Braised Paprika Chicken

It's true!  I have returned from the land of the dead blog to bring you another yummy recipe under 500 calories.  After a few months of sliding by on quick fix homemade pizzas and boxed dinners I decided that I was really needing a good home-cooked meal... even though I hate working in this poorly planned counter spaceless kitchen that has not inspired me to do much more than complain about cleaning it lately.


So I really liked this dish, it had a good subtle flavor and the chicken was super tender.  Alan didn't think it was flavorful enough ("I needed some hot sauce on it") but I think my tastebuds are probably better than his and disagree.  It's not a spicy recipe at all, but you could definitely take it in that direction quite easily if you thought it was needed.  It seems to have quite a few ingredients but with the exception of the cooking time it's easy and quick to put together.  It will help if you prepare the ingredients ahead of time.

Braised Paprika Chicken

3-3 1/2 lb bone-in chicken pieces, skin removed, fat trimmed

3/4 tsp coarse salt (kosher, sea, etc) divided

1/2 tsp freshly ground pepper

2 Tbs canola oil (I think veg or olive will also work just fine if that's all you have)

1 Tbs butter (I use the real stuff myself but obviously you can sub with margarine)

4 Cups finely chopped onion.  (Yes, 4 cups.  Roughly one large onion, sounds like alot but trust me it's just fine)

Pinch of sugar

1 Cup diced red bell pepper

1/2 Cup diced green bell pepper

2 Tbs tomato paste

2 Tbs paprika (sweet, not smoked)

1 tsp crushed red pepper (here you could add more to up the spice factor a bit, same with the ground black pepper, or adding perhaps a little cumin even)

1 tsp dried marjoram

1 Cup reduced-sodium chicken broth

1/2 Cup reduced fat sour cream

1 Tbs flour

2 Tbs finely minced fresh parsley, dill, and/or chives to garnish (optional)

Pat the chicken dry with paper towels and season with 1/2 tsp salt and the pepper (okay so I just eyeball this whole thing... who really ever measures out their salt and pepper?)
Heat oil and butter in a large casserole or dutch oven over medium heat.  Add onions and sprinkle with sugar.  Cook, stirring frequently, until the onions are very soft and light brown.  10-15 mins.
Stir in bell peppers, tomato paste, paprika, and crushed red pepper.  Add the chicken and stir it gently into the onion mixture.  Sprinkle with marjoram and add broth.  Cover the pot and simmer over medium-low heat until the chicken is very tender.  About 50 mins.
Before the chicken is done, whisk sour cream, flour, and remaining salt in a small bowl until smooth.
When chicken is finished, remove it to a plate.  Stir the sour cream mixture into the sauce; return to a simmer and cook.  Stir until the sauce coats the spoon.  Reduce heat to low, return the chicken to the sauce and heat through (about a minute or two).

I served mine over some rice I had boiled in the left over chicken broth instead of water and then sprinkled it with some marjoram.  This tasty number is about 330 calories per serving.

Garlic Lime Chicken Fajitas

Okay so there's a chance I have a preoccupation with fajitas.  Those who know me well would probably argue its more of a "what can I make that I can put sour cream on top of" thing.  I will let you decide that one... in the meantime here is a good and easy recipe for some chicken fajitas that don't go in a crock-pot. Obviously the final calorie count will again depend upon the toppings you choose.

Garlic Lime Chicken Fajitas
1 tsp. minced garlic (the dried kind you find in the spice aisle is what was used but of course fresh garlic would be wonderful.
1 tsp. minced onions (again, the spice aisle, on this one I would stick with that kind since it's a marinade)
3/4 tsp. ground cumin
3/4 tsp. oregano leaves
1/2 tsp. cilantro leaves (again, the dried variety)
1/2 tsp. coarse/freshly ground black pepper
1/4 cup lime juice
1/4 cup orange juice
2 Tbs olive oil
1/2 tsp salt
1 1/2 lb boneless skinless chicken breasts, cut into thin strips
1 medium onion, thinly sliced
1 medium red or green pepper (I personally used one of each, they make it even more tasty looking!)
8 flour tortillas (8 inch)
Next time I would probably also throw in a little chipotle chili powder or some Mrs. Dash southwest blend, just to give it a little extra kick.


Mix juices, oil, all of the spices, and salt in a small bowl.  Reserve 1/4 cup of the marinade and set aside.  Place the chicken in a large resealable plastic bag or glass dish.  Add the remaining marinade; turn to coat well.  Refrigerate for at least 30 mins, longer for more flavor.

