Chipotle Chicken Meatballs

I got the idea for this recipe from a Rachel Ray recipe.  But the recipe was actually really poorly written and possibly missing some steps.   It is unfortunate that some recipes are poorly written and therefore either confusing or creates an awful meal.  The more you read recipes, the more you cook, the more likely you will be able to identify errors in the recipe.


So I took matters into my own hands and came up with this recipe, which is full of good mexican flavors.  You can make it as spicy as you want it.  The main spice is from the canned chipotle peppers in adobo sauce (usually found in the cultural/Mexican/Spanish food isle at the store).  You can cut the peppers and use that, you can also use the sauce it is in.  The peppers have lots of seeds, which is where most of the heat is.  If you want more heat- keep the seeds.  If you want less heat, cut the pepper, and discard the seeds.  You can always test the spiciness of the meatball by pinching off a small amount of the mixture and quickly cooking it on the stove stop.  Let it cool, and taste it.  Remember, you can always add in more spice, but you can't take it out.



I roasted corn in the oven to give it an extra sweet taste.  All you have to do is lightly coat the peeled ears of corn, sprinkle with salt and pepper; then wrap with foil and roast at 400*.

Chipotle Chicken Meatballs

What you'll need:
- 1/3 cup finely chopped onion
- 1/2 tbsp olive oil
- 1/2 tsp minced garlic
- 1 tsp adobo sauce, plus more for the yogurt sauce
- 1 finely chopped chipotle pepper
- 3 tsp cilantro paste, or 1/3 cup finely chopped fresh cilantro
- 1/8 tsp oregano
- 1/4 tsp pepper, plus more for the corn
- 1/2 tsp salt, plus more for the corn
- 1 pound ground chicken breast
- 1 tsp lime juice
- 1 ear corn
- 1/2 tsp canola oil
- 1 cups shredded cabbage
- 2/3 cup plain Greek yogurt
- 4 or 5  small (4 1/2" diameter) tortillas

What to do:
1.  Preheat oven to 400*F.  Lightly coat corn with canola oil, then sprinkle with salt and pepper.  Wrap in foil and roast in over for 15 - 17 minutes.  Remove from oven and let cool about 5 minutes.  When cooled, stand the corn vertically and cut the kernels off with a knife cutting downwards.

2.  Mix together yogurt, and 2 tsp adobo sauce.

3.  Saute onion and garlic in olive oil.  In a large bowl mix together the adobo sauce and the next 8 ingredients (through lime juice).  Add in cooked onion mixture.  Form into meatballs.  Makes 12 - 15 meatballs.  Line a baking sheet with foil and spray with nonstick cooking spray.  Cook meatballs 400* for 8 minutes, then reduce temperature to 350* and flip over the meatballs.

Top  three meatballs on 1 tortilla, with roasted corn, cabbage, and chipotle yogurt dressing.

Nutrition Information (per "taco" with 3 meatballs)
323 calories, 31g carbs, 3g fiber, 34g protein, 8g total fat, 2g saturated fat

Zucchini Bites

These zucchini bites are similar to zucchini fritters or zucchini pancakes, just made in miniature size and baked in muffin tins.  It is made by grating zucchini, which leaves the zucchini very moist.  The idea then is to remove some of the liquid by squeezing the shredded zucchini.  However, when you do this, you may notice that the water being squeezed out is tinted green, which means you are also squeezing out vitamins and minerals.  I squeeze out some of the liquid, but not all of it.  This creates an almost soggy exterior to the zucchini bites when you remove them from the muffin tin.  All you have to do is put them back in the oven at a lower temperature for about 10 more minutes.  Does this absolutely ensure that I have more vitamins in my zucchini bites? Possibly not, but I do it anyway.

Zucchini Bites

What you'll need:
- 2 medium zucchini, grated
- 1 egg
- 1 slice cheddar cheese, finely chopped
- 1/3 cup bread crumbs
- 1/2 cup chopped walnuts
- 1/4 tsp salt
- 1/4 tsp pepper

What to do:
1.  Preheat oven to 400*F.  Spray mini cupcake tin with nonstick cooking spray.  Dust the bottom with a pinch of flour each to prevent zucchini bites from sticking.

2. After grating the zucchini, place in a strainer and press to squeeze out the water.  Mix together all of the ingredients in a bowl.  Use a spoon to scoop mixture into cupcake tin.

