After taking the first bite, everyone at the table agreed, this were amazing. And, the nice part, you don’t feel like you need to take a nap afterwards.

Ingredients:

• 1 cups lite Mexican Cheese, divided
• 4 whole wheat tortillas or 8 corn tortillas
• 1/2 cup refried black beans or 1 cup grilled chicken strips, cooked and shredded
• 1/2 bottle Trader Joe’s Enchiladas Sauce (or comparable)
• Canola Oil Spray

Directions:

1. Preheat the oven to 350º.
2. Spray an oven safe glass dish with canola oil.
3. Heat the tortillas in the microwave for 30 seconds
4. Sprinkle about an 1/8 cup of cheese off center of the tortillas (a little more for the whole wheat ones)
5. Evenly divide the beans/chicken between the tortillas. Spread on top of cheese.
6. Roll the tortilla up and place it inside baking dish. (If using whole wheat tortillas, fold the sides in before rolling up)
7. Repeat sets 4-6 until you use all the tortillas.
8. Spray the tops of the tortillas with canola oil spray.
9. Place baking dish in over for 10 minutes.
10. Carefully remove the dish from the oven.
11. Drizzle with Enchilada sauce. About 1/4 to 1/3 of the bottle.
12. Sprinkle with remaining 1/2 cup of cheese.
    
13. Return to oven and bake for an additional 10 minutes, or until cheese has melted.

For Chicken:

1. Bake the grilled chicken strips as specified on packaging. Use lowest time option (so if it says bake 8-10 minutes, bake for 8)
2. Remove from oven and let cool.
3. Using a fork or your fingers, shred the chicken strips.
4. In a medium pan, add the shredded chicken and about 1/4 of the bottle of enchilada sauce.
5. Stir, making sure all the chicken is coated.
6. Cook over medium high heat until the chicken is warm.
7. Use in place of, or in addition to, beans in the above recipe.

Finally, feel free to add: green onions, onions, avocado, corn, salsa, etc to the filling.

Nutritional Information (Whole Wheat, Beans & Cheese Version): Makes 4 servings. Calories: 211, Carbs: 41g, Fat: 8g, Protein: 20g, Sugar: 0g, Fiber: 12g

Nutritional Information (Corn, Beans & Cheese Version): Makes 4 servings. Calories: 215, Carbs: 31g, Fat: 7g, Protein: 13g, Sugar: 2g, Fiber: 5g

Nom.

So before serving this, I gave Husband a bite to make sure he liked it. He tasted it & said:
Him: “it’s delicious when do you have to add *points to cauliflower puree* ?”
Me: “I already did”
Him: :-O “WOW, I can’t even taste it!”

Sorry for the dark photos, the light in my kitchen wasn’t working, also, I was making a double batch.

Ingredients

• 1/2 a package whole wheat elbow macaroni
• Nonstick cooking spray
• 1 tablespoon olive oil
• 1 tablespoon white wheat flour flour
• 1/2 cup fat free milk
• 1/2 cup butternut or cauliflower puree
• 2 cups shredded sharp reduced-fat Cheddar cheese (about 12 ounces)
• 1/2 teaspoon salt
• 1/2 teaspoon paprika
• 1/8 teaspoon pepper

Prep Work

• 8 oz. cauliflower florets
• 3ish tablespoons water

1. Steam the cauliflower in the microwave or on the stove top.
2. Let cool.
3. Add the cooled, steamed cauliflower to a blender.
4. Add a tablespoon or so of water.
5. Blend for 3-5 seconds.
6. If you need more water, add 1-2 teaspoons at a time.
7. Blend until smooth.
   
   (I could eat this with a spoooon!)
8. If you want to use butternut squash instead, do the exact same thing, but with butternut squash :-P

Directions

1. Bring a large pot of salted water to a boil, add the macaroni and cook according to package directions until al dente.
   
2. Drain in a colander.
3. While the macaroni is cooking, coat a large saucepan with cooking spray and heat over medium heat.
4. Add the oil, then the flour, and cook, stirring constantly, until the mixture resembles a thick paste but has not browned, 1 to 2 minutes.
   
