Nacho Recipe Makeover

The first week of National Nutrition Month has flown by! Did you make something nutritious and delicious? Morgan and I did! :)

Yesterday I had a craving for nachos but didn't want to go out and get greasy high fat nachos most restaurants sell. I decided to make a healthier version at home. I should note that typically I don't eat or serve up nachos like normal people, I end up making a bowl and crumbling chips on top or eating them on the side, so that's what my meal looked like. For this particular recipe I decided to keep the vegetables pretty chunky and only lightly seasoned so I could use them to make a fajita or omlete or pasta sauce later in the week if I got sick of nachos. I also used ground chicken breast instead of ground beef, note I've also made these using ground bison meat (very tasty). Using bison or ground chicken will cut the amount of saturated fat, cholesterol, and total fat found in typical ground beef nachos while still uping the protein value. You could easily make these vegetarian by using texturixed vegetable protein (TVP), tofu crumbles, or beans. This is the kind of recipe you want to take with a grain of salt, adapt it as you'd like, it's very versatile!

The Breakdown of Nacho making:

The ground chicken:
-1 lb of ground chicken breast
-1 tsp of ground cumin
-1 tsp of garlic powder or fresh chopped garlic (I was out so I used the powdered stuff)
-salt to taste *I typically under salt so you'll want to adjust to your taste buds
-1/2 tsp of chili powder
-1/2  fresh lime squeezed

Spray your non stick pan with cooking spray or olive oil (I used my Misto) and let ground chicken cook up. This takes about 10 minutes. It will look something like this...

The Veggies:

-1 red bell pepper (go organic if you can, these are on the dirty dozen)

-1 green bell pepper (go organic if you can, these are on the dirty dozen)

-1/2 large red onion

-1 pint of baby bella mushrooms

-dash of salt

-1/2 tsp garlic

-1/2 fresh lime squeezed



Spray down your pan with pam or your misto to prevent veggies from sticking. Dice up all veggies, I kept my chunky, but you can make them smaller.Start by adding the onions and seasoning, stir until onions start to become translucent then add other vegetables (they cook more quickly).

Look at all those colors! We've got Red, Green, White, and Purple (since red onions are really purple)

The Toppings:

-Fat free greek yogurt (instead of sour cream)

-Reduced fat cheese (any kind you like)

-Fresh cilantro

-Hot sauce (I can't get enough of it)

-Diced jalapenos

-Avocado

-Salsa (my favorite is Frontera brand)

-Baked tortilla chips

When your nacho bowl is all done it'll look something like this!

This meal is quick and easy to prepare, you can also use the ingredients to make fajitas, burritos, a mexican style lasagna or even spicy omletes/frittatas. I know Morgan mentioned this before but we are both greek yogurt fans. I really don't think there's anything you can't top with greek yogurt. The tangy flavor is perfect as a substitute for sour cream and it packs a protein punch. Not to mention greek yogurt is a great source of calcium and probiotics (these are gut friendly bacteria that we all need). The avocado adds some heart healthy fats and wonderful flavor. Also use a little fresh lime juice to really bring the flavors to life! You could most definitely layer the chips and top them with low fat cheese along with the other ingredients to make a more traditional looking nacho dish but I love the bowl!

Meal Makeover: Burger with a Side of Chips

In the spirit of National Nutrition Month, I decided for my first post of March 2012 to be a meal makeover.  Spring will be here soon, and folks will be firing up the outdoor grills.  Naturally, many burgers will be consumed.  If you go with your typical beef burger, you can have a lot of variance in calories and fat depending on which type of ground beef you choose.  If you go with a pre-made frozen patty, you are looking at around 420 calories and 35g fat per burger.  If you form your own patties from ground beef, you can control the ingredients, calories and fat- good choice!  If you select 70% lean ground beef, you are looking at around 315 calories and 20g fat in a 4oz cooked burger.  By forming your burgers with 95% lean ground beef you can cut the calories down to 200 and the fat down to 8g in a 4oz burger! 

This nutrition info does not cover burgers at fast food establishments or restaurants- in those cases burgers can reach unbelievable calorie counts.  Many restaurants post nutrition info online, so I encourage you to check out some of the meals at your favorite burger joints.
 Red Robin Nutrition Info
McDonalds Nutrition Info

Well, I threw all of that lovely info out the window when making this most recent burger- The Black Bean Burger.  Warning- this is a MEAT-FREE burger!  But, I can promise you that meat-eaters and veggie-heads alike, will LOVE this burger.  And, it is man-approved, having been tested at many cookouts over the years!  And what is the nutrition facts on this burger you ask?  My recipe leaves you with only 185 calories and 2.5g fat per burger.  And you are still getting a good amount of protein with 12g per burger.  Plus BONUS- you get about 7.5g fiber by using the black beans (women need AT LEAST 25g/day and men need 38g/day). 