3.  Bake 18 minutes.  Reduce oven temperature to 275*.  Let zucchini bites cool for 5 minutes; remove from tin.  Place bites on a cookie sheet and return to oven for 8 to 10 minutes.  Makes 12 bites.  Serving size is 3 bites; have with a fruit for a well-balanced breakfast.

Nutrition Information:   Serving Size 3 bites
198 calories, 12g carbs, 2g fiber, 8g protein, 13g total fat, 3g saturated fat, 211mg sodium.

Caramelized Onion and Spinach Bread

Homemade breads can be a good way to get in some veggies in the morning.  This bread has many healthy aspects to it.  It is made partly with whole wheat flour instead of all white flour.  This adds fiber and protein to help keep you full all morning.  It is made with olive oil instead of butter, which has lots of healthy unsaturated fats.  It has no sugar in it.  The sweetness comes from the caramelized onions.  The spinach adds in lots of vitamins and minerals and more fiber.

To make it, first cut the onion in half through the root, cut off the root, then cut thing slices.  Heat olive oil in a large saute pan on medium heat; add onion.  Saute 10 minutes, the turn to low and saute 5 more minutes.  Then add garlic, and saute 10 minutes.  Add spinach, saute 2 minutes, turn off heat.

The onion starts off white

After 10 minutes- starting to barely brown

This is the color the onions are when they are caramelized

In a bowl, beat eggs with electric mixer on low for ~ 2 minutes. Beat in cream cheese and milk.  Place flour, salt, and baking powder in a bowl, lightly mix in egg mixture, olive oil, and goat cheese.  Then mix in spinach and onion.

Spray a bread loaf pan with nonstick cooking spray.  Sprinkle a little flour all over the inside of the pan so that it is lightly covered.  Pour dough in pan.  Bake at 350*F for 35 - 40 minutes.

What you'll need:
- 1 Vidalia onion
- 1/2 tbsp minced garlic
- 2/3 cup olive oil (plus 1/2 tbsp for onion)
- 1 3/4 cup all purpose flour
- 3/4 cup whole wheat flour
- 1 1/2 tsp baking powder
- 1/2 tsp salt
- 2 eggs at room temperature
- 1/3 cup crumbled goat cheese
- 3/4 cup skim milk
- 1 tbsp cream cheese

Strawberry Butter Spread

I have always loved apple butter, but I never thought about  making strawberry butter.  This is a healthier version of strawberry butter.  Instead of butter I used a buttery spread with less saturated fat.  I also used less butter and added in plain nonfat Greek yogurt.  The yogurt makes it a little more liquidy, so you need to make sure you really thicken the strawberry puree.

You can spread this over whole wheat toast or bagel thin, or add a scoop to some plain oatmeal.

Strawberry Butter Spread

What you'll need:
- 2 cups frozen whole strawberries (stems removed)
- 1 tbsp lemon juice
- 2 tbsp agave nectar syrup
- 1/3 cup buttery spread, softened
- 4 oz plain nonfat Greek yogurt

What to do:
1.  Thaw strawberries.  Use a blender or food processor to puree.  Pour mixture into a saucepan on medium heat.  Add in lemon juice and agave syrup; bring to a boil.  Stir constantly while boiling for 4 - 5 minutes. Lower heat and simmer for 5 more minutes.

2.  Beat together butter and yogurt.  Mix in raspberry mixture.  Let cool for at least 4 hours.  Makes about 2 cups.

Nutrition Info (per 2 tbsp)
48 calories, 4g carbs, <1g fiber, 1g protein, 3g total fat, 1g saturated fat

Refrigerated Oatmeal

This can be really refreshing on these hot summer days.  It's very easy to make.  first add in the oatmeal, add the milk, add the yogurt, add any sweetener, and the fruit.  Then mix it up and refrigerate overnight.

Apple Cinnamon Cold Oatmeal

What you'll need:
- 1 tbsp buttery spread
- 1 apple
- 1 tsp cinnamon
- 2/3 cup steel oats
- 1/3 cup skim milk
- 1/3 plus 1 tbsp plain nonfat Greek yogurt
- 1/2 tbsp sugar

What to do:
1. Cut apple in 1/3"  slices, then cut slices in half crosswise.  Heat buttery spread in medium saute pan, add apples and cook over medium-low heat until apple softens, about 5 - 8 minutes.  Add cinnamon, saute for 5 more minutes.  Let cool.

