 teaspoon extra virgin olive oil
1/4 cup sugar-free maple syrup
1/8 teaspoon ground cinnamon
1/8 teaspoon salt
pinch of ground black pepper
pinch of cayenne pepper

Adjust an oven rack to the lower-middle position and heat the oven to 400 degrees.  Line a rimmed baking sheet with aluminum foil and lightly spray with cooking spray.  Brush the cut sides of the squash with the oil and lay cut-side down on the prepared baking sheet.  Roast until tender (the tip of a paring knife can be slipped into the flesh with no resistance), 35 to 45 minutes.

When the squash is tender, whisk the maple syrup, cinnamon, salt, pepper and cayenne together in a microwave-safe bowl and microwave on high until it has reduced to a glaze that measures about 1/8 cup, 2 to 3 minutes.

Flip the squash over, score the flesh using the tip of a paring knife.  Score a 1/2-inch crosshatch design into the cooked squash, about 1/2 inch deep.  Evenly spread the warm maple glaze over the squash.  Continue to roast until the glazed side begins to brown and caramelize, 5 to 10 minutes.  Serve.

Serves 4.

Nutritional Information (Per Serving = 1/4 of Acorn Squash)
Calories:  76
Protein:  1.3g
Carbs:  19.5
Fat:  0.7g (0.1g = Sat.)
Fiber:  5g
Sugars:  0g

Crispy Kale Chips

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This is such a tasty low-calorie, nutrient packed snack!  Kale chips are not a new idea.  The concept of baking kale until crisp has been around for quite some time.  When I first heard about it I thought it sounded super strange, but I didn’t want to knock it until I tried it.  I tried it and I love it!

It’s a great alternative to potato chips (or something like that).  These don’t taste exactly like potato chips, but they satisfy that salty, munchy craving that we all tend to get at times.  And instead of loading up on empty calories from the naughty carby-snacks, these work as a SUPER great substitute!  You might find me making these as a side for lunch (with my sandwiches), in the late afternoon for a snack, or even as a side dish at dinner.  Why not?  They’re a cinch to make and they have such a LOW calorie count.  Yay!  Yay!  Yay!

Crispy Kale Chips
Adapted from Allrecipes.com

1 bunch kale (about 6 oz.)
2 teaspoons extra virgin olive oil
1/2 teaspoon kosher salt

Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper or a silicon baking mat.

Wash and thoroughly dry kale with a salad spinner. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Drizzle kale with olive oil and sprinkle with seasoning salt. Gently toss until all pieces of kale are lightly coated with oil (I do this in a big bowl with a rubber spatula or with my hands).

Bake until the edges start to brown but are not burnt, 10 to 15 minutes. My oven takes about 12 minutes and they come out perfectly.  If you over cook these, they will taste bitter so watch them closely towards the end of the baking time.

Serves 4.

Nutritional Information (Per Serving = 1/4 of Recipe)
Calories:  31.7
Protein:  0.8g
Carbs:  2.4g
Fat:  2.5g (0.4g = Sat.)
Fiber:  0.9g
Sugars:  0.5g

Tropical Protein Smoothie

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When it comes to easy, this might be my most favorite protein smoothie/shake combination.  I’m not hard to please, am I?  I just love the combination of this fruit (peaches, mangos, pineapple, strawberries) mixed with vanilla.  I use this as a pre-workout shake or as a snack sometimes.  Truth be known that this seriously motivates me to wake up for an early workout some days.  I’ll be laying in bed trying to decide if I should wake up and workout or sleep longer.  As soon as I think about eating this for my pre-workout meal, my decision is made, and I’m out of bed and throwing on my running shorts!  It’s so yummy I feel like I’m “cheating” every time I eat it.

By the way . . . I usually buy me a big bag of this frozen fruit at Wal-Mart.  They usually carry it and, because I like it so much, I love that it comes in a large bag.  It’s more affordable that way too.  (Here’s a picture of it so you can see what I buy.)

