80--- Tamales

Tamales are a traditional Mexican holiday treat! I decided to give these a try this year for Christmas dinner. They turned out really good AND pretty healthy too.

The wrapping/tying of the tamales is the hardest part. But, I found a very helpful description by Googling "How to Wrap a Tamale" and I have included it below (don't you LOVE Google?).

Tamales

Serves 6-7

18 dried corn husks

Dough

2 cups masa harina

2 cups corn kernels

1 tsp baking powder

1/2 cup lukewarm water

3 Tbsp olive oil or canola oil

Filling

1 lb pork tenderloin, trimmed of fat

1 red pepper, seeded and diced

1/2 medium white onion, diced

1 Tbsp cumin

1 tsp chili powder

1 tsp salt

1 tsp paprika

3 Tbsp fresh cilantro, chopped

1 cup chicken broth

1. Place pork tenderloin in a slow cooker with remaining filling ingredients. Cook on low for 4 hours, or until internal temperature reaches 155 degrees. Remove pork and shred, then return to slow cooker while dough is prepared.

2. Soak corn husks in water for 10 minutes. Remove and pat dry.

3. Place corn kernels in a food processor and puree. Add puree to a large mixing bowl and add remaining dough ingredients. Stir to combine, then knead with hands until all ingredients are evenly mixed.

4. Lay a husk on a flat surface. Place 3 tablespoons of dough onto the husk. When spreading the dough, leave a space of about 4 inches from the narrow end of the husk and about 2 inches from the other end. Spread the dough to the edge of one of the long sides and 2 inches away from the other long side. Try to keep the dough approximately 1/4 to a 1/2 inch thick.

5. Spread about a tablespoon of filling (drained of juice) down the center of the dough. Locate the long side of husk with a 2 inch space with no dough. Fold that over, slightly overlapping the other side so the edges of the dough meet. Wrap the extra husk around the back. Then fold the broad end over the top and then the longer narrow end over the broad end.

6. Create strips of husk by cutting or tearing 1/4 inch lengths off of some of the smaller or unusable husks. Use these to tie across the middle of the tamale to hold the flaps down (I used twine).

7. Place tamales on a steam rack in a large pot. Steam over boiling water (medium heat) for one hour, checking and filling water level occasionally.

8. Serve with salsa!

Nutrition Info per 3 tamales: 303 calories, 4.5 g fat, 1 g saturated fat, 25 g protein, 37 g carbohydrates, 5 g fiber

80(ish)--- Baked Chicken Phyllo Chimichangas

My hubby LOVES chimichangas. Not so good for you. The other day I was pretty much out of food in the house, but I REALLY didn't want to go to the store (you've been there, right?). My fridge had phyllo dough and salsa. My freezer had chicken breasts and some cut up peppers. Hmmmmmmmm. So, I enlisted the help of my friendly 1970s crock pot, a happy hand-me-down from my mom, and made some flauta-like chimichangas.

I realize that I have been making quite a few vegetarian dishes lately. AND I feel pretty good about it. Animal protein does contain unnecessary saturated fat and cholesterol, and I don't like how these animals that I eat are treated, and I'm kind of scared of the hormones, medications, etc that these animals are exposed to. I know that plants can provide complete and healthy protein, but I'm not ready to make that jump into VEGETARIANISM-- seems kind of limiting for me (personal preference). So, my plan is to eat vegetarian meals more. Not a resolution. Just a plan. This is not one of those meals.

Baked Chicken Phyllo Chimichangas

Serves 2

8oz boneless skinless chicken breast

6 sheets phyllo dough

1 cup salsa (your favorite-- verde works too!)

1 cup bell peppers of your choice, seeded and chopped

Place chicken breasts in crock pot with salsa and peppers. Cook on low for ~6 hours.

Preheat oven to 325 degrees. Remove chicken from crock pot, shred and return to juice. Stack 3 sheets of phyllo dough on a clean dry work surface. Cut in half lengthwise. Remove 1/2 cup chicken from juice and place on short end of one stack of phyllo dough. Roll chicken in phyllo dough to make a tight wrap. Place on a baking sheet prepared with cooking spray.

Repeat process to make additional 3 chimichangas, each rolled in 1/2 stack of 3 sheets.

Bake for ~25 minutes, or until phyllo is crisp and golden brown.

Serve with 1 tsp light sour cream and your favorite salsa!

