Buffalo Chicken Enchiladas

Mexican food and I have a love/hate relationship.  I love the food, hate the calories.  However, Emily Bites had the super brilliant idea to combine Mexican food + Buffalo chicken and create the perfect marriage!  I have to tell you that these were WAY better than I thought they would be and I knew that they would be pretty darn good.  The hot sauce really gives this dish its flavor so use it at your discretion.  The amount that I used made this medium-spicy in my opinion so adjust accordingly.

Source: Ever so slightly adapted from Emily Bites

Ingredients:

6 oz. buffalo wing sauce (I used Frank's)*
10 oz. canned tomato sauce*
1 clove garlic, minced
2 tsp chili powder
1/2 tsp cumin
¼ tsp sugar
2 tsp extra virgin olive oil
1 small onion chopped
1 lb boneless skinless chicken breasts
3 oz. shredded part skim mozzarella cheese
¼ cup diced celery
1 jalpeno, minced
6 TBSP light blue cheese dressing (I used OPA)
10 (6 inch) corn tortillas
2 scallions, sliced (green parts)

*This is my recommended ratio for medium spice, but you can adjust it to your taste. If you think you’d like it hotter I encourage you to start with the ratio above and taste test while mixing so you can adjust the ratio to your liking. Between the tomato sauce and wing sauce you just want to make sure you end up with around 16 oz total. 

Directions:

1. Pre-heat the oven to 425. Lightly mist a 9x13 baking dish with cooking spray and set aside.
2. In a medium bowl, mix together the wing sauce, tomato sauce, garlic, chili powder, cumin and sugar until thoroughly combined and set aside.
3. In a large skillet or sauté pan, bring the oil to medium heat. Add the chopped onions and cook for a couple minutes until they start to soften and become fragrant. Add the chicken breasts in a single layer and cook for 3 minutes on one side, flip them over, and then continue to cook for 3 minutes on the other side. Add the sauce mixture to the pan and bring it to a boil. Lower the heat to medium-low and cover the pan. Simmer for about 20 minutes until the chicken is fully cooked through.
4. Remove the lid from the pan and transfer each breast to a cutting board, shredding it using two forks. Transfer the shredded chicken to a large mixing bowl. Add ½ cup of the sauce from the pan to the chicken along with the shredded cheese, jalapeno, diced celery and a tablespoon of the blue cheese dressing. Mix everything in the bowl together until well combined.
5. Microwave the tortillas for 30-60 seconds on high until warm and soft. Spread 1/4 cup of the chicken mixture onto a tortilla and tightly roll it up. Place the rolled tortilla seam side down in the prepared baking dish and repeat with the remaining tortillas. I fit them perfectly by placing 8 in a row and then placing two Spray the tops of the rolled tortillas with cooking spray above them, perpendicular to the others. Bake in the oven for 8 minutes until tortillas are slightly crispy.
6. Reduce the heat to 400 (don’t forget!) and pour the remainder of the sauce evenly over the tops of the enchiladas. Place back in the oven for an additional 18-20 minutes. Remove from the oven and drizzle a half a tablespoon of blue cheese dressing over the top of each enchilada. Sprinkle the sliced scallions over the top of the entire dish and serve!

Yield: 5 (2 enchilada) servings

NUTRITION INFORMATION:
314 calories, 27 g carbs, 11 g fat, 30 g protein, 4 g fiber (from myfitnesspal.com)

Taco Stuffed Zucchini Boats

First things first.....my blog has been falling apart!  The summer actually showed up and I've been selfishly enjoying it and slacking on the home cooking.  Working on getting back on the ball so we can head into the fall and then holiday season armed with some Hart Healthy dishes! That said, I'm hanging on for dear life to summer so tonight I made one of my season favorites. Zucchini as a substitute for a taco shell?  Yes, please!  Gina over at Skinnytaste hit the spot with this recipe!

Source: Skinnytaste

Ingredients:

• 4 medium (32 ounces) zucchinis, cut in half lengthwise
• 1/2 cup mild salsa
• 1 lb 93% lean ground turkey
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp kosher salt, or to taste
• 1 tsp chili powder
• 1 tsp paprika
• 1/2 tsp oregano
• 1/2 small onion, minced
• 2 tbsp bell pepper, minced
• 4 oz can tomato sauce
• 1/4 cup water
• 1/2 cup reduced fat Mexican blend shredded cheese
• 1/4 cup chopped scallions or cilantro, for topping

**  I also added a pinch of cayenne just for a little heat.

Directions:

Preheat oven to 400 degrees.  Place ¼ cup of salsa in the bottom of a baking dish.  Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half. Chop the scooped out flesh of the zucchini in small pieces and set aside 3/4 of a cup to add to the taco filling, (squeeze excess water with a paper towel) discarding the rest or save to use in another recipe. 

Brown turkey in a large skillet, breaking up while it cooks. When no longer pink add the spices and mix well. Add the onion, bell pepper, reserved zucchini, tomato sauce and water. Stir and cover, simmer on low for about 20 minutes. 

Using a spoon, fill the hollowed zucchini boats dividing the taco meat equally, about 1/3 cup in each, pressing firmly. Top each with 1 tablespoon of shredded cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through. Top with scallions and serve with salsa on the side.