Yum, raw chicken in a bag :)

Cook and stir chicken in large heated skillet on medium-high heat 3 minutes or until lightly browned. (This is the point in most recipes where I scoff and say 3 minutes? yeah, right.  I must not have small enough pieces because it never cooks through in this amount of time.  Probably took closer to 10 mins.)

Remove from skillet.  Add bell pepper, onion, and reserved 1/4 cup of marinade; cook and stir about 5 minutes or until tender. (this was much more accurate than the chicken)  

veggies are gorgeous!

Return chicken to skillet.  Cook 2 to 3 minutes or until heated through.

Spoon chicken mixture into warmed tortillas.  Serve with assorted toppings and enjoy!

Servings : 8

Nutrition (including an 8 inch whole wheat flour tortilla heated w/no oil) :  Calories 294; Total Fat 10 grams; Sat. Fat 2 grams; Cholesterol 60 mg; Sodium 520 mg; Carbohydrates 26 grams; Dietary Fiber 4 grams; Sugars 2 grams; Protein 26 grams, Plus Vitamins A, B6, and C.  Calcium, and Iron.

Baked Ziti

Yes, a pan full of cheesy pasta is in fact under 500 calories for a rather generous portion size.  Hooray!!  It's actually kind of like a lasagna minus the meat and the squiggly noodles that are hard to cut.

1 box whole wheat/fiber enriched ziti or penne
1 (15oz) container of fat-free ricotta cheese (I couldn't find fat free but I did get the low fat part skim variety, oh walmart you are such a non-grocery grocery store.)
2 large egg whites
4 cups finely shredded mozzarella cheese
1/4 tsp garlic powder
salt, to taste
Ground black pepper, to taste
Crushed red pepper flakes, to taste
3 1/2 cups low-fat, low sodium marinara or the following recipe for you own sauce.  (takes a little time to make but at only 63 calories a serving is worth it)
2 Tablespoons grated reduced-fat Parmesan cheese


Marinara Sauce:
1 cup minced yellow or white onion
2 Tablespoon freshly minced garlic (or more!)
1 (28 oz) can crushed tomatoes
1/4 cup water
2 Tablespoons no-salt-added tomato paste
2 tsps honey
1 Tablespoon dried oregano
2 teaspoons dried basil (I personally just used the always handy mixed italian seasonings instead of oregano and basil and dumped a bunch in... I'm not huge on the whole "measuring" thing.  Besides, it's hard to have too much seasoning!)
1/2 teaspoon crushed red pepper flakes
salt, to taste, optional


Put a little olive oil in a non-stick skillet and heat over medium.  Add the onion and garlice and cook until just becoming tender (4-6 mins) Reduce the heat to low and stir in the tomatoes, water, tomato paste, honey, and seasonings.  Cover and cook, stirring occasionally, for at least 1 hour.  Season with salt, if needed.
Makes 7 (1/2 cup) servings or 3 1/2 cups of sauce
Nutrition: 63 calories, 3 g protein, 15 g carbohydrates, less than 1 g fat, 0 mg cholesterol, 3 g fiber, 156 mg sodium.


For the Baked Ziti:
Preheat oven to 400* and mist a 9x13 pan with cooking spray.
Cook the ziti according to package directions and drain.
IN a large mixing bowl, mix the ricotta, egg whites, and all but one cup of the mozzarella until well combined. Add the garlic powder and season with salt, pepper, and red pepper flakes. Stir in the cooked pasta until well combined.  (This would also be a good place to throw in some more Italian seasoning if you'd like)
Spread 1 cup of the marinara sauce on the bottom of the dish.  Add half the past in an even layer over the sauce.  Top with another 1 cup of the sauce.  Layer the remaining pasta over the sauce and the remaining 1 1/2 cups of sauce should be spooned over that.  Sprinkle the reserved cup of cheese and the Parmesan over the top.
Cover with foil and bake 20 mins.  Remove foil and bake 10 mins longer or until the mozzarella is melted.  Let stand five minutes.
Makes 8 Servings
Nutrition (including sauce recipe above):
350 calories, 22 g protein, 57 g carbohydrates, 6 g fat (3g saturated), 20 mg cholesterol, 8 g fiber, 429 mg sodium


I thought this was pretty tasty and easy to make.  I will say, however, that I will put more sauce in next time. I have always been a more sauce less cheese type of person, but if you are opposite like my husband then this recipe works just fine.  I also added a little freshly grated Romano cheese on top because I have some in the fridge I want to use before it goes bad.  (those Italians think alot of their cheese!! $$) And that was tasty.  If you aren't watching calories you could always throw some pepperoni in the layers as well which would be pretty tasty.

