12-02-2014

Chicken Enchiladas {Bites!}

As it continues to get colder here in Texas, the meal requests around here seem to be going in the direction of “warm”, “soup” or “comfort food”.

 

One of my favorite indulgences is Tex-Mex. Who doesn’t love it? My go-to order {before I knew the nutrition facts} was sour cream chicken enchiladas… Oh I am a sucker for enchiladas. They are savory, warm, cheesy and delicious.

 
I was obviously thrilled when I came across this recipe from Gimme Some Oven (if you haven’t followed this blog, check them out asap!), which always has awesome recipes. I modified the recipe to my liking but I kept her homemade enchilada sauce just the way she makes it… it’s pretty perfect as it is and SO easy.

Try out this recipe for an easy lunch or lighter dinner {add a side salad}!

Chicken Enchilada Bites

Serves: 6-8

Ingredients
24 egg roll wrappers
3.5 cups shredded rotisserie chicken
1/2 cup enchilada sauce {Gimme Some Oven}
1 cup shredded 2% Mexican cheese
2 green onions, thinly sliced
1 can black beans, drained and rinsed

Directions
Preheat oven to 350 degrees F.

Press egg roll wrappers into the cups of a greased muffin pan (regular 12 muffin pan) to form “cups”, being sure that the edges do not fold in. Bake for 10 minutes so that the bottom of the wrapper is also crispy, then remove.

Make enchilada sauce while the wrappers bake and get crispy.

Stir together chicken, enchilada sauce and black beans in a mixing bowl until combined. Portion the chicken evenly into the baked wonton cups until they are full. Sprinkle with a pinch of shredded cheese. Bake for an additional 5 minutes, or until the cheese is melted and the chicken is heated through. Remove and garnish with sliced green onions.

Makes 24 Chicken Enchilada Bites.

Enchilada Bites Edited-1

Nutrition Facts {1 Chicken Enchilada Bite}: 120 calories, 2g fat, 15g carbohydrate
1.5g fiber, 10g protein

 

*3-4 Bites makes a meal depending on body weight & nutrition goals

 3 Bites: 360 calories, 6g fat, 45g carbohydrate, 4.5g fiber, 30g protein

 

Please comment with links to your favorite comfort food recipes… healthified!

 

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07-07-2014

Mini Summertime Pot Pies

Ever get the craving for a certain food… in the wrong season? Chicken pot pies are a winter comfort food but here they are making a summertime appearance!

I added some summer vegetables & lightened up the traditional pot pie recipe to give you this creation below… Super easy & athlete approved!

Mini Summertime Pot Pies

Adapted from: Meal Makeover Moms

Ingredients

1 1/2 tablespoons olive oil, divided
1/2 small onion, diced (about 1/2 cup)
2 cloves garlic, minced
1 pound boneless, skinless chicken breast halves, cut into 1/2-inch dice
1/2 teaspoon dried tarragon
1/2 teaspoon kosher salt
Pinch of black pepper
1 small can reduced-fat cream of chicken soup
1 yellow summer squash, quartered lengthwise and diced
1 zucchini, quartered lengthwise and diced
2 carrots, diced
1/2 cup frozen corn
12 pre made refrigerated biscuits (Immaculate Biscuits)

Directions

1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook 1 minute more.
2. Stir in the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes. Add in the squash and zucchini. Cook for a couple more minutes.

Mini Pot Pies-1

Mini Pot Pies-2

3. Add 3/4 of the can of cream of chicken soup to the skillet along with the peas and corn stir gently until the sauce is spread evenly, about 2 minutes.

Mini Pot Pies-3
4. To prepare the mini pies, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 biscuit into each cup, letting it extend over the sides by gently stretching it.

5. Place a generous 1/4 cup of the chicken mixture into each wrap. Fold the corners up and over the top of the filling and press to seal the edges. They will rise & look like this:

Mini Pot Pies-4
6. Bake until golden and crisp, 12 to 15 minutes. Cool slightly before eating.

Mini Pot Pies-6

Nutrition Facts (1 pot pie): 230 calories, 7g fat, 30g carbs, 2g fiber, 13g protein

Keep in an airtight container in the fridge for lunch during the week!

Mini Pot Pies-7

 What’s your favorite “mini” recipe?

