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.

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.

Granny Smith, Ham & Swiss Sandwich

Lately this has been my go-to sandwich combination.  It's easy to make, healthy, and above all - delicious.  I typically opt for a Flatbread or English Muffin, but feel free to substitute your favorite type of bread.

Ingredients & Nutritional Information:

• 1 Flatbread (Joseph's Multigrain Flatbread)

          Calories: 90, Fat: 2.4g, Carbs: 13g, Sugars: 1g, Protein: 7g

• 2 slices of Ham (Hormel's Smoked Deli Ham)

          Calories: 30, Fat: 0.8g, Carbs: 0.5g, Sugars: 0.6g, Protein: 5g

• 1 Laughing Cow Wedge (Creamy Swiss, Light)

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

• 1/2 of a Medium Granny Smith Apple

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

Entire Recipe: Calories: 203, Fat: 4.7g, Carbs: 30g, Sugars: 5.6g, Protein: 14.5g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Toast your bread & then spread the Laughing Cow wedge.
2. Top with ham and thin slices of the apple.

Huevos Rancheros & Skinny Tequila Cocktail

Happy Hump Day! I need tequila...

 

Ingredients & Nutritional Information:

• 1/2 a cup of Corn

       Calories: 60, Fat: 1.5g, Carbs: 9g, Sugars: 7g, Protein: 2g

• 1/4 a cup of Onion

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

• 1 serving of Jalapenos

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

• 2 Mini Sweet Peppers, Sliced

       Calories: 17, Fat: 0g, Carbs: 3.3g, Sugars: 2g, Protein: 0.7

• 1/4 a cup of Diced Tomatoes with Green Chilies

       Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 1g, Protein: 0.5g 

• 1/4 a cup of Enchilada Sauce (Casa Fiesta)

       Calories: 20, Fat: 0.5g, Carbs: 3g, Sugars: 0g, Protein: 0g

• 1 Egg

       Calories: 78, Fat: 5g, Carbs:0.6g, Sugar: 0.6g, Protein: 6g

• 1 TBS Mashed Avocado

       Calories: 22, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0.5g

• 1/2 of a Flatbread (Joseph's Multigrain Flatbread)

       Calories: 45, Fat: 1.2g, Carbs: 6.5g, Sugars: 0.5g, Protein: 3.5g

• Cooking Spray

Entire Recipe: Calories: 273, Fat: 10.2g, Carbs: 29.6g, Sugars: 11.1g, Protein: 13.7g

*The ingredients can easily be multiplied for more servings.

For the Cocktail:

• 1.5 oz of Tequila (Camarena Silver)

       Calories: 96

• Sparkling Water, Pink Grapefruit
• Salted Rim & Garnish with a Lime

Directions:

1. Preheat oven to 350.
2. Lightly spray both sides of the flatbread.  Bake for 10 minutes, flipping over after 5.
3. Spray pan with cooking spray.  Sauté corn, onions, jalapenos, peppers, diced tomatoes, and enchilada sauce until well combined and fragrant.
4. Prepare an over easy egg.
5. Spread the mashed avocado on one side of the flatbread.
6. Top flatbread with the egg and then vegetable mixture.
7. Mix your cocktail & enjoy!

Balsamic Strawberry & Chicken Pizza

Lately I've been seeing a lot of this pairing - balsamic vinegar & strawberries.  I love both of these ingredients but had never eaten them together.  I decided to give it a try and developed this flatbread pizza recipe.  I was really thrilled with the outcome - presentation & taste.  In my opinion, it is the perfect balance of sweet, savory, and spicy!

Ingredients & Nutritional Information:

• 1 Flatbread (Joseph's Multigrain Flatbread)

          Calories: 90, Fat: 2.5g, Carbs: 13g, Sugars: 1g, Protein: 7g

• 4 oz of Boneless Skinless Chicken Breast, Cooked

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

• 1/2 a cup of Sliced Strawberries

          Calories: 25, Fat: 0g, Carbs: 5.5g, Sugars: 4g, Protein: 0.5g

• 1 slice of Ham (Hormel's Natural Choice, Smoked)

