Pinto Bean & Egg Burritos

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I love the weekends for several reasons, but one of them is because I usually have a few extra minutes to make something different for breakfast.  While these burritos don’t take a lot of time, there are a few extra minutes attributed to cutting up the veggies.  Oh, how these fresh veggies take the burrito to a new level.  I love the fresh green onion and the cilantro in these; they totally compliment the pinto beans.  Serve these babies with a side of fruit, and you’ll have a breakfast worth spending a couple of extra minutes on.

Pinto Bean & Egg Burritos
Mimi Original

1/3 cup bell pepper, chopped
1 whole egg
5 egg whites
1/4 tsp. salt
1/8 tsp. black pepper
Pinch of cayenne pepper (add more if you want it spicier)
1/2 cup pinto beans, drained and rinsed
1/2 roma tomato, chopped
2 whole-wheat tortillas (110 calories each)
2 Tbsp. salsa
2 Tbsp. reduced-fat cheese
1 green onion, chopped
1 Tbsp. cilantro, chopped

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.  Place chopped bell pepper in the skillet and cook until slightly tender, about 3 minutes.

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

Add the beans and tomato to the skillet and stir to blend with the eggs and heat through; reduce heat to low.

Microwave a tortilla for 20 seconds to soften.  Place the tortilla on a plate, top with half of the egg and bean mixture.  Then layer with 1 Tbsp. salsa, 1 Tbsp. cheese, half of the green onion, and half of the cilantro.  Fold and wrap tortilla.  Repeat with second tortilla.

Serves 2.

Nutritional Information (Per Serving = 1 Burrito)
Calories:  267
Protein:  22.8g
Carbs:  33.8g
Fat:  6.6g (2.5g = Sat.)
Fiber:  8.8g

Basic Couscous

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What is couscous?  Well, it’s is a North African dish of semolina (the coarse, purified wheat middlings of durum wheat) traditionally served with a meat or vegetable stew spooned over it.  I have found it to be a wonderful option as a side dish to many different main courses.  I tend to serve it mostly alongside fish, (as I did here) but it goes with nearly everything!

That being said, the hubby and I love us some good couscous.  The texture is a little bit choppier than rice, yet somewhat resembles small beads of pasta.  You wanna know another GREAT reason to add this to the menu?  Couscous is ready to eat in less than 10 minutes (that even includes water boiling time)!  All you do is add boiling water to couscous, cover it, and let it set for 5 minutes.  Fluff it with a fork, then serve & enjoy!  It really doesn’t get much easier than that, folks.  Of course I wanted to take my couscous to a higher level by adding in a little extra flavor.  This may tack on an extra 3-5 minutes, but I promise it is SO worth it!

Basic Couscous
Mimi Original (Used from multiple sources to create my own.)

1 garlic glove, finely minced or pressed
1/4 cup onion, minced
1 tsp. olive oil
1/4 tsp. salt
1 cup couscous
1 1/3 cup chicken broth
1/4 cup finely grated parmesan cheese
salt and pepper to taste

Heat garlic, onion, and salt in sauce pan with olive oil over medium heat. Stir and cook until onion becomes translucent (about 2-4 minutes). Add couscous, toss until couscous is coated. Cook, stirring often, until some of the grains are just beginning to brown, about 3 minutes.
Meanwhile, in a separate sauce pan (or in the microwave) heat broth, bringing to a boil.  Once couscous has begun to brown and get toasted, remove from heat.  Carefully pour hot broth over couscous, quickly stir to combine, and place lid on saucepan. Let set for 5 minutes. When 5 minutes is up, fluff with a fork and throw in parmesan (and S&P to taste).

Serves 4.