5. Turn the heat down so the milk won’t burn (medium low), add the milk and cook, stirring every now and then, until the mixture begins to thicken, 3 to 4 minutes. IF it seems to be getting too hot, take the pot off the burner for a minute, while stirring.
6. Add the vegetable puree, Cheddar, cream cheese and seasonings (paprika, salt & pepper) and stir until the cheese is melted and the sauce is smooth.
7. Stir in the macaroni and serve warm. (Salt & pepper to taste)
   

Optional Bake Directions:

1. Pre-Heat oven to 375°. Spray an oven-safe glass pan with vegetable spray.
2. Transfer finished mac & cheese to the glass pan.
3. In a seperate dish, mix a 1-2 cups of whole wheat panko bread crumbs and a tablespoon or 2 of olive oil until the panko is thoroughly coated with oil. Add a teaspoon of paprika for an extra “oomph!”
4. Add the panko mixture over the mac & cheese, distributing evenly.
5. Put in pre-heated over for 10-15 minutes or until lightly browned.
6. Serve warm. (Salt & pepper to taste)

Nutritional Information: Makes 4 servings (serving size: about 1 cup, mac & cheese only); Calories 345; Carbs 48g; Sodium 336mg; Fat 11g; Cholesterol 16mg; Protein 21g; Sugar 4g; Fiber 7g

Ok, so I don’t have any pictures of these. To be honest, I had trepidations that they would even work!

This can EASILY be made into a vegetarian dish. Just sub tofu for the chicken. The calorie count will be different

Ingredients (for making the chicken wings):

• Packet of ready cooked grilled chicken (I used a package from costco, it was about 33 oz. of chicken)
• 1 cup flour
• Salt & Pepper, to taste
• 2-3 cups whole wheat panko bread crumbs
• 1 teaspoon Franks Wing Red Hot Sauce (Franks has all real ingredients, and no HFCs)
• 2 eggs
• 3 tablespoons water

Directions:

1. Pre-heat the oven to 350º F.
2. Cover a baking sheet in parchment paper.
3. Create an assembly line.
4. In a large Ziploc (freezer) bag, add flour, salt & pepper.
5. In a shallow bowl, add the 2 eggs, water & hot sauce. Whisk (gently) until combined
6. In another shallow bowl, add a cup of the whole wheat panko breadcrumbs (add one cup at a time, add more when necessary)
   NOTE: I found the breadcrumbs at Sunflower, they’re Ian’s Whole Wheat Panko Breadcrumbs. If you can’t find these, regular panko will work.
7. Add the grilled chicken to the Ziploc bag, if they need to be cut for they are “wing-sized pieces” do so first.
8. Shake the chicken, making sure each piece is coated.
   NOTE: The following is my breading techinque so that you don’t end up with gummy-floury hands. Gross.
9. Using one hand (let’s say your left), remove the chicken from the bag, a few pieces at a time, and place them in the egg/hot sauce mixture.
10. Using (only & lets say your right) the other hand, turn the pieces of chicken so they are coated in the egg mixture.
11. Using the same hand you used to turn the chicken in the egg mixture, move the pieces individually into the bread crumbs.
12. Using the left hand, toss a little bit of panko on top of the pieces of chicken and turn until they are fully covered with panko.
13. Move to parchment-lined baking sheet.
14. Repeat until you have used as much chicken as you need.
15. On a center rack, bake for 15 minutes. Turn the chicken and bake about 7 additional minutes. (if you oven runs hot, only cook for 5 more minutes, since it’s precooked you don’t have to worry about not cooking it long enough)
16. Add some more of the Franks Wing sauce to ramekin. Dip & enjoy!

Nutritional Information: 1 Serving (for 9 oz. of chicken); Calories (with 3 tablespoons of a higher calorie wing sauce included) 440; Carbs: 13g; Fat: 12g; Protein: 68g; Sugar: 0g; Fiber 1g

When looking at the calorie count, I would like you to keep in mind, that NORMAL chicken wings are about 200 & something calories each. So. You can have 2 regular chicken wings, or a seriously decent sized portion of these chicken wings. Add in some celery and you’ll feel like you’re having the genuine article!

It’s finally here! Hazzah! My whole family loves these, and Husband requests them. He said that he likes them more than any ground beef taco he’s ever had!

