Recipes for Runners on the Go!

[nucpharm29]

This recipe was a hit in our house--it looks a little complicated--but you can make the enchilada sauce days in advance and keep in the fridge until you're ready to use it! Enjoy! It is from Cooking Light this month.

Black Bean, Corn, and Zucchini Enchiladas
1 tsp canola oil
2 cups diced zucchini
1 (10ounce) package frozen whole kernel corn
1 (15ounce) can black beans, rinsed and drained
3 cups Enchilada Sauce (recipe to follow)
Cooking Spray
8 (8-inch) whole wheat tortillas
2 cups shredded reduced fat cheddar cheese divided (I used regular fat cheese)

Preheat oven to 350

Heat oil in a large non-stick skilletover med-high heat. Add 2 cups zucchini and corn; saute for 5min or until veggies are tender. Remove from heat and stir in beans

Spread 1 cup enchilada sauce in the bottom of a 13X9 baking dish coated with cooking spray. Spoon about 1/2 cup veggie mix down the center of tortilla; sprinkle with 2 tbsp of cheese, and roll up. Place seam side down in baking dish--repeat with other tortillas. Spread remaining 2 cups enchilada sauce over enchiladas

Cover with foil; bake at 350 forn 30 minutes. Uncover, top with remaining cheese. Bake, uncovered, for 10 minutes or until cheese is melted

Enchilada Sauce
May be prepared in advance--store in refrigerator

1 tsp canola oil
1/2 cup diced red onion
1 tsp minced garlic
1/2 cup veggie broth
1 tbsp chili powder
1 tbsp honey
1 tsp ground cumin
1/2 tsp salt
1 (28ounce) can crushed tomatoes, undrained

Heat oil in large saucepan over med heat. Add onion and garlic; saute 5 min or until onion is tender. Stir in broth and remaining ingredients. Reduce heat, and simmer for 30 minutes.
__________________

[nucpharm29]

This was really good--had it for dinner last night--and so quick and easy!

Chicken Lettuce Wraps with Sweet and Spicy Sauce

3 tbsp unsalted, dry roasted peanuts (left this out)
3 tbsp hoisin sauce
2 tbsp cider vinegar
2 tsp soy sauce
1 tsp bottle ground fresh ginger
1 tsp dark sesame oil
1/2 tsp crushed red pepper
1/2 tsp bottle minced garlic
2 cup packaged cabbage and carrot coleslaw
1 cup canned sliced water chestnuts, drained
8 ounces grilled chicken breast strips ( such as Louis Rich/Tyson)
12 Bibb lettuce leaves

Place peanuts in small nonstick skillet over med-high heat; cook 3 minutes or until lightly browned, shaking pan frequently. Remove pan from heat, set aside

Combine hoisin, vinegar, soy sauce, ginger, oil, pepper, and garlic in a small bowl, stirring well with a whisk

combine peanuts, coleslaw, water chestnuts, and chicken in a med. bowl. Toss well

Spoon about 1/3 cup chicken salad in the center of each lettuce leaf; top each with 2 tsp of sauce. roll up; secure with a wooden pick

[Tiger Lily 03]

From: Campbell's Kitchen (campbellkitchen.com)
Prep Time: 10 minutes
Cook Time: 25 minutes

Serves: 6

Ingredients:

2 lb. ground turkey
1 large onion, chopped
2 tbsp. chili powder
1/2 tsp. ground cumin
3 1/2 cups V8® 100% Vegetable Juice
1 small green pepper, chopped
2 cans (about 15 oz. each) kidney beans, rinsed and drained

Directions:

COOK turkey, onion, chili powder and cumin in saucepot until turkey is browned.

ADD vegetable juice, pepper and beans. Heat to a boil. Cook over low heat 15 min.

We usually make 1/2 the recipe for the 5 of us and add about 1/3 cup macaroni to the pot. Mmmm!

Sometimes we leave out the green pepper since the men in the family do not favor the flavor. The 1/2 recipe give each of us a bowl with 2 soup ladels full for the portion.

I think it has some good nutritional value with the V8 juice instead of tomatoes or tomato juice and turkey instead of beef. I hope so because I like this meal. I WISH there was a way to analyze the nutritional value and calories with these recipes. I need that.

[Jen117]

I haven't made this, but thought it would be good for the meat and potatoe kind of people.


Easy, All-Day Meatloaf and Vegetables
Makes 6 servings

4 large, or 6 medium potatoes, sliced
6 carrots, sliced
1/4 tsp. salt
1 & 1/2 lbs. ground beef
2 eggs, beaten
3/4 cup cracker crumbs
1/3 cup ketchup
1/3 cup finely chopped onions
3/4 tsp. salt
1/4 tsp. dried marjoram
1/4 tsp. black pepper

Place potatoes and carrots in slow cooker. Sprinkle with 1/4 tsp. salt. Combine remaining ingredients. Mix well and shape into loaf. Place loaf on top of vegetables, making sure that it doesn't touch sides of slow cooker. Cover. Cook on Low 8-10 hours.

