Tomato Basil Pizza

When I used to live in Phoenix, there was a unique store and restaurant around the corner called La Grande Orange Grocery.  There was one perfect night nearly seven years ago...  I was eight months pregnant with Baby #2 and was so hungry I could have eaten a house.  Not a good situation.  The Doc and his dad took me to La Grande.  I ordered a Tomato Basil Pizza and am pretty sure I ate the entire pizza myself (I was eating for two, right?).  It hit the spot like nothing else had in months.  I've dreamed of that pizza ever since -- until now.  Now I make it all the time.

True love.  Yum.



Tomato Basil Pizza
by www.trainermomma.com

1 whole wheat pita
1/3 cup marinara sauce (I used Classico)
1 tsp garlic, minced
2 Tb mozzarella cheese, reduced fat
3-4 fresh basil leaves, chopped
1 roma tomato, sliced
1 Tb feta cheese, reduced fat
freshly cracked pepper

Preheat oven to 425 degrees.

Spread the sauce all over the pita.  Sprinkle the minced garlic evenly all over the pita.  Spread the mozzarella cheese over the top of the pita.  Next, sprinkle the basil leaves topped with as many tomatoes as you like.  Top with the feta cheese.  Finish off your creation with some freshly cracked pepper.

Carefully place your pizza on the middle oven rack.  Bake for 8-10 minutes or until your cheese is bubbling and crust is a golden brown.  Remove carefully.

Enjoy.  Like, really really enjoy.  I LOVE this pizza.

Make one serving at 282 calories.

Find a printable version of this recipe here.

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Salmon Soft Tacos

Trainer Momma Trivia:  I HATE SEAFOOD.

I grew up in the desert, people.  No fish were anywhere.  The only fish I remember eating as a kid were very smelly, breaded fish sticks.  Bleeck.

This aversion runs a bit - OK, a lot -  contrary to healthy living, being that I should be eating fish about twice a week.  The Doc LOVES all the healthy fish, my kids eat it just fine -- it's me who is eating it in a corner with my eyes closed and nose plugged (I am not kidding here.  That's really how I eat fish).

I have made much more of an effort in the past two years, I am proud to say.  However, I still can do A LOT better.

We are eating more than chicken over here, I swear.  I just haven't mastered many fish recipes that I love, since obviously I just don't love the fish part.  This recipe, however, with an entire cup of the Black Bean Salsa, I was able to come close to enjoying.

My family downed it and I kept it down.  That's saying a lot :)

Salmon Soft Tacos
by www.trainermomma.com
adapted from EatingWell

2 Tb extra-virgin olive oil
1 Tb chile powder
1 Tb fresh lime juice
1/4 tsp kosher salt
1/8 tsp freshly ground pepper
4 4-ounce wild salmon fillets, about 1-inch thick,
8 corn tortillas

Preheat oven to 350 degrees.

Mix oil, chile powder, lime juice, salt and pepper in a small bowl.  Rub it liberally all over the salmon.  Bake in oven uncovered for 15-20 minutes until salmon is flaky**.

Remove from oven and slice each fillet in half horizontally.  Serve on a corn tortillas with 1/2 cup of Black Bean Salsa.

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Makes 8 tacos.  158 calories per taco (no salsa).  231 calories with salsa.

**This would be delicious grilled.  My BBQ is dead, so I have to bake everything for a while.

Find a printable version of this recipe here.

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Traditional Meatloaf

OK, I will admit I am not a big meatloaf fan.  However, my father loves this comfort food, and the Doc inhales it, so it does get made once a month or so.  I love see the look on their faces when I tell them its a meatloaf night :)

Traditional Meatloaf
by www.trainermomma.com

Meatloaf:
1 lb ground beef, very lean
2 slices of whole wheat bread, diced up very small
2 eggs
3/4 cup skim milk
2-4 Tb sprinkle dried onions
2-3 Tb sprinkle parsley
1/4 tsp sage
1 tsp salt
1/8 tsp pepper
3/4 - 1 cup grated vegetable (sweet potato, butternut squash, zucchini, yellow squash, or finely cut spinach are all my favs)

Topping:

1/4 c ketsup, reduced sodium and no HFCS

2 Tb brown sugar

1 tsp dried mustard (yellow mustard can substitute)

Preheat oven to 350 degrees.

