Easy and Delicious Meals!

Hola! I apologize for the week off. Getting in the swing of things with a new job proved very overwhelming; however, good. I'm going to post my recipes from last week (excluding the beef tips--they weren't just wonderful). My favorite had to be the Lasagna "cupcakes". We spent a total of an 1 1/2 in the kitchen preparing and fixing all of these. By the end, we had 2 completely done and 2 crock-pot ready. 

I also have to admit, my workouts slipped a little this past week. One reason was because I began getting sick. I took 2 days off and felt much better. That being said, listen to your body. If you feel you truly need rest, take a day or two. I would not suggest taking more than that as I find it hard to get back into the gym. You can, however, take it light for a few more days if you need to. Just make sure to start back. Don't let those couple of days turn into a couple of weeks. 

Lasagna "Cupcakes"

Ingredients: 

1/2 lb ground turkey (or 95% lean ground beef)

1 1/2 t Italian seasoning

5 oz mushrooms, chopped (I left these out since my husband does not like them).

16 wonton wrappers (check the produce department)!

4 oz fat free Ricotta cheese

1 1/2 oz Parmesan cheese, freshly grated

1 c pasta sauce

4 oz reduced fat 2% shredded Mozzarella cheese

Directions: 

1. Pre-heat the oven to 375. Lightly mist 8 cups in a muffin tin with cooking spray and set aside. 

2. In a saute pan or large skillet, over medium-high heat, add the ground turkey/beef and Italian seasoning and brown beef, breaking it up with a spoon. Add mushrooms and continue to cook, stirring occasionally, for a few minutes until mushrooms are browned as well. 

3. Push a wonton wrapper in the bottom of each of the eight sprayed cups in the muffin tin. Using about half of the ricotta, spoon evenly into the wonton wrappers. Follow by spooning some of the met/mushroom mixture into each cup (using about half the total mixture) and then splitting 1/2 cup of the sauce between each cup. Sprinkle about half the mozzarella and half the Parmesan evenly over the top of each cup. Press another wonton wrapper on top and repeat the layering steps with the remaining ingredients. (I took the wonton ends and formed them up like a cupcake; so I didn't worry about them sticking together). 

4. Bake for 18-20 minutes until golden brown. Let cool 5 minutes before removing from muffin tin. 

Nutrition Facts per "cupcake": 

(excludes mushrooms and made with ground turkey)

Calories: 201.9

Total Fat: 4.6g

Sodium: 462.7mg

Carbs: 26.3g

Protein: 14.6g

Turkey Enchilada Casserole

(tip: needs additional spice that what is listed here)

Ingredients: 

1 1/2 lb ground turkey breast

1/2 cup chopped onion

1 tablespoon minced garlic

2 tablespoons minced fresh oregano leaves or 1 tablespoon dried

1/2 teaspoon ground cumin

1 can (29 oz) red enchilada sauce

Salt

12 corn tortillas (6 in wide)

2 cups shredded reduced-fat cheese (8 oz)

Chopped fresh cilantro

Directions: 

1. In a pan over high heat, stir turkey, onion, garlic, oregano, and cumin in oil until turkey is crumbly and no longer pink, about 4 minutes. Stir in 1 cup enchilada sauce. Add salt to taste. 

2. Meanwhile, cut tortillas in half. Arrange a fourth of the halves evenly over the bottom of a shallow 3-quart casserole, overlapping to fit. Sprinkle a fourth of the cheese evenly over the tortillas, then top with a third of the turkey mixture and a fourth of the remaining enchilada sauce, spreading each level. Repeat to make two more layers of tortillas, cheese, turkey mixture, and sauce; top with another layer of tortillas and sauce, then cheese. 

3. Bake at 425 until cheese is melted and casserole is hot in the center, 18-20 minutes. Sprinkle with chopped cilantro. If desired, serve with sour cream. 

