Shredded Chicken Burritos

1 lb. boneless chicken breast, cut, or chicken tenders
2 TB. vegetable oil ( I used olive oil)
5 TB. butter, divided ( you can use about half of this if you want)
1 large onion, sliced and divided
2-3 TB. regular or medium chili powder
2 tsp. onion powder
1 tsp. granulated garlic powder
1/2 tsp. ground cumin
1/4-1/2 tsp salt, to taste
1/4-1/2 tsp pepper, to taste
2 medium sweet potatoes, peeled and cut into small pieces ( I used 1 large one)
1 green bell pepper, minced
1 15 oz. can low salt black beans, drained and rinsed.
2 tsp. brown sugar
1/4-1/2 cup sour cream
1/4-1/2 cup cheddar cheese

Pico de gallo:
3 medium tomatoes, diced
1 peach diced
1/2 mango, diced (if you cant find a peach use the whole mango)
1/3 cup corn kernels
1 small onion, diced
1/4 tsp salt, to taste
1/4-1/2 tsp. ground black pepper, to taste
2 TB minced fresh cilantro (optional)

12 large burrito wrappers

In a large, covered pan, heat the oil. Add the chicken, 1 TB of the butter, 1/2 sliced onion, Chili powder, onion powder, granulated garlic, cumin, salt and pepper. Mix well, cover and cook over low heat for 2 hours.

While chicken cooks, prepare the pico de gallo by combining all of the ingredients in a bowl. Mix well and refrigerate for at least 30 minutes.

After the chicken has been cooking for 1 1/2 hours, place the sweet potatoes in a separate saucepan. Add enough water to cover the sweet potatoes and bring to a boil. Once boiling, reduce the heat to a simmer and cook until tender about 15 min.

Remove the chicken from the pan, Shred the chicken with forks or your fingers and place in a roomy bowl. Cover and set aside. Rinse out the pan. place the bell peppers and remaining onion in the pan and cook over medium heat until the peppers begin to blacken. Remove from the heat.

Drain the sweet potatoes and mash. Place in the pan with the bell peppers/onion mix. Add 1 TB of the butter, the brown sugar and salt to taste and heat over medium-low heat until heated through. Remove from the heat and add to the bowl with the chicken. Add the beans and mix well. take a burrito and place some of the mixture in the center. Add some sour cream and cheese. Fold up the top and bottom and then the sides to seal. Repeat with the remaining burritos. In a large pan, heat the remaining 3 TB butter over medium heat. Place the burritos in the pan, folded side down, and cook for 2 minutes. Carefully flip the burritos and cook an additional 2 minutes. Remove from the an and top with Pico de Gallo and extra sour cream, if desired.

Prep time: 30 min
Cooking time: 2 hours
Yield: 12 burritos

NUTRITIONAL INFORMATION:

Calories: 330
Calories from fat: 130
Total fat: 14.g
Cholesterol 35mg
Sodium: 500
Carbohydrate: 36
Fiber: 4g
Protein: 16g

How eating healthy and exercise is paying off.

Okay so here is how I am doing personally with my new years goals. This is not just a temporary change. It is a lifestyle change for me. I love how I feel and I love seeing the success I have made. First let me say that my motive was not to lose weight, but to eat healthy so I could feel healthy. Yes losing a few vanity pounds will not upset me by any means. The first thing I did was made a plan. I chose the eating for life program. 6 small meals a day. In January I wrote down every single meal for the entire month. I did not eat it unless it was on the schedule. I probably need to do that again because I have slacked off of the strict meal planning for Feb. I feel writing it down made it so I didn't have to think or decide about anything. I also work out at least 5 days a week. I do a mix of cardio training as well as weight training. I have been tracking everything I eat and all the exercise I do on www.myfitnesspal.com. This is a great website to sign up on because it is very easy to track your food and it helps to succeed in your goals. Okay so my starting weight at the new year was 166. I now weigh 157. I have lost 9 pounds in 7 weeks. I am halfway and I feel great. When Erik ad I got married i was around 150 and I would love to be there again. My clothes are fitting better and I have so much more energy with this lifestyle change. I know people see me and say I don't need to lose weight. I don't think I am fat but I do know where I store my fat. I am tall and losing 10 pounds for me is probably equivalent to someone who is 5'6" losing 2 or 3 pounds. I can wear the same pants at 150 pounds as I do at 170 pounds. I guess that is an advantage of being tall. I am not writing this to brag, but to maybe give others the motivation they need to eat right and exercise to lose the weight they want to. It is a slower process, but when the pounds shed they stay gone.

