LOW CARB CHICKEN ENCHILADAS

We cooked these yummy enchiladas tonight on our Facebook live that you can watch HERE!

The use of a rotisserie chicken is great in a time crunch, but of course you can always grill or bake or boil your own chicken breasts or thighs and use that!

INGREDIENTS

2tbsp Olive oil
1 precooked Rotisserie chicken
2 teaspoons cumin
1tablespoon garlic powder
1 red onion chopped
Salt and pepper to taste
1 cup Shredded cheddar cheese
1 cup Shredded mozzarella cheese
8 La Banderita carb counter tortillas (or Mission low carb )

Enchilada sauce ingredients (far less sugar than store bought)
1 8oz can Great Value tomato sauce (this brand is low sugar)
1 1/2 cups water
2 tablespoons chili powder
1/4 teaspoon cumin
1/2 teaspoon onion powder
1 teaspoon garlic powder
Salt and pepper to taste

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Instructions

Preheat oven to 350 degrees.
Spray a 9×13 pan with cooking spray

Combine all the ingredients for the sauce in a small saucepan on medium heat. Stir periodically and reduce down to desired thickness. Add salt and pepper to taste.

Debone the chicken and heat in a skillet on medium heat. Stir in the cumin, garlic powder, red onion, and salt and pepper to taste.
Divide the chicken mixture among 8 tortillas. Sprinkle with cheddar and roll them up and place in the baking dish.
Finally cover the top of the enchiladas with sauce and add a topping of cheddar and mozzarella cheese. Place in the oven for 15 minutes. Use the broiler for the last few minutes to brown the top!

Serve with a nice salad loaded with veggies!

 

ENJOY!

Erin and Ben!

Healthy Super Bowl Food!

When most people think of football food, they think of hot dogs and burgers and nachos and chips and cheese sauce.  Not the healthiest right?

THINK AGAIN!  I am here to tell you that you CAN serve a healthy menu for the big game.  Ben makes some delicious buffalo chicken bites that my kids literally used to fight over!  Healthy can be yummy.  Trust me!

We use these recipes quite often now and our friends love them!  The key is to try and make your menu consist of real whole food!

Here are a few favorites!

Chef Ben’s boneless buffalo chicken bites

5 boneless/skinless chicken breasts cut into bite-sized pieces,Almond Flour, Frank’s Hot Sauce, salt, and pepper.

Preheat oven to 375 degrees

Place chicken in large bowl.  Salt and pepper to taste. Pour in the Frank’s and use enough to coat the chicken and toss until all pieces are well-coated.  Pour some almond flour onto a plate.  Spray a cookie sheet with cooking spray.  Roll each piece of coated chicken in the almond flour and place on the cookie sheet.  Bake in oven for approx. 25 minutes or until chicken is done and outside coating is crisp and crunchy and browned.     We serve this with ranch dressing.  Remember NOT low fat or fat free!  Use regular and a brand with 2 grams of carbs or less per serving.  Anything fat free or low fat on the dressing aisle will have double the sugar.

HUMMUS PLATTER

Another great snack is hummus.  We make hummus not so healthy by using starchy breads and crackers and pita chips ad dippers.  We LOVE to do a hummus platter with different mix-ins! crudite-platter-4

For mix-ins we will do crumbled feta, Greek olives, pesto, roasted red peppers.  People can add what.

Then for dippers I love to make a colorful plate with red, green, orange, and yellow bell pepper strips along with carrots, celery, broccoli and cauliflower.  This makes a snack that is packed with nutrients and also low in carbs and sugar.

CHIPS AND SALSA- LOW CARB CHIPS THAT IS!

Salsa is great for you!  Especially the fresh chunky kind you make at home or buy refrigerated from the deli.  Not the super processed in a jar on the chip aisle.   recently did a Facebook LIVE showing how to make low carb tortillas chips using Joseph’s Lavash!  Check this out here! These are SO EASY to make!  The entire sheet of lavash has 8 net carbs and 8 grams of fiber.  DELISH!  These go well with your hummus bar also!

DELI TRAY

So easy!  Buy a block of cheddar, Colby jack and pepper jack cheese.  Then buy a pack of two or three of your favorite cold cuts.  Slice the cheese and roll up the slices of meat and arrange on a tray in any way you like.  When I do it I just throw on the tray, while Chef Ben wants to arrange it nice and cute.  You can use this to make lettuce wraps or use low carb chips with this.  SO MANY OPTIONS!  add pickles and olives to the center and pieces of lettuce to make wraps.

SUPER FAST ALFREDO MEATBALLS

Quick and easy.  This is GRREAT for those who are busy and on a time crunch.  Yes this is a little processed.  Remember it is progress and not perfection we are looking for each day. Buy a bag of frozen meatballs.  Buy three jars of a good low carb Alfredo sauce like Bertolli classic alfredo.  Put it in the crock pot and warm up!  That is IT!  EASY and Low carb.

DEVILED EGGS

It is pretty hard to make these NOT low carb.  Use your favorite recipe and as long as your pickles are not sweet, you are good to go!

FAUX TRAIL MIX

I invented this little beauty as a popcorn alternative for our movie dates.  Trail mix is so high in carbs and sugar!  This is a great and healthy alternative! Check out the recipe here!    

LAZY CREAM CHEESE STUFFED SWEET PEPPERS

This is another favorite of mine.  It is the fast easy version of a recipe Ben created a while back.  Click this link for the recipe and photos!

These are just a few of our favorites!  Happy eating and I hope your team wins!  I am only in it for the awesome commercials!

