Meatball Subs

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Meatball Subs | Mimi's Fit Foods

I love using my leftover meatballs and turning them into meatball subs.  Talk about fast and easy . . . without sacrificing flavor!  These can easily be eaten for lunch or dinner and, depending on your complex carbohydrate allotment, you can easily adjust the type of bread/bun you eat with these.  Enjoy!

Meatball Subs
Mimi Original

4 Meatballs From Slow Cooker Turkey Italian Meatballs
1/4 Cup of Sauce (From previous Recipe as well)
1 Whole Wheat Bun/Roll

Reheat meatballs (either in the microwave or on the stove top in a saucepan).  Meanwhile, toast bun under broiler (watch carefully to avoid burning).  Once toasted, place meatballs on bun.  Sprinkle with Parmesan cheese, if desired.

Serves 1.

Nutritional Information (With a 100-Calorie Thin Bun)
Calories:  310.8
Protein: 32g
Carbs:  36.8
Fat:  4.5 g

Slow Cooker Turkey Italian Meatballs

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Slow Cooker Turkey Italian Meatballs | Mimi's Fit Foods

I usually try to make one night of the week a slow cooker night.  I look at my week in advance and determine the day that I will have the least amount of time to make dinner (usually Tuesday) and that is the lucky day that gets deemed my slow cooker day.  My slow cooker is a HUGE time saver and it allows me to have a healthy, homemade meal on a night when I otherwise would have no extra time to cook.  These meatballs take very little time to throw together, taste great, and I get to come home from work to an Italian-smelling home.  Divine!  All you do is assemble a very basic meatball recipe, layer the meatballs in the slow cooker, pour jarred spaghetti sauce over them, and cook on low for 8 hours.  You can always choose to make your own sauce (which I do on occasion), but I resort to jarred sauce often because the main reason I make this meal is to save time.  These work great as appetizers, but I usually eat them with my serving size allotment of whole wheat pasta (yes, I am a pasta babe!).  However you choose to enjoy these, I hope you find the same pleasure I do in divulging a tasty meal that requires little time and effort.  (And, if you have leftovers . . . I will be providing a great recipe tomorrow to help you take care of those!)

Slow Cooker Turkey Italian Meatballs over Pasta

Slow Cooker Turkey Italian Meatballs
Mimi Original

20 oz (1.3 lb) ground turkey breast 99% lean
1/4 cup whole wheat seasoned breadcrumbs
1/4 cup Parmesan cheese, grated
1/4 cup parsley, finely chopped
1 egg
1 clove garlic, minced
1 tsp kosher salt

1 jar of light marinara sauce (such as Ragu Light)

In a large bowl, combine ground turkey, breadcrumbs, Parmesan cheese, parsley, egg, garlic and salt. Using your (clean) hands, mix all the ingredients well until everything is combined. Form small meatballs, about the size of a ping ping ball (I use my 2 tbsp. cookie scoop).

Carefully layer meatballs in slow cooker.  Carefully pour marinara sauce over meatballs.  Cook on low for 8 hours.  If desired, Serve over whole wheat pasta.

Serves:  5

Nutritional Information (Per Serving = 5 Meatballs + 1/2 cup Sauce)
Calories:  253
Protein:  32.6g
Carb:  19g
Fat:  4.3g (1.8g = Sat)

Pretty Almond Green Beans

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Pretty Almond Green Beans | Mimi's Fit Foods

It’s always helpful to have additional ways to serve the same old veggies, right?  I love plain green beans, but these green beans were even better!  Not only do they look pretty in a serving dish, the flavors kind of reminded me of that traditional green bean casserole I see around the holidays . . . minus the gooky cream-of-whatever soup.  This dish is full of antioxidants and it is a great way to get those veggies in our bodies.

Pretty Almond Green Beans
Adapted by Taste of Home, “Healthy Cooking Annual Recipes 2009”

1 lb. fresh green beans, trimmed
1 medium sweet red pepper, sliced thin
1 cup sliced fresh mushrooms
1 small onion, chopped
1 1/2 tsp. olive oil
1/8 cup sliced almonds, toasted

Place beans in a large saucepan and cover with water.  Bring to a boil.  Cover and cook for 4-7 minutes or until crisp-tender.

Meanwhile, in a large nonstick skillet, saute the pepper, mushrooms and onion in oil until tender.  Drain beans; stir into vegetable mixture.  Sprinkle with almonds.

Serves 6.

