Taco Time Continues!

Chili Lime Pork Tacos w/Avocado Salad,

Chipotle Cream & Shredded Jack Cheese!

 

Ingredients:
1 six ounce boneless, thick cut, trimmed pork chop, cut into small pieces
1/4 medium onion diced
1 large fresh jalapenos sliced thin
2 limes, juice & zest
1 big pinch of salt
3 grinds black pepper
6 shakes hot Mexican chili powder
1 palm full of chopped fresh cilantro
1/2 avocado, cut up in larger chunks
1 to 2 tablespoons Tabasco Chipotle
3 to 4 tablespoons 0% Plain Chobani
1/4 cup shredded Monterrey jack cheese
4 taco size soft flour tortillas

Directions:
In a gallon size Ziploc bag combine pork, salt, pepper, chili powder, juice & zest of one lime, onion and jalapeno.  Let it sit in fridge for 15 to 20 minutes while you prep other ingredients.  While meat marinates, combine avocado, juice of the other lime, and cilantro.  Stir and set in fridge until ready to serve.  In a small bowl combine yogurt and Tabasco, and set aside.  Shred cheese and set aside.  Basically, make all your toppings and put in the fridge until ready to serve, Duh!  Remove the limes from the bag of pork, then pour mixture into a hot (medium/high) skillet with 1 tsp. canola oil.  Cook until pork is browned and onions and jalapenos are a little charred.  In another lightly sprayed skillet, heat tortillas until they are spotted brown.  Build you tacos... Pork, Avocado Salad, Cream, Cheese...Goooood Stuff!

This recipe makes 4 to 6 tacos depending on how full you make them.

 

Taco Time!

This summer weather sets the stage for those classic picnic dishes.  In my house, it's my BBQ Ranch Pasta Salad!  This is my "go-to" for cover dish cookouts/picnics.  It's always a hit and goes great with grilled chicken! Well.... thinking of this dish led me to my latest taco creation.  The "Perfect Picnic Taco".  This recipe combines grilled BBQ chicken, grilled corn on the cob, and my pasta salad minus the pasta of course.  It took a little prep work, but is so worth it!

Perfect Picnic Taco

Ingredients:
Grilled Chicken, chopped with Spicy Chipotle BBQ Sauce (see recipe below)
1 ear grilled corn on the cob, cut off the cob
1 sweet red bell pepper grilled, then diced
1/4 cup diced onion
1/2 medium sized cucumber diced
1 tomato diced
1/4 cup shredded Monterey jack cheese
1 avocado sliced
Dill Cream (see recipe below)

Directions: 1)  Make Dill Cream (combine small carton nonfat plain Greek yogurt with 2 shakes garlic powder, 2 pinches of kosher course salt, 4 grinds black pepper, 10 shakes of dried dill, 2 shakes paprika, 1 shake cayenne pepper, then cover and refrigerate). 2) Make topping. Combine grilled corn on the cob, grilled red pepper, onion, cucumber , a pinch of salt, two grinds of pepper, a splash of olive oil, and a splash of red wine vinegar.  Refrigerate until ready to serve. 3) Make BBQ Sauce (combine 1/2 cup of your favorite BBQ sauce with 10 shakes of Tabasco Chipotle, 2 shakes garlic powder, 2 shakes cayenne pepper, 1 tablespoon apple cider vinegar, 1 individual packet sugar in the raw, 1/2 teaspoon honey, set aside).  4)  Sprinkle 1 large boneless skinless chicken breast with salt, pepper, and Cajun seasoning and grill until done.  Coat the chicken with 1/2 the BBQ sauce while cooking.  Once done, chop the chicken and mix with remaining BBQ sauce.  5) Warm small flour tortillas and create your taco.  Chicken...Topping...Cheese...Cream...Avocado!

Apple Cheddar Turkey Sliders

Burger Week was a bit of a bust!  I'm sticking with Tacos!  Regardless, these Apple Cheddar Turkey Sliders were delicious and sooo easy.  My advice is to read labels carefully when looking for rolls.  I opted for the King Hawaiian brand honey wheat rolls without reading the label first.  200 calories per roll.  I know you can do better!

