Amy's Black Bean Enchiladas

Cast of Characters:
- 1 tsp olive oil
- 1/2 tsp minced garlic (equal to 1 garlic clove)
- 1 can of black beans rinsed and drained
- 1 cup frozen corn, thawed
- 1 4oz can of chopped green chilies
- 2 Tbsp taco seasoning (optional)
- 1 tsp dried cilantro flakes
- 8 whole wheat tortillas, soft taco size
- 1 can enchilada sauce
- 1 cup shredded sharp cheddar cheese (or reduced fat cheddar)

Directions:
1. Heat 1 tsp of olive oil in a large skillet. Add in minced garlic and cook for about a minute. Add in black beans, corn, green chilies, taco seasoning, and cilantro. Cook for about 2-3 minutes or until heated through.
2. Spoon about 1/2 cup of black bean mixture in the middle of each tortilla, roll up, and place seam side down in a greased baking dish. Once all tortillas have been filled, sprinkle with cheese and cover with enchilada sauce.
3. Bake at 350 degrees for 25-30 minutes.

Nutritional Info:
Servings: 8
Calories: 271
Fat: 8g
Carbs: 39g
Fiber: 8g
Sugar: 5.5g
Protein: 12g

No Mayo Potato Salad

Wow, it's been forever since I've posted! Thank goodness it is finally summer!

Speaking of summer, there are some foods that all of us associate with this time of year. One of those foods is potato salad. I've never been a fan of mayo though, so I've never seen the appeal of this summertime staple until I realized that it can be made without mayo. Traditional potato salad has about 360 calories and 20 grams of fat per serving (You should only have about 30-35 grams of fat per day)! This no mayo version has only 174 calories per serving and 9 grams of fat.

Cast of Characters:
- 1/4 cup extra virgin olive oil
- 1/8 cup (6 tsps) lemon juice
- two garlic cloves, finely minced
- two tsps dried tarragon
- 1/2 tsp sugar
- 1/4 cup chopped green onions (just the tops unless you like a really strong flavor)
- salt and pepper to taste (I used 1/4 tsp pepper and 1/8 tsp of salt)
- 1 1/2 lbs. unpeeled red new potatoes

Directions:

1. In a small bowl (I used my measuring cup), whisk together olive oil, lemon juice, minced garlic, sugar, salt, and pepper. Set aside to let flavors mingle.

2. Scrub potatoes and then boil them for about 15-18 minutes. You can test one to see if it is done by inserting a fork or knife. If it goes in fairly easily, they're done. If it takes some extra pressure, give the potatoes a few more minutes.

3. Cut potatoes into about 1 inch chunks and toss with green onions and dressing.

4. Cover bowl with plastic wrap and let chill in the refrigerator.

5. Enjoy!

Nutrition Info:
Serves 6
Calories: 174
Fat: 9 grams
Carbs: 13
Protein: 0 grams

Lemon Herb Tilapia

So, fish probably isn't the best subject for photography, but I promise the taste of this fish totally makes up for its lack of color! I just made this for dinner tonight and it was delicious.

Cast of characters:

• one 5-7 ounce tilapia filet
• 2 tsp extra virgin olive oil
• juice from 1/4 of a lemon
• spring of fresh rosemary (or 1/4 tsp dried rosemary)
• salt and pepper to taste

Directions: 

1. Preheat oven to 400 degrees
2. Place tilapia filet in oven safe dish. Drizzle with olive oil and lemon juice. Place spring of rosemary on top and add salt and pepper, if you wish.
3. Bake for 13-15 minutes.
4. Enjoy!

Nutrition Info:

Calories: 145

Fat: 10.5 g

Carbs: 1 g

Protein: 14.5 g

Swiss Vegetable Bake

     For the first time ever, I actually decided to look at my weekly email that I got from recipes.com and it was a good thing! The theme this week was vegetarian dishes! This is one that jumped out at me immediately because it's easy and the list of ingredients I needed to go out and buy was very short (the only thing I didn't have at home was Swiss cheese). This turned out so yummy! It's good enough to use for a special occasion, yet easy enough for a weeknight.

