Monday, September 6, 2010

Tuna Salad

Tuna Salad
-6 oz Albacore tuna
-2 green onions, sliced
-2 Tbsp kalamata olives, sliced/minced
-2 Tbsp flat leaf/Italian parsley, chopped
-zest & juice of 1 lemon
-2-3 Tbsp of extra virgin olive oil
-dash of pepper

Mix tuna, green onions, olives, and parsley. In a seperate bowl wisk the olive oil into the lemon juice & zest until all mixed. Sprinkle pepper to taste (the olives should be salty enough that you don't need salt). Add to tuna and mix. Eat on a sandwhich, wrap, crackers, or plain like I did for lunch today (pic). As with all my recipes, change the proportions as desired! Easy, quick, healthy, light, yummy!

Tuesday, August 3, 2010

Strawberry Slush & Easy Smoothies

As I've talked about before, I love my Magic Bullet! It's the perfect size to make a quick single sized portion & its powerful so it blends ice/frozen fruit. (If you don't have a Magic Bullet, the cup it uses is about 2 cups) It is H-O-T here in Texas so I find myself making these treats quite often! And they fit right in to my day without going overboard on my calorie/sugar intake!

Strawberry Slush
-3-4 large fresh strawberries
-Fill the rest of the magic bullet cup with frozen strawberries
-Fill the cup with Fresca
-Blend till frozen strawberries are completely blended!

This recipe is nothing too exciting but it was sooo yummy & refreshing! A perfect summer treat!

Easy Smoothies
-Fill the magic bullet cup with any combination of frozen fruit (even though I love it, I find frozen pineapple to be too sweet when I make smoothies. Everything else has worked out great. Favorites include strawberries, raspberries, peaches, mangos...)
-Add 2 heaping Tablespoons of fat free yogurt (My favorite is Fage 0% - Plain)
-Add a splash of liquid (for a smoothie that tastes just like a milkshake I like to use vanilla creamer, my other favorites include guava juice or pomegranate juice)
-Blend till smooth! Add a touch more yogurt/liquid if needed

This recipe has TONS of variations (type of fruit/yogurt/juice) but this is the super easy basic blueprint to a foolproof, delicious smoothie that is good for you too! Mostly just fruit & yogurt! Be careful, there are still a decent amount of calories but these smoothies are way more calorie friendly then many of the leading smoothie chains out there. And you're getting your fruit servings in. Also extra plus if you are using a magic bullet - built in portion control!

Tuesday, July 6, 2010

Three-Cheese Chicken Cannelloni

My friend Corinne came to visit me for the 4th of July weekend! We always love cooking dinner together and wanted to try a new recipe so we tried this Hungry Girl recipe. However in typical Heather fashion I changed things up to my liking! :) The recipe sounded yummy and I figured it'd be good but nothing exciting but let me just tell ended up being sooo delicious!! It was super flavorful and the chicken was crazy moist. I made it again the next night because it was so good!! I'll address the "changes" I made below...

Three-Cheese Chicken Cannelloni

PER SERVING (1 stuffed cutlet, 1/2 of recipe): 274 calories,

3.5g fat,

647mg sodium, 12g carbs, 2g fiber, 6g sugars, 43g protein

Pasta is passé (and starchy!). We like our cheesy filling rolled up in

CHICKEN! And we know you will too.

1/4 cup frozen chopped spinach
1/4 cup finely chopped mushrooms
1/3 cup fat-free ricotta cheese
2 tsp. reduced-fat Parmesan-style grated topping
1 tsp. chopped garlic, divided
Dash nutmeg
Dash each salt and black pepper, or more to taste

Two 5-oz. raw boneless skinless lean chicken breast cutlets
3/4 cup canned crushed tomatoes

1 tsp. dried minced onion

1/2 tsp. Italian seasoning

1 stick light string cheese

Preheat oven to 350 degrees.

Place spinach and mushrooms in a microwave-safe bowl.

Microwave for 1 minute, until softened. Blot thoroughly,

removing excess liquid. Add ricotta cheese, Parm-style topping,

1/2 tsp. garlic, nutmeg, salt, and pepper. Mix well and set aside.

Place one
chicken cutlet in a large sealable plastic bag and,

removing as much air as possible, seal bag. Carefully pound

chicken through the bag with a meat mallet or heavy can,

until uniformly about 1/3-inch thick. Repeat with second cutlet.

Lay cutlets flat and spread evenly with veggie-cheese mixture.

Starting with a longer side, roll up one cutlet (not too tightly

or the filling will ooze!), and secure with toothpicks. Place in

a baking pan sprayed with nonstick spray. Repeat with second

cutlet. Cover pan with foil.

