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Greek Yogurt Pancakes

23 Jun

When I was in Orlando recently my friend Michelle over at Crazy Running Legs made Greek Yogurt blueberry pancakes.  So while I got to snuggle with her new little guy Evan, Michelle made me some pancakes and made me really want to try these at home.  So this past weekend I decided to go for it.  These pancakes are packed with protein and low in calories and fat.  Oh, and REALLY filling, it doesn’t take much.

What you’ll need

6 oz of Greek Yogurt (I used plain, but vanilla or some of the fruit ones would probably work well too)

1/2 cup of Flour (I used all purpose, you could use self rising)

1 tsp baking soda (don’t use if you use self rising flour)

2 egg whites (or 1 egg, but that will add some fat to it, it’s okay fat though)

Blueberries

A few tablespoons of water

I’ll apologize in advance for the pictures, I used my iPhone and they aren’t that great, I’ll start to use my real camera when I cook!

Mix together the egg whites and yogurt.

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Then add in the flour and baking soda.  I needed to add a little water to thin it out a little, but it’s up to you.

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Just mix to combine and then fold in fresh blueberries.  Some recipes that I saw online called for sugar, but I figured with the blueberries and the fact that I was going to use syrup, there would be plenty of sugar.

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Michelle used coconut oil on her skillet and it made her house smell awesome, but I didn’t have any so I just used regular cooking spray.

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While my pancakes were cooking, my cat stared menacingly at me because I had to put him in the cone of shame.  He had a scratched cornea and kept rubbing his bad eye, so I had to collar him to keep him from hurting it more.

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See the anger in those eyes, he’s still royally pissed at me.

This recipe will make 2 very large pancakes or 4 regular sized ones.  Either way, I’d call it two servings unless you are absolutely famished.  I made one big one and two smaller ones.  I put the larger one in the fridge and plan to eat it for breakfast tomorrow after heating it up in the oven.  These come in at 226 calories and 0 grams of fat (depending on what you cook them in).

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These don’t taste like traditional pancakes, but they are an excellent, healthier option for a person who loves her carbs in the morning (me).  And the 2 pancakes kept me full for a really long time.  You can’t really taste the yogurt in the pancakes, so don’t worry about them tasting too tart.  I think that this will be my go-to pancake recipe from now on so that I can get what I crave (pancakes) without ruining all of my healthy eating and working out!

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Seafood Stuffed Shells

5 Jun

I saw a recipe for seafood stuffed shells with a creamy (read high fat) sauce that looked really good.  So I decided to try to make a better for me version.  Here is what you’ll need:

Jumbo Shells
1/2 onion
16 oz crab (I used canned that I found in the refrigerated seafood section of the store)
10 oz small shrimp
15 oz part-skim ricotta
1/4 cup egg beaters (or 2 egg whites)
1 cup mozzarella (divided in half)
Italian seasoning (about 2 tsp)
2 cups marinara
2 Tbsp fat-free half & half

First I started the water to boil so I could cook the shells while I did the rest of the prep.

I chopped up the onion using the chopper.  I wanted it very small for this recipe.

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I added in crab, shrimp, ricotta, egg, 1/2 cup mozzarella and the Italian seasoning.

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The shells were done at this point, be careful not to overcook them, they just need to be flexible enough to stuff.

I also mixed the marinara with the half & half.  I used jarred sauce this time, but I do like to make my own, there was just no time for that today!  I put about a half cup of that in the bottom of a baking dish and started to stuff the shells.  I lined the shells in the baking dish and covered them with the rest of the marinara.

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I covered them with foil and baked them at 350 for about 30 minutes.  After that, I removed the foil, sprinkled the rest of the mozzarella on top and baked them for another 15 minutes.

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Overall this turned out really well.  I’d make some changes if I did this again though.  I’d dice the onion normally and saute them before mixing everything together.  Also, I’d leave out the half & half.  I thought it would go better with the seafood mixture, but honestly, plain old red sauce would be fine.  It does taste good though!

4 shells has about 400 calories and 8 grams of fat.  Not too bad for a cheesy pasta dish!

I do a similar recipe with chicken and spinach if you aren’t a seafood person.  I shredded chicken mixed it with the spinach, ricotta, mozzarella, egg and seasoning.  I just used a regular red sauce for that and it was really good.  Get creative!

Chicken Tortilla Soup

30 May

On Monday, I decided to make Chicken Tortilla Soup to have for lunch a few days this week.  I think I’ll get 7 servings out of this depending on how full I fill my bowl!  I’m planning to freeze about half of this.

What you’ll need:

Chicken breast (about 1 to 1.5 lbs)

1 Large Onion

1 Green Pepper (I added in some red and yellow pepper too that I had around for salads)

Crushed Tomato (1 large can)

Green Chili’s (fresh or canned)

Corn (fresh, frozen, canned… this is totally up to you)

3 (ish) Cups Chicken Broth/Stock (or water and some bullion cubes)

Chili Powder, Cumin and Garlic Powder

Corn Meal

Cilantro

Tortilla strips or chips and shredded cheese for toppings

I didn’t really follow much of a recipe here.  I looked at a few online, but really jumped out at me and I’d been craving it for a while.  I bought some from the grocery store, and it was really good, but also pricey (Giant Eagle really got me on that, I got like 3 cups but it cost like $7).

