Tag Archives: recipe

Chicken Enchiladas Verdes

14 Jan

I LOVE Mexican food. Very little can beat a good plate of enchiladas and a swirl. However, neither of those usually go hand in hand with a healthy dinner. So this week I saw Chicken Enchiladas from Muscle and Fitness which got me thinking that I should try making light chicken enchiladas. Hubby wasn’t exactly sold but humored me and he ended up really enjoying them. I ended up pulling from a bunch of different recipes in order to make it “clean” but still tasty. You could easily prep the chicken and veggies a couple days early to make this a quick meal to cook.

You’ll need:

  • 1 can Verde Salsa (or make it yourself! We just couldn’t find tomatillos at the commissary here)
  • white corn tortillas (GF side note, these generally roll easier than yellow corn)
  • 2 chicken breast
  • 1 small green pepper
  • 1 can green chiles (3 oz)
  • 1 small white onion
  • 3 minced garlic cloves
  • 2 tbs fresh cilantro
  • 1 lime
  • 1 small tomato
  • Scallions to garnish (optional)
  • Approx. 1/2 tbs cumin
  • Approx 1/2 tbs black pepper
  • Shredded low fat cheese to top (I used pepper jack and then a touch of cheddar)
  • Canola Oil
  1. Preheat oven to 350
  2. Season the chicken with pepper (to taste) and cook on stove top. Set aside to cool.
  3. Dice the green pepper, onion, cilantro and garlic. Juice 1/2 the lime and toss veggies in the juice.
  4. Sautee the veggie mix in canola oil until peppers begin to soften.
  5. While the veggies cook, shred the chicken and toss with pepper and cumin.
  6. Add diced tomato, green chiles, and chicken to the skillet. Turn heat to low and cover while you prepare the tortillas.
  7. Warm up the tortillas (easiest way: put desired amount on plate, cover with a wet paper-towel and microwave) so they are easier to roll
  8. Dip tortillas in the enchilada verde sauce and fill with desired amount of filling
  9. Place, rolled, enchiladas in a baking dish. Top with enchilada sauce and cheese.
  10. Bake at 350 for 12-15 min

Yum! I served it with brown rice and black beans that I put the rest of the lime juice in. I also put just enough cheese to melt a bit on each, hubby added more to his. Obviously based on your taste and health goals, use your discretion for how much you want 🙂 Or if you’re looking for lower carb, just skip the tortillas and serve with roasted zucchini.

enchiladas

 

 

 

 

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Protein Cinnamon Bread

9 Oct

Fall is here!! So tonight I made a protein cinnamon swirl bread and an apple pork tenderloin… yum! I’ll post the tenderloin tomorrow but for now…

Jamie Eason Cinnamon Swirl Bread: http://www.heandsheeatclean.com/2012/06/clean-eat-recipe-jamie-easons-cinnamon.html

For once I followed the recipe pretty closely, I’ll bold the things I changed.

Here’s what you’ll need:

Almond milk

Cinnamon

Low fat Organic Vanilla Yogurt

Apple Baby Food (or just natural apple sauce)

Vanilla Whey Protein

Oat Flour (**I use a gluten free blend; Namaste Perfect Blend is my favorite for baking)

Truvia and Splenda (I used the Splenda in the batter and the Truvia to top… but mainly because I’m trying to get rid of my Splenda, I prefer Truvia)

Egg whites

1. Preheat oven to 350 degrees.
2. Mix the following ingredients together in a small bowl & set aside:
– 1/3 cup Truvia
– 2 tsp cinnamon
3. Mix the following ingredients together in a large bowl:
– 1 1/2 cups of Gluten Free Flour
1.5 scoops vanilla whey protein
1 tsp baking powder
pinch of salt
– 1/2 cup Splenda
4. Mix the following ingredients together in a small bowl:
– 2 egg whites
– 1 cup unsweetened almond milk
– 1/3 cup or 4 oz of apple baby food
– 1/4 cup low fat organic vanilla yogurt

**I’ve never understood why you mix things in 2 different bowls. I mixed the dry ingredients and then added in the wet ingredients and mixed it all together again.
5. Spray 8X8 dish with canola oil spray.
6. Pour a shallow layer of batter into the dish .
7. Sprinkle heavily with half of the cinnamon/sugar mixture (from step 1).
8. Repeat with the remaining batter & add the remaining cinnamon/sugar mixture on top.
9. Draw a knife through the batter to marble **make sure to do this, I didn’t for the last layer and had a bit of a sugar crust on top, still delicious but not as pretty

10. Bake for 25-28 minutes

*My dad had a piece and really liked it too. Might not look like much in the picture (I need to get better at that) but,  it’s so good!

Bruschetta… as promised

30 Sep

So, it becomes instantly less healthy if you make it with the baguette as they have it but the recipe is here:

http://thepioneerwoman.com/cooking/2012/01/bruschetta/

My sister said she just grilled 3 lb of chicken, chopped it up, and added it in.

