Basil-Lemon Stir Fry

When all else fails, and you don't know what to make for dinner just throw a bunch of fresh veggies into a sauté pan.

 



 



 

Ingredients & Nutritional Information:

• 2 cups of Yellow Squash, sliced & halved

          Calories: 40, Fat: 0g, Carbs: 8g, Sugars: 4g, Protein: 4g

• 1 cup of French Green Beans

          Calories: 21, Fat: 0g, Carbs: 5g, Sugars: 2.5g, Protein: 1.7g

• 1/2 cup of Cannellini Beans (Bush's Reduced Sodium)

          Calories: 100, Fat: 0g, Carbs: 19g, Sugars: 0g, Protein: 7g

• 2 TBS of Reduced Fat Feta Cheese

          Calories: 30, Fat: 1.8g, Carbs: 0.5g, Sugars: 0g, Protein: 3g

• 10 Cherry Tomatoes

          Calories:25, Fat: 0g, Carbs: 5g, Sugars: 3g, Protein: 0.5g

• 5 Medium Black Olives, sliced

          Calories: 25, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 2 Garlic Cloves

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.1g, Protein: 0.4g

• 1/2 of a Lemon, juice of

          Calories: 6, Fat: 0g, Carbs: 2g, Sugars: 0.6g, Protein: 0.1g

• 1 TBS of Fat Free Italian Dressing

          Calories: 8, Fat: 0g, Carbs: 1.5g, Sugars: 1g, Protein: 0g

• Basil
• Cayenne Pepper & Sea Salt
• Cooking Spray

Entire Recipe: Calories: 263, Fat: 3.8g, Carbs: 44g, Sugars: 11.2g, Protein: 16.7g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Combine basil & garlic in a food processor.  Pulse until blended & combined.
3. Put cherry tomatoes in a small bowl.  Spray with cooking spray and add a dash of sea salt.  Toss around until coated.
4. Place tomatoes on a lined baking sheet and bake for approximately 10 minutes.
5. Heat a saucepan to medium.  Once hot spray with cooking spray.
6. Add green beans, squash, basil/garlic, and lemon juice to the pan.  Sauté for a few minutes before adding the beans.
7. Sauté until veggies are combined and have begun to brown.  Remove from the heat.
8. Place veggies on a plate and top with roasted tomatoes, feta, black olives, Italian dressing, salt & pepper.

Mexican Pizza Makeover

Ok, so I am not ashamed to admit I can get down with a Mexican Pizza from Taco Bell.  It was a favorite of mine growing up, and every now and again I will catch myself craving one.  I decided to create a lighter version of this fast food classic.  Feel free to sub in ground turkey for the chicken or black beans instead of cannellini.
 

 

Ingredients & Nutritional Information:

• 2 Corn Tortillas (La Banderita)

          Calories: 110, Fat: 1g, Carbs: 24g, Sugars: 1g, Protein: 2g

• 4 oz Boneless Skinless Chicken Breast, cooked & shredded

          Calories: 110, Fat: 1.5g, Carbs: 0g, Sugars: 0g, Protein: 24g

• 1/3 cup of Cannellini Beans (Bush's Reduced Sodium)

          Calories: 67, Fat: 0g, Carbs: 12.7g, Sugars: 0g, Protein: 4.7g

• 2 TBS of Diced Green Chiles

          Calories: 5, Fat: 0g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 3 Cherry Tomatoes, diced

          Calories:6, Fat: 0g, Carbs: 0g, Sugars: 0.8g, Protein: 0g

• Jalapeno Slices

          Calories: 2, Fat: 0g, Carbs: 0.5g, Sugars: 0g, Protein: 0g

• 5 Medium Black Olives, sliced

          Calories: 25, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 1 TBS of Taco Sauce

