Re-made Enchilada Casserole

 A friend of mine told me about this recipe, knowing that I love any Mexican type food. I looked at it and thought that it needed a makeover. So here is what I did.
Here is the link to the original recipe.

Here is my version:

2 cups low sodium chicken broth
1 teaspoon poultry season
2 Tablespoons cornstarch
1/2 cup cold water
Bring chicken broth with poultry season to a boil. Remove from heat. Mix cornstarch in 1/2 cup cold water till dissolved. Slowly add to broth till thickened.

Then add:
1 can low sodium pinto beans washed and drained
3 corn tortillas cut into strips
12 oz. cooked chicken breast chopped
3 Tablespoons of low sodium tomato paste
1 teaspoon chili powder
1/2 teaspoon garlic powder
1 can chopped green chilies
1/2 tablespoon of chili flakes
 Mix all ingredients and place in a 8x8 baking dish.
Top with 1/2 cup shredded 2% Mexican Cheese or Monterrey Jack Cheese.
Bake at 350 degrees for 25 minutes.
Makes 4 Servings

237 Calories per serving 5.1 grams of Fat 22 Grams Protein 6 grams Fiber

Chicken Chili Lime Burgers...inspired from Trader Joes.

A good friend, Val told me about Chicken Chili Lime Burgers from Trader Joe's. I have been waiting patiently for our store to open where I live. But I could not wait any longer. So I decided to make my own. Here is the recipe.

                                                 The ingredients.

Chicken Chili Lime Burgers

1 pound lean ground chicken
1 small onion chopped fine
1/2 red bell pepper copped fine
2 cloves garlic crushed
1 cup cilantro chopped fine
1 lime juiced
2 teaspoons of crushed red pepper flakes
1/2 cup smashed black beans low sodium.

Combine all ingredients in a mixing bowl. Form into 5, 3oz. patties. Fry in a nonstick skillet with a coating of nonstick spray till done.  
Calories are 193 per burger Fat 2 grams 20mg sodium

I had it on a "Healthy Life" bun for 80 Calories, with 2 Tablespoons of homemade guacamole for 48 Calories and 5 Grams fat.

How to make a pizza crust without flour....

   A good friend of mine sent me a  recipe for a "Cauliflower Crust Pizza". Here is the link.
 http://www.eat-drink-smile.com/2011/04/cauliflower-crust-pizza.html
It uses cauliflower as the base for the crust instead of flour. You cauliflower in the crust is unrecognizable.  The calories and fat grams were too much for me in the original recipe.The crust alone 589 calories and 40.5 grams of fat. So as I always do I reduced it down to a more manageable amount.  I made two versions. One with 2% Mozzarella  cheese, that I ate. My wife's was made with powdered Parmesan. Your toppings can be any you like. Here is my version.

Cauliflower Crust Pizza Remix
                                                                        Cal                  Fat
1 c cauliflower, cooked and riced                        58                   0
1/4 cup Egg Beaters                                           30                   0
2 T Prego Light Basil and Tomato
Spaghetti Sauce (75 cal/1/2 cup)                         19                   0.4
1/2 cup Fresh Spinach (sautéed in N/S Spray       20                   0
1 Roma Tomato                                                 5                    0
8 slices turkey pepperoni                                    35                   2
1/4 cup 2% shredded Mozzarella (crust)              80                   6
1/4 cup 2% shredded Mozzarella (top)                80                   6
2 T diced fresh mushrooms                                 0                   0
Italian seasoning and garlic powder                       0                   0

Total for entire 9" inch pizza (approximately)      327                14.4

                                           Riced cauliflower





One medium head of cauliflower broken down and chopped place in a in a food processor. Don't try the whole head at once do in segments. Process until you get a rice consistency. In a microwave safe  dish with a lid add 2 1/2 cups if the riced cauliflower. DO NOT add water. Cook on high for 8 minutes. Stir after 4 minutes through the cooking time. Let cool for a few minutes. This is enough for 2 -9" pizza's.
Place 1 cup of cooked riced cauliflower in a mixing bowl with 1/4 cup of egg beater. 1/4 cup of   2% mozzarella Cheese or the other version I made use 4 teaspoons of powder Parmesan cheese. I also added Italian seasoning and  garlic powder. Gradually stir all ingredients and form into a ball. Line a baking sheet with parchment paper and turn mixture out onto the paper. From the center of the ball begin pressing down with a spoon and form into a round disk about 1/4 thick and 9" round. Bake at 400 degrees for  about 15 minutes or until the crust becomes firm and slightly browned. Take out of oven and add whatever toppings you like. Place under broiler with door slightly ajar and let broil until cheese is melted.
                 

 Cauliflower crust before baking. Parmesan at top. Mozzarella cheese bottom.

                                Closeup of mozzarella crust after baking.