Nutrition Info per 1 chimichanga: 277 calories, 3 g fat, 31 g protein, 27 g carbohydrates, 4 g fiber

80--- Fiesta Corn Chowder

More soup! I love a chowder; corn, potato, clam, you name it and I will eat it. But chowders often contain heavy cream, which translates to high fat, high calorie.

This is a lighter version made with lowfat milk. The roasted peppers give it such a great flavor you do not even miss the cream!

Chile peppers are high in vitamins A and C. They also contain capsaisin, a capsaicinoid that has been found to work as an anticoagulant, possibly helping to prevent heart attacks or strokes. The amount of heat in a hot pepper depends on the variety, and is measured in Scolville Heat Units. On this scale, peppers can range in heat between 500 to 400,000 heat units! Within each variety, the more mature the pepper, the hotter it will be.

By weight, a red bell pepper contains three times as much vitamin C as a citrus fruit. Hot peppers contain 357 percent more than an orange!

Fiesta Corn Chowder

Serves 4

2 Anaheim chile peppers

2 Yukon gold potatoes, cut into 1/2" cubes

2 Tbsp olive oil

1 small yellow onion, chopped

1 clove garlic, pressed and minced

1 small red bell pepper

1 tsp salt

2 1/2 cups fresh or frozen (thawed) corn kernels

2 cups vegetable or chicken stock

1 cup 1% milk

1/4 tsp fresh ground black pepper

2 Tbsp chopped fresh cilantro

2 tsp chopped fresh oregano

Preheat a gas grill. Place peppers (Anaheim chiles and red pepper) on grill over medium-high heat ~3-5 minutes each side, until skin is blackened. Place peppers in a bowl and cover with plastic wrap until cook enough to handle. Peel away skin, seed and chop.

Place potato pieces into a saucepan and cover with water. Bring to a boil, then reduce heat to medium and cook uncovered for 15-20 minutes, or until potatoes are tender. Drain and set aside.

In a skillet, heat olive oil over high heat. Add onion and chopped garlic and saute until onion is translucent. Remove from heat and set aside.

In a food processor, process 1 cup of corn kernels and 1/2 cup potato chunks until fairly smooth. Transfer contents to a stock pot over medium heat and add potato pieces, diced peppers, onions and garlic, and remaining ingredients. Bring to a boil, then reduce heat to simmer for 25-30 minutes, or until soup thickens.

Garnish with fresh chopped cilantro.

Nutrition Info per 2 cup serving: 301 calories, 9 g fat, 1 g saturated fat, 9 g protein, 52 g carbohydrates

80--- Skinny Girl Bean Burgers with Sriracha Lime Yogurt Sauce

I made a health-conscious choice at a restaurant a few weeks ago. I went for the veggie burger, which is something I rarely do. Veggie burgers can be scary.... and full of overly-processed soy. This burger surprised me with freshness and flavor!! It was full of black beans, cilantro, and bold seasonings.

I re-incarnated that burger.

Beef is a great source for protein and iron (however, not found in THIS burger). Unfortunately, beef can have quite a bit of saturated fat, especially ground beef. If you are in the market for burger, look for a 95/5 or leaner combination. Most restaurants use 80/20 (as in 80% beef, 20% fat) blend, which produces "good quality" burgers (that's a restaurant term for fat and juicy).

Skinny Girl Bean Burgers
Serves 8

2 cans black beans, drained and rinsed
1/4 large white onion, very finely chopped
1/4 cup panko crumbs
2 egg whites
1/2 cup cilantro, finely chopped
1 Tbsp green hot sauce
1 tsp comino seeds
1/2 tsp salt
1/2 tsp garlic powder

SAUCE
1/2 cup low fat plain Greek yogurt
2 tsp sriracha hot sauce
2 tsp lime juice

BURGERS
Preheat oven to 350 degrees. Combine black beans, cilantro, hot sauce, panko crumbs, salt, garlic, and comino seeds in a medium bowl. Use a fork to smash and blend ingredients until beans are pressed with a few chunks remaining. Add egg whites and blend with your hands until well-mixed.

Spray a baking sheet liberally with cooking spray. Roll ~1/2 cup bean mixture into a loose ball (mixture will be wet) and place on baking sheet, then press into a patty. Place sheet into oven on lower rack(s). Bake for 20-25 minutes, gently flipping patties halfway through cooking (note: this is easiest done with a very thin spatula).