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 1g, Protein: 0g

• 1/4 cup of 2% Shredded Mexican Blend Cheese

          Calories: 80, Fat: 6g, Carbs: 1g, Sugars: 0g, Protein: 7g

• Cilantro
• Cayenne Pepper & Sea Salt
• Cooking Spray

Entire Recipe: Calories: 415, Fat: 10.5g, Carbs: 44.2g, Sugars: 2.8g, Protein: 37.7g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Spray each side of the tortillas with cooking spray, and place on a lined baking sheet.
3. Bake for 6 minutes, flipping them over after 3.
4. While tortillas are baking, heat a sauté pan to medium.
5. Spray with cooking spray and add beans.
6. Sauté for a couple of minutes until the beans are heated.  Add chicken, green chiles, and a dash of cayenne pepper & sea salt.
7. Sauté until combined. Remove from heat.
8. Spread the chicken & bean mixture over one of the corn tortillas, and then top with half of the cheese.
9. Spread the taco sauce over the second tortilla.  Add the jalapenos, olives, tomatoes, and the rest of the cheese.
10. Place the second tortilla on top of the first.
11. Bake for approximately 10 minutes or until cheese is melted.
12. Garnish with cilantro.



Taco Bell's Nutrition Info:

 

I win :)

Review: Favorite Brands & Flavors

The post-grad, full-time job, grown-up life has definitely made me a creature of habit.  I am proud to say that I can get in and out of Publix with everything I need for the week in 20 minutes or less.  I typically do my shopping on Sunday mornings and have a pretty good idea of what meals I will make throughout the week.  Meal planning & packing a lunch for the office saves time, money, and calories.  Here are some of my current favorite brands (& flavors).  Throw in a bunch of fresh produce, and you're all set.

Protein Bar:
Quest Nutrition Bars: Cookies & Cream, Chocolate Chip Cookie Dough & Chocolate Chunk

 
If you missed my earlier review here, these bars have quickly become my morning staple.  They suppress my hunger for hours, taste great, and are low in sugar, fat, & net carbs.  If you prefer fruitier options, give the Lemon Cream Pie & Banana Nut Bread bars a try!
 

Greek Yogurt:

Dannon Lite & Fit: Banana Cream, Key Lime & Toasted Coconut Vanilla

 Greek yogurt is perfect for a mid-morning or afternoon snack.
 

Almond Milk:

Almond Breeze: Unsweetened Vanilla

 
I substitute almond milk in a lot of recipes.  I also prefer it to dairy milk in cereal & on its own.
 

Flatbread:

Joseph's Multi-Grain

 These flatbreads are the perfect size for pizzas, sandwiches, wraps, etc.

 

Salad Dressing:

Kraft Lite Balsamic Vinaigrette

 I love this dressing.  The Raspberry Vinaigrette is great as well.

 

Chips:

Special K Chips: Chili Lime

 The serving size for these bad boys is 27 chips!  They are great on their own or with salsa and other dips.

Almonds:

Blue Diamond: Blueberry & Habanero BBQ

 

 

These are perfect for reenergizing in the afternoon.  

 

Hot Tea:

Twining's of London: French Vanilla Chai

I try and drink at least one cup of hot tea a day.  Black tea boosts metabolism, increases brain function, aids in digestions, etc.

 

 What are your favorite brands?

Mediterranean Stuffed Peppers

Whew, what a weekend.  I am on day 8 of a 12 day work stretch, so the simpler the recipe the better.  This one takes less than 20 minutes from start to finish and is super delicious!

 









Ingredients & Nutritional Information:

• 1 Bell Pepper

          Calories: 50, Fat: 0g, Carbs: 12g, Sugars: 0g, Protein: 2g

• 1 cup of Yellow Squash, sliced & quartered

          Calories: 20, Fat: 0g, Carbs: 4g, Sugars: 2g, Protein: 2g

• 2 TBS of Red Onion, diced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.9g, Protein: 0.2g

• 2 Garlic Cloves, minced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.1g, Protein: 0.4g

• 1 Laughing Cow Wedge (Light Creamy Swiss)

          Calories: 35, Fat: 1.5g, Carbs: 1g, Sugars: 1g, Protein: 2g

• 5 Medium Black Olives, pitted & sliced

          Calories: 25, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0g

• 3 Cherry Tomatoes, seeded & sliced

          Calories: 6, Fat: 0g, Carbs: 2g, Sugars: 0.8g, Protein: 0g

• 3 TBS of Reduced Fat Feta

          Calories:45, Fat: 2.6g, Carbs: 0.8g, Sugars: 0g, Protein: 4.5g

• Cooking Spray
• Salt & Pepper

Entire Recipe: Calories: 197, Fat: 6.1g, Carbs: 24.8g, Sugars: 4.8g, Protein: 11.1g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice the bell pepper in half.  Remove the seeds and membrane.
3. Heat a frying pan to medium.  Once hot, spray with cooking spray and sauté squash, onion, and garlic until browned.
4. Remove the vegetables from heat and place into a separate dish.
5. Stir in Laughing Cow wedge until well combined.
6. Add olives, 2 TBS of feta, and tomatoes.
7. Divide the mixture among the bell pepper shells.
8. Sprinkle with the remaining TBS of feta, salt & pepper.
9. Bake for approximately 12 minutes.