Nutritional Information (Per Serving = Approx. 3/4 Cup)
Calories:  63.3
Protein:  2.5g
Carbs:  10g
Fat:  2.3g (0.3g = Sat)

Asian Lettuce Wraps

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These are SO good!  Every time I make these I feel like I am eating in a high-end Chinese restaurant.  They taste so fresh and the spicy-sweet flavors in the sauce are beyond delicious.  On top of all the goodness, they are pretty darn easy to throw together and I resort to these quite often in my last-minute dinner crunches.  Being a favorite around my house, these make a regular occurrence on our weekly menu.  You’ll have to let me know how you like love them.

Asian Lettuce Wraps
Adapted from Annie’s Eats

For the sauce:
1 tbsp. hoisin sauce
2 tsp. low sodium soy sauce
1 tsp. sesame oil
2 tsp. rice wine vinegar
Freshly ground black pepper
2 tsp. Sriracha hot sauce

For the filling:
2 tsp. canola oil
1 tsp. minced garlic
1/2 tsp. grated fresh ginger
2 green onions, chopped
1 lb. ground turkey
2 cups mixed vegetables (I usually use diced red/yellow pepper, mushrooms, and onion)
1/2 green apple, finely chopped  (if watching carbs….go with water chestnuts for the crunch)

To assemble:
Butter (or Iceberg) lettuce leaves, washed and separated

Directions:
Combine all the ingredients for the sauce in a small bowl and mix to blend.

To make the filling, heat a skillet on high heat with cooking oil.  Once the pan is hot, add the garlic, ginger and green onions to the pan, and stir fry for a few seconds, just until fragrant.  Add the ground turkey, breaking into small pieces, and cook until almost cooked through.  Add the vegetables to the pan and cook for 1-2 minutes.  Mix in the sauce and cook for about 1 minute until thickened slightly.  Add the apples to the pan and toss to coat. Immediately remove the pan from the heat.

Serve the filling in lettuce “cups”.
Serves 4.

Nutritional Information (Per Serving = 2 Lettuce Wraps)
Calories: 256.3
Protein: 24g
Carbs: 15.2g
Fat: 12g (3g = Sat)

Nutritional Information Per Serving (Apple Removed)
Calories: 246.3
Protein: 24g
Carbs: 12.5g  (Mostly from Vegetables , Some from the Sauce)
Fat: 12g (3g = Sat)

Friday Feature – Fitness Tip: How many calories of fat do you REALLY burn?

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Here’s a little fitness fact that you can store in your “gee-wiz” file.  How many of you have jumped on a treadmill or elliptical (or some other fitness machine) that counts calories burned during your workout?  I’m sure I’m not alone in loving the number that I see once my workout is done.  It feels SO good to know I just burned x amount of calories.  Now . . . how many of you have seen that awesome number and then thought, “Sweet!  I just burned 500 calories so I can definitely afford to eat that brownie sundae!”?  Please tell me I’m not alone on this one either! It is not unfamiliar for me to hear people tell me how they diligently exercise so hard, but can’t lose weight.

Well, truth be known, only approximately 20% of calories burned during an average workout are actually fat calories.  So, if I truly did burn 500 calories, then I can count on approximately 100 calories (20%) to be calories I burned from my fat stores.  I guess I can’t afford that brownie sundae after all!  (FYI . . . I did a quick internet search for calories contained in brownie sundaes and I saw numbers anywhere from 330 to 1,360.  Whoa!)

I tell you what!  I think we should be able to eat whatever we want if we put in the exercise time.  But, that’s just not the case.  If we want to keep the fat off or lose more fat, we must change our mentality when viewing the calories we’ve burned.

Let's not waste our exercise efforts! Let's do our best to make each workout count!

Grilled Curried Chicken

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I love Thai food, thus I LOVE just about anything with curry.  The main problem with curry dishes is that they usually have a good amount of fat from coconut milk.  This recipe is a simple, yet tasty way to avoid the fat while still getting that spicy flavor!  It’s genius, I tell you.  This dish is SUPER easy to prepare in that all you have to do is mix yogurt and your favorite curry paste togeter, coat your chicken in it, let it hang out for a mere 20 minutes, and then grill.  You can either use this as a main course or thread the chicken on skewers and serve it as an appetizer.  Either way . . . DELICIOUS, FLAVORFUL, & MOIST!

Grilled Curried Chicken
Adapted by Rocco Dispirito, “Now Eat This! Diet”

3 T. green curry paste (yellow is also fabulous)
1/2 cup nonfat Greek yogurt (such as 0% Fage Total)
Salt
16 oz. chicken tenders
Nonstick cooking spray
2 limes, cut into quarters
Metal or wooden skewers (optional)

Preheat the oven to 425.

