Fit Stuffed Peppers

October 10, 20121 Comment

I’m back, folks! Sorry I went missing for a couple of weeks. My sweet grandma passed away and I wanted to spend as much time with her before she left and then I spent a lot of time with my family as they all came into town for the funeral. Thus, that left little time for creating new recipes and blogging. That being said, it’s been an emotional and cherished past couple of week. I love my grandma and I will miss her, but I know I’ll get to see her again some day. I also love my family and enjoyed spending extra time with them. It felt like a huge unplanned family reunion.

Now I’m back to cooking and such and this is a fabulous dinner option! We grow bell peppers in our garden every year, but I think this year we turned out the best harvest yet! The peppers grew fast, got big, and the flavor has been super intense. They are delicious! We finally got our first overnight freeze/frost of the year so Beau went and picked all the peppers before bed. I figured that making stuffed peppers would be an awesome way to use some of them up.

Awesome, indeed! These are super simple. The only thing you have to remember is that the recipe calls for cooked brown rice. So, if you haven’t made that in advance then your prep time will increase by 45-60 minutes. I baked my rice earlier in the day (since baking it only requires about 1 minute worth of effort, but the rice turns out fluffy and fabulous). Then you just simply cook your ground beef, mixed with onion and garlic, in a skillet until browned. Mix in the cooked rice, tomato sauce and Worcestershire (this stuff somehow elevates the flavor of ground beef like crazy), and stuff your peppers, bake the peppers, and then eat them! Easy peasy!

The flavors of bell pepper, ground beef, and tomato just marry so well together. We found these to be very filling. I made a green salad to go with them because I was leery of how filling these would be. The green salad was tasty, but it wasn’t necessary to “fill us up” like I thought it would be.

Give these a try. Bell peppers are easy to find year-round and I found the dish to be fresh, but also comforting. Who doesn’t want a comforting dish around this time of year??

Fit Stuffed Peppers
Adapted from allrecipes.com

1 ½ cups brown rice, cooked
12 ounces lean (93%) ground beef (lean ground turkey is also good)
3 cloves garlic, minced
1 small onion, chopped
salt and pepper, to taste
4 bell peppers (any color – I used green from my garden)
2 teaspoons Worcestershire sauce
2 (8 ounce) cans tomato sauce
1 teaspoon Italian seasoning
2 tablespoons part skim mozzarella cheese

Preheat oven to 350 degrees F.

Heat a skillet over medium heat. Add beef, onion, and garlic. Season with salt and pepper. Cook and stir beef mixture until meat is evenly browned and onion is softened, about 5-7 minutes.

Remove and discard the tops, seeds, and membranes of the bell peppers. Arrange peppers in a baking dish (I used a round Corningware dish with tall sides and it worked perfectly) with the hollowed sides facing upward. (You may have to slice a little off the bottoms of the peppers to help them stand upright. Just don’t cut too far up the pepper that you end up with a hole in the bottom.)

Mix the browned beef, cooked rice, Worcertershire sauce, and 1 can tomato sauce (I did this right in the skillet). Add salt and pepper if needed. Spoon an equal amount of the mixture into each hollowed pepper. Mix the remaining can of tomato sauce with the Italian seasoning in a small bowl (or right in the can if you’re careful not to spill everywhere) and pour over the stuffed peppers.

Bake in the preheated oven, basting with the sauce every 15-20 minutes, until the peppers are tender, about 1 hour. Sprinkle the peppers with grated mozzarella cheese after baking.

Serves 4.

Nutritional Information (Per Serving = 1 Stuffed Pepper)
Calories: 298
Protein: 23.2g
Carbs: 33.3g
Fat: 7g
Fiber: 4.4g
Sugars: 7.4g

Roasted Tomatillo Salsa

September 11, 2012September 11, 2012Leave a comment

This is definitely one of my most favorite salsas. Now that the tomatillos in our garden are finally starting to come on, I’m making this like crazy! I’ve tried several variations of tomatillo salsa and this has become my favorite. I usually prefer a green salsa over a red salsa. Perhaps it’s the extra tang that comes from a tomatillo. And, a roasted tomatillo . . . don’t even get me started. I love how this recipe instructs us to roast all the veggies. It definitely gives it a nice, roasted flavor and the roasting helps to bring out the sweetness of the tomatillos, garlic, and onion! SO GOOD!