 

 

Tuna, Apple & Bleu Tacos

Tuna Tacos + Tequila = Happy Hump Day!

Ingredients & Nutritional Information:

• 4 oz Ahi Tuna Steak

          Calories: 120, Fat: 1g, Carbs: 0g, Sugars: 0g, Protein: 26g

• 2 Corn Tortillas (La Banderita)

          Calories: 110, Fat: 1g, Carbs: 24g, Sugars: 1g, Protein: 2g

• 1/2 cup of Broccoli Slaw

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 0.8g, Protein: 0.8g

• 2 TBS Reduced Fat Bleu Cheese

          Calories: 40, Fat: 3g, Carbs: 0g, Sugars: 0g, Protein: 4.5g

• 1/2 of a Granny Smith Apple, chopped

          Calories: 48, Fat: 0g, Carbs: 15.5g, Sugars: 3g, Protein: 0.5g

• 2 TBS of Red Onion, diced

          Calories: 8, Fat: 0g, Carbs: 1.6g, Sugars: 0g, Protein: 0.3

• 2 TBS of Salad Dressing (Newman's Low Fat Sesame Ginger)

          Calories: 35, Fat: 1.5g, Carbs: 5g, Sugars: 4g, Protein: 0g

• Cooking Spray

Entire Recipe: Calories: 371, Fat: 6.5g, Carbs: 48.1g, Sugars: 8.8g, Protein: 34.1g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Heat a frying pan to medium.
2. Once hot, spray with cooking spray & sear the tuna steak for approximately 90 seconds on each side (or to desired temperature).
3. Remove from heat & let rest.
4. Combine broccoli slaw, bleu cheese, apple, onion, and dressing in a separate dish.
5. Wrap the tortillas in a paper towel, and microwave for 30 seconds.
6. Slice the tuna steak into strips about 1/2 an inch thick.
7. Top tortillas with slaw mixture and then tuna.

Asian Stir Fry

This stir fry is packed full of veggies and just the right amount of spice!  I'm crazy about the sauce, and it has considerably less sugar than most bottled brands.

Ingredients & Nutritional Information:

• 1/2 Boneless Skinless Chicken Breast, cooked & chopped

          Calories: 85, Fat: 1g, Carbs: 0g, Sugars: 0g, Protein: 18.5g 

• 1/2 of a Bell Pepper, sliced

          Calories: 12, Fat: 0g, Carbs: 2.8g, Sugars: 1.5g, Protein: 0.5g

• 1/4 cup of Red Onion, chopped

          Calories: 17, Fat: 0g, Carbs: 4g, Sugars: 1.7g, Protein: 0.4g

• 5 Asparagus Spears, cut in half

          Calories: 20, Fat: 0g, Carbs: 3g, Sugars: 2g, Protein: 2g

• 1 cup of White Button Mushrooms

          Calories: 15, Fat: 0.2g, Carbs: 2g, Sugars: 1.2g, Protein: 2.2g

• 1 cup of French Green Beans

          Calories: 31, Fat: 0g, Carbs: 7.5g, Sugars: 3.8g, Protein: 2.5g

• 2 cloves of Garlic, diced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0g, Protein: 0.4g

• 2 TBS of Dressing (Newman's Own Lite Sesame Ginger)

          Calories: 35, Fat: 1.5g, Carbs: 5g, Sugars: 4g, Protein: 0g

• 2 TSP of Sriracha

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 2g, Protein: 0g

• 1 TBS of Low Sodium Soy Sauce

          Calories: 10, Fat: 0g, Carbs: 1g, Sugars: 0g, Protein: 1g

Entire Recipe: Calories: 243, Fat: 2.7g, Carbs: 29.3g, Sugars: 16.2g, Protein: 27.5g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Whisk together the dressing, sriracha, and soy sauce.  Set aside.
2. Heat a frying pan on medium, and spray with cooking spray.
3. Add the chicken, veggies, garlic, and sauce to the frying pan and sauté for approximately 7 minutes.