That soluble fiber in black beans (and beans and legumes in general) is a great way to keep yourself feeling full after a meal.  The fiber also keeps your heart and colons healthy people!  And did you know that about 70% of your immune system is in your digestive tract; so, by keeping a healthy digestive system, you are supporting your overall immune health!  Beans are also a source of iron for people avoiding meat.  And you get a nice dose of phytonutrients, folate and magnesium, among other vitamins and minerals.  Let's hear it for beans!!!

To make these beany burgers super tasty- I added some bold flavors including garlic, onion, pepper, cumin, chili powder and cilantro.  Bread crumbs and a beaten egg help the burgers keep their shape.  I threw my bell pepper, onion, cilantro and garlic in a food processor and then used a paper towel to squeeze out as much excess water as possible (too much moisture can cause the burgers to break apart).  I would recommend mashing the beans with a fork instead of throwing them in a processor- this helps keep some bigger pieces of beans so there is some nice texture in the burgers!  I will admit that the burger mixture is not pretty, but man are these burgers tasty!!!

The mixture makes 4 patties (about 4oz each).  You can definitely double the recipe, make the patties and freeze them to be cooked at a later time.  The recipe freezes well and you can throw the frozen patties right on the grill or in the oven.  It was raining outside, so I cooked these burgers in the oven.  However, on a nice evening you can also throw these nutrient-packed patties on the grill.  I would recommend cooking them on a piece of foil over the grill grate since the patties are soft and you don't want them breaking apart!

There are some sides that naturally come to mind when you consider burgers- fries, potato salad, chips, pasta salad and coleslaw to name a few.  Since my black beans burgers have a soft texture, I wanted a side with a crisp texture to contrast.  Enter, KALE CHIPS!  Don't knock it until you've tried it.  Sonny absolutely loves these!  He said, and I'm quoting verbatim, "I think I actually like these better than potato chips."  Yes, that's right- these are that good!  And yes, super easy as well.

The trick is, after washing and tearing the kale into bite-sized pieces, you want to dry the leaves the best you can.  Then you want to make sure you don't overlap the leaves on your baking sheet- this ensures that each "chip" gets nice and crispy.  For one bunch kale, this may mean you need three baking sheets.  You end up with a nice crisp, lightly salted compliment to your burger.  Kale cooks down quite a bit while cooking so don't be alarmed when you see how may pieces one bunch of kale yields- the baking sheet on the left has the cooked kale, the one on the right is uncooked. 

And do I even have to mention that kale is a nutrient powerhouse?  Here's another great source of fiber!  You also get tons of vitamin K, as well as vitamins A, C and Iron (to name a few). 

The kale paired perfectly with our burgers.  I also chopped up a fresh pineapple and served the pineapple slices on the side.  I used an avocado and some cilantro and lime to make a tasty spread for the burger (recipe included below).  Here is one healthy meal that you will really impress your friends and family with!

Black Bean Burgers
1/2 green bell pepper, roughly chopped
1/2 yellow onion, roughly chopped
3 cloves garlic, roughly chopped
1 Tb chopped fresh cilantro
1 can black beans (preferablly low-sodium)
1/2 cup bread crumbs
1 Tb chili powder
1 Tb cumin
1-2 tsp cayenne pepper sauce
1 tsp dried oregano
1/2 cup frozen corn kernels
1 egg, slightly beaten

1- Preheat oven to 375 degrees.  Line a baking sheet with aluminum foil and lightly coat with non-stick spray.
2- In a food processor, finely chop the bell pepper, onion, garlic and cilantro.  Use paper towels to squeeze out as much moisture as possible and set aside.
3- Drain and rinse black beans.  Mash with a fork.
4- Mix chopped veggie mixture into the black beans.  Stir in the bread crumbs, seasonings and corn kernels.  Stir in egg until well combined.  (You may want to taste the mixture before adding the egg to make sure it is seasoned to your liking).
5- Divide mixture into four patties.  Roll into a ball then flatten slightly to form even patties.  Cook in preheated oven for 10-15 minutes per side (Total 20-30 minutes), until burgers are slightly browned.

Crispy Kale Chips
1 bunch kale
Non-stick spray/olive oil
Salt

1- Preheat oven to 375 degrees F.  Line a baking sheet with aluminum foil and lightly coat with non-stick spray.
2- Wash kale thouroughly and tear into bite-sized pieces.  Dry with a paper towel.
3- Place leaves on baking sheet, taking care not to overlap.  I used my Misto to lightly spray with olive oil.  You could also use non-stick spray or just sprinkle with olive oil.  Lightly season with salt.
4- Cook in preheated oven for 8-12 minutes.  Keep an eye on the kale- you want to edges to lightly brown, but take care not to burn. 
5- Enjoy hot out of the oven!