Healthy Bean Wrap

1 cup garbanzo beans, drained and rinsed
1 cup black beans, drained and rinsed
1 can of diced tomatoes, drained
1/2 cup chopped sweet onion
1/2 cup chopped fresh cilantro
1 Cole slaw package about 10 oz
Mix in Large bowl and set aside

4 green onions with tops chopped
8 multi grain tortillas (or whole)
1 fat free 8 0z cream cheese
Picante sauce (2 tbs per wrap) Use your favorite salsa
1 cup shredded pepper jack cheese

For each bean wrap spread tortilla in this order:
*cream cheese
*picante sauce
*bean mixture
*cheese
*green onions

roll tortilla and ten place seam side down onto a serving plate.

Nutritional Information: serves 8

cal: 252.75
carbs: 40.37
fat: 8.125
protein: 15.8

I made this tonight and really didn't think I would like it. I LOVED it. It was surprisingly really good. I have had this recipe for several months but kept putting off wanting to make it. It just didn't sound that good. It is so good and I cant wait to have left overs tomorrow. FYI....my nutritional info on this was calculated by me so it may not be 100% accurate.

Crunchy Green Beans!

4 cups fresh or frozen green beans, cut into 2 inch pieces
1 1/2 cups diced celery
1 1/3 cups sliced fresh mushrooms
1 tablespoons olive oil
1 tablespoon cornstarch
1 cup cold water
1 tablespoon soy sauce
1 teaspoon beef bouillon granules
1/4 cup slivered almonds.

Directions
1. Place the beans in a large saucepan and cover with water. Bring to boil; cook, uncovered, 8-10 minutes or until crisp-tender.

2. meanwhile in a skillet, saute celery and mushrooms in oil until tender. Combine cornstarch, cold water and soy sauce until smooth; stir into celery mixture. Stir in bouillon. bring to a boil over medium heat; cook and stir for 1 minute or until thickened. Drain beans and add to the celery mixture. Stir in almonds.

Nutritional Information Serves 5
cal: 101.2
carbs: 10
fat: 5.6
protein: 4.8

Another big hit at our house. Erik ate most of this dish. No left overs. We ate these last night with our pistachio crusted salmon.

Pistachio Crusted Salmon

4 3oz salmon
1 T Dijon Mustard
1/4 cup bread crumbs
1 oz pistachios- shelled
1 clove garlic
1 shallot, minced

preheat oven 425*

chop pistachios until size of breadcrumbs, mix with bread, garlic and shallots.

Season with salt and pepper.
Spread mustard on Salmon. Then press into mixture.
Cook until done on prayed baking sheet.

Nutritional Information

cal: 228.6
fat: 12.4 g
chol: 42.5 mg
Sodium: 180.5 mg
carbs: 8.3g
fiber: 1.0g
protein: 19.5 g

This meal was a hit. Erik said I could cook this anytime. It was really good. I love finding good meals that are guilt free and that everyone enjoys.

Healthy Pancakes(this one is for the kids)

1 egg
1 C. milk (or almond milk)
1 tbs baking powder
pinch of salt
1tbs oil (I use olive)
1 tbs sugar
1 tbs whey (I use my protein powder)
1 scoop dynamic greens (optional) few an earlier post to learn more
1/2 cup pureed vegetable (sweet potatoes, carrots, squash) I have used spinach too.
1/2 cup whole wheat flour
1/2 cup white flour (add more for preferred thickness or more milk to thin.

Double batch for more people.

Mix all ingredients and cook in pan!

My kids love these pancakes. I buy the pure maple syrup for dipping. Yes dipping! We cut them into pieces and they dip their pancakes in the syrup. This is a well balanced meal....it has the protein, dairy, fruit, vegetable and grains. All of the food group in one meal. I figure out of syrup choices that the pure maple is a better choice then the alternative. The kids really cant get enough of these. I haven't broke it down to see what the calories are but I figure who cares if the kids eat it.

