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

Inside-Out Cabbage Rolls

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I don’t know if you’ve ever had cabbage rolls, but I really like them!  They can be a little tedious when pulling them together, so when I saw the recipe for Inside-Out Cabbage Rolls, I became very intrigued.  I thought the idea was brilliant because all of the flavors were the same, but the preparation was SUPER simple.  This comes together all in one pot!

I am a lover of cabbage . . . raw or cooked.  I loved how the cabbage and beef in this recipe were combined with the flavors of marinara sauce, rice, and topped with cheddar cheese.  We had enough of this dish that we had leftovers for an extra day AND I was able to freeze some for later (you know . . . for one of those nights that I just don’t feel like cooking?).  This recipe will easily feed a family, or you can do as I did if you don’t have a lot of mouths to feed.  Trust me, this recipe is a keeper!

Inside-Out Cabbage Rolls
Adapted from Taste of Home Healthy Cooking 2009

1 lb. lean ground beef
1 large onion, chopped
1 large bell pepper (any color), chopped
1 small head cabbage, chopped
1 can (10-ounce) diced tomatoes and green chilies
1 cup reduced-sodium beef broth
1 cup marinara sauce
1 cup cooked brown rice
1/2 cup shredded reduced-fat cheddar cheese

In a Dutch oven (or large pot), cook the beef, onion and bell pepper over medium heat until meat is no longer pink; drain.

Stir in the cabbage, tomatoes, broth, and marinara sauce.  Bring mixture to a boil.  Reduce heat; cover and simmer for 20-25 minutes or until cabbage is tender, stirring occasionally.

Stir in rice; heat through.  Remove from the heat.  Sprinkle with cheese; cover and let stand until cheese is melted.

Serves 6.

Nutritional Information (Per Serving = Approx. 1 1/3 Cups)
Calories:  244
Protein:  21g
Carbs:  23g
Fat:  8g (4 g = Sat.)
Fiber:  5g

Mexican Pita Pizza

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Who says we can’t eat pizza for dinner?  I love making pizza on whole wheat pita rounds because it saves on calories, fats, and lots of other stuff you probably don’t want me to ramble on about right now.  I created this Mexican version and Beau & I love it!  You know what is super cool about these pizzas?  They have a black bean paste on them.  I really love black beans, so making a paste (to use instead of pizza sauce) seemed like such an amazing idea!  It’s tasty . . . especially in this Mexican version of pizza!  You can pretty much top it with whatever veggies you see fit, but I went ahead and gave you the ones that I used.  This version is with lean ground beef, but you can make these pizzas with ground turkey or chicken.  I’ve used each of these meats and they all work fantastically!

I hope you enjoy this healthy pizza twist for dinner some time soon.  I’m kind of wishing I could eat them for dinner tonight! (By the way . . . if you haven’t ever purchased Ro-Tel tomatoes, they are found in the Mexican isle at the grocery store.)

Mexican Pita Pizzas
Mimi Original

1 can (15-ounce) black beans, drained & rinsed
1 can Ro-Tel diced tomatoes with lime juice & clinatro
12 ounces lean ground beef (or ground turkey or shredded chicken)
1 1/2 tablespoons taco seasoning
4 whole wheat pita rounds (120 calories each)
1/4 cup reduced fat (low-moisture skim) mozzarella cheese
1/4 cup reduced fat cheddar cheese
1 bell pepper, diced (any color)
red onion, diced – to taste
chopped cilantro, optional

Preheat oven to 425 degrees.

Heat a medium skillet over medium heat.  Put black beans in skillet to warm.  Meanwhile, drain tomatoes but reserve all liquid.  Pour 1/2 cup of reserved liquid into skillet with black beans.  Once black beans and tomato liquid are warm, mash with a potato masher until a paste is formed.  Remove from skillet and set aside.

Add ground beef (or other meat of choice) and taco seasoning to the skillet.  Break meat apart while cooking and cook until done or until it is no longer pink throughout.  Add remaining tomato liquid to the skillet and let simmer until slightly thickened (this does not take long).  Remove from heat.

Assemble each pita pizza as follows:
Take 1/4 of the black bean paste and spread it evenly over the pita (this acts kind of like pizza sauce).
Top with 1/4 of the cooked ground beef, 1 tablespoon mozzarella cheese, 1 tablespoon reduced fat cheddar cheese, bell pepper, red onion, 1/4 of tomatoes, and cilantro.

