Vegan Bean & Barley Chili

Ingredients
1.75oz package of chili seasoning
4-10oz cans of rotel diced tomatoes & green chilies (do not drain)
2-8oz cans tomato sauce (no salt added)
15oz can chili hot beans (do not drain)
15oz can great northern beans (drained)
15oz can red beans (drained)
15oz can black beans (drained)
15oz can corn (no salt added, drained)
16oz bag pearl barley
6 cloves minced garlic
1 large onion (diced)
1 Tbs. extra virgin olive oil
10oz (aprox. 4) fresh habanero peppers,diced
2.5oz (aprox. 1) fresh chili pepper, diced
1 teaspoon fresh ground black pepper (more or less to taste)
1 Tbs. cumin
1 tsp. cinnamon

Directions
In a 5 1/2 quart or larger stock pot cook pearl barley according to package (aprox. 45mins.)

In a second pan caramelize diced onion in extra virgin olive oil.  When almost complete add diced habanero peppers, diced chili peppers,  and diced garlic. 

Once pearl barley is cooked add onion mixture to pan and add all remaining ingredients, mix well.  Simmer on low, stirring occasionally for approximately one hour.  Serve with shredded cheese, sour cream, and tortilla chips (all optional).
 
Serving Size: 2 cups (recipes makes roughly 9 servings)
Calories: 402.5
Fat: 3.5 grams
Cholesterol: 0 milligrams
Sodium: 1595 milligrams
Carbohydrates: 86.25 grams
Fiber: 19.5 grams
Sugar: 11.25 grams
Protein: 17 grams

KFC Twister Sandwich

KFC Twisters are one of the few fast food items I miss.  This sandwich (although now discontinued) is close to 600 calories, which is something that definitely doesn't fit into my daily caloric allowance.  With a little shopping and experimenting I was able to make a version that is amazingly close to the real thing at only about half the calories.

Ingredients
1 low calorie tortilla (like Ole Xtreme Wellness High Fiber Low Carb Tortilla)
1/4 cup diced tomato
1/2 cup shredded lettuce
1 tablespoon pepper mayo
2-3 breaded chicken tenders (aprox. 100g)

Directions
Place tortilla on counter. Spread 1 tablespoon pepper mayo down the center of the tortilla.  Top with lettuce, tomato, and chicken tenders.  Fold and eat.

Serving Size: 1 sandwich
Calories: 322
Fat: 18.75 grams
Cholesterol: 50 milligrams
Sodium: 949 milligrams
Carbohydrates: 31.78 grams
Fiber: 13 grams
Sugar: 2.11 grams
Protein: 21.82 grams

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

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

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