Buffalo Chicken Omelet

So I am slightly obsessed with Buffalo Chicken, and omelets are my go-to dinner option when I don't want to put in a bunch of effort.  So I had this idea for a Buffalo Chicken Omelet, and man was it on point.

 

 

 

 

Ingredients & Nutritional Information:

• 1 Egg

          Calories: 70, Fat: 5g, Carbs: 0g, Sugars: 0g, Protein: 6g

• 2 Egg Whites

          Calories: 34, Fat: 0.1g, Carbs: 0.5g, Sugars: 0g, Protein: 8g 

• 4 oz of Boneless Skinless Chicken Breast, Cooked & Shredded

          Calories: 110, Fat: 1.5g, Carbs: 0g, Sugars: 0g, Protein: 24g

• 2 TBS of Buffalo Sauce (Frank's Redhot)

         Calories: 10, Fat: 0g, Carbs: 0g, Sugars: 0g, Protein: 0g

• 2 TBS of Reduced Fat Cream Cheese, Softened

          Calories: 70, Fat: 6g, Carbs: 2g, Sugars: 2g, Protein: 2g

• 1/2 cup of Mixed Greens

          Calories: 5, Fat: 0g, Carbs: 1g, Sugars: 0.2g, Protein: 0.2g

• Cooking Spray

Entire Recipe: Calories: 299, Fat: 12.6g, Carbs: 3.5g, Sugars: 2.2g, Protein: 40.2g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Combine shredded chicken, cream cheese & buffalo sauce.
2. Heat a frying pan on medium, and spray with cooking spray.
3. Beat egg & egg whites.  Pour mixture into pan.
4. Top one side of the egg with chicken mixture and then with the spring mix.
5. Fold omelet & flip. Continue to flip until it is cooked to your preference.

 

 

Hot Ham & Pineapple Melt

I had some pineapple leftover from Sunday's taco recipe so I made this melt for dinner last night.  It couldn't be simpler, but I really enjoyed it!  Feel free to sub in your cheese of choice.  I just happened to already have Provolone, but I think Swiss would also be great.  I chose to top mine with Sriracha for some spice :)

 

 

Ingredients & Nutritional Information:

• 1 English Muffin (Thomas' Light Multigrain)

          Calories: 100, Fat: 1g, Carbs: 26g, Sugars: 1g, Protein: 5g

• 2 slices of Ham (Hormel Natural Choice Smoked Deli Ham)

          Calories: 30, Fat: 0.8g, Carbs: 0.5g, Sugars: 0.5g, Protein: 5g

• 1/2 cup of Pineapple, sliced

          Calories: 42, Fat: 0g, Carbs: 11.7g, Sugars: 9.2g, Protein: 0.8g

• 1 slice of Reduced Fat Provolone Cheese (Sargento)

          Calories: 50, Fat: 3g, Carbs: 0g, Sugars: 0g, Protein: 5g

Entire Recipe: Calories: 222, Fat: 4.8g, Carbs: 38.2g, Sugars: 10.7g, Protein: 15.8g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees.
2. Slice English Muffin in half.
3. Top with slices of ham, pineapple, and cheese.
4. Bake for approximately 10 minutes.  Serve immediately.

BBQ Chicken & Pineapple Tacos

Happy Sunday!  I hope everyone had a safe & happy holiday weekend.  Ever since eating at Graze last weekend I have been craving tacos.  This recipe is refreshing, flavorful, and super easy to make!

