Chicken and Black Bean Tostada

I love a good tostada! Anytime I can get crispy, melty cheese under the broiler...sign me up!

The first step is not really a recipe but a method of making the shredded chicken. Put chicken breasts in a slow cooker, cover completely with water, and cook on low for 6 - 8 hours or on high for 4 hours. The liquid should be clear (not cloudy) and the chicken should literally fall apart. 

I make this about once a week and always have shredded chicken on hand. Also, strain the liquid in the slow cooker and you have chicken broth for soup recipes. Use within 2 days or freeze for later use. 

For the recipe

3 oz cooked shredded chicken

65 gr organic black beans

1/4 c mild green enchilada sauce (I used canned from Target)

1/2 Flat Out flatbread Light Original (can use any flavor)

20 gr shredded cheddar cheese

Combine chicken, beans, and sauce and cook on the stove to take some of the moisture out. Preheat broiler to 350 degrees. 

Top 1/2 a Flat Out flatbread and top with shredded cheese. 

Melt cheese under broiler for about 10 min. 

Serves 1

Cal 334

Protein 35

Carb 23 

Fiber 10

Fat 9

Chol 86

Homemade Breakfast Sandwich

I don't always eat breakfast, but when I do...

I'd rather eat what I know. 

While I have had my fair share of McD's over the years, I have not been in 2015 at all. This is really a great accomplishment since I live between 2 different locations. Convenience at it's finest. 

I realized that I have not posted my Maple Breakfast Patties recipe yet so I will have to link to that later. 

Homemade Breakfast Sandwich

Serves 1

1/2 Flat Out flatbread (I used Light original but any flavor is acceptable)

1 extra large egg

1 liquid egg white

1 Finlandia Reduced Fat Cheddar slice

2 Maple Breakfast Patties

I use my little bullet blender for fast and consistent blending for my eggs. Use a small frying pan and let it cook in one piece. Flip or use a cover to cook the top side. Place the egg on half a flat out, add cheese, and add the heated breakfast patties. 

Note: If you do not want to make them from scratch, try AmyLu's chicken breakfast patties. The nutrition info will change so record accordingly. 

Once you see the breakfast patty recipe, you will see how easy it is and want to make them for yourself!

Serves 1

Cal 298

Protein 34

Carb 13 

Fiber 5

Fat 14

Chol 260

Compare to McD's

Cal 480

Protein 13

Carb 36 

Fiber 2

Fat 31

Chol 45 (that can't even be right! Is it not a real egg and sausage?)

Moroccan Spring Fling!

Well, hello spring like temps. I've missed you. 

Today was 36 but sunny with a real feel of 46. Lovin' the sunshine today. 

Last night I had dinner with some friends and we went to a Persian restaurant. It was so good. Today's flavors are inspired from the Mediterranean region. 

Kefta Meatballs 

1lb Lean ground beef (Kirkland lean 91/9)

1/2 sweet onion approx 120gr

2 garlic cloves

1 tsp cinnamon

1 tsp cumin

1 tsp salt

1 tsp dried mint leaves

Evenly divide into 16 meatballs. Shape either round or slightly flattened. Spray pan. Brown on both sides. Turn down heat to lowest setting and cover for about 5-7 minutes to steam cook the beef. Remove lid and reduce all the condensation. Some onion will fall out of the meatballs. Mixed with the meat drippings, it was delicious to add to the green beans. 

Add a vegetable of choice. I chose a can of cut green beans for an additional 55 cals. 

As pictured...

Serves 1 (6 meatballs and green beans)

Cal 354

Protein 39

Carb 22 

Fiber 6

Fat 15

Chol 105

Per meatball...

Cal 50

Protein 6

Carb 1 

Fiber 0

Fat 3

Chol 18

It's Lunchfest Time!

What is Lunchfest? Breakfast foods for lunch. You might be thinking, "that's what brunch is". Yeah, well I didn't make up that word so I made up something else. You're welcome. 