Apple Cheddar Turkey Sliders

 

Ingredients:

 

1/2 pound Ground Turkey Breast

4 shakes Smoked Paprika

2 quick shakes Garlic Powder

Big pinch of Kosher Salt

3 grinds black pepper

8 slices of the block (1 oz. each) of light sharp cheddar (I use a block of Cabot brand)

1/2 sweet onion diced & caramelized using olive oil

4 to 6 teaspoons honey mustard

1 granny smith apple, cored and sliced (see pic for thickness)

4 to 6 dinner rolls

 

Directions:  First make the caramelized onions.  In a nonstick skillet, combine 1 to 2 teaspoons olive oil, a pinch of salt, one individual packet of sugar in the raw and the diced onions.  Cook on medium heat until onions are brown.  I cooked mine for 20 minutes. In a bowl combine turkey, paprika, salt, pepper, and garlic powder.  Form into 4 to 6 small patties.  Grill the patties in grill pan or in cast iron skillet (that has been sprayed generously with canola or olive oil spray) until well done (about 4 to 5 minutes per side).  Top the burgers with 1 or 2 slices of cheese toward the end of cooking time so it can melt some.  Put 1 patty on a roll, top with onions, apples and honey mustard & enjoy!

 

This one was a winner in my book!  Apple & Cheddar is such a great combination!

 



Cow & Pig Smokin' in the Garden

First burger of "Burger Week"!  This one combines the tastiness of ground beef and bacon with all the health benefits of veggies and whole wheat.  I wasn't sure what to name it so I'm calling it

 "Cow & Pig Smokin' in the Garden". 

Burger Ingredients:(this is enough for two or three burgers)
1/2 cup Veggie Mix
5 to 6 oz. Extra Lean ground beef
Sprinkling of Cajun Seasoning
1/4 cup Smoky BBQ Sauce

Veggie Mix:  1 carrot, 1 medium zucchini, 1/4 yellow onion, 1/2 c. raw mushrooms, 1 c. raw baby spinach, 1/2 tsp garlic powder, big pinch of salt, three grinds black pepper.  Process all veggies in food processor until ground.  Saute on medium/high heat in lightly sprayed skillet with garlic powder, salt, and pepper until almost all water has cooked out (10 to 15 minutes).

Smoky BBQ Sauce:  Combine 1/4 cup of your favorite BBQ sauce with 1/2 tsp. smoked paprika and 1 tsp. apple cider vinegar.  Use this for basting burgers while they cook.

Mix 2 1/2 oz. of ground beef with 1/4 c. veggie mix.  Form into patty and cook in a hot cast iron skillet that has been heavily sprayed with canola oil on medium/high heat for about 5 to 7 minutes per side.  Baste the burgers with BBQ sauce while cooking (this gives it a smoky flavor).

Toppings:
1 piece of Extra Lean Center Cut Bacon, cooked till crisp (I bake bacon in the oven on 350 for 20 minutes).
Handful of Baby Spinach
1thick slice of tomato
1/2 piece of Swiss Cheese

 Serve Burger on a Whole Wheat Kaiser Roll

Nutritional Information: 
Calories 352; Total Fat 9g; Carbs 35g; Cholesterol 53mg; Protein 28g; Sodium 505mg; Potassium 238mg; Sugars 7g

Recipe Re-Make: Are You Up for the Challenge?

Here I Go!

3 Meat Pizza Casserole

1 lb bow tie pasta
1 lb mild pork sausage
2 jars bertolli's mushroom & garlic spaghetti sauce
1 lb cubed cooked ham
1/2 to 1 lb sliced pepperoni
3 (8 oz) bags shredded mozzarella
6 tbsp grated Parmesan
2 tbsp chopped garlic
1 tsp dried oregano

9x13x3 – 8 servings

Nutritional info:  entire casserole

Calories – 5373; Total Fat 274g; Saturated Fat 109g; Cholesterol 880mg; Sodium 13,393mg; Total Carbs 437g; Sugars 73g

Nutritional Info: per serving

Calories – 672; Total Fat 34g; Saturated Fat 14g; Cholesterol 110mg; Sodium 1674mg; Total Carbs 55g; Sugars 9

1) Did you notice that the original recipe (on its respective website) did not have nutritional info.  I had to plug the ingredients into my app to determine this. 2) Now imagine you had 2 servings of this.  I know I would have!

Who’s up for the challenge of “Re-Making” this Recipe?

With Bacon?

Soup and grilled cheese was on the menu for dinner, but I just wasn't in the mood.  Rummaging through the fridge and pantry, I threw together a pasta dish I'm calling...