Creamy Avocado Cilantro Spread
1 avocado
2 Tb non-fat plain greek yogurt
1 Tb fresh cilantro, chopped
1 Tb lime juice
2 tsp olive oil
Salt and pepper to taste

Blend all ingredients in a food processor.  Use as a topping for your black bean burger.

National Nutrition Month is Here!!!!

National Nutrition Month has officially started! What does this mean? Morgan and I will be writing more posts and explaining the health benefits our meals more thoroughly! Also, keep in mind March 14th is RD day! Stay tunned we'll have more posts coming soon!

Got a recipe you'd like us to take a look at? Maybe it needs to be revamped to make it healthier? Email the recipe and we'll look it over, tweak it, and post it on the blog!

Slow Cooker Beef BBQ

Zeina's BBQ Chicken Pizza got me craving that sweet and smoky BBQ flavor.  I love BBQ... in fact our rehearsal dinner, the day before Sonny and I got married, consisted of pulled pork BBQ that was made by my father in law, with the help of my Dad and Texas Dad.  One of my favorite meals EVER!

Now I can't come close to the tangy finger-licking, melt in your mouth yumminess that is created by all the awesome dads I know, especially without the intense grilling set-ups they all have in their back yards.  But, I think I did pretty dang good with my slow cooker and a crazy delish homemade sauce. 

A pretty crucial ingredient to homemade BBQ sauces is ketchup.  Yes, SHOCKER!  For those of you who know me well, you know I can not stand ketchup- the smell, the appearance, and everything else about it grosses me out.  But I put my feelings aside and sure enough used ketchup in my BBQ sauce.  I added some vinegar (I've always been a fan of more vinegar-based BBQ's), Dijon, cayenne and worchestershire.  Here's my secret ingredients- instead of using brown sugar or anything else to sweeten my BBQ sauce, I found this awesome product from South Mountain Veggies.  Hickory syrup is kind of like maple syrup, but has a smoky, hickory flavor- perfect for sauces or marinades (not something you would pour over your pancakes).  If you can't find this, you can of course use a bit of maple syrup as a substitute.  My second secret ingredient is liquid smoke- this is a great tool for bringing the taste of outdoor grilled foods inside when you can't light up the charcoal. 

So, I whisked up my sauce and set it aside.   I set my chuck roast in the bottom of my crock-pot, then thinly sliced a red onion and spread it over the meat.

Then I poured my yummy sauce overtop...

Cover that sucker up and let it cook at low heat for about 6-8 hours (or internal temperature reaches 145).  Then you can remove the roast from the sauce, place on a cutting board, and shred the meat using two forks, discarding any fat and connective tissue.  Alternately, you can use a knife to chop the meat into small pieces.  As you can see, Buddy was sure to stand close in case any delicious beef came his way!  After shredding your beef, place it back in the crock-pot with the sauce and let it set under the warm setting for at least 30 minutes. 

What better to go with BBQ, then coleslaw.  But no boring coleslaw here!  I wanted some vibrant colors and bright flavors on my plate.  I started with half a red cabbage and sliced it into thin slices...

Then I used the large side of the box grater to shred up my carrots...

Then I mixed in red pepper, scallions and jalepeno.  Lastly, I added some fresh Asian flavors including rice vinegar, peanut oil, soy sauce, agave nectar and lime juice.  This was the perfect compliment to my BBQ Beef which I served on a whole wheat bun.  It was a wonderfully balanced meal and many of the ingredients are items that can be found in you cupboard.  I highly recommend trying my recipes!

BBQ Beef Sandwich
2lb Chuck Roast
1 red onion, thinly sliced
1 cup ketchup
1/2 cup cider vinegar
2 Tb worchestershire
2 Tb Hickory syrup (or use maple syrup)
2 Tb dijon mustard
1 tsp liquid smoke
1 tsp cayenne pepper sauce

1- Place the chuck roast in a crock-pot and place sliced onions over top.
2- Pour your sauce on top of the roast.  Cook at low heat in your slow cooker for 6-8 hours (internal temperature should be at 145).
3- Shred the beef with two forks or chop into small pieces with a knife. 
4- Put shredded meat back in the slow cooker, with the sauce, and set at "warm" or low setting for another 30 minutes.
5- Serve beef on whole wheat buns or kaiser rolls.

Asian Slaw
1/2 red cabbage, thinly sliced into bite-sized pieces
4 carrots, peeled and shredded
1/2 red pepper, finely diced
1 small bunch scallions, diced
1 jalepeno, minced
1/4 cup unsalted peanuts, chopped
1/4 cup rice vinegar
2 Tb peanut oil
2 Tb low-sodium soy sauce
2 Tb agave nectar (or honey)
1 Tb lime juice
1/4 tsp black pepper

1- Place cabbage, carrots, red pepper, scallions, jalepeno, and peanuts in a large bowl.
2- Whisk together vinegar, oil, soy sauce, agave nectar, lime juice and black pepper. 
3- Drizzle sauce over your veggie mix.
4- Cover slaw and chill for at least 1 hour before serving (to let the flavors develop).