Makes 8 Servings

Nutrition Facts: 

Calories: 255.2

Sodium: 876.5 mg

Carbs: 25.2 g

Protein: 18.3 g

Cilantro Lime Chicken (Crock-pot)

Ingredients: 

6 chicken breasts

3 T olive oil

2 limes, juiced (~1/4 cup)

2 cups cilantro

1 large bag of frozen corn (or 2 smaller bags)

4 minced garlic cloves (Yes, they make pre-minced garlic)

1 finely chopped red onion

2 cans of black beans, rinsed

2 tsp cumin or chipotle powder

salt/pepper to taste

Directions:

Mix everything together. Cook in crock-pot on low for 8 hours or high for 4 hours. Serve with hot tortillas or tostitos. Dress with sour cream, guacamole, and/or cheese.

Makes 6 servings

(Instead of tearing the chicken breasts apart in the crockpot, I put each in an individual container and then evenly portioned out the rest of the ingredients into the bowls. We did not eat it with tortillas/ ect nor add any toppings. It was delicious on its own). 

Nutrition Facts: 

Calories: 271

Total Fat: 8.6 g

Sodium: 478.1 mg

Carbs: 39.9 g

Protein: 25 g

Hope you enjoy some of these recipes as much as I did! Let me know what you think! 

                                                                            Love this! 

Cardio fun! (and several more recipes)!

I have found the most amazing new water bottle!!! I got it from Target a couple days ago. It is a 24 ounce water bottle that can unscrew so you can put ice in it also! It is everything I have ever wanted in a water bottle!!!

I have also found a new way to enjoy my cardio workout on the elliptical machine!!! As most other people, I get bored, quickly, on the elliptical. I have been studying for my Nurse Practitioner board exam. It is a large spiral bound book that sits easily on the reading ledge of the elliptical. The time flies while I'm reading!!! So, I will be getting a kindle, Ipad, something of the sort in the next few months. It's amazing how much more I enjoy my cardio now! :)

More recipes! 

I like ALL of these!!! 

Gluten-Free Quinoa Pizza Bites

Thank you to my trainer again for this recipe! 

(kinda bland without the pizza sauce)

1 cup uncooked quiinoa

2 large eggs

1 cup chopped onion

1 cup shredded mozzarella cheese

2 teaspoons minced garlic

1/2 cup fresh basil, chopped (or 1 tablespoons dried)

1/2 cup cherry tomatoes, diced

1/2 teaspoon salt

1 teaspoon paprika

1 teaspoon dried oregano

1 lb 90/10 ground beef

Pizza sauce for dipping

Directions: 

1. Place the quinoa and two cups of water in a covered pot. Bring to boil and then simmer for 20 minutes or until quinoa is tender. 

2. Preheat oven to 350 degrees. 

3. Mix together all ingredients, except pizza sauce, in a medium mixing bowl. 

4. Distribute mixture into a greased muffin tin, filling each cup to the top and press down gently to compact. 

5. Bake for 15 to 20 minutes. Cool for 10 minutes before removing from the pan.. Serve warm with sauce for dipping. 

Nutrition Facts: 

(excludes pizza sauce)

Makes about 15 muffins

Total Calories: 91.8

Fat: 4.9 g

Carbs: 1.9 g

Protein: 9.3 g

Baked Veggies

Frozen bag of veggies (I got the one with broccoli, cauliflower, carrots, zucchini, etc). 

Minimal amount of olive oil (I used about 2 tbsp). 

Salt and pepper to taste

Optional: 

French onion soup mix

Nutrition Facts: 

Makes about 11 1 cup servings

French onion soup mix nutrition facts not included

Total Calories: 29.4

Fat: 3.1 g

Carbs: 0.4 g

Protein: 0.1 g

Baked Italian Chicken

Chicken Breasts

Fat Fat Italian Dressing

Place chicken in baking back. Pour in Italian dressing to wear the chicken is sitting in it. Does not have to be covering it. Bake for 45 minutes. 

Optional: 

After 45 minutes, take out and pour some BBQ sauce on top. Bake for another 15 minutes. 

Nutritional Facts: 

(Does not include BBQ sauce). 

Per Chicken Breasts: 

Total Calories: 165

Fat: 2.5 g

Carbs: 3 g

Protein: 46 g

Hope you enjoy a recipe or two! 

What is your favorite source of cardio? 