Yield: 4 servings  (2 halves)

Nutrition info per serving: 286 calories,  12 g fat, 18 g carbs,  28 g protein

Grilled Shrimp Tostadas with Lime

Tostada Tuesday! Looking for a super-fast light summer meal?  Here is a fabulous 20 minute meal that could suit your weeknight quick-cooking needs!  Portion is huge and calories are small....my kind of meal.  I served these with a salad tossed in some homemade salsa ranch dressing. (Mix 1 TBSP salsa + 1 TBSP light ranch per salad) P.S.  If you wanted to keep this lower in carbs you could swap the tostadas for some low carb tortillas and just wrap the filling in those. Enjoy!

Source: Cooking Light

Ingredients:

Shrimp:
24 Large Shrimp, peeled and deveined
1/2 tsp. garlic powder
1/2 tsp. cumin
¼ tsp. kosher salt

Black Bean Salsa:
¼ cup chopped green onions
¼ cup cilantro
1 TBSP olive oil
1 TBSP red wine vinegar
1 TBSP minced chipotle chiles in adobo sauce
1 tsp. minced garlic
¼ tsp. kosher salt
1 (15 oz) can black beans (rinsed and drained)

Avocado Topping:
¼ cup plain fat free greek yogurt
1 tsp. lime juice
1 ripe peeled avocado (I substituted 3 TBSP prepared guacamole)
1 cup seeded chopped tomato

Cooking Spray
8 Corn Tostadas

Directions:

1. 1. To prepare shrimp, combine shrimp, garlic powder, cumin, and 1/4 teaspoon salt in a bowl. Let stand 10 minutes.
2. 2. To prepare black bean salsa, combine green onions and next 7 ingredients (through beans) in a medium bowl; toss to coat.
3. 3. To prepare avocado topping, combine yogurt, juice, and avocado (or guacamole) in a small bowl, mashing with a fork until smooth. Stir in tomato.
4. 4. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add shrimp to pan; grill 2 minutes on each side. Top each tostada with 1/4 cup bean mixture, 3 shrimp, and 1 tablespoon avocado mixture. 

Yield: 4 Servings (2 tostadas)

Nutrition Info Per Serving: 302 Calories, 10.8 g fat, 15 g protein, 40 g carb

Blueberry Balsamic Pork Tenderloin

I know my blog was falling apart but I'm back with a vengeance!  Life dealt me a hand of cards that I had to strategically play so I had to take some time to sort that out. And I moved to a new house thinking (as usual) that I didn't have that much stuff.  TOTALLY WRONG! I have SO MUCH shit.  Lol.  That said, I thought I'd start off my return with one of the easiest mouthwatering meals that will make you look like a gourmet chef.  Here ya go.....

Source: Slightly adapted from Clean Eating Magazine

Ingredients:

• 1 lb. fingeling potatoes (scrubbed and halved lengthwise)
• 2 tsp. olive oil, divided
• ¼ tsp. sea salt
• 3 TBSP Balsamic Vinegar, divided
• 2 tsp olive oil
• 1 tsp. dried thyme
• 1/2 tsp. fresh cracked pepper
• 6 oz. fresh blueberries
• 1 lb. pork tenderloin sliced 1/2 thick
• 1 TBSP dried parsley
• 2 heads romaine lettuce, chopped
• 2 oz goat cheese

Directions:

Preheat oven to 375 degrees.  Line a baking sheet with parchment paper.  In a large bowl toss potatoes, 1 tsp. olive oil and ¼ tsp salt.  Spread cut side down on baking sheet. Bake for 30 mins.

In a small bowl whisk 1 TBSP vinegar, 2 tsp. olive oil, thyme, pepper, and 1/2 tsp. salt until combined.  Set aside.

In a large nonstick skillet, combine blueberries, 2 TBSP vinegar, and 2 TBSP water.  Heat on medium and cook stirring occasionally until blueberries are soft enough to pop when pressed gently with a heat-proof spatula, about 5 mins.  With spatula, smash the blueberries.  Add the pork, nestling beneath the blueberry mixture and cook for 3 mins.  Turn and cook for 2 more minutes.  Remove from heat.

In a separate large bowl, toss potatoes with remaining 1 tsp. olive oil and parsley.  In a medium bowl, toss lettuce and vinegar-thyme mixture.  Divide lettuce, potatoes, and pork among plates.  Top pork (and salad if desired) with a few crumbles of the goat cheese.

Yield:  4 servings

Nutrition info per serving (4 oz pork, 2 cups lettuce, 1/4 lb potatoes) : 365 calories, 10.5 g fat, 40 g carbs,  27 g protein, 6 g fiber

Gnocchi with Bacon, Escarole, and Tomatoes

The next few dishes are going to be inspired by the "clean out the pantry" philosophy.  Lol. We are moving and the less pantry items we have to move the better off we'll be.  So it's all about creativity....oh and The Food Network Magazine.

Source: Ever so slightly adapted from The Food Network Magazine

Ingredients: 

• 2 tablespoons extra-virgin olive oil
• 4 slices center cut bacon, cut into 1/4-inch pieces
• 1/2 onion, chopped
• 1 small head escarole, roughly chopped
• Kosher salt and freshly ground pepper
• 1 17 .5-ounce package potato gnocchi
• 1 cup cherry tomatoes, halved
• 1/2 cup sun dried tomatoes
• 1/2 cup grated parmesan cheese
• 2 tablespoons chopped fresh parsley

Directions: 

Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the bacon and cook, stirring occasionally, until browned and crisp, about 7 minutes. Add the onion and continue cooking until softened, about 2 minutes. Stir in the escarole, 1/2 teaspoon salt and a few grinds of pepper. Cook until the escarole is completely wilted, about 3 minutes.

