Russian Borscht

December 8, 2011December 7, 2011Leave a comment

What on earth is Russian Borscht, you ask? It is a delicious soup with a unique twist. While you may look at this soup/recipe and find the combination of these ingredients odd, you must trust me when I tell you it is worth trying! I had a great friend who spent some time with the Russians and she ate this all of the time. She made it for me once and I was hooked! Well, I never obtained the recipe and some how this soup came up in conversation with another good friend of mine. I immediately asked her for the recipe so I could have me some good Russian Borscht once again.

The soup alone is good, but topping it with light sour cream and dill really makes the soup ultra delicious. I happen to love the cabbage in the soup. If you’re not a beet lover, you will be happy to hear that the beet flavor is kind of subtle and not over-powering.

This recipe makes enough for an army! This is a fabulous thing because the leftovers freeze very well! So, if you don’t really have an army to feed, then eat what you want on the night you make it and freeze the rest. You’ll be super happy when you don’t have to make dinner on one of those nights when you’re feeling lazy (which I’m sure is hardly ever, right!?).

This soup is VERY easy to make, but it does take some time. So, just plan to put it on the stove a good 2 hours or so before you plan to eat. You won’t have to do much, but occasionally add an ingredient and then let it simmer that whole time. Make this on a cold day (which is about any day around my parts). You’ll be glad you did and you might even feel a little culturally proud while you’re eating it. (Thanks Michal!)

Russian Borscht
Adapted from my friend Michal Serre

2 1/2 lbs. chuck roast, cut into bit-sized pieces, fat trimmed
2 onions (halved)
1 clove garlic
1 T. salt
1/2 T. pepper
6 cups water
2 carrots, sliced
1 lb. can tomatoes, diced
2 medium potatoes, peeled, cubed
1 bay leaf
1 small cabbage, shredded
2 14-oz. cans beets (diced)
Lemon juice (about 3 lemons)
Sour cream
Dill weed

Put first 6 ingredients in deep pan, cover and bring to boil. Skim off film that rises to surface.

Recover, cook over low heat 30 minutes.
Add carrots, cook 30 minutes.
Remove onions, discard.
Add tomatoes, potatoes, bay leaf, and cabbage.
Cover and cook until potatoes are tender (30 minutes).
Add beets and lemon juice.
Simmer 5 minutes.
Serve with sour cream and dill.

Serves 15.

Nutritional Information (Per Serving = Approx. 1 Cup)
Calories: 327.5
Protein: 24.5g
Carbs: 19.8g
Fat: 16.1g (2.1 sat)

Macaroni & Tomato Soup

November 2, 2011November 1, 20111 Comment

This post is completely dedicated to my dad! This has always been his go-to meal . . . ever since I was a kid. If my mom wasn’t around to cook us kids dinner, this is what my dad would fix for us nine times out of ten. You would think that I would have grown tired of it now that I am an adult, but that is not the case. In fact, I even can/bottle my own tomato juice every year to make sure that I have the tastiest juice . . . just for when I make this soup!

My dad’s version is very basic. Cook up some seasoned ground beef with chopped onion and then add it to tomato juice and cooked macaroni – elbow noodles. Once it’s all warmed through, it’s time to eat. This version is delicious, but I’m not going to lie and tell you that I don’t sneak veggies in my soup on occasion. But, because this post is completely dedicated to my papa – this is the version that I will proudly display.

This is a 15-minute meal . . . the only time intense part of this meal is waiting for the hamburger to brown and the macaroni to cook. Pretty darn easy, and tasty too. Give it a try!

Macaroni and Tomato Soup
Recipe Source: Mimi’s Dad

1 pound lean ground beef
1 small onion, chopped
1 cup dry wheat macaroni elbow noodles
1 quart tomato juice
salt and pepper, to taste

Fill a medium pot with water and 1 tablespoon salt. Cook elbow noodles according to package directions. Drain noodles and return to pot.