SAUCE
Mix ingredients together in a small bowl. Store in refrigerator until serving.

Nutrition Info per 1 burger with 2 Tbsp sauce: 118 calories, 1.2 g fat, 10 g protein, 16 g carbohydrates, 5.5 g fiber

80--- Whole Wheat Tortillas

I made my peace with lard today. Lard, really? I know, I know. I am sure that I could have found a substitute for it, but I really wanted these to be authentic. AND, I figured, those tortillas that you purchase at the grocery store may have partially-hydrogenated oil in them. So, these are my Preservative-Free Whole Wheat Tortillas Made with Lard. I would suggest trying to find a lard that is refrigerated. This is less likely to be processed and hydrogenated.

However, it is PARTIALLY-hydrogenated oils that form trans fats. Trans fats have been shown to lower HDL cholesterol (good cholesterol), reduce omega-3 fatty acids in our cells, elevate CRP (C-reactive-protein) leading to inflammation in our arteries, and interfere with immune functions and enzyme functions. When you compare saturated fats (in lard) to trans fats, saturated fats appear to be MORE healthful. However, note that saturated fats can negatively affect your cholesterol profile, especially if you are predisposed to heart disease. It is still recommended that you consume less than 7% of your total calories as saturated fat (that's less than 15 g per day if you consume a 2000 calorie diet).

You can substitute ALL white flour in these tortillas if you would like. Corn and wheat tortillas are naturally more fragile. I suggest if you would like to use these tortillas for tacos, put a thin layer of low fat refried beans under your meat to help with stability. The flavor of these homemade tortillas is wonderful--- the wheat flour makes them almost nutty.

Whole Wheat Tortillas

Makes 20 - 8" tortillas

2 cups wheat flour

1 cup all-purpose flour

2 1/2 tsp baking powder

1 tsp salt

1/2 cup lard (refrigerated if you can find it-- so it is not processed)

1 cup hot water

In a large bowl, mix flour, baking powder, and salt. Add lard to dry ingredients in spoonfuls. Use a pastry cutter to cut in lard until coarse crumbs are formed.

Add hot water, a little at a time, to crumbs. Stir to mix. Kneed dough 30-40 times until a ball is formed. Cover with a towel and let sit for one hour.

Roll dough into balls the size of golf balls and place on a tray. Cover tray with a towel and allow to set for 30 minutes.

Heat a cast iron skillet over medium-high heat. (Note: temperature needs to be exact for these tortillas-- you will learn as you go. If the heat is up too high, they will get charred spots. If it is too low, they will get crispy before getting brown spots.) Roll out a ball of dough very thin and place on skillet (even if you have a large skillet I would recommend only one at a time). Cook until brown spots are formed (~10-15 seconds each side). Continue rolling and cooking until all are cooked.

Place cooked tortillas on a plate under a towel to keep warm. If needed, wait until cooled to place in airtight container for storage. Tortillas can be warmed in microwave under a wet paper towel if needed.

Nutrition Info per 1 tortilla: 96 calories, 5 g fat, 2 g saturated fat, 2 g protein, 10 g carbohydrates, 1.5 g fiber

80--- Frozen Burritos

Let me explain: Frozen burritos (found in grocer's freezer) are NOT an 80. But, what I discovered is that you can make your OWN that are much more 80, and much tastier! Freezer-section burritos are loaded with calories, fat, and sodium. My husband LOVES them. It's nice to have a zap-and-go meal from time to time, so I can feel good about grabbing these, because I know what is in them!

You can also add onions to these, but I would avoid salsa or any other veggies due to the possibility of having ice crystals form in your burrito!



Frozen Burritos
Serves 8

2 cups prepared spanish rice (or stir a drained can of Mexican-style tomatoes into cooked brown rice)
2 cups canned lowfat refried black beans
1/2 lb 93% lean ground beef or turkey, cooked and drained
1/2 cup shredded cheddar cheese (optional)
8 flour tortillas (10") I used raw and cooked them -Bonus if you use whole wheat. Note: Corn tortillas do not hold up well in freezing
Wax Paper


Top each tortilla with 1/3 cup beans, 1/3 cup Spanish Rice, and 1/4 cup ground meat. Sprinkle on shredded cheese if desired. Roll tortilla, first folding in ends, then wrapping. Place burrito on wax paper and roll (in same fashion as burrito). Use packaging tape to secure. Place in freezer.