Another great thing about the salsa (as with most salsas), it’s pretty darn low in calories and it’s made primarily of veggies. So, in my book . . . this stuff is “free” and we can eat as much as we want. Unfortunately the baked 9-grain chips (Tostito Brand) are another story! So, let’s focus on putting this delicious salsa on our eggs, potatoes, over chicken, alongside these Taquitos, or eating it by the spoonfuls out of it’s container. It’s really that yummy!

Roasted Tomatillo Salsa
Adapted from Our Best Bites

1 lb. tomatillos, husks removed (about 6 medium)
3-4 cloves garlic, unpeeled
1 small yellow or white onion, peeled and quartered
1 jalapeño pepper, cut in half lengthwise (remove seeds & membranes for less heat)
1 tablespoon olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 cup chopped cilantro
juice of 1-2 limes (depending on how “juicy” you want your salsa)
1/4-1/3 cup chopped green onions

Preheat the oven to 500 degrees. Line a baking sheet with aluminum foil and set aside.

After husking the tomatillos, rinse them well in cool water (they can be sticky). Cut the stems and hard portions (if any) off the tomatillos and cut any very large ones in half.

Combine the tomatillos, unpeeled garlic, onion, and the jalapeno on the lined baking sheet. Drizzle with olive oil and toss the ingredients with your hands to make sure they are all well-coated.

Place the baking sheet in the preheated oven and bake for 15 minutes. If the vegetables have not charred, turn the broiler on to high and cook for 3-5 more minutes or until the skins of the peppers and tomatillos begin to turn black. Remove from the oven and allow to cool.

When the vegetables have cooled, carefully squeeze the skin of the roasted garlic, releasing the soft, roasted garlic clove, into the jar of a blender or workbowl of a food processor. Add the remaining roasted vegetables and then add the salt, pepper, and lime juice. Process until the desired consistency is reached and then transfer to a serving dish. Stir in the chopped cilantro and green onions and serve with chips.

Makes Approximately 2 Cups.

Nutritional Information (Per Tablespoon)
Calories: 10
Protein: 0.2g
Carbs: 1.4g
Fat: 0.6g (0.1g – Sat.)
Fiber: 0.3g
Sugars: 0.7g

Mexican Tomato & Corn Salad

September 4, 2012Leave a comment

This side dish is fresh, tangy, flavorful, and sweet! The sweet corn and cherry tomatoes are coated with a tangy dressing that leaves you wanting more! With fresh corn and cherry tomatoes in season, now is the PERFECT time to be making this salad. However, I think it’s so good that the salad will still be a home run in the winter too! You can cut corn kernels directly off the ear, or use frozen corn. Also, Queso Fresco cheese is a Mexican cheese that you can usually find in most grocery stores among the other cheeses. (If you can’t find it, feta cheese is most widely used as a substitute.) We loved the change-up that this salad gave us (as compared to usual carbohydrate side dishes like potatoes or rice . . . . although we love those too). I craved it for days after I made it (thank goodness I had leftovers)!

*Note: If you need/want to save some unnecessary calories, pull the cheese out of the recipe. That will save you 40 calories & 3 grams of fat per serving.

Mexican Tomato and Corn Salad
Adapted from melskitchencafe.com

For the salad:
1 teaspoon olive oil
1 1/2 cups fresh or frozen corn kernels
2 cups halved grape or cherry tomatoes
2 oz. crumbled queso fresco cheese
2 tablespoons chopped fresh cilantro
salt and pepper to taste

For the dressing:
1 tablespoon freshly grated lime zest (zest the lime(s) before juicing)
1 tablespoon fresh lime juice
1 tablespoon white wine vinegar
1 tablespoon olive oil
1 tablespoon minced garlic (from about 3 garlic cloves)

In a large skillet, heat the 1 teaspoon olive oil over medium heat. Stir in the corn and cook until soft (but not mushy), 3-5 minutes, stirring/tossing occasionally. Cool corn slightly and set aside.

Whisk together the lime zest, lime juice, vinegar, 1 tablespoon olive oil and garlic in a small bowl.