In a medium bowl, add the curry paste, yogurt , and salt if desired.  Stir together until well combined.  Add the chicken and toss to coat.  Let stand for 20 minutes at room temperature, or refrigerate overnight.

Heat a grill pan over high heat.  When the pan is hot, remove it from the stove just while you spray it with the nonstick cooking spray.  If desired, thread the chicken onto skewers (an option I use when preparing them as an appetizer).  Place on the grill pan and grill until the meat is slightly charred and cooked through, about 3 minutes each side.  Transfer the chicken to a baking sheet and cook for an extra 2 minutes in the oven.  (Tip:  Char them until almost blackened on the very hot grill, don’t overcook them, and they will be juicy and moist.)

I have also grilled them using a George Foreman Grill and found that I don’t have to finish them off in the oven.  The chicken tenders take approxiately 6 minutes in the GF Grill.  You can also throw them on a gas BBQ grill too.   

Serve with lime wedges.

Serves 4.

Nutritional Information Per Serving = Approx. 3 Tenders)
Calories:  159
Protein:  25g
Carb:  5g
Fat:  4g (0.7 = Sat)

BBQ Chicken & Black Bean Burritos

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This burrito is a favorite around my house.  My husband loves ANYTHING with BBQ in it and these are no exception.  I feel like these burritos are magical because, while I know how to make them and I know exactly what is in them, I’m still amazed at how wonderfully the flavors meld together to taste incredible.  I’ve shared these with friends and family members and, without fail, I am always asked for the recipe.  I  hope you can find the love in your heart for these too.

BBQ Chicken & Black Bean Burritos
Adapted from: Jillian Michaels, “Making the Cut”

1/2 tablespoon olive oil
16 oz. skinless, boneless chicken breast, cut into bite-size pieces
1/2 cup chopped onion
3 garlic cloves, minced
1/3 cup bottled light BBQ sauce
1 cup low-sodium black beans, drained
1/2 cup (2 ounces) shredded fat-free sharp cheddar cheese
4 Mission Life Balance Tortillas (120 Calories each)
1/4 cup low-fat (or light) sour cream

Heat oil in a large nonstick skillet over medium heat.  Add chicken, onion, and garlic; cook 8 minutes or until chicken is done, stirring constantly.

Stir in BBQ sauce and beans.  Sprinkle with cheese; cook 5 minutes or until thoroughly heated.  Warm tortillas according to package directions.  Spoon about 1/2 cup chicken mixture down the center of each tortilla; top each with 1 tablespoon sour cream, and roll up.

Serves 4.

Nutritional Information (Per Serving = 1 Burrito)
Calories: 347
Protein: 35.7
Carbs: 39.6
Fat: 6.8  (2.4 Sat.)

With only 1/2 Cup Black Beans
Calories: 321
Protein: 34
Carbs: 34
Fat: 6.6 (2.4 sat.)

Omit Black Beans
Calories: 294.6
Protein: 32
Carbs: 28
Fat: 6.5 (2.4 sat.)

Free Weight Loss & Wellness Workshop

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Anyone interested in learning more about how to lose weight the right way!?  I will be teaching a free weight loss & wellness workshop this Thursday, June 2, and would LOVE to have any of you come (familiar faces are so comforting).  Come learn the real facts about:

  • Diet Myths.
  • Recognizing and avoiding diet rollercoasters.
  • The proven rules of nutrition.
  • How to speed up your metabolism.
  • And much more!

As an added bonus . . . If you attend the workshop, you will also get one free firtness evaluation (a $60 value).

There is limited seating available at our workshop location, so please call  or email me to reserve your spot. If you have any further questions, do not hesitate to ask.  You are welcome to bring friends/family with you (just let me know how many will be coming so we can save a spot for everyone you bring).

Hope to see you Thursday!!

Workshop Time & Location
Thursday, June 2, 2011
7:00pm

Total Health & Fitness; (801) 762-6207
1441 South 550 East
Orem, Utah

Click on this image for more details.