Once all pita pizzas are assembled, place in oven and cook for about 10-14 minutes or until cheese is melted.

Serves 4.

Nutritional Information (Per Serving = 1 Pita Pizza)
Calories:  407
Protein:  29.5g
Carbs:  39.4g
Fat:  12.4g (4.8g = Sat.)
Fiber:  10g
Sugars: 4g

Magical Coconut Cookies

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Happy Valentine’s Day . . . well, almost!  In honor of the sweet holiday, I thought I would share with you a recipe for a low-calorie treat.  Albeit, it still has sugar and such, but it’s a MUCH better option than several of the other Valentine’s treats out there!

I had to tag “magical” in the name of this recipe because I thought these coconut cookies were magical.  When I first saw the recipe I thought it was strange and wondered how it really came together to offer a crisp, yet chewy texture.  They seemed more like a meringue cookie to me.   After reading several of the 5-star reviews on how fabulous the cookies were, I just had to try them.  I was amazed!  They really were crisp, yet chewy, and I loved the flavor of them!  Magical I tell you, simply magical!

Guess what else I L.O.V.E. about them.  They are only 40 calories a cookie.  Now, that is something sweet!

Magical Coconut Cookies
Adapted from Allrecipes.com & skinnytaste.com

3 egg whites
3/4 cup sugar
1/4 tsp cream of tartar
1 cup sweetened coconut flakes
3/4 cup cornflake crumbs
(from 2 cups cornflakes crushed almost to powder)

Preheat oven to 350°. Line two cookie sheets with parchment paper or silpats.

Whip the eggs whites, cream of tartar and sugar into a meringue until you form to form thick soft peaks, about 8 – 10 minutes.

Fold in the coconut and cornflake crumbs. (I throw the cornflakes into my food processor and process until fine crumbs are resembled.)

Drop by spoonful (I used a cookie scoop) onto parchment lined cookie sheets.  Bake for about 18 minutes or until golden.

Makes about 30 cookies (depending on the size).

Serves 30.

Nutritional Information (Per Cookie)
Calories:  40.1
Protein:  0.7g
Carbs:  7.7g
Fat:  0.8g
Fiber:  0.2g
Sugar:  5.8g

Sun-Dried Tomato & Balsamic Chicken Wraps

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I do love sun-dried tomatoes.  So, I bought a big jar (at Costco) and now I’ve been trying to get creative on how to use them up.  I’ve LOVED everything I’ve made with them thus far and so I’m sharing with you.

This is a very tasty wrap!  It comes together in a cinch (so long as you’ve already cooked your chicken) and the zing of flavor that comes from the combination of sun-dried tomatoes, balsamic vinegar, and basil will amaze you!

I used Flatout’s Sundried Tomato Wrap here, but you can easily put this filling into another type of wrap, a pita, or even between bread.  I’ve tried them in all of these ways and each was delicious!  If you’re looking for a non-boring sandwich option for lunch, look no further and try this!

Sun-Dried Tomato and Balsamic Chicken Wraps
Adapted slightly from Mel’s Kitchen Cafe

2 tablespoons balsamic vinegar
1 1/2 tablespoons sun-dried tomato oil
2 tablespoons chopped & drained oil-packed sun-dried tomatoes
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
12 ounces shredded cooked chicken breast (2-3 chicken breasts)
1 cup chopped tomato (about 1 medium)
1/2 cup (2 ounces) grated Parmesan cheese
1/4 cup thinly sliced fresh basil
6 Light Flat-Out, Sundried Tomato Wraps (90 calories each)
2 cups mixed baby greens

Combine first 5 ingredients in a medium bowl.  (If wondering, you’ll just take the sun-dried tomato oil right from the bottle that the sun-dried tomatoes come in.)  Stir in chicken, tomato, cheese, and basil.

Line each wrap with 1/4 cup greens. Divide chicken mixture evenly among wraps.

Serves 6.

Nutritional Information (Per Wrap)
Calories:  229.6
Protein:  25g
Carbs:  21.2g
Fat:  9.6g (2.8g = Sat.)
Fiber:  9.6g
Sugars:  1.9g

*Don’t forget that if you don’t have the wraps you can always turn these into pitas or sandwiches.  Yum!