In a medium bowl, combine the tomatoes, cheese, cilantro and corn. Toss the salad with the vinaigrette and season with salt and pepper to taste.

Serves 4 (Makes Approximately 4 Cups).

Nutritional Information (Per Serving = Approximately 1 Cup)
Calories: 160
Protein: 5.9g
Carbs: 19g
Fat: 8.2g (2.7g = Sat.)
Fiber: 2.7g
Sugars: 4.5g

Slow Cooker Baked Potatoes

August 7, 2012August 6, 20121 Comment

It’s summer and the temps are hot right now, right? Who wants to turn on your oven and bake potatoes? Not me! This is a VERY handy way to “bake” your potatoes. You can fit quite a few in your slow cooker and you don’t have to worry about heating up the house on a hot summer day. I think this method is quite brilliant. . . . especially because the potatoes come out soft. Just as if they’ve been baked! Not to mention that the slow cooker will keep your potatoes warm for quite some time if you’re serving a crowd. The only trick here is to remember to put the potatoes in the slow cooker 8ish hours before you’re ready to eat/serve them. Pretty darn easy if you ask me.

Slow Cooker Baked Potatoes
Adapted from Real Mom Kitchen

potatoes (I used red potatoes)

Wash your potatoes well and let them dry. Then wrap each potato in a piece of foil (no need for pricking them).

Place the foil wrapped potatoes in your slow cooker. I put 10 medium sized potatoes in my 4 quart crock pot.

Cook on low for 8 hours.

Nutritional Information (Per 4-oz. Potato)
Calories: 124
Protein: 2.6g
Carbs: 28.6g
Fat: 0.1g

Caprese Orzo Salad

July 24, 2012July 23, 20121 Comment

I L.O.V.E. the flavor combination of tomato, basil, and mozzarella. It tastes so light and fresh, but is always packed with flavor! Now that I have fresh basil and tomatoes from the garden, this is EVEN better! One night I was trying to come up with a side dish that we don’t have all of the time. I just wanted something different so I searched through the pantry and spotted my orzo pasta. Orzo pasta is a small pasta shape that looks a lot like rice. (I haven’t found this shape in wheat pasta yet, but when I do . . . I will FOR SURE be buying it.) That’s how the creation of this pasta salad started.

I added chopped tomatoes, chopped basil, a little mozzarella, and splashed it all with some balsamic vinegar and extra-virgin olive oil. It was SO yummy! I suppose it’s technically NOT a caprese salad, but it sure tasted a lot like caprese! So, that’s what I decided to call this. If you’re looking for a simple and flavorful side dish. Give this a whirl. (I wrote the recipe to serve 2 since that’s the number I usually cook for, but this can VERY easily be doubled or tripled.)

Caprese Orzo Salad
Mimi Original

2 ounces orzo pasta (just shy of 1/3 cup, dry)
1 tomato, chopped
2 tablespoons fresh basil, chopped
2 tablespoons shredded part-skim Mozzarella cheese
1 tablespoon balsamic vinegar
1 teaspoon extra-virgin olive oil

Cook pasta according to package directions. Drain, rinse with cold water, and transfer to a small bowl. Add remaining ingredients. Toss to coat.

Serves 2.

Nutritional Information (Per Serving)
Calories: 157.5 (100 come from the pasta)
Protein: 6.1g
Carbs: 23.9g
Fat: 4.3g (1.2g = Sat.)
Fiber: 1.8g
Sugars: 1g

Greek-Style Chickpea Salad

July 12, 2012July 11, 2012Leave a comment

This is such a fabulous option for a healthy carbohydrate side dish. Chickpeas (also known as Garbanzo Beans) soak up the flavors well and they have a great buttery flavor. This all helps to make the salad taste flavorful and rich. This salad is punched with boldly flavored ingredients, so it makes it possible to get away with using a small amount of each while still packing in great taste and low fat. The fresh mint, feta, and olives add plenty of zest to this salad.

I’m sure this salad would be delicious served over a bed of greens with whole-wheat pita chips. Add in a little grilled chicken and you’ll have yourself a full meal! Whether you eat this as a side dish or as a main course, I hope it offers some variety that you’ll love.