Slow Progress

30 Sep

Well, I may have overdone it a little bit… I had that great workout (Wednesday) and then the next day went and shadowed in an ER for 8 hours. So by the time I made it through physical therapy Friday morning my foot was not happy, like sharp stabbing pain not happy, so… had to take a couple days off.

However up until that point, I got to try lunges at physical therapy– as long as it was just split lunges and the injured foot was in front it was tolerable. I haven’t been able to try it with the foot back or stepping lunges but, baby steps. And I have been walking more and more without the boot so my legs are starting to feel semi-normal again. I’m just trying to at least stretch out everyday. Physical therapy in the morning tomorrow and then hopefully a good tricep and abs workout after that 🙂

I had my second and final bridal shower this weekend which was a lot of fun. One of my best friends surprised me by coming, we played silly girly games, and had great food (including pumpkin cupcakes… oops). I’m working on getting the recipe so when I do I’ll add it in (check back if interested) but, my sister made a yummy chicken bruschetta salad for lunch:

A Real Workout (even with a boot!)

25 Sep

PT went well this morning. It was mainly checking my baseline and giving me at home exercises until Friday when I go back BUT I get to start driving (short distances) as long as I bring the boot for when I’m walking and am weaning myself out of the boot with a goal of being basically out of it in a week.

Which means… I got to go to the gym today!!! And do the real bike! Is it weird that I’m super excited about that? To be fair, it’s also the first time I got to drive in a month so the sense of freedom was nice too 😉 Talked to the trainer…. he pretty much had the same ideas I did for leg exercises I could do until I’m out of the boot but I did add in dead-lifts with my arms today.

12 dead-lifts to bicep curl

12 cable reverse flys/arm

12 cable flys/arm

12 overhead tricep extensions

*3 sets

12 lat pull downs

12 cable rows (I felt weak on these… what used to be an easy weight was a struggle on the last set)

20 incline sit-ups with weight

*3 sets

20 MIN on the bike (okay so it hurt a little but… ice made it better) and then stretched out. It’s amazing how tight my leg muscles have gotten from not using them and sitting around so much, I’m hoping I can get them to loosen up quickly now that I get to be a bit more active.

Last night I made a grilled buffalo chicken that turned out really well and was super easy.

1/4 C Plain Yogurt

3/4 C Hot Sauce

1 tsp Honey

Dash of Garlic Powder

2 tsp Worcestershire sauce **make sure to read all the ingredients if you’re gluten free or make it yourself if you’re really adventurous

Marinade the chicken for 30 min or longer and then grill. I “served it” with celery

Arm workout and Chicken Recipes

21 Sep

It’s been an emotional few days of ups and downs and not being able to run is killing me… but, I had coffee with a friend this morning (Pumpkin Chai, amazing) and then spent some time trying to process through everything. I made lunch (which was pretty good!) and got a semi-decent workout today.

12 bicep curls

12 overhead tricep extensions

15 lateral shoulder raises with resistance band

20 resistance band pull downs

*3 sets

20 crunches with weight: russian twists, reverse crunches (crunches 1st set, twists 2nd…)

15 skull crushers

15 push-ups with resistance band

*3 sets

Foot PT exercises (although, I’m getting impatient so I called my Dr. and set up real PT for next week… at least make sure I’m doing everything I can)

 

Here’s the lunch recipe… I forgot a picture:

Cajun Chicken Sausage (I use Bilinski’s)

Tomatoes (I used 2 medium ones, you could also buy a can of diced tomatoes no salt added)

2 stalks celery

canola oil spray

1 tbsp garlic

1/2C water

Dice celery and add that and garlic in pan over medium heat (spray pan before or spray celery with canola oil), after 5-10 min add in diced tomatoes and water (if you’re using canned, probably don’t need extra water). Simmer and add in chicken for 5 min (if sausage isn’t pre-cooked, add in with celery)

Tonight I’m going to make balsamic chicken and broccoli from:

http://maggiesbites.tumblr.com/post/26365768602/balsamic-chicken-asparagus

Image

Obviously not my picture. I’ll post one tomorrow with any changes I make!

Wedding Dress and Protein Shake

7 Sep

So, I noticed this morning I’d lost a few pounds in the past couple weeks of not working out as hard but didn’t think much of it until I went to try on my wedding dress today… apparently those few pounds make the dress just about too big. Oops. Thankfully the seamstress was wonderful and reminded me we still have just under 2 months so we can make it work. Sorry, no pictures of the dress until after the wedding 🙂

I’m thinking I need to up my protein again (I hadn’t been eating as much since I wasn’t working out as much but that did mean I was eating more carbs) and add more weight when I do abs to get the muscle there back quicker. I think it’s just some muscle loss… Next fitting is at the beginning of October so I should be off the crutches and back into a more normal routine. I for sure don’t want to get any bigger but I also know my weight is right where it should be so I don’t want to lose more. (Yes I realize, that’s not the problem most brides are worrying about…)

For today, made an afternoon protein shake. I like the peanut butter banana better but this one’s not bad:

1 scoop Vanilla whey protein

1/2 C fresh strawberries

1 banana

1 C 1% Milk

handful of ice (about 6-8 cubes)