Meanwhile, bring a large pot of salted water to a boil. Add the gnocchi and cook as the label directs. Reserve 1/2 cup cooking water, then drain the gnocchi and add to the pot with the escarole mixture. Add the reserved cooking water and stir to coat, about 1 minute. Stir in the tomatoes, parmesan and parsley; season with salt and pepper.


Yield: 4 Servings
Nutrition info per serving: 481 calories, 23 g fat, 35 g carbs, 6 g fiber, 13 g protein

Buffalo Turkey Burgers with Blue Cheese Broccoli Slaw

Back from a short hiatus and thought it would be appropriate to share a grill recipe! Tis the season! This is a fun way to make a turkey burger not so boring....it's got a little kick but not too spicy so if you want to turn up the heat use your favorite brand of hot sauce! Another fantastic recipe from Gina at Skinnytaste.com!

Source: Skinnytaste

Ingredients:

• 1 1/2 cups broccoli slaw
• 1/4 cup skinny blue cheese dressing
• 1.25 lbs 93% lean ground turkey
• 2/3 cup grated carrots (grate in food processor) 
• 1/4 cup seasoned whole wheat breadcrumbs 
• 1 clove garlic, grated 
• 1 tbsp red onion, grated
• 1/4 cup Franks Hot Sauce
• salt and fresh pepper
• oil spray
• 5 slices reduced fat cheddar
• 5 whole wheat burger buns 

Directions: 

In a medium bowl combine broccoli slaw and skinny blue cheese dressing. Set aside.

In a large bowl, combine ground turkey, carrots, breadcrumbs, garlic, onion, hot sauce, salt and pepper. Makes 5 equal patties, 5.5 oz each

Heat a large skillet on high heat. When hot, lightly spray the oil. Add burgers to the pan and reduce the heat to medium-low.

Cook on one side until browned 4-5 minutes, then flip. Cook another 4 minutes or until burgers are cooked all the way through (keep heat medium-low to prevent burning); top with cheese and place on a toasted burger buns topped with broccoli slaw.

Nutrition info per serving:

Calories: 358 • Fat: 15 g • Protein: 38.3 g • Carb: 22.7 g • Fiber: 5.6 g • Sugar: 5.9

Blackened Halibut w/ Roasted Red Pepper Sauce

Yum. Yum. Yum. I'm pretty sure blackened is one of if not the best way to cook fish.  Picked up some Alaskan Halibut from Keegan's on my way home from work, threw some blackened seasoning on it, and had Brian throw it on the grill.  Doesn't get much easier than that! Serve with a salad and some haricot vert for a low carb meal!

Source: Amy Hart

Ingredients:

• 4-6 oz Halibut filet per person
• Extra Virgin Olive Oil
• Your favorite blackened seasoning ( I used Zatterain's)

Sauce:

• 1/3 cup roasted red peppers (jarred works well for the consistency)
• 1 tsp garlic paste (you can use 1 garlic clove instead....just mash it up)
• 1-2 TBSP of reduced fat mayo
• 1 TBSP reduced fat sour cream
• 1/2 tsp dried parsley
• 1/2 tsp Old Bay seasoning
• Dash cayenne pepper
• Salt and Pepper to taste 

Directions:

• Chop the roasted red bell peppers finely. 

• In a bowl combine the garlic, peppers, and liquid from the peppers. Stir together and mash the mixture with a fork or back of a spoon.

• Add mayo and sour cream and keep mashing and stirring.

• Add seasonings and stir vigorously until there are no lumps from the mayo and sour cream. Cover with plastic wrap and refrigerate.

• Turn on the grill, rub the fish with the olive oil and coat with the blackened seasoning.

• Grill 5 mins per side. Careful when flipping the fish.

• Warm up the sauce from the refrigerator, squeeze lemon juice over the fish, and serve with a dollop of the sauce on top.

Nutrition info per serving ( 1 filet + 1 TBSP of sauce): 425 calories, 23 g fat, 25 g protein, 5 g carbs

Bacon Cheeseburger Wraps

The next best thing to a nice big juicy bacon cheeseburger all bundled up in a low calorie, low carb wrap! You won't even miss the bun!  Emily Bites does such a great job coming up with fun recipes like this. You MUST check out her site!

Source: Emily Bites

Ingredients:

1 lb 95% lean ground beef 
1 T McCormick Hamburger Seasoning
4 Laughing Cow Light Queso Fresco & Chipotle Wedges, cut into pieces
2 T Ketchup
2 t Yellow Mustard
1/3 cup 2% shredded sharp cheddar cheese
2 T Hormel Real Bacon Bits
4 light wraps (I recommend Flatouts...I used a different brand here and they were too flimsy)
½ a medium tomato, cut into pieces
1 – 1 ½ cups shredded lettuce

Directions:

1. Bring a large skillet to medium heat. Add the ground beef and hamburger seasoning and cook until meat is browned. Drain meat. Clean skillet and set aside.
2. Place meat in a medium bowl and add the cheese wedges, ketchup, mustard, cheddar and bacon bits. Stir to combine. Microwave on high for one minute. Stir again until meat is evenly coated.
3. Spoon a quarter of the meat mixture (around a generous ½ cup) onto the center of each flatout and spread the mixture lengthwise, leaving about an inch at each end. Evenly distribute the shredded lettuce and tomato pieces across the top of the meat. Fold in the 1” ends of the flatout over the filling and then fold in the long ends to cover it.
4. Lightly mist the large skillet with cooking spray and bring over medium-low heat. Place the wraps fold-side down onto the skillet (I did them in batches of two) and let them cook for 3-4 minutes or until golden. Flip the wraps and continue to cook until golden on the bottom. Cut in half and serve.

Yield: 4 wraps

Nutrition info per wrap: 335 calories, 13g fat,  22g carbs, 40g protein 

Baked Chicken Parmesan

I love chicken Parmesan because it’s a meal pretty much anyone will eat without complaint. This version isn't bad for you since it’s baked not fried.  I saw this recipe over at  Skinnytaste and wanted to try it because it is only 251 calories per serving! I added some seasonings and served this with a little whole wheat spaghetti.

Source: Adapted ever so slightly from Skinnytaste


Ingredients: 

• 8 chicken cutlets (or breasts sliced in half)
• 3/4 cup seasoned breadcrumbs (I used whole wheat)
• 1/4 cup grated Parmesan cheese
• ¼ tsp garlic powder
• 1 tsp italian seasoning
• ¼ tsp red pepper flakes
• 2 tbsp butter, melted 
• 3/4 cup reduced fat mozzarella cheese 
• 1 cup low sugar marinara 
• cooking spray

Directions:

1. Preheat oven to 450°. Line a large baking sheet with foil and spray lightly with cooking spray
2. Combine breadcrumbs, Parmesan cheese, and seasonings in a shallow bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken.
3. Lightly spray chicken with a little more cooking spray (this makes it crispy) and bake in the oven for 20 minutes. Remove from oven, spoon sauce over chicken and top with shredded cheese. Bake 5 more minutes or until cheese is melted and chicken is done. Serve over whole wheat spaghetti.

Yield : 8 servings

Nutrition info per serving: 251 calories, 9.5 g fat, 13 g carbs, 31.5 g protein
*does not include the spaghetti 

Turkey Stuffed Peppers

One of my all time favorite dishes I have ever made.  I could seriously eat this everyday and be completely happy.  Most traditional stuffed pepper recipes are made with rice and sour cream but I left those out to keep this low fat, low carb, and packed with protein.  Not to mention the nutritional benefits of the antioxidants and vitamin C in the bell peppers! The smoky sweetness of the bell peppers in this dish marry so well the flavors in the filling.  Yum!

Source: Amy Hart

Ingredients:

• 4 large red bell peppers
• 1 tsp olive oil
• 1 lb extra lean ground turkey
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 2 tsp. beef bouillon granules
• 1/2 tsp. garlic powder
• 1 tsp chil powder
• 1/2 tsp cumin
• 1/4 tsp. black pepper
• 1/4 tsp. salt
• 1/2 tsp Lawry's seasoned salt
• 1 c. mushrooms, finely chopped
• 1 c. shredded reduced fat cheese
• 1/2 c. green onion, thinly sliced
• 1 c. hot water

Directions:

Preheat the oven to 350 degrees. Halve the red bell peppers through the stem. Clean out the insides and seeds. Heat olive oil in a pan over medium heat and brown the turkey, chopped onion and garlic until pink is gone. Add 1 tsp. beef bouillon and all seasonings. Stir. Add the mushrooms and cheese. Stir until cheese is melted and remove from heat. Set aside. Mix the hot water with the remaining bouillon. Stir and let dissolve. Fill the red pepper halves with filling. Pour the water/bouillon mix into a baking dish and place the filled peppers into the baking dish. Cover with foil and bake for 35 minutes. After 35 minutes, remove cover and spoon some juice onto the meat filling. Replace cover, and bake for an additional 10 minutes.  Garnish with the green onions and serve.

Yield: 4 servings (2 halves per serving)

Nutritional info per serving: 316 calories, 9 g fat, 17 g carbs, 39 G protein

Calculated using myfitnesspal.com

Almost Cuban Panini

I could honestly eat this sandwich everyday and be happy. I looooooove a good Cuban sandwich and even though this isn't a true Cuban, it is equally as good and guilt free!  It's a little lighter and a little quicker.  I look at it as a "souped-up" version of a ham and Swiss. : )  You can serve these with a whole serving of  Alexia Yukon fries and the whole meal is under 500 calories!

Source: Amy Hart


Ingredients:

• 1 Sub bun ( I used Kroger's bakery brand. You could also use french bread)
• 2 oz Oscar Meyer Carving Board Turkey breast (warmed up)
• 1-2 slices of ham ( I use Private Selection Rosemary ham)
• 2 slices of fat free Swiss singles
• 3 slices of sandwich stuffer pickles
• Dijon mustard
• Red fat mayo with olive oil
• Pam cooking spray-butter flavor

Directions: 

Slice the bun open and spread mustard on one side and mayo on the other. Place cheese and pickles on the bread. Add turkey and top with ham. Close your sandwich, spray a Panini grill  (you could also make this in a grill pan and place a heavy object on top of the sandwich to help smash it down) with buttered flavored Pam and press down until the cheese is melted and the crust is a little crispy. Cut and enjoy!

Yield: 1 sandwich

Nutrition info per serving: 335 calories, 5 g fat, 37 g carbs,  33 g protein

(Calculated using myfitnesspal.com)

Chicken Cordon Bleu Pasta Bake

Kudos to the creative mind that thought it would be a good idea to turn Chicken Cordon Bleu into a casserole! Brilliant! This version, courtesy of Emily Bites is absolutely divine! It's like a Swiss cheese version of Mac-n-cheese with some protein added in! Enough said. Yum.

Source: Emily Bites


Ingredients:

• 8 oz uncooked wheat pasta (I used elbows)
• 4 TBSP light butter, divided
• 3 TBSP flour
• 2 cups skim milk
• 3/4 tsp salt
• 1/4 tsp black pepper
• 8 oz 2% Swiss Cheese slices, torn into strips
• 1/3 cup fat free sour cream
• 2 cups chopped or shredded cooked chicken breasts
• 6 oz lean cooked ham, diced
• 1/4 cup seasoned bread crumbs
• 1/4 cup grated Parmesan cheese

Directions:

1. Pre-heat the oven to 350. Lightly mist a 9x13 baking dish with cooking spray and set aside.
2. Cook pasta in salted water according to package instructions. Drain and set aside.
3. While the water is boiling for step one, melt 3 tablespoons of the light butter in a medium saucepan over medium-low heat. Add the flour to the butter and stir to combine. Add the milk a little at a time and whisk the flour mixture into the milk until smooth. Add the salt and pepper and stir to combine. Turn the heat up to medium and add the swiss cheese to the milk mixture. Whisk together for about 5 minutes until smooth and thick.
4. Combine the cooked pasta, chicken, ham, sour cream and cheese sauce and stir until well mixed. Spread the mixture evenly into the prepared baking dish.
5. Place the remaining tablespoon of light butter in a skillet over medium heat until melted. Add the bread crumbs and Parmesan and brown breadcrumbs for 1-2 minutes, stirring frequently. Sprinkle the bread crumb/Parmesan mixture over the top of the casserole and bake for about 30 minutes until golden and bubbly.

Yield: 8 servings (1 ¼ cup)  

Nutrition Info per serving: 336 calories, 31 g carbs,  10 g fat, 31 g protein, 3 g fiber

Butternut Squash and Black Bean Enchiladas

Of all the nights my husband wants to help me cook he picks the night I try to sneak in a vegetarian meal. Go figure. The good news is that he was more inclined to eat it after helping and I got to blame him for how spicy the dish was since he left the seeds in the jalapeño when he diced it. : ) HOT! The even better news.....we LOVED it! A huge thanks to Skinnytaste for coming up with this great dish!




Source: Skinnytaste.com

Ingredients:

• 1 cup red enchilada sauce (I used canned)
• 1 tsp olive oil
• 2 1/2 cups peeled butternut squash, cut 1/2-inch-dice
• salt and pepper, to taste
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 jalapeno, seeded and diced (unless you like A LOT of heat...then leave the seeds in)
• 10 oz can Rotel tomatoes with green chilies
• 1 1/2 cups reduced sodium canned black beans, rinsed and drained
• 1/4 cup cilantro
• 1 tsp cumin
• 1/2 tsp chili powder
• 1/4 cup water
• 8 medium low-carb whole wheat flour tortillas (I used La Tortilla Factory)
• 1 cup reduced-fat shredded Mexican cheese
• 2 tbsp chopped scallions, for garnish
• reduced-fat sour cream, for serving (optional)

Directions:

1. Preheat the oven to 400°F. Place 1/4 cup enchilada sauce on the bottom of a large baking dish.

2. Heat olive oil over medium-high heat in large skillet. Add onions, garlic, and jalapeno and cook a couple of minutes until onions become translucent and garlic is fragrant. 

3. Add cubed butternut, Rotel tomatoes, black beans, water,  cilantro, cumin and chili powder and season with salt and pepper to taste. Cover and cook over medium-low heat, stirring occasionally, 

until the squash is tender, about 30 to 35 minutes.

4. Place about a generous 1/3 cup filling in the center of each tortilla and roll, place on the baking dish seam side down. Repeat with the remaining filling. 

5. Top with remaining enchilada sauce and cheese and bake, covered with foil until hot and the cheese is melted, about 10 minutes. Top with scallions and eat with sour cream if desired.

Yield: 8 servings

Nutrition info per serving: Calories: 185 • Fat: 6 g • Protein: 13 g • Carb: 29 g • Fiber: 13 g 

Buffalo Meatloaf

 My husband told me when we first got married that he did not eat meatloaf.  Now he requests this meal weekly. This is quite possibly my signature dish....yum! Tonight I made it with some Asparagus topped with carmelized onions  and blue cheese crumbles. Comment below if you want the side dish recipe.

