Chicken Fajita Quesadilla

After creating a delicious lime fajita chicken filling, I needed a great way to serve it. Looking for something I could pre-make and pack for lunch, I decided to make a quesadilla. This will definitely be something I will have the ingredients on hand to make often. It was delicious and filling.Ingredients

1 low calorie tortilla (like Ole Xtreme Wellness High Fiber Low Carb Tortilla)
1/4 cup 2% shredded cheese
1/2 cup lime chicken fajita mixture

Directions

Place tortilla on counter. Spread 1/2 cup of the lime fajita chicken on 1/2 of the tortilla. Sprinkle 1/4 cup shredded cheese on the other half of the tortilla. Fold in half.

Spray a medium sauce pan with non stick cooking spray. Place quesadilla in pan on medium heat until it is lightly brown. Flip and repeat on other side.

Let quesadilla rest for about 2 mins. then cut in half. Serve with sour cream and/or salsa.

Serving Size: 1 quesadilla
Calories: 311
Fat: 14.25 grams
Cholesterol: 91 milligrams
Sodium: 627 milligrams
Carbohydrates: 9.33 grams
Fiber: 25 grams
Sugar: 2 grams
Protein: 35.25 gram
Points: 6.5

Lime Fajita Chicken

I LOVE Mexican food, I am pretty sure I could eat it every day without becoming tired of it. I often cook a big batch of taco meat and freeze it in single serving contains for an easy dinner any night. The one thing I hate about traditional taco filling is the high sodium content in the seasoning. I wanted something low sodium, low calorie, and high in protein, yet flavorful. I decided to use chicken, peppers, and onions to create a fajita flavored filling. Ingredients
1/4 cup lime juice (about 2 limes)
2 tbs. canola oil (one tsp. reserved for caramelizing onions and peppers)
1 tbs. white vinegar
1 teaspoon cumin
1 Jalapeno, diced
1/2 green pepper, diced
1 medium white onion, diced
2 garlic cloves, minced
1 medium tomato, diced
1 1/4 lbs. boneless skinless chicken breast, diced

Directions

In a medium bowl whisk together lime juice, white vinegar, canola oil, & cumin. Next add in diced chicken and Jalapenos. Cover and refrigerate for one hour (up to 24 hours).

Heat a small frying and add 1 tsp. of canola oil, diced green pepper, minced garlic, and diced onion. Stir occasionally until lightly caramelized.

In a large fry pan cook marinated chicken until chicken is fully cooked. Add tomatoes, caramelized onions & caramelized green peppers. Stir until mixed well. Remove from heat and serve.

Serving Size: 1/2 cup (1/6 recipe)
Calories: 150
Fat: 6.25 grams
Cholesterol: 71 milligrams
Sodium: 153 milligrams
Carbohydrates: 4.5 grams
Fiber: 1 grams
Sugar: 2 grams
Protein: 20.25 gram
Points: 3

Strawberry Shortcake Steel Cut Oats

Lately I have been experimenting with steel cut oats. I am not a big fan of them, normally I could take them or leave them, but they are nutritious and perfect to eat when I get to work since I can make a few days worth at a time. Finally I have found a way to cook them that is delicious. This recipe reminds me of strawberry shortcake. The best part is that I was able to turn the steel cut oats in to more of a dessert without adding tons of calories. YUM!
Ingredients
1 cup steel cut oats
4 cups water
1 - 1lb. bag of frozen strawberries (4 reserved for garnish)
4 tbs. Splenda

Directions

In a sauce pan bring water to a boil.

Stir in steel cut oats. Once added reduce heat to low and simmer uncovered, stirring occasionally for 25-30 minutes (or to desired consistency)

Once oats are done stir in splenda and strawberries, breaking up the strawberries with spoon as you stir. Once mixed well separate into 4 dishes, garnish with a strawberry.

Serving Size: 1/4 recipe
Calories: 187.5
Fat: 2 grams
Cholesterol: 0 milligrams
Sodium: 0 milligrams
Carbohydrates: 36.75 grams
Fiber: 5.5 grams
Sugar: 7.75 grams
Protein: 5 gram
Points: 3

Black Bean & Sweet Potato Quesadilla

I recently went to a restaurant in downtown Ann Arbor called Sava. This restaurant is a vegetarian restaurant and I must say it is AMAZING. I ordered their Black Bean & Sweet Potato Quesadilla. I was unsure about this combination at first and hesitant to order it, but I am glad I did. It was delicious and if anyone visits downtown Ann Arbor I would definably recommend it. Last night though I was craving something yummy for dinner and while rummaging through my cabinets remembered this dish. I threw some ingredients together and came up with a tasty alternative.

Ingredients
4 burrito sized flour tortillas
210g (approx.) roasted sweet potato with skin removed
1 tsp. vegetable or olive oil
1/2 can black beans (rinsed and drained)
1/2 cup chopped onion
1/2 tsp. cumin
Juice from one lime wedge
Salt and Pepper to taste
1/4 - 1/2 jalapeno pepper diced
1/2 cup 2% cheddar cheese shredded
Directions

Place sweet potato in the oven and bake at 400' for 40-60 mins. When tender remove potato from the oven and let cool. Remove the insides of the potato into a microwave save bowl and mash them with a fork or a potato masher. If the potato isn't mashing well place in the microwave for a few additional minutes until tender enough to mash.

Heat oil in small saute pan. Add onions. Stir occasionally. Once onions have become slightly caramelized remove from heat and add them to the bowl with the mashed potato. Add black beans, cumin, lime juice, and salt and pepper. Continue mashing until all ingredients are well blended.

Place 1/4 of the mixture onto each tortilla. Spread evenly over 1/2 of the tortilla. Top with 1/8 cup shredded cheese. Fold tortilla over an place in a fry pan sprayed with cooking spray. Cook both sides until lightly brown.

Cut in wedges and serve with sour cream and/or salsa.

Serving Size: 1/2 recipe (2 Quesadilla's)
Calories: 506.25
Fat: 15.5 grams
Cholesterol: 20 milligrams
Sodium: 1280 milligrams
Carbohydrates: 82.5 grams
Fiber: 11.5 grams
Sugar: 5.25 grams
Protein: 15.5 gram
Points: 11

Souffle Omelet with Balsamic Strawberries

I found this recipe while browsing for something new to try (recipe here). The picture looked amazing. When I got down to the ingredients list I have to admit I became scared. I thought to myself that this was either going to be an amazing recipe or a disgusting one. I was pretty convinced that it would not be something in between. I bought the ingredients to make it, and it took a few days for me to build up enough guts ( I really was expecting it to be gross) but to my surprise it was AMAZING !!! The egg is really light and fluffy. The sweetness reminded me more of a big pancake then an egg. This recipe reminded me of eating a dessert like strawberry shortcake. I will definitely be making this again.

Ingredients

8 oz. fresh strawberries, steams cut off and quartered

1 tablespoon fresh mint or 1 teaspoon dried mint (more or less to taste)

½ tablespoon balsamic vinegar

2 teaspoon granulated sugar, divided

2 large eggs, separated

¼ teaspoon Vanilla

1 tablespoon butter (use 2 tablespoons if you are making two omelets)

Directions

In bowl, combine strawberries, mint, vinegar and 1½ teaspoons of the granulated sugar; set aside. In small bowl, whisk egg yolks with vanilla and remaining ½ teaspoon granulated sugar for 1 minute or until slightly thickened. In bowl of electric mixer, beat egg whites until they form soft peaks. With rubber spatula, fold yolks into whites until no streaks remain. In 10-inch nonstick skillet over medium heat, melt butter. (To make 2 individual omelets, use 6-inch nonstick skillet.) When butter is sizzling, add egg mixture, spreading it into an even layer with spatula. Cover pan; reduce heat to low. Cook omelet 3 to 4 minutes or until golden brown on bottom and barely set on top. Spoon strawberries down center of omelet; with spatula, fold omelet in half over filling. Slide omelet onto plate; dust with confectioners’ sugar

Recipe makes 2 servings

Serving Size: 1 omelet
Calories: 196.5
Fat: 9.25 grams
Cholesterol: 210 milligrams
Sodium: 120.5 milligrams
Carbohydrates: 17.25 grams
Fiber: 2.25 grams
Sugar: 13.5 grams
Protein: 7 gram
Points: 4

Chili Omelet

I have been craving a chili omelet for days. After looking up the nutrition facts for restaurant omelets, I decided I would make this at home. I made the perfect black bean chili recipe so I decided to give this a try. It turned out great. Now I only wish I could wake up early enough to eat this for breakfast every day.

Ingredients

1 cup 100% liquid egg whites

½ cup black bean chili (see recipe)

¼ cup shredded 2% cheddar cheese

Cooking Spray

Salt and Pepper to taste

Directions

Spray a small frying pan with with cooking spray. Heat on medium heat. Once the pan is warm add liquid egg whites. Cover pan and cook approx 5 minutes until egg is fully cooked.

Once egg is cooked add chili and cheese, fold egg over and serve.

Serving Size: 1 recipe
Calories: 350
Fat: 8.5 grams
Cholesterol: 20 milligrams
Sodium: 1092 milligrams
Carbohydrates: 28.5 grams
Fiber: 7.5 grams
Sugar: 1.5 grams
Protein: 39 gram
Points: 7

Black Bean Chili

I love chili and with fall right around the corner I wanted to make a chili that was high in protein but low in fat. I stumbled across some recipes for black bean chili. Every recipe looked great and after tweaking some that I found I ended up with a flavorful yet versatile chili. Ingredients

2 tablespoons minced garlic

1 chopped white onion

1 tablespoon olive oil

1/4 cup fresh chopped cilantro

3 cans (14 ½ oz each) black beans, rinsed and drained

1 can (12 ½ oz) crushed tomatoes with juices

3 tablespoons canned chipotle salsa (more or less to taste)

1 ½ teaspoons ground cumin

1 tablespoon rice vinegar

fresh cracked pepper to taste

Directions

In a 4-quart sauce pan over medium heat, cook onions and garlic in olive oil until they start to brown (approx.8 mins.)

Add beans, crusted tomatoes, and cumin. Bring to a boil.

Reduce heat and simmer for 15 minutes.

Stir in cilantro, chipotle salsa, rice vinegar, and cracked pepper.

Recipe makes 11 servings

Serving Size: ½ cup
Calories: 145
Fat: 2.5 grams
Cholesterol: 0 milligrams
Sodium: 487 milligrams
Carbohydrates: 23 grams
Fiber: 7.5 grams
Sugar: 1.5 grams
Protein: 7 gram
Points: 2

Pico De Gallo

I created this recipe because I love Pico de Gallo but because I dislike raw onions and peppers I thought this was a recipe I could improve on. This recipe is really good. I really enjoyed the balance of sweet and spicy. Steaming the peppers and onions really brought out their sweet flavors. I could eat this recipe by the spoonful.

Ingredients

3- 4 diced tomatoes (aprox. 4 cups)

1 finely chopped white onion

1 cup fresh chopped cilantro

2 finely chopped banana peppers (or any in season sweet pepper)

1 finely chopped green bell pepper

1 finely chopped Cu banelle pepper (or any in season sweet pepper)

1 lime, zest and juice

1 teaspoon sugar

fresh cracked pepper to taste

Directions

Dice onion, banana peppers, green bell pepper, and cubanelle pepper. Once diced place into a microwave steamer and place in the microwave for 5 minutes or until onions and peppers are slightly cooked. Remove and let cool.

In a large bowl mix onions and peppers with the remaining ingredients.

Stir well and chill approximately 30 minutes before serving.

Recipe makes 14 servings

Serving Size: ½ cup
Calories: 17
Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 3.5 milligrams
Carbohydrates: 4 grams
Fiber: 1 grams
Sugar: 1.5 grams
Protein: .5 gram
Points: 0

Personal Size BBQ Chicken Pizza

Tonight I made barbecue chicken pizza. It was so good I will definitely be making this often. I give it a 5/5.

Ingredients

1 Whole wheat pizza crust (recipe here)

2 tablespoons barbecue sauce

½ cup shredded mozzarella cheese

1 tablespoon caramelized onion

2 oz chicken breast grilled and shredded

Directions

Roll out one serving of whole wheat crust (recipe here)

Top with barbecue sauce, mozzarella cheese, caramelized onion, and chicken

Bake for 16 to 20 minutes (depending on thickness) in the preheated oven, until the crust is crisp and golden at the edges, and cheese is melted on the top.

