CHICKEN BEAN SUPREMES

Yes, you guessed it, another bean recipe!  I told you we have been eating a lot of beans lately!

The bean we especially like using alot of is the Cannellini bean because of the awesome health benefits.  Did you know its one of the least glycemic bean?  Did you know they are great in lowering cholesterol and are super charged with antioxidants?  There are so many great things about the cannellini bean that makes it a must in any ones diet, its worth checking out.

 

I super sized these bean rolls into 4 servings but you can make them smaller.  We usually have 1 with a dinner salad and it is a great filling meal.  I also used a spicy chicken sausage but you can use plain ground chicken or turkey and season it yourself.  My husband raved about these, hope you like them too!

 

 

CHICKEN BEAN SUPREMES

 

1/2 lb spicy chicken sausage

1/2 cup red and green peppers, diced

1/2 cup onions, diced

1 10 3/4 oz can Campbell's Healthy Request cheddar cheese soup

4 large fajita style, whole wheat tortillas

1 15 oz can cannellini beans

1/2 cup sharp cheddar cheese

 1 10oz can green enchilada sauce

 

 

 

Preheat the oven to 400.  Spray a medium saucepan, with cooking spray and brown the ground chicken, peppers and onion on medium high heat.  Turn off heat and stir in the can of cheddar cheese soup.

 

Pour 1/2 the can of enchilada sauce on a plate and have another plate ready to wrap  your tortillas on

 

Dip tortillas in sauce and coat both sides.  Transfer to spare plate.

 

To each tortilla, add 1/4 the chicken mixture, 1/4 can beans

and

1/8 cup sharp cheddar cheese

Roll up (do not tuck ends) and lay in baking pan( I used a 7 x 11 pan)

Pour the other 1/2 can of enchilada sauce over the top and bake at 400 degrees for 30 minutes or as brown as you like them. 

 

Sorry I didnt get a plate shot, I was so hungry I forgot!

 

 

 

 

 

 



RICE "KRISPIE" CHICKEN

We love chicken here, the thicker the breading the better!  That's how we used to think until we got a little older, and a little wiser on how to keep ourselves healthy.  I came up with this chicken recipe that still gives us a sense that its deep fried, even though it isn't.  Its a great way to soothe a comfort food craving! 

 

RICE KRISPIE CHICKEN

 

4 medium chicken breasts

1 1/2 slightly crushed rice krispies cereal

2 tbsp grated Parmesan cheese

1/4 tsp black pepper

1/2 tsp onion powder

1/3 cup egg whites

2 tbsp flour

 

Mix the rice krispies with the Parmesan cheese and seasonings.

Set up a breading station as pictured below with the flour, rice krispies, the egg whites and the chicken.

Dust the chicken with flour, dip it in the egg white, then coat both sides with the rice krispies.  Set chicken on a rack on top a cookie sheet and lightly spray both sides with cooking spray.  Let rest 15 minutes before baking.

 Bake at 400 degrees for 20 minutes.

 

A delish, healthy chicken dinner

 



SLOW COOKER CHICKEN ENCHILADA SOUP

I do have to say, Autumn is my favorite time of the year!  Taking walks in the cool crispness of a breeze that still has a subtle warmth, while leaves crunch under your feet, is a good way to end a day.

 

Another good day ender is a nice hot bowl of soup to

take away the chill and make you feel warm and cozy

all over.  We love soups in the fall and winter, we could      

eat them every night of the week.  There is just something

comforting about it.

 

This chicken enchilada soup is one of our favorites.  I use

a spicy black bean in it which gives it a great spice and

along with the green enchilada sauce and tomatoes with

green chili's not much more spice is need.  The

best part about this soup is it can be made in the

slow cooker!

 

1-10oz can pace diced tomatoes with green chili's

1-14.5 oz petite diced tomatoes(used no salt added)

1-10.75 oz can 98% fat free cream of chicken soup

1-10 oz can mild green enchilada sauce

1-15 oz can black beans with cumin and chili spices

1 cup chicken broth(fat free)

1 cup diced onions

1 cup diced red and green peppers

2 large chicken breasts(can be frozen)

 

Spray a large crock pot with cooking spray.