Note: If you leave off the cheese, THESE ARE VEGAN!!

Ingredients:

• A package of Tempeh, I used organic 3 grain
• 2 tablespoons olive oil
• 1/2 to 1 large white onion, finely diced (depends on taste)
• 1 can died tomatoes
• 1/2 can tomato paste
• 1 packet Taco Seasoning Mix (ingredients in mine: sea salt, cumin, cayenne pepper, cane sugar, paprika, onion, garlic, black pepper, red bell pepper, oregano, chili pepper, smoked paprika)
• Optional: beans, taco shells, whole wheat tortillas, lite mexican cheese

Directions:

1. Heat olive oil in a heavy sauce pan.
2. While the oil is heating up, finely dice the onion & crumble the tempeh.
3. Add the onion and sauté for about 2 minutes, or until onion starts to look a little more translucent.
   
4. Add the tempeh and the whole packet of seasoning, sauté on high heat for 5 minutes.
   NOTE: If you do not like things spicy, ONLY add 1/2 a packet
5. Reduce heat to medium and add the tomatoes and 1/2 can of tomato paste.
   
6. Cover and let simmer for about 5 minutes (make sure tempeh is warm/hot).
7. Serve & enjoy!

Nutritional Information: Serves 4; Calories: 176; Carbs: 21g; Fat: 6g; Protein: 11g; Sugar: 7g; Fiber: 8g

Add in some lettuce & other taco makings and you have, seriously, one of the most filling meals EVER!

After I finished making this dish, my mom told me that it was like a $15 entree from a nice restaurant. So YAY!

ALSO, this can EASILY be turned into a Vegan/Vegetarian dish by using tofu instead of chicken.

This is a really easy recipe!

Ingredients:

• 1 lbs Skinless Boneless Chicken Breasts or 2 chicken breasts, cut into bite size pieces
• 4-6 tablespoons Flour
• Salt and Pepper, to taste
• 1-2 Tablespoons Olive Oil
• 1/2 cup (fresh) Orange Juice
• 1/2 cup Brown Rice Vinegar
• 1/2 cup White Sugar
• 2 1/2 tablespoons Soy Sauce
• 1 tablespoon Orange Zest
• 1/4 tablespoon Toasted Sesame Oil
• 2 teaspoons Corn Starch
• 1 teaspoon Red Pepper Flakes, or to taste

Directions:

    Making the Sauce

1. In a small sauce pan, mix corn starch into orange juice with a whisk until all lumps are gone. Add the brown rice vinegar, white sugar, soy sauce, orange zest, toasted sesame oil, and red pepper flakes.
2. Put sauce pan on stove over medium heat.
3. Bring to boil and cook until sauce thickens.
   Note: if you put a wooden spoon in the sauce, you should be able to make a line on the back of the spoon with your finger without the sauce running back on itself
   
4. Remove from heat and set aside.

   Making the Chicken

1. Add flour, salt and pepper to medium ziplock bag.
2. Add chicken, that you have cut up into bite size pieces, and shake until all the pieces are evenly coated.
3. In a large skillet, heat the oil over medium high heat.
4. Once the oil is hot, carefully, add the chicken. Cook each side until browned (depending on the heat of your stove this could take 1 - 3 minutes) continue turning all the pieces until each side is brown.
   Note: To make sure the chicken is cooked through, find the biggest piece and cut it open, if it is cooked through the other pieces will be too.
5. Once all this chicken is cooked, pour the orange sauce into the skillet. Turn the stove off and stir the chicken & sauce until the chicken is well coated. If desired, add snap peas, broccoli or any green veggie you want. Cover the skillet, leaving it on the burner. Let sit for 10-15 minutes.
   

Nutritional Information: Makes 5 servings. Calories: 288, Carbs: 24g, Fat: 10g, Protein: 22g, Sugar: 12g, Fiber: 0g

If you taste this mixture, you will have a hard time not eating it raw, it tastes exactly like pumpkin pie!