Mini Summertime Pot Pies
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Entree
Serves: 6-12
Ingredients
  • 1½ tablespoons olive oil, divided
  • ½ small onion, diced (about ½ cup)
  • 2 cloves garlic, minced
  • 1 pound boneless, skinless chicken breast halves, cut into ½-inch dice
  • ½ teaspoon dried tarragon
  • ½ teaspoon kosher salt
  • Pinch of black pepper
  • 1 small can reduced-fat cream of chicken soup
  • 1 yellow summer squash, quartered lengthwise and diced
  • 1 zucchini, quartered lengthwise and diced
  • 2 carrots, diced
  • ½ cup frozen corn
  • 12 pre made refrigerated biscuits (
  • Immaculate Biscuits
  • )
Instructions
  1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook 1 minute more.
  2. Stir in the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes. Add in the squash and zucchini. Cook for a couple more minutes.
  3. Add ¾ of the can of cream of chicken soup to the skillet along with the peas and corn stir gently until the sauce is spread evenly, about 2 minutes.
  4. To prepare the mini pies, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 biscuit into each cup, letting it extend over the sides by gently stretching it.
  5. Place a generous ¼ cup of the chicken mixture into each wrap. Fold the corners up and over the top of the filling and press to seal the edges.
  6. Bake until golden and crisp, 12 to 15 minutes. Cool slightly before eating.
  7. Nutrition Facts (1 pot pie): 230 calories, 7g fat, 30g carbs, 2g fiber, 13g protein
Nutrition Information
Serving size: 1 Calories: 230 calories Fat: 7g Carbohydrates: 30g Fiber: 2g Protein: 13g
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07-03-2014

Inside the Life of a Personal Chef!

Personal chef services have really increased in the past few years. With many people lacking cooking skills or time yet still wanting to eat healthy (& homemade!) meals, the market for a Personal Chef is really taking off.

 

I recently came across a really delicious recipe for Basil Pesto Chicken, Farro & Nectarine Salad. I’m always looking for something new to make… and this recipe caught my eye when I saw that it won an original recipe contest. It must be good if it won, right? RIGHT. VERY RIGHT. It was not only easy to make but also became my new favorite lunch meal since it almost tastes better the next day. Almost.

 

The creator of this recipe is Whitney Reist, the owner of Dietitian in the Kitchen. She’s actually a colleague of mine and with both of us making moves in the past couple of years, I completely lost track of her Personal Chef journey. I thought it would be really neat for those of you interested in cooking healthy dishes to see how she got started on this path and how she has done so well running her own business based on healthy & REAL food! Read on for a short interview with Whitney…

 

Whitney Reist Headshot       dietitianinkitchen

 

1.     Did you always know the Personal Chef role was your end goal?

Absolutely not!   This was an opportunity that evolved for me as I was in culinary school and still working as an Oncology dietitian at Baylor University Medical Center.   To further practice what I was learning at Le Cordon Bleu and help pay my tuition, I moved in with a family and worked as their live-in personal chef.

Through  experience at school and working as a live-in personal chef, I began to see that working as a personal chef was something I wanted to pursue for a career.  By the time I had graduated culinary school, I had enough people interested in using me as a personal chef that I decided to do it on a part-time basis.  After about 6 months of doing this, I made the decision to resign my position at the cancer center and took on more personal chef clients so I could do it on a full-time basis.

 

2.    What helped you the most when trying to combine good nutrition with tasty food? 

Remembering that simple preparation methods with highest quality ingredients are what makes healthy food look and taste most delicious.  Buying ingredients seasonally, using fresh herbs and bold spices, and using citrus juices to brighten flavors are key tips for making this happen as well!

 

3.    What’s your advice to those just starting to cook healthy for themselves?

Make a small goal that you can easily attain to start out with.  That may be cooking a healthy meal 3 times per week and making enough to have leftovers the next day.  Planning your menu of what you will cook a week to a month ahead of time is also key to making your goal happen.  The last thing you want to do is get to the day that you are supposed to cook and not know what you want to make and on top of that have to shop for the ingredients.

 

4.     What’s one (or more) good resource you recommend when looking for recipes?

My favorite healthy recipe sites with simple preparation techniques and minimal ingredients are www.cookinglight.com and www.myrecipes.com.  You can search for recipes to fit in specific diets, calorie ranges, and save them to menus as well as create shopping lists for the recipes you choose.  Both sites are a “one stop shop” for planning, organizing, and making healthy cooking happen!

 

5.    Do you remember your first “aha” moment when you made a really delicious yet healthy recipe? What was it?

This would definitely be when I made Basil Pesto at home for the first time and started adding a bunch of spinach or arugula to it.  It was a nutrition powerhouse condiment that tasted amazing and looked beautiful.  I learned that I could take salads, grains, pasta dishes, fish and chicken dishes to the next level with a spoonful or two of this delicious stuff in minutes!  It also makes a good pizza topping, sandwich spread, and egg mix-in.  The possibilities are truly endless!

 

6.    Any suggestions for time management when the average person is trying to meal prep for a few hours on the weekend?

Yes – I will even provide tips with bullet points for extra organization!

  • Make a prep list – before you start your cook day, jot down a list of the recipes you will make in order that you are going to make them.  This will keep you focused and organized while ensuring that you won’t forget anything in the hustle and bustle of cooking.
  • Follow the rule of “Mis en Place” – Have all of your ingredients and cooking tools that you need for the day organized and within easy reach on your countertops before you start cooking.  Making multiple trips to your fridge, pantry, and cabinets add lots of time to your cooking day, so try to minimize this as much as possible.
  • Streamline putting a recipe together by having all your veggies and/or fruit washed and cut into the size you will use before you start cooking.  Also measure spices, dry ingredients, and liquids before you put the recipe together.

