Quick and easy Mexican fare
Ingredients
Spicy rice, prepared
3 cups canned black beans, rinsed and drained
3/4 cup grated cheddar cheese
3/4 cup salsa
12 Azteca flour tortillas
Directions
Prepare spicy rice according to directions.
Drain, rinse, and heat beans.
Layer each tortillas with 1/4 cup rice, 1/4 cups beans, 1/8 cup cheese, and 1 Tbsp salsa. Microwave to melt cheese.
Fold taco style, and enjoy.
Nutrition Facts: Serving Size (2 burritos)414.7g, Calories 645, Calories from Fat 147, Total Fat 16.3g, Saturated Fat 6.2g, Trans Fat 0.0g, Cholesterol 30mg, Sodium 1628mg, Total Carbohydrates 95.9g, Dietary Fiber 6.7g, Sugars 1.3g, Protein 22.9g, Vitamin A 10%, Vitamin C 4%, Calcium 24%, Iron 15%
For an extra boost of beans, make these for dessert: Black Bean Brownies
Saturday, January 9, 2010
Saturday, January 2, 2010
A New Year, and Vegetarian Chili
Okay, so how is the weight loss coming and how have I been? Well, that's a long story involving swine flu, a bout of anemia, and a boatload of Christmas cookies. But it is a new year, and a time of new beginnings. And I'm going to start the year off with renewed dedication to healthy eating and a few changes to this blog. Details forthcoming.
But we'll kick things off with a recipe for a mega-healthy vegetable chili.
Barb's Vegetarian Chili
A spicy blend of tomatoes, peppers, veggies and beans. High in fiber and... oh yes, it tastes good.
Ingredients
2 tbsp olive oil
5 stalks celery, finely chopped
1/2 pound carrots, grated
1 red pepper, chopped
1 yellow pepper, chopped
1 green pepper, chopped
2 cups water
28 oz crushed tomatoes
28 oz tomato puree
2 cups water
1 bay leaf
2 tbsp ancho chili pepper (or chili powder)
1 tbsp paprika
1 tbsp cocoa
1 tsp oregano
2 carrots, sliced
2 stalks celery, sliced
1 3/4 cup (1 can)dark red kidney beans
1 3/4 cup (1 can) light red kidney beans
1 3/4 cup (1 can) cannellini beans
1 3/4 cup (1 can) corn
1 yellow squash, diced
Directions
Add oil to a large pot. Saute the finely chopped celery and grated carrots over medium heat until tender. Add chopped peppers. Saute until crisp-tender.
Add water, crushed tomatoes, tomato puree. Heat to a slow simmer on low.
Add bay leaf, chili pepper, paprika, cocoa, and oregano.
Add sliced carrots, two sliced celery stalks, drained beans, and corn. Simmer until flavors are well mingled and vegetables have reached desired texture. (We like ours a little mushier.) Remove bay leaf and serve.
Nutrition Facts: Makes 16 1 cup servings. Calories 204, Total Fat 2.7g, Saturated Fat 0.4g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 307mg, Total Carbohydrates 36.6g, Dietary Fiber 12.5g, Sugars 9.1g, Protein 11.0g, Vitamin A 100%, Vitamin C 87%, Calcium 10%, Iron 24%
Friday, November 6, 2009
Chicken Tortilla Soup
A 'clear-your-sinuses' soup, served with packaged tortilla chips--almost like a hot salsa.
Ingredients
Three boneless, skinless chicken breasts, cooked and chopped (about 12 ounces after cooking)
1 cup finely grated carrots
1/2 cup celery, finely chopped
2 tbsp olive oil
4 cups water
1 tbsp chili powder
1 tsp paprika
1 tsp crushed red pepper
1 tsp cayenne pepper (or less to taste)
1 tsp oregano
2 tbsp cayenne pepper sauce
1 cup salsa
2 28 oz cans crushed tomatoes
1 15 1/2 oz can red kidney beans, drained, rinsed and pureed
2 cans creamed corn
1 15 1/2 oz can black beans, drained and rinsed
Directions
Cook three boneless, skinless chicken breasts. Cool, chop or shred, and set aside.
Finely grate carrots and chop celery. Saute in 2 Tbsp olive oil in a stock pot, just long enough to justify adding the oil. ;)
Add water and seasonings. Simmer over medium heat until veggies are tender.
Add salsa, tomatoes, pureed beans, corn, and black beans. Simmer for at least half an hour, stirring occasionally.
Add chopped chicken. (Or consider adding an additional can of beans and omitting the chicken for your vegetarian friends)
Serve with tortilla chips to help cool the burn.