Creamy Veggie Mac 'N Cheese with Bacon

Ingredients:
1/2 box tri-color Garden Penne
Canola Oil Spray
1 can petite diced "no salt added" tomatoes (slightly drained)
1 carrot grated
1/4 med. yellow onion diced
1 cup fresh baby spinach torn
pinch of salt
4 grinds of black pepper
3 shakes of garlic powder
3 shakes dried Italian herbs
2 shakes paprika
1 teaspoon flour
1/2 cup fat free half n half
1/4 cup shredded cheese (I had Mexican blend on hand)
4 tablespoons "Real Bacon Pieces"

Directions:
Cook pasta according to box directions, drain well, and set aside.  In a non-stick skillet sauté the onions and carrots in a few sprays of oil until onions are translucent.  Add the can of tomatoes, spices, and spinach.  Bring to a boil.  Whisk in flour.  Add half n half and continuously stir until thickened.  Pour "sauce" mixture over pasta and mix well.  Stir in cheese.  Portion out into four servings & top each serving with a tablespoon of bacon. 

Nutritional Information: per serving
Calories 248; Total Fat 4g; Cholesterol 10mg; Sodium 304mg; Total Carbs 38g; Dietary Fiber 3g; Sugars 7g; Protein 12g

Compare this nutritional information with a traditional mac 'n cheese.  You'll be amazed at the difference.

Lose The Mayo!

No mayo needed for this tuna salad.  Using Solid White Albacore (canned) Tuna, I've created a Greek inspired tuna salad that goes perfect on a multi-grain wrap with spinach.  Lunch is served for this week!

Greek Tuna Wrap

 

Ingredients:
One 5 oz. can solid white albacore tuna, in water, drained well
1 tablespoon diced roasted red peppers
1 tablespoon diced kalamata olives
1/2 tablespoon olive oil
2 good shakes of red wine vinegar
1 teaspoon dried oregano
1 to 2 tablespoons crumbled fat free feta
1/4 teaspoon granulated garlic
3 grinds of black pepper
1 whole-grain wrap
1 handful of fresh baby spinach

Directions:
Combine the tuna, red peppers, olives, oil, vinegar, oregano, feta, garlic, and pepper in a bowl.  Add 1/2 of the mixture to the wrap with the spinach and then roll like a burrito.  That's It!  Save the other half of the tuna mixture for tomorrow or share with a friend!

Nutritional Info:  Using 1/2 the mixture, a handful of spinach, and one wrap & according to myfitnesspal when ingredients and measurements are recorded -
Calories 238, Total Fat 10g, Sat. Fat 1g, Trans. Fat 0g, Cholesterol 32mg, Sodium 802 mg, Potassium 200mg, Total Carbs 21g, Dietary Fiber 12g, Sugars 1g, Protein 27g

Do not be alarmed by the fat!  Remember there are good fats and Duh!!! Tuna and Olive Oil are two of them!  Also, to reduce carbs eat as a salad instead of a wrap.  This tuna recipe is a great platform for an awesome salad!

Making the Most of Leftovers - Could Not Resist This One!

I knew I was going to have leftover Crock Pot BBQ Chicken for lunch today.  I just was not sure what I was going to have with it.  I try to bulk up my veggies with my proteins!  I also did not want to go overboard since I was having my Cinco De Mayo feast for dinner. I had taken the waffle iron out this morning for breakfast, and although I would not typically have waffles for breakfast and lunch, I decided to take one for the team so that I could create what I'm calling...

"Left-Over BBQ Chicken & Sweet Potato Waffles"

 

 

 

The Chicken:  Left over Crock Pot BBQ Chicken made with boneless, skinless chicken breasts.  I reheated in the microwave until hot.

 

The Waffle:  My new favorite "just add water" waffle and pancake mix.  "Baker Mills, Kodiak Cakes, Frontier Flapjack & Waffle Mix" from Target.  I recommend using 1 cup of the mix, 1/2 of a mashed sweet potato, a sprinkle of cinnamon sugar, 2 tbsp. diced green onion, and enough water to make a thick batter.  This should make 4 or more waffles. I followed the directions using my waffle maker.

 

Putting it All Together:  1/2 of a chicken breast, two waffles, and a little drizzle of pure maple syrup.

