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!