Bake in the oven for
20 minutes.

Meanwhile, in a small bowl, combine tomatoes, onion, Italian

seasoning, and remaining 1/2 tsp. garlic. Mix well and set aside.

Break string cheese into thirds and place in a food processor or

blender -- blend at high speed until cheese takes on a shredded

or grated consistency. (Or just tear string cheese into pieces and

roughly chop.) Set aside.

Remove pan from the oven, and carefully remove foil. Spoon

seasoned tomatoes equally over chicken, and sprinkle

shredded/grated string cheese evenly over tomatoes. Return

to the oven (uncovered) and bake for 15 minutes, or until chicken

is cooked through and cheese on top has melted. Remove toothpicks

and enjoy!


-Instead of using frozen spinach, I used fresh spinach. Microwave it with the mushrooms until the spinach is cooked and it worked great (I placed a touch of water in the bowl when I microwaved and it took ~2min)
-I used the minced garlic from a jar but I think fresh or jar would work. I just find it easier and actually really like how the flavor blends in the whole dish a little more
-I ALWAYS use shredded parmesan, never grated. I'm not a fan of parmesan powder! In fact in previous posts I think I've mentioned I use Kraft Shredded Parmesan, Romano, and Asiago
-Didn't use nutmeg because I didn't have it and wasn't going to buy it just for a "dash"
-Who needs to use minced onion when you can use SHALLOT! I'm pretty sure I've addressed my love [obsession] with shallot in my blog before. Instead of using the minced onion, I sauteed some diced shallot in a little of olive oil w/ just a sprinkle of kosher salt. I would use ~1/2 of a medium shallot for the recipe but I used 1 medium shallot since I made extra sauce
-I made some extra tomato sauce and we did cook up some whole wheat angel hair pasta on the side...I know the concept of the recipe was for no pasta but that's okay, everything in moderation! Although I will say the chicken serving was very large and I didn't need much pasta on the side to fill up. We also had a salad to start while the chicken was cooking (we were drooling and couldn't stand the wait!) The extra tomato sauce was perfect for the side of pasta and for the next night when I made the chicken again!
-We didn't put the string cheese in the food processor...we just tore it into strips and sprinkled some parmesan on the top as well. I already had string cheese so we just used that but you can use part skim mozzarella too

Saturday, June 5, 2010

Recipe Calorie Calculator

If you haven't used this before it's a great resource to easily figure out the amount of calories per serving in something you cook!

Sunday, May 16, 2010


Okay this has nothing to do with recipes but it has to do with blogging - I was doing my daily read of blogs and I realized I hadn't heard from a lot of the blogs I follow. When I went down my list I realized my updater wasn't showing these to me! So I'm MONTHS behind LOTS of my favorite blogs. UGH!! Most (but not all) are private blogs but not all the private blogs do this - anyone know how to fix this???? It's going to be a little tedious to have to check every blog I follow. :(

Monday, May 3, 2010

Skillet Gnocchi with Chard & White Beans

Here's another recipe from my friend Cissy. I didn't tell you before but she's a fellow Registered Dietitian and she's also recently became a vegetarian so she shares some yummy vegetarian recipes (like this post thanks to her)! When she shared she said "made this the other day and it was REALLY good!"

Skillet Gnocchi with Chard & White Beans
From EatingWell: January/February 2009

In this one-skillet supper, we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with gooey mozzarella. Serve with a mixed green salad with vinaigrette.

6 servings Active Time: 30 minutes Total Time: 30 minutes

1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 16-ounce package shelf-stable gnocchi, (see Tip)
1 medium yellow onion, thinly sliced
4 cloves garlic, minced
1/2 cup water
6 cups chopped chard leaves, (about 1 small bunch) or spinach
1 15-ounce can diced tomatoes with Italian seasonings
1 15-ounce can white beans, rinsed
1/4 teaspoon freshly ground pepper
1/2 cup shredded part-skim mozzarella cheese
1/4 cup finely shredded Parmesan cheese

Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

Per serving : 325 Calories; 7 g Fat; 2 g Sat; 3 g Mono; 8 mg Cholesterol; 55 g Carbohydrates; 14 g Protein; 6 g Fiber; 616 mg Sodium; 360 mg Potassium

Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.

Sunday, May 2, 2010

I have always wished that they had a website like this and it turns out THEY DO! You type in the ingredients you have and it shows you recipes you can make. I played around on it but haven't used it for real yet. Just wanted to share!

Thursday, April 29, 2010

Snack twist

For my snack today (top one) I added some strawberries....soooo yummy!! Almost like a combination of the 2 ideas on this post!

Fish in Papillote

I must admit I'm pretty happy with my meal planning this week, another good meal last night. I've been seeing in recipes and on the food network the idea for "Fish in Papillote" (or fish in parchment paper) so I finally decided to try it out. As with all my stuff use whatever combo of herbs, veggies, fish you'd like. Mine came out yummy but I'd love to try other combinations too.

Lemon Rosemary Fish in Papillote
-1 fillet tilapia per packet
-Rub with a light layer of olive oil on both sides of the fish
-Season with salt/pepper
-Place in a large piece of parchment paper
-Spread minced garlic on top of fish
-Place some sliced lemon and a spring of rosemary on both the top and underneath the fish
-Place some veggies on top and tuck some under the fish if you desire (I used sliced shallot, squash, artichoke quarters, and crimini mushrooms)

Close the parchment paper and roll the edges to create a tight seal to steam the fish in. Bake at 425 for 25min. Careful of steam when opening the packet.

Wednesday, April 28, 2010

Mojito Lime Shrimp

Have to share another yummy dinner from last night! I know these aren't "recipes" and I've never thought to post these before but then I realized that quick meal ideas are great to share as well. I marinated this while I was at the gym and I literally had dinner 10 minutes after I was was so fast, easy, & delicious!

Mojito Lime Shrimp
-Make packet of McCormick Gill Mates Mojito Lime marinade (I used a little less oil then it called for. Also I used balsamic vinager instead of white/apple cider because that's what I had and it turned out great)
-Marinate shrimp (It says to marinate seafood no longer then 30 minutes, mine was closer to 2 hours and it was fine)
-Cook as desired (I used my Foreman grill, took 5 minutes to cook)

This marinade was soo yummy! It was a delicious mix of a touch of spice, a touch of sweet, and a touch of tang. I highly recommend! I also think this marinade would taste great in fish/shrimp tacos.

Monday, April 26, 2010

Parmesan Tilapia & Squash Veggie Packets

Dinner tonight was SO yummy (& easy), I had to share!

Parmesan Tilapia
-baste the tilapia fillet w/ a light coating of olive oil
-sprinkle Grill Mates Garlic Herb & Wine marinade seasoning on the top, pat the powder down so it sticks to the fish
-sprinkle w/ a light coating of shredded parmesan cheese (I use the Kraft shredded parmesan, romano, & asiago - my favorite!)

That's it! Bake as desired...I did 400 degrees until the fish was firm & flaky (~12 min)

Squash Veggie Packets
This recipe is my best friend's husband's recipe and these veggies are my favorite!! He does these on the grill but I do the oven version for my apartment and they came out great. Add any veggies you want! He usually uses onions also but I didn't have any on hand. The amount below is enough for 2 servings.

My veggie packet tonight consisted of:
1 zucchini, sliced
1 small yellow squash, sliced
handful of crimini mushrooms, sliced
-place veggies in tin foil
-cover with Italian dressing (highly recommend Ken's Italian w/ Aged Romano, also don't use zesty Italian because it is too strong)
-close tin foil so the dressing will not leak and the veggies will steam (you might need to do 2 sheets in different directions)

-Grill if able or bake at 500 degrees for 20-30 min

Thursday, April 22, 2010

Smoky Corn & Black Bean Pizza on homemade Whole Wheat Crust and salad w/ Creamy Lime-Chile Dressing

My friend Cissy "tweeted" the other day about her delicious dinner & I instantly started drooling!! She shared the recipes with me (which are all from Eating Well). I haven't tried them yet but can't wait to! She served the dressing on salad greens w/ some extra corn-black bean mixture and avocado. She also said even though the recipe called to grill the pizza, she baked hers in the oven & it came out good. Recipe's are as follows:

Creamy Lime-Chile Dressing
About 1/2 cup

6 tablespoons reduced-fat sour cream
3 tablespoons lime juice
2 teaspoons minced seeded jalapeno, or serrano pepper
1 teaspoon chili powder
1 teaspoon sugar
1/4 teaspoon salt

Per tablespoon: 20 calories; 1 g fat (1 g sat, 0 g mono); 4 mg cholesterol; 2 g carbohydrates; 0 g protein; 0 g fiber; 81 mg sodium; 29 mg potassium.

Smoky Corn & Black Bean Pizza
6 servings

1 plum tomato, diced
1 cup canned black beans, rinsed
1 cup fresh corn kernels, (about 2 ears)
2 tablespoons cornmeal
1 pound prepared whole-wheat pizza dough
1/3 cup barbecue sauce
1 cup shredded mozzarella, preferably smoked mozzarella

Preheat grill to medium.
Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Per serving: 316 calories; 6 g fat (3 g sat, 0 g mono); 13 mg cholesterol; 48 g carbohydrates; 3 g added sugars; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.

Whole-Wheat Pizza Dough
Makes 1-12 ounce or 1 pound dough

To make 12 ounces dough:
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
1 package quick-rising yeast, (2 1/4 teaspoons), such as Fleischmann's RapidRise
3/4 teaspoon salt
1/4 teaspoon sugar
1/2-2/3 cup hot water, (120-130°F)
2 teaspoons extra-virgin olive oil

To make 1 pound dough:
1 cup whole-wheat flour
1 cup all-purpose flour
1 package quick-rising yeast, (2 1/4 teaspoons), such as
1 teaspoon salt
1/2 teaspoon sugar
3/4 cup hot water, (120-130°F)
1 tablespoon extra-virgin olive oil

Combine whole-wheat flour, all-purpose flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.
Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.
Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Roll and top the pizza as desired (we suggest a 13-inch circle) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.

Per 12-ounce serving: 766 calories; 12 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 142 g carbohydrates; 26 g protein; 16 g fiber; 1882 mg sodium; 542 mg potassium.

Tuesday, March 30, 2010


I'm looking for a good recipe for Balsamic Chicken of some sort....anyone??? I tried a recipe but it wasn't a winner. If you have one please share! xoxo

Monday, March 22, 2010

Some tips for staying strong in a healthy lifestyle!

Here are some small tips that help me when I'm trying to stay strong!

-When I go to the grocery store, besides having a grocery list (that I must stick to!) I use one of the small grocery carts (above) if possible! It fills up quicker and makes it less likely to throw in "extra" stuff

-If I'm hungry or snacky the gum trick only works so much (sorry Biggest Loser plugs for Extra). What works better for me brushing my teeth (if I'm at home) or brush-ups (if I'm not at home)!

-If I have plans to go to the gym or a workout class but not for a couple hours, I change into my workout clothes and tennis shoes immediately. If I'm in my workout clothes I'm more likely not to slack and skip the gym

-Speaking of workout clothes, I wear my workout clothes when I do my grocery shopping most of the time. Not because I'm lazy but who wants to be wearing workout clothes & buying a bunch of junk food? Not me! And it' a reminder that cheating means undoing the work in the gym.

-This tip won't work for all but since I live alone it works wonders for me. I'm the personality type where if its in my house I'll eat it. Not saying I don't allow myself to have treats but instead of having junk snacks in the house, I like to have fruits & veggies around to snack on.

-If you're trying to loose weight - write it down. Writing down EVERYTHING you eat (& be completely HONEST) has been shown to help people eat fewer calories. And when I say everything, I mean everything! Did you have just a bite of something? just a couple chips? a couple mints from the restaurant? When you're writing things down honestly, you're more apt to realize what you're mindlessly eating or feel guilty that you have to write down 4 girl scout cookies :)

-If I'm going to a restaurant I check to see if they have a website and I pick out what I'm going to order BEFORE HAND! When I do this I always pick smart choices that are on track with a healthy lifestyle. When I don't do this, I get sucked into "oh my gosh I'm soooo starving I want THAT!" I have never regretted my decision when I've picked before I went, I HAVE regretted what I've ordered when I did it when I was starving or swept away in the "eating out" experience

Just thought I'd share some of these, please share any others that help you! I'd love to get some new ideas!!

Tuesday, March 16, 2010

Zucchini "Pasta" Review

I like to try some of those different creative options out there that people like to do to decrease calories or eat healthier. Since I'm a dietitian, I get asked about these things but also I like being creative with what I cook/eat. Well last night I tried making zucchini spaghetti. For those of you unfamiliar it is where you use zucchini in place of pasta. The idea is you decrease calories/carbs, increase your veggie intake, all with still being able to enjoy "pasta". Now I wasn't trying this so much as a diet option, because I think encorporating whole grain pasta into my diet is fine. But I was just curious!

I sliced my zucchini into thin long strips, boiled them for about 2 minutes, drained them, and topped w/ my favorite pasta sauce. If you put hot sauce on top that can continue to cook the zucchini so just be aware. I topped w/ a touch of fresh shredded parmesean.

I did like the meal and thought it was flavorful but I think I would do it more as a side dish (i.e. the whole italian zucchini & tomatoes type dish). I'm not sure if I cut the strips thin enough though to even come close to pretending to be pasta but I was worried they would fall apart if I cut them too thin. I did like this dish but you have to think about it as a dish on its own, NOT a replacement for pasta. For the pasta lovers feeling guilty out there, just pick a whole grain pasta but more then that keep your portion size in check! That's really the downfall for most pasta lovers.

I'd love to hear from anyone who has tried zucchini "pasta" or the next product that is making me super curious to try & review: Tofu Shirataki Noodle Substitute

*Update - had the leftovers which were sooo yummy! I liked it much better than the original dish because the tomato sauce soaked into the zucchini & made it a little extra flavorful, mmm!

Monday, March 8, 2010

Balsamic Vinager

Two new uses for Balsamic vinegar that I've been doing lately -

*Current obsession for snack or side dish:
Fresh mozzarella + tomatoes + sprinkle with ground Kosher salt and Balsamic vinegar
Soooooo delicious, fresh, & light! I love using the ball shaped mozzarella w/ grape/cherry tomatoes. Or the kind of mozzarella you slice w/ some sliced vine-ripened or heirloom tomatoes are yummy too. Add some fresh basil if you want! Makes me crave some just thinking about it!!

*Liven up some strawberries
I read about this in a magazine (sorry I don't remember which one) but its a way to liven up those kinda iffy looking know the ones that are still edible but not too pretty anymore.
1. Slice strawberries & sprinkle w/ sugar (I use the Splenda sugar blend, I don't use just plain Splenda because the sugar pulls the water out of the strawberries making them moist and juicy). Refrigerate for 30mins
2. Sprinkle w/ ~1 Tbsp Balsamic vinegar and refrigerate for another 30 mins
3. Eat plain, add to salads, be creative!
These end up being really good, it just kind of boldens the flavor a bit.

Sunday, March 7, 2010

Yummy yogurt

I'm actually pretty excited - I have FINALLY found a way to eat yogurt that I love & think I'll stick with! It's not that I hate yogurt, I just don't really enjoy it (except my obsession w/ TCBY of course but that doesn't count). I've tried all sorts of brands (Rachel's was my favorite) and all sorts of flavors (lemon would be #1 of the "normal" flavors) ... BUT the thing is I'll buy some and try to eat it and I ALWAYS end up throwing most of it away. Or opening a little cup of it, eating 2 spoonfuls then either wasting the rest or shoving it down my throat. So occasionally I've bought yogurt for smoothies but I think you're getting the point. Well this past shopping trip I bought some Fage fat free Greek yogurt - plain which I've been wanting to try. Then I took 6-8 strawberries and pureed them (in my Magic Bullet). I mixed ~1/2 cup yogurt + my strawberry puree + a small dash of splenda - YUM!!! It was seriously like a desert. This will definitely be a new snack or treat if I'm craving something sweet. And I'm excited to try some other fruits too. You can always use honey in place of splenda too if you prefer. And if the fruit is sweet enough you might not need any additional sweetness.

Sunday, February 14, 2010


So sad to find out that 3 of my very favorite products are discontinued. The most sad about my #1 most favorite frozen meal EVER Kashi's Lemon Rosemary Chicken. But also mourning the loss of Morningstar Farms Veggie Cakes.

So sad...

Sunday, January 3, 2010

Chipotle-Marinated Pork Tenderloin

This is a recipe my friend, Candace, made while I was visiting her and she shared the recipe with me. The flavor was AWESOME but it was actually too spicy for my taste so this recipe is for those spicy lovers out there. Candace's husband, Jerad, is a spicy lover & this was just right for his taste. It's also super easy to make!

Chipotle-Marinated Pork Tenderloin

1 canned chipotle chile in adobo plus 1 tsp adobo sauce (found in Mexican food section)
1 clove garlic, minced
1/2 cup orange juice
3 Tbsp lime juice
1 Tbsp red wine vinegar
1 tsp dried oregano
1/2 tsp ground cumin
1/4 tsp salt
1/4 tsp freshly ground pepper
8 ounces pork tenderloin, trimmed of fat

1. Combine all ingredients (except pork) in a blender or small food processor. Blend until the chipotle is chopped and the mixture is relatively smooth. Pour into a sealable plastic bag, add pork, and seal. Squeeze out extra air from bag. Make sure pork is coated in marinade. Refrigerate at least 1 hour and up to 8 hours.
2. Cook in roasting pan at 450 degrees for 20-35 minutes (until meat registers at 150 degrees on a cooking thermometer). Transfer the pork to a cutting board and let rest for 5 minutes before cutting.

Nutrition per serving: 139 calories, 4g fat, 1g sat fat, 2g mono fat, 63mg cholesterol, 2g carbs, 23g protein, 0g fiber, 165mg sodium, 374mg potassium