Meanwhile, heat a medium sized skillet over medium heat. Add lean ground beef and chopped onion. Season ground beef with salt and pepper, to taste. Cook until brown (stirring and crumbling the ground beef as it cooks). Drain skillet of all fat, and rinse ground beef (I do this through a small strainer). Add beef and onions to noodles and pour tomato juice into pot. Gently stir to combine and then heat through. Salt and pepper to taste.

Serves 4.

Nutritional Information (Per Serving = Approximately 1 1/2 Cups)
Calories: 342
Protein: 26.2g
Carbs: 36.3g
Fat: 12.6g (4.6g = Sat.)
Fiber: 4g
Sugars: 12.9g

Hearty Chili Over Potatoes

November 1, 2011October 31, 2011Leave a comment

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

Grandma Grover’s Chili

October 27, 2011October 25, 2011Leave a comment

Hey! Halloween is here and I just had to post chili today because eating chili is a Halloween tradition . . . in my family and in Beau’s family! Both of our families host Halloween get-togethers and chili is the main course. As I talk around my friend circles, I’ve learned that this is a fairly common tradition. So, if you want a chili that is a little healthier this year – this is a great recipe!

This is a family favorite recipe from Beau’s side. It’s been passed down through a couple of generations now and it is usually my go-to chili recipe. Why? Because it’s fast, easy, healthy, and oh-so-good! It has a very traditional taste to it. There are some chili recipes that have spices in them that totally stand out. While I like those, this recipe is nicely balanced. It has a chili taste with a rich tomato base. It really is SUPER tasty and you can about guarantee that I’ll be eating this on Sunday at the Hunter Halloween Carving Party. The main question for Sunday is . . . what in the world am I going to dress up as? Hmmmmmmmmm??? Any ideas?

HAPPY HALLOWEEN!

Hearty (Halloween) Chili
Adapted from Grandma Grover

1 lb. ground turkey
1 onion, chopped
1 15-oz. can chili beans
1 15-oz. can kidney beans, drained and rinsed
1 15-oz. can diced tomatoes (juice and all)
1 8-oz. can V-8 juice
1 tablespoon ketchup
1 tablespoon brown sugar

1. Heat a medium sized skillet over medium heat. Add ground turkey and chopped onion. Cook until turkey is brown and no pink coloring exists. Drain well.

2. In a large pot at chili beans, kidney beans, diced tomatoes, V8 Juice, ketchup and brown sugar. Stir to combine. Add ground turkey/onion mixture to pot and stir to combine. Cook over medium heat until heated through, about 20 minutes.

SLOW COOKER METHOD:
Follow step 1 as outlined above.
Follow step 2, but add all ingredients to the slow cooker. Cook on low 4-6 hours, or on high 2-4 hours. I love this method because I think the slow cooking method really helps the flavors to meld together well.

Serves 4.

Nutritional Information Per Serving
Calories: 355.7
Protein: 31.7g
Carbs: 40.1g
Fat: 9.1g (2.9g = Sat.)
Fiber: 10.9g
Sugar: 11.6g

Friday Feature: Chick-Fil-A

October 21, 2011April 1, 20121 Comment

You wanna do lunch at Chick-Fil-A? Count me in! This a a great place to get healthy fast food. There are a few options that are well balanced in nutrition and they taste great too!

Here’s your WOW factor for the day. I went and tallied the nutritional information for a chicken sandwich meal at a VERY common fast food restaurant. The meal included a spicy chicken sandwich, medium fries, and a medium Coke. Here is the amazing total:

Calories: 1190 (what the!?)
Protein: 32g
Carbs: 176g (this is NOT a type-o)
Fat: 42g (10g = Sat.)
Fiber: 9g
Sugars: 74g (thanks to the Coke)

Okay . . . let’s bring ourselves back into focus! Depending on who you are, the average lunch should be somewhere between 300 and 400 calories. Let’s take a look at Chick-Fil-A and see if we can make something work there.