Greek-Style Chickpea Salad
Adapted from America’s Test Kitchen Healthy Family Cookbook

2 (15-ounce) cans chickpeas, rinsed
1/2 small red onion, minced
1/2 English cucumber, halved length-wise and chopped small
1/4 cup minced fresh mint
1/4 cup crumbled reduced fat feta cheese
1 tablespoon minced fresh parsley
3 tablespoons fresh lemon juice
2 tablespoons minced pitted kalamata olives
1 tablespoon Dijon mustard
1 tablespoon extra-virgin olive oil
1 small garlic clove, minced
salt and pepper

Toss the chickpeas, onion, cucumber, mint, feta, and parsley together in a large bowl. In a separate bowl, whisk the lemon juice, olives, mustard, oil, and garlic together, then pour over the chickpea mixture and toss to coat. Season with salt and pepper to taste and serve.

Serves 9.

Nutritional Information (Per Serving = 1/2 Cup)
Calories: 90
Protein: 4g
Carbs: 11g
Fat: 4g (0.5g = Sat.)
Fiber: 3g

Chili Salmon with Mango, Cucumber & Avocado Salsa

July 10, 2012July 10, 2012Leave a comment

Oh my! This is SO my kind of dinner! This seriously tastes like healthy summer on a plate. The salmon is simply seasoned with chili powder and the salsa is sweet and fresh. Of course the chili powder is a fabulous compliment to salsa, so it’s no wonder this all goes together beautifully.

The salsa is seriously SO good! It’s so good that it’s kind of a little bit hard not to eat more than the appropriate portion size. (You’ve been warned!) I was pretty intrigued with the addition of blueberries in this salsa. I’ve made and seen several variations of mango salsa, but none that included blueberries. Let me tell you, it’s awesome! The burst of the blueberry in the mouth along with the sweetness and tartness of the berry is a perfect compliment to the soft and sweet mango. The cucumber adds a nice balance to the sweetness as well as good bulk to the salsa (without adding many calories). You can’t have a salsa without some kind of pepper, so there is a jalapeño pepper in here and you can add as much as you want. The majority of the heat comes from the ribs and seeds of the pepper so for a mild salsa, remove all the ribs and seeds, for a hot salsa, keep them in. The avocado adds a richness and creaminess to the salsa that helps to made this stuff so addictive. Last, but certainly not least, is the addition of lime zest and lime juice. This gives the perfect amount of acidity and zing to the salsa and makes it taste amazingly fresh.

This meal can be eaten for lunch or dinner. We had it for dinner with a side salad. I think I might start making the salsa for snacks and appetizers too. It’s that good!

Chili Salmon with Mango, Cucumber, & Avocado Salsa
Adapted from The Chew

For the Salmon:
4 Skin-On Salmon Filets (4 oz. each)
Extra Virgin Olive Oil
Salt and Freshly Ground Pepper
1 teaspoon Chili Powder

For the Salsa:
1 mango (cubed)
1/4 – 1/2 English cucumber (diced)
1 avocado (cubed)
1/2 cup blueberries
1/2 – 1 jalapeno (seeded and minced)
juice and zest of 1 lime
1/4 teaspoon Salt
1 tablespoon chopped parsley

For the Salsa: Toss all salsa ingredients in a medium bowl until well mixed (I use a rubber spatula so that the avocado doesn’t get mashed). Set aside.

For the Salmon: Preheat a grill (outdoor or indoor . . . I used a charcoal grill for mine) to medium-high, and season lightly with olive oil. Sprinkle 1/4 teaspoon chili powder over each of the salmon filets. Season with salt and pepper, and place, skin-side down. After 2 to 3 minutes, flip, and continue to cook on other side for an additional 2 to 3 minutes, or until it reaches an internal temperature of 130F.

Serves 4.

Nutritional Information (Per Serving = 1 Filet & Approx. 1/2 Cup Salsa)
Calories: 284.5
Protein: 30.4g
Carbs: 15.1g
Fat: 11.6g (1.7g = Sat.)
Fiber: 2.7g
Sugars: 6.1g

Mediterranean Quinoa Salad

June 19, 2012June 18, 20121 Comment

If this salad doesn’t scream, “Take me to your next BBQ!” then I don’t know what does! This is a unique salad that most people haven’t tried, but trust me when I tell you that everyone who has tried this salad when I’ve made it . . . has loved it! Since quinoa is still kind of making it’s way into the food world, most people look at the salad and wonder what in the world that funny grain is! I briefly explain and then tell them to try it. Then, I watch with a big smile on my face as each person surprisingly loves the taste and goes back for more! This is great for a BBQ because it can be served at room temperature or chilled. So, it travels well and isn’t particularly temperature sensitive.