Freezes well, and may also be made with leftover holiday turkey.
Nutrition Facts: Serving Size 264.0g, about one cup, Calories 156, Total Fat 3.2g, Saturated Fat 0.6g, Trans Fat 0.0g, Cholesterol 15mg, Sodium 558mg, Total Carbohydrates 23.5g, Dietary Fiber 5.9g, Sugars 7.4g, Protein 10.3g, Vitamin A 51%, Vitamin C 18%, Calcium 7%, Iron 13%
Ingredients
Three boneless, skinless chicken breasts, cooked and chopped (about 12 ounces after cooking)
1 cup finely grated carrots
1/2 cup celery, finely chopped
2 tbsp olive oil
4 cups water
1 tbsp chili powder
1 tsp paprika
1 tsp crushed red pepper
1 tsp cayenne pepper (or less to taste)
1 tsp oregano
2 tbsp cayenne pepper sauce
1 cup salsa
2 28 oz cans crushed tomatoes
1 15 1/2 oz can red kidney beans, drained, rinsed and pureed
2 cans creamed corn
1 15 1/2 oz can black beans, drained and rinsed
Directions
Cook three boneless, skinless chicken breasts. Cool, chop or shred, and set aside.
Finely grate carrots and chop celery. Saute in 2 Tbsp olive oil in a stock pot, just long enough to justify adding the oil. ;)
Add water and seasonings. Simmer over medium heat until veggies are tender.
Add salsa, tomatoes, pureed beans, corn, and black beans. Simmer for at least half an hour, stirring occasionally.
Add chopped chicken. (Or consider adding an additional can of beans and omitting the chicken for your vegetarian friends)
Serve with tortilla chips to help cool the burn.
Freezes well, and may also be made with leftover holiday turkey.
Nutrition Facts: Serving Size 264.0g, about one cup, Calories 156, Total Fat 3.2g, Saturated Fat 0.6g, Trans Fat 0.0g, Cholesterol 15mg, Sodium 558mg, Total Carbohydrates 23.5g, Dietary Fiber 5.9g, Sugars 7.4g, Protein 10.3g, Vitamin A 51%, Vitamin C 18%, Calcium 7%, Iron 13%
Monday, August 31, 2009
Pizza and Weight Loss
I could never stick with a weight loss program that didn't allow me to eat pizza. Often. Just saying.
Now some might advise to steer clear of this food entirely--buck up and use some self control. But my own experience is that such deprivation will ultimately lead to binging and diet failure.
Pizza doesn't need to sabotage weight loss efforts, keeping these things in mind: better choices and portion control.
I've played around with various kinds of crusts--anything from homemade doughs to whole grain tortillas. Today I tried a new one that was pretty good. Kontos Multi-Grain Flatbread. The base of my pizza had 300 calories and 6 whopping grams of fiber. That was a pretty good choice. I topped that simply with some of my homemade sauce, and a measured 1 1/2 ounces of reduced fat mozzarella. Very satisfying. Not sure I needed the whole thing. Perhaps next time I'll eat half with some fresh vegetables. Maybe.
So with some better choices and portion control, no food really needs to be "off limits."
Now some might advise to steer clear of this food entirely--buck up and use some self control. But my own experience is that such deprivation will ultimately lead to binging and diet failure.
Pizza doesn't need to sabotage weight loss efforts, keeping these things in mind: better choices and portion control.
I've played around with various kinds of crusts--anything from homemade doughs to whole grain tortillas. Today I tried a new one that was pretty good. Kontos Multi-Grain Flatbread. The base of my pizza had 300 calories and 6 whopping grams of fiber. That was a pretty good choice. I topped that simply with some of my homemade sauce, and a measured 1 1/2 ounces of reduced fat mozzarella. Very satisfying. Not sure I needed the whole thing. Perhaps next time I'll eat half with some fresh vegetables. Maybe.
So with some better choices and portion control, no food really needs to be "off limits."
Thursday, August 27, 2009
Even Lower Fat Dill Dip
I had posted a recipe for dill dip, and really wasn't happy with the nutritional values. I've been tweaking it. Here's what I made yesterday, and I think this is going to be the final version.
A quick, easy dip for veggies. (And cubes of rye bread, pretzels, or evil chips for a special treat.)
Ingredients
1 container (pound) fat free sour cream
1/3 cup Smart Balance Omega Plus Light Mayonnaise
4 tsp dill weed, dried
2 tsp lemon juice
1/2 tsp salt
1/4 tsp pepper
Directions
Mix all ingredients. Refrigerate for several hours before serving. Serving size: about 2 tbsp.