Source: Amy Hart

Ingredients:

• 1 lb ground buffalo
• 1 TBSP olive oil
• 1/2 tsp kosher salt
• 1/8 tsp black pepper
• 1/4 cup Eggbeaters (or 1 egg lightly beaten)
• 1/2 cup panko breadcrumbs
• 1/4 cup italian seasoned breadcrumbs
• 1/4 cup fat free milk
• 1 tsp Worcestershire sauce
• 1 tsp dijon mustard
• 1 TBSP minced onion
• 1/8 tsp thyme
• 1/8 tsp rosemary 
• 4 oz tomato sauce
• Hot Sauce (to taste)

Directions:

1. Preheat oven to 350 degrees

2. Combine all ingredients except tomato sauce and hot sauce in a large bowl and mix together. DO NOT over mix! Transfer meat mixture to a loaf pan packing down the meat.

3. Mix tomato sauce and hot sauce together. (I use about 1 TBSP of Frank's) Spread over loaf.

4. Bake uncovered for 45 mins to 160 degrees the turn on broiler and broil for 3 minutes. Remove and let rest for 5-10 mins before slicing.

Yield : 6 servings
Nutrition info per serving: 227 calories, 13g fat, 4g carbs
(Calculated using myfitnesspal.com)

Chicken Breast with Pancetta Cream and Peas

Another delectable foolproof dish from Cooking Light! It's a little higher in calories and fat than I tend to make but well worth keeping the calories low on the side dishes to indulge in this treat. I served it with a side salad. Enjoy!

Source: Cooking Light

Ingredients:

• 
  
• 1 tablespoon olive oil 
• 4 garlic cloves, thinly sliced
• 1 1/2 ounces pancetta, chopped
• 4 (6-ounce) skinless, boneless chicken breast halves 
• 3/8 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1/2 cup dry white wine 
• 1 cup unsalted chicken stock (such as Swanson)
• 2 tablespoons mascarpone cheese
• 2 tablespoons water 
• 2 teaspoons all-purpose flour
• 1 cup frozen green peas, thawed
• Directions:

1. 1. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add garlic; cook 2 minutes, stirring frequently. Remove garlic from pan using a slotted spoon; reserve garlic. Increase heat to medium-high. Add pancetta; sauté 4 minutes or until crisp. Remove pancetta from pan using a slotted spoon; reserve pancetta.
2. 2. Sprinkle chicken with salt and pepper; sauté 4 minutes on each side. Remove chicken from pan. Add wine; bring to a boil, scraping pan to loosen browned bits. Cook until the liquid almost 
3. 
   
4. evaporates (about 3 minutes). Return chicken to pan. Add stock; bring to a boil. Reduce heat to medium, cover, and cook for 6 minutes or until chicken is done. Remove chicken from pan.
5. 3. Add mascarpone to pan, stirring with a whisk until smooth. Combine water and flour, stirring with a whisk. Add flour mixture to pan; bring to a boil. Cook 2 minutes; stir in pancetta, garlic, and peas. Cook 1 minute. Serve sauce over chicken.

Yield: 4 servings (1 chicken breast + 2 TBSP sauce)

Nutrition info per serving:  387 calories, 17.9 g fat, 42 g protein, 7.7 g carbs

Pan Seared Tilapia w/ Black Bean And Corn Salsa

My inspiration behind this dish was simple....WARM WEATHER! We had a little taste of it this past weekend and it was glorious so I thought I'd bring a little of that brightness to the plate tonight. Serve with some steamed green beans and potatoes for a complete meal.

Source: Amy Hart

Ingredients:

• Juice of 2-3 limes
• 1 TBSP Olive Oil
• 1/2 tsp salt
• 1 clove garlic
• 2 cups cooked corn kernels (you can use fresh, frozen, or I used canned)
• 1 cup canned black beans (rinsed, drained)
• 1/2 small red onion, diced
• 1/4 cup sweet red bell pepper, diced
• 3 TBSP chopped cilantro
• 4 tilapia filets (4-6 oz each)
• 1 tsp Old Bay seasoning
• 1 Avocado, cubed

Directions:

1. Whisk together all but 1 tsp of the lime juice, olive oil, garlic, and salt in a large bowl. Add in the corn, beans, onion, bell, pepper, and cilantro. Stir together and refrigerate until later.

2. Sprinkle the fish filets with the remaining lime juice and season each with 1/4 tsp Old Bay. Heat 1 tsp olive oil in a skillet over med-high. Add fish and cook 3-4 minutes on each side. Remove from heat.

3. Add the avocado to the salsa and stir gently.  Top each fish filet with some of the salsa and serve.

Yield: 4 servings

Nutrition info per serving:  314 calories, 7 g fat, 28 g protein, 31 g carbohydrates, 8 g fiber
(Calculated using myfitnesspal.com)

Vegetable and Greens Hash with Poached Egg

Sticking with the "Cooking Light" recipe pool this week. TOTALLY outside the box for me but very simple and chock full of lots of delicious vegetables in one dish. Super nutritious!