Cast of Characters:

• 1 lb (1 bag) mixed veggies (broccoli, cauliflower, and carrots)
• 3 Tbsp butter (divided)
• 2 Tbsp all-purpose flour
• 1/4 tsp onion powder
• 1/4 tsp salt
• 1 cup milk
• 1/2 cup shredded Swiss cheese
• 1/2 cup soft whole wheat bread crumbs

Directions:

1. Preheat oven to 350 degrees.
2. Cook frozen veggies according to directions. Drain.
3. Melt 2 Tbsp butter in saucepan over medium heat. Add in onion powder, salt, and flour. Continue stirring until smooth and bubbly. Remove from heat.
4. Stir in milk. Return to stove and heat until boiling. Boil for 1 minute. Remove from heat and stir in shredded Swiss cheese until melted. Stir in veggies.
5. Transfer to 1.5 quart oven safe dish and bake for 20 minutes or until breadcrumbs are golden.
6. Enjoy!

Nutrition Info:

Calories: 219

Fat: 13 g

Carbs: 16 g

Protein: 8 g

Soup on Sunday: Miss Amy's Vegetable "Beef" Soup

There's nothing better on a cold winter day than some warm comfort food like this vegetable beef soup. Well, the fact that it's so low maintenance may make it even better! I love this recipe because you cook it on low for several hours (8-10), so I can toss everything in the crock pot in the morning and it'll be ready by the time I get home from work!

I think this is a fairly versatile recipe. If you are a meat eater, you could certainly add in browned ground beef or even some chicken. You could also try changing up the veggies. If you give this soup a makeover, let me know how it works out!

Cast of Characters:

• 1 can vegetable broth
• 2 1/4 cups water
• 12 oz veggie burger crumbles (made by companies like Morningstar)
• 1 can diced fire roasted tomatoes
• 1 can great northern beans
• 16 oz bag mixed veggies
• 1 packet of onion soup mix

Directions:

1. Combine all ingredients in a slow cooker and cook on low for 8-10 hours.
2. And that's it! Only 1 direction!

Nutrition Info using burger crumbles:

Servings: 6

Calories: 210

Fat: 3 g

Carbs: 30 g

Protein: 17 g

Nutrition Info using lean ground beef:

Servings: 6

Calories: 281

Fat: 13 g

Carbs: 26 g

Protein: 17 g

Soup on Sunday: Miss Amy's Broccoli Cheese Soup

And the soup kick continues! Last week I decided to make a vegetarian version of broccoli cheese soup (most broccoli cheese soup uses beef broth).

Cast of Characters:

• 1 box of vegetable broth
• 1 small yellow onion, diced
• 1/2 cup flour
• 6 Tbsp unsalted butter
• 3 Cups milk
• 4 oz (half a block) sharp cheddar cheese, shredded
• 4 oz extra sharp cheddar cheese, shredded
• 2 10 oz bags of steam in the bag broccoli, cooked (chop any large pieces into spoon-sized pieces)

Directions:

1. In a small pot simmer half of the vegetable broth and onion for 15-20 minutes.
2. Heat milk in microwave for about 3 minutes.
3. In a large stockpot, melt butter and then gradually add flour while stirring constantly. Continue to cook and constantly stir for about 2 minutes.
4. Whisk in warm milk. Continue to cook and stir constantly for 5-8 minutes until thickened.
5. Add warmed broth and onions and remaining vegetable broth.
6. Add in shredded cheese. Stir and cook until completely melted.
7. Add steamed broccoli.

Nutrition Info:

Servings: 6

Calories: 354

Fat: 20 g

Carbs: 24 g

Protein: 18 g

Soup on Sunday: Spinach Soup

I have devised another healthy creamy veggie soup, just for you! (Ok, for me too) I know creamy spinach soup sounds a little strange, but it's really good!

