Friday, January 31, 2014

Green Chile Artichoke Chicken Wraps

Are you sick and tired of wrap recipes?! Sorry - they are too delicious! I keep making them!


3 large chicken breasts cook and cubed
1 large 7oz can whole green chiles (or diced)
1 14 oz can of quartered artichoke hearts (be SURE to not get marinated ones)
Bag of Don Pancho whole wheat low carb tortillas (or your preferred wrap - next time Ill use the smart and delicious spinach wraps)
6 oz (3/4 brick) greek yogurt cream cheese
1/2 cup shredded part skim mozzarella cheese
1/2 tsp garlic powder
just a dash of cumin
salt and pepper to taste

Combine everything and roll up into 8 wraps. Heres a trick Ive been using - I store my wraps in the tortilla bag in my freezer! Just pull one out and defrost for a minute in the microwave, then toast in your oven til heated through and crispy (about 4 minutes)

Guiltless Creamy Tomato Soup

not my photo

This soup is 100% fat free. Tastes like Panera!

2/3 cup chopped shallots (can sub 1 large onion)
3 garlic cloves minced
1/4 cups water
2 cans 28 oz crushed tomatoes with basil
1T oregano
2 T brown sugar
1tsp salt ( or more to taste)
1 1/2 cups fat free half and half

In a large pot saute shallots and oregano, salt, and sugar with 1/4 cup water until tender (5 minutes). Add garlic and saute until water is gone.

Add 1 can tomatoes, puree everything with hand blender
Add the other can of crushed tomatoes
Add half and half

Heat through and serve with panini sandwiches or toast!

Tuesday, January 28, 2014

Chicken Fit Wraps

OK, so we're a little obsessed with wraps lately. They are easy to assemble and freeze, great for grab and go, and best of all HEALTHY AND FILLING! I accidentally started eating all of Gabes breakfast wraps, so I figured I better make some dinner versions! Gabe and I both gives these 2 thumbs up. Seriously - they are good!

3 cooked shredded chicken breasts
1 can of mixed beans (3 bean blend, I bought the organic kind from fred meyer for $1)
1 small 14 oz can diced tomatoes
1 bag reduced fat mexican cheese blend (also at freds for $2 - its made with 2% milk)
2 bags of smart and delicious wraps - I bought tomato basil flavor
1/2 brick of greek yogurt cream cheese

In a large bowl, microwave cream cheese until soft. Drain beans and tomatoes very well (or your burrito will be runny) and stir together with cream cheese. Stir in bag of cheese and shredded chicken. ** Next time I will also add 1 cup of cooked brown rice

Fill wraps with filling and roll up in foil. Freeze.
To heat just defrost in microwave for 1 minute and toast in oven until the shell is crispy!

Friday, January 24, 2014

healthy freezer breakfast wraps

I made a batch of these and froze them. Easiest grab n go breakfast ever for someone who has need for a hot filling breakfast! photos are the brands I used. Everything found at walmart.Makes 8 wraps

8 low carb wraps/tortillas
1 lb lean turkey sausage
1 bag weight watchers cheese blend
2 cups frozen hashbrowns
2 whole eggs + 10 egg whites

In a large skillet brown and crumble sausage. Then scramble eggs, and cook hashbrowns. Add the cheese to the mixture and scoop two large spoonfuls onto each tortilla. Roll individually in tin foil and freeze.

To eat - defrost in microwave for 1 1/2 minutes. Then place in oven directly on rack at 400 degrees for 5 minutes. Burrito will be heated through and crispy!

Dip in salsa and enjoy!

Tuesday, January 21, 2014

Light chicken taco salad

not my photo

This is a beal family special. Strange at first... And then terribly addicting! Even my kids will eat lettuce thanks to this recipe! A great way to sneak in a ton of veggies!

 head of lettuce chopped small
1/2 head cauliflower chopped small
2 diced tomatoes
2 carrots chopped small
1 large avocado diced
2 green onions sliced
I can olives sliced
1 can kidney beans
1 cup part skim mozzarella shredded cheese
2 chicken breasts
1 packet taco seasoning
Nacho Doritos
Light Ranch dressing

Cook and shred chicken. Add taco seasoning with 3/4 cups water and simmer briefly.
Combine chicken and all salad ingredients. Toss until well combined. Serve with crushed Doritos and light ranch dressing. Enjoy!

* feel free to sub ground beef or turkey or leave meat out completely!

Tuesday, January 7, 2014

Healthy Pan Seared Tilapia with Avocado

Photo from here
Another healthy dinner that was a winner!

4-6 Tilapia Filets
1T Paprika
1T Garlic powder
1T Oregano
1 tsp Salt
1/2 tsp Pepper
1 Avocado peeled and sliced
* Sriracha sauce is optional

Rinse and pat dry fish filets.
Combine spices in a bowl
Spray frying pan with cooking spray
Sprinkle fish with spice mix
Fry in pan on each side for about 2-3 minutes, spraying with cooking spray as needed to prevent sticking. Edges will be brown and crispy, inside turns from translucent to white.

Top tilapia with sliced salted avocado on top, with a side of rice, and sriracha sauce to dip in.
Could also be served on a bed of spinach!

Lean Turkey Chili

Gabe is trying to shed some poundage so I have been cooking light. This recipe is super easy and tailored to Gabes picky chili standards. It takes a whopping 15 minutes to make and has basically NO fat and is very filling.

1 pound of very lean ground turkey
1 onion
3 cloves of garlic
1 small can chicken broth (can use vegetable or beef also)
1 large can of diced tomatos
1 can kidney beans
1/2 cup water
1T oregano
4 T chili powder
1 tsp cumin
1T hot sauce ( I used buffalo sauce)

Brown and crumble Turkey. Season with Salt and pepper. Set aside.
In a soup pot toss in 1/2 cup water, onion, garlic, tomatoes, hot sauce, and spices. Cook on high for 15 minutes or so, until very thick and onions and garlic are very soft. Dump in Chicken stock. Using a hand blender, puree until smooth. Salt to taste. Dump in cooked turkey and kidney beans.

Heat on warm in crockpot until ready to serve.
*Can top with shredded cheese, sour cream, and crumbled tortilla chips.

** You can easily make this vegetarian by eliminating the turkey and adding in carrots, celery, and even spinach before pureeing. Then put in a combination of black, kidney, and pinto beans and a can of corn before serving.