Egg Whites with Black Beans, Tomatoes & Feta

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I suppose it is no surprise to you when I divulge that I would rather eat the egg whites than the entire egg.  However, it may surprise you that this didn’t come about because of my healthy ways.  I have disliked yolks from the time I was little.  This was most evident in hard-boiled eggs as I would peel the shell off the egg, split the egg in half, and remove that nasty yolk (I’m thinking of all those years of eating dyed Easter eggs).

While my taste preference for no-yolks is still alive and well (generally if I do eat yolks, they should not be runny . . . my husband will NEVER understand), I am constantly looking for different ways to enjoy my egg whites.  This, my friends, is one of my favorites.  Feta cheese is like magic when it is paired with egg whites.  And, now that fresh tomatoes are in season, this breakfast is fantastic.  The beauty of this dish is that you can really put your desired amount of black beans, tomatoes, and feta in there.  So, do as you need – but you really should not knock this dish until you try it.  It’s uniquely yummy!

For those of you that cannot stomach the thought of eating only egg whites (I know there are some of you out there), you can easily do 2 egg whites and 1 whole egg with this recipe.  The calories go up a smidge (say about 50 per yolk) when doing so, but it is still healthy that way.

Egg Whites with Black Beans, Tomatoes & Feta
Mimi Original

3 egg whites
salt and pepper, to taste
2 tablespoons black beans
1/4 cup chopped tomato
1 tablespoon reduced fat feta cheese

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.

Meanwhile, in a small mixing bowl, beat the egg whites with salt and pepper.  Pour into warmed skillet.  Stir/scramble until eggs are set but still moist.

Add the beans, tomato, and feta cheese to the skillet and stir to blend with the eggs and heat through.  Serve warm.

Serves 1.

Nutritional Information
Calories:  126.2
Protein:  18g
Carbs:  7.6g
Fat:  2.5g (1.5g = Sat.)
Fiber:  2.6g
Sugars:  1.8g

Fit Asian Cabbage Salad

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I’m back from Hawaii & ready to start the recipe flow again!  I had a great time, but it is always good to come home!

Here’s a flavorful way to get those veggies in!  I love making cabbage salads because they are low in calories and usually packed with flavor.  This salad is no exception.  This kind of reminds me of a common salad I see at pot-luck socials that has Top Ramen noodles in it.  If you’ve had that before, then you’ll know what to compare this to.  The main difference with this version is that I’ve left out those processed, calorie-induced noodles, and used fresh ingredients for the dressing.  Thus, I think this version of the salad tastes fresher.  Also, If you don’t have sweet red Thai chili sauce (which is found in the Asian section of most grocery stores) you can substitute low-sodium soy sauce instead and have good results.

Fit Asian Cabbage Salad
Mimi Original

16-oz. package cole slaw mix
1/2 cup diced red pepper
1/2 cup diced green onion (white & light green parts only)
1 Tbsp. extra light virgin olive oil
1 Tbsp. sesame oil
3 Tbsp. rice vinegar
1 Tbsp. white wine vinegar
1 Tbsp. freshly-squeezed lime juice
1 Tbsp. granulated white sugar (or sugar substitute)
1-3 tsp. sweet red Thai chili sauce (more or less, depending on your spice preference)
1 tsp. kosher salt
1 tsp. freshly-ground black pepper

In a large bowl combine cole slaw mix, red pepper, and green onions.  In a separate small bowl, whisk together the remaining ingredients.  Pour over the cabbage salad, and toss again to coat the salad evenly with the dressing.  Refrigerate this salad until you are ready to serve it.

Serves 6.

Nutritional Information (Per Serving)
Calories:  88.4
Protein:  1.2g
Carbs:  11g
Fat:  4.6g (0.7g = Sat.)
Fiber:  2.2g

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

Live From Hawaii

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ALOHA!!!