Tropical Protein Smoothie

1/2 cup frozen mixed tropical fruit blend
1 scoop vanilla protein powder (about 22g of Protein)
1/2 cup cold water
ice cubes, optional

Place frozen fruit in a blender or food processor.  Blend until fruit is finely chopped.  Add cold water, protein powder, and ice (*if desired).  Blend until well mixed (doesn’t take long).  Pour unto a tall glass and enjoy!

*Note:  Depending on how “slushy” you like your smoothies, you may want to add ice to the blender when adding the water and protein powder.  The frozen fruit will offer some amount of slush, but you can achieve more by adding additional ice.

Serves 1.

Nutritional Information
Calories:  145
Protein:  22.5g
Carbs:  11.5g
Fat:  1g

Roasted Brussel Sprouts

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I can’t say that I’ve ever been a fan of brussel sprouts, but these are good!  Before you turn your nose up on me, go read all the rave reviews of the recipe here.  That’s what tempted me to try these bad boys, and I’m glad I did.

I love the way these end up crispy on the outside, but soft on the inside.  Of course this cooking method doesn’t create the most beautiful picture, but who cares as long as those brussel sprouts are edible, right!?  I can no longer say that I don’t like brussel sprouts.  Give ’em a try, you might be surprised by the end result too!  Good quality brussel sprouts are being sold at Costco right now so pick some up the next time you’re there!

Roasted Brussel Sprouts
Adapted from The Barefoot Contessa

1 1/2 pounds Brussels sprouts
2 tablespoons good olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

Preheat oven to 400 degrees F.

Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt ( I like these salty like French fries), and serve immediately.

Serves 4.

Nutritional Information Per Serving
Calories:  93.8
Protein:  6.7g
Carbs:  6.8g
Fat:  4.7g
Fiber:  6.7g
Sugars:  0g

Roasted Butternut Squash

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This is my new side dish of choice.  I am currently in LOVE with Butternut Squash!  It takes all the self control I have to only eat my correct portion size.  I have even considered eating it for breakfast . . . I seriously love it that much.  If you are a squash hater, well . . . it might be hard for us to be friends right now.  Ha, ha!

This is one of my most favorite ways to cook it.  It cooks up in 30 minutes, is easy to prep, and easy to divide into correct portion sizes once it’s cooked.  Besides that, the leftovers can be used in a some very yummy ways.  I will be sharing some of those ways with you in future posts!  Can you hardly wait?  I can’t!

Roasted Butternut Squash

1 medium butternut squash (about 2 pounds) peeled,
seeded and cut into ½-inch cubes
2 teaspoons olive oil
1/4 teaspoon salt
1/8 teaspoon pepper

Adjust an oven rack to the upper middle position and heat the oven to 450 degrees.  Line a rimmed baking sheet with parchment paper (or use a Silpat liner if you have one).  Toss the squash with oil, salt, and pepper and spread out over the prepared baking sheet.  Roast the squash until tender and golden brown, about 30 minutes.

Serves 3 (about a total of 3 cups of butternut cubes).

Nutritional Information (Per Serving = 1 Cup of Cubes)
Calories:  112
Protein:  1.8g
Carbs:  21.5g
Fat:  3.7g
Fiber:  6g
Sugars:  0g

Hearty Chili Over Potatoes

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I hope you all had a fun and safe Halloween!  As mentioned in my last post, we ate our fair share of chili.  Are any of you sitting at home with leftover chili like I am?  Well, if so . . . here is a GREAT way to use it (if not, make some chili just so you can use it like this . . . it’s worth it)!

I love to pour leftover chili over potatoes.  You can either steam your potatoes (as pictured here), or you can use baked potatoes.  Either method works well and provides delicious results.