What do you do to combat cardio boredom?

Breakfast and Paint

Off track from all my previous posts, I found our new wall colors for the living room, kitchen, entrance and hallway! I'm so excited. My inspiration was the sky as dusk, that darker blue color, yet, not too dark. I love it! 

 

Tan for the top and blue for the bottom. I apologize for the rotated picture. 

For the recipe tonight, it is the breakfast casserole. I have to give credit to my trainer, Casey Nelson, for this recipe. 

* It was delicious! It would have been much better if I hadn't forgotten about it was in the oven. :-| oops. Oh well, still edible. 

Breakfast Casserole

8 eggs

1 cup already cooked turkey sausage crumbles (the breakfast/ lunchmeat section)

1 cup low fat shredded cheddar cheese

2 TBPS milk

Mix all together and pour in an 8x8 or 9x9 pan. 

Cook on 400 degrees until golden on top and eggs cooked. (If you figure out about how long it takes, I'd appreciate the tip). :)

Serving Size: 6 

(I actually eat 1/2 of this along with my protein shake, and I'm full). 

Calories: 321.6

Fat: 21.1g

Carbs: 1.7g

Protein: 33.1g

Jamie Eason Middleton is a fitness model I admire. She is my height (aka short) and has a very strong body built with dedication and clean eating. 

Till next time, think about the person you are and who you want to be. 

Feel the Burn! (and Recipe #2)

Feel the burn!!! Love it! Today's workout was legs and cardio. During my workout, I thought about how "simple" some of the exercises were. Movements we make each and everyday; however, how much of an impact they can make when done in repetition. Easy enough for anyone to do! I started off with walking lunges. Now, this may not seem like something you do everyday; but it is done. When  you bend down to tie your shoe, bending down and reaching for something stuck in your back seat floor... you get the point. :) Secondly, squats down to a bench and back up. Every time you drop something, must you not squat down to pick it up?! (Unless you have monkey toes and use them to pick things up. Yes, I'm a weirdo and am very talented at doing so. I believe this may be a sign of laziness). :)  Anyways, back on track, my point is that everyday movements can be used as exercise. It doesn't have to be in a gym. Just give it a try. I dare you! :)

I also found another cool feature on the My Fitness Pal app today. If you do the same workout again, another day, you can copy it to another day! I love simplicity when possible.

Today's Recipe:
* We tried this tonight. It was good but very bland. We ended up adding some Heinz like sauce (Kroger brand) to it which made it good. Next time, I will try adding additional spices. Please feel free to let me know what you think would be good added to it!

* I would also like to note that any canned things I use (i.e. black beans in this recipe), I try to find reduced or no sodium added.

Clean Eating Turkey Meatloaf

20 oz ground turkey
1/2 green pepper, diced
1 cup black beans
2 eggs
1/4 cup onion
1 cup brown rice, long grain, cooked
1 slice wheat bread, toasted and crumbled

Mix everything together. Pour into a greased loaf pan or a 13x9 inch pan. Bake for about an hour or until top looks orange/ is browned.

Serves: 8

Nutrition Info:
Calories: 157.9
Total Fat: 2.5g
Total Carbs: 17.2g
Protein: 17.9g

Meal Time

I did it!!! I have cooked 5 meals (+ leftovers) and 1 side dish (also leftovers) in the past 2 days. It honestly didn't take more than 1-1 1/2 hours of prep for all of them combined. I looked at all the recipes before hand and went ahead and cut up all the onions, bell peppers, tomatoes, etc at the same time and mixed everything that could be mixed together and set aside. I was surprised at how quickly it went!
So, here is a list of the meals I made:

1. Crockpot Chunky Turkey Chili
2. Turkey Meatloaf
3. Quinoa Pizza Bites
4. Baked Veggies
5. Breakfast Casserole
6. Baked Italian Chicken

So far, we have had the Turkey Chili and it was delicious. A little more chili powder could have been used. Yesterday, at lunch, I had the Baked Veggies. I liked the option of baked veggies to the fresh I have been eating. It provides a little variety. Tonight, we tried the Quinoa Pizza Bites. Sooo yummy with the marinara!  Tomorrow will be the Turkey Meatloaf (recipe was a little different, so we will see how it tastes) and the Breakfast Casserole.