Cast of Characters:

• 2 tsp olive oil
• 1 small Vidalia onion
• 2 cups vegetable broth
• 1 medium baking potato (diced)
• 6 oz fresh baby spinach
• 1/2 cup plain nonfat Greek yogurt

Directions:

1. Heat oil in a large saucepan over medium heat. Saute onion until tender.
2. Add broth and diced potato. Cover and bring to a boil over high heat. Reduce heat and simmer for about 8 minutes (until potato is very tender).
3. Add spinach and recover until spinach wilts (should take no more than 2 minutes).
4. Place soup and Greek yogurt in a blender to puree.
5. Pour soup into bowl and garnish with a dollop of Greek yogurt. Enjoy!

Nutrition Info:

Servings: 4

Calories: 112

Fat: 2.4 g

Carbs: 18.5 g

Protein: 6 g

Soup on Sunday: Miss Amy's Cheesy Cauliflower Soup

Nothing is better on a chilly fall day than a rich and filling bowl of soup. One problem with rich and filling creamy soups is that they're typically high in calories and fat, so I set out to attempt to fix that. Here's my first attempt (it was delicious!)

Cast of Characters:

• 2 Tbsp unsalted butter
• 1/3 Cup green onions (only the tops)
• 2 Cups vegetable broth
• 1 16oz bag of frozen cauliflower, thawed
• 1 1/2 Cups skim milk
• 1 cup sharp cheddar cheese
• 1/2 cup plain nonfat Greek yogurt

Directions:

1. In large saucepan, saute onions until tender.
2. Add in vegetable broth and cauliflower. Cover and simmer on high for 12 minutes or until cauliflower is very tender.
3. Stir in milk and cheddar cheese. Cook until cheese is melted (this shouldn't take very long at all).
4. Pour contents into a blender along with the Greek yogurt and puree. Be sure to occasionally release the steam.
5. Garnish with shredded cheddar cheese and/ or chives.

Nutrition info:

Servings: 5

Calories: 190

Fat: 12 g

Carbs: 10 g

Protein: 11 g

Soup on Sunday: Gingery Carrot Soup

No cute anecdotes about this recipe, sorry :) I was just craving soup and wanted something simple, so here it is!

Cast of Characters:

• 1.5 - 2 lbs of carrots (peeled and chopped into 1 inch pieces)
• 1 small potato (peeled and cut into 1 inch cubes)
• 1 small Vidalia onion
• 2 tsp minced garlic
• 32 oz vegetable broth (1 box)
• 2 cups water
• 2 Tbsp packed brown sugar
• 1 1/2 tsp ginger
• 3 Tbsp heavy cream

Directions:

• Combine garlic, onion, carrots, potato, vegetable broth, and water in slow cooker.
• Cover and cook for 6 hrs on high
• Stir in brown sugar, ginger, and heavy cream.
• Use a blender to blend until smooth.
• Enjoy!

Nutrition Info:

Servings: 6

Calories: 156

Fat: 3.2 g

Carbs: 31 g

Protein: 3 g

Brown Sugar-Glazed Salmon

While I was at my parents' house for labor day (yes, this post is a little delayed), we decided that we wanted to try baking salmon for dinner one night (something I've never done). Luckily, I had my Recipe Binder with me, so we chose this recipe out of it and it was awesome! Here's the recipe with some minor alterations:

Cast of Characters:

• 2 salmon fillets (about 2 lbs)
• 1/4 tsp pepper
• 3 tablespoons brown sugar
• 1 tablespoon soy sauce
• 4 teaspoons Dijon mustard
• 1 teaspoon rice vinegar

Directions:

1. Cut each fillet widthwise into four pieces. Place in a foil-lined baking pan; sprinkle with pepper. Bake, uncovered, at 425 degrees for 10 minutes.
2. Meanwhile, in a small saucepan, combine the brown sugar, soy sauce, mustard and vinegar. bring to a boil. brush evenly over salmon.
3. Broil 6 inches from the heat for 1-2 minutes or until fish flakes easily with a fork. (Watch very carefully at this part because brown sugar burns very easily).

Nutrition Info:

Servings: 8

Calories: 186

Fat: 5 g

Carbs: 5 g

Protein: 30 g

Salmon, Asparagus, and Orzo Salad with Lemon-Dill Vinaigrette

It's time again for the Cookbook Challenge... Well, almost. This is my entry for August and it comes from Cooking Light: Fresh Food Fast (not to be confused with Fresh Food Fast: Weeknight Meals that I usually use). Since it's been so incredibly hot around here lately, I decided to do a light and refreshing pasta salad.