 

7.    How did you learn to pair certain flavors with foods?

I read LOTS of recipes and cookbooks – this is something that’s somewhat of a hobby for me.  I find it so intriguing to note the differences in how different authors and magazines write recipes and the flavors that they tend to pair together.  After a while, I notice trends in food pairings that I try in my own kitchen and then from there figure out what my personal pairing preferences are.

 

8.   Do you have any go-to recipes for a quick weeknight dinner that is fail-proof?

I find that if you always have a whole-grain bread/flatbread/wrap available with low fat cheese, a lean protein, and 2-3 vegetable options with a marinara sauce, hot sauce, or salsa that a healthy well-balanced pizza or Panini sandwich is only a few minutes away from satisfying a hungry belly!  This never fails to be our go-to on busy nights when we are tired and time is limited.  I also try to keep 1-2 dishes in the freezer for backup dinners – enchiladas, chilis, and soups tend to work well for this strategy.

 

9.    Do you have advice for those interested in pursuing a personal chef career & targeting clients that want healthy options?

Before you get started, it’s important to know what your state’s health codes are in the event that you ever need to cook out of your own kitchen or to know if that is even an option.  I prefer to cook food in my client’s kitchen so that I can store it for them as it is prepared and limit liability issues.  Applying for an LLC is also worth the time and effort.

For obtaining clients, word of mouth has been my most valuable avenue of advertisement.  Talk to people everywhere you go about your business – wear your chefs coat to the grocery store when shopping for yourself to drum up conversation with potential clients and visit gyms and health clubs to talk about your services.  Chef In Demand has a great blog and LinkedIn community that offers wonderful advice for personal chefs looking to build their business and find clients quickly.

 

…Head on over to Whitney’s site where you can get the recipe for this amazing dish:

Salad Smackdown Banner

 

Questions for Whitney? Have you ever considered using a Personal Chef or becoming one? Leave a comment below!

 

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05-28-2014

Summer Caprese Burger

I’m so excited to share a new recipe with all of you! I’ve been waiting patiently to post this so that it could happen on the same day it launches on the Stone Soup blog, which is associated with the Food & Nutrition Magazine. This is a great resource since it’s only written by members of the Academy of Nutrition & Dietetics! For healthy & balanced recipes, check it out.

 

Back to the recipe… I needed an original, summer-friendly, AND athlete-friendly recipe for them. I considered stir fry, a cold pasta salad and other cold recipes. Then the idea of the grill came to mind. Yes… definitely the grill. What was I thinking before?!

 

This caprese burger finally hit the spot on the third try. It took quite a bit of tweaking and testing to get this chicken burger to have lots of flavor. It can be pretty hard to achieve a good flavor when using ground chicken… just FYI.

Instead of posting the whole recipe here, I want to direct you to my post on Stone Soup.

Since they could only accept one photo, let me get your taste buds ready with the photo story…

Chicken Burger-the fueled athlete

I started by roasting my own red bell pepper, but you can definitely {cheat!} buy the jarred version

Chicken Burger-the fueled athlete

Mix all ingredients EXCEPT the ground chicken – this is where we get the flavor {spinach, pesto, panko, coriander, salt, pepper}

Chicken Burger-the fueled athlete

Peel the skin off your roasted peppers and chop. Add in with the other ingredients.

After mixing all ingredients well, add that ground chicken into the mix.

Chicken Burger- the fueled athlete

Chicken Burger- the fueled athlete

Mold into 5 {3-4 oz} burgers

Chicken Burger-the fueled athlete

Put on the grill

Chicken Burger-the fueled athlete

After 4-5 minutes each side, these caprese burgers are ready to eat!

Chicken Burger-the fueled athlete

Chicken Burger-the fueled athlete

Serve with whole grain bun, mozzarella cheese, tomato, onion, avocado and a drizzle of balsamic!

Nutrition Facts (3-oz chicken burger, sans bun): 190 cal, 7.5g fat, 530mg sodium, 9g carb, 1.2 g fiber, 19.6g protein

It won’t hurt to add some sweet potato fries either!

For exact quantities of ingredients, visit the Stone Soup blog & read my recipe there.

 

 

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04-02-2014

Sweet, Sour & {maybe spicy?} Chicken Tenders

What’s for dinner? Trying to think of something simple and healthy? How about… grilled chicken with vegetables?

 

…boring.

 

How about something new? Something simple yet tasty?

 

Enter the sweet, sour and {maybe spicy?} chicken tenders.

Read More

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11-15-2013

New Weekly Recipe Post: Caprese Chicken #RecipeFriday

Starting this week, one recipe a week will be featured on The Fueled Athlete every Friday. While this is more of a content blog, I really enjoy trying new recipes and will share them with you as I go.

I recently found CookSmarts and have many ideas from Jess on future meals! One of the best features is the ability to customize the meal based on your nutrition habits (Vegetarian, Gluten-free, etc). You can easily go their website for a free trial!

Read More

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