The beauty of this meal is that everyone can have their correct portion size.  I like to set up this meal in a potato bar fashion.  That way, everyone can take the portion size they need and include the toppings they want.  I’ve pictured my favorite combination above:  Potatoes, Chili, Reduced Fat Cheese, Light Sour Cream, and Green Onions.  Deeeeeelish!

I suppose I don’t need to mention, but will anyways, how easy and fast this meal is to throw together – especially if you’re using leftovers!  And, if you don’t want to make chili, Wendy’s sells chili and it’s pretty darn tasty and not all that bad for you.  (The calories listed below are figured using the small chili from Wendy’s).

I will say, from a nutritionist point of view, this is better suited for lunch if you’re trying to lose.  However, it works well for dinner if you use the appropriate portion sizes (or if you’re just maintaining your weight).

I hope you enjoy your chili leftovers like I know I am going to enjoy mine!

Hearty Chili Over Potatoes

1 small red potato, cooked (see text above)
1 cup of chili (make your own or buy from Wendy’s – see text above)
1 tablespoon light sour cream
1/2 tablespoon reduced fat cheese
1 tablespoon green onions

Place potato on a plate.  Top with chili, sour cream, reduced fat cheese, and green onions.  Serve & enjoy!

Serves 1.

Nutritional Information
Calories:  357.6
Protein:  23.5
Carbs:  45.6
Fat:  9.8g (4.8g)
Fiber:  8.5g
Sugars: 8.2

Broiled Asparagus with Tomato-Basil Vinaigrette

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Here is a delicious vegetable side dish for all of you asparagus lovers!  It cooks up in a flash and it full of flavor.  I love the broil method because it still leaves the asparagus slightly crisp, but it really helps to enhance the flavor.  You can definitely just broil it and leave it as is (which is what I do a large majority of the time).  But . . . if you’re looking for something a little more special or to add a little more variety to your veggie choice, top it with this yummy vinaigrette!  The beauty of this vinaigrette is that it is a light vinaigrette, but also a little thicker so it clings to the asparagus fantastically.  (The vinaigrette is also pretty good on top of a salad.  I tried it and found it pretty pleasing.)  I loved the freshness of this dish all around and will probably continue to eat it this way until my Costco-size bag of asparagus is gone.

Broiled Asparagus with Tomato-Basil Vinaigrette
Adapted from “The America’s Test Kitchen Healthy Family Cookbook”

VINAIGRETTE
1 finely chopped plum tomato
1 tablespoon minced red onion
1 tablespoon red wine vinegar
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh basil
salt & pepper, to taste

(Makes approximately 9 tablespoons dressing.)

ASPARAGUS
1 bunch asparagus (about 1 pound), tough ends trimmed
(about 30 spears)
1 ½ teaspoon extra-virgin olive oil
salt & pepper, to taste

FOR THE VINAIGRETTE:  Combine all ingredients in a bowl and season with salt and pepper to taste.  If you have one, the food processor works wonders here.  Just put everything in the food processor to achieve a fabulous consistency and texture.

FOR THE ASPARAGUS:  Position an oven rack 6 inches from the broiler element and heat the broiler.  Toss the asparagus with the oil, salt, and pepper and arrange in a single layer on a rimmed baking sheet.  Broil the asparagus until tender and lightly browned, 6 to 10 minutes, shaking the pan halfway through to turn the spears.

Transfer the asparagus to a platter, spoon 3 tablespoons of the dressing over the top, and serve.

Serves 5.

Nutritional Information for Asparagus & Vinaigrette
(Per Serving = 7 Spears)
Calories:  45.5
Protein:  2.3g
Carbs:  5.3g
Fat:  2.7g (0.4g = Sat.)
Fiber:  2.1g
Sugars:  0.4g

Nutritional Information for Vinaigrette Only
(Per Serving = 1 Tablespoon)
Calories:  18
Protein:  0.2g
Carbs:  0.9g
Fat:  1.6g (0.2g = Sat.)
Fiber:  0.2g
Sugars:  0.6g

Basic Pesto

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Once in a while I love to change my sauce option up and have a little pesto.  I grow my own basil, so this is a natural sauce to make with it since Pesto is primarily made with basil.  Pesto sauce is easy because you basically just combine basil, pine nuts, Parmesan cheese, garlic, and olive oil together.  The amounts of each don’t ever have to be EXACT, but I’ve figured out a combination of amounts that I like so I’m passing them on to you.