Source: Cooking Light

Ingredients:

• 
  
• 2 tablespoons olive oil 
• 1 medium red onion, vertically sliced
• 1 tablespoon chopped fresh thyme
• 4 garlic cloves, chopped
• 2 1/2 cups cubed peeled sweet potato 
• 2 1/2 cups cubed peeled red or Yukon gold potato
• 1/4 cup water 
• 4 ounces Lacinato kale, stemmed and chopped (about 2 packed cups)
• 3 ounces fresh spinach (about 3 cups)
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon white vinegar
• 4 large eggs 
• 2 teaspoons hot sauce (optional)
• Directions:

1. Heat a large nonstick skillet over medium heat. Add olive oil to pan; swirl to coat. Add onion; cook 5 minutes or until tender and lightly browned. Add thyme and garlic, and cook 1 minute, stirring constantly. Add potatoes and 1/4 cup water; cover and cook over medium-low heat for 15 minutes or until potatoes are tender, stirring every 5 minutes. Stir in kale, spinach, salt, and pepper; cook, covered, 3 minutes or until greens wilt. Remove pan from heat; keep warm.

1. Add water to a large skillet, filling two-thirds full, and bring to a boil. Reduce heat; simmer. Add vinegar. Break each egg into a custard cup, and pour each gently into pan; cook for 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon. Place about 1 1/4 cups hash on each of 4 plates, and top each serving with 1 poached egg. Drizzle each egg with 1/2 teaspoon hot sauce, if desired.

Yield: 4 servings 

Nutrition info per serving:  326 calories,  12 g fat,  12 g protein, 43 g carbs, 5.5 g fiber

Wasabi and Panko-Crusted Pork with Gingered Soy Sauce

Another Cooking Light delight! This magazine/website is one of my favorite resources and I utilize it A LOT! This is one of my go-to recipes when I'm looking for something with an Asian influence.  I served these over brown rice with some spiced whole carrots roasted with some red onion.

Source: Cooking Light

• Ingredients:
• 2/3 cup panko (I use Ian's whole wheat)
• 1 large egg white, lightly beaten
• 4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
• 1 teaspoon peanut oil
• Cooking spray
• 1/8 teaspoon salt
• 1 tablespoon bottled ground fresh ginger (such as Spice World)
• 1/3 cup fat-free, less-sodium chicken broth
• 2 tablespoons sake or dry sherry
• 2 tablespoons low-sodium soy sauce
• 2 teaspoons sugar
• 1 teaspoon wasabi paste
• 1/3 cup thinly sliced green onions

Directions:

1. Place panko in a shallow dish. Place egg white in another shallow dish. Dip pork in egg white; dredge in panko.
2. Heat peanut oil in a large nonstick skillet coated with cooking spray over medium-high heat; add pork. Cook for 4 minutes on each side or until done. Remove pork from pan; sprinkle with salt.
3. Reduce heat to medium. Add ginger to pan; cook 30 seconds, stirring constantly. Combine broth and the next 4 ingredients (through wasabi) in a small bowl, stirring well with a whisk. Add broth mixture to pan, scraping pan to loosen browned bits. Stir in green onions. Spoon sauce over pork.

Yield: 4 servings

Nutritional info:  215 calories,  7 g fat, 11 g carbs, 25 g protein

Jalapeño Turkey Burger

The key to a good turkey burger (especially if you are using 99% lean turkey) is moisture. Enter the whole egg.  I like to also add some form of heat when I'm cooking with such a lean protein. Don't let the title scare you though, you can always seed the jalapeño. No seeds = no heat!  I served the burgers with some delicious baked polenta fries in order to make this my Hart Healthy dish!

Source: Amy Hart

Ingredients:

• 8 ounces 99% lean ground turkey
• 1 Large Egg (beaten)
• 2 TBSP breadcrumbs (I used Ian's whole wheat panko)
• 1/4 tsp Lawry's Seasoned Salt
• A few dashes of hot sauce 
• Olive Oil Spray
• 2 slices fat free cheese ( I used Swiss)
• 2 Whole Wheat Buns
• 1 Jalapeño sliced thin 
• 2 TBSP low-fat mayonnaise

Optional Burger toppings: Lettuce, Onion, Tomatoes


Directions:

1. Preheat a grill or grill pan to med-high heat.

2. In a medium bowl mix the egg and the breadcrumbs.

3. Add in the turkey, salt, and hot sauce and mix until combined.

4. Shape evenly into 2 patties and spray the patties with olive oil spray.

5. Place the patties in the grill pan and cook 2-3 minutes per side. Add the cheese to the patties with about 1 minute left.

6. Place the bottom of the bun on a plate (toasted if desired) and top with burger toppings of your choice and jalapeño slices. Follow with the patty. Spread the mayo on the top bun and serve.

Yield: 2 servings

Nutritional info:  325 calories,  11 g fat, 21 g carbs, 36 g protein, 3 g sugar
(Calculated from myfitnesspal.com)

Chicken with Tomatoes, Goat Cheese, and Basil

Another super simple one! Serve this dish with some steamed asparagus drizzled with Balsamic vinegar and you're done. Quick weeknight dinner with easy clean-up!

Source: Amy Hart

Ingredients:

• 4 4-ounce)  boneless, skinless chicken breasts 
• Sea salt and pepper to taste
• Olive oil spray (I prefer to use my Misto)
• 1/2 cup diced tomatoes
• 2 cloves garlic minced
• 1/4 tsp italian seasoning
• 2 ounces (about 1/2 cup) goat cheese crumbles
• 2 tablespoons sliced fresh basil leaves

Directions:

1. Preheat oven to 350 degrees.

2. Mix together the tomatoes, garlic, and italian seasoning in a small bowl.

3. Season chicken with salt and pepper and place a skillet over med-high heat. Once the pan is heated, spray with olive oil spray.  Add the chicken to the pan and cook 1-2 mins on each side.