Put the onions and peppers on the bottom along with the black beans, and both cans of tomatoes.

Top with the two chicken breasts.  Whisk together

the green enchilada sauce, the cream of chicken

soup and the chicken broth until smooth.  Pour       

over chicken breasts.  Cover and turn on low

for 6 to 8 hours.  When done, remove chicken,

shred and add back into soup.  Stir to incorporate.

We served ours with homemade tortillas chips

and avocado sour cream 

 

 

 

 

 

 

 

 

A yummy bowl of comfort....Its soooooo good!

.

 

 



DOUBLE CHOCOLATE CROCKPOT CARROT CAKE

What could be better then warm chocolate and cinnamon mingled together on a brisk autumn day...not much else I'm guessing!  The smell of this cake cooking in the crock pot was pretty overwhelming...my mouth was watering the whole time!  I love to make cakes this way.  I can do other things for 3 hours while it "cooks" and I'm not tied to the house for that half hour or more it takes to bake in the oven.

 

 

1 box Betty Crocker super moist devils food cake mix

1/2 cup egg beaters egg substitute

1/2 cup unsweetened applesauce

3/4 cup water

1 tsp Cinnamon

1 cup shredded carrots

1/2 cup mini chocolate chips

 

Mix the cake mix, egg beaters, applesauce, water and cinnamon until well mixed.  Fold in the chocolate chips and shredded carrots.  grease a 3 quart crock pot well. ( I used Pam spray for baking)  Pour the batter into the crock and spread evenly.  Put 4 pieces of paper toweling over the top and put the lid on.  Cook on low for 3 hours.  Take crock out of base and set on cooling rack.  Cool completely and dump onto a cake platter.  Serve frosted or with vanilla ice cream.

 

 

 

 



SLOW COOKER BEAN SOUP WITH HAM

It that time of the year again.  It slowly gets cooler, the leaves start changing, the days get shorter, and we finally get the rain that we could of used all summer.  It can rain for days and some times a chill set in and yes theirs only one way to get rid of it.....Soup!

 

I came up with this great bean soup recipe that uses raw unsoaked beans.  Just throw everything into the slow cooker and at the end of the day you have the perfect bowl of warmth.

 

1/2 lb raw navy beans

12 cups of water 

1/2 cup chopped onions

1/2 cup chopped carrots

1/2 cup chopped small diced celery

1 tbsp dried basil

1 1/2 cups chopped ham

1 tsp salt

1/2 tsp black pepper

 

Sort beans and rinse well.  Dump beans into slow cooker and add the rest of the ingredient and mix well.  cook on low for 8 hours

 

SOFT PUMPKIN MINI CHIP COOKIE

One cup of pumpkin and what to do with it, was my dilemma today.  I'm not a waster of good food, especially pumpkin!  There wasn't enough for a batch of warm comforting creamy pumpkin soup...nor a pumpkin cake.  Then it hit me...my hubby's favorite cookie...pumpkin chocolate chip!

 

Every fall we go apple picking and stop by the pumpkin patch to pick up a few pumpkins for carving and eating.  These cookies are a seasonal treat for us.

 

1 1/2 cups Bobs Red Mill Gluten Free Flour

1 tsp baking power

1/2 tsp baking soda

1/2 tsp salt

1/2 tsp cinnamon

1/2 tsp pumpkin pie spice

1 cup pumpkin

1/2 cup white or brown sugar

1/2 cup almond milk

1/2 cup mini chocolate chips

 

Whisk together all the dry ingredients until incorporated.  Add the pumpkin and the almond milk and mix well.  Stir in the chocolate chips.  Drop on a greased sheet pan as big of a cookie as you want..these cookies do not spread.  Bake at 425 for 10 minutes

 

 

 



THE VERSITILE BEAN

Beans, beans, beans...gotta love them!  Who would of ever thought you could do so much with a bean.  I have found that substituting mashed beans in lasagna or stuffed shells can take the place of ricotta cheese and maintain its creamy consistency..and no one is the wiser.