So, you will notice that there will be a slight slow down in recipe posts this week.  I’m blaming it all on my awesome vacation to Hawaii!!  I’ve been having so much fun basking in the sun, playing in the ocean, spending time with my family, and visiting some of my favorite hot spots on Oahu.  I suppose you might understand why I haven’t gotten around to the usual recipe posts this week.  Everyone deserves a vacation, right!?  Among several fun things I’ve been doing, I’m boogie boarding with my nephew Nic (he’s my little buddy here on this trip) in the picture above.  We tried to catch as many waves together as we possibly could – and did so with GREAT success!  After catching dozens of waves, we both decided we were worn out and would try to catch one more.  With it being our last one of the day we both agreed that it HAD to be a good one.  So, we waited for the perfect wave and, as luck would have it, we didn’t catch that wave . . . it caught us!  It sucked us both under, sent our boogie boards flying in the air, and we tumbled under the water for a few seconds before we could find which way was up.  That’s what we got for wanting to end the day on a HIGH note (or should I say a high wave?)!  Don’t worry!  We didn’t allow ourselves to go out like that and we did eventually catch a good wave back into shore.

Waiting for the Perfect Wave

Of course, that is just part of my adventure here on the island of Hawaii.  Stay tuned as I plan to share more details (especially as it relates to nutrition and fitness) in a later post.

Until then . . . keep eating right and get your exercise in!  I’ll be dreaming of you all as I spend my last few days in paradise.

Hugs to you all!
~Mimi

Roasted Red Potatoes

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This is such a tasty way to enjoy potatoes for dinner!  The roasting really helps to bring out the flavor of these.  You just lightly coat the potatoes in olive oil, salt, and pepper and then pop them in the oven.  I’ve seen many methods of preparing these, but none have brought out the right texture and flavor as the method I’m giving you here.  It involves a couple of steps (which are SUPER easy), but it really is worth it because it turns out the BEST potatoes.

Stay tuned as I will be giving you some flavor variations in the coming weeks (hint:  rosemary, thyme, garlic, lemon. YUM!).  However, I thought it best to start out with the basic recipe and then we’ll add from here.  Enjoy!

Roasted Red Potatoes
Adapted from “The America’s Test Kitchen Family Cookbook”

1.5 pounds red potatoes (about 4 medium), scrubbed and cut into 3/4-inch wedges.
1 tablespoons olive oil
Salt & pepper

Adjust an oven rack to the middle position and heat the oven to 425 degrees.  Toss the potatoes with the oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper.  Arrange the potatoes cut-side down in a single layer on a large rimmed baking sheet and cover tightly with foil.  Roast for 20 minutes.

Remove the foil and continue to roast until the bottoms of the potatoes are crusty and golden, about 15 minutes.  Flip the potatoes and continue to roast until crusty and golden brown on both sides, about 8 minutes longer.  Season with salt and pepper to taste and serve.

Serves 4.

Nutritional Information (Per Serving)
Calories:  152.6
Protein:  3.2g
Carbs:  27.1g
Fat:  3.7g (0.5g = Sat.)
Fiber:  2.9g
Sugar:  1.7g

Baked Zucchini with Mozzarella

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Our garden is FINALLY starting to produce some delicious veggies and Zucchini is in full swing!  I get so excited for our garden every year (props to my husband for doing most of the work) and zucchini is one of my favorites.  I love finding new ways to enjoy it (since we can practically eat it every night if we wanted).  This way is one of my favorites! The spices enhances the flavor of the zucchini and the cheese is just an added bonus (who doesn’t love cheese on their veggies?!).  The recipe calls for “Johnny’s Garlic Spread & Seasoning” and this can usually be found at Costco or Sam’s Club.  However, you can also make your own little blend if you prefer.  That is typically what I do.  I use salt, pepper, garlic salt, and little bit of dried parsley (for those in my family . . . Santa Maria Seasoning is the BEST here).  The great thing about the recipe . . . you don’t have to be exact in your measurements.  Just make sure you get each of your spices on every slice of zucchini and you’ll be golden.

Beau and I like our cheese a little more charred, so my picture above reflects that.  But, you can broil it for the amount of time that gives you the desired level of golden brown.

I always make this using my Demarle Silpat liner so that the zucchini and the cheese do not stick to my cookie sheet.  If you do not have this life-changing kitchen tool, I may suggest lightly spraying your cookie sheet with non-stick cooking spray to avoid a not-so-fun pan to wash later.

Let’s get cooking that zucchini!  We have a LOT to eat!

Baked Zucchini with Mozzarella
Adapted from Real Mom Kitchen

  • 2 medium sized zucchini (about 1-1/2 pounds – enough to cover one large cookie sheet), sliced in ¼-inch thickness
  • Johnny’s Garlic Spread & Seasoning (Found it at Costco or Sam’s)
  • 1/2 cup shredded part-skim mozzarella cheese

Lay sliced zucchini out flat on a large cookie sheet. Sprinkle with Johnny’s Garlic Seasoning (or other similar blend).

Bake in the oven at 350 for about 10-15 minutes or until crisp tender.

Take the hot pan out of the oven and sprinkle the zucchini with cheese. Turn the oven to broil, throw that cookie sheet back into the oven and let the cheese get all bubbly and a bit browned. This should only take about 3-5 minutes. Be careful here. Broiling things in the oven can get out of control in a fast hurry. (A good tip for broiling is to not move the rack up. . . just keep it in the middle of the oven and things are less likely to burn.  It may take a minute longer, but no burnt food)

Serves 5.

Nutritional Information (Per Serving)
Calories:  53.8
Protein:  3.7g
Carbs:  5.7g
Fat:  2.1g (1.4g = Sat.)
Fiber:  1.9g
Sugars:  2.3g

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)

Roasted Garlic Cauliflower

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Is it REALLY August today!?  How is it that summer breezes by me so quickly.  I’ve got full plans to continue to enjoy the summer weather throughout this month!  How about you!?  Come on . . . we must make the best of it!!

Back to the recipe . . . This is SUCH a wonderful way to prepare cauliflower!  Roasting the cauliflower really helps bring out its flavor, and the garlic mixture that you use to coat this cauliflower really makes it even more tasty.  It’s a really low maintenance recipe and it’s easy to prepare, throw in the oven, and finish fixing the rest of dinner while the cauliflower roasts.  It’s fabulous!  I’ve played around with this recipe where I’ve decreased the oil and the cheese (for less calories and fat) and it still comes out great.  So, for those of you looking for such results – do not hesitate to give it a whirl.  However, note that the nutritional information is for the recipe as it is written below.

I hope you’ll enjoy this version of cauliflower as much as I do!

Roasted Garlic Cauliflower
Adapted from The Sister’s Cafe

3 cloves minced garlic
2 T. olive oil
1 T. lemon juice, freshly squeezed
1 large head cauliflower, washed and separated into small florets
1/4 cup grated parmesan cheese
salt and pepper to taste
1 T. chopped fresh parsley

Preheat oven to 450.  Spray a large casserole dish or a rimmed cookie sheet with non-stick cooking spray.  (I use a rimmed cookie sheet pan and then put my Demarl silpat on it so I don’t have to grease it at all.)

Place cauliflower in a large bowl.  Combine olive oil, lemon juice, and garlic in a separate bowl.  Pour wet mixture over cauliflower and toss to coat well.  Pour into the prepared baking sheet.  Bake for 25 minutes, stirring halfway through.  Top with parmesan cheese and parsley and broil for 3 minutes.  (I usually don’t broil, but just stick it back in the oven for a few minutes longer)

Serves 6.

Nutritional Information (Per Serving = 1 Cup)
Calories:  80.7
Protein:  3.3g
Carbs:  5.8g
Fat:  5.9g (1.2g = Sat.)
Fiber:  3.4g
Sugars:  1.8g

Fit Burger Buns

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Honestly!  Who makes their own burger buns!?  That’s what I thought when I first saw these hit the food blogging world.  But, then my curiosity got the best of me and I couldn’t resist trying them.  I figured if they weren’t worth the time, then it would only be once that I would ever make these.  But, if they ended up being as good as everyone had claimed, then I would be jazzed!  To no surprise (since I’m now passing the recipe on to you), I have joined the club in making my own burger buns because these are super awesome!  They live up to every expectation that was set and the only time I buy my own burger buns now is when I’m crunched for time or need to cut a few extra calories.

If you’re someone who makes, or has made your own homemade rolls, this recipe is right up your ally.  That’s basically all this is . . . making rolls.  Rolls are pretty easy to make, and while yeast breads seem to demand a lot of time, they rarely demand a lot of effort.  90% of the time is always in the rising stages . . . which is when we are doing nothing (well, besides other things like house work, laundry, checking email, etc.).  I always make these when I know I’ll be in the house for a few hours.  I get so much done while these babies are rising/cooking that it turns out to be a win-win all around (I get delicious, healthy buns while I get a boatload of work done around my house).  If desired, you can always speed up the rising time by putting your dough in a warm oven (warm it up to about 170 degrees, then turn it off and put your dough inside).  I will warn you to keep your eye on them as they sit through the second rising (when they’re shaped into buns/rolls).  Many people have had issues with letting them rise too long and then finding that the buns have spread out way too much.

These also freeze well.  So, I never hesitate to make a full batch because I know I can freeze whatever we don’t eat and then I’ll have delicious, healthy buns for the next day (because I’ll want to eat them that soon!), or the next week when burgers hit my menu again.

Whenever Beau sees that I’m making these he gets pretty excited.  He claims they take any burger to a whole new level.  I don’t ever have to rant and rave about these buns when I’m in mixed company because he does it all!  Who wants to go back to a boring, store-bought bun now?  (Not to mention that making your own bread/rolls/buns is way cheaper!)

So, have I caught your curiosity?  You know you wanna try them!  😉

Fit Burger Buns
Adapted from Annie’s Eats

3 tbsp. warm milk
1 cup warm water
2 tsp. instant yeast
2½ tbsp. sugar
1½ tsp. salt
1 large egg
3 cups whole wheat flour (freshly ground, if possible)
1/3 cup all-purpose flour
2½ tbsp. unsalted butter, softened

For topping:
1 large egg beaten with 1 tbsp. water, for egg wash
Sesame seeds

In the bowl of a stand mixer fitted with the paddle attachment, combine the milk, water, yeast, sugar, salt and egg.  Mix briefly to combine.  Add the flours to the bowl, and mix until incorporated.  Mix in the butter.  Switch to the dough hook and knead on low speed for about 6-8 minutes.  The dough will be somewhat tacky, but you want to avoid adding too much extra flour which will create tough buns.

Transfer the dough to a lightly oiled bowl.  Cover with plastic wrap and let rise in a warm place until doubled in bulk, 1-2 hours.

Line a baking sheet with parchment paper or a silicone baking mat.  Using a dough scraper, divide the dough into 12 equal parts.  Gently roll each portion of dough into a ball and place on the baking sheet, 2-3 inches apart.

Cover loosely with lightly oiled plastic wrap and let rise again, 1-2 hours, until puffed up and nearly doubled.

Set a large metal pan of water on the lowest rack of the oven.  Preheat the oven to 400˚ F with a rack in the center.  Brush the tops of the buns lightly with the egg wash and sprinkle with sesame seeds.  Bake the buns about 15 minutes rotating halfway through baking, until the tops are golden brown.  Transfer to a rack to cool completely.

Serves 12.

Nutritional Information (Per Serving = 1 Bun)
Calories:  153
Protein:  5g
Carbs:  27.4g
Fat:  3.4g (1.8g = Sat.)
Fiber:  3.7g
Sugars:  2.8g