A Lighter Chicken Enchilada Casserole

1 serving chicken enchilada casserole + spinach salad

Here is a recipe for a delicious casserole I recently found in cooking light magazine. The ingredients are minimal, but the prep may take about an hour. I paired this with a cup of fresh spinach and baby carrots. I did not add any salad dressing to the spinach as the casserole is so flavorful. Try it! Very satisfying comfort meal!

Ingredients:
4 bone-in chicken thighs, skinned (I like bone-in chicken thighs because they tend to be cheaper than boneless chicken thighs)
1/3 cup fresh cilantro, divided
1 cup frozen corn kernels, thawed (optional: use 1 fresh corn on the cob)
1/3 cup (3 ounces) 1/3 less-fat cream cheese, softened
1 cup fresh spinach
1/2 teaspoon ground red pepper
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
2 cups chopped onion, divided
6 garlic cloves, minced and divided
1 cup fat-free, low sodium chicken broth
2/3 cup salsa
1/4 cup water
2 tablespoons chopped pickled jalapeno pepper (this is optional, if you don't like spicy, omit it!)
9 corn tortillas, (about 6-inch)
1/4 cup (1 ounce) shredded cheddar cheese

Directions:

• Preheat oven to 425 degrees
• Saute chicken over medium high heat on a medium, nonstick skillet pan, for about 4 minutes on each side
• Place chicken on lined cookie sheet and bake for 10 minutes or until done
• Remove chicken from oven and let stand for about 15 minutes
• Remove meat from bones; shred. Discard bones.
• Place chicken in a medium bowl. Add 1.5 tablespoons cilantro, spinach, corn, cream cheese, red pepper, cumin, and black pepper to chicken. Toss to combine.
• Saute 1 cup chopped onions with 2 garlic cloves, minced. Saute for about 5 minutes.
• Add saute onions to chicken mixture
• Bring chicken broth, salsa, water and remaining garlic cloves to a boil. Reduce to medium heat. Continue to heat for 15 minutes. Allow mixture to cool for about 10 minutes.
• Place broth mixture in blender and blend until smooth (or slightly chunky)
• Heat tortillas in medium saute pan. (I usually run the tortilla under water and allow the pan to become really hot before placing the tortilla on the pan) Cook for about 1.5 minutes on each side
• Spread 1/2 cup salsa mixture in the bottom of an 8-inch square glass or ceramic baking dish coated with cooking spray. Arrange tortillas over salsa mixture. Spoon half of chicken mixture over tortillas. Repeat layers, ending with tortillas. Pour remaining salsa mixture over tortillas. 
• Sprinkle evenly with cheddar cheese
• Bake at 425 degrees for 15 minutes or until cheese brown and bubbly. Top with cilantro

Yields 4 servings. 

Nutrition Facts per 1 serving (about 1 3/4 cup)

Calories: 371 Fat: 12.4 g. Saturated Fat: 5 g. Carbohydrates: 45 g. Sodium: 750 mg. Fiber: 5 g. Protein: 23 g.

Crab Roll

Final Product

To me, this is a splurge type of dinner. Why? well because I normally don't buy crab (its kinda expensive) and my boyfriend doesn't go crabbing (salmon and rock cod are another story, got tons of that in the freezer!). Yet, since it is crab season in Santa Cruz (January), I could hardly resist the local fresh crab in the seafood section at Whole Foods. And yes, it was a splurge. It was $10 for 1/4 pound of fresh, dungeness, precooked/pre-cleaned crab meat. I justified the high price with the fact that:

1. I never buy the stuff
2. Crab is so good for you, low in fat and low in calories, high in protein
3. Shrimp was way to expensive
4. I had this awesome recipe I wanted to try, using crab.

So here it is. The awesome recipe that I will definitely be making again. This would also make a yummy, easy lunch. I paired this with the kale salad and it was delicious!