Turkey Meatloaf

So I caved! I have had this for leftovers a few days now and I like it. My husband is not a fan but I think it is pretty good. i am still going to try a new way to make it and if I like it then I will be posting that one too.

1-1 1/2 lbs of turkey ground
1/2 onion chopped
1 cup ketchup
1tsp Worcestershire
2 tbs yellow mustard
2 large eggs
1/2 pack saltine crackers
1 1/2 cups mushrooms
1 green pepper chopped
1 onion chopped
(3 cups of spinach chopped) I added this to mine and loved it. OPTIONAL

SAUCE
1/2-1 cup of ketchup
1-2 tbs yellow mustard
2 tbs brown sugar

Mix all ingredients in a bowl

Bake 45 min at 350*

While waiting mix the sauce

*after baking, drain grease, top with sauce, bake for another 10-15 min.

Nutritional Information serves 9

cal: 232.5
Fat: 12.7
chol: 85 mg
Sod: 632.4 mg
carb: 18
Fiber: 7
Protein: 11.4

Dynamic Greens

I try to take this everyday if at all possible. I add one scoop of this to my protein shake at home. I love it and will never run out of this stuff. If you are interested you can find it on line by googling Dynamic Greens. I get mine from my chiropractors office. I really like the chocolate flavored one. My kids love it too.

With superfruitox proprietary blend of Certified Organic Super Fruits: Acai, Goji, Mangosteen, Noni, and Pomergranate.

Daily Drink with antioxidant power of 20+ servings of fruits and vegetables! Gluten Free

Dynamic Greens with Super Fruits is an easy-to-mix, great tasting, nutrient-rich superfood formula with whole food concentrates designed to provide synergistic phytonutrient nutrition. It provides a "super-blend" of 100% natural fruit and vegetable extracts, vitamins, flax lignans, ionic trace minerals, enzymes, antioxidants, phytonutrients, and symbiotic intestinal flora.

This dynamic blend supplies your body with improved energy, metabolism, fat-burning, digestion, detoxification, immunity, repair, recovery, revitalization, and longevity.
_____________________________________________________________
-Powerful Antioxidant Benefits

- contains 15 certified organic foods & 70 trace minerals

- Improve Immune Function

-enzymes, probiotics and fiber for digestion.

-No stimulants or Caffeine

-Detoxification of Body Systems

-Almost 50 different freeze dried Super Foods

-No Wheat, dairy, Preservatives, or MSG

-No Sugar Added-Diabetic Safe

-Alkalize Body and Balance PH
____________________________________________________________

Delicious Hot Drink

Okay, so if you need a morning hot drink or afternoon or really anytime of day this is a good one. This year I came across this delicious Herbal tea called Bengal Spice, brand Celestial Seasonings. It is so good. Well today I bought some Creamer to go with it. The one I got is called Chai latte, Coffee house inspirations. (It is in a silver bottle with a black lid) It is blended with creamy vanilla, and spices. Oh. My. Gosh...is it ever so good. One tablespoon in the Bengal Spice herbal tea and you will love it. Total Calories is 35 being that herbal tea has 0 Calories. If you double the cream it is only 70 calories per serving. I have gone a little overboard today and I am now drinking my 4Th cup of tea with the creamer. I can't get enough of it. I can't believe something that tastes SO good could have so few calories. Anyone who tries this leave me a comment and let me know what you think!

Meatloaf---coming soon!

Well, I am not posting this recipe because it was not a hit with the husband. I liked it but I think I could make it a lot better. I am going to play with this recipe and make it better before I post it. Erik couldn't even choke down one serving....he said it was more of a texture thing and he isn't a huge meatloaf fan. My dad has a killer meatloaf recipe that i am going to try and remember. I say I will try and remember because he just throws things in and mixes it up....all from his head. He never makes the exact same meatloaf twice. I am using turkey instead of ground beef. One of the comments Erik used while eating it was "its TOO healthy" That could be the only problem. I did throw in 3 cups of chopped spinach and the recipe did not call for any spinach. I need a new guinea pig to try out my recipes...one that isn't quite so picky.