[Jen117]

Yummy Honey Chicken Kabobs

Original recipe yield:
12 servings

PREP TIME 15 Min
COOK TIME 15 Min
READY IN 3 Hrs

INGREDIENTS
1/4 cup vegetable oil
1/3 cup honey
1/3 cup soy sauce
1/4 teaspoon ground black pepper
8 skinless, boneless chicken breast halves - cut into 1 inch cubes
2 cloves garlic
5 small onions, cut into 2 inch pieces
2 red bell peppers, cut into 2 inch pieces skewers

DIRECTIONS
In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before
adding chicken, reserve a small amount of marinade to brush onto kabobs
while cooking. Place the chicken, garlic, onions and peppers in the bowl,
and marinate in the refrigerator at least 2 hours (the longer the better).
Preheat the grill for high heat.
Drain marinade from the chicken and vegetables, and discard marinade. Thread
chicken and vegetables alternately onto the skewers.
Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to
15 minutes, until chicken juices run clear. Turn and brush with reserved
marinade frequently.

NUTRITION INFORMATION
Servings Per Recipe: 12

Amount Per Serving

Calories: 177

Total Fat: 6.6g
Cholesterol: 45mg
Sodium: 447mg
Total Carbs: 12.4g
Dietary Fiber: 1g
Protein: 17.3g

[Jen117]

Southwestern Chicken-Bean Salad

POINTS® Value: 5
Servings: 4
Preparation Time: 20 min
Cooking Time: 0 min
Level of Difficulty: Easy
This crisp, refreshing salad takes only minutes to make if you begin with precooked chicken breasts, available at most supermarkets. Serve our salad as is, or roll it in tortillas for finger-lickin'-good wrap sandwiches.


Ingredients
2 medium scallion(s), chopped
1/2 medium sweet red pepper(s), chopped
1/2 medium bell pepper(s), chopped
15 oz canned black beans, rinsed and drained
2 piece corn on the cob, kernels removed
2 Tbsp fresh lime juice
1 Tbsp corn oil
8 oz chicken breast, cooked, skinless, chopped
2 Tbsp reduced-sodium taco seasoning, about 1/2 a 1.25 oz packet
4 Tbsp cilantro, fresh, chopped
4 Tbsp fat-free sour cream
Instructions
Combine scallions, peppers, beans and corn in a large bowl; toss until well mixed.


Add lime juice and oil to bean mixture; toss to coat. Add chicken, taco seasoning and cilantro; toss. Top with sour cream and serve. Yields about 1 1/2 cups salad plus 1 tablespoon sour cream per serving.

[cdn_gal_eeyore]

***Disclaimer - I have not tried this, but my Bikini Boot Camp instructor sent it along and I thought I would pass it along to you guys!***

Homemade Sports Drink
(Recipe from Nancy Clark - Sport Nutritionist)
Yield: 1 litre

4 Tbsp Sugar
½ tsp Salt
¼ c boiling water
¼ c orange juice from concentrate or 2 Tbsp lemon juice *** My favorite is lemon juice***
3 – 3 ¾ c Cold Water

1. In the bottom of a pitcher, dissolve the sugar and salt in the boiling water
2. Add the juice and remaining water; chill
3. Quench that thirst!

Nutritional Information per 8 ounce (250 ml) serving:
Energy: 50 Calories
Carbohydrates: 12 g
Sodium: 110 mg
Potassium 30 mg

[meghan74]

This could not be any easier and it is so good! We have this at least every other week.

Salsa chicken

Put FROZEN skinless, boneless chicken breasts in crockpot. (I usually do about 1/2 a bag of frozen chicken breasts.)

Dump one large jar of salsa on top.

Cook on low for 6-8+ hours. This will be fine if you need to leave it longer than 8 hours.

Shred with two forks and serve in a tortilla with cheese and sour cream, pour over rice, etc.

Leftovers freeze wonderfully!

Here's another tip for shredding meat easily:

use a potato masher! Sounds weird, but it really works.

[ohMom]

FYI -- i'm going to move this to the Healthy Eating board and sticky it so it won't fall too far down the board and get lost!

[JustSmile]

These are so good----I can't say it enough!