Nutritional Information (Per Serving = 1/2 cup, cooked)
Calories:  187
Protein:  7.3g
Carbs:  32.4g
Fat:  2.9g (1.3g = Sat.)
Fiber:  2g

Cod with Strawberry Salsa

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Strawberry season is a glorious time for me!  Not only do I love this fresh berry, but I love that it means spring is here and summer is super close.  I tend to buy LOTS of strawberries at once and then eat them with all my meals and snacks.  Thus, the discovery of this recipe was a sweet find.  The strawberry salsa includes so many flavors that are perfect for strawberries (balsamic vinegar and lime) and even more perfect to top off a delicious piece of fish.  I loved how it tasted so light and fresh.  I usually find cod to be a less flavorful fish, but when it is paired with this strawberry salsa there is nothing boring about the flavor!

Cod with Strawberry Salsa
Source:  Adapted from the California Strawberry Commission

2 4-oz. fillets cod (or any white fish)
salt and pepper to taste
2 tablespoons flat leaf parsley (chopped)
2 tablespoons lime juice
2 tablespoons balsamic vinegar
1 teaspoon honey
1/2 teaspoon black pepper
2 cup strawberries (trimmed and chopped)

To prepare the salsa mix the parsley, lime juice, balsamic vinegar, honey and black pepper. Toss the strawberries with the dressing to coat. Set aside and allow flavors to meld while preparing the cod.  Season the cod with salt and pepper. Broil the cod until cooked and flaky, about 6-9 minutes. Serve the cod topped with the strawberry salsa.

Serves 2.

Nutritional Information (Per Serving = 1 Fillet & 1 Cup Salsa)
Calories:  194.5
Protein:  26.5g
Carbs:  18g
Fat:  1.6g (0.1g = Sat)
Fiber:  4g

Jamaican Jerk Chicken with Sweet Potatoes & Black Beans

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Oh my!  This meal is SOOOO delicious!  The mixture of flavors is completely magical.  I love the way they all come together.  It’s unique, but so flavorful and unforgettable.  That lime flavor meets up with the jerk seasoning and it’s like fireworks!  My sweet husband declared that this dish is restaurant worthy and he is always happy to see it when it graces our kitchen table.    If you’re looking for something different, but also something that is guaranteed to be a hit in your home. . . add this to the dinner line-up. Now.

Jamaican Jerk Chicken with Sweet Potatoes & Black Beans
Modified from a recipe found at Group Recipes

2 teaspoons extra virgin olive oil
1 white or yellow onion, chopped
1 sweet potato, peeled, cut into ½-inch chunks
4 teaspoons Caribbean jerk seasoning, divided
1 cup reduced-sodium chicken broth
2 bay leaves
4 boneless skinless chicken breasts
1 lime
14.5 oz. black beans, rinsed
Salt, to taste
Cilantro, optional (for garnishing)

Heat large deep skillet over medium-high heat.  Add oil, then onion.  Cook for 5 minutes, stirring frequently.  Stir in sweet potato.  Sprinkle 2 teaspoons jerk seasoning over the vegetables; cook for 1 minute.  Add broth and bay leaves; simmer, stirring occasionally for 10 minutes.

Meanwhile. . . cook/grill the chicken.  Preheat broiler (or an indoor grill such as the George Foreman).  Sprinkle the remaining 2 tsp. jerk seasoning over chicken; coat chicken with cooking spray.  Broil 4 to 5 inches from heat source until the chicken is just cooked through, 4 to 5 minutes per side.  (Alternatively, cook in a ridged grill pan…like a George Foreman Grill…over medium heat or grill over medium coals.)

Grate enough lime zest to measure 1/2 tsp.  Stir zest, black beans and salt into the sweet potato mixture.  Continue cooking for 4 to 5 minutes, or until the sweet potato is tender.  Discard bay leaves.  Remove from heat.  Juice lime and stir lime juice into sweet potato mixture.  Transfer the sweet potato-bean mixture to 5 plates, top with chicken.  Garnish with cilantro, if desired.

ENJOY!  Serve with salad or some other yummy vegetable.

