Friday, September 6, 2019

80(ish)--- Healthified Creamed Corn



Creamed corn is so dreamy! It's the perfect starchy addition to any summer meal. However, traditional versions are often loaded with butter and cream, which can make it a pretty calorie-dense option.  

This version utilized some of that corn as a creamy base (thanks to the blender), but still has a bit of butter and milk to get that yummy flavor!  Add your own combination of spices to match your meal (Mexican, Indian, Thai.....) or keep it basic like I did here.

Healthified Creamed Corn
Serves 6

7 large ears corn, husked
1 Tbsp unsalted butter
1/2 cup milk (I used whole, but you may opt for reduced fat)
1/2 tsp sea salt

Heat a grill or grill pan to medium-high heat.  Place corn eats onto the grill, reduce heat to medium, and cook for ~15 minutes, turning every 5 minutes to ensure even cooking/charring.  Remove from grill and allow to cool to the touch.

When slightly cooled, cut the corn from three ears and place into a blender or large food processor along with butter, milk and salt.  Puree until smooth.  Cut the corn off of the remaining four ears.  Add corn kernels and pureed corn mixture to a saucepan and heat over medium heat for 3-4 minutes or until warm.  Serve immediately!

Nutrition info per 1 serving: 119 calories, 2.7 g fat, 4 g protein, 24 g carbohydrates, 3.5 g fiber

Thursday, August 29, 2019

80(ish)--- Suppli al Telefono {de la Air Fryer}



When we went to Italy last summer these "fried rice balls" absolutely stole my heart.  Suppli al Telefono is risotto rice mixed with a yummy tomato sauce, wrapped around cheese, then breaded and fried.  SO GOOD.  When I first went all air-fryer crazy last year I had these gems in mind but never pulled the trigger.

Well, the trigger has been pulled.

These are easier to make than you'd think!  They make a yummy addition to a salad, or served as an appetizer.

Suppli al Telefono {de la Air Fryer}
Makes 10

Risotto
1 Tbsp olive oil (good quality like Pomora)
1/2 white onion
4 cloves garlic, finely minced
1 1/3 cups dry Arborio rice
2 cups low sodium chicken broth
14 oz can tomato sauce (Muir Glen is good)
1/2 Tbsp dried basil
1/2 Tbsp dried oregano
1/4 tsp salt
1/4 tsp ground black pepper

Suppli
2 1/2 (1 oz each) mozzarella string cheese sticks, cut into quarters
1 1/2 cups dried bread crumbs
1/2 tsp garlic powder
1/4 tsp sea salt
Dash ground black pepper

In a large skillet, heat olive oil over medium high heat.  Add chopped onion and cook until lightly browned, 3-4 minutes.  Add chopped garlic and dry rice. Saute for 3-4 additional minutes.  Add remaining risotto ingredients, reduce heat to medium low, and cook for 15-20 minutes or until rice is cooked through and sauce is absorbed.

Transfer risotto to a 9 x 13" baking dish and place in the refrigerator to cool.

Mix bread crumbs with seasonings.  Remove cooled risotto from refrigerator.  Use a knife to "slice" risotto into 10 equal portions.  Scoop out one portion, place a mozzarella piece into the center, then roll in bread crumb mixture.  Repeat with remaining risotto until 10 even balls are prepared.

Preheat air fryer, then set temperature to 360 degrees.  Place risotto balls into the basket (do not overcrowd and work in batches).  Cook for 18-20 minutes, or until lightly browned on the outside.  

Serve immediately!

Nutrition info per 1 ball: 118 calories, 2 g fat, 22 g carbohydrates, 4 g protein



Friday, August 9, 2019

80--- Grilled Chicken Pot Pie Salad



Chicken pot pie is the ultimate comfort food.  For colder months, my Little Mama's Chicken Pot Pie recipe is a favorite.  But who's to say that comfort foods are only for colder temperatures? I could use some comfort in the summer too.......

Grilled Chicken Pot Pie Salad to save the day.  All of the flavors of a chicken pot pie, but made into a cold chicken salad.  Perfect for warmer months.  It's loaded with veggies and protein making it a healthy option too!

I served mine on a Skinny Taste Air Fryer bagel.  The recipe is SO simple and amazing!  There are instructions for using an oven too.  Give it a try!

Grilled Chicken Pot Pie Salad
Serves 6

1 1/2 lb raw boneless skinless chicken breast, trimmed
1/2 tsp smoked paprika
Salt and ground black pepper
1/2 medium red onion, finely chopped
2/3 cup green peas (if frozen, defrosted)
4 small carrots, chopped
3 celery ribs, chopped

DRESSING
4 oz plain nonfat Greek yogurt
3 Tbsp lite mayonnaise (vegan if you can find it)
2 tsp low sodium chicken Better than Bouillon paste
1/2 tsp dried thyme
1 tsp dried parsley
1/2 tsp dried oregano
1/4 tsp garlic powder
1/4 tsp salt
Ground black pepper to taste

Season chicken breast with smoked paprika, salt and pepper. Grill over medium high heat until it reaches an internal temperature of 160 degrees.  Allow to sit at room temperature for 10-15 minutes before transferring to the refrigerator to cool completely.

When chicken has cooled, toss with remaining salad ingredients.  Whisk together dressing ingredients and gently mix into the salad ingredients. 

Cover and refrigerate for 2-3 hours prior to serving (overnight is fine as well).

Nutrition info per one serving: 187 calories, 5 g fat, 27 g protein, 10 g carbohydrates, 3 g fiber

Friday, July 19, 2019

80--- Green Chile Turkey Meatballs {Air Fryer Recipe}



I realize that my recipes have been highly focused on ground turkey lately.  But I could NOT wait to post this one.  The Mexican flavor in meatball form is amazing.  I love cooking my meatballs in the air fryer- it keeps the inside juicy and the outside gets brown and crispy.  

