healthy

January 15, 2014

Recipe for Black Bean Patties

Don’t run away yet.  Trust me, these are worth trying!

Filled with black beans, artichokes, olives and green chiles.  Seasoned with hot sauce, chili powder and cumin.  Thickened up with oatmeal!

Spicy, Healthy and Cheap to make.

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Ingredients:

• 15 oz. black beans
• 4 oz. can diced chiles
• ½ onion
• 3 garlic cloves
• 6 oz. jar artichoke hearts
• 12 large black olives
• 3 Tbsp. Egg Whites (or 1 egg)
• 1 Tbsp. chili powder
• 1 Tbsp. cumin
• 1 Tbsp. hot sauce
• ¾ cup oatmeal

Directions:

• Drain and rinse black beans
• Mash black beans and chiles
•Chop onion, garlic, artichokes and olives in food processor.  My processor is tiny so I had to chop the onions and garlic in one round and artichokes and olives the second round.
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•Add chopped mix, egg whites and seasoning to beans
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• Once ingredients are combined, add oatmeal.  Mix should be sticky
• Place in refrigerator for 15 minutes
• Form 6 patties, place on prepared baking sheet
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• Bake 30 minutes, flipping half way through
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• If desired ‘fry’ patty on pan sprayed with olive oil for a few minutes if you prefer a crisper outside.
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I added a little hot sauce on top for a bit more kick (I could eat Cholula Hot Sauce on most everything).
Enjoy!
Black Bean Patties
Nutritional Info for 1 patty (if making 6 patties)
146 Calories
22 grams Carbohydrates
9 grams Protein
January 7, 2014

Healthy Baked Chicken Enchiladas

If you are like me, when you hear the word enchilada you think red sauce and cheese.  Extra cheese.

This recipe goes a whole new direction by using Greek Yogurt and minimal cheese and still tastes great.  This recipe packs some extra protein power as well.

 

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Sincere apologies for the less than appetizing coloring.  iPhones not ideal for food.  Clearly.

On a positive note, I received a call from Sony today saying they received my camera, and it goes in for repair tomorrow!

They also said they would call every three days to update me on the status.

A+ for customer service.

But, one has to ask what kind of surgery they are performing on the darn thing if it’s in for that long?  Dang!

 

Moving on…

 

Healthy Chicken Enchiladas

  • 1-2 cooked and shredded chicken breasts
  • 1 1/2 cups Greek Yogurt
  • 1 1/2 cups salsa
  • 1 Can Diced Green Chile’s
  • 2 Tbsp. Hot Sauce
  • 2 Tbsp. Enchilada Seasoning
  • Corn tortillas
  • Reduced Fat Cheddar Cheese
  • Black Olives

* All Ingredients are estimates.  Add or subtract amounts as desired *

1) Mix together shredded chicken, yogurt, chile’s, salsa, hot sauce and seasoning.

2) Spread mixture in center of corn tortilla, roll, place seam side down in prepared 9×13 pan.

3) Repeat until pan is full.

4). Spray EVOO on the top of each corn tortilla, sprinkle with cheese and olives.  Cover with foil and bake at 350 for 20-25 minutes.

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5) Remove foil, add extra cheese if desired, serve, enjoy!

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Printable Recipe

Baked Chicken Enchiladas

December 15, 2013

Better For You ~ Gingerbread Granola

Good morning!  Hope you all have enjoyed a good weekend.  I am on my way out the door for the Ugly Sweater 5K run with a group of gals.  It’s going to be COLD!!

I wanted to share with you first a Gingerbread Granola recipe I put together last week.  I have always steered clear of granola due its usual high sugar, butter and oil content.   This recipe I created contains NO butter or oil and incorporates nutrient dense ingredients. 

Winning!

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Enjoy!

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I was pleasantly surprised that my first batch turned out really good.  I packaged it up into mason jars and handed them out to some of my coworkers for a fun holiday gift. 

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Merry Christmas!  Have a great Sunday!

 

November 21, 2013

Better For You Greek Dip

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I am completely in love with this healthy dip.  The Greek yogurt packs in protein, the calamata olives provide Vitamin E and healthy fats and the veggies and hummus offer a healthy punch of vitamins, minerals and fiber. 

Can’t go wrong, folks. 

This recipe was inspired by Iowa Girl Eats.

Ingredients

  • Greek Yogurt
  • Sun Dried Tomato Hummus
  • Calamata Olives
  • Reduced Fat Tomato Basil Feta Cheese
  • Tomato
  • Red Onion
  • Fresh Basil

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Spread a hearty portion of yogurt on a serving plate.  Top with a layer of hummus and then finish it off with chopped olives, tomatoes, onions, feta cheese and basil.

Serve with cucumbers, crackers or chips. 

 

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Good luck not eating the entire plate by yourself!

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