Tag Archives: snack

Food for Thought

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Here is a sampling of favorite meals these past few weeks:

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This is homemade guacamole (two avocados, tomato, red onion, jalapeno, lime juice, and salt). I paired the guacamole with chicken tacos (chicken breast, leafy romaine lettuce, salsa) on corn tortillas.

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This is Saj. Only the best Mediterranean food ever! This is vegetarian and packed with all the good healthy fats you need to lower cholesterol or just eat healthy. I get the falafels, green beans, tabouli, and hummus with wheat Saj bread.

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This is a yummy Italian Bean Soup. Another low cholesterol food, packed with fiber. Cannelli beans, tomatoes, veggie broth, celery, carrots, onion, garlic, basil, oregano. I added smoked turkey sausage too.

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A great snack! Strawberries, kiwi, and a light string cheese.

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Shakeology by Beachbody Vanilla. This is the only way I will eat my blueberries.

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If you need a light lunch packed with protein; quinoa, salsa, black beans.

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I love quinoa and salmon on my leafy greens. I use a heart healthy dressing by Litehouse; Red Wine and Olive Oil Vinaigrette.

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Oh my goodness! This Chicken Green Chili soup is amazing! Low calorie, low sodium, super easy to make. I had my Healthy Chicken Empanadas and beans with my soup.

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This is the most delicious dinner. I made salmon served over a bed of sauteed spinach, garlic, and red pepper flakes. On top of the salmon are garbanzo beans, tomato, and capers.

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Chicken Empanadas (HEALTHY)

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To-Die-For Snack-Size Chicken Empanadas

My husband, the culinary genius, made the most delicious Chicken Empanadas. Here is the secret to his success with the healthy version of a Latin classic.

Ingredients:

  • 8-ounces of boneless, skinless chicken breasts
  • One clove of garlic, finely chopped
  • 1/4 Cup of a small onion
  • 1/2 green bell pepper, finely chopped (cored and seeded)
  • 2 Tablespoons chicken stock or water
  • 1 teaspoon minced cilantro
  • 1/2 teaspoon cumin
  • 2 Tablespoons dry bread crumbs
  • Wonton wrappers (10 wrappers)

Prepare the Filling:

  1. Cut chicken into one-inch diced pieces.
  2. Put the chicken, garlic, onion, green bell pepper, chicken stock or water, cumin, and cilantro into a skillet over medium heat.
  3. Stir often, cooking until chicken is completely cooked.
  4. Transfer the skillet mixture into a food processor/blender and mix until coarsely ground. The mixture will be dry.
  5. Add two Tablespoons of breadcrumbs. Add salt and pepper to taste.
  6. Refrigerate until cold.

Constructing the Empanada:

  1. Preheat oven to 400 degrees.
  2. Lightly spray baking sheet with Pam.
  3. Cut wonton wrappers in half, at a diagonal.
  4. Lightly brush edges with water (to help with the sealing process).
  5. Place a Tablespoon of the chicken filling into the wrapper; fold and seal shut (crimping the edges with a fork).
  6. Repeat steps 4 and 5 until all chicken filling is a wrapper.
  7. Bake until golden brown; approximately 4 to 6 minutes per side.

Nutritional Information:

Serving Size = One Chicken Empanada.FOFLCB02

25 Calories, 0.1 gram Fat, 44 mg Sodium, 4 mg Potassium, 4 Carbs, 2 grams Protein.

I dipped my empanadas in a green tomatillo salsa (low sodium, low calorie).