In a large bowl mix the above ingredients with your hands.  Put in a loaf pan and cook for 50 minutes.

While you are waiting mix up topping in a small bowl.  Remove from oven and pour off grease.  Spread topping over top of the meatloaf.

Cook for 10 more minutes.

Makes 8 large slices.  178 calories per slice.

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Pasta (Without the Pasta) Dinner

We went to a fancy restaurant the other night and I asked the chef to put together a dish similar to this one:  a pasta dish minus the pasta.  They were glad to oblige.  I told them they should add it to the menu.  They said they would consider it.  Of course, we left a big tip :)

I pull this one out of the fridge at home all the time.  It's typically when my family has spaghetti with meat sauce, and I'm not too hip on all the calories the whole wheat spaghetti is going to add to my plate.  So, I substitute some type of vegetable.  You name it:  zucchini, spaghetti squash, broccoli, cauliflower.  Anything works.  Then, I can get some more vegetables in, some protein, a filling dinner, and not so many heavy calories.

Pasta (Without the Pasta) Dinner
by www.trainermomma.com

1 lb lean ground turkey or beef
32 oz jar of marinara sauce (I've been using Classico Tomato Basil lately)
parmesan cheese, shredded
vegetable of your choice (zucchini, yellow squash, spaghetti squash, broccoli, cauliflower, eggplant, etc.)
seasoning blend

Brown up the meat and drain off the remaining liquid.  Add a jar of your favorite marinara sauce.

Steam up loads of vegetables and fill up your plate/bowl.  Season to taste.  Top with 1/2 cup of the meat sauce and 1 Tb of the parmesan cheese.

Around 200 - 220 calories depending on what your vegetable is.

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Mexican Rice Casserole

Once again, I hit the jack pot on one of my favorite recipe blogs, For the Love of Cooking.  I made a few tweaks here and there, and in the end this dish got a thumbs up.

OK, catch your breath.  It looks like a ton of ingredients, but mostly they are just spices.

Mexican Rice Casserole
by www.trainermomma.com
adapted from For the Love of Cooking

1 1/2  cups brown rice, prepare per instructions
1 lb lean ground beef (I used 96/4)
1/2 sweet yellow onion, diced (or a few Tb of onion powder)
3 cloves of garlic, minced
1 tsp paprika
1 tsp chili powder
1 tsp dried cumin
1 tsp garlic powder
1 tsp dried oregano
1/2 - 1 tsp crushed red pepper flakes
sea salt and freshly cracked pepper, to taste
1 15 oz can of black beans, drained and rinsed
1 15 oz can of tomato sauce
3-4 Tb fresh cilantro, chopped (divided)
1 cup of shredded cheddar cheese, reduced-fat (I mixed some Monterey Jack in there, too)
3-4 tomatoes, sliced thickly

Preheat oven to 350.

Prepare rice according to instructions.

In a large skillet (I mean large!)  over medium high heat, brown ground beef.  Cook beef for about 4 minutes then add the onion and all of the seasonings.  Stir until well combined for about 8-10 more minutes until onion is tender and meat is done.  Add the minced garlic and cook for an additional 1 minute.

To the beef and onion mixture, add the cooked rice, black beans, tomato sauce, and some cilantro (save the rest for garnishing).  Mix ingredients thoroughly.

Coat a large baking dish with cooking spray and pour the meat/rice mixture into the dish and spread it evenly.  Place the tomato slices on top and cover with cheddar cheese (I left a section without the tomatoes for those - ahem, the Doc - who won't eat cooked tomatoes).