Fit Sloppy Joes

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You want a sneaky way to put veggies in your kids without hearing any complaints?  Here’s your ticket!  These Sloppy Joes are super tasty and if I hadn’t made them myself, I’m not sure I would believe how many veggies are packed in these babies.  I found this recipe from a blog I follow, Gina’s Skinny Recipes, and I knew it had to be good because the base of her adapted recipe is a 5-star recipe from Rachel Ray (I’m all about making sure recipes have 5 stars before even attempting them).  Honestly, I loved what Gina had done with the recipe that I didn’t make any adaptions myself.  It was perfect!  True to most Sloppy Joes out there, most people love them and they seem to satisfy even the pickiest eaters.  These are good served with pickles, sprouts, lettuce, tomatoes, and for those of us maintaining our weight (and can afford a few extra calories and grams of fat) . . . cheese!  Serve these up on a thin bun (such as Orowheat Sandwich Thins), and I’m pretty sure you’ll be happy to be able to stay in your calorie limit while eating a Sloppy Joe.  (By the way…you could easily use ground turkey burger and get fabulous results as well!)

Fit Sloppy Joes
Adapted from Gina’s Skinny Recipes (and Rachel Ray)

1.25 lbs 93% lean ground beef sirloin
1 tbsp steak seasoning or seasoned salt
1 carrot, minced
1 medium onion, minced
2 cloves garlic, minced
1/4 cup red bell pepper, minced
4 oz mushrooms, minced
1 tbsp red wine vinegar
1 tbsp Worcestershire sauce
2 cups tomato sauce
2 tbsp tomato paste

Chop all the vegetables really fine, using a chopper or food processor.

Heat a large skillet over medium high heat. Add the meat to the pan and break it up as it cooks.

Season with steak seasoning and cook the meat until it browns, then add onion, garlic, carrots, mushrooms and red peppers to the skillet. Reduce heat to medium and add red wine vinegar and Worcestershire sauce, cook 5 more minutes.

Add tomato sauce and paste to pan, stir to combine. Cover and reduce heat to simmer and cook an additional 5 minutes. Using a measuring cup, pile 1/2 cup of sloppy meat onto toasted buns.

Serves 7.

Nutritional Information (Per 1/2 Cup Serving Without Bun)
Calories:  129
Protein:  14g
Carbs:  11g
Fat:  3.8g (0.0 = Sat.)
Fiber:  2.1g

Nutritional Information (Per 1/2 Cup Serving With 100 Calorie Bun)
Calories:  229
Protein:  19g
Carbs:  32g
Fat:  4.8g (0.0 = Sat.)
Fiber:  2.1g

Friday Feature – Running With Angels

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Anybody out there looking for a good, inspirational story?  Pamela Hansen tells of her weight loss journey in a book entitled, “Running with Angels” where she turned personal tragedy into triumph over obesity.  I’m not sure where I’ve been over the last few years, but my friend Michal turned me on to Pam’s story and I knew I had to read it.

You know what I loved most about Pam’s story?  She is just like SO many of us.  She’s a normal woman who faced personal tragedy (who hasn’t?) and, despite all the tough hurdles to overcome, she did it. . . which is what makes her extraordinary!  Her story is so candid and I know that many of you can find ways to relate and understand specific parts and ideas expressed throughout Pam’s journey.  I certainly did!  Among many points covered in her story she mentions:

  • The  importance of staying focused and continually moving forward.
  • We should never give up. . . even when we make mistakes.
  • Change takes time and patience.
  • It is okay to ask for help.
  • We must take responsibility for our own actions.
  • A good amount of time and energy is wasted by wondering if people are judging us unfairly.
  • It is crucial and important to make time for ourselves.
  • Change on the outside has to start with change on the inside.
  • Setting goals is crucial.
  • Tips on how to stay on track, motivate, and encourage us to keep going.
  • And much more!

To top it all off, she now sponsors one 5k run/walk per year where the proceeds go to the “Angel Watch” program, a part of  Women’s Services at Utah Valley Regional Medical Center.  The 2011 run/walk was held last Saturday (May 21) and I ran it with one of my sisters.  It was a beautiful run through the gardens at Thanksgiving Point and I loved the idea of running for a cause.

I’m been lucky enough to have a few email exchanges with Pam this week and she is so delightful.  While we haven’t personally met, I feel such a strong connection with her just by reading her story, participating in her 5k event, and then having a small amount of communication with her.  You can find out more about Pam by viewing her website.  You can also find out more about the annual 5k event here.  If you’re looking for motivation and inspiration that you can AND WILL relate to, “Running with Angels” is a must read!

The scenery was so beautiful during the run that I just HAD to stop and capture it while we were in the Thanksgiving Point Gardens. (I am on the right.)

I don't know how many people registered for the 5k, but I was amazed at the number of participants so I tried to capture a glimpse of this mass of runners/walkers.

More beautiful scenery that we were privileged to enjoy during the event.

We finished the 5k and loved it so much that we'll definitely be back next year! Thanks Pam!