Ingredients:

• 1 1/2 cups (plus 2 tablespoons) Pancake Mix
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground nutmeg
• 2/3 cup Greek Yogurt (I used Fage 0%)
• 1/3 cup Milk (I used 1% milk)
• 1 (15 oz.) can pumpkin
• 2 eggs
• 2 tablespoons canola oil
• 1 teaspoon vanilla extract
• 2 tablespoons dark brown sugar
  (Usually dark vs. light brown sugar isn’t important, it is here)
• 1/2 cup sparkling water (I used Perrier)

Directions:

1. In a large bowl, whisk together the pancake mix, cinnamon, ginger, & nutmeg
   
2. In a separate bowl, whisk together the Greek yogurt, milk, canned pumpkin, eggs, oil, vanilla & brown sugar.
   
3. Pour the wet ingredients into the dry ingredients, blend together until combined. Add Sparkling water. FOLD in water, so not whisk, you want to keep the bubbles. Let batter sit for about 10 minutes
4. Coat a large nonstick skillet/or griddle with cooking spray and set over medium heat. Add the pancake batter, use an ice cream scoop! Cook until you see a lot of little bubbles popping up. Turn the pancakes and cook for about 2-3 minutes longer or until lightly browned, these pancakes do take a little longer to cook!
   

These are pretty dense pancakes, and yet, still light and fluffy! I sprinkled a little cinnamon/powdered sugar of mine. Would be very lovely with blueberries as well!

Nutritional Information: Makes 16 pancakes, (nutritional information for 1 pancake) Calories: 115, Carbs: 17g, Fat: 3g, Protein: 4g, Sugar: 5g, Fiber 4g

Enjoy :-D

Ingredients:

• 1 1/2 cup packed brown sugar
• 1/2 cup vegetable oil
• 4 eggs
• 1 (15 oz.) can pumpkin
• 1/2 cup water
• 3 cup flour
• 1 1/2 teaspoon baking powder
• 1 teaspoon baking soda
• 2 teaspoons ground cinnamon
• 1 teaspoon ground nutmeg
• 1 teaspoon ground cloves
• 1/2 teaspoon salt
• 1 cup dark chocolate chips

Directions:

1. Preheat oven to 400º F
2. Spray muffin tins with non-stick pray OR use paper muffin liners
3. Mix sugar, oil, eggs, pumpkin and water until smooth.
4. In a separate bowl mix flour, baking soda, baking powder, spices and salt.
5. Combine wet and dry ingredients, adding only a little dry at a time, until smooth.
6. Stir in chocolate chips.
7. Fill muffin cups 2/3 with batter. (I like to use an ice cream scoop)
8. Bake for 20-25 minutes (at 400º)

Makes 28 muffins.

Nutritional info: Calories: 172, Carbs: 23g, Fat: 6g, Protein: 3g, Sugar: 15g, Fiber: 2g

If you would like to leave out the chocolate chips (even though dark chocolate is really good for you, for realsys) go ahead, it’s still delicious either way!

Note: I would like to try to make these whole wheat, I would actually do it now, but I am out of whole wheat flour :-/ once I get whole wheat flour, I will let you guys know :-D

trackmyfit asked: Can I have your chili recipe? Pretty please? :)

Yessssss. Note: this makes a HUGE freaking pot of chili, (most) will probably want to half it.

Ingredients:

• 4-6 cloves of garlic, minced
• 1 large onion, diced
• 3 tablespoons olive oil
• 2 cans organic vegetarian chili
• 2 cans organic tomato paste
• 1 can ready cut diced tomatoes
• 2 cans organic pinto beans
• 1 can organic black beans
• 2 cans organic kidney beans
• 1 (largeish) packet organic spicy chili seasoning
• 1-3 cups water, depending how thinck/thin you like your chili

Directions:

1. Over medium low heat, add olive oil and garlic to large pot; when hot, add onions.
2. Sweat onions.
3. Once onions are translucent, add in all other ingredient. Stir regularly until pot reaches a simmer.
4. Turn to low and cook for at least an hour, stirring occasionally.