Marinated Pork Chops with Pineapple Salsa

I found this recipe on Food Network and there isn't a whole lot I would change about it.  It is supposed to be for grilling, but since it is 9* out the chances of me doing anything more than whining out there are slim.  I cooked the chops in the skillet and it still turned out really tasty, but once the weather is nice I plan on throwing them on the grill.  Since I'm ready for winter to be over, I will give you a great summertime dinner recipe and we can all pretend it's a little warmer outside.

Marinade:
1/4 teaspoon lime zest
2 limes, juiced
1 Tbs honey
1 small shallot, chopped (if you don't know what this is, you will find it in the produce section right where the onions and cloves of garlic are located.  It's related to the onion but has a sweeter, milder flavor and it's about the size of a head of garlic.  You can store these for about 6 months so they're great to have on hand.)
1 jalapeno, seeded and chopped
1 garlic clove, chopped (and of course, you can always throw more in!)
1/2 cup extra-virgin olive oil
dash of salt

Pineapple Salsa:
1/2 pineapple, diced and cored (I found a fresh pineapple on sale so that's what I used, but canned will work just fine too.  Probably about 2 cups worth is what it amounted to, give or take, and of course drain it)
1 tomato, diced
1/2 red onion, minced
1/2 jalepeno, diced
1 Tbs fresh, chopped cilantro leaves (I like a little more cilantro in my dishes)
1 lime, juiced
salt and pepper
4 bone-in, center cut pork chops (or whatever is on sale, bone-in, boneless.  Doesn't matter, just be sure to trim the fat off!)

For the marinade:
Blend all the ingredients in a large bowl.  Place in a large resealable plastic bag along with the pork chops and marinate for about 3 hours.  (This is a great make ahead recipe, mine marinated a little longer and I just put the chops in the bowl I mixed it up in and covered it with the lid.  Just be sure you either turn them over in the bowl or flip it upside down to make sure the chops get good and coated with the marinade.)

For the salsa:
Mix all the salsa ingredients together in a bowl. Set aside for at least 10 mins to let the flavors meld. (I actually made this the night before and put it in the fridge. I think with salsa's like this the longer they have a chance to sit the better)

Preheat the grill to a medium heat (if you're using gas).  Remove chops from marinade and place on the grill.  Probably about 8 to 10 mins per side depending on the thickness of the chops.  Let rest 5-10 mins before slicing.  Spoon the salsa on top. 
I served this over some brown rice and it was a really good meal that didn't take a lot of time since I made most of it the night before.

According to papayahead.com (thank's Jer!) this recipe is 339 calories per serving.  However, I'm guessing it's a bit less than that since the marinade isn't 100% absorbed in to the chops.

Bruschetta and Cheese-Stuffed Chicken Breasts

I think I've shared this with a few people before but I thought I would post it anyway.  It is cheap to make, having very few ingredients, and is super tasty!

1 can Italian-style diced tomatoes, undrained (try and find a low-sodium variety if you can.  It should help cut back a little on the amount in the recipe, which is probably the only negative I personally have with it)
1 1/4 cups shredded part-skim mozzarella cheese, divided (I usually use a little more, you can't have too much cheese!)
1/4 cup chopped fresh basil (if you can't find this then the dried basil or italian seasoning from your spice cabinet will work fine too. You will obviously not want to use this much, however)
1 pkg Stove Top (or store brand) stuffing mix for chicken
8 boneless chicken breast halves, 2lb.  (these will need to be tenderized until they're about a 1/4 " thick, or as close as you can get to that.  I can always find them pre-tenderized at Hy-Vee, a little more expensive but worth not having to mess with it myself)
1/3 cup Kraft roasted red pepper Italian with parmesan dressing (I can't ever find this, so I'm not sure if they still make it.  Last time I used a sun-dried tomato Italian dressing.  Anything like that you can find will work just fine)

Mix tomatoes, 1/2 cup of the cheese, basil, and stuffing in a mixing bowl till just moistened.
Spread the mixture on top of each tenderized chicken breast.  Starting at the narrow end, tightly roll up each breast and place seam side down in a 13x9 baking dish.  Drizzle with the dressing.
Bake @350* for 40 mins, top with the remaining cheese, and bake another 5 mins or until cheese is melted.