I have a sister who loves food like I do. We kind of gave her the “food snob” label in the family (lovingly, of course) because she is ALWAYS on the lookout for the next best restaurant or food find. We share a love of good food and when we find a dish that we love, we always share it with each other. This, my friends, is one of her finds that she graciously shared with me. And, I’m SO glad she did because it’s a keeper! The Mediterranean flavors come together is such a delightful way. This salad tastes fresh thanks to the veggies and herbs, it tastes tangy thanks to the balsamic vinegar, and is well-rounded with a slightly salty bite thanks to the feta cheese. Don’t worry; when I recently made this . . . I made the ENTIRE batch. Yep! It serves 20, and I made the whole blasted thing. I wanted to eat the leftovers for days. Yes, I did share about one third of it with friends, but Beau and I have been enjoying the rest these last few days. It works great as a side dish (it’s a great complex carb exchange for rice) or it can easily be made into a main dish. I’ve been eating it for lunch and just adding some protein to it and it’s deeeelish!

I thank my sweet sister for this recipe and if you try it, you’ll be thanking her too!!

MEDITERRANEAN QUINOA SALAD
Recipe Source: Amber Hunter (sister)

4 cups water
4 tsp. vegetable stock (I used Better than Bouillon from Costco)
3 cloves garlic, smashed
2 cup uncooked quinoa (Red/White or a mix)
1 large red onion, diced
1 English cucumber, chopped
1 pint cherry/pear shaped tomatoes, halved
1/2 cup chopped kalamata olives
1/2 cup crumbled feta cheese
1/4 cup chopped fresh parsley
1/4 cup chopped fresh chives
1/2 teaspoon salt
2/3 cup fresh lemon juice
1 tablespoon balsamic vinegar
1/4 cup olive oil

Directions

Bring the water, bouillon, and garlic to a boil in a saucepan. Stir in the quinoa, reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20 minutes. Discard the garlic clove and scrape the quinoa into a large bowl.

Gently stir the onion, cucumber, tomatoes, olives, feta cheese, parsley, chives, and salt into the quinoa. Drizzle with the lemon juice, balsamic vinegar, and olive oil. Stir until evenly mixed. Serve warm or refrigerate and serve cold.

Makes Approximately 10 cups. Serves 20.

Nutritional Information (Per Serving = 1/2 Cup)
Calories: 119
Protein: 3.2g
Carbs: 15.1g
Fat: 5.1g (0.7g = Sat)
Fiber: 1.4g
Sugars: 2g

Warm Red Potato Salad

June 14, 2012June 12, 2012Leave a comment

It’s summer folks, and if you’re anything like me and my family, you’re doing a lot of BBQ’s and picnics. We seriously eat more outdoors in the summer than we do indoors. So, it’s pretty handy to have a potato salad in the recipe file that I can turn to. I mean, what says American BBQ/Picnic more than potato salad?? This one is pretty darn tasty without being heavily loaded with calories (like most potato salads). I’ve cut out the mayo altogether, and substituted blended cottage cheese. This worked like a charm and I promise that you nor your BBQ guests (if you choose to share) will even know there is a difference. The spices and herbs flavor the salad up beautifully so that it doesn’t taste bland. I must also add that I like that this potato salad can be served warm or at room temperature. That means that we don’t have to make it WAY in advance and then let it refrigerate for hours (although I did eat the leftovers out of the fridge the next day and they were tasty cold too). While some people are super at planning ahead, others of us tend to rely on last minute recipes. This one qualifies as such. Now, let’s get outside and start eating some yummy summertime foods.

Warm Red Potato Salad
Heavily Adapted from Paula Deen

8 medium red potatoes
1/4 cup chopped fresh parsley leaves
1/4 cup chopped green onion tops
3 hard boiled eggs, chopped
1 teaspoon lemon-pepper seasoning
2 tablespoons seasoning salt (I used Santa Maria Seasoning)
1 tablespoon Dijon mustard
1/4 cup light sour cream
1 cup cottage cheese, 2% milkfat

In a large pot, boil the potatoes with the skins on for 15 to 20 minutes until tender. Let the potatoes cool just to the touch and cut into cubes.