Spray a piece of tin foil with cooking spray (to avoid the cheese sticking to it) and cover the baking dish. Bake for 20 minutes at 350.  Remove tin foil.  Bake for an additional 5-7 minutes until the cheese is melted and golden brown.

Remove from oven and top with remaining cilantro.  Let it sit for a few minutes, then slice it up.

Add a little salsa, reduced-fat sour cream, or guac and WHOA.  You are in the dinero, senorita!

Makes 12 servings.  222 calories per serving.

Find a printable version of this recipe here.

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Sweet Potato Enchiladas

If I see a recipe that includes sweet potatoes and Mexican food -- I AM THERE.  Luckily, my family was with me on this dish too.  Whew.

This one came from my friend Kim.  There is some good cooking going on in her kitchen, I tell you.  Check out her healthy recipes here.

Sweet Potato Enchiladas
by www.trainermomma.com
source:  Kim Hedges

2 sweet potatoes, peeled, cooked, and mashed
4 Tb fresh cilantro, chopped and divided
1 onion, chopped
2 cloves garlic, minced
1 can black beans, drained and rinsed
1/2 cup water
2 Tb chili powder
2 tsp ground cumin
2 Tb soy sauce, reduced sodium
7 or 8 whole wheat tortillas or Flatout Bread
baby spinach leaves, torn
1 can green chili enchilada sauce
1 handful of cheddar cheese, reduced-fat

Peel, cook, and mash sweet potatoes (I steam mine in the microwave until tender).

Mix sweet potatoes and 2 Tb of cilantro in a bowl.

In a medium sized pan, spray nonstick cooking spray.  Saute onions on medium high heat until they are translucent.  Add garlic, stir for 1 minute.  Add beans, water, chili powder, cumin, and soy sauce.  Cook and stir until most of the water has been evaporated.  Mix in the remainder of the cilantro and remove from heat.

In a tortilla, put 2 Tb or so of sweet potato mixture, then 2 spoonfuls of bean mixture and top with some torn spinach.  Roll up and place in a lightly sprayed baking dish.  Repeat for the rest of the enchiladas.

Top with enchilada sauce and cheese.

Bake at 350 for 20-25 minutes until cheese is golden brown.

Makes 7 servings.  215 calories per serving.

For a printable version of this recipe, click here.

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Baked Sweet and Sour Chicken

Sweet and Sour Chicken
by www.trainermomma.com
adapted from Kitchen Kousins, Karalee Jones' recipe

2 lbs of chicken or 4 large chicken breasts cut in half, boneless, skinless
20 oz can of pineapple chunks, drained (save juice!)
3/4 cup pineapple juice
3/4 cup water
1/3 cup sugar
1/4 cup vinegar
2 T. soy or teriyaki sauce, reduced sodium
2 Tb cornstarch
1 Tb chicken bullion
1 large bell pepper, sliced
1 stalk of celery, chopped

In a baking dish, place chicken breasts, pineapple, bell pepper and celery.

Stir pineapple juice, water, sugar, vinegar, soy sauce, cornstarch, and chicken bullion in a saucepan until  boiling. Stir constantly until it thickens and sugar is dissolved.

Pour thickened sauce over the chicken and other goodies in the baking dish.

Cover with tin foil and bake at 350 for 30 - 45 minutes or until chicken is done.  Serve over brown rice.

Makes 8 servings.  182 calories per serving (not including brown rice).

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Boneless Honey BBQ "Wings"

I don't get wings.

When I eighteen I was dating this totally great guy.  However, every week he took me to this local restaurant for "All You Can Eat Wing Night".  Although I cannot remember the name of the restaurant for the life of me, I do remember that boy downing, I'm talking downing plates upon plates of wings.

There were hot wings, mild wings, Teriyaki wings, Ranch wings, Cajun wings, and more.
There were piles of bones every where.
He had sauce dripping down his chip and hands.
He was sucking the meat off the bones and licking the sauce off his fingers.
We never spoke more than two words while at this restaurant.
Apparently all that wing eating was serious business.