Sun-Dried Tomato Topped Chicken

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I’m always looking for new ways to make my chicken tasty, and this one is a total keeper!  I love sun-dried tomatoes and they are super delicious when paired with herbs and balsamic vinegar.  This recipe is perfect for weeknight dinners, but I would totally serve this to company too.  It looks stunning and tastes better than it looks!  Besides – it’s easy to prepare too.  I’m really wishing I had some leftovers right about NOW!

Sun-Dried Tomato Topped Chicken
Adapted slightly from Cooking Light

1 (8-ounce) jar oil-packed sun-dried tomato halves
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
1 cup fat-free, less-sodium chicken broth
1 teaspoon dried oregano
1/2 teaspoon balsamic vinegar

Drain sun-dried tomatoes in a sieve over a bowl, reserving oil. Set aside 1 1/2 tablespoons reserved oil to cook chicken. Finely chop 1/4 cup tomatoes; set aside for sauce. Place remaining oil and tomatoes in sun-dried tomato jar; reserve for another use.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with 1/8 teaspoon salt and pepper.

Heat 1 1/2 tablespoons reserved oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done (if using a thermometer, cook until it reaches 165 degrees). Remove chicken from pan; keep warm.

Add chopped sun-dried tomatoes, 1/8 teaspoon salt, broth, oregano, and vinegar; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 3 minutes). Top each chicken breast with approximately 2 tablespoons of sauce.

Serves 4.

Nutritional Information (Per Serving = 1 Topped Chicken Breast)
Calories:  254
Protein:  40.4g
Carbs:  2.3g
Fat:  8.2g
Fiber:  0.6g

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

Chicken Stock From Scratch

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This is not a “glamorous” post, by any means!  But, it’s a post that I hope you find to be useful.

Making your own chicken stock from scratch is super easy and super inexpensive!  Homemade chicken stock will always taste WAY better than what you buy in the store.  And, as always when making homemade versions, you get to control the flavor and seasonings.

The basic method behind making your own chicken stock is to take the bones, skin, and juices from a cooked chicken and boil it in water for hours.  You can make your stock much more flavorful by adding veggies and seasoning to the pot.  My favorite combination of stock ingredients is listed below.  However, I probably only do that half the time because I am too busy (or lazy) to pull it all together . . . thus, the other half of the time I just boil the chicken stuff in water.

Every once in a a while when I am strapped for time I grab a rotisserie chicken from Costco.  I take all the meat off of it and use it as I wish (we either eat it plain off the bones or I shred it and use it in recipes).  Once that’s done I’m left with all the bones, skin, and juices.  I almost always make stock from all those leftover remnants because it takes little-to-no effort and costs nothing!

My favorite way to use homemade chicken stock is in soups, especially chicken noodle soup.  However, you can use it in any recipe in which it is called for.  I often freeze the stock so I can pull it out as needed.

Now, make this.  You’ll not only taste the improved difference in your recipes, but you’ll feel super industrious for doing so!

Homemade Chicken Stock

5-6 quarts water
1 cooked chicken with meat removed
3 carrots (or 2 handfuls of baby carrots)
3 celery stalks, leaves included
1 large onion, quartered
1/2 – 1 tablespoon salt
1 1/2 teaspoons pepper
garlic or garlic powder, optional
celery salt, optional
bay leaves, optional
lemon pepper, optional
Italian seasoning, optional

Place chicken in large stock pot.  Make sure you include everything. . . bones, skin, juices from container/roasting pan, etc.  Add carrots, celery, and onion.  Fill stock pot with water about 3/4 full (usually about 5-6 quarts).  Add salt, pepper, and other seasonings if you desire.  (If you’re short on veggies, definitely add the extra seasonings.)  Bring to a boil.  Cover and simmer for 3-4 hours.  Strain broth through a colander and discard veggies and bones, etc.  Allow broth to cool and refrigerate or freeze for future use.  (If there is a significant amount of fat on the top of your broth, go ahead and skim it off once broth has cooled.)

The Fit Lady’s Chicken Noodle Soup

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I love chicken noodle soup in the winter!  There’s something about it that is so comforting.  Some time ago I stumbled across this recipe created by Paula Deen, realized it had 5 stars and I couldn’t resist making it.  Quite honestly, if any of you know Paula Deen then you are probably wondering how in the world this recipe can even be counted as healthy!  She’s the butter and cream queen.  However, I made a few modifications to the recipe and it balances out perfectly.

This is a chicken noodle soup on flavor steroids!  The seasonings in it are fantastic.  Plus you get to add in some Parmesan cheese that basically melts and sticks to the chicken and noodles while in the pot.  Oh, it is sooooooo good!  The Parmesan cheese is optional and if you’re looking to cut more calories, then cutting out the cheese is the place to start.  But, if you can afford a smidge extra calories, it is SO worth it.

This recipe makes a lot!  I love to make it and then share it with others.  If there aren’t others to share it with, then I cut the recipe in half and Beau and I still have leftovers for a few days (which makes me SUPER happy).  So, adjust it as you need/want to and then just sit in amazement at how delicious it is.  I do that every time I eat it.  Oh, and as a bonus, I actually tallied up the cost for this recipe (because of a class I was teaching) and found that I could make the entire recipe for only $6.59.  That’s only 44 cents per serving.  Just picture me sitting there eating my soup with a big smile because it tastes SO yummy and it cost less than half a buck.  Now that’s satisfaction!

The Fit Lady’s Chicken Noodle Soup
Adapted from Paula Deen

3 quarts chicken stock
1-2 teaspoons Italian seasoning
1 teaspoon lemon pepper seasoning
2 bay leaves
2 cups sliced carrots
2 cups sliced celery, with leafy green tops
2 1/2 cups uncooked whole wheat wide noodles
2 cups chicken, cooked and shredded
1 cup sliced mushrooms
3 tablespoons chopped fresh parsley (or 1 T. dried)
1/3 cup cooking sherry
1 teaspoon dried rosemary (or 2 tsp. fresh)
1 cup grated Parmesan, optional
salt & pepper to taste

Place stock, Italian seasoning, lemon pepper seasoning, and bay leaves in a large soup pot; bring to a boil.  Add carrots and cook for approximately 3 minutes.  Add celery and continue to cook for 5 to 10 minutes.  Add egg noodles and cook according to directions on package.  When noodles are done, add chicken, mushrooms, parsley, sherry, and rosemary.  Add Parmesan if using.  Cook another 2 minutes.  Adjust seasoning, if needed, by adding salt and pepper. (Remove bay leaves before serving.)

Serves 15.

Nutritional Information (Per Serving – 1 Overflowing Cup or 1.5 Cups)
Calories:  163
Protein:  14g
Carbs:  16.3g
Fat:  5.4 g (2.2g = Sat.)
Fiber:  0.8 g
Sugars:  3.8 g

Friday Feature: Success Story – Alicia

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You ready for a success story that will blow your socks off (or at least motivate you to try a little harder)?  Meet my friend Alicia!  This girl is incredible and she has completely changed her life in ways that she never thought she could.  I have enjoyed going through her weight-loss journey with her because she not only changed her body composition, but a new-found confidence now shines through and she’s one awesome woman!

With her consent, she has allowed me to share her story with you.  She’s struggled with her weight ever since she was a teenager.  She continued to gain weight and before she knew it she was over 300 pounds.  She ached with almost every move.  She had reached a point where she was was so uncomfortable with the way she felt, she knew she needed to make a change.  Thus, she started to make a change and lost 20 pounds on her own before she allowed me to jump on her journey.  She was skeptical with me at first because she hadn’t really had much success over the years, but after the first two weeks of great losses . . . she claims she was hooked!  I was hooked working with her because she followed her plan to perfection, had the drive, and thus she produced fabulous results.

Her pictures tell a lot of her story, but here are a few of her stats:

  • She dropped over 107 pounds (that’s practically a whole person)!
  • She dropped over 17% in body fat!
  • She melted a total of 64.75 inches off her body (that’s over 5 feet, people)!

Now, isn’t that inspiring!?  You want to take a double take, don’t you?  You can . . . check out the pictures!

Alicia was nice to share the following with me.
“I love meeting with you every Monday and I find myself on Sunday looking forward to it!  Even when it has been a rough week I still look forward to Mondays, and yes, I would be lying if I said there weren’t rough weeks involved in this process.  That being said, this has been the easiest weight loss journey I have taken.  I never dreamed that I would be 110 lbs less than I was before, but I am!  I love how I feel and look now!”

I love this girl and I’m so thankful she allowed me to share in her experience.  She is a beautiful person and I’m still impressed with her ability to accomplish what she did.  She inspires me and continues to inspire many others around her.  I hope her story has inspired you too.