The picture I took above is what I order most when I go to Chick-Fil-A. It’s their Chargrilled Chicken Sandwich. It comes on a wheat bun and includes a boneless breast of chicken, dill pickles, lettuce, and tomato. You ready for some awesome nutritional facts? Here they are:

Chargrilled Chicken Sandiwch
Calories: 290
Protein: 29g
Carbs: 36g
Fat: 4g (1g = Sat.)
Fiber: 3g
Sugars: 9g

Now, that’s what I’m talking about! You can even add a healthy side if you want. A cup of fruit (since Chick-Fil-A is awesome and includes this as a menu option) is only an additional 70 calories. A side salad with cheese is also only 70 more calories (order without cheese and it’s going to be closer to 30 calories) and they even have a reduced fat Berry Balsamic Vinaigrette dressing that is deeelish! (Take note however that there are 2 servings in the packet of dressing they give you. But, do not feel cheated because it’s still A LOT of dressing.)

If you’re a salad eater, the Chargrilled Chicken & Fruit salad is a wonderful option . . . coming in at 220 calories. Order it with that reduced fat Berry Balsamic Vinaigrette dressing and you’ll reach about 300 calories.

For those of you wondering about the Chargrilled Chicken Wraps . . . they aren’t a bad option, but they’re not your BEST option. They come in at 410 calories. If any of you know me, I’m all about quantity and I would WAY rather get a sandwich AND fruit for my calories. But, I suppose there are probably some of you out there that love a good wrap even more.

So, it looks like we have another lunch spot! Come on; let’s go!!

Basic Pesto

October 19, 2011October 18, 2011Leave a comment

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

Hawaiian Pizza Quesadilla

October 18, 20111 Comment

Pizza today? YES! I am not going to lie to you and tell you that I don’t love pizza on occasion, because I do! I love many varieties of traditional pizza, but Hawaiian Pizza is my favorite (can it be because I love the sun and the beach?). Here is a fabulous way to get the taste of Hawaiian Pizza, without all the fat and calories. I might dare say that it is one of my favorite lunches . . . partly because I love the taste and partly because I can throw it together on a whim! I wrote the recipe to serve 1 because I thought it would be easiest to know what to put in each quesadilla. Obviously, this recipe is a cinch to duplicate so don’t hesitate to make one for each member of your family.

Hawaiian Pizza Quesadilla
Mimi Original

1 whole wheat tortilla (such as 8″ Mission Carb Balance)
2 slices Canadian bacon, chopped
1 oz. cooked chicken breast, shredded
2 tablespoons part-skim mozzarella cheese, shredded
2 tablespoons marinara sauce (like Prego or Simple Tomato Sauce)
2 tablespoons pineapple tidbits
chopped red onion, optional

Lightly coat a large skillet with cooking spray and place over medium heat. (See tip below for optional cooking directions which I actually prefer.) Place a tortilla in the skillet and over half of the tortilla spread 1 tablespoon cheese, 1 tablespoon marinara sauce, Canadian bacon, chicken, pineapple, red onion (if using), followed by the remaining tablespoon of marinara sauce and cheese. Fold tortilla over the filling and cook until lightly browned, about 3 minutes. Turn and brown the other side. Remove from skillet and set aside for about 1 minute. Cut quesadilla into wedges and serve.

Serves 1.

Optional Cooking Tip: I often cook these on my indoor grill (aka George Foreman). It makes it SUPER handy so that I don’t have to actually flip the tortilla over in a skillet (which sometimes can be disastrous with the filling falling out all over the place….not that I would know!). I can also cook at least two at a time (one for me and one for the hubby) in record time.

Nutritional Information (Per Serving = 1 Filled Tortilla)
Calories: 241.7
Protein: 18.6g
Carbs: 25.6g
Fat: 7.7g (2.8g = Sat.)
Fiber: 12g
Sugars: 5.1g

Friday Feature: Restaurant Spotlight – Cafe Rio

October 7, 2011April 1, 20121 Comment

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

October 6, 2011October 5, 2011Leave a comment

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

October 4, 2011October 1, 20111 Comment

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.