Showing posts with label low-fat recipes. Show all posts
Showing posts with label low-fat recipes. Show all posts

BBQ Portobello Quesadillas

11:00 AM | Labels: , , , , , , , , ,

Here is my latest installment into the Normal Meal Time recipe blog!

 I must warn you, there is no meat in this at all. <gasp>

 If you are under the delusion that eating a vegetarian meal cannot possibly be filling and delicious, this is the recipe for you. I was incredibly skeptical about not eating meat and being full at the same time. I called my co-worker while I was at the grocery store and double-checked: "Are you sure this is going to be filling? There's nothing in it!"

 That night, I can say I was quite satisfied after two quesadillas. wolfed it all down and went back for seconds...and made it again the next night.

 A coworker of mine gave me this recipe upon my request for "something manly and delicious. Oh yeah, and healthy." She delivered. Not only did this recipe blow my mind with how flavorful it was, but it was cheap to make!

Barbecue Portabella Quesadillas

Prep Time: 45 minutes
Serves: 4 (or 2 Brandon-size meals)
*Brandon's Hotness Rating: 2/5

 1/2 c. BBQ sauce
1 Tb cider vinegar
1 Tb tomato paste
1 chipotle chile in adobo sauce (or 1/4 tsp chipotle ground pepper)
1 Tb canola oil
1 lb diced Portabella mushroom caps (no stems)
1 medium onion
Four 8-or 10-inch whole wheat tortillas
3/4 cup shredded Monterey Jack cheese

 1. Dice the chile and add in medium bowl with BBQ sauce, tomato paste and vinegar.
2. Heat 1 Tb oil in large skillet over medium heat. Add mushrooms and stir occasionally until brown.
3. Dice onion and add to mushrooms, stirring until caramelized (about 5 minutes).
4. Transfer vegetables to bowl with sauce and mix together thoroughly.
5. Wipe out the pan. Spray pan with canola oil. Retain medium heat.
6. Place tortillas on counter, and spread 3 Tb cheese on half. Pour about 1/2 cup of vegetables/sauce over the cheese. Fold tortillas in half, covering the filling.
7. Add two stuffed tortillas at a time to the hot skillet. Heat until golden brown.
8. When finished, transfer cooked quesadillas to a cutting board. Use a foil tent to keep warm. Cut into wedges to serve.

Recipe Notes

Eating Well's website has the following nutritional information per serving:
311 calories; 13 g fat ( 5 g sat , 6 g mono ); 19 mg cholesterol; 43 g carbohydrates; 11 gprotein; 5 g fiber; 710 mg sodium; 771 mg potassium.

Next time I make this recipe, which might be sooner rather than later, I am going to toss in some red peppers and a hotter jalapeños. The adobo chile is a smoked jalapeños  but was not that spicy, so adding two might not be a terrible idea.

You can use cheddar cheese instead of Monterey Jack, but I believe cheddar is often fattier

*Brandon's Hotness Rating

This is based on a 1-5 scale, with one being "flavorfully warm" at all and five being "prepare to sweat and possibly feel this tomorrow." I know some people are sensitive to heat levels, so I try to be very accurate about this representation.

Healthy Eating Tip #3

When attempting to meet your water quota for the day, remember that drinking isn't the only way to do it. Raw fruits and vegetables are almost entirely made of water. Other non-carbonated beverages such as tea, milk and orange juice are excellent sources of water as well (just be sure to watch the sugar intake). Here are some healthy foods to help you stay hydrated throughout the day recommended by WebMD and Shape Magazine, Men's Health and ABC News:
Fruits: watermelon, cantaloupe, apples/applesauce, plums, peaches, grapefruit, pears, pineapple, mango, oranges, berries, red seedless grapes, kiwi, tomatoes/tomato sauce
Vegetables: radishes, cucumbers, carrots, celery, broccoli, bell peppers, romaine lettuce, spinach
Other: chicken noodle soup, popsicles, gelatin dessert (Jell-O)

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Posted by Anonymous

Meal Replacing Smoothies

9:43 AM | Labels: , , , , , , , , , , , ,

There are three times a day I am the most tired: just when I wake up (obviously), 2:00 in the afternoon, and when I get home after working out.