Nutrition Facts Serving Size 27.6g, Calories 35, Calories from Fat 13, Total Fat 1.5g, Saturated Fat 0.2g, Cholesterol 3mg, Sodium 106mg, Total Carbohydrates 4.1g, Sugars 1.6g, Protein 1.1g, Vitamin A 3%, Vitamin C 1%, Calcium 4%, Iron 1%
A quick, easy dip for veggies. (And cubes of rye bread, pretzels, or evil chips for a special treat.)
Ingredients
1 container (pound) fat free sour cream
1/3 cup Smart Balance Omega Plus Light Mayonnaise
4 tsp dill weed, dried
2 tsp lemon juice
1/2 tsp salt
1/4 tsp pepper
Directions
Mix all ingredients. Refrigerate for several hours before serving. Serving size: about 2 tbsp.
Nutrition Facts Serving Size 27.6g, Calories 35, Calories from Fat 13, Total Fat 1.5g, Saturated Fat 0.2g, Cholesterol 3mg, Sodium 106mg, Total Carbohydrates 4.1g, Sugars 1.6g, Protein 1.1g, Vitamin A 3%, Vitamin C 1%, Calcium 4%, Iron 1%
Wednesday, August 19, 2009
50 Things You've Never Been Asked
All right, already! Been tagged with this over a half dozen times. Why not? Although in my usual rebellion to the instructions, I'll put the answers on my blog and steadfastly refuse to tag anybody.
1. What color is your toothbrush?
pink. But the electric one is white
2. Name one person who made you smile today:
Elizabeth, my daughter. I think she made me smile. Hard to say. I had a root canal yesterday, and the jaw is a little sore.
3. What were you doing at 8 am this morning?
Hmmmm. I think I was moving stuff around on my farm in Farm Town. Figures.
4. What were you doing 45 minutes ago?
Reading.
5. What is your favorite candy bar?
Hmmm. Milky Way. No. Kit Kat. No. 100 Grand Bar. No. Peanut Butter Cups. Ack. I love them all. That's my problem.
6. Have you ever been to a strip club?
Nope.
7. What is the last thing you said aloud?
Something like, "I'm going upstairs to read."
8. What is your favorite ice cream?
chocolate peanut butter cup ice cream
9. What was the last thing you had to drink?
water with a spritz of cranberry juice
10. Do you like your wallet?
LOL. I just got a new one a few weeks ago, and still haven't transferred everything over yet.
11. What was the last thing you ate?
watermelon
12. Have you bought any new clothing items this week?
no
13. The last sporting event you watched?
Probably a hockey game. Wow, that was a while ago.
14. What is your favorite flavor of popcorn?
kettlecorn, followed by caramel corn.
15. Who is the last person you sent a text message to?
Might have been Tami, way back in December, trying to find her and Yvette at Disneyland. Not really into texting.
16. Ever go camping?
long time ago
17. Do you take vitamins daily?
no
18. Do you go to church every Sunday?
yes
19. Do you have a tan?
no
20. Do you prefer Chinese food over pizza?
nope. Love pizza. That's another part of my problem.
21. Do you drink your soda with a straw?
not at home, no. But we call it pop, and I don't drink much of it anymore.
22. What did your last text message say?
Not a clue.
23. What are you doing tomorrow?
Hopefully email out my proposal, do some writing, a little housework, hit the treadmill.
24. Look to your left, what do you see?
a dusty television
26. What color is your watch?
I don't wear a watch
27. What do you think of when you hear Australia?
tie between kangaroos and Outback Steakhouse. But that's another part of my problem.
28. What is your favorite thing to do with the person you love?
Um, next?
29. Do you go in at a fast food place or just hit the drive thru?
Don't really do much fast food anymore.
30. What is your favorite number?
I'm partial to 13. I know people say it is unlucky, but...
31. Who's the last person you talked to on the phone?
My husband.
32. Any plans today?
Not much.
33. How many states have you lived in?
4
34. Biggest annoyance right now?
This fly that got into the house
35. Last song you listened to?
Hmmm. Not sure. I think there was something playing at the dentist's office, but I wasn't actively listening.
36. Can you say the alphabet backwards?
Never tried, and not sufficiently motivated to.
37. Do you have a maid service clean your house?
LOL. Only in my dreams.