You could also think of lunchfest as HUGE amounts of breakfast foods for lunch. Because this little gem is a nice healthy portion. All for just over 300 calories!

Red Pepper and Maple Turkey Sausage Frittata

4 slices red pepper (width-wise)

1 extra large egg

2 (96gr) egg whites

2 oz homemade maple turkey breakfast sausage crumbles

1 oz feta cheese

Mix egg and egg whites. I like to use my wannabe bullet blender. 

Turkey sausage: I used about 1/2 a package of ground turkey from Costco. It's Butterball which 4 oz is 150 cal and 8 fat. I didn't measure this because I knew I'd weigh when I assembled the egg. I added Italian Sausage Seasoning from Penzey's. It has about 3 cals per tsp. I added until it smelled good which wasn't more than 1/2 tbs. When that was well cooked and crumbled, I added 1 Tbs of pure maple syrup. This is just a little extra flavor but not necessary. I thoroughly enjoy AmyLu's Maple Chicken Breakfast Sausage...that has not been stocked at Costco. grrrr...

Put the red pepper in the bottom of your frying pan, divide the egg misture, add the turkey. Cook until set, then add the feta, cover pan to set the egg and heat the cheese. 

Leave out the maple syrup and it's under 300 cals!

Serves 1

Cal 307

Protein34

Carb 8 

Fiber 1

Fat 14

Chol 270

Gyro Greek Salad

My fave place to go for lunch is a local chain called Fleetwood Bar & Grill. I love the Mediterranean dishes that they have and especially the Gyro Greek Salad. I found a fat free Greek Dressing at my local grocery store today so I recreated the Gyro Greek Salad at home. 

Gyro Greek Salad

2 slices of fully cooked gyro meat

2-3 cups of spring lettuce mix

85 gr chopped cucumber

85 gr chopped tomato

28 gr feta cheese

4 Tbs Greek dressing

The gyro meat came fully cooked from the grocery store but I pan fried (with a light spray of Pam) and then tore the meat to mix into the salad. 

You can also substitute 3oz chicken for an additional 30 calories. 

Serves 1

Cal 233

Protein 13

Carb 19

Fiber 5

Fat 11

Chol 37

Fish, Fish, Baby!

What is high in protein and low in fat? FISH! Tilapia to be more precise. This was really filling for a 200 cal meal. Have more calories to spend? Double it! Triple it! Easily feed the family with it! 

It does not cost more to eat healthy at home. It also keeps you in control. You control the butter. You control the oil. You control the portions. 

Tilapia and Green Bean Medley

4oz Tilapia fillets

1 can cut green beans with sea salt drained

130 gr fire roasted diced tomatoes

1 garlic clove chopped

Start with either a little Pam spray or a tsp of EVOO. Saute chopped garlic. Add drained green beans and diced tomatoes. 

If the tilapia fillets are frozen, you can add them to your pan of veggies and cover until thawed or cooked. If you like your fish with a little crispiness, take the thawed fillets and pan fry with a little spray or a tsp of EVOO. 

Season fish with salt and pepper, Old Bay, or Sazon Seasoning to your liking. Seasoning will add minimal calories. 

Serves 1

Cal 195

Protein 29

Carb 21

Fiber 5

Fat 2

Chol 56

Hidy Ho There!

Hello Faithful Blog Followers!

It's been so long since I've posted! Fear not, I'm still here. And still on my journey. 

Since last I've posted, so many things have changed but some have stayed the same. 

I got married! Yay! 

I got a Fitbit! Yay! (more on my Fitbit obsession later)

I still need to lose weight! Boo!

I found a great article on protein and protein sources on My Fitness Pal. Today's lunch is inspired by that article. 

Black Bean and Pork Scramble

1 extra large egg
2 egg whites
2oz shredded pork sirloin roast
130gr black beans
Sazon seasoning to taste (from scratch found on Skinnytaste.com here)

I like favorful foods and this delivered! Great way to start the day...or end it!

Serves 1

Cal 310 

Protein 37

Carb 22 

Fiber 9

Fat 6

Chol 243