Walnut and Blueberry Bran Pancakes
from RW magazine

1 1/2 c. whole milk (we used buttermilk)
1 c. instant oats
3/4 c. sifted flour
1/4 c. oat flour or oat bran
1 T. baking powder
2 T. honey
1 tsp. salt
2 eggs, beaten
3/4 c. blueberries
1/2 c. walnuts, chopped

Pour milk over oats. Sift together flours, baking powder, and salt. Lightly stir eggs into oats mixture. Add dry ingredients and honey, stirring until combined. When the batter is thoroughly mixed, stir in blueberries and walnuts. Ladle batches of batter onto a preheated greased or nonstick griddle or frying pan and cook until tops are bubbly and edges looked cooked. Turn over and finish cooking the other side. About 10 pancakes.
Serves 4.
Calories 400 Fat: 16g Carbs: 52g Protein: 15g

[disneylover4life]

defintiely going to give this a wirl!

[camvanmvt]

thank you! they are so helpful.

[BilltM]

This is taken from Muscle & Fitness April 2002. Written by Laura Creavalle under the "Muscle Fare" section. Your mileage may vary.

Spicy Chicken Fingers

1 Tbsp Accent of Mrs. Dash Spicy
1-2 tsp. Cajun spice
1 tsp. paprika
1/2 cup of flour
2 large egg whites
1 lb. boneless, skinless chicken breasts, cut into thin strips
Non stick cooking spray

Combine spices and flour in small bowl. In another bowl beat egg whites w/ fork. Thoroughly coat pan with nonstick cooking spray. Dip chicken in egg whites, then in seasoned flour, pressing the flour into each chicken strip. Arrange chicken pieces in skillet. Cook over medium heat, turn after 5 to 8 minutes or until no longer pink inside. Serves four (or one hungry person).

Per serving: 195 calories, 29 g protein, 12 g carbohydrates, 3 g fat, trace fiber.

The article mentions for those bulking up to serve with pasta and the dieter can add to a bowl of salad greens.

Dipping sauce: Combine a few tablespoons of fat-free mayonnaise with Dijon mustard.

Good luck

[LuvCuteBoys]

Originally Posted by Jen117

24 Hour Black Bean Crockpot Soup

I love the smell of this soup. You can put it together fast. I don't pre-soak the beans. Just wash and sort. This makes a thick soup and I freeze the extra. You can serve it over rice or put it in a fat free tortilla with some l. f. cheese. It's thicker the second day and sometimes I use it for veggie dip.

1 (16 oz. bag) dry black beans
1 pint salsa
1 ( 15 oz. tomato sauce
1 (15oz.) can diced tomatoes
2 onions, chopped
1 Tablespoon cumin
1 teaspoon oregano
1 teaspoon garlic powder
1 teaspoon onion powder
2-3 cloves garlic, crushed

Wash and sort beans. Put in crock pot. Add water to cover. Add rest of ingredients. You should have a full (3 1/2 quart )crockpot. Cover and cook low 20-24 hours. High, 15 hours. If you use high, stir occasionally. Master cook calculates this as 12 cups, 150 cal, 1 fat, 7 fiber each cup.

Just wanted to let you know that I threw this in the crockpot yesterday and I can't wait to eat it today with some brown rice. I woke up in the middle of the night and it smelled sooo good! I just tested it a couple minutes ago to see if it was done and the flavor was incredible!

Thanks for the great recipe!

[disneygirlinnj]

I've been addicted to Cooking Light lately..here's some of the ones I've tried and really liked... I'll post more as time goes on...

Ancho Pork and Peppers

Recipe Online


Yield

4 servings (serving size: 1 pork chop and about 3/4 cup pepper mixture)
Ingredients

* 2 teaspoons ancho chile powder
* 1 teaspoon ground cumin
* 1 teaspoon salt, divided
* 4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
* Cooking spray
* 1 teaspoon olive oil
* 3 cups vertically sliced onion
* 1 1/2 cups red bell pepper, cut into 1/4-inch strips
* 1 1/2 cups green bell pepper, cut into 1/4-inch strips
* 2 garlic cloves, minced
* 2 tablespoons fresh lime juice

Preparation

Combine chile powder, cumin, and 1/2 teaspoon salt in a small bowl. Sprinkle both sides of pork with chile mixture. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add pork; cook 4 minutes on each side or until done. Remove from pan; keep warm.

Heat oil in pan over medium-high heat. Add onion, peppers, and 1/2 teaspoon salt; sauté 4 minutes. Add garlic; sauté 1 minute. Remove from heat. Stir in juice.
Nutritional Information

Calories:
248 (32% from fat)
Fat:
8.9g (sat 2.8g,mono 4.1g,poly 0.8g)
Protein:
27.7g
Carbohydrate:
14.1g
Fiber:
3.3g
Cholesterol:
73mg
Iron:
1.9mg
Sodium:
675mg
Calcium:
57mg