Cast of Characters:

Ingredients for Salad:

• 1 lb asparagus (cut into 3 inch pieces)
• 1 cup uncooked orzo (rice-shaped pasta)
• 1 large skinless salmon fillets (I used two medium ones)
• 1/4 tsp salt
• 1/4 tsp black pepper
• Cooking spray
• 1/4 cup thinly sliced red onion (I omitted this)

Ingredients for Lemon-Dill Vinaigrette:

• 1/3 cup crumbled feta cheese
• 1 Tbs fresh chopped dill
• 3 Tbs lemon juice
• 2 Tbsp olive oil
• 1/4 tsp salt
• 1/4 tsp black pepper

Directions:

1. Preheat broiler
2. Bring about 6 cups water to a boil in a large saucepan. Add asparagus and cook for about 3-5 minutes or until crisp-tender. Remove asparagus from water using a slotted spoon or tongs reserving the water in the pan. Set aside.
3. Return reserved water to a boil and use it to cook the orzo. This should take about 9 minutes.
4. While pasta is cooking, sprinkle fillet evenly with salt and pepper. Place fish on a foil-lined broiler pan coated with cooking spray. Broil 5 minutes or until fish flakes easily. Use 2 forks to break fish into chunks. (I actually chose to use my George Foreman grill to cook the fish since it was just too hot to turn the oven on today. It still turned out just great!)
5. In a bowl, whisk together all ingredients for the vinaigrette together. (I actually put all of the ingredients in a jar and shook it together. Created less of a mess than if I had chosen to use a whisk.)
6. Combine fish, asparagus, orzo, onion, and vinaigrette in a large bowl. Toss to coat evenly.
7. Allow to chill for 2 or more hours before serving.

This was incredibly simple to make, delicious, and absolutely perfect for a summer evening. It's filling enough to be the main dish, but would also work well as a side.

Nutrition Facts:

Serves 5

Calories: 370

Fat: 16

Carbs: 28

Protein: 31

Salade Nicoise Inspired Pasta Salad

Today I was walking through the produce section of the grocery store and I noticed the very fresh looking green beans they had... and right above those were the red potatoes, so... long story short, I came up with this little pasta salad that's inspired by salade nicoise.

Cast of Characters:

• 6-8 oz whole grain penne pasta
• 8 oz fresh green beans
• 4-6 red or new potatoes (I prefer the flavor of red potatoes)
• Two 5 oz cans of tuna
• 4 Tbsp. extra virgin olive oil
• 1-2 Tbsp. lemon juice
• 1 Tbsp. Dijon mustard
• 1/8 tsp. black pepper
• 1/8 tsp. salt

Directions:

1. Cook pasta. Add in trimmed green beans for the last 4-6 minutes of cooking (the longer the green beans cook, the softer they will be).
2. Boil or steam the potatoes until they are soft. Cut potatoes in half and then cut each half into 4 pieces.
3. Mix pasta, green beans, potatoes, and tuna together in a large bowl.
4. Mix together olive oil, lemon juice, Dijon mustard, pepper and salt.
5. Pour dressing over pasta and mix well.
6. Allow to chill in refrigerator before serving.

I served mine with a sliced hard boiled egg since those are typically included in a salade nicoise.

Nutritional Info:

Servings: 4

Calories: 390

Fat: 15 g

Carbs: 39g

Protein: 25 g

Panko Pan-Fried Fish Strips

Once again, I found myself looking through my favorite cookbook EVER, Fresh Food Fast: Weeknight Meals, for my July Cookbook Challenge recipe when I came across the recipe for Panko Pan-Fried Fish Strips. I must be honest, I have never fried a single thing before in my life, so I'd be lying if I said I wasn't at least a little concerned, but they just looked so delicious that I chose to throw my fear aside and go for it anyway!

Cast of Characters:

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp black pepper

4 tilapia fillets, cut in half lengthwise

3/4 cup low-fat buttermilk

1 1/2 cups panko (Japanese Breadcrumbs)

1 1/2 Tbsp olive oil, divided

Directions:

1. Combine first 3 ingredients; sprinkle evenly over fish.
2. Place buttermilk in a shallow dish. Place panko in another shallow dish. Working with 1 piece of fish at a time, dip fish into buttermilk, and dredge in panko.
3. Heat a large nonstick skillet over medium-high heat. Add half of the oil to the pan; then add half the fish. Reduce heat to medium; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fish.

This is definitely a recipe that I will be repeating! My fears of frying were unfounded. (Do you like my alliteration?) This was definitely a winning recipe and pretty healthy too!

Nutrition Info:

Serving Size: 2 pieces (1 fillet)

Calories: 310

Fat: 9 g

Carbs: 17.5 g

Protein: 40 g

Meyer Lemon and Dill Fish Parcels

For this month's Cookbook Challenge, Emily and I both decided to do it while we were at the beach with our family. Yet again, I chose a recipe from Fresh Food Fast: Weeknight Meals. This time I chose to try my hand at cooking fish (flounder). Fish is a great source of lean protein, vitamins, minerals, and omega-3 fatty acids (which are good for heart health).

Meyer Lemon and Dill Fish Parcels

Ingredients:

• 4 (6-ounce) halibut or flounder fillets
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 8 Meyer lemon slices (2 lemons)
• 1 Tbs butter, quartered
• 4 tsps chopped fresh dill

Directions:

1. Preheat oven to 375 degrees.
2. Cut 4 (15-inch) squares of parchment paper. Fold each square in half. Open folded parchment paper; place 1 fillet near fold on each square.
3. Sprinkle fillets evenly with salt and pepper.
4. Top evenly with lemon slices, butter quarters, and dill.
5. Fold paper; seal edges with narrow folds. Place packets on large baking sheet.
6. Bake for 15 minutes or until paper is puffy and lightly browned.
7. Place 1 packet on each of 4 serving plates, and cut open. Serve immediately.

This recipe was a cinch to make and I will definitely be making it again! I chose to serve it with some sweet potato fries and steamed broccoli.

Nutrition info:

- Calories: 235

- Fat: 5.6g

- Protein: 42g

- Carbs: 6g

Mini White Pizzas with Vegetables

I have decided to join my sister and her friends in their cookbook challenge this month. Every month, they choose a recipe from a cookbook that they already own, prepare it, and blog about it/ rate it. It just sounded like too much fun the I couldn't help but join in!

For my first post, I chose a recipe from Cooking Light's Fresh Food Fast: Weeknight Meals. As most of my friends know, I'm not really much of a meat eater, so I chose a recipe from the "Meatless Main" section.

Mini White Pizzas with Vegetables

Cast of Characters:

- 4 whole wheat pitas

- Olive oil-flavored cooking spray

- 1 medium zucchini, thinly sliced

- 1/4 cup thinly sliced red onion, separated into rings (I cut mine into quarters so they were easier to spread out evenly on the pita)

- 1/4 tsp black pepper (I don't like pepper, so I left this out)

- 1/8 tsp salt (left this out too)

- 1/2 cup light garlic and herb spreadable cheese (like Alouette Light)

- 6 Tbsp shredded Asiago cheese

Directions:

1. Preheat broiler

2. Place pitas on a baking sheet; broil for 3 minutes

3. Heat a nonstick skillet over medium0high heat; coat pan with cooking spray. Add zucchini, onion, pepper, and salt; saute 3 minutes or until vegetables are crisp-tender.

4. Spread 2 Tbsp of the garlic and herb spreadable cheese on each pita. Top each pita evenly with sauted vegetables and top with Asiago cheese.

5. Broil for 3 more minutes or until edges are lightly browned and cheese is melted.

After making these, I officially have a new dinner favorite! They didn't take longer than 20 minutes to make and they were so delicious. They're also pretty healthy!

Nutritional Info:

Calories: 290

Fat: 10 g

Carbs: 33 g

Protein: 15 g

Servings of fruit/ veggies: 1