In a food processor, combine the remaining ingredients except green onion tops and chopped eggs. Process until smooth. Fold in green onions and eggs. Add to the potatoes and mix gently.

Serve at room temperature.

Serves 10.

Nutritional Information (Per Serving = Approx. 1 Cup)
Calories: 127.1
Protein: 7.5g
Carbs: 18.2
Fat: 2.7g (1.2g = Sat.)
Fiber: 1.9g
Sugars: 1.5g

Strawberry Salad wtih Creamy Orange & Poppy Seed Vinaigrette

May 8, 2012May 7, 20121 Comment

It’s spring time and the strawberries are fresh in season! When there are good strawberries around, I love to make YUMMY strawberry salads. They taste so fresh and the strawberries bring in a sweet flavor without very many calories.

This strawberry salad is perfect for spring and summer. I often take it to parties when asked to bring a side dish and people constantly ask me for the recipe. The funny thing is that the salad is SUPER easy. It’s the dressing that really makes this salad magical (well, and the strawberries too). I’m actually REALLY happy that I’m finally getting this up on my blog so that when people ask me for the recipe I can tell them that they can find it here (rather than emailing them a copy or something).

The Creamy Orange & Poppy Seed Vinaigrette is made with freshly squeezed orange juice and I add a little Greek yogurt to it which gives it a nice zing . . . as well as a nice color. When this orange flavored dressing is drizzled over the strawberries you’ll see how the magic happens. The flavors were meant to be paired together!

This salad is great if you want to use it as a side dish. You can also add grilled chicken to it if you want to make it into a meal for lunch or dinner. I usually toast my slivered almonds on the stovetop in a skillet before putting them on my salad (for extra flavor), but this step isn’t necessary.

All I know, is this spring and summer salad is super delicious! Give it a whirl while the strawberries are top notch.

Strawberry Salad with Creamy Orange & Poppy Seed Vinaigrette
Adapted from Annie’s Eats

For the Vinaigrette:
1/3 cup apple cider vinegar
1/2 cup sugar
2 tablespoons minced shallot (or red onion)
1/4 teaspoon dry mustard
1 teaspoon salt
6 tablespoons nonfat Greek yogurt
3 tablespoons freshly squeezed orange juice
6 tablespoons canola or olive oil
1 teaspoon poppy seeds

For the Salad:
romaine lettuce, washed and dried
strawberries, hulled and sliced
slivered almonds, toasted
red onion, sliced thin
red, yellow, or orange bell pepper, sliced

In the bowl of a food processor (or blender), combine the vinegar, sugar, shallot, dry mustard, salt, Greek yogurt and orange juice. Process to blend well. With the feed tube open and the processor on, add the oil in a steady stream and continue processing until incorporated. Add the poppy seeds and pulse briefly just until blended (sometimes I just stir these in at the end). Transfer to an airtight container and refrigerate until ready to use.

To make the salad, chop the lettuce into bite-size pieces. Plate individual servings of the lettuce on salad plates. Top each serving with strawberries (1/3 cup slices), slivered almonds (1 tablespoon), red onion (as much as you want), and bell pepper (as much as you want). Drizzle lightly with 1 tablespoon of the poppy seed dressing and serve immediately.

Nutritional Information (Per Serving – Salad & Dressing)
Calories: 121
Protein: 3.5g
Carbs: 14.7g
Fat: 6.1g (0.6g = Sat.)
Fiber: 4.1g
Sugars: 9.6g

Nutritional Information (Per Serving – Salad Only)
Calories: 85
Protein: 3g
Carbs: 10g
Fat: 4.3g (0.3g = Sat.)
Fiber: 4.1g
Sugars: 5.3g

Nutritional Information (Per Serving – 1 T. Dressing Only)
Calories: 36
Protein: 0.5g
Carbs: 4.7g
Fat: 1.8g (0.3g = Sat.)
Fiber: 0g
Sugars: 4.3g

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Category: Side Dish