I cooked the chicken breast in the crock pot this morning.  I’ve found that if I basically poach it in there with some chicken broth and water, it shreds really easily and stays pretty moist.  I like to do this to have for different lunches throughout the week.

Once that was ready to go, I sauteed the veggies in a little olive oil just to get them softened.

IMG_0044  Then I added in about 3 cups of chicken broth, the crushed tomato, the canned chilies, the corn and the chicken.  If you know me and my cooking style, unless I’m baking I don’t really measure things like this much unless it’s really going to affect the end result.

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So I eyeballed the seasoning, probably about 2 tsp of chili powder and 1-2 of cumin and then just a dash or two of garlic powder.

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I added in the seasoning and stirred it all together and then let it simmer.  About 30-60 minutes in, I put about a Tbsp of corn meal in some warm water to dissolve and then stirred it in.

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I let it all sit and simmer on low for about 2 hours.  At the very end, I threw in a little bit of cilantro. This is totally up to you!  I like it, so I put in a small handful.  I know some of my friends hate it, so it can be left out.

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If I have 6 servings, it will have only 171 calories and 2.5 grams of fat.  But honestly, I’m probably going to get at least 7 out of it.

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I topped my small bowl with a little cheese and some tortilla strips.  This was really good, probably could have used a little more salt as I only put in a few dashes.

Pork with Sweet Onion Marmellata

21 May

So I’ve been planning to make this recipe for about 2 weeks now and finally bought the stuff for it on my weekly trip to the store this past weekend.  It’s really not complicated, it just takes a while.  This is a Giada DeLaurentis recipe that I only made one time before, several years ago. For ages, I thought I hated pork, because growing up all of the pork I ate at the texture of rubber because unbeknownst to me, my mom was over-cooking it (sorry mom!).  It wasn’t until I had some pork tenderloin out that I realized I loved pork.  It is the other white meat after all.  So here is a yummy recipe for a day that you have a few hours to let the onions caramelize.

What you need:

Onion Marmellata:

Olive Oil

3-4 Large Onions (I bought sweet onions)

1/4 cup orange marmalade

1 Tbsp rosemary

1 Tbsp fresh thyme (or about 1/2 dried)

1 Tsp kosher salt

1 tsp fresh ground pepper

2 Tbsp Balsamic vinegar

1 Tbsp Sugar

For the Pork:

4 Pork Chops (or a 1 lb Pork Tenderloin – what I used today)

1 Tbsp rosemary

1 Tbsp fresh thyme (or about 1/2 dried)

2 cloves garlic

1 tsp kosher salt

1 tsp fresh ground black pepper

For the onion marmellata, place a large, heavy pot over medium-high heat. Add the olive oil and the onions. Stir to combine and cook until starting to sizzle, about 2 minutes.
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Add the remaining ingredients. Reduce the heat to low.  Cover the pot and cook over low heat for 2 hours, stirring every 30 minutes to scrape up any brown bits. The onions should be a soft, jam-like consistency and a deep mahogany color.  This is what it looks like at the end!
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Meanwhile, for the pork chops, combine the rosemary, thyme, garlic, salt, and pepper in a small bowl.

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Using your fingers, work all the ingredients together until well combined. Rub the herb mixture over the pork chops (or loin). Cover with plastic wrap and reserve in the refrigerator.
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I then went and did my workout.  Today was shoulders.  I jacked up my right shoulder up back in December.  I tried the chiropractor and it got a little better, but not enough.  Finally, about 4 weeks ago, I went to see a physical therapist, and it’s finally getting back to normal.  I kept thinking, is this what getting old means, being in constant pain and not being able to do a push-up.  That’s crap.  So I was ecstatic that it started to improve and I could get back to my normal weight lifting routine!

 
About 20 minutes before the onions are finished, remove the pork chops from the refrigerator. Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Grill the pork chops to medium, about 7 minutes a side depending on thickness. For a one pound pork loin, I cooked it in the oven at 350 for 40 minutes.  The important thing is to get it to an internal temperature of 145.
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To serve, spoon the onion marmellata over the pork chops. Sprinkle with the chopped parsley. Serve immediately.
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Seriously, this was really good, better than I remembered.
 
 
My house smelled awesome while this was cooking!  I let the pork rest for a bit after I took it out.  I ate a salad and heated up a yam in the microwave that I forgot to throw in the oven (oops).
 
 
While this does have a good big of sugar in it, it only has about 320 calories with 11 grams of fat.  Add in the salad with balsamic dressing and yam and dinner is about 540 calories.  Not too bad and it’s pretty balanced.  Protein (pork), veg (salad), healthy carb (potato).
 
 
Normally I cook enough for 6 servings of something and freeze half.  For this, I didn’t think the onion would freeze well, so I went with just 3 onions and 1 pound of meat, enough for 4 dinners this week.  I’ll be sick of it by Thursday.  What I normally do is put 3 servings of something in the freezer and pull 3 servings of something else out (or go with sandwiches the other nights) to keep dinner interesting.  Also, with healthy home cooked meals in the freezer, I never have an excuse to eat poorly.  That doesn’t mean that I don’t go out to eat and splurge or occasionally order pizza, it just means I have no excuse when I do!
 
 
So that’s dinner for this week.  My friend Jen and I are going to try to get to a barre class this week, so I will let you know what that is like if we go!
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