When cooking: place each frozen burrito wrapped in wax paper in microwave and cook for ~1 minute 45 seconds (cook times vary).













Nutrition Information per 1 burrito: 364 calories, 11 g fat, 28 g protein, 40 g carbohydrates

80--- Pepitas Shrimp Skewers

Pepitas are pumpkin seeds without the shell! You can roast and shell your own (maybe after a pumpkin carving?) or purchase them pre-roasted without shells (look in the bulk section of your grocery store). As with any seed or nut, they have lots of healthy fats and fiber! Pepitas are really popular in Mexican cooking, but can be used on salads, in soups, etc. This is actually a recipe for salad dressing, and it would be a good one!

Shrimp are a great protein source and are low in fat. They have a higher cholesterol content when compared to other low fat protein sources, but should not be avoided because of that! They have omega-3 fatty acids, which are heart healthy and can help decrease inflammation in the body.

Pepitas Shrimp Skewers

Serves 6

~50 shrimp, peeled, de-veined, tail-on

1 medium Anaheim chile, roasted, peeled and seeded (see below)

1/4 cup roasted pepitas

1 large garlic clove, pressed and minced

1/4 tsp ground black pepper

1 tsp salt

1/2 cup Canola oil

2 Tbsp cup red wine vinegar

3 tablespoons grated cotija cheese (or shredded Parmesan)

1 small bunch cilantro, stemmed

1 1/2 cups lowfat yogurt

Place Anaheim chile on a grill and cook until charred on all sides (rotate throughout cooking), ~ 10 minutes. Allow to cool. Peel off skin and cut off top of chile. Remove seeds with fingers and slice flesh.

Place all ingredients except cilantro, yogurt and shrimp in a blender or food processor. Blend about 10 seconds, then add cilantro little by little until blended smooth (reserve some cilantro for garnish if desired). Place yogurt in a medium stainless steel bowl and mix with a wire whip until smooth. Add the blended ingredients and mix thoroughly.

Add shrimp to mixture. Refrigerate at least 3 hours.

20 minutes prior to cooking, soak bamboo skewers in water (to prevent burning).

Preheat grill. Skewer 5-6 shrimp on each stick. Cook over medium heat until done (~10-15 minutes).

Nutrition Info per 2 Tbsp pepitas dressing/ marinade: 101 calories, 6 g fat, 3 g protein, 3 g carbohydrates

Nutrition Info per 8-9 shrimp: 55 calories, 1 g fat, 11.5 g protein, 0 g carbohydrate, 107mg cholesterol

80--- Mahi Fish Tacos with Latin Slaw

High of 86 today-- perfect for grilling up Mahi Mahi for fish tacos!

Confession: I do not LOVE fish. I LIKE fish. But, I know that fish is good for me, so I try to eat it at least once as week. These fish tacos make it very do-able for me.

As you very well may know, fish is a wonderful source of omega-3 fatty acids. Mahi Mahi is not the BEST source, but it does contain around 0.13 g per 3 ounce serving (for comparison: a 3 ounce serving of salmon contains ~1.5 g and canned tuna contains ~ 0.2 g).

Omega-3 fatty acids help to decrease inflammation, improve memory and mental health, improve cardiovascular health, and possibly help to prevent cancers such as prostate, colon, and breast.

The slaw on these tacos is also a lovely side dish for any Latin-flavored meal! I served these with a side of refried black beans (lowfat- from a can) for a nice ~400 calorie dinner.

Mahi Fish Tacos with Latin Slaw

Serves 6 (two tacos each)

24 oz fresh or frozen (thawed) Mahi Mahi filets

1/2 cup white wine

1/4 cup lime juice

2 Tbsp cumin

12 -8" corn tortillas

Latin Slaw

2 cups shredded red and/or green cabbage

1/2 cup jicama, peeled and cubed

1/2 cup onion, peeled and cubed

1/4 cup chopped cilantro

1 jalapeno pepper, seeded and diced

2 Tbsp mayonnaise

1/4 cup lime juice

1 Tbsp salt

Sauce

1 cup 2% Greek yogurt

3 Tbsp chipolte seasoning (I used Mrs. Dash)

1. Marinate fish filets in white wine, lime juice, and cumin in the refrigerator, at least 3 hours or overnight.

2. For slaw: add cabbage, onion, and jicama in a food processor and chop into flakes. Stir in diced jalapeno and cilantro. In a small bowl whisk together lime juice, mayonnaise, and salt. Add to dry ingredients and refrigerate at least 3 hours.