Note:  I have also cut my chicken into bite-sized pieces, seasoned it with jerk seasoning and then cooked it in my skillet BEFORE cooking my onion.  Once the chicken is done, I transfer it to plate and tent it with foil.  I follow the rest of the recipe as outlined and add the cooked chicken back to the skillet when I add the black beans to the sweet potatoes so that it can heat back through.  This seems easier at times (with less dishes to wash) and it’s much easier to divide amongst 5 people….considering there’s only 4 chicken breasts in the recipe.)

Serves 5.

Nutritional Information Per Serving
Calories: 249.7
Protein: 30.7g
Carbs: 26.8g
Fat:  2.6g

Friday Feature – Rumbi Restaurant Spotlight

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Every Friday I plan to do a “Friday Feature” where I will do a non-recipe post, yet the post will be something related to the health industry.  It might be a fitness or health tip, a book review, a restaurant spotlight, etc.  This first FF post is a restaurant spotlight.  Before we review the restaurant, let’s go over some basic tips to consider when eating out.

Eating Out 101
Here are some helpful tips to consider when placing your order at restaurants.

  • Remember to eat a reasonable portion.  Most restaurants serve double or triple the recommended portion amount.  To avoid eating everything in front of you, as for a to-go box to come out with your meal.  When your meal and to-go box arrive, immediately place half of the meal in the to-go box to eat at a later time.
  • Food combinations are important to consider.  A healthy meal will generally consist of a portion of lean protein, a complex or starchy carbohydrate, and vegetables.  When looking for meal options, be sure to look for something that meets this criteria.  Beware of added complex or starchy carbohydrates as most restaurants sneak these in where they can (for example: chips & salsa, bread baskets, popcorn, rice, black beans, etc.).  We generally should only eat one complex/starchy carbohydrate per meal.
  • Avoid extra oils and butters.  Most restaurants cook EVERYTHING (and I mean everything) in oil and/or butter.  Did you know that before a steak is served and nice slab of butter is placed on top of it to melt as soon as it comes off the grill?  This is the case with most items on any restaurant’s menu.  SO, when placing your order be sure to remind your server that you would like no butter/oils on any part of your meal.  And, if possible, have your meats grilled.
  • Avoid dressings, condiments, cheeses, etc. that are packed with calories and fats.  Ask for reduced fat or fat free dressings/condiments and always order dressings and condiments on the side so you can control how much you really eat.
  • Get used to making special requests.  Study the descriptions of menu options and be ready to tell your server what to leave out of the dish.  You may need to order a Southwestern salad without cheese or tortilla strips (remembering to ask for a vinaigrette dressing on the side).  You may end up ordering a grilled chicken sandwich with no mayonnaise.
  • In summary, order smart by eating the right portion size for you, staying within your calorie limits, and following the proper combination guideline.

Now. . . on to our restaurant spotlight of Rumbi Island Grill.
Rumbi has some fabulous healthy options that allow us to stay within the guidelines above.  I took my beautiful mom to lunch earlier in the week and we made great choices.

My mom ordered a rice bowl.  At Rumbi you have your choice of meat (steak, chicken, or shrimp) and you can actually order brown rice with it.  Hooray!  As you can see, it comes with vegetables too.  The only semi-scary part about the rice bowls is the sauce.  So, in following the guidelines above, always request the sauce on the side and use the very least amount you can while still enjoying the meal and the flavors.  You’ll want to make note that, true to restaurant form, the serving of the complex/starchy carbohydrate (rice) is much larger than the typical person should truly consume.  So, eat half of the rice and take the rest of it home.  Rumbi even has to-go boxes right on the condiment bar, so you can grab one before you start eating, place half of the rice in the box, and then gobble up what is left in your bowl.  Genius!