Although that wing experience did not leave a good taste in my mouth (literally and figuratively) this one did.  Easy, fast, and no bones.



Boneless Honey BBQ "Wings"
by www.trainermomma.com
source:  I Can't Believe It's Not Fattening! by Devin Alexander

1/4 cup BBQ Sauce (find one w less than 9g of sugar and preferably all natural)
2 Tb honey
1/4 tsp garlic powder
salt and pepper to taste
16 chicken tenderloins (about 1 lb), trimmed

Combine the BBQ sauce and honey in a small bowl.  Set aside.

Sprinkle the garlic powder, salt, and pepper on tenderloins and toss to combine.

Place a nonstick skillet over high heat.  When hot, spray the skillet with nonstick cooking spray.  Lay the chicken side by side in a single layer (work in batches if you need to).  Cook the strips until they are browned on the outside and no longer pink on the inside, around 3-5 minutes per side.

When all the chicken is cooked, turn the heat to low and return all the chicken to the skillet.  Pour BBQ mixture over the chicken and gently stir until all the tenderloins are well coated and the sauce is warm.

Remove pan from heat.

Let the wings sit in the pan for an additional 5 minutes.  Toss them again (the sauce will be a little thicker).  Serve immediately.

Makes 4, 4-wing servings.  164 calories per serving.

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Chicken Nuggets

Chicken nuggets -- specifically Dino Nuggets -- used to be a staple in the Reading household.  Without thinking, I would just grab a huge bag, or two, at Costco, and throw them at the kids whenever I didn't feel like cooking.  

Well, over time, things have changed.  After I took  2 seconds to actually read the back of the Dino Nugget bag and couldn't pronounce a lot of the ingredients (what is methylcellulose?) -- I about croaked when I saw how many calories there were in just 5 nuggets:  260!  Holy cow!  And the Doc would easily eat triple that on a weekend afternoon.  I had to get rid of them ASAP.

We've been Dino Nugget free for several years now.

But my family never forgot.

I sent out a plea on the Trainer Momma Facebook page recently for some healthyChicken Nugget ideas with ingredients that were actually food -- and several of you came through.  I plan on trying all of them.

  This was my first attempt -- and my family loved them.

Chicken Nuggets


adapted from One More Moore by www.trainermomma.com
2 lbs chicken breasts, boneless, skinless cut into chunks
1 cup whole wheat flour
dash of Salt & Pepper
1 cup whole wheat bread crumbs (recipe coming soon!)
2 tsp Italian seasoning (find recipe here)
1/2 cup parmesan cheese, finely grated
2 eggs
2 Tb water
2-4 Tb olive oil

Preheat oven to 350. Roll up your sleeves for some fancy schmancy cookin':)

You will need 3 bowls OR 2 large zip lock bags and 1 bowl (think Shake 'N Bake. Since I'm always running behind schedule, this is my preferred method).

Bag/bowl #1:
Mix flour, salt and pepper.

Bowl #2:
Whisk eggs and water until combined.

Bag/bowl #3:
Mix cheese, bread crumbs, and Italian seasoning.

Take your chicken chunks and put them in Bag/bowl #1, the flour mixture, and coat.

Remove chicken and dunk them in bowl #2, the egg mixture, and coat.

Now put chicken in Bag/ bowl #3, the bread crumb and cheese mixture, and coat.

Heat a large pan on medium heat. Add a few tablespoons of olive oil. Add the nuggets and cook around 2 minutes per side until browned (work in batches if you have to). This part seals in some of the moisture and prevents them from drying out.

After browned, place on a cookie sheet that is lined with foil and sprayed with nonstick cooking spray. Cook in the oven for around 10-12 minutes.

Remove from oven -- Tada! Your very own chicken nuggets that your kids will love and you will even eat some too!

4 oz. (around 5 nuggets) is 160 calories.

For a printable version of this recipe, click here.

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Baked Chicken

I've had a few of you ask how I bake my chicken for many of my recipes.  Here is a step-by-step for this simple process:

Baked Chicken
by www.trainermomma.com 

1-5 frozen boneless, skinless chicken breasts
seasoning blend (I use Morton's Nature's Seasons Seasoning Blend, reduced-sodium)

Step 1.  Preheat your oven to 325 degrees.

Step 2.  Quickly run your chicken under the faucet just to get them wet.

Step 3.  Place the chicken in a baking dish and sprinkle with your favorite seasoning blend on both sides of the chicken.

Step 4.  Cover with foil. THIS IS WHAT MAKES IT AWESOME.

Step 5.  Put it in the oven and let it cook for 90 minutes or so.

Step 6.  Remove from oven and WHALA!  You now have some baked chicken that is ready to go in just about anything.

Trainer Momma Tip #1:  How do you know if your chicken is done?  I am super paranoid about this and have overcooked many a chicken breast.

• If you cut into it and it isn't pink in the middle that is the first indicator of done.  
• Also, if you cut into it, press down on the top with a fork, and clear juices run out -- it is done.

Trainer Momma Tip #2:  I like to cook it long and at a lower temperature because I feel that it makes the chicken soft and moist.  However, when I've been shorter on time, I've cooked it at 350 for an hour and it is great.  When the chicken is defrosted, you can even cook it for less time.  I also have zapped it a covered dish in the microwave, however, it doesn't turn out nearly as juicy.

For a printable version of this recipe, click here.

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Vegetarian Chili

This is sans-meat version of my Cheater Chili.  Some days I just can't eat one more bite of meat.  This is a great, filling main dish.  And no one ever misses the meat :)



Vegetarian Chili
by www.trainermomma.com

1 pkg of Hurst's HamBeens Cajun 15 Bean Soup -- beans ONLY (not the Cajun spice packet)
3 8-oz. cans of tomato sauce, no salt added
4 large spoonfuls of salsa
1 1/2 tsp salt
2 Tb chili powder (or more if your family prefers more kick)
pepper, sprinkle generously
favorite seasoning blend, sprinkle generously
1 yellow squash, grated
1 cup matchstick carrots
1 can corn, drained

I use the Quickcook method on the back of the Bean Soup bag to soften my beans:

1.  Place rinsed beans in a pot with 3 quarts of water.
2.  Bring to a rapid boil.  Reduce heat, cover and continue boiling 60-70 minutes.  Stir occasionally to prevent sticking.

Beans should be soft and tender.  Sometimes I drain off water or add water, depending how chunky or soupy I want my chili to be.  I lean towards the chunky side.

This recipe can take ANY other veggies you want to add.  These are just some safe ones I had on hand, however eggplant, peppers, sweet potatoes, etc. would ROCK this dish.

Add the rest of the ingredients, then let simmer for 30 minutes.

Makes 8  1-cup servings.

1 cup is 315 calories.

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Fiesta Bake

Some people are anti-casserole.  Not I.  My family loves them.  This recipe has been in our family forever.  I've said before that my mother was amazing in every way, however she did not like spending a whole lot of time in the kitchen.  She DID make Fiesta Bake, however.  I've added a few more veggies to it and my family loves it.

Fiesta Bake
adapted from Set for Life


1 lb extra-lean ground beef or turkey
1 clove garlic, minced
1 onion, diced -- or in our family onion powder :(
1/2 tsp salt
1/4 tsp pepper
1 10-oz can enchilada sauce, mild or hot (The adults prefer hot, kids like the mild.  I switch back and forth.)
1 8-oz can tomato sauce, no salt added
1 can black beans, drained and rinsed
1 can chili beans or pinto beans, drained and rinsed
1 17-oz can corn, undrained
1 large zucchini, shredded
1 4 1/4-oz can chopped olives (we skip these)
8-10 corn tortillas, torn into quarters
1/2 cup finely shredded cheddar cheese, reduced-fat

Brown beef, garlic and onion.  Drain of grease.  Season with salt and pepper.  Add sauces, beans, corn, zucchini and olives.  Place 1 cup meat mixture in the bottom of a large casserole dish or two smaller ones.  Add a layer of the torn corn tortillas.  Repeat layers until meal mixture and tortillas are used, ending with the meat mixture.

Cover and bake at 350 or 30 minutes.  Sprinkle with cheese and let stand 10 minutes before serving.

Makes 12 servings.  235 calories per serving.

**When I don't have zucchini, I have used yellow squash, chopped spinach, or shredded sweet potatoes.  They all work.

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Goolash

This is my father's favorite hands down.  I have to stop him from eating it straight from the pot.

Goolash
by www.trainermomma.com


1 lb. lean ground beef (or ground turkey)
2 large cans of tomato sauce, no salt added
1 tsp garlic salt
1/3 cup dry minced onion -- or a few Tb of onion powder in our house :(
1 tsp pepper
oregano (sprinkle liberally)
1/2 lb. whole wheat pasta noodles (elbow, shell, rotini, etc.)
1 zucchini, shredded
1 medium sweet potato, shredded

Cook whole wheat pasta according to directions.

In a large pan, brown the beef.  Drain.  Add the spices, tomato sauce, pasta, zucchini, and sweet potato.  Stir, cover with lid, and simmer on medium - low for 20-30 minutes or until sweet potatoes are tender.

1 cup is 232 calories.

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Mexican Pizza

I've seen this floating around on the web and in some cookbooks.  So, I just went for it and whipped up my own.  Easy peasy.

Mexican Pizza
by www.trainermomma.com
adapted from For the Love of Cooking

7-8 inch whole wheat tortillas
1 lb. lean ground beef or turkey
taco seasoning
fat-free refried beans
reduced fat cheddar cheese
salsa
green onions, cilantro, tomatoes, avocado, reduced fat sour cream

Preheat oven to 350 degrees.

Cook up the ground beef and add appropriate amount of taco seasoning.  Let simmer according to directions.

Take one tortilla and spread 1/4 cup beans on it and 1/4 cup of the seasoned meat.  Top it with another tortilla.  Place several of these "pizzas" on a cookie sheet.  Bake for 10 minutes.

Remove from oven, and top with salsa and 1/4 cup of cheese.  I left some without salsa for the wackos in my family that don't like it.  Put back in the oven for 5-7 minutes.

Top with the goodies and enjoy!

Each pizza yields four slices.  1 slice is 156 calories.

For a printable version of this recipe, click here.


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Turkey, Ham, and Cheese Stromboli

This is a personal favorite.  This is a kick to make, and fantastic for leftovers.  

Turkey, Ham, and Cheese Stromboli
by www. trainermomma.com


1 whole wheat pizza dough (find recipe here)
3-4 Tb honey mustard
5 slices of reduced sodium deli turkey**
5 slices of reduced sodium deli ham**
5 slices of Jarlsberg Lite cheese
cornmeal
1 beaten egg
poppy or sesame seeds

Preheat oven to 375 degrees.  Roll out dough to be about 12"x8" rectangle.

Spread the mustard all over the the dough.

Arrange the turkey, cheese, and ham.

Roll up the Stromboli from one side (similar to making cinnamon rolls).  Be sure to pinch the edge of the seam and tuck the ends under.

Place the Stromboli on a jelly roll pan that has been sprinkled with corn meal.  Cut long diagonal slashes, about 1/2 inch deep along the top of the loaf.  Brush the top of the loaf with the beaten egg, and sprinkle with poppy of sesame seeds (I didn't have any).

Bake for 15-20 minutes, until the bread is a gorgeous golden brown.  Cool slightly before cutting and serving.  Or, if you prefer to eat your Stromboli cold (me! me! me!), let it cool entirely, then wrap it up and refrigerate.

Dip in marinara sauce and enjoy!

Servings 12.
125 calories per slice

** Trainer Momma Note:  I highly recommend using reduced-sodium, lean meats for Stromboli.  I have tried normal meats with this and it tastes like I am dumping an entire bottle of salt in my mouth.