As I'm sure you can assume, all the recipes were easy. One of my biggest reasons for not cooking in the past  was the fact the recipes could be so complicated. I don't want to spend all day in the kitchen. I'm no Julia Child. :) I have been logging my food and workouts at myfitnesspal.com. I found a cool feature on this app that lets you build your own recipe (even scans the barcode instead of having to search for every item) and then figures up the calories/ nutrition facts per serving. LOVE IT!!!

I'll post 1 recipe per day (for the sake of time).
PLEASE, let me know how you like them and any changes you find made them better.

Crockpot Chunky Turkey Chili

1 lb ground turkey
1/2 cup coarsely chopped onion
2 cans (14.5 ounces each) diced tomatoes with juice
1 can (16 ounces) pinto beans, drained, rinsed (just realized I forgot to rinse... oops)
1/2 cup chunky salsa
2 teaspoons chili powder (as mentioned earlier, you may want to use a little more)
1 1/2 teaspoons ground cumin
Salt and Pepper to taste
1/2 cup shredded Cheddar or Mexican blend cheese to top when finished (I used 2% cheddar)

In a large skillet over medium heat, brown ground turkey and onion. Drain off excess fat. Transfer browned mixture to the crockpot with tomatoes, beans, salsa, chili powder, and cumin. Stir gently to blend ingredients. Cover and cook on LOW setting for 5-6 hours. (I recommend getting a crockpot with a WARM setting; therefore, it will not continue to cook and dry out for those of us with 8 hour days). Taste and season with salt and pepper. Serve with a dollop of sour cream (if you want) and a little shredded cheese (we used ~1/4 cup per serving). Serves 4-6. Depending on how you divide your servings.
Recipe from About.com.

Nutrition facts per serving (6)
Calories: 227.5
Total fat: 1.1 g
Protein: 23 g
Fiber: 11.3 g
Carbs: 29.1 g
(If you need more nutrition information, just let me know).

If you have a favorite (and good) easy, healthy meal, feel free to post it and I'll be sure to include it in a post.

Challenging Days

So, this weekend has been a challenge. I rounded at the hospital this weekend and it proved to be very challenging to have my healthy, fulfilling snacks. Instead, I ate foods that were not as clean or fulfilling-leading to more hospital food snacking and being dissatisfied the remainder of the day. Therefore, I have found a new challenge. Find clean, protein filled, easy to carry snacks for days like this weekend. As I explore possibilities, do you have any thoughts on clean, healthy, protein rich snacks? Please share!

Tea Time and My Me Time

I discovered Teavana today! I bought 2 different teas: Javavana Mate and Tranquil Dream. I also bought their German Rock Sugar (only 25 calories/ tsp). At this moment, I'm drinking the Javavana Mate with the German Rock Sugar. VERY TASTY! The description from the website sums it up well: "Bold black Assam tea, and multi-fired mate merge with chocolate and cappuccino then are mellowed out with a luxurious creamy vanilla and blended into a caffeinated confection of mocha coffee-like wonder". The guy also told me you can use the same tea up to 3 times- you must let it seep longer each time to get the flavor. Nice little money saver tip.

Today, I'm feeling my muscles. It feels GREAT! I'm even feeling my obliques! Love my personalized workout plans! I have now been on my 12 week program for 1 week now. I am feeling great, sore (the good kind of sore), and to top it off, I've lost 3 lbs! Woohoo!!! I have to be honest- I was nervous about starting my new way of life. More time at the gym, having to cook, cutting out my sweets, etc. was daunting to me. It's doable though! I know I don't have the added responsibility of children; therefore, making it easier to find the time to go to the gym. In general, I spend about an hour and 15 minutes at the gym. This includes weights and cardio. If you find you have 30 minutes in the morning and afternoon, split it up! I find going to the gym relaxing. Earbuds in and the world around me tuned out. It's my me time. Give it a try! You might find this time you make for yourself, your most favorite time of the day!