Crab Roll

Ingredients:
2 tablespoons mayonnaise
1/2 tablespoon freshly grated lemon zest
Juice of 1 lemon
5 dashes hot sauce (tabasco, tapatio, etc.)
1/2 teaspoon freshly cracked ground pepper
1 teaspoon grated garlic
1/4 cup finely chopped celery
1/4 cup chives, chopped
1/4 - 1/3 fresh crab meat, cooked
4 leaves green leaf lettuce
2 whole wheat hot dog buns

Directions:

• Combine mayonnaise, lemon zest, lemon juice, hot sauce, pepper, garlic, chives and celery in medium size bowl. Whisk together.
• Add crab meat to mayo mixture
• Mix crab gently with mayo mixture
• Refrigerate mixture for about 20 minutes
• Toast hot dog buns
• Line each bun with lettuce and divide the crab filling among the buns.

Alvarado Street hot dog buns, a favorite

Yields 2 rolls

Nutrition Facts per 1 roll:

Calories: 300 Fat: 12 g. Saturated Fat: 1 g. Carbohydrates: 30 g. Sodium: 600 mg. Fiber: 3 g.  Protein: 20 g.

Fresh Strawberries

about 1 cup

Nothing beats fresh strawberries. Okay, maybe there are some other things like chocolate that taste just as good as fresh strawberries but that would be like comparing apples to oranges. Two totally different degrees of "yumminess" (if that is even a word....) Anyway, strawberries are so delicious and a perfect, healthy dessert to keep your waist line in check! In fact, 1 cup of strawberries has only 45 calories! With all that hard work in the gym, why blow it off by eating a slice of cake? Instead, try a cup of these delicious berries! Strawberries are an excellent source of vitamin C and fiber. Vitamin C acts as an antioxidant in the body and helps form connective tissue to help keep your skin clear from blemishes!

Nutrition Facts per 1 cup:
Calories: 45 Fat: 0g. Sat. fat: 0 g. Sodium: 0 g. Carbohydrates: 10 g. Fiber: 3 g. Protein: 1 g.

Kale Salad

Yum!

This salad takes a little more time to prep (versus a spinach or romaine salad), yet is so delicious and fresh tasting! Kale is one of those super food vegetables that I feel I do not eat enough of (not sure why, maybe my new years resolution will be to eat more kale....). Dark leafy greens, think kale, bok choy, dark lettuces, spinach - are loaded with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals, and antioxidants. Can you now see why kale is considered a super food?! Though it takes a little more time to make, don't be discouraged! Try it out and leave a comment of what you think!

Ingredients:

1 cup sunflower sprouts

1 bunch fresh kale

1/4 cup slivered red onions

1 teaspoon salt

1/4 cup pumpkin seeds

1 tablespoon extra virgin olive oil

Juice of 1 lemon

1 teaspoon sesame seed oil

1 teaspoon braggs (or low sodium soy sauce)

Directions:

• Rinse kale and break into bite size pieces
• Dry kale (I find the convenience of a salad spinner to be ideal for this)
• Thinly slice red onions
• Rinse sunflower sprouts
• "Massage" kale in a large size bowl with about 1 teaspoon salt. Yes, this does sound weird, but the idea is to break down the kale's cell wall. By doing this, the taste is less bitter and bite less sharp. This takes about 5 minutes and the kale will reduce in size by almost half.
• Add sunflower sprouts, onions, pumpkin seeds and remaining ingredients to the massaged kale. Toss to coat. 

Yields about 7 cups:

Nutrition Facts per 1 cup:

Calories: 54 Fat: 3 g. Saturated Fat: 0 g. Carbohydrates: 6 g. Fiber: 2 g. Sodium: 75 mg. Protein: 2 g.

This is really a side dish but can be made into a delicious meal. How you ask? Here are some ideas to make it a meal:

• Plate about 2 cups Kale salad on plate. Add 3/4 cup fat free or low-fat cottage cheese. Toast 1 piece whole wheat bread with 1 teaspoon butter or jam. Nutrition Facts: Calories: 400 Fat: 12 g. Saturated Fat: 1 g. Carbohydrates: 36 g. Sodium: 700mg. (high due to the cottage cheese) Protein: 27 g. 
• Plate about 2 cups Kale salad with 1 cup cooked brown rice. Add about 3 ounces chicken breast (size of a deck of cards). Nutrition Facts: Calories: 400 Fat: 6 g. Saturated Fat: 1 g. Carbohydrates: 51 g. Fiber: 8 g. Sodium: 200 mg. Protein: 28 g.

Sesame-Orange Shrimp

Photo courtesy of Eating Well

I love, love, love this recipe! The shrimp is so delicious and it is so easy and healthy! Shrimp is low in calories, low in fat and loaded with protein. In fact, if you are ever at a seafood restaurant and are looking for a healthy appetizer, choose the shrimp cocktail. About 5 medium size shrimp (3 ounces) has only 85 calories, 17 g. of protein and less than 1 g. of fat!
Back to the recipe, I got this from my Eating Well magazine a few years ago. I have made this on numerous occasions and I generally never have any leftovers (yes, it is that good!) Watch your portion size though if you are counting calories or trying to lose weight because it is easy to eat 2-3 servings at one sitting, especially if combined with rice or quinoa, the calories can add up quick!

Ingredients:
3 tablespoons sesame seeds
2 large egg whites
1/4 cup cornstarch
1/4 teaspoon salt
1/4 teaspoon ground pepper
1 pound peeled and deveined raw shrimp (21-25 per pound)
2 tablespoons canola oil, divided
3/4 cup orange juice
1/4 cup dry sherry (don't use the "cooking sherry" as it can be high in sodium. A substitution can be apple juice or white wine, or a combination of the two!)
2 tablespoons reduced-sodium soy sauce
1 teaspoon sherry
1 scallion thinly sliced (optional)

Directions:

• Whisk sesame seeds, egg whites, cornstarch, salt and pepper in a large bowl
• Add shrimp and toss to coat
• Heat 1 tablespoon oil in large nonstick skillet over medium heat. Add half the shrimp and cook until golden, about 1 to 2 minutes per side. Transfer to a paper-towel lined plate to drain. Repeat with the remaining 1 tablespoon oil and the rest of the shrimp.
• Add orange juice, sherry, soy sauce, and sugar to the pan. Bring to a boil and cook, stirring occasionally, until slightly thickened and reduced by half, about 4 to 6 minutes. 
• Return all the shrimp to the pan and stir to coat with the sauce.
• Serve immediately with scallions sprinkled on top

Yields 4 servings, about 6-8 shrimp, depending on size per pound

Nutrition Facts per serving:

Calories: 232 Fat: 10 g. Saturated Fat: 1 g. Carbohydrates: 12 g. Fiber: 1g. Sodium: 488mg. Protein: 21 g.

Some healthy side dishes:

• Steamed broccoli and steamed carrots
• quinoa
• brown rice
• green beans
• spinach salad
• sauteed zucchini
• Frozen, organic corn
• edamame
• add some chopped bell peppers to shrimp (heard this added a nice crunch and color!)

Lighter Baked Mac & Cheese

This baked mac & cheese recipe is taken from Cooking Light. What makes it a lighter recipe is the addition of low-fat cottage cheese. I love mac & cheese but I don't love how I feel after eating a big bowl of this comfort food staple. This recipe, however, is delicious and satisfying, without a guilt factor after consuming it! Be sure to measure your serving size (about 1.3 cups) because it is easy to eat more than one serving at one sitting, which would then add on more calories! Add a spinach salad on the side for a crunchy, healthy side dish.

Spinach is one of those "superfoods" loaded with cancer fighting antioxidants! It contains about four times more beta carotene than broccoli! Spinach is also rich in fiber, which can help lower harmful levels of LDL cholesterol in the body, reducing the risk of heart disease and stroke. Did I mention that spinach also contains vitamins C and B6, calcium, potassium, folate, thiamine and zinc? So add a healthy side spinach salad to your baked mac & cheese dish and enjoy!

Ingredients:
4.5 cups uncooked penne (tube-shaped pasta)
1 (12 ounce) carton 2% low-fat cottage cheese
1/2 cup finely shredded sharp cheddar cheese
1/2 cup grated fresh Parmesan cheese, divided
1/2 teaspoon salt
1/8 teaspoon black pepper
Cooking spray
3 tablespoons panko (Japanese breadcrumbs)
1 tablespoon minced fresh parsley (optional)

Directions:

• Preheat oven to 375 degrees
• Cook pasta according to package. Drain; place in large bowl
• Place cottage cheese in a food processor; process until smooth. 
• Combine cottage cheese, cheddar cheese, 1/4 cup Parmesan cheese, salt and pepper in medium bowl.
•  Add the cheese mixture to pasta, stir well. 
• Spoon mixture into an 11x7 inch glass or ceramic baking dish coated with cooking spray.
• Combine remaining 1/4 cup Parmesan cheese, panko and parsley in small bowl
• Sprinkle evenly over pasta mixture
• Bake at 375 degrees for 10 minutes
• Preheat broiler (do not remove dish from oven)
• Broil pasta 1 minute or until top browns

Yields 6 servings

1 serving= about 1 1/3 cups (1.3 cups)

Nutrition Facts per 1 serving:

Calories: 329, Fat: 7.4 g. Saturated Fat: 4.4 g. Sodium: 455 mg Fiber: 2g. Protein: 19 g.

For the spinach salad:

Ingredients:

6 cups fresh spinach

1 tomato

3/4 cup sliced red onion

Dressing

1/4 cup white wine vinegar

2 tablespoons olive oil

1 tablespoon minced oregano

1/8 teaspoon salt

1/8 teaspoon black pepper

Combine all ingredients from vinegar to pepper. Add dressing to vegetables as listed above. Toss to combine and enjoy!

Yields about 6 cups

Serving size about 1 cup:

Calories: 69 Fat: 4 g Saturated Fat: 0.6g. Sodium 104 mg. Protein: 1 g. Fiber: 2g.

Barbecue chicken sandwich with mixed green salad

This is the perfect recipe to put together for an easy, healthy, family meal. Enjoy it as an open faced sandwich for a lighter meal. I like to substitute a piece of lettuce for the top portion of the bun, this way, the chicken stays together. Pair this with a mixed green salad to get a dose of your daily vitamins and minerals! Be sure to measure your salad dressing as it is easy to consume a lot of added fat and calories by dosing the dressing!

Ingredients:

1/2 cup ketchup

1 tablespoon brown sugar

1 tablespoon cider vinegar

1 teaspoon chili powder

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon dry mustard

1/2 teaspoon paprika

1/2 teaspoon ground cumin

1/8 teaspoon all spice, ground

2 cups shredded skinless chicken breast

4 whole wheat hamburger buns

Big lettuce pieces (optional)

 2 Chopped romaine lettuce

1 cup shredded carrots

1 cup chopped tomatoes

Dressing of your choice, measured

Yield 4 sandwiches

Nutrition Facts for 1 sandwich, 1 cup salad, no dressing: 

Calories: 370 Fat: 18 g. Saturated fat: 1 g. Carbohydrates: 45 g. Sodium: 750mg. Fiber: 8 g. Protein: 35 g.

Nutrition Facts for 1 OPEN FACED sandwich, 1 cup salad, no dressing

Calories: 280 Fat: 15 g. Saturated Fat: 1 g. Carbohydrates: 37 g. Sodium: 650 mg. Fiber: 6.5 g. Protein: 33g.