XOXO

Erin

 

10 Minute Lazy Cream Cheese Stuffed Sweet Peppers

I love those mini sweet peppers.  I eat them raw and use on salads and also use as dippers for hummus.  I also LOVE a recipe my husband used to make where he made this amazing cream cheese mixture and stuffed the mini peppers.

Well, one day I wanted some but did not have the energy to do much.  It was a bad FTS day.  SO, I invented my fast easy version.  There are TWO ingredients!                                                                                                                                                                                                                                                                                                                                                                             Mini Sweet peppers and Chive and onion cream cheese. 27707427_10155220962315983_1222440828_o They take about ten minutes to prep, hence the title!  (they bake for 20 minutes though) That is IT! I buy whatever brand of cream cheese is on sale.  Usually Great Value. (yes I am a bargain shopper)  These peppers are always less than 3.00 a bag at Wal Mart.  First pre-heat the oven to 350 degrees.

Cut the tops off the peppers.  27707347_10155220962290983_1344846533_o variety has very few seeds so they are very east to work with! Then just slice them down the middle and scrape out any remaining seeds and lay them out of a cookie sheet that you have sprayed with non stick cooking spray. Like this27653052_10155220962425983_294361161_o

 

 

 

 

 

Now just open the cream cheese and get a knife and spread it into the peppers.

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Bake at 350 for about 20-25 minutes until  the peppers are soft! Let them cool and serve!  SO CRAZY EASY and yummy!

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In Health!

XOXO

Erin

 

Low Carb Stuffed Bell Peppers

We made these delicious gems on our weekly cooking Facebook LIVE called “Let’s Get Cookin!” You can feed six people for literally less than $10!!!  This is a great blend of protein and fiber and veggies for a perfect meal.  We usually serve this with a nice salad!

Here are the ingredients!

6 Bell peppers
1 pound ground turkey
1 package frozen cauliflower rice
1/4 cup chopped onion
2 cloves minced garlic
1 teaspoon Tony’s Cajun seasoning
1/2 cup grated Parmesan cheese
Salt and pepper

Preheat oven to 375 degrees

Slice the tops from the peppers and remove the insides including the seeds.

Place the peppers in a baking dish you have sprayed with cooking spray.

Brown the ground turkey in a skillet adding Tony’s, salt and pepper to taste. Be sure to season well since we are using turkey.

In a bowl combine the cooked turkey, (do not drain) cauliflower rice, onion, garlic and Parmesan cheese.

Divide mixture equally among the six peppers. Sprinkle additional Parmesan on top if desired!27652882_10155214985910983_1470771764_o

Place the baking dish in the oven and set a timer for 30 minutes. Check for internal temperature of 165 degrees. Add time if necessary for softer peppers

ENJOY!!!

In Health!

XOXO

Erin and Chef Ben

Do You Eat Enough Plants?

We all grew up with parents and teachers advocating that we should be eating fruit and vegetables 5 times a day. However, in this world of processed boxed foods, we see the term fruit or vegetable more often than not slapped on an item that really shouldn’t be considered a fruit or vegetable serving. Many of us are consuming extremely boxed and processed versions of real food that they are considering to be fruits or veggies.  In adulthood, and in the midst of a crazy busy life, we often forget that which we learned as a child. Few people doubt that fruits and vegetables are a good source of vitamins and nutrients, but does that mean that we are eating enough of them?

Consensus differs amongst academics regarding specific quantities, but the most up to date recommendations on this subject would advocate that an adult eat five servings of vegetables and two servings of fruit every day. That might sound like a lot, but when you break it down it really shouldn’t be considered all that much. In fact, it should be a basic standard. The bottom line is that we need to eat more plants. This is actually a hashtag I use a lot on Instagram on my nutritionist account.   God gave us fruits and vegetables for a reason.  Their colors are not just to look pretty- they represent different nutrients we need to keep our bodies strong. #eatmoreplants

When considering breakfast, many people will stick to that which they know. This often involves toast, cereal or even nothing more than a cup of coffee. Whether breakfast is or is not the most important meal of the day may be debatable, but there is no doubt that a good breakfast sets your body up for the day ahead. Very few people consider vegetables and low sugar fruits like berries  for their breakfast, when they should be stapes instead of the starchy and sugary choices. Switching a bowl of cereal (that turns to pure sugar once consumed) for a veggie omelette and a bowl of berries could make a huge difference in your overall health and in how you feel the rest of the day.  This type of breakfast will help keep you full and keep your blood sugar level for the rest of the day.  A breakfast of carbs and sugar sets you up for a day of tired and cranky and more hungry.

Lunch is a great time to load up on vegetables. Again, all too often people repeat the same mistake that they make at breakfast time. Deli made sandwiches and rolls may taste nice, but they are packed full of carbs and calories, which turn to sugar, and are often severely lacking in proper servings of vegetables. Swapping the sandwich for a homemade salad can be the perfect way to work on an imbalance you may have in your diet. Vegetables also make for ideal snacks. Ditch the packet of popcorn, the cookies or the fizzy drink you have to keep you going between lunch and dinner and swap it for raw veggies and hummus or apples and peanut butter. Always look for ways to take out carbs and sugar and processed items and replace with plants.

These are all small changes you can make to your diet, but these small changes can do wonders for your health, and your waistline. Vegetables should be at the core of our daily dietary intake, and yet they are all too often forgotten about for their more attractive carb-cousins. Ask yourself this; are you eating 5 servings of veg and 2 of low-sugar fruit every day? If not, make today the day all of that changes!

In Health!

XOXO

Erin