You’ll see that the calories seem a bit high for a vegetable-based sauce.  This is because most of the calories within the sauce some from the olive oil.  Lucky for us, olive oil is a healthy fat.  With that being said, it is still wise to watch the amount we eat.  The calories add up fast when we’re dealing with fats and healthy fats are no exception to the calorie-counting rules.

I love to put this sauce over pasta, on sandwiches, and even on pizza.  Stay tuned for my next recipe post.  I’ll be using this delicious sauce in it!  YUM!

Basic Pesto

3 cups packed fresh basil leaves
2-4 cloves garlic
1/2 cup grated Parmesan cheese
1/2 cup extra virgin olive oil
1/4 cup pine nuts, toasted
1/4 teaspoon salt
1 teaspoon lemon juice

Combine basil, Parmesan cheese, nuts, salt, and lemon juice in a food processor or blender.  Blend until finely chopped.  While processing, slowly add oil until it is well incorporated and a smooth paste develops.

Serves 16 (Makes approximately 2 cups of sauce).

Nutritional Information (Per Serving = 2 Tablespoons)
Calories:  199
Protein:  2.4g
Carbs:  2g
Fat:  21.1g
Fiber:  0.9g

Fresh Garden Salsa

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Since I’m still using my garden tomatoes, I’ll throw another tomato post your way.  This is a delicious garden salsa recipe.  I love the fact that I can go out to my garden, pick my peppers and tomatoes, and then have fresh salsa 10 minutes later.  There are a lot of ways to make fresh salsa.  You basically want to have a mixture of peppers, onions, and tomatoes.  Depending on your liking, the amounts you use of these ingredients can widely vary AND you can easily add other spices and flavorings to alter the taste to your personal preference.  I am a salsa LOVER!  I rarely taste a salsa that I do not like.  With this particular recipe you’ll see that I’ve added some cumin for a smokier flavor, some cayenne pepper for additional heat, and cilantro for a kick of freshness.  Trust me . . . if you just want a traditional garden salsa without any extra spices or heat, leave them out and that’s what you’ll have.  It’s fantastic!  I love to whip this up and eat it with baked corn tortilla chips (recipe/method to come).

Fresh Garden Salsa
Mimi Original

2 fresh jalapeno peppers, seeded and very coarsely chopped
1 fresh Anaheim pepper, seeded and very coarsely chopped
4 cloves garlic, halved
4 large vine-ripened tomatoes
1 (14.5 0z.) can diced tomatoes (drained or not, depending on how much liquid you want in your salsa)
2 tbsp. red wine vinegar
1/2 tbsp. cumin (1.5 tsp.)
1/2 sweet yellow onion, coarsely chopped
1/4 tsp. salt
1/4 tsp. ground cayenne pepper
1/4 cup fresh cilantro
juice of one lime

In the bowl of a food processor, combine the jalapenos, Anaheim, and garlic.  Process until finely chopped.  Scrape down the sides of the bowl.  Add all other ingredients to the food processor.  Pulse in very brief pulses until the vegetables have reached the size you desire (it does not take many pulses so don’t overdo it).  Transfer to an airtight container and refrigerate at least 2 hours before serving to allow the flavors to blend.

Serves 8.

Nutritional Information (Per Serving = 1/2 Cup)
Calories:  32.8
Protein:  1.4g
Carbs:  7.5g
Fat:  0g
Fiber:  1.8g
Sugars:  3.9g