 Parmesan Cheese Cauliflower Crust Pizza
                                                                          Cal                 Fat
1 c cauliflower, cooked and riced.                         58.                    0
1/4 cup Egg Beaters.                                            30.                    0
2 T Prego Light Basil and Tomato
Spaghetti Sauce.                                                  19.                  0.4
4 t Parmesan cheese (powder in can) - crust.         40.                    3
1/2 cup sautéed fresh spinach in N/S spray.           20.                    0
1 Roma tomato.                                                   5.                    0
2T diced fresh mushrooms.                                   0.                    0
Oregano, garlic powder, black pepper.                    0.                    0

Total for entire 9" inch pizza (approximately).       172.                4.3

We will defiantly make these again. Enjoy!

Broiled Ginger Glazed Salmon

 

I wanted to try something different with fish so this is what I made. Not my recipe,here is a link to it. http://www.food.com/recipe/ginger-glazed-salmon-51577
I did not use the pineapple preserves, instead used fresh pineapple that I grilled with some of the sauce. Think I will grill the salmon next time also!

Baked Vegetable Egg Rolls

I love Chinese food . One of my favorite things are egg rolls. Since they are deep fried I never get to have them. Each one of those are about 200 Calories and 12g of fat. So I thought of a way to make my own that are lower in both. These are baked. I bought all of the ingredients at our local Meijer Grocery. I ended up making five but with more careful measuring of the filling they will make 6. Still working on a sauce for these!

Egg rolls - yield 6 rolls

Nutrition information:  76 cal,  0.2 g fat per roll

6 egg roll wraps
1 10-12 ounce package oriental style stir fry veggies (Chinese cabbage, water chestnuts, shredded carrots)
1/2 of a 5-7 ounce package bean sprouts
2-3 small scallions, thinly sliced
1 T light Kikkomann soy sauce
1 t ginger
1 t red pepper flakes
2 cloves crushed garlic
1/2 t cumin
Pam spray Cookie sheet with parchment paper

I chopped the veggies up to make them a smaller size. Sauté veggies with seasonings in lightly sprayed nonstick pan or wok on medium heat about 2-4 minutes till they just begin to wilt.  Remove from heat, place in bowl to cool. 















  




Place egg roll wrap in front of you with points top to bottom.  Put about 1/4-1/2 cup veggie mixture in each wrap. 

   Wrap according to directions on egg roll package (see picture to the right) 

 













Place wrapped rolls onto baking sheet with parchment paper. Lightly coat rolls with nonstick spray. Bake at 350 for 20-25 minutes, turning halfway through baking time until lightly browned.  Enjoy!!!!!!!!

Chinese Meatball Soup

I love Chinese food. But so much of it is full of fat and sodium. Last week I tried a Chinese meatball noodle soup where I work. Needless to say it needed alot of help and it got my mind to working on making it better.

Chinese Meatball Soup

1 lb. ground turkey (I use http://www.jennieo.com/products/4-Lean-Ground-Turkey )
1/4 cup panko bread crumbs
1 egg serving of egg beaters
1 T. low sodium soy sauce
1 T. grated fresh ginger
1 garlic clove crushed
1 t. red pepper flakes
2 green onions chopped
Combine all ingredients together form into 25 small balls. Place on baking sheet lined with parchment paper. Bake at 375 for 40 min. till just browned.

For the soup.
1  14.5 oz. carton of low sodium chicken broth. I use http://www.swansonbroth.com/productpopup.aspx?product=nutrition_natchickbroth&prd_product_id=2448
6 cups Nappa cabbage chopped
1 t. red pepper flakes
1 t. grated ginger
2 green onions chopped and added as garnish 
Combine all ingredients in a medium stock pot.. Bring to a boil then turn down. Add meatballs and simmer for about 15 min. Enjoy!

Nutrition info: Makes 5 servings. 225 Cal., 8.9 g. fat, 60 mg chol., less than a gram of fiber.

Baked Panko Onion Rings

I love onions. Raw or cooked I can eat them anyway they can be fixed. My all time favorite way is onion rings. I have always had a love affair with fried foods. Since my change in eating habits that is a big no no. So while on the way home from work today I passed a White Castle. The smell of burgers and onions cooking was so intense. It  put my mind to working on what I could make tonight tonight that would satisfy my craving for those greasy steamed wonders. So I made a turkey burger, but my best idea was the onion rings that I came up with. Here is the recipe.

Baked Panko Onion Rings

1 Large Sweet Onion cut in  1/4 inch slices and broken apart to make rings.
1/4 cup plain flour
Two servings of egg beaters with 3 Tablespoons of skim milk wisk together.
1/2 cup Panko add 1 Tablespoon of Paprika, 1/2 teaspoon of garlic powder and 1/2 teaspoon of black pepper.

Place onion rings in container dust with flour, shake excess.
Individually place onions in egg mixture then coat with Panko mixture.
Place onions on baking sheet that has been sprayed with non-stick spray. Making sure that they are in a single layer. Bake on 350 for 20-30 minutes till brown. Makes two servings at 165 calories and 1.5 grams of fat. 


Enjoy and let me know how you like them!