4. Remove the pan from the heat and add 2 TBSP of the tomatoes and 1/2 oz of the cheese to each chicken breast. Transfer the pan and finish cooking the chicken in the oven for about 8-10 minutes until chicken is no longer pink and cheese is melted. Top each chicken breast evenly with the basil.

Yield: 4 servings

Nutrition info per serving:  175 calories,  4 g fat,  2 g carbohydrates,  29 g protein
(Calculated from myfitnesspal.com)

Polish Pierogies with Peppers

Quick. Easy. Delicious. For those nights when you really don't feel like cooking. Possibly because you went out the night before. Late. On a work night.

Source: Adapted from Devin Alexander

Ingredients:

• 6 Potato and Cheddar Pierogies (I used Mrs. T's)

• Olive oil spray ( I use my Misto*)

• 4 ounces of fully cooked  kielbasa ( I used Hillshire Farms turkey sausage)

• 1/2 cup sauerkraut ( from a bag or jar....not canned)

• 1/2 red or yellow bell pepper sliced in strips

• 1/4 tsp oregano 

• 1/8 tsp crushed red pepper flakes (optional)

• Salt and pepper to taste

Directions:

1. Boil the Pierogies according to directions.

2. Place a nonstick skillet over med-high heat. Mist the pan with the spray and add sausage, sauerkraut, peppers, and seasonings. Cook 4-5 mins until warmed through.

3. Drain Pierogies and place in serving bowl. Top with sausage and sauerkraut mixture.

Yield: 2 servings
Nutrition info per serving: 350 calories, 12 g fat, 39 g carbs, 15 g protein. This dish is a bit high in sodium....in case you are watching that intake.

*Misto Oil Sprayer....much healthier than the cooking sprays you buy in the store. Who wants to eat propellant?

Black Bean & Cheese Flatout

Flying solo for dinner tonight so I figured I'd take advantage of my vegan options for an evening. (Husband's not a fan) Meatless Mon....uh...Tuesday!

Source: Amy Hart

Ingredients:

• 1 Flatout Light Wrap
• 1/2 cup black beans (I used Kuner's SW Jalapeno Black Beans)
• 1 oz shredded reduced fat cheddar
• 2 TBSP salsa
• Cilantro
• Shredded lettuce
• Optional: Low fat sour cream for dipping

Directions:

1. Spray nonstick pan w/ cooking spray ( I use my Misto*) and heat to medium.
2. Pile black beans, cheese, salsa, cilantro, and lettuce onto the wrap.
3. Wrap up like a burrito and pan sear seam side down for 2-3 mins. Flip and cook another 2-3 mins.
4. Serve with sour cream on the side for dipping

Yield: 1 wrap
Nutrition info per serving: 325 calories, 10 g fat, 37 g carbs, 23 g protein, 2 g sugar
(Calculated from myfitnesspal.com)

*Misto Oil Sprayer...much healthier than the cooking sprays you buy in the store. Who wants to eat propellant??

Broiled Tilapia & Broccoli Potato Parmesan Purée

Broiled Tilapia w/ Horseradish
Source: Quick Fix Meals- Robin Miller

     Ingredients:

• 2 Tbsps chopped fresh chives
• 2 Tbsps chopped fresh parsley leaves
• 2 tsps prepared horseradish, or more to taste
• 1⁄3 cup light mayonnaise
• cooking spray
• salt and freshly ground black pepper
• 1⁄2 tsp garlic powder
• 1 lemon
• 4 (6-oz) tilapia fillets

Directions:

1. Preheat the broiler. Coat a large baking sheet with cooking spray.

2. Finely grate 1 teaspoon of zest from the lemon and set aside. 

3. Squeeze the juice from the lemon over both sides of the fish. Season both sides of the fish with salt and pepper, to taste, and the garlic powder. Place the fish on the prepared baking sheet and broil until fork-tender, about 3 minutes per side.

4. Meanwhile, in a medium bowl, combine the mayonnaise, lemon zest, horseradish, chives, and parsley. Serve the fish with the mayonnaise mixture spooned over the top.

Yield: 4 servings

Nutrition info per serving: 213 calories, 6 g fat, 4 g carbs, 35 g protein, 1 g sugar
(Calculated from myfitnesspal.com)

Broccoli Potato Parmesan Purée
Source: Amy Hart

Ingredients:

1 large Russet Potato 
4 cups broccoli florets 
2 tsp garlic paste (I use Amore brand in the tube)
1/3 cup skim milk
1/4 cup red fat Parmesan cheese grated
1/8 cup red fat cream cheese
Salt and Pepper to taste
1/4 tsp red pepper flakes

Directions:

1. Peel and cut potato into chunks, place in saucepan and cover with water by a couple of inches.

2. Bring to a boil and boil for 6 minutes. Add broccoli and boil for an additional 2 minutes or until potato is fork tender. Drain and return to pan.

3. Add the garlic paste, milk, Parmesan, cream cheese, salt, pepper, and red pepper flakes. Mash with a potato masher or mix with hand mixer until you reach your desired consistency.

Yield: 4 servings

Nutrition info per serving: 165 calories, 3 g fat, 23 g carbs, 8 g protein, 1 g sugar
(Calculated from myfitnesspal.com)