38. Favorite pair of shoes you wear all the time?
denim slip-ons
39. Are you jealous of anyone?
Yes. Cryptic aren't I? Not seriously seething jealousy. But there are a few writers that I'm a tad jealous of.
40. Is anyone jealous of you?
I've been told so.
41 Do you love anyone?
yes
42. Do any of your friends have children?
yes
43. What do you usually do during the day?
write, clean, cook, waste too much time on the internet
44. Do you hate anyone that you know right now?
Not really hate. There are a few people that I don't want to see or have anything to do with. But I don't wish them ill, which is something I think is part of hatred.
45. Do you use the word 'hello' daily?
Probably not everyday. I do answer the phone with, "hello," but not sure I answer it everyday.
46. What color is your car?
silvery gray
47. Do you like cats?
yes, within reason
48. Are you thinking about someone right now?
no, not really
49. Have you ever been to Six Flags?
yes
50. How did you get your worst scar?
falling, repeatedly, on the same knee.
Well, I can see you've read the post with rapt attention, especially the part about the pink toothbrush. If so, leave a comment.
My question is, if nobody reads these things, how come everybody forwards them?
1. What color is your toothbrush?
pink. But the electric one is white
2. Name one person who made you smile today:
Elizabeth, my daughter. I think she made me smile. Hard to say. I had a root canal yesterday, and the jaw is a little sore.
3. What were you doing at 8 am this morning?
Hmmmm. I think I was moving stuff around on my farm in Farm Town. Figures.
4. What were you doing 45 minutes ago?
Reading.
5. What is your favorite candy bar?
Hmmm. Milky Way. No. Kit Kat. No. 100 Grand Bar. No. Peanut Butter Cups. Ack. I love them all. That's my problem.
6. Have you ever been to a strip club?
Nope.
7. What is the last thing you said aloud?
Something like, "I'm going upstairs to read."
8. What is your favorite ice cream?
chocolate peanut butter cup ice cream
9. What was the last thing you had to drink?
water with a spritz of cranberry juice
10. Do you like your wallet?
LOL. I just got a new one a few weeks ago, and still haven't transferred everything over yet.
11. What was the last thing you ate?
watermelon
12. Have you bought any new clothing items this week?
no
13. The last sporting event you watched?
Probably a hockey game. Wow, that was a while ago.
14. What is your favorite flavor of popcorn?
kettlecorn, followed by caramel corn.
15. Who is the last person you sent a text message to?
Might have been Tami, way back in December, trying to find her and Yvette at Disneyland. Not really into texting.
16. Ever go camping?
long time ago
17. Do you take vitamins daily?
no
18. Do you go to church every Sunday?
yes
19. Do you have a tan?
no
20. Do you prefer Chinese food over pizza?
nope. Love pizza. That's another part of my problem.
21. Do you drink your soda with a straw?
not at home, no. But we call it pop, and I don't drink much of it anymore.
22. What did your last text message say?
Not a clue.
23. What are you doing tomorrow?
Hopefully email out my proposal, do some writing, a little housework, hit the treadmill.
24. Look to your left, what do you see?
a dusty television
26. What color is your watch?
I don't wear a watch
27. What do you think of when you hear Australia?
tie between kangaroos and Outback Steakhouse. But that's another part of my problem.
28. What is your favorite thing to do with the person you love?
Um, next?
29. Do you go in at a fast food place or just hit the drive thru?
Don't really do much fast food anymore.
30. What is your favorite number?
I'm partial to 13. I know people say it is unlucky, but...
31. Who's the last person you talked to on the phone?
My husband.
32. Any plans today?
Not much.
33. How many states have you lived in?
4
34. Biggest annoyance right now?
This fly that got into the house
35. Last song you listened to?
Hmmm. Not sure. I think there was something playing at the dentist's office, but I wasn't actively listening.
36. Can you say the alphabet backwards?
Never tried, and not sufficiently motivated to.
37. Do you have a maid service clean your house?
LOL. Only in my dreams.
38. Favorite pair of shoes you wear all the time?
denim slip-ons
39. Are you jealous of anyone?
Yes. Cryptic aren't I? Not seriously seething jealousy. But there are a few writers that I'm a tad jealous of.
40. Is anyone jealous of you?
I've been told so.
41 Do you love anyone?
yes
42. Do any of your friends have children?
yes
43. What do you usually do during the day?
write, clean, cook, waste too much time on the internet
44. Do you hate anyone that you know right now?
Not really hate. There are a few people that I don't want to see or have anything to do with. But I don't wish them ill, which is something I think is part of hatred.