Cheese stuffed Turkey burgers

1 lb ground turkey
4 slices american cheese
1 1/2 cloves of garlic
4 flat whole wheat buns
1/2 tsp salt
1/2 tsp pepper

Place turkey in a bowl, add garlic, salt, pepper, and mix. Fold slice into 4 squares place on top of one of the pattys. Place 2nd patty on top and fold sides.

Grill.

Nutritional Information
serves 4
Cal: 232.8
Fat: 2.2g
Chol: 48.4mg
Sodium: 391.5
Carbs: 21.9
Fiber: 4.1g
Protein: 34.8

Stuffed Bell Peppers

8 red, yellow, or orange peppers (or a mix of all colors)
2 Tbs olive oil
1 med onion, chopped
4 garlic cloves, peeled and minced
1 tsp salt
1 tsp ground pepper
1 tsp chili powder
1Tbs cumin
16 oz fresh Italian turkey sausage
1 (16oz) jar of salsa
2 cups fresh baby spinach
1 cup cooked brown rice
2 avocados peeled and sliced
1/2 cup Greek yogurt
1/4 cup fresh cilantro-chopped

Preheat 375* cut peppers in half lengthwise. Leave stems. Remove insides. Put pepper in a 13x9 baking pan. Drizzle peppers with 1 tbs of olive oil. cover and bake for 15 to 20 min. until start to soften.

Heat tbs oil in skillet, add onion, garlic, salt, pepper, chili, and cumin. cook 3 min. Add sausage. Cook until browned then add salsa and spinach and cook 5 min. Remove from heat. add cooked brown rice.

Fill peppers. cover with foil and bake 20-25 min. Remove foil, sprinkle with cheese. bake uncovered 7-10 min. Top with yogurt, avocado slices and sprinkle with cilantro.

Nutritional Information
serves 8
cal: 407.87
carbs: 48.125
fat: 15.875
Protein: 16

I tried this last night and it was pretty good. The recipe actually asks for basil not cilantro. I tried it with the basil and it was good but I LOVE cilantro and I think cilantro would make it even better. I also cut the tops off of the peppers and kept them whole. I didn't think they would all fit in my pan if I cut them all in half. Now that i have made it once I think I could have squeezed them all in. I think I will eat half the portion for a meal to cut back on calories per meal. This makes a lot so be ready for leftovers.

Tuna Melt

1 can tuna
1/2 cup copped celery
1/2 cup chopped onion
1/4 cup mayo
4 slices thin bread
1- 1 1/2 cups of shredded cheese
8 Roma tomato slices

Spread ea slice of bread with thin layer of mayo

Mix tuna, celery, onion and mayo
top bread w/ tuna mix
2 slices tomato on top of tuna
cheese on top of tomato
toast or broil

serves 4

Nutritional Information
Calories per serving: 274.75
carbs: 20.5
Fat: 21.75
Protein: 15.25

Mexican Tortilla casserole

1 lb turkey
14oz. non fat re fried beans
1/4 cup salsa
4 whole wheat tortillas
1 1/2 cup shredded cheddar cheese (low fat if you can find it)

heat oven 350

cook meat: add means and salsa until hot. Spray round (cake pan) casserole dish with cooking spray. Layer tortilla in bottom, spread 1/4 of mixture on top, 1/4 c cheese on top, continue layering then top with cheese.

Bake 15-20 min or until hot.
Serves 6

Nutritional information
cal:420
Fat: 24.3 g
Chol: 81.9 mg
sod: 919.9 mg
carbs: 27.9
Fiber: 4.4 g
Protein: 27.6

We loved this as well. It is a little higher in calories so not something that we will have everyday. Erik suggested adding green enchilada sauce, which I will try next time. I don't think it adds that many more calories so it might make it better.

Easy Lasagna

1 lbs ground turkey
1 med onion
1tsp oregano, basil, salt
1/8 tsp garlic powder
1/2 tsp sugar
2 cups canned diced tomatoes
2 cups fat free cottage cheese
1/2 cup mozzarella finely shredded
1 6oz can tomato paste
1 cup water
8 lasagna noodles
1 egg beaten
1 tbs dry parsley
2 TBS Parmesan

Cook meat, drain: stir in seasonings, tomatoes, tomato paste, and water. simmer 15 - 20 min

Mix eggs, parsley, Parmesan cheese and cottage cheese.