Since it's just Alan and I at home, 8 chicken breasts is way too much for me to make.  I usually make about 4 and then place the rest of the stuffing mixture around the breasts in the pan and bake it that way.  Then all you really need is a veggie for a side dish and dinner is done!

Nutrition:
Calories 280;  Total fat 8g;  Sat. fat 3g; Cholesterol 80mg; Sodium 880mg; Carbohydrate 20g;  Dietary fiber 1g;  Sugars 5g;  Protein 32g;  Vitamin A 10%;  Vitamin C  15%;  Calcium 15%;  Iron 10%

Crock-Pot Fajitas

So, I had this recipe for a "Fragrant Shredded Beef Stew", sounded fancy and the ingredients were simple.  I made it and it was pretty good.  But it lacked something.  That's when Alan came up the stairs and said, "I liked it but really I'd just stick it on a sandwich next time."  Ah Ha... it was just a pile of tasty beef.  To me a stew indicates something more substantial than a bowl of meat.  This did not exactly live up to those standards.  I did remember a recipe I already had in mein repetoire however.  I can't tell you the calorie count, and really the final total will depend on what you pile on top of your finished concoction to make a tasty fajita.  But the ingredients were fairly similar to the stew, just with more vegetables and no broth.  So I have to assume it's around the same 250-300 calories that the stew I made was.  I'm going to go with that and share a tasty easy dish that once again uses the Crock-Pot.  And who doesn't love that?

1 1/2 lbs flank steak *(I have to say here, don't spend the money on flank steak unless it's on sale, it is a more expensive cut of meat when really, a package of stew meat will be just as good in this dish)
1 onion
1 green pepper
1 red pepper *(please spend the extra  $.50 on a red pepper, the reds and yellows do have a bit of a different taste and they are also part of what makes this dish so good to look at!)
1 jalepeno pepper *(you like it spicier?  Throw in two!)
1 Tbs cilantro *( I haven't yet tried this with fresh cilantro, but I'm sure that would be even better.  I'd say about 1/4 cup would do the trick)
2 cloves garlic *(more if you'd like)
1 tsp chili powder *(if you have it on hand, try using chipotle chili powder, it's got a little more heat and a smokier flavor which could really be good.  It's a little expensive as far as spices go, but having lots of different spices on hand is a good way to add flavor to healthier meals without salt being the boring old go-to.)
1 tsp cumin
1 tsp coriander
1 8 oz can diced tomatoes *(if you can find a low sodium variety that would be great)
salt to taste
- Place all ingredients in a crock-pot.  Cook on low 8-10 hours, or on high 4-5 hours.
serve on warm flour tortillas (a whole grain version would kick up the health factor) with cheese, lettuce, sour cream, etc.  Anything you like on a taco you'll like on these!


p.s. as soon as I figure out how exactly to put up pictures on these posts I will try my best to do so, that way you can see the finished product!

Slow-Cooker Braised Pork with Salsa

Okay so I know I surprising number of people who don't like pork.  I don't get it... you can only have beef and chicken so many times in a week.  Therefore, my first recipe is something different.  

3 lbs boneless pork shoulder or butt  *(whatever cut is on sale at the store would work fine)

1 1/2 cups prepared tomatillo salsa *(I used Pace verde salsa, since I like spicy things, next time I'm going to use a brand with a "hot" version)

1 3/4 cups reduced-sodium chicken broth

1 medium onion *(always with the too much onion.  Half that.  Try throwing in a couple of garlic cloves, those guys are always in style)

1 tsp of cumin seeds or ground cumin

3 roma tomatoes *(slice up one or two more, even for the tomato phobe they aren't that present in the dish but give it a nice color.  Food can be beautiful too!)