Ingredients & Nutritional Information:

• 3 oz. Boneless Skinless Chicken Breast, cooked & shredded

          Calories: 85, Fat: 1g, Carbs: 0g, Sugars: 0g, Protein: 18.5g

• 2 Corn Tortillas (La Banderita)

          Calories: 110, Fat: 1g, Carbs: 24g, Sugars: 1g, Protein: 2g

• 1/2 cup of Broccoli Slaw

          Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 0.8g, Protein: 0.8g

• 1 TBS Scallions, chopped

          Calories: 2, Fat: 0g, Carbs: 0.4g, Sugars: 0.1g, Protein: 0.1g

• 2 TBS Reduced Fat Feta Cheese

          Calories: 30, Fat: 2g, Carbs: 0.4g, Sugars: 0g, Protein: 3g

• 1/4 cup of Pineapple, diced

          Calories: 21, Fat: 0g, Carbs: 5.9g, Sugars: 4.6g, Protein: 0.4g

• 1/4 cup of Red Pepper, diced

          Calories: 10, Fat: 0.1g, Carbs: 1.5g, Sugars: 1g, Protein: 0.5g

• 1/4 cup of Red Onion, diced

          Calories: 16, Fat: 0g, Carbs: 3.2g, Sugars: 0g, Protein: 0.5

• 1 TBS of BBQ Sauce (Sticky Fingers Carolina Classic)

          Calories: 20, Fat: 0g, Carbs: 4.5g, Sugars: 4g, Protein: 0g

Entire Recipe: Calories: 304, Fat: 4.1g, Carbs: 41.8g, Sugars: 11.5g, Protein: 25.8g

*The ingredients can easily be multiplied for more servings.

Directions:

1. In a bowl combine chicken, broccoli slaw, pepper, onion, feta, & BBQ sauce.
2. Wrap the tortillas in paper towels, and microwave for 30 seconds.
3. Divide the chicken mixture among the two tortillas.
4. Top with pineapple & scallions.

Weekend Review

Uncharacteristically, I did a lot of eating out this weekend.

Amen Street

Friday night I went to dinner at Amen Street for my cousin's birthday.  I have been to this restaurant numerous times for lunch & happy hour, but I was less familiar with their dinner selections.    Although a bit pricey, the food was excellent.  However, in my opinion the restaurant's atmosphere is better fit for a daytime Bloody Mary & Oysters.
 

Shrimp & Lobster Risotto

 

Mustard Seed - Mt. Pleasant

 My mom came into town this weekend, and the Mustard Seed is one of our favorites.  We were in the Mt. Pleasant area so we stopped by that location for lunch.  The worst part about Mustard Seed is I end up wanting to order EVERYTHING.  We started off with the Hummus Plate which is served with warm pita, broccoli, tomatoes, and olives.  Their hummus is really creamy & delicious!  I had the Grilled Lemon & Oregano Chicken, and mom ordered a salad with roasted chicken, bleu cheese, and pears.  We both enjoyed our meals - as always.  I will say the food presentation, atmosphere, and service is always just a notch above at the James Island location.

 

Grilled Lemon & Oregano Chicken, Fresh Veggies & Tomato Feta Relish

 

 

 

Graze

We wanted to try somewhere new for dinner, and my coworkers recommended Graze in Mt. Pleasant.  I always love trying new places, and this one did not disappoint.  Our server did not miss a beat, and the food was excellent.  I feel confident saying that this was the best taco I have ever eaten.  It was the perfect balance of sweet and spicy and was served with a huge side salad.

 

Craft Taco: Pulled Pork, Spicy Grilled Pineapple, Pickled Red Onion & Cilantro Aioli

 

 

Black Bean Co.

I was in a training class on Monday and decided to stop by Black Bean Co. for the first time during my lunch break.  All of the wraps on their menu sound great, but I finally decided to go with the Honey Turkey Bacon Club & a side of fruit.  First, the wrap was excellent.  According to their menu they use local honey in the honey mustard, and I could definitely taste the difference.  My side of fruit however was a bit disappointing.  It is actually listed as a "fruit salad" on their menu - which is incredibly deceiving considering what I was served. 

 

Honey Bacon Turkey Wrap

 

"Fruit Salad"

 

 

 

Jeni's Splendid Ice Creams

I took my disappointment in the"fruit salad" and channeled it into a need for dessert.  I had recently noticed a new ice cream shop on Upper King, so I walked down to Jeni's Splendid Ice Creams.  Jeni's website lists the nutrition facts for all of her flavors.  I love when restaurants do this.  I opted for the healthiest choice - a small Riesling Poached Pear Sorbet.  The sorbet was delicious and refreshing, but I was a little taken aback when it rang in at nearly $6.

Riesling Poached Pear Sorbet

Best overall experience: Graze, hands down.

What are your favorite local restaurants?