Monthly Archives: February 2013

Crockpot Chicken Nachos

3   Boneless skinless chicken breasts (6 oz each)
1 T Chili powder
3 T Lime juice
1 Cup Salsa
1 Cup Frozen corn
1 Cup Reduced fat Cheddar cheese, shredded
1 Oz Snyder White Tortilla chips
    Sour cream


1.       Spray crockpot with nonstick spray

2.       Place chicken in crockpot

3.       Mix together lime juice and chili powder, spread evenly over chicken

4.       Cook on low 5 – 6 hours.

5.       Shred chicken and put back in crock pot with salsa and corn. Cook another 45 minutes.

6.       Put in taco shells with cheese – or make nacho style over tortilla chips


Nutrition:  Makes 6 servings. 258 calories per serving; 5 g fat,  39 g protein (using the Snyder White Corn Tortilla chips)

So, why?                                   

  • This chicken seems like it would be dry but its not!  Moist flavorful, lean protein!
  • Salsa is a good source of antioxidant lycopene
  • So easy and versatile


  • The chicken alone (before adding salsa) is very flavorful and moist, I think I will try is as a fajita chicken along with sautéed onions and bell peppers.  Add salsa into the fajita.
  • Use fat free greek yogurt instead of sour cream – its just as satisfying with more protein and no fat
  • Can be an appetizer or makes a meal with a side dish of refried beans or add canned black beans into nachos\tacos

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Filed under Chicken, Entrees, Snacks and Appetizers

Indian Lentil Stew

1 T Olive oil
2 Medium Onions, finely chopped
2 Cloves Garlic, minced
1 lb Dried lentils, rinsed
2 Cups Puréed canned tomatoes
6 Cups Chicken or vegetable broth
1 T curry powder
1 T cumin, ground
1 T fresh minced ginger
1 T cilantro, chopped ( optional )
    Salt to taste


 1.       Cook onions in oil until softened.  Add garlic and lentils, stirring a few minutes to coat.  Add remaining ingredients, except for salt and bring to boil. 

2.       Reduce heat to simmer, uncovered, until lentils are soft, about 40 minutes.  Season with salt. 

3.       If you want a thinner soup, add more broth. 

Nutrition: Makes 8 servings.  320 calories per serving, 2.5 g fat, 16 g protein, 43 g carbs, 20 g fiber.

Notes:  I usually freeze half for another meal and\or freeze lunch portion sizes.

So, why?                                   

  •  Lentils are good for you – high fiber content and protein, filling food
  •  The indian spices are high in antioxidants as are the tomatoes

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Filed under Entrees, Vegetarian

Chunky Homemade Tomato Soup

2 t Olive oil
1 Large Onion, halved and thinly sliced
1 Carrot, chopped
2 T Tomato paste
1 Sprig Fresh thyme (or ½ t dried)
28 oz Diced tomatoes, including juice
1 Cup Tomato juice
1 t Sugar (optional)
¼ Cup Fresh basil, chopped
  1. Sauté onion and carrots in oil.  Sprinkle with salt and pepper.  Cook, stirring, until vegetables begin to soften (3-5 minutes).
  2. Add tomato paste, lower heat and continue to cook until paste begins to darken (don’t let it burn) about 1 -2 minutes.
  3. Strip thyme leaves from stem and add to pot along with tomatoes.  Cook, stirring occasionally, until tomatoes break down (10-15 minutes).  Add 1 cup juice and 1 cup water and bring to a boil, then adjust heat so mixture just simmers – cook 5 more minutes.
  4. Taste and adjust seasonings (if tastes flat but salty enough, add sugar).  Garnish with basil and serve.

Nutrition: Makes 4 servings (about 1 ½ cups each).  110 calories per serving, 2.5 g fat, 3 g protein, 16 g carbs, 4 g fiber.


  • Add 1 T of curry powder or chili powder Or add 1 teaspoon smoked paprika  along with tomato paste
  • Add ½ cup of a grain such as rice, bulgur couscous or quinoa when add tomatoes along with an extra 1 cup of water.

So, why?                                   

  • Filling soup for small calorie count
  • Tons of lycopene from the tomatoes

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Filed under Entrees, Vegetarian

Bolognese Meatloaf Cupcakes

½ Cup Quinoa, rinsed
1 T Olive oil
1 Onion, finely chopped
1 Rib Celery, finely chopped
2 tsp Italian seasoning
1.5 Lbs Lean ground beef
2 Large Eggs, lightly beaten
½ Cup Fresh parsley, chopped
2 T Worcestershire sauce
½ t Salt
½ t Fresh ground pepper
6 T Ketchup


  1. Cook quinoa per package directions.  Drain if necessary and transfer to a large bowl to cool.
  2. Saute onion, carrots and celery and Italian seasoning in oil on medium heat until tender, about 7 minutes.  Add to quinoa to cool.
  3. Add remaining ingredients, except ketchup.  Mix together until just combined.
  4. Push into greased cupcake pan to form 12 cupcakes.  Top each with ketchup.  Cook at 375 for 12 – 25 minutes (until instant read thermometer reads 160F).

Alternately, you can form into 2 mini loaves (20-35 minutes) or 1 large loaf (45-55 minutes).

Nutrition: (per serving; 1/6 of recipe) 360 cal, 27 g pro, 20 g carb, 2 g fiber, 19.5 g fat, 7 g sat fat, 564 mg sodium

So, why?                                   

  • Great alternative to old fashioned meatloaf with high protein quinoa
  • The cupcakes option makes cooking meatloaf fast.

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Filed under Entrees, Red Meat