Eggs in the morning occasionally make me nauseated, which is actually quite common, so trying to find a quick, energy-boosting alternative can be critical. I have bad acid reflux if I drink too much coffee on an empty stomach, not including getting jittery and occasionally sweaty. Therefore, finding a fast alternative to cooking and brewing can be critical for my starting my day out right.

If I do get a good breakfast in with a bold, dark coffee, I often push lunch back and hit a wall around one or two in the afternoon. I need a pick me up without imbibing coffee, high-sugar protein bars or soda. I’ve been staring at a computer monitor for about six hours straight. At this point, I start feeling drained and unfocused.

After a solid hour-long swim or a fitness class, I feel pretty worn out by about 6:00 p.m. sometimes I’m so pooped I can’t lift a spatula to save my life, which is odd because the television remote is heavier and I still use that. Maybe I’m just lazy and don’t feel like cooking.

No matter what meal you’re looking at replacing, I have some cost-effective alternatives for you that taste amazing. Why would I give you a recipe for something that tastes bad?

Directions:
For the sake of your blender, and to get a smoother beverage, add the ingredients in the order listed.

Notes on Ingredients:
  • I use frozen fruits and berries because it gives the smoothie more body and keeps it cold. That, and it's WAY cheaper. I typically get my frozen fruit at Giant. To use fresh fruit, you can pour the mix over ice or blend ice in first.
  • In every recipe, the protein powder is optional. I have made and enjoyed each of these recipes with and without various protein shake mixes. However, protein mix makes the smoothie much more filling.
  • Milk can be substituted for soy or almond milk, but I have not tried rice milk yet. Let me know if you do and how it tastes.
  • I try not to have smoothies with blueberries before/during work, because the blueberry skin gets easily caught in my teeth.
  • If you experience rancid gas after one of these smoothies, you may be adding too much protein powder. Cut it back to half a scoop if you're feeling like Pumba, clearing the savanna after every meal. Adversely, you can add more than one scoop for after an intensive workout.

"The Classic" Meal Replacer

Servings: This gives me good 24 ounces of smoothie. For a lunch replacement, it’s perfect. For dinner, it’s a bit much at times. To reduce the serving size, decrease the yogurt to ½ cup and the milk to ¾ cup.
  • 1 cup milk
  • 1 scoop chocolate protein powder
  • 1 cup low-fat strawberry yogurt
  • 1 banana
  • 1 cup frozen strawberries
  • ½ cup frozen blueberries

Morning Glory

Servings: This makes about a 20-ounce drink.
  • ½ cup milk
  • ½ cup orange juice
  • 1 scoop of vanilla or chocolate protein powder
  • 1 cup plain or vanilla low-fat yogurt
  • 1 banana
  • ½ cup frozen pineapple
  • ½ cup frozen mango

Afternoon Energizer1

Servings: This makes about a 16-ounce beverage. For more substance, toss in a banana.
  • 1 cup milk
  • 1 cup plain or vanilla low-fat yogurt
  • 1 cup of frozen mixed berries - strawberries, raspberries, blackberries, blueberries
  • ⅓ cup frozen pineapple
  • ⅓ cup frozen mango

Eye Twitcher

Servings: This makes about a 20-ounce drink. This is obviously the least healthy beverage of my recipes. It makes for a good weekend dessert and a fantastic hangover cure. Just drink plenty of water with this if you're using it for the latter.
  • 1 cup milk
  • 2  shots of cold espresso2 or 1 cup cold coffee
  • 1 scoop chocolate protein powder
  • 1 cup frozen strawberries
  • 2 scoops chocolate ice cream (optional)

Notes:
1 You can add 1 scoop of vanilla protein mix to Afternoon Energizer to make a different flavored Classic smoothie.
2 For espresso, I use the espresso shots you can pick up for free at Rutters and WaWa.

Related Links: Cutting Carbs

Healthy Eating Tip #2

Caffeine after 2:00 p.m. can interfere with your sleeping habits. According to to a study done by The Center for Science in the Public Interest, a 12oz coffee has up to five times the amount of caffeine as the same amount of soda. Crazy! Another related link: Effects of Caffeine.

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