BBQ Chicken Pizza

Sometimes I cook in batches. I start to cook and I just can't stop, I think that's normal. :)

After going out to a local pizza place Friday night I decided I wanted a little bit more pizza, it's just so delicious! I set out to make a BBQ chicken pizza. I should also note that this happens to be my all time favorite pizza "flavor". It all started when I was working at a pizza place in Raleigh during college. There was a pizza called Dantes Inferno at Lilly's Pizza (back then they didn't have bacon on it, I highly recommend you order it without bacon). That is hands down the best pizza I've had. In fact, I ALWAYS go back there when I go to NC. While I didn't recreate this exactly, I went with that theme.

I started with store bought whole wheat pizza crust. I prefer to make my own but realized I didn't have yeast and the grocery store was crazy on Saturday afternoon. When I remembered I needed yeast I just so happened to be in the bread section that had whole wheat pizza crust, so I bought it and got out of there ASAP. Though I absolutely LOVE grocery shopping, I hate when it's crowded.

I started by preheating the oven to 375F to bake up the chicken breast. I used the BBQ sauce I'd be using as the base for my pizza to marinate the chicken. Bake for about 20 minutes (it really depends on how thick your chicken strips are and how quickly your oven cooks), chicken should be fully cooked.

I decided to sauté the red onions, garlic, and mushrooms to bring out the flavor. Note: whenever you cook mushrooms you should NOT wash them. Just take a damp towel and brush off any dirt that might be on them. If you wash them they won't brown well and tend to come out rubbery. It'll look something like this when finish.

Next I shredded up some smoked gouda cheese to give the pizza an extra smoky flavor, after all it's a BBQ pizza! I mixed this with part skim mozzarella cheese to not only cut back on calories and fat but also to make sure the smoky flavor wasn't over powering. Gouda has a very rich flavor, it's also very creamy (great for melting) so you don't need a lot of it.

I used the remainder of the BBQ sauce as a base for my pizza. And then piled on the fresh spinach. I learned this trick while working at Lilly's Pizza. If you put the spinach on top of the cheese it'll burn while you cook it. This way the spinach with wilt and cook up without burning!

At this point the chicken will be done and you should increase the temperature of your oven to 400F to bake the pizza.

Then it was time to pile on the cheese. I like to use about 3/4 of the cheese on the base and then sprinkle a little on top, that's just my personal preference. Once I put a good base layer of cheese on I added the chopped up BBQ chicken, sauteed veggies, and the final bit of cheese. Then I popped the pizza in the oven (use a cookie sheet or pizza stone). I have both, Morgan bought me a wonderful pizza stone for Christmas but I forgot to let it heat up while the chicken was cooking, so I used the cookie sheet. You don't necessarily have to let the pizza stone heat up before you use it but you're supposed to.

After baking for about 20-25 minutes the pizza will come out looking like this...

YUMMY! Now let's talk nutrition here. Yes this is pizza, yes it has regular cheese on it, and yes it's healthy! Let's break it down, shall we? We've got whole wheat crust which provides us with heart healthy fiber and complex carbohydrates that prevent our blood sugars from spiking up the way refined (white) breads do. Not to mention fiber helps us feel full longer! Then we've got a bunch of vegetables which are also high in fiber and micronutrients. Remember when we talked about antioxidants and eating the rainbow? Well we've got white (mushrooms), green (spinach), purple (onions), and red (if we are counting the tomato in the BBQ sauce). We've also go lean protein from the chicken breast. And lastly the cheese. We need a little bit of fat in our diet and while saturated fats found in cheese aren't the healthiest, a little is certainly ok. I also use significantly less cheese than your average fast food pizza joint and mixed it with low fat cheese to cut calories/fat. All together this makes for one healthy and delicious pizza! Pair it with some veggies for added volume and you've got yourself a meal!

BBQ Chicken Pizza Recipe:
-1 store bought or homemade whole wheat pizza crust (I suggest using Morgan's awesome recipe she posted before in her calzone post)
-1/2 cup BBQ sauce (any brand you happen to like) for the base of the pizza + 1/4 cup for the chicken breast
-1 lb of boneless skinless chicken breast (you'll have extra, I only used 1/2 of this but I kept the extra for  another meal later this week)
-1.5 cups fresh baby spinach leaves
-1 tbsp garlic
-1/4 cup sliced raw red onion
-1/2 cup sliced mushrooms
-1/2 cup shredded smoked Gouda cheese
-1/2 cup shredded part skim mozzarella (you can use more if you like your pizza extra cheesy)