Monthly Archives: February 2016

Skinny Minute Beans & Rice

Skinny Minute Beans & Rice

1 tsp canola oil

8 oz smoked Andouill chicken sausage links, cut on the diagonal about ½ inch thick

2 can 15-16 oz red kidney beans, rinsed and drained

2 cups sweat potato, peeled and diced

1 cup green pepper, diced

1 cup reduced sodium chicken broth

¾ cup celery, chopped

¾ cup onion, chopped

¾ cup water

¼ tomato paste (no salt added)

1 bay leaf 1 tsp dried thyme, crushed

¼ tsp salt

¼ tsp allspice

Dash of paprika

Dash of ground cayenne pepper (to taste)

2 1/2 cups cooked brown rice

Sliced green onions for garnish

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In a large skillet oven heat oil over med heat. Add sausage, cook until browned, stirring occasionally add remaining ingredients except rice and green onions. Cook covered 10 min. Uncover, simmer about 5 more minutes more until additional moisture has evaporated and sauce becomes slightly thickened. Discard bay leaf. Serve mixture over prepared hot brown rice. Top with green onions and sour cream if desired (add the extra calories)

Servings: 5 1 cup/bean mixture + 1/3 cup rice

Cal 272

Fat 6g

Protein 16g

Carbs 41g

Time saver tip, over the weekend I cooked the rice and bagged it. I sliced the sausage and bagged it. Then I chopped up all veggies and bagged it along with all the seasoning. So when I got home at 5:30 I heated the pan, microwaved the rice and followed the remaining directions. BAM dinner in 30

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Super Bowl Baby

Recipe will be uploaded soon BUSYGAL - WIN_20160206_065516I’ve been under tremendous pressure to divert from this healthy lifestyle path and layout the junk food for the “big game” but I’m resisting temptation. Just finished my menu and its loaded with veggies. I’m off to the store… pray for me as I try to dodge the giant chip, soda and sweets displayed down every isle.

Busy Day…no plan

Each of these recipes are quick and easy!

Herbalife Pumpkin Spice Formula 1 shake mix (2 scoops) 1 banana and a dash of pumpkin pie spice. Add water or 1% milk and mix, so yummy!

I always have hard boiled eggs in the fridge so I quickly peeled a couple, added a handful of shredded carrots and a tbs of mayo. In my to-go container I put a handful of fresh baby spinach topped it with my ‘egg salad’ and then just because they were handy I tossed in a few grape tomatoes. This was a very satisfying lunch.

Totally forgot to take something out of the freezer… after a long work day I needed a ‘quicky’ dinner. Reached for the fresh spinach again, added a chopped apple and a high quality balsamic vinegar, a little s&p and bam! A quick, healthy and satisfying day. Give some of these a try next time you find yourself unprepared for the day.

 

 

Warming up with Chili

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Winter 2016

When it looks like this outside it’s best to be inside with a warm bowl of chili. I host Sunday dinner at my house and it’s tough watching your calories while feeding a crowd. My chicken chili works here for a lot of reasons. The spices really bring a warm heat to the chili, I’m not talking about nose running kind of heat just that slow spreading heat that makes you feel cozy inside. With 392 cal. per 1 cup serving you can replenish all those calories you’ve burned shoveling snow all day and not feel guilty about it. This calorie count doesn’t include any of the toppings so if your watching this number be careful here. Trust me, it’s completely filing without any additions but when you’ve got a couple of hungry men to satisfy these toppings are a perfect option. I also made corn bread. Just used a box mix and added a handful of cheddar cheese and diced scallions to the batter before baking, per package directions. A little honey butter to top them seemed to make my soon-to-be son in law very happy. 2 helpings for him and my husband!  Give it a try and let me know how you liked it. You’ll find the recipe “Busygals Chicken Chili” under the Yummy Nutrition tab.

 

Busygals Chicken Chili

Ingredients:
2 tsp canola oil
2 lbs of boneless, skinless chicken breast, cut into bite size pieces
2 tsp. olive oil
1 med. onion chopped
3 cloves of garlic, chopped
2 jalapeno peppers, seeded, diced
1 poblano chile pepper, seeded, diced
1tbs ground cumin
1tps. Ground coriander
½ tsp. dried oregano
¼ tsp ground allspice
Salt and pepper
2 15 oz can cannoli beans (white beans, undrained)
1 4oz can chopped green chiles (do not drain)
2 cups low-sodium chicken broth
Toppings options:
Cilantro, shredded cheddar cheese, sour cream, jalapenos, lime wedges and avocados.

Heat the canola oil in large dutch oven over med heat. In small batches brown chicken then reserve on plate until all batches are browned but not thoroughly cooked. Add olive oil to dutch oven and heat, then add onions, saute until translucent. Add garlic, jalapeno peppers, poblano chile pepper and spices. Saute to soften peppers and bloom spices about 5 min.
Return chicken to dutch oven, add cannoli beans, canned green chiles, chicken broth and 1 ¼ cup of water. Bring to a boil then reduce heat and simmer until chicken is cooked through and house smells yummy. Serve with assorted toppings.
Enjoy xoxo

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 392
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 19 mg
Sodium 256 mg
Potassium 1086 mg
Total Carbohydrate 65 g
Dietary Fiber 8 g
Sugars 3 g
Protein 23 g