 

 

I have to say it was fantastic! It was so filling that I could only eat one waffle.  The waffles were crispy on the outside and potato-y on the inside, which I liked.  If that texture does  not suit you, then add more mix and water to the batter.  This experiment has also led me to think of other ways to use the waffle as a canvas for healthy eating.  Think of all the healthy things you can add to this whole oats, whole grain, whole wheat mix.  For example, try corn & black beans in the batter and serve with Tequila Lime Chicken, or Sweet Potato, Craisins, & Chopped Collards in the batter and serve with Roasted Turkey & a Light Gravy.  The possibilities are endless (just like with my tacos) ! Throw in some flax meal or chia seeds to add a boost of Omega-3s.  

Anything is Possible

4th Annual Beaver Stadium Run for Special Olympics

It's been about two weeks since the Beaver Stadium Run.  My husband and I have participated in this since it started four years ago.  Last year I completed the 5k in 43:54.  This year, I completed the 5K in 38:54 minutes. I could not believe how much of an improvement this was!  It's amazing the difference a year can make. 

How I Did It:
1)  Eating Clean as often as possible
2)  Hitting the Gym as often as possible
3)  Practice completing a 5K at 1 time per week for 4 weeks
4)  Accepting what limits me and working to push past it when I am able

ANYTHING IS POSSIBLE!

Quick Fix Dinner: A Real Throw Together

Greek Grilled Chicken/ Brown Rice with Quinoa/ Asparagus

 

Uncle Ben's Rice Pack & Steam Fresh Asparagus helped me throw this one together.  Calorie & other health benefits a plus... Sodium amount was a minus.  The trick is to control the sodium on the chicken and asparagus to make up for the high sodium in the rice pack. 

 

The Chicken:  You will need six chicken tenders (the raw ones in the meat section, not breaded or pre-made ones in the freezer section).  You will need the Pampered Chef "Greek Rub"(I love this stuff!).  You will need a lemon. You will need a grill pan and some cooking spray.  Spray the pan, sprinkle to cover both sides of the chicken tenders with the rub, & grill until cooked through (5 to 7 minutes per side on Med/High heat).  Squeeze half a lemon over the tenders at the very end.

 

The Asparagus:  Microwave one package of Steam in the Bag Asparagus following package directions.  Remove from bag and squeeze half a lemon over the spears.

 

The Rice:  Uncle Ben's microwave ready rice packs come in a variety of flavors.  I used the Brown Rice and Quinoa with Garlic pack.  Tear the package a little at the top and microwave on High for 90 seconds. 

Plate it up between two plates.  Good Stuff!

I know cooking your own rice and quinoa is better; however, this is a great, on occasion, quick fix that you can still feel good about.  I do not recommend doing this everyday due to the high salt content of the pre-packaged rice mix, but once in a while is okay.   Let's Face It!  Life gets busy but it does not mean we have to resort to the drive thru!

Reality Check! Nobody Is Perfect

This one really is going out to all the ladies!  If any men have experienced what I'm about to share, I'd love to know (I'm sure its possible).  I have come to realize that the more I exercise, the hungrier I feel.  Given this fact, I keep my fridge and pantry full of healthy options so if a big glass of water does not cure the hunger, I at least know I will not do any harm.  I have also learned that sometimes, for whatever reason (I'm pretty sure of mine), I have cravings for some of those "not-so-good" options.  Well, this weekend, specifically Friday night, I was feeling sooo hungry and was having hard core cravings for tacos, peanut butter cookies, and cake!  I could have made my own tacos or practiced my ala carte strategy for Mexican take-out, but I was not in the mood to cook nor did I want to even have to get out of the car for any "special orders".  I could have made myself a peanut butter and banana sandwich, but that was not an option either.  My solution...drive my ass to taco bell and handle some business! Then, after I got home and downed my four tacos, yes 4, my husband went out to run some errands.  I insisted that he get me some cookies and/or cake.  Usually, he knows that I'm just saying it and can do without.  This time, I meant it!  God Bless him, he brought me some peanut butter cookies and piece of chocolate cake.  I inhaled four cookies and a huge bite of cake.  Surprisingly, I did not and still do not feel guilty.  I did not feel nor did I get sick.  I felt satisfied!  What have I learned from this?  I have learned that sometimes you just have to feed the craving, but be warned, you also have to recover!  It's the start of a new week and I no longer have these cravings.  I've also managed to get back on track quite easily.  This reminds me of why it is so important to keep only healthy options in the house.  Having to go out to feed the craving makes it easier to recover from it.  Nobody Is Perfect, Duh!