 

We love lasagna, and the like, but not unfavorable.  If you take out all the ooey, gooey goodness of the cheese, whats left?  So I put my thinking cap on once again and figured out a yummy version that's creamy, healthy and filling.  Hope you enjoy it...our family sure does!

 

LASAGNA ROLL-UPS

 

1 can navy beans, rinsed and drained

1/2 cup lite ricotta

1/4 cup egg beaters egg substitute

1/2 package (9oz) frozen spinach, thawed and squeezed 

1/2 tsp salt

1/4 tsp pepper

1/2 tsp garlic powder

2 tbsp grated Parmesan cheese

 

8oz Jennie o ground turkey (I used 99/1 extra lean)

6 cooked whole wheat lasagna noodles

2 cups marinara sauce ( I made my own healthy version)

1/4 cup reduced fat mozzarella cheese

 

Preheat oven to 400 degrees.  Brown ground turkey.  In a medium bowl, mash navy beans with a fork.  Add the next 7 ingredients and mix well.  Lay out the six cooked lasagna noodles and measure 1/3 cup of filling for each one and spread over the noodle. Roll up and put seam side down in a sprayed 8x8 pan.  Top with the ground turkey and  the marinara sauce.  Sprinkle with the mozzarella cheese.  Bake, for 35 minutes

 

 

 

 

Yummy Goodness!

       

 

 

 



BAKED OATMEAL

I love oatmeal.  Its my go to breakfast many mornings.  Its so healthy for alot of things that ail you, so why not eat it?  I have especially become really fond of steel cut oats but not fond of how long it takes to cook.  This recipe is made with old fashioned oats which bakes up nicely and has a little higher nutritional value then quick oats.  I also use fresh made applesauce but you can use jarred.  I bake up a pan for the week, cut it in squares and store it in the fridge.  Its easy to pop a few squares in the microwave, add almond milk or Greek yogurt and berry's for an awesome, healthy start to your day.

 

3 cups old fashioned oats (not quick cook oats)

1/2 cup honey or agave nectar

1 tsp salt

2 1/2 tsp cinnamon

2 tsp baking powder

1 cup almond milk

1/2 cup egg beaters

3 tbsp melted butter

1/4 cup unsweetened applesauce ( I made my own and left it chunky)

2 tsp vanilla

   Preheat oven to 350.  Mix all the dry ingredients in one bowl and the dry ingredients in another.  Pour the wet into the dry ingredients and mix well by hand.  pour into a sprayed 9 x 13 pan and bake for 35 minutes.  Cool and cut into squares.  Keep refrigerated.

 



A SMALL MESSAGE AND A NEW RECIPE

Wow, cant believe its been this long since I posted! Alot of things have been going on since March.  My husband and I decided to start jogging as a good form of exercise and do some 5k runs.  everything was going great...we lost weight and ate clean....until..........

If you guessed stress fracture you'd be right!  I had already worked myself up to 5 mile runs and felt awesome, guess parts of my body didn't agree.  Its very slow healing and will be a few weeks yet with the boot on. 

I have gotten my husband to try a lot of different foods and he cant believe he has never eaten them before.  Vegetables of any kind were not one of his favorites and now he cant wait to see which ones we are having every night for supper.  Kale has become one of our staples, and we did try making kale chips but really weren't crazy about them.

We have tried new grains...bulgur wheat, wheat berries, quinoa, and my favorite for breakfast is steel cut oats with greek yogurt and berries.  We also eat alot of beans.  I cant believe the meals you can make out of different types of beans. 

I haven't been able to do much gardening since my injury but I did have a small garden with an abundance of tomatoes, beets, beans, different types of squash and lettuce which really made some tasty new meals for us.  The season was quite dry so the crops weren't that great in the beginning but the later crops and some extra watering seems to help. 

 

With all that said and the reason for such slackness, Ill leave you with a great recipe I come up with to use up some mushrooms and some pinot noir ( which I just couldn't drink...too acidic for me )  Since I do alot of crock pot cooking I adapted it for that too!

 

SEARED CHICKEN WITH WINE-FRUIT SAUCE

 

 

 

6 chicken breasts( I subed a few thighs )

8 oz sliced mushrooms

1 medium onion, diced

2 large cloves of garlic, minced

1 tbsp evoo

2 cups pinot noir

1/2 cup cherry preserves( I used polaner all fruit )

1 cup water

1/2 tsp orange zest

salt and pepper

olive oil cooking spray

 

Spray crock pot with cooking spray and turn on to low.  Spray a medium saute pan with spray and add 1/2 tbsp of evoo, heat on medium high.  Season chicken breasts with salt and pepper on one side and sear for 2 minutes on each side ( do a few pieces at a time ).  When all the chicken is seared, add to warm crock pot.

 

Saute onions in the last 1/2 tbsp of evoo ( also spray pan again ) for 2 minutes on medium heat.  Add the mushrooms and salt and pepper lightly.  Saute another 2 minutes and add minced garlic and wine, stirring to bring up bits from the bottom of the pan.  Stir in the preserves.  Remove from heat and pour over chicken in the crock pot.  Cook for 8 hours.

 

I served this over butternut squash mash with a side of fresh asparagus

 





VEGAN MAYO

My husband and I have been really concentrating on a healthy life style this year.  With this comes different ways of cooking and trying many different foods.  I had made a dill dip out of tofu and fresh dried dill from the garden (from last years crop ) and it was great.  I figured it couldn't be too hard to come up with a good dressing that tasted like mayo just by using some of the ingredients that go into mayo and subbing tofu for a few others.  My husband whined, "I'm not eating anything with tofu in it" until I got him to take a little taste...he loved it!

• 1 block tofu, extra firm
• 4 tbsp soy milk
• 2 tbsp lemon juice
• 3 tbsp olive oil
• 11/2 tbsp agave nectar
• 1/8 tsp black pepper
• 1/8 tsp paprika
• 3 tbsp Dijon mustard
• 1 tsp salt

Add all ingredients to the blender and process until well blended.  check for seasoning and add if needed.



ITALIAN CHICKEN MEATBALL SOUP

Meals in our house have become pretty healthified.  As we get older we realize that eating healthy and cutting out preservatives can make you feel energized and not as sluggish. This recipe uses ground chicken breast( which I ground myself ) and healthy vegetables for a great filling meal that keeps us feeling satisfied  and not craving a fat filled alternative.  These meatball also make a great meat balls and spaghetti dinner.

• 1/2# ground chicken breasts
• 1 tsp dried Italian seasoning
• 1/8 cup egg beaters
• 3 tbsp panko bread crumbs

Start a medium pan of water boiling on the stove.  Mix all the meatball ingredients together.  Roll into 1 inch meat balls and drop into boiling water for 5 minutes.  Remove and set aside.

• 1/2 cup diced onions
• 2 carrots, peeled and diced
• 2 stalks celery, diced
• 3 cups kale, torn in small pieces
• 1/4 cup quick cook barley
• 4 cups chicken broth
• 1 tsp red pepper flakes
• 1 tbsp olive oil
• salt and pepper to taste

In a large kettle heat on medium the 1 tbsp olive oil.  Add the diced celery, carrots and onions, red pepper flakes and salt and pepper to taste.  Saute for 5 minutes.  Add the chicken broth and barley, and bring to boil.  Reduce to simmer and cook for 5 minutes.  Add the chicken meatballs and kale and simmer  minute.  Let stand 5 minutes before serving.



BALSAMIC CHICKEN

I found this recipe in the cleaning eating magazine I receive monthly and had to share it. It a easy healthy recipe and a quickie to make if you have chicken breast you need to use.  The only thing my husband said we should change is to add mushrooms....We love them!  Sorry, I forgot to picture this great dish, we were just too hungry.

 

• 1# boneless, skinless chicken breast, sliced 1/2 inch thick
• 1 medium onion, sliced into rings
• 1 tbsp olive oil
• 2 tbsp balsamic vinegar
• 2 tsp dried thyme
• 1/2 tsp sea salt

In a large non stick skillet heat oil on medium.  Add onions and saute 5 minutes.  Add chicken, vinegar, thyme and salt and cook, stirring often, for 8 minutes, until thickest piece of chicken is cooked threw and vinegar has caramelized on the chicken.  If there isn't enough of the juices in the pan add 1/4 cup chicken broth.  Once plated, drizzle with pan juices.  Good served with brown rice and a green salad.

BLT PASTA.

I found a version of this recipe in a fancy cooking magazine and figured there had to be a lot easier, healthier way to make it.  Here's my attempt, and I got to say...It was great!

Brown 6 strips of bacon until almost crisp, then add 1 tbsp minced garlic and cook 1 minute longer

Cook 6 oz of whole wheat pasta

Drain bacon on a paper towel and set aside

You will also need 1 cup grape tomatoes and 6 or more leaves of red leaf lettuce washed and dried and 1/3 cup chopped onions

Caramelize the tomatoes and onions in 1 tbsp olive oil and 1 tbsp brown sugar

After the tomatoes and onions have caramelized, add the crisp bacon, 1/4 tsp thyme leaf(dried) 1/4 tsp red pepper flakes (more if you like it spicy) and 1 cup beef broth.  Simmer on medium until reduced by half.  Turn off heat and add lettuce leaves cut in pieces and the cooked whole wheat pasta 

Toss together

We served ours with steamed green beans and blue cheese garlic bread

Ingredients:

• 6 slices bacon, diced and fried till crisp
• 1 tbsp minced garlic
• 1 cup grape tomatoes, cut in half
• 6 lrg leaves red leaf lettuce, washed and dryed
• 6 oz boiled whole wheat spaghetti
• 1 tbsp olive oil
• 1 tbsp brown sugar
• 1/3 cup chopped onions
• 1 cup beef broth
• 1/4 tsp dried thyme leaf
• 1/4 tsp red pepper flakes

COTTAGE CHEESE DUMPLINGS

These are really good in soup or stew.  The cottage cheese makes them more healthy along with the 10 grain flour.  I used Bobs Red Mill 10 grain flour but all purpose flour can be used.

• 3 egg whites or 1/4 cup egg beaters
• 1/2 cup low fat cottage cheese
• 2 tbsp water
• 1 cup 10 grain flour
• 1/4 tsp salt

In a mixing bowl beat the eggs and cottage cheese together.  Stir in the water and salt.  Mix in the 10 grain flour.  Drop dumplings off of a tbsp into soup or stew that is boiling.  Reduce heat, cover and simmer for 15 minutes.  Check doneness with a toothpick.

WHEATBERRY BLUE CHEESE SALAD

We had bought some blue cheese crumbles for a steak topper for a Sunday steak dinner.  Neither my husband or I had ever had chunks of blue cheese but had heard they were to die for on a nice beefy steak.  We took the chance, and of course it was, just what people said it was...delicious!

Wasn't sure how long the left over cheese would last and with my husband stating "I bet those would be good in a salad" I concocted this great salad with things I had left from other meals during the week.  This salad is fresh tasting with a simple vinaigrette and the taste of the blue cheese crumbles is outstanding!

• 2 cups cooked wheat berries
• 1/2 cup small diced carrots
• 1/3 cup diced celery
• 1/4 cup chopped onion
• 1/4 cup reduced fat blue cheese crumbles
• 1 tbsp lime juice
• 2 tbsp evoo
• 1/2 tsp salt
• 1/4 tsp pepper

Mix everything together in the same bowl and enjoy!

BOLOGNESE

This is one of our favorite sauces to top pasta.  It doesn't need a lot of salt since the mixture of vegetables blended together give it plenty of flavor on its own.