2.  In a container such as a mason jar, pour in the oats, milk, yogurt, apple butter, sugar, and apple pieces.   Close container and shake to mix up.  Refrigerate overnight.  Recipe makes 4 servings.

Cold Raspberry Almond Oatmeal

What you'll need:
- 1/2 cup  steel oats
- 1/3 cup skim milk
- 3 tbsp plain nonfat yogurt
- 2 tsp sugar
- 2 tbsp honey
- 1/2 tsp almond extract
- 2 tbsp slivered almonds
- 1/3 cup frozen raspberries, thawed, plus juice

What to do:
 Mix together all of the ingredients in a jar or container and shake to mix up.  Raspberries can sometimes be more sour than sweet. Taste the mixture to see if it is sweet enough

A different kind of breakfast

Breakfast does not need to be something typical.  It doesn't have to be cereal, or bagels, or bacon, egg, and cheese sandwiches, or muffins.  All you need is a little creativity.  Here are some ideas for a healthy, but different kind of breakfast.

Try refrigerated oatmeal.  Combine all the ingredients in a container in the evening, let it sit in the fridge over night, then it is ready to eat in the morning.  Letting the oats sit in milk and yogurt overnight soften them.  They don't have the same texture as those cooked in hot liquid, but are still good.  You can create many different flavors: cinnamon apple, almond raspberry, mango, and so many more.

This is really easy: make 1/3" slices of apple crosswise, then spread the top with peanut butter.  You can also top with granola or nuts.

You can stuff crepes with fruit or vegetables.  Or you can make one of each to help get in all you fruits and veggies for the day. You can make a few crepes in one evening and use them up over the new few days.  Saute some spinach and onions in a large batch and use up over the days as well.  You can spread some low-fat cream cheese on the crepe and top with fresh raspberries, then roll.

Make your own healthier version of strawberry butter and spread over toasted whole grain bread.

Make a bread with lots of fiber from veggies and whole wheat flour, and with healthy fats from oils instead of butter.  This is a caramelized onion and spinach bread.

Spread hummus over a whole wheat pita and top with sliced tomato and slices of onion, or  turkey slices.

Make some zucchini bites a head of time and grab a few on your way out the door.  These are somewhere between zucchini bread and zucchini fritters.

These are just a few out of the ordinary ideas for breakfast.  If you want more ideas, just let me know! Recipes to follow.

Sweet Potato and Bean Burgers with Avocado

I saw a recipe similar to this and thought "I have no plans for that half of a sweet potato in the fridge...this would be a good way to use it up."  I wasn't really sure what to expect of this meal.  I have never combined sweet potato and avocado before, so I wasn't sure if they would go well together.  But this veggie burger was delicious!  It is also super healthy: lots of vitamin A from the sweet potato, fiber and protein from the beans, and lots of healthy fats from the avocado.

They are pretty easy to make.  Depending on what equipment you have around the house, you can use a potato masher, a ricer, or fork and spoon to mash up the potato and beans.  Most recipes call for more breadcrumbs or flour to dry out the burgers a little, which makes them easier to handle.  But I say its going to get messy any way, might as well leave out the unnecessary flour and breadcrumbs.

The burger patties are creamy, a little sweet from the potato and agave syrup and also a bit spicy from the cajun seasoning.  Then it is topped with creamy avocado and sharp dijon mustard.  It was delicious!  I would absolutely make these again!

Sweet Potato and Bean Burgers with Avocado

What you'll need:
For the burger:
- 1/2 a large sweet potato
- 3/4 cup white cannellini beans, drained and thoroughly rinsed
- 2 tsp agave syrup
- 1/2 tbsp tahini (sesame seed paste)
- 1/2 tsp cajun seasoning (more if you like it REALLY spicy)
- 1/2 tsp garlic
- pinch of pepper
- 1/3 cup bread crumbs

- canola or vegetable oil
- thinly sliced onion
- slices of tomato
- Romaine lettuce
- 3 whole wheat burger buns
- Dijon mustard
- 1 avocado, peeled and thinly sliced; sprinkle with salt and pepper

What to do:
1.  Preheat oven to 400*F.  Lightly coat potato in olive oil, salt and pepper; wrap in aluminum foil.  Bake for 35 - 40 minutes or until tender.  Let cool.  Remove skin.

2. Mash together potato and rinsed beans.  Add in tahini, agave syrup, cajun seasoning, garlic, a pinch of pepper, and the breadcrumbs.  Form into 3 patties.  Make patties slightly smaller than the size of the bun as they will squish as you eat the burger.