Eat Your Veggies!

 

 

Very Veggie Chili Soup

 

I was inspired by the free chili the Salvation Army fed us following the Kettle Krush 5K yesterday to make this Chili Spiced Veggie Soup for my lunches this week.  Chili can be a bit heavy for lunch, so I used chili spices to flavor this very veggie soup. It turned out great!  It's also light enough to have on a warm day!

Ingredients:
1 cup of chopped carrots
1/2 to 3/4 cup chopped onion
1/2 cup chopped celery
4 cups Kale, stemmed & pulled into small pieces
2 cups "chunky" chopped zucchini
1 can drained & rinsed Cannellini Beans
1 can of No Salt Added Petite Diced Tomatoes
32 oz. box Veggie Broth
1 tbsp. Extra Virgin Olive Oil
1 tsp. minced garlic
3 big pinches of kosher course salt
8 grinds of black pepper
1/2 to 1 tsp. dried Oregano
1/2 to 1 tsp. Smoked Paprika
2 to 3 tsp. Chili Powder
1 tsp. Cumin Powder
1 cup of Water

Directions: 
Prep all veggies & beans.  In a large stock pot, saute in the olive oil, the carrots, onions, celery, zucchini, and garlic on medium heat until onions are translucent.  Add the kale, and continue sauteing until Kale wilts. Add salt, pepper, cumin, chili powder, oregano, and paprika.  Mix well, then add canned tomatoes, beans, veggie broth, and water.  Bring to boil, then reduce to simmer for 20 to 30 minutes, until kale is no longer tough.  Let it cool and portion into 1 to 2 cup individual servings. 

Nutritional Information (using MyFitnessPal app to record ingredients & divide by 5 servings):  Calories 122, Fat 3g, Cholesterol 0g, Sodium 536mg, Carbohydrates 20g, Dietary Fiber 6g, Sugar 6g, Protein 5g, Vitamin A 224%, Vitamin C 130%, Calcium 12%, Iron 9%.

Tip:  You can reduce the amount of sodium by using lower sodium canned beans or cooking your own dried beans; as well as, by making your own veggie broth instead of buying pre-made broth.

Take Me Out to the Ball Game

 

Going to a baseball game does not automatically mean you have no options for healthy eating.  My two "go-to" places are the taco stand and the philly cheesesteak stand.  What?  Philly Cheesteaks & Tacos?  Yep!  Here's how it works.  At the taco stand, order the chicken taco with no cheese and extra salsa.  At the philly cheesesteak stand order the chicken philly with no cheese and no sauce of any sort (e.g. mayo).  I know how can "no cheese" possibly taste good?  Well, it can & it does! By selecting chicken and eliminating cheese you are cutting almost 300 calories for two tacos or an 8 inch philly. Also request no sides.  They are just unnecessary calories that usually aren't that great to begin with.  Last but not least, suck it up and buy the $4 bottle of water or find a way to sneak your own bottle in!

1st Annual Kettle Krush 5K

Up early this morning to participate in the first annual Kettle Krush 5K to benefit the Salvation Army.  The race started at the entrance of Harbor Park and ended at home plate. Although it was cold, it was great running along Waterside and it was really exciting to end at Home Plate! I'm still hoping to improve my running ability; however, I finished in 39:35 which was my best 5K Race time yet! I am a goal setter but I am also a realist with severe sinus problems (which affects breathing) and recognize the fact that 39:35 may be the best I can do.  The fact that I can get up and actually participate and finish is a pretty big deal!  4 years ago I participated in my first 5K and finished in close to 45 minutes; therefore any thing under 40 minutes is an accomplishment!

 

In the Beginning

This was me in the Summer of 2011.  I was not "unhappy" and in fact did not pay much attention to how overweight I had become. But, a picture is worth a thousand words, right? I keep this one with me as a reminder of where I started!

On The Move

 

For well over a year now, I've been posting my story of weight loss and living a healthier lifestyle on my Facebook Page, "No Duh Diet".  I have recently been encouraged to branch out and create a blog.  I am such a novice at this, but hope to learn as I go so that I can continue to motivate others and share my story.