Serving Size: 1personal pizza
Calories: 619
Fat: 15.25 grams
Cholesterol: 62.5 milligrams
Sodium: 1162 milligrams
Carbohydrates: 65.2 grams
Fiber: 7.4 grams
Sugar: 16 grams
Protein: 50.4 gram
Points: 13

Whole Wheat Pizza Cust

Tonight I made my first attempt at a healthy whole wheat pizza crust. Most recipes I have to make 3 or 4 attempts at to get it right, but not this one. I must say it is AMAZING. I was expecting it to taste like cardboard seeing as it is full of whole wheat flour. To my surprise it was soft, not to thin, not to thick, and had a very nice flavor. I plan on making a very large batch of this for the freezer. I would give it a 5/5.

Ingredients

1 teaspoon white sugar

1 1/2 cups warm water (110 degrees F/45 degrees C)

1 tablespoon active dry yeast

1 tablespoon olive oil

1 teaspoon salt

1 teaspoon garlic powder

2 cups whole wheat flour

1 1/2 cups all-purpose flour

Directions

In a large bowl, dissolve sugar in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, until foamy.

Stir the olive oil and salt into the yeast mixture.

In another large bowl (or stand mixer bowl) mix in the whole wheat flour and the all-purpose flour (reserve about ¼ cup for kneeding) with the yeast mixture until dough starts to come together. Turn dough out onto the counter floured with the remaining all-purpose flour, and knead until all of the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Place dough in an oiled bowl, and turn to coat the surface. Cover loosely with a towel, and let stand in a warm place until doubled in size, about 1 hour.

When the dough is doubled, turn the dough out onto a lightly floured surface, and divide it into 5 pieces, or leave whole to make one large thick crust. Form into a tight balls. Let rise for about 45 minutes, until doubled.

Preheat the oven to 425 degrees F (220 degrees C). Roll a ball of dough with a rolling pin until it will not stretch any further. Then, drape it over both of your fists, and gently pull the edges outward, while rotating the crust. When the circle has reached the desired size, place on a well oiled pizza pan. Top pizza with your favorite toppings, such as sauce, cheese, meats, or vegetables.


Bake for 16 to 20 minutes (depending on thickness) in the preheated oven, until the crust is crisp and golden at the edges, and cheese is melted on the top.

Serving Size: 1/5 of recipe
Calories: 334
Fat: 4 grams
Cholesterol: 0 milligrams
Sodium: 472 milligrams
Carbohydrates: 65.2 grams
Fiber: 7.4 grams
Sugar: 0 grams
Protein: 11.4 gram
Points: 6

Banana Coffee Cake Topped With a Coconut & Macadamia Nuts

This recipe was one that I found on line. It looked good and I wanted something other then the usual granola bar I had been eating for breakfast. I knew with a few ingredient changes I could make this recipe much less fattening then the recipe I had found on line. It turned out ok but it wasn't overly rich and sweet like you would have expected it too. I would rate this recipe a 3.5 out of 5

Ingredients

Cake

1 1/3 cup all-purpose flour

½ teaspoon salt

½ teaspoon baking powder

¼ teaspoon baking soda

1 cup mashed ripe banana ( approximately 2 bananas )

¾ cup splenda

3 tablespoons no sugar added apple sauce

1 teaspoon vanilla extract

¼ teaspoon ground nutmeg

2 egg whites

Topping

½ cup packed brown sugar

2 tablespoons water

2 tablespoons fat free I can't believe it's not butter (butter or margarine can be substituted but will raise calories)

2 oz package chopped macadamia nuts, toasted

4 tablespoons flaked sweetened coconut, toasted

Directions

Preheat oven to 350°.

Flour a 9-inch round cake pan

Combine flour, salt, baking powder, and baking soda in a bowl, stirring with a whisk. Combine banana, splenda, olive oil, vanilla extract, nutmeg, and egg whites in a bowl; beat with a mixer at medium speed for 2 minute or until well blended. Add flour mixture to banana mixture, and beat until blended. Pour batter into floured pan.

Bake at 350° for 30 minutes. Cool on wire rack

In a non stick pan with a small spray of cooking spray toast the nuts and coconut, set aside.

Combine brown sugar, water, and butter in a small saucepan; bring to a boil. Cook 1 minute, stirring constantly. Remove from heat; stir in nuts and coconut. Spread over cake. Serve cake warm.

Serving Size: 1/10 of coffee cake
Calories: 159
Fat: 5.2 grams
Cholesterol: 0 milligrams
Sodium: 167 milligrams
Carbohydrates: 25.6 grams
Fiber: 1.2 grams
Sugar: 9.9 grams
Protein: 3.5 gram
Points: 3