3.  Heat enough oil to lightly cover the bottom of a pan over medium-high heat.  When hot, add the burger patties.  Reduce to medium-low heat.  Brown each side- ~ 1 1/2 - 2 minutes each.

4.  Top your burger patty with avocado, onion, tomato, and lettuce.  Spread a bit of dijon mustard (~1tsp) on the bun and enjoy!  Recipe makes 3 servings.

If you like this recipe, the next time you make it, you can double it and freeze a couple patties individually.

Nutrition Info:
524 calories, 70g  carbs*, 15g fiber, 17g protein, 21g total fat, 3g saturated fat, 905mg sodium

*For a lower carb option, use flatbread buns.

Fish Taco Salad

Fish is an important ingredient to a healthy lifestyle.  Lean fish, such as sole, flounder, and halibut, are a great source of protein.  Fatty fish, such as tuna, salmon, and mackerel, are a great source of omega-3 fatty acids.  Omega 3s have many beneficial effects including reducing the risk of heart disease.

Fish Taco Salad

What you'll need:
- 2 Sole (or flounder) filets
- Spice rub:

   -- 1/8 tsp paprika

   -- pinch of chili powder

   -- pinch of cayenne

   -- 1/8 tsp salt

   -- 1/8 tsp dried oregano

   -- 1/8 tsp cumin

   -- 1 tsp lime zest

- 1 tbsp canola oil

- 1 avocado, sliced

- 1/4 cup sliced white onion

- 3 1/2 cups romain lettuce, chopped

- 1/3 cup cherry tomatoes, halved (optional)

For the dressing:

- 1/2 cup plain, fat-free Greek yogurt

- 2 tbsp lime juice

- 2 tbsp finely chopped fresh cilantro

- 1 garlic clove, finely minced

- 1/8 tsp black pepper

- 1/8 tsp salt

What to do:

1.  Mix together all the ingredients of the spice rub.  Spread over both side of each fish fillet.  Let sit.

2.  Mix together the ingredients for the dressing.  Let sit in the refrigerator.

3.  Heat oil in a medium skillet.  When oil is hot, add fillets.  Cook 1 1/2 to 2 minutes each side.  Outside should be slightly crispy and lightly browned, but not flakey.

4.  Evenly divide lettuce, onion, and avocado into two separate serving bowls.  Top each with fish and cilantro dressing.

Nutrition Information:

294 calories, 31g protein, 10g carbs, 4g fiber, 11g total fat, 1g saturated fat, 419mg sodium

Pomegranate Hummus Pizza

This is more like an open-faced wrap than a pizza, but I'm going to call it a pizza.  The bottom is round dough, it has a sauce, and it has toppings, so I say it can be called a pizza.  This particular pizza is much healthier than the typical Italian pizza.  Typical pizza is made with white dough (not whole grain), and lots of cheese (which is high in saturated fat and sodium).  In once slice of a 14" Pizza Hut cheese slice there are 320 calories, 13.5g protein, 35g carbs, 3g fiber, 13.5g total fat, 6g saturated fat, 4.5g monounsaturated fat, 2g polyunsaturated fat, 835mg sodium.  But does anyone stop at just one slice?

This "pizza" is not meant to be a healthier version of cheese pizza.  It is meant to be a new type of pizza.  It is made with whole grains and polyunsaturated and monounsaturated fats.  It is also made with fruits and vegetables to add fiber.  It is creamy from the hummus, sweet from the pomegranates, and has a bite from the red onions, and a bit peppery from the arugula.  This "pizza" is very filling so you won't need more than one!

Pomegranate Hummus Pizza

What you'll need:
- 1 whole wheat pita (~6" in diameter)
- 3 tbsp plain hummus
- 1/8 cup thinly sliced red onion
- 3 tbsp pomegranate seeds
- 1/4 cup baby arugula
- 1/4 cup shredded chicken
- 2 tsp lemon juice
- pinch of pepper
- 1/2 tbsp feta cheese

What to do:
1.  Spread hummus over the pita
2.  In a bowl, mix together the onion, pomegranate, arugula, chicken, lemon juice, pepper.  Add mixture on top of the hummus.
3.  Top with feta cheese.

Nutrition information
380 calories, 17g protein, 53g carbs, 9g fiber, 12g total fat, 2g saturated fat, 731mg sodium