I ordered this Voodoo Chicken Salad.  Ordering salads can be scary.  They always seem like the perfect thing to order, but most restaurant really know how to add fat and calories to salad to make them really taste awesome.  When I order salads I get very picky.  Like most things, I read the entire description of the salad so I know what to ask the server to leave off it.  In this particular instance, the only things on this salad that I needed to be removed were the tortilla strips.  I then asked about the dressings they offered.  Even though most of the dressings on the Rumbi menu say they are vinaigrettes, I wanted to be sure they were reduced fat or fat free.  Come to find out . . . they only have one dressing that fits this requirement.  It was the Sesame Ginger Vinaigrette.  I ordered that one (on the side of course) and I loved it!  Last, but not least, I reviewed my salad to make sure I had a lean protein, vegetables, and a complex/starchy carbohydrate.  If I count the pita wedge as my complex carbohydrate, then all requirements are filled.  The pita isn’t preferred as it is white, and it’s not very big.  So, when I really want to get picky and know I have truly satisfied my food combination requirement, I ask to have black beans added to my salad and Rumbi happily obliges.  This is truly one of my very favorite salads at Rumbi.

Now that we know all the ins and outs of restaurant ordering (and we know of a fabulous restaurant we can go to), let’s make tonight a DATE NIGHT, shall we!?

Bacon, Egg & Cheese Fit-Muffin

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I know breakfast isn’t everyone’s favorite meal of the day (although it really is the most important), but on most days, it’s mine!  I am one of those that can eat breakfast for dinner and be a very happy camper!  While grabbing the beloved breakfast sandwiches from most local fast food joints sounds tempting at times, it certainly is NOT the healthiest choice.  I often resort to this lovely rendition and I personally think it is WAY better than any of the sandwiches found on state street.  I’ve made them for several other people I love (including my beautiful sisters and mom at our last Girls Weekend) and they agree with me — we ate them for 3 mornings straight!  Hopefully you’ll agree with us and start enjoying a much healthier, fit-muffin for breakfast!

Bacon, Egg & Cheese Fit-Muffin
Source:  Mimi Original

4 slices Canadian bacon
5 egg whites
1 whole egg
2 T. 1% Milk
2 T. salsa
1 T. fat-free cheddar cheese
2 whole wheat English muffins (120 calories each), toasted

Heat a nonstick skillet over medium heat.  Place Canadian bacon in skillet.  Cook until browned, about 3 minutes.  Flip slices over, brown other side, and then remove from skillet and set aside.

Meanwhile, whisk the egg whites, egg, and milk together in a bowl.  Add salsa and whisk to combine.  Once Canadian bacon has been set aside, add the eggs to the skillet and cook, gently pushing, lifting, and folding them from one side of the pan to the other, until large, shiny, wet curds form, about 2 minutes (in other words…scramble them).  Remove skillet from heat.

Assemble the fit-muffin by taking one of the toasted English muffins, place one slice of Canadian bacon on one slice of the muffin, top with half the egg mixture, sprinkle 1/2 tablespoon of fat-free cheese, place another slice of Canadian bacon, and then top with remaining slice of English muffin.  Repeat with 2nd English Muffin.

Serves 2.

Nutritional Information (Per Serving = 1 Fit-Muffin)
Calories: 243.4
Protein: 26g
Carb: 25.6g
Fat: 4.3g (0.8 = Sat)
Fiber: 3.3g

Nutritional Information If only Using 1 Whole Egg Per Muffin
Calories: 236
Protein: 19g
Carb: 25.6g
Fat: 6.8g (1.6 = Sat)
Fiber: 3.3g

Tropical Tuna Sandwich

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Ok folks!  I love this sandwich.  Of course, I love a plain ol’ tuna sandwich on most days, but this recipe takes a tuna sandwich to a whole new level.  I’m sure that my love for this sandwich stems from the fact that I am a paradise, sun-loving, beach-loving girl . . . and, small as it may be, the pineapple in this sandwich gives me a little glimmer of such.  Don’t leave out the cinnamon; it adds a nice and surprising touch to the overall flavor of the sandwich!

Tropical Tuna Sandwich
Adapted from Bill Phillips, “Eating For Life”

1 can (6 oz) tuna, water packed, drained
2 T. light Mayo
1 T. crushed pineapple, drained
1 celery stalk, chopped
2 T. sweet pickle relish
1 tsp. yellow mustard
1/8 tsp. ground cinnamon
4 slices whole-wheat bread (such as Sara Lee Delightful)

In a medium mixing bowl, combine tuna, mayo, pineapple, celery, relish, mustard and cinnamon; mix well.

Spread a portion of tuna mixture of 2 slices of bread.  Top with remaining slices of bread.

This sandwich is great cold or toasted.  If you desire to toast the sandwich, lightly coat a large nonstick skillet with cooking spray.  Place sandwiches in the pan and cook over medium heat for about 2 to 3 minutes on each side, until the sandwiches are warm and the bread is lightly browned.

Slice tuna sandwiches in half, serve and enjoy!
Serves 2.

Nutritional Information (Per Serving = 1 Sandwich)
Calories:  268.4
Protein:  28g
Carb:  25.4g
Fat:  7.5g (0.8 = Sat)

Soft & Fluffy Baked Brown Rice

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The health benefits of brown rice are fabulous!  Cooked brown rice contains several minerals and nutrients that our bodies need (manganese, selenium, magnesium, trytophan. . . just to name a few).   Brown rice contains a greater amount of nutritional value than white rice as several of the nutrients are lost when white rice is processed.  Brown rice is packed with fiber.  Additionally, the oil in whole brown rice helps to lower cholesterol.  Brown rice aids in reducing metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease as well as visceral obesity, low levels of protective HDL cholesterol, high triglycerides, and high blood pressure being common features of metabolic syndrome).  Brown rice is CLEARLY a healthy choice for our bodies and helps aid in disease prevention.

That being said. . .Have you ever attempted to cook brown rice and been left with rice that still has a crunch on it. . . wishing it was soft and fluffy, yet you already spent FOREVER cooking it?  Not to mention the times when it cooked on the stovetop a little too long and then maybe got scortched on the bottom of the pan?  Please tell me I’m not the only one!  I battled with non-perfect brown rice for a long, long time.  And then, I was blessed with this fabulous new way of cooking, or should I say baking it!?  This rice comes out of the oven so soft and fluffy that I wish I could eat the entire batch in one sitting.  It’s a cinch to prepare and I find myself making batches of it so I can store the leftovers in my fridge to be reheated for a quick side dish.  I can honestly say that I’ve spent countless mornings at 5am sticking a batch of rice in the oven, heading to the gym, and then returning to a batch of rice that I know will last me for a few days.  You MUST try it so you know exactly what I’m talking about!  I hope you enjoy the ease, taste, and texture of this staple side dish of mine!

Baked Brown Rice
Source:  Adapted from America’s Test Kitchen Healthy Family Cookbook

1 1/2 cups brown rice
2 1/2 cups low-sodium chicken broth

Preheat oven to 350 degrees.  Rinse rice.  Place rice and chicken broth in a 2-quart casserole dish.  Cover with foil (or a fitted lid works if your casserole dish has one).  Bake for 1 hour.  Remove from oven and let sit for 10 minutes.  Remove foil, fluff with a fork, serve, and enjoy!  Pretty darn easy, eh?

Serves  5.

Nutritional Information (Per Serving = 1/2 cup, cooked)
Calories: 143.5
Protein:  5.4g
Carbs:  27.8g
Fat: 1g (0.2g = Sat.)
Fiber:  2.1g

Salsa Verde Chicken Quesadillas

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Who loves a fast, easy-to-pull-together, and delicious meal?  Is your hand raised, because mine is sticking WAY up in the air!  While I am one who will not complain about spending hours in the kitchen, I don’t always have time for such pleasures.  Thus, I always love a meal that I can pull together quickly. . .like say 15 minutes before I have to be somewhere.  That was certainly the case when I made this scrumptious quesadilla.  It combines some of my most favorite Mexican flavors.  The smoky cumin combined with the green salsa and cream cheese is heavenly.

Now, if you’re in a quick hurry like I was when I made this, then I suggest having cooked chicken on hand (which is a staple in my house).   You can either cook up a big batch of chicken, freeze it, and pull it out at your convenience (my usual method).  Or, you can simply buy it precooked.  This helpful tip has saved me numerous times when I have had extreme time pinches.

Back to the quesadillas! Hurry and make these. . . right. . . now!  They are healthy, delicious, & easy to make.

Salsa Verde Chicken Quesadillas
Source:  Mimi Original

1/4 cup green salsa
2 T. nonfat cream cheese, softened
1/4 tsp. chili powder
1/4 tsp. cumin
1/8 tsp. garlic powder
1/4 cup fat free cheddar cheese
8 oz. cooked chicken, cut into strips (or bite-sized pieces)
1/2 bell pepper, cut into strips
1 whole slice red onion, sliced in half and separated into strips
2 whole wheat tortillas (such as Mission Carb Balance – 110 calories)
2 T. light sour cream

In a small-medium sized bowl, combine salsa and cream cheese.  Mix in spices and cheddar cheese.  Put cooked chicken in bowl and toss to coat.

Lightly coat a large skillet with cooking spray and place over medium heat.  (See tip below for optional cooking directions.) Place a tortilla in the skillet and spread half of the chicken mixture over half of the tortilla, followed by bell pepper and onion strips.  Fold tortilla over the filling and cook until lightly browned, about 3 minutes.  Turn and brown the other side.  Removed from skillet and set aside.

Repeat with remaining tortilla, chicken mixture, peppers, and onions.

Cut quesadillas into wedges and place on small plates.  Serve each set of quesadillas with 1 tablespoon of sour cream and additional salsa if desired.

Serves 2.

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:  292
Protein:  36.4g
Carbs: 26g
Fat:  5.1g (1.2g = Sat.)
Fiber:  11.7g

Fresh Start to Healthy Eating

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I’ve been talking about starting this healthy cooking blog for a long time, and now I am FINALLY doing it!  I dare say that I am somewhat of a “food snob” and I really appreciate good-tasting food.  I am also a health, nutrition, and fitness fanatic.  In many people’s eyes….there is NO WAY that these two worlds can happily combine.  Well, I beg to differ!  I am constantly finding new and healthy dishes to throw on my kitchen table and  I am super excited to start sharing them with you!!

Because calories and macronutrient levels (proteins, carbohydrates, and fats) are important to me, I will be sure to include such information with each and every recipe.  Because we all require different calories and macro-nutrient levels to run at our very best, I will usually provide recipes that you can adjust according to your nutritional needs.  If you know you need more/less protein or carbohydrates for a meal, then you can adjust the recipe accordingly.  If you’re not sure what you should be eating. . .well, hop on over to my About Me page, or my Lose Weight/Get Fit page for more information. There is even a FREE GIVEAWAY listed on these informative pages.  Who does that right out of the blogging shoot?  I do!

So. . .bookmark the blog, subscribe to the blog in the right-hand column, and get ready for a many delicious recipes to come.  And, feel free to share the blog with those you love.  After all, couldn’t we all use some more HEALTHY recipes.

Here’s to helping you along your healthy journey!

~Mimi

P.S.  May I beg you to be patient with the logistics of the blog?  This isn’t exactly how I envisioned the blog looking, but I continue to be begged for my recipes and I figure that it’s better to get this thing going so you all can start getting the recipes, regardless of how perfect I think it is.  That being said, we may experience a few changes together over the next few months (hopefully more than just blog changes, right!?).