• 1 tbsp olive oil
• 1/2 cup onions
• 1/2 cup celery
• 1/2 cup shredded carrots
• 1/2 cup red pepper
• 1/2 cup green pepper
• 1 15oz can diced Italian tomatoes
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• 4 oz Jennie o lean ground turkey
• 6 oz whole wheat pasta
• 1 tbsp chopped garlic

Preheat a medium saute pan on medium heat with the 1 tbsp olive oil.  add garlic and cook for 1 minute.  Add other vegetables except tomatoes and cook for 5 minutes.  add the canned tomatoes and the Italian seasonings and simmer for 5 minutes more.  Remove from heat and pour into food processor bowl and pulse until desired consistency, set aside. 

Brown the ground turkey in a sprayed pan until done, grind in food processor and add to the vegetable sauce.  Pour into a saute pan and heat thoroughly before using.

LIEBSTER AWARD

We received this awesome award from cookin' cowgirl...go check her out, she has some great recipes!

Liebster means dearest in German and the award is intended to help up and coming blogs with less then 200 followers get the attention they deserve. As with any award there is a bit of ceremony involved. In order to accept the award we must do the following:

1. Copy and paste the award on our blog.

2.Link back to the blogger who gave us the award.

3.Pick our five favorite blogs with less than 200 followers and leave a comment on there blog to let them know they have received the award.

4.Hope that the five blogs chosen will keep spreading the love and pass it on to five more blogs

I really didn't have the time to research 5 other blogs for this award so I will do that and let them know they have received the award when the time comes...sorry about that.

FISH TACOS

My husband was pretty reluctant to try this recipe.  He has finally started enjoying baked fish and wasn't sure about putting it in a taco.  With the first taste he was absolutely sold and has asked me to make it again soon!

Avocado sauce

• 1/2 an avocado
• 1 wedge lite Swiss laughing cow cheese
• 1/8 tsp beau Monte seasoning
• 1 tbsp chopped fresh cilantro
• 1/2 tsp lime juice

Mash the avocado and cheese together until creamy.  Add the rest of the ingredients and mix well.  Refrigerate until ready to use.

Salsa

• 3/4 cup canned diced tomatoes
• 1/2 an avocado, diced
• 1tbsp canned jalapeno peppers
• 1/8 cup diced onions
• 1 tsp lime juice
• 1/2 tsp beau Monte seasoning
• 1/8 cup chopped cilantro

Mix all and let sit until ready to use

• 3 cups cabbage, fried tender crisp in olive oil spray
• 6 low carb tortillas (small ones)
• 3 talapia fillets

Make sauce and salsa and fry the cabbage before baking the fish.  To prepare the fish, spay your pan with olive oil spray and lay fish in the pan.  Spray the tops of the fish, season with creole seasoning and drizzle with lemon juice if you like.  Put in a 350 degree oven and bake 15 to 20 minutes.

To prepare tortillas, cut a foil piece big enough to go around them and put in the oven with fish just to warm them.

To assemble, spread some sauce on one side of the tortilla, lay some fried cabbage on the bottom followed by 1/2 fillet of talapia and a spoonful of salsa.  Wrap and enjoy!  Makes 6 fish tacos

CHOCOLATE CHIP COOKIES

We may eat healthy, but like everyone else do crave a little something sweet sometimes too.  With blood sugar levels a little on the high side I choose to keep as much sugar out of our diet as I can but sometimes I NEED!  I came up with this great cookie recipe that satisfies my sweet tooth and fulfills my desire for sugar and flour.

• 1 cup spelt flour
• 1/2 cup brown rice flour
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1/4 cup olive oil
• 1/4 cup plain Greek yogurt
• 1/3 cup honey
• 1/4 cup egg beaters
• 1 tsp vanilla
• 1/4 cup chopped walnuts
• 1/4 cup mini chocolate chips

Preheat oven to 350.  Add the first 4 ingredients into a bowl and whisk together, set aside.  In a separate bowl mix the oil and the honey together with an electric mixer on low until mixed well.  Add the yogurt, egg beaters and vanilla and mix again on low until well incorporated and creamy.  Add the flour mixture and mix well, then stir in the nuts and chocolate chips.

Cover a baking sheet with parchment paper and drop cookie dough by tablespoonful on to the sheet.  Press down slightly.  Bake for 12-15 minutes and cool on a baking rack.  Makes 24 cookies