45. Do you use the word 'hello' daily?
Probably not everyday. I do answer the phone with, "hello," but not sure I answer it everyday.
46. What color is your car?
silvery gray
47. Do you like cats?
yes, within reason
48. Are you thinking about someone right now?
no, not really
49. Have you ever been to Six Flags?
yes
50. How did you get your worst scar?
falling, repeatedly, on the same knee.
Well, I can see you've read the post with rapt attention, especially the part about the pink toothbrush. If so, leave a comment.
My question is, if nobody reads these things, how come everybody forwards them?
Monday, August 3, 2009
Vegetable Barley Soup Recipe
A spicy blend of vegetables and grains. We like it this way, but those with a more gentle palette may need to reduce the pepper and hot sauce.
Ingredients
1/2 cup pearl barley
1 tbsp olive oil
1 cup green peppers
1/2 cup diced celery
1 cup grated carrots
6 cups water
1 Bay leaf
1 tsp celery salt
1 tsp paprika
1 1/2 tsp pepper (or to taste)
1 tsp salt
1/2 tsp turmeric
14 1/2 oz petite diced tomatoes
1 cup tomato puree
15 1/2 oz kidney beans, drained and pureed
1 pound frozen mixed vegetables (corn, carrots, green beans, and lima beans)
2 tbsp sugar
1 tsp basil
2 tsp oregano
2 tbsp hot sauce (or to taste)
Directions
Rinse barley and boil in a large amount of water over high heat for 30-40 minutes. Drain and rinse. Set aside.
In a soup pot, saute green peppers, celery, and carrots in olive oil for several minutes over medium heat. Slowly add water. Add bay leaf, salt, pepper, celery salt, paprika, and turmeric. Bring to a boil. Reduce heat to medium and simmer for 30 minutes.
Puree the kidney beans in a food processor or blender. (These will thicken the soup.) Add pureed beans, mixed veggies, tomatoes and tomato puree to soup, along with the remainder of the seasonings. Simmer for one hour on medium until flavors are mixed and veggies are tender.
Makes 15 servings.
Nutrition Facts: Serving Size (1 cup) 228.3g, Calories 175, Total Fat 1.5g, Saturated Fat 0.2g, Cholesterol 0mg, Sodium 239mg, Total Carbohydrates 32.9g, Dietary Fiber 8.1g, Sugars 5.4g, Protein 8.9g, Vitamin A 59%, Vitamin C 25%, Calcium 5%, Iron 17%
And I have a picture for you, but apparently HughesNet, otherwise known as the worst internet provider in the world, has decided I no longer need to upload photos. The connection is interrupted every time I try. I'll upload the photos when I'm on a better connection.
Ingredients
1/2 cup pearl barley
1 tbsp olive oil
1 cup green peppers
1/2 cup diced celery
1 cup grated carrots
6 cups water
1 Bay leaf
1 tsp celery salt
1 tsp paprika
1 1/2 tsp pepper (or to taste)
1 tsp salt
1/2 tsp turmeric
14 1/2 oz petite diced tomatoes
1 cup tomato puree
15 1/2 oz kidney beans, drained and pureed
1 pound frozen mixed vegetables (corn, carrots, green beans, and lima beans)
2 tbsp sugar
1 tsp basil
2 tsp oregano
2 tbsp hot sauce (or to taste)
Directions
Rinse barley and boil in a large amount of water over high heat for 30-40 minutes. Drain and rinse. Set aside.
In a soup pot, saute green peppers, celery, and carrots in olive oil for several minutes over medium heat. Slowly add water. Add bay leaf, salt, pepper, celery salt, paprika, and turmeric. Bring to a boil. Reduce heat to medium and simmer for 30 minutes.
Puree the kidney beans in a food processor or blender. (These will thicken the soup.) Add pureed beans, mixed veggies, tomatoes and tomato puree to soup, along with the remainder of the seasonings. Simmer for one hour on medium until flavors are mixed and veggies are tender.
Makes 15 servings.
Nutrition Facts: Serving Size (1 cup) 228.3g, Calories 175, Total Fat 1.5g, Saturated Fat 0.2g, Cholesterol 0mg, Sodium 239mg, Total Carbohydrates 32.9g, Dietary Fiber 8.1g, Sugars 5.4g, Protein 8.9g, Vitamin A 59%, Vitamin C 25%, Calcium 5%, Iron 17%
And I have a picture for you, but apparently HughesNet, otherwise known as the worst internet provider in the world, has decided I no longer need to upload photos. The connection is interrupted every time I try. I'll upload the photos when I'm on a better connection.
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