There you go, easy-peasy. :-D

[This chili IS a meal. Serving size: 1 cup, Calories: 508, Total Fat: 9 g, Sodium: 1296 mg, Total Carbs: 83 g, Dietary Fiber: 27 g, Sugars: 10 g, Protein: 26 g]

(Edit: 04/29 — I think that serving size is off, I believe it is that much for 2 cups of chili.)

thefitwatcher-gets-hitched asked: I won't be making the banana bread until after work and my run tonight so you have PLENTY of time in case you come upon your recipe. If not...no sweat!

HUSBAND FOUND IT! Hurrah Husband! Hahaha

Ok.

So I revamped my banana bread recipe. I changed it to whole wheat flour, sea salt & added chia seeds. Husband called it the Rolls Royce of banana breads! Seriously. Super delicious.

1 1/2 cup whole wheat flour
2/3 cup sugar
1 1/4 teaspoon baking powder
3/4 teaspoon sea salt
1/2 teaspoon baking soda
2 2/3 ripe bananas, halved & diced
1/3 cup butter
2 eggs
2 tablespoons chia seeds
1 teaspoon vanilla extract 

Preheat oven to 350º. Spray a loaf pan (or 3 mini loaf pans—easier for portion sizing) with canola oil or other non stick spray. Flour pan.

Mix together dry ingredients. Cream together wet ingredients (not including banana). Mix until combined (do not over mix). Fold in banana.

Pour into floured loaf pan (or pans). Bake for 40-50 minutes. (30-35 minutes for mini loafs)

<3

A big loaf makes 14 servings: Calories: 191; Carbs: 30g; Sodium: 249mg; Protein: 4g; Sugar: 15g; Fiber: 3g

The mini loafs make 24 servings, about 8 servings per loaf: Calories: 96; Carbs: 15g; Sodium: 125mg; Protein: 2g; Sugar: 7g; Fiber: 2g

Delicious looking, no? It’s easy as pie! (I hate that saying, why did I just use it?!)

Anyway. (Sophie finally got off my keyboard!)

You Will Need:

• 4 tart apple, peeled and sliced
  (I used Pink Ladys, Granny Smith would work too),
• 2 tablespoons lemon juice
• 3 tablespoons brown sugar
  (I used light brown sugar)
• 2 tablespoons raisins
• 1 tablespoon arrowroot
  (thickener, instead of like butter & flour)
• 1 1/2 teaspoon cinnamon
• 1/8 teaspoon nutmeg
• 1/8 teaspoon cloves
• 4 sheets phyllo dough
• 2 tablespoons unsalted butter, melted

Directions:

1. Preheat the oven to 350º. Generously coat a 9” or 9 1/2” cake or tart pan with vegetable or non-stick cooking oil.
2. In a small bowl, combine the brown sugar, raisins, arrowroot, and spices. Stir well
   
3. In a medium sized bowl, combine cut up apples with the lemon juice and toss well.
4. Add spice mixture to bowl with apples and mix well
   
5. Place the 4 sheets  of phyllo dough into the prepared pan, brush each layer of phyllo with some of the melted butter. Criss-crossing them to layer, see below.
   
6. Trim the overhanging pastry, leaving a 2” border all around. Place the apple filling in the pan.
   
7. Fold the outer edges of the overhanging pastry over the filling. Brush the edges lightly with the remaining butter. (not pretty :-P)
   
8. Place pan on the bottom third of the oven; bake for 50 to 60 minutes or until golden.
9. Remove from oven, allow to rest for 10-15 minutes, serve warm.
   Note: If you have to wait to serve. 10 minutes before, place it back in 350º oven for about 5 minutes.

Notes: • While phyllo dough is a pain, it cuts out a lot of calories, easy 1/2 to 2/3 the calories of a regular crust. I, personally, think it’s a jerkface to work with, but the calories are just too good. So practice practice practice.
• The easiest way to deal with the apples, for me, was to peel with, then cut them with an apple slicer. It cores the apple for you and give you nice even slices.
• Also, this recipe can easily become a pear tart.
• Can also be made vegan! The phyllo I was using was vegan, and there are vegan butters out there.

——————

Nutritional Information: Serves 8

Calories: 116, Total Fat: 4g, Cholesterol: 8mg, Sodium: 49mg, Total Carbohydrate: 23g, Dietary Fiber: 3g, Sugars: 14g, Protein 1.5g

Pretty good, no?

Happy Baking!