1/2 cup fresh cilantro, divided

Trim and discard pork surface fat. Cut meat apart following layers of fat around muscles; trim and discard fat. Cut into 2-inch chunks and rinse with cold water. Place in a 5- or 6-quart slow cooker. Turn heat to high. First off, I think any cut of pork roast would work.  Whatever you find on sale at the store.  I couldn't find one less than 5 lbs so I cut it in half and put the rest in the freezer.  It sounds like a lost of meat but once you trim all the fat a good 1/4 of it is gone.
Combine salsa, broth, onion and cumin seeds in a saucepan and bring to a boil over high heat. Pour over the meat. Add tomatoes and mix gently. Put the lid on and cook until the meat is pull-apart tender, 6 to 7 hours.
I made this the night before and cooked it on "low" for about 10 hours. Whatever works best for your schedule.
With a slotted spoon, transfer the pork to a large bowl; cover and keep warm. Pour the sauce and vegetables into a large skillet; skim fat. Bring to a boil over high heat. Boil, skimming froth from time to time, for about 20 minutes, to intensify flavors and thicken slightly. Add the pork and 1/4 cup cilantro; heat through.
These instructions about the slotted spoon and the skimming and yada yada... I thought that was weird. I did it though.  The boiling did help bring some of the fats to the surface.  However, I also thought 20 mins was unnecessary (that word looks weird, is it spelled right??).   It was more like 10 minutes while my rice was cooking.  I mean seriously, what is there that's going to thicken that much?  It's salsa and chicken broth.
To serve, ladle into bowls and garnish each serving with a dollop of sour cream and a sprinkling of the remaining 1/4 cup cilantro. Oven method: Total: 3 hours Preheat oven to 350°F. Combine pork, salsa, 1/2 cup chicken broth, onion, cumin seeds and tomatoes in a 9-by-13-inch baking dish; cover snugly with foil. Bake until the pork is pull-apart tender, about 2 1/4 hours. Skim fat. Uncover and bake until the meat begins to brown, about 15 minutes more. Stir in 1/4 cup cilantro. Ladle into bowls, garnish with sour cream and remaining cilantro.
Anyway, the taste was really good.  I served it over brown rice which I must confess is not as tasty as white (stupid diets).  I love meats in a slow cooker, amazingly tender.  And I love any excuse to throw some fresh cilantro and a dash of sour cream on top of a dish.  Here are the nutrition facts for this particular dish.  I promise to put this up if the recipe gives it.

8 generous 3/4 cup servings

Per serving: 252 calories; 10 g fat (4 g sat, 4 g mono); 141 mg cholesterol; 7 g carbohydrates; 50 g protein; 1 g fiber; 278 mg sodium; 854 mg potassium.

Nutrition Bonus: Zinc (27% daily value), Potassium (24% dv).
1 Carbohydrate Serving

Exchanges: 1 vegetable, 3 medium-fat protein

If I was Catholic I'd give up four letter words for Lent... and "diet" is one of them

So here I am, 28 years old, in love with food, and wanting to lose weight.  The thought of giving up any food makes me want to slap on a pair of elastic band pants, pick up a pint of Ben & Jerry's, and climb under the covers in my bed...forever.  However, with that not being an option, (not to mention the pants I just bought for work are a size rip-the-tag-out) I am stuck saying the word I never thought I'd let leave my lips... or keyboard.  Diet.  Eek!
Step one:  I joined a gym.  This is not a big deal; I like working out.  I like thinking about the fact that someday down the line I'll actually be in shape.  And I love that joining a gym does not interrupt my love of television because they have them plastered everywhere!  (judge me if you must but I am a TV junkie).
Step two:  Diet.  What a mean little word.  After my fitness assessment and the personal trainer spiel the gym gave me, they also demonstrated the nutrition website I can be a member of for a low low fee.  It looked basically like the same thing all the diets (online, books, creepy dude bumming money on the exit ramp) were telling me to do. 
Breakfast :  8oz Orange juice
                 1/2 grapefruit
                 1 slice cardboard
Lunch:       2 oz. tuna on half a piece of 50 grain whole wheat bread 
                 4 oz. of light  fat free fun free plain yogurt with some granola for a treat
And on and on....
Real girls don't eat like that... like I get that counting calories is important, I get that you need to have a well rounded diet.  But just looking at some computer telling me what I'm going to eat every day, ugh.  That takes the fun right out of food.
So, my mission is to find recipes not more than 500 calories a serving that are fun to make, easy to find ingredients for, and taste good.  After I try them out I will post the recipes as I found them, along with ways I think they could be changed for the better (esp if they can become tastier.)  If there are any healthy recipes you want to try but are afraid they'll be bad send them my way!  Think of me as your guinea pig (and maybe don't tell Alan haha).