          Calories: 15, Fat: 0.4g, Carbs: 0.2g, Sugars: 0.2g, Protein: 2.5g

• 1/4 a cup of Baby Spinach

          Calories: 2, Fat: 0g, Carbs: 0.4g, Sugars: 0g, Protein: 0.2g

• 10 Jalapeño Slices

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

• 1/4 a cup of Diced Red Onion

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

• 1/4 a cup of Reduced Fat Feta 

          Calories: 60, Fat: 3.5g, Carbs: 1g, Sugars: 0g, Protein: 6g

• 1/4 a cup of Balsamic Vinegar (Pompeiian)

          Calories: 20, Fat: 0g, Carbs: 8g, Sugars: 8g, Protein: 0g

• 1 TSP of Sriracha (Huy Fong)

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

• Cooking Spray
• Desired Seasonings (Red Pepper Flakes, Oregano, Sea Salt etc)

Entire Recipe: Calories: 346, Fat: 7.9g, Carbs: 33.6g, Sugars: 15.9g, Protein: 40.6g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 400 degrees.
2. In a sauce pan, reduce the balsamic vinegar by half on low-medium heat for about 20 minutes.  Stir constantly to prevent burning.
3. Add Sriracha to the pan, continue to stir for another minute or two until combined.
4. Remove reduction from the heat and put into a dish.  Store in the refrigerator.
5. Slice the ham, chicken, red onion, & strawberries.
6. Spray frying pan with cooking spray, and sauté the onions until fragrant.
7. Line a baking sheet, and lightly spray both sides of the flatbread with cooking spray.
8. Spread reduction over the flatbread leaving a little extra for after the pizza has baked.
9. Top with spinach, chicken, strawberries, ham, jalapeños, onions & feta.
10. Bake 6-8 minutes, until golden brown.
11. Sprinkle with desired seasonings & leftover reduction.

Balsamic Green Beans & Over Easy Egg Penne

I had some green beans in the refrigerator that I needed to use so I came up with this recipe.  The whole thing took less than 20 minutes from start to finish.  Looking for a super easy yet satisfying lunch or dinner for one?  Well, here you go!

Ingredients & Nutritional Information:

• 3/4 cup of Penne (Ronzoni Healthy Harvest Whole Wheat Penne)

          Calories: 180, Fat: 1.5g, Carbs: 39g, Sugars: 2g, Protein: 9g

• 1 1/2 cups of Fresh Green Beans 

          Calorie: 50, Fat: 0g, Carbs: 12g, Sugars: 6g, Protein: 4g

• 1 Egg

          Calories: 78, Fat: 5g, Carbs: 0.6g, Sugars: 0.6g, Protein: 6g

• 2 TBS of Reduced Fat Feta

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

• 1 TBS Balsamic Vinegar (Pompeiian)

          Calories: 5, Fat: 0g, Carbs: 2g, Sugars: 2g, Protein: 0g

• 1 Laughing Cow Wedge (Mozzarella, Sun-dried Tomato & Basil )

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

• 1 TBS Unsweetened Almond Milk (Almond Breeze, Original)

          Calories: 2, Fat: 0.2g, Carbs: 0.1g, Sugars: 0g, Protein: 0.1g

• Desired Seasoning (Oregano, Mrs. Dash Garlic & Herb, etc.)
• Cooking Spray

Entire Recipe: Calories: 380, Fat: 10g, Carbs: 55.2, Sugars: 11.6, Protein: 24.1

*The ingredients can easily be multiplied for more servings.

Directions:

1. Preheat oven to 350 degrees
2. Wash green beans, and put them in a plastic bag.  Add balsamic vinegar, a couple sprays of cooking spray, and desired seasonings to the bag and toss gently to coat the beans.
3. Line a baking sheet with tin foil and lightly spray with cooking spray.  Spread green beans out so that they are not touching.  Place in the oven for 10 minutes -- tossing after 5.
4. While the beans are baking, cook the penne to desired texture.  Strain the pasta and place it in a sauce pan with the Laughing Cow wedge and almond milk.
5. Sautee on medium heat for approximately 3 minutes, stirring constantly to keep the cheese from burning.  Remove from the pan once the wedge has completely melted and coated the pasta.  Set aside.
6. Prepare one over easy egg.
7. Place the egg on top of the bowl of pasta, add green beans, feta, and top with salt & pepper.