3. For sauce: mix chipolte seasoning into yogurt and refrigerate at least 3 hours.

4. Grill fish filets until done, then cut into 2" thick strips. Microwave corn tortillas covered by a damp paper towel for ~30 seconds, or until soft.

5. Add 2 Tbsp sauce to tortilla, then add fish. On top add 1/4 cup Latin Slaw.

Nutrition Info per 2 tortillas: 258 calories, 4 g fat, 26 g protein, 27 g carbohydrates, 3 g fiber

80-- Yam & Black Bean Burritos

Ole! These vegetarian burritos are SO tasty and SO easy!

A yam is a potato's brighter, healthier brother. They are high in vitamin B6 and potassium, which are good protectors against cardiovascular disease. Yams are also high in FIBER, which keeps our GI systems running smoothly. They also have a lot of vitamin C-- bring on the antioxidant benefits!

Yams are often confused with sweet potatoes. They are different, however they can be substituted in most recipes.

These burritos are lovely topped with a little bit of sour cream. Don't be shocked! Sour cream is not quite the devilish food that people make it out to be. Two tablespoons of light sour cream has just 40 calories, 2.5g of fat, and so much satisfying flavor! Use light sour cream for topping Mexican food-- you will not notice the difference! NOTE: 2 tablespoons is quite different from a 1/2 cup.


Yam & Black Bean Burritos
Original recipe: California Dept of Public Health
Serves 6


2 medium yams, peeled and cut into 1/2" chunks
2 Tbsp olive oil
1/2 onion, diced
15 oz black beans, drained and rinsed
1/2 tsp cumin
6 tortillas (bonus points if you use whole wheat)
Light sour cream (optional)
Cilantro, chopped or chiffonade (optional)


Preheat oven to 375 degrees. In a large bowl, toss yam chunks with 1 Tbsp oil. Spread coated yams on a greased baking sheet and roast in the oven for 20-30 minutes, or until yams are tender.


In a large skillet, heat 1 Tbsp oil over medium-high heat. Add diced onion and saute until tender. Add beans and cumin. Remove skillet from heat and gently stir in roasted yam chunks.


Spoon ~1/2 cup mixture into the center of each tortilla. Top mixture with sour cream and/or cilantro, if desired.


Nutrition Info per burrito: 220 calories, 6g fat, 8g protein, 47g carbohydrate, 8g fiber

80-- Pollo Verde Sopa

GREEN CHICKEN SOUP! I have decided that I would like to master soups this fall. My first attempt was a success. Good thing I made a TON of it to freeze for future meals!


This soup is LOADED with vegetables, peppers and beans. Modifications can be made depending on your tastes! I do not have a spicy palate, but I thought this soup had the perfect amount of heat.


Pollo Verde Sopa
Yield: ~12 one cup servings

1 lb boneless skinless chicken breast, boiled and shredded
2 tsp olive oil
1/2 white onion, coarsely chopped
1 clove garlic, minced
1 diced fresh anaheim chile
1 finely diced fresh jalapeno
1 large carrot, chopped
12 oz low sodium chicken broth
1 1/2 cups baby spinach leaves, chopped
3 Tbsp fresh cilantro, chopped
2 tomatillos, chopped (optional)
12 oz green salsa of your choice
14 oz green enchilada sauce of your choice
10 oz canned diced green chiles
1 stalk celery, sliced
1 1/2 cups water
15 oz pinto or navy beans, drained and rinsed
1/2 cup chopped tomatoes

Spice Mix
1 Tbsp powdered chicken base (bouillon)
2 tsp celery salt
1 Tbsp flour
2 tsp dried oregano
1 Tbsp ground cumin

In a large stock pot, saute onions, chiles, garlic, and jalapenos in oil over medium high heat until onions become translucent. Add carrots and cook for additional 5 minutes. Turn heat down to medium- low and stir in chicken broth and spice mix. Gently fold in spinach (leaves will cook down quickly).

Turn heat to low and add in remaining ingredients, reserving tomato until 30 minutes prior to serving. Simmer on low on stove top 1- 3 hours.


Nutrition info per 1 cup serving: 225 calories, 6g fat, 23g carbohydrate, 15g protein, 8g fiber