Spicy Black Bean Burgers

Delicious and very healthy Black Bean Burgers!

You will need:
1 (16 ounce) can black beans, drained and rinsed, then dried (as best you can because the mixture will adhere better if they are dry)
1/2 Green Bell Pepper, cut into pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg (or egg substitute)
1 Tbsp chili powder
1 Tbsp ground cumin
1 tsp hot sauce
1 tsp ground red pepper
1/4 cup bread crumbs
1/4 cup steal cut oats (you could use all bread crumbs or sub other oats if you have them)

Directions:

1. If grilling, preheat grill for high heat and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees and lightly oil baking sheet.
2.  In a medium bowl, mash black beans with fork until thick and pasty.
3.  In a food processor, finely chop bell pepper, onion and garlic.
4.  press onion, garlic and pepper into fine strainer.  The more dry they are, the better the mixture will be.  Stir into beans.
5.  In a small bowl, stir egg, chili powder, hot sauce, cumin, red pepper.  If you are concerned about the spice level, you can add the egg to the beans last and taste for spice as you go.
6.  Stir the egg mixture into beans.  Mix in the bread crumbs and oats until mixture is sticky and holds together.  Divide into 4 patties.
7.  If grilling, place patties on foil and grill about 8 minutes on each side.  If baking, place patties on baking sheet and bake for 10 minutes on each side.

Each burger is 200 calories and has 3 g fat and 33 g of total carbs (3 g of sugar)

Panang Chicken -Reduced from 50g fat per serving to 6.7g

My boyfriend and I love, love, love the Panang chicken.  We always order it from Thai restaurants.  I wanted to make it at home and was just appalled and probably more surprised than I should have been that the recipes came out to be over 50g of fat per serving.  I set out to make it at least more healthy than what we get in the restaurants and it came out pretty freaking delicious.

You will need:

1.5 lbs  boneless skinless chicken
Panang Curry Paste
4 cups coconut milk
4 Tbs palm sugar
1 Tbs fish sauce
6 Kaffir Lime leaves (torn)
1 red Thai chili
1/4 cup fresh Thai basil leaves
1/2 cup baby corn
1 cup broccoli florets
4 dried Thai chilies

White sticky rice

Much of the fat from the restaurant recipes comes from using full-fat coconut milk.  I shopped around and I think I found one of the healthiest brands (Silk).  It definitely thins out the final product, so if you wanted to, you could thicken the sauce by whipping starch into the curry paste and coconut milk.  I had to go to the international store for the Curry paste and Lime leaves.  I ended up using fresh basil instead of thai basil.  The taste is a bit different and it cooks differently, but they are not cooked in this recipe, so the substitution was just fine.  Also, you will note that there is not amount for the curry paste.  The paste should have a recommended amount per pound of chicken on the container.  I used 4 tsp for this brand, but another recipe I saw called for 5 Tbs- what a big difference that could have made.  I will warn that the palm sugar and fish sauce dramatically change the taste of the dish.  I added both at the end little by little for the perfect taste.  I recommend tasting the sauce before and after adding each.

Here is a photo of some of the ingredients I thought would be difficult to find/recognize:

Let's get cooking!

Prepare rice as directed by package.

1.  Fry the curry paste in a wok or large pan in cooking oil until fragrant
2.  Stir in the coconut milk, chopped fresh pepper and whole dried pepper and bring to a boil
3.  Add the chicken (cubed) and cook until almost done (10-15 min)
4.  Stir in the palm sugar, fish sauce, vegetables and lime leaves.  Allow to simmer for 5 minutes.
5.  Serve over rice, garnish with basil leaves and enjoy!


Here are the approximate nutrition facts (assuming that this makes 4 servings and not including the rice)

Calories 295
Total Fat 6.7g
Saturated Fat 5 g
Cholesterol 82.5 mg
Sodium 1446 mg
Potassium 170 mg
Total Carbs 18.2 g
Fiber 3.3 g
Sugar 10.8 g
Protein 35.5 g

Healthy Taco Salad

Delicious alternative to Taco night!

You will need:

4 oz (uncooked) rotini pasta

1/2 lb lean ground beef or lean ground turkey

Taco Seasoning (I used all natural taco seasoning for the first time, instead of a grocery store brand and the meat came was much improved)

1 tsp ground red pepper

1/4 tsp turmeric

1 Tsp hot sauce (or 2 Tbsp Salsa)

2 Tbsp Greek Yogurt

2 Tbsp Reduced Fat Cheddar Cheese (shredded)

Lettuce

1 Tbsp chopped onion

Diced jalapenos

Refried beans (not pictured, I used canned refried black beans.  I like to add hot sauce or enchilada sauce to give them more flavor and make the canned beans more creamy)

Prepare Rotini according to its packaging directions.

Brown meat and add taco seasoning according to its packaging directions (add water and amt of seasoning per lb of meat specified by instructions).  Add turmeric and ground red pepper.


While meat is cooking,

     combine hot sauce (or salsa) and greek yogurt.
     Warm beans on stove and add hot sauce or enchilada sauce to taste

Place a portion of the cooked rotini on two bowls.  Top with meat, beans and lettuce.  Sprinkle each with half the cheese and a dollop or salsa/sour cream.  Garnish with jalapenos and onion.

Healthy Ultimate Tuna Salad

Looks good right?

I have been on this kick of trying to sub greek yogurt whenever possible.  Here's what I did:

I used half low fat Miracle Whip and half greek yogurt.  I tried it with a fourth yogurt and the rest mayo.  I honestly think it tastes awesome and not that different.  Give it a try.

To get the "ultimate" spice that I like, I use the following other ingredients:

crushed red pepper

finely diced onion

diced jalapenos

hard boiled eggs (all egg whites and 1 yolk)

finely diced celery

Healthy Corn and Bacon Chowder- So Flavorful!!!

This recipe turned out so flavorful!

You will need:

2 medium uncooked yukon gold potatoes
1/2 cup uncooked celery (finely chopped)
1 can whole kernel gold corn (rinsed and drained)
1 red pepper (diced)
1 Lg. shallot (finely chopped)
4 oz Canadian bacon (diced)
2 cups Fat Free Skim milk
1/2 tsp salt
1 tsp fresh ground black pepper
1 tsp crushed red pepper
1 tsp hot sauce (El Yucateco was awesome in this)

I also made this with one can of 2% evaporated milk.  I used the same amount (2 cups) by adding the evaporated milk and then topping it off with skim to reach the 2 cup mark.  This made the chowder a bit thicker.  Evaporated milk can sometimes be substituted for heavy cream in soups.  It worked out nicely, but it didn't make as much of a difference as I thought it might.  I also would like to try this out with turkey bacon instead of the canadian.

Pierce potato in several places with a fork; microwave on high power until tender, turning over once, about 8 minutes. Allow to cool; peel and mash.

Meanwhile, coat a large saucepan with cooking spray. Add celery, shallot, corn and red pepper; sauté over medium-high heat for 5 minutes.

Stir bacon and milk into saucepan; stir in mashed potato and mix well. Season with salt, pepper, red pepper, and hot pepper sauce; stir to combine. Cover and simmer 10 minutes (do not allow to boil). Yields about 1 1/2 cups per serving.

(Healthified) Creamy Roasted Red Pepper Penne Pasta with Chicken

You will Need:

2 cups penne pasta (I used whole wheat)
1 tsp ground Red Chili Pepper (sub Cayenne if you don't have it)
2 cups shredded Italian cheese (I used 1 cup 2% mozzarella and 1 cup Italian pesto cheese with basil added)
1/2 tsp garlic powder
1/4 tsp ground black pepper
1 tsp ground basil (I used 1/2 tsp because of the basil infused cheese)
1 Tbsp basil pesto paste (again omitted in place of delicious cheese)
1 can (12 fl oz.) skim evaporated milk (instead of heavy whipping cream)
6 oz chicken (sliced)
1/2 cup roasted red peppers
1 small tomato diced (not pictured- delicious afterthought) 
1/2 TBS crushed red pepper

  

PREPARE pasta according to package directions, adding roasted red peppers to boiling pasta water for last two minutes of cooking time; drain.

SAUTEE chicken until cooked through. 

MEANWHILE, COMBINE evaporated milk, cheese, crushed red pepper, ground red chili pepper, basil, garlic powder and pepper in medium saucepan. Cook over medium-low heat, stirring occasionally, until cheese is melted.  Add chicken and tomato to mixture. Remove from heat.

ADD pasta and roasted red peppers to cheese sauce; stir until combined. 

GARNISH with crushed red pepper

Calories 491, Total Fat 11.9g, Saturated Fat 5.4g, Cholesterol 53.4g, Sodium 620mg, Total Carbs 49.4g, Fiber 5.5g, Sugars 11.8g, Protein 36g

Super Healthy Ice Cream- made only with bananas

So I've heard of this and I thought I would give it a try.

You cut the bananas into thin slices, I used a cheese slicer, and freeze them over night.  Then you throw them in the blender and you get a nice creamy ice cream.

It was very good, but I wanted to give it another flavor besides banana, so I added some cocoa.  It was very good.  Still very banana, but I couldn't believe how creamy and ice cream-like it was.  I wonder what it would do to throw in some peanut butter besides make it less healthy!  Ooh and maybe sprinkle some graham crackers over the top too.