In 9 x 13 pan layer 1 cup sauce, 4 dry noodles, and have the mixture. continue layering finishing with sauce on top. cover and bake @350 for 50 to 60 min (until noodles are tender) sprinkle with cheese and serve. Serves 12

Nutritional Information
Calories: 244
fat: 10.5
Chol: 53.8mg
sod: 451.8 mg
Carb: 19.1 g
fiber: 1.7 g
Protein: 17.3

I made this the other night and Erik loved it. We had left overs for the next few days and we were completely happy about that. Very good and not to many calories.

Creamy banana Ice Cream

2 bananas
1/2 tsp vanilla
1 tsp water or cream

1. Peel and freeze bananas (1/2 day)

2. Blend in processor, add cream to help chop banana

After Creamy and smooth add vanilla. makes 1-2 servings

(I have added frozen strawberries and that is a really good addition)

Nutritional Information
cal: 131.1
Fat: .7 g
Chol: 0
Sod: 1.5 mg
Carbs: 32.2 g
fiber: 3.2 g
Protein: 1.3 g

This is a nice treat when you have a sweet tooth. I will blend it up and put it back in the freezer for a half our. With strawberries it tastes like strawberry banana sorbet.

Healthy Snack Pack

3 Cups Almonds
1 Cup Raisins
1 Cup dried cherries
1 cup pumpkin seeds
1 cup sunflower seeds
1 cup dried pineapple

Mix and eat

This is a really good homemade trail mix. I like to have this when I am on the go or play in an all day Volleyball tournament.

Greek Turkey Burger

Yogurt Sauce
1/2 cup non fat plain yogurt
1/4 cup chopped onion
1/4 cup chopped cucumber
*refrigerate

Burger
1lb ground turkey
1/2 cup plain yogurt
1 tsp oregano
1/2 tsp garlic powder
1/4 tsp salt
1/2 tsp pepper

Mix all Burger ingredients together. Make 6 patties and grill. Place on whole wheat flat buns (100 calories) topped with the yogurt sauce.

I made these last week and i LOVED them. If you like Greek gyros you will love this. It was so tasty and very low in Calories.

Nutritional Info
Cal: 228.2 per burger
Fat: 5.4 g
Chol: 53.3 mg
Sod: 76.1 mg
Carb: 3.7 g
fiber: .2 g
Protein: 16.4 g

Cabbage Soup

1 small med head cabbage, cored and coarsely chopped
1 1/4 cups chopped onion
3 cloves garlic, chopped finely
5 small red potatoes, quartered
1/2 lb greens
2 Tbs. Extra virgin olive oil
1 Tbs. butter
1tsp each: ground cumin, ground coriander seed
1/2 tsp each: gr. turmeric, garam masala, Italian seasonings, cayenne
1tsp salt and 1/2 tsp fresh ground pepper
2 tsp chicken bouillon granules
1 box (32 oz) Swanson chicken broth
5 cups water
1 can dark red kidney beans
2 cups mushroom slices

In a large soup pot, heat olive oil and then saute onion, garlic, celery, and potatoes about 5 min. stirring often. Add butter, and then stir in cumin, coriander seed, turmeric, garam masala, Italian seasoning and cayenne continue to heat and stir about 1 min. and then add chicken broth and water. Bring to a low simmer and cook about 15 min. add cabbage, greens, kidney beans, chicken bouillon, salt, pepper, and mushrooms. Bring to a low simmer and cook about 10 to 15 min. do not over cook. Allow setting about 1/2 hour for seasonings to blend. Serve hot.

I have made this soup twice and I love it. My mom tried it and did not like it as much. It is probably a preference thing. I don't have the calories and nutrition on this one but it should be pretty good for you by what is in it.

Tortilla Pizza

Whole Wheat Tortilla
1 1/2 Tbs. of Pesto sauce
2 oz. Italian Seasoned Turkey
1/2 tomato sliced
3/4 cup spinach chopped
2 Bella mushrooms sliced
2 TBS. Feta cheese
1/3 cup of Mozzarella Cheese finely shredded.

Spread Pesto sauce on the tortilla top with the cooked Turkey. Top with spinach, tomatoes, and mushrooms. Then add the mozzarella cheese and feta cheese. cook for 10 min in oven at 350 or until it is hot and the cheese is melted.

Calories: 495 or 247.5 for half