For a printable version of this recipe, click here.

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Whole Wheat Pizza

Let's just say, once you've made this -- YOU'VE ARRIVED.  It's time to take Papa John's off your speed dial.

On Trainer Momma, I really try to provide recipes that use ingredients that you don't have to drive all over town to find.  There is one, however, that I will be surprised if you find it at your local grocery store:  dough relaxer.  You can make this without the relaxer, however, with it you need no WWF moves in order to form your crust.

Just like my whole wheat bread, I have only tried this recipe in my beloved Bosch mixer.  It is significantly smaller than the bread recipe, so a KitchenAid may be able to cut it.  However, I do not know if it will develop the gluten like the Bosch does so well.

Whole Wheat Pizza
by Shar's Bosch Kitchen Center

2 cups warm water
1 cup freshly ground whole wheat flour to start (I like to use White Wheat)
1 cup high gluten bread flour
1 cup semolina flour
1 Tb honey
1/4 cup olive oil
1 Tb sea salt
2 Tb dough relaxer
2 Tb SAF Instant Yeast
2 Tb Italian seasoning

Preheat oven to 375 degrees.

In the Bosch with the dough hook, mix ingredients well.  Continue to add whole wheat flour until the dough cleans the side of the bowl (I end up adding another 1 1/2 cups making a total of 2 1/2 cups of whole wheat flour).  It should be soft, but not sticky.  Let it mix about 8 minutes.

Remove from bowl, then break, into three portions for three crusts.  Dough can be kept in the refrigerator for 2 days or the freezer for two months (score!).

Spread out one crust on pizza stone and top with favorite toppings:

Pizza or spaghetti sauce (look for no high fructose corn syrup!  I like Classico Tomato Basil)
Turkey Pepperoni
Reduced-fat mozzarella cheese
Peppers
Squash
Red onions
The sky's the limit here!

Bake at 375 degrees for 10-15 minutes until golden brown.

Never call Domino's again.

Cut into 8 slices, it runs around 190 calories per slice.

For a printable version of this recipe, click here.

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Chicken Fajitas

Chicken Fajitas

by www.trainermomma.com

2 lbs of boneless, skinless chicken, sliced thinly
1 onion, thinly sliced
1 red pepper, thinly sliced
1 green pepper, thinly sliced
2 tsp chili powder
1/2 tsp ground cumin
1/4 tsp salt
1/2 cup chicken broth
1 Tb fresh lime juice
corn tortillas

In a heated skillet, brown the chicken.  Then add spices, broth and lime juice and reduce heat and simmer for about 5 minutes.

In another skillet, pour in olive oil and cook onion and peppers until just tender.

I like to use one corn tortillas, a LOAD of the vegetables and 4 oz of chicken.

331 calories.

For a printable version of this recipe, click here.

Lasagna

This is loaded with veggies, protein, fiber and still as comforting as ever!  A regular favorite in our home.

Lasagna

by www.trainermomma.com

1 lb ground turkey
1/2 c onion, chopped
2 cloves garlic, minced
24 oz spaghetti sauce (I use Classico)
3/4 c water
2 c cottage cheese, low fat
1/2 c Parmesan cheese
1 T parsley
1 pkg. whole wheat lasagna noodles, uncooked
2 cups mozzarella cheese, grated
1 zucchini, shredded
2 cups fresh spinach, chopped fine

Preheat oven to 375 degrees.

Brown ground turkey and add onion and garlic.  When cooked, add spaghetti sauce and water.

In another bowl, blend the cottage cheese, Parmesan cheese and parsley.

Start layering in a casserole dish:  4 or 5 noodles, meat mixture, spinach, cottage cheese mixture, then half of mozzarella cheese.  Then more noodles, meat mixture, zucchini, cottage cheese mixture, then the rest of the mozzarella.

Cover with foil and cook for 1 hour.  Let sit about 10 minutes before serving.

Makes 12 servings.  227 calories per serving.

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