I served these with my Enchilada Gravy, mashed parsnips, and roasted Brussels Sprouts.  Highly recommended!  


Green Chile Turkey Meatballs
Makes ~20 large meatballs

1 1/2 lb lean ground turkey
1 egg
7 oz can diced green chiles
1/2 cup finely chopped red onion
2 oz crushed tortilla chips
1/4 cup course or medium ground cornmeal
1 tsp salt
1 tsp garlic powder
2 tsp ground cumin
1 tsp smoked paprika
1/2 tsp ground black pepper
2 tsp dried cilantro

Combine all ingredients in a bowl (don't be afraid to get your hands dirty), cover and refrigerate for 3-4 hours.

After mixture has chilled, use a 3 Tbsp (#20) scoop to form meatballs.  Preheat air fryer to 375 degrees.

Cook meatballs in two batches, each for 12 minutes or until internal temperature reaches 160 degrees.

Serve immediately!

Nutrition info per 1 meatball: 86 calories, 3.5 g fat, 7.5 g protein, 5 g carbohydrates, 0.5 g fiber


Wednesday, June 12, 2019

80--- Mushroom and Swiss {ish} Turkey Burger Bowls {Gluten-Free, Dairy-Free}



If meal prep is your thing, this one's for you.

If you love a good turkey burger but want a creative way to serve it, this one's for you.

If you like healthy meals, this one's for you.

I made a yummy {faux} Swiss sauce with cashews (see below), but you may certainly substitute a dairy-full sauce of your choice!  The cashew sauce will NOT disappoint however, regardless of your dairy desires.

Mushroom and Swiss{ish} Turkey Burger Bowls
Serves 4

SWISS{ISH} SAUCE (adapted from Wallflower Kitchen)

1 1/4 cups raw cashews, soaked overnight
1/4 cup nutritional yeast
1 cup unsweetened PLAIN almond milk
1 Tbsp mild miso paste
1/2 tsp salt
2 cloves garlic
1/2 tsp Worcestershire sauce
1/2 tsp dry mustard

Combine all ingredients in a high powered blender and mix for 3-4 minutes, until a puree is formed.  If your mixture is a bit grainy, mix for 1-2 minutes longer.  Store in a covered container in the refrigerator until ready to heat and serve.

TURKEY

1 lb lean ground turkey (90-93% lean)
1 1/2 tsp Unami seasoning (or seasoning salt blend of choice)
1/2 tsp smoked paprika
1/4 tsp ground black pepper

In a nonstick skillet over medium high heat, brown turkey, and season with Unami, paprika, and pepper.  Remove from heat and cover while other bowl ingredients are prepped, if needed.


MUSHROOMS & ONIONS

1 Tbsp butter or olive oil
1 yellow onion, thinly sliced
2 cloves garlic, minced
16 oz sliced white mushrooms
1/2 tsp salt
1/4 tsp ground black pepper
Fresh parsley, chopped (to garnish)

Heat butter or oil over medium high heat in a larger nonstick skillet.  Add onion and sauce for 2-3 minutes or until fragrant.  Add mushrooms and cook for 2-3 minutes, then reduce heat to medium and add garlic.  Season with salt and pepper and continue to cook for 7-8 minutes or until softened and browned.

QUINOA

2 cups low sodium chicken broth
1 cup dry quinoa, rinsed well

Combine broth and quinoa in a saucepan.  Bring to a boil, then reduce heat to a simmer, cover and cook for 15 minutes or until broth is absorbed.

To plate: Place 1/2 cup quinoa into a shallow bowl, then top with 1/4 ground turkey, and 1/4 of the mushroom and onion mixture.  Drizzle with 3-4 Tbsp heated (in a microwave or saucepan) Swiss sauce.  Garnish with finely chopped parsley.

Nutrition info per one bowl as plated above: 465 calories, 22 g fat, 35 g carbohydrates, 6.5 g fiber, 36 g protein

Thursday, June 6, 2019

80--- Carob Date Energy Balls



It's officially summer! Not sure about your family, but in mine it means were are ON THE GO.  {Insert needed energy}

These simple little bites are the perfect snack! Naturally sweetened and unprocessed, they will give you sustainable energy to get you through your busy schedule of activities.

Carob Date Energy Balls
Makes 16

18 pitted Medjool dates
1 1/4 Tbsp coconut oil
1/4 cup rolled oats
1/2 cup roasted cashews
1 Tbsp honey (optional)
1/3 cup unsweetened coconut flakes
1 1/2 Tbsp toasted carob powder

Place cashews and oats into a large food processor and mix until finely chopped.  Add remaining ingredients and mix until a puree is formed.  Use your hands to roll the puree into 16 balls (~2 Tbsp each).  Keep in a covered container in the refrigerator (or cooler if you're camping!). 

Nutrition info per 1 ball: 92 calories, 5 g fat, 11 g carbohydrates, 2 g fiber, 1.5 g protein

Sunday, May 19, 2019

Meal Plan Mondays {Vegetarian Week}

Whether you're a vegetarian or not, it's hard to dispute the evidence that a plant-based diet is overall good for your health.  A vegetarian diet SHOULD BE high in fiber and whole foods.  If you're considering dabbling in this type of diet, give this week's meal plan a spin!  You won't miss out on flavorful foods, that's for sure.


Breakfast:
(make ahead - they keep in the fridge or freezer throughout the week for a quick breakfast)


Lunch:


Dinner #1:


Dinner #2:


Dinner #3:
with



Dinner #4:


Dinner #5:


Cocktail:


Dessert: