Teriyaki Tacos

It's Taco Night here at the Powers' house, and tonight we had Chicken Teriyaki Tacos inspired by this recipe from Carlsbad Cravings. Aaron says this is one of his favorite tacos that we've ever made.

• INGREDIENTS
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• 1 1/2 pounds boneless skinless chicken breasts
• 12 tortillas (we prefer HEB's Mixla tortillas)

1 Recipe Chicken Marinade

1/2 cup Bragg's Liquid Aminos (or low sodium soy sauce)

1/4 cup brown sugar

1 T. rice vinegar

Splash of pineapple juice (optional)

1 Recipe Grilled Pineapple Pear Salsa

Pineapple Lime Crema

• 1 5.3 oz. pineapple yogurt
• 2 tablespoons mayonnaise
• 1/2 tablespoon lime juice (or more to taste)

DIRECTIONS

1. Chicken Marinade: Mix ingredients for marinade. Pound chicken to an even thickness and poke several times on each side with a fork. Add chicken to a large freezer bag or shallow dish and add Teriyaki Marinade; toss to evenly coat chicken. Marinate 30 minutes at room temperature or up to overnight in the refrigerator.
2. Grilled Pineapple Pear Salsa: Meanwhile prepare Salsa according to directions. Store in the refrigerator until ready to use. (I did not have time to skewer and grill everything, so I diced up the pears, pineapple, onion, and bell pepper and sautéed it. Then I let it cool before adding cilantro, lime juice, and seasonings.)
3. Pineapple Lime Crema: Meanwhile, whisk all of the Pineapple Lime Crema ingredients together in a small bowl. Store in the refrigerator until ready to use.
4. Chicken Grilling Directions: If chicken has been refrigerated, let sit at room temperature for 15-30 minutes (time permitting). Meanwhile, grease and preheat grill to medium heat, 375-450°F.
5. Grill chicken undisturbed for for 6-7 minutes per side, or until chicken is cooked through. (An inserted thermometer should read 155 degrees F.) Remove chicken from grill and let rest 5 minutes before slicing into thin strips.
6. Chicken Stovetop Directions: If chicken has been refrigerated, let sit at room temperature for 15-30 minutes (time permitting).
7. Heat a large non-stick skillet over medium high heat. Once very hot, add chicken and cook, undisturbed for 3-5 minutes, or until nicely browned (or blackened if you prefer) on one side. Turn chicken over, cover, and reduce heat to medium. Cook for approximately 5-7 more minutes (depending on thickness of chicken), or until chicken is cooked through.
8. Remove chicken and let rest 5 minutes before slicing into thin strips.
9. Assemble!

Shakes & Smoothies

A couple of weeks ago, we decided to start working towards eating healthier (again), and I found this week long cleanse from Shape. We didn't do the full cleanse, but did opt to do the shakes/smoothies for breakfast and lunch most days. They were pretty good, filling, and we both lost a few pounds. Here are a few of our favorites.

Chocolate Morning Wake-up: Combine 1 cup unsweetened almond milk, 1 cup baby spinach, 1 frozen banana, 2 tablespoons unsweetened cocoa powder, 1 tablespoon superfood greens (I didn't have this on hand so I left it out), 2 tablespoons protein powder, and 1 cup ice in a blender. Blend until smooth. Serve immediately. (Makes 2 servings.)

Blueberry Protein Power "Shake": Combine 2 cups unsweetened almond milk, 1 frozen banana, 2 cups frozen blueberries, 1 scoop (1/4 cup) protein powder, and 1 cup ice in a blender. Blend until smooth. Serve immediately. (Makes 2 to 4 servings.)

Chocolate Peanut Butter Cup: (Aaron's favorite, of course) Combine 1 cup unsweetened almond milk, 2 cups baby spinach, 1 frozen banana, 1/2 cored Bartlett pear, 2 tablespoons natural peanut butter, 2 tablespoons unsweetened cocoa powder, and 1 cup ice in a blender. Blend until smooth. Serve immediately. (Makes 3 servings.)

Chocolate Avocado Goddess: Combine 1 avocado, 2 tablespoons dark unsweetened cocoa powder, 2 tablespoons agave nectar, 1 frozen banana, 1 cup ice, and 1 cup unsweetened almond milk in a blender. Blend until smooth. Serve immediately. 

Creamy Chicken and Broccoli Casserole

• I had my concerns about making a "light" version of chicken and broccoli casserole because I love it so much. I fully anticipated that this recipe from Cooking Light would be tasteless and dry. But it wasn't. It was delicious and the whole family loved it and none of us could tell it was healthier. Win-win!
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• INGREDIENTS
• 1 (12-ounce) package steam-in-bag broccoli florets
• 1 tablespoon canola oil
• 1 cup prechopped onion
• 2 (8-ounce) packages presliced mushrooms
• 3 tablespoons all-purpose flour
• 1 1/2 cups fat-free milk
• 12 ounces chopped skinless, boneless rotisserie chicken breast (about 3 cups)
• 1/2 cup plain fat-free Greek yogurt
• 1/4 cup canola mayonnaise
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 2 ounces sharp cheddar cheese, shredded (about 1/2 cup)
• 1 ounce Parmesan cheese, grated (about 1/4 cup)

DIRECTIONS

1. Preheat broiler
2. Prepare broccoli in microwave according to directions
3. Heat large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and mushrooms; cook 12 minutes or until mushrooms brown and liquid evaporates, stirring occasionally. Sprinkle mushroom mixture with flour; cook 1 minute, stirring constantly. Stir in milk. Bring to a boil; cook 3 minutes or until thick and bubbly. Stir in broccoli and chicken; cook 1 minute. Remove pan from heat. Stir in yogurt, mayonnaise, pepper, and salt. Top evenly with cheeses; broil 2 minutes.

SERVINGS 6

Serving 1 1/2 cups | Calories 277 | Fat 11.9g | Protein 29.1g | Carbohydrates 15.2g

Pork Scaloppine with Mustard Pan Sauce

Cooking Light has done it again with another tasty, healthy, and easy dish!

INGREDIENTS

• 1 pound baby carrots, halved lengthwise $
• 1 tablespoon olive oil
• 1/2 teaspoon salt, divided
• 3/4 teaspoon freshly ground black pepper, divided
• 1 (1-pound) pork tenderloin, trimmed, cut crosswise into 12 pieces, and pounded to 1/4-inch thickness
• 1 tablespoon canola oil, divided
• 1/4 cup minced shallots
• 2 teaspoons minced fresh garlic
• 1/2 cup unsalted chicken stock (such as Swanson)
• 2 tablespoons whole-grain Dijon mustard
• 3 tablespoons reduced-fat sour cream $
• 1 tablespoon chopped fresh flat-leaf parsley

DIRECTIONS

1. 1. Sprinkle pork evenly with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Heat a large skillet over medium-high heat. Add 1 teaspoon canola oil; swirl to coat. Add 6 cutlets; cook 2 minutes on each side or until done. Remove from pan; keep warm. Repeat procedure with 1 teaspoon canola oil and remaining pork.
2. 
   

2. Return skillet to medium-high heat. Add remaining 1 teaspoon canola oil to pan; swirl to coat. Add shallots and garlic to pan; cook 2 minutes, stirring occasionally. Add stock and mustard; cook 1 minute, scraping pan to loosen browned bits. Stir in sour cream; cook 1 minute. Serve pork with sauce. Sprinkle with parsley.

SERVINGS 4
Serving 3 oz. pork and 2 T. sauce | Calories 261 | Fat 10.9g | Protein 25.8g | Carbohydrates 13.9g

Beef & Stout Stew

Of all the differences between Aaron and I, I think the one I am confused by the most is the fact that he does not particularly like pot roast or beef stew. These happen to be two of the most wonderful and comforting foods on the planet, so I just don't get it.

Because of this fact, these are dishes that I don't make often. However, sometimes I just have to. (Sorry, babe.) I've been just pulling out the menu plans from Cooking Light lately, and a couple of weeks ago, this Hearty Beef and Stout Stew was on the menu. So I made it.

I had to leave for book club before dinner, so I left the stew on the stove for Aaron and the kids to eat. (I must confess that I had my doubts as to whether or not he would eat it.) When I got in my car to head home, I was shocked when I checked my phone and had received a text from Aaron: "Best stew I have ever had, only one I have ever liked." Whoa. 

So, needless to say, I'm saving the recipe.

INGREDIENTS
12 oz. boneless beef chuck, trimmed
1/4 tsp. salt
1/4 tsp. black pepper
5 tsp. olive oil
2 cups finely chopped onion
1 1/2 cups (1/4 inch thick) diagonally cut carrots
6 oz. cremini mushrooms, sliced
3 thyme sprigs
1 T. tomato paste
2 tsp. minced garlic
3/4 cup stout beer (such as Guiness)
1 1/2 cups unsalted beef broth
1 T. all purpose flour
1 1/2 tsp. low sodium soy sauce

DIRECTIONS

1. Sprinkle beef with salt and pepper. Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil to pan, and swirl to coat. Add beef to pan, and cook for 3 minutes, browning on all sides. Remove beef from pan. 
2. Add the remaining 2 teaspoons oil to pan, and swirl to coat. Add chopped onion, carrot, mushrooms, and thyme sprigs; sauté for 4 minutes. Add tomato paste and minced garlic; sauté 1 minute. Add beer; cook 1 minute, scraping pan to loosen browned bits. 
3. Combine beef stock and flour in a small bowl, stirring with a whisk. Add stock mixture to pan. 
4. Cover, reduce heat, and simmer 15 minutes. Stir in beef, and cook 1 minute or until thoroughly heated. Stir in soy sauce. Discard thyme.

SERVINGS 4

Serving 1 cup | Calories 318 | Fat 16.7g | Protein 20.8g | Carbohydrate 18.9g

Macaroni and Cheese

Macaroni and Cheese. It's so delicious. I mean, really... talk about comfort food. It's an American staple. I don't make it often, but every once in a while, it's good to have the real thing. Home made from scratch and not from the blue box. (That's not a knock on the blue box. I'm pretty sure I ate a box of it a day when I was pregnant with Abby. That could also be why I gained like 65 pounds in that pregnancy. Maybe.) In the past, I've always made this mac and cheese from The Pioneer Woman. It's delicious and rich and just about perfect. But it packs a lot of calories, and it calls for a lot of cheese, which can get a little expensive.

I've been cooking a lot lately using recipes from all the Cooking Light magazines I have stacked up around here, and I came across their mac and cheese recipe. We tried it last night and it was yummy! It really didn't even feel "light", which is a major bonus, and it's pretty cheap to make. I usually have almost all of the ingredients on hand.

INGREDIENTS

10 ounce large elbow macaroni (I used whole wheat macaroni)
2 tablespoons canola oil
3 garlic cloves, crushed
2 1/4 cups low sodium chicken stock, divided
1/2 cup 2% reduced-fat milk
8 teaspoons all-purpose flour
4 ounces 1/3-less-fat cream cheese
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
3 ounces extra-sharp cheddar cheese, shredded (I may have used 4)

DIRECTIONS

1. Cook pasta according to package directions, omitting salt and fat; drain. Set aside.
2. Preheat broiler to high.
3. Heat Dutch oven over medium heat. Add oil to pan; swirl to coat.  Add garlic to pan; cook 3 minutes or until garlic is fragrant, stirring frequently (do not brown). Stir in 1 cup stock; bring to a boil. Cook 1 minute. Combine remaining 1 1/4 cups stock, milk, and flour; stir with a whisk until flour dissolves. Add milk mixture to garlic mixture, stirring with a whisk. Bring to a boil; cook 5 minutes or until mixture begins to thicken. Remove milk mixture from heat; add cream cheese, stirring until smooth. Stir in salt and pepper. Add cooked pasta to milk mixture, tossing to coat. Let stand 5 minutes. Pour pasta mixture into a 2-quart baking dish coated with cooking spray. Sprinkle cheddar evenly over pasta mixture. Broil 3 minutes or until cheese melts and begins to brown. Let stand 5 minutes.

SERVES 6

Serving 1 cup | Calories 358 | Fat 15g | Protien 14.4g | Carbohydrates 40.7

Garlic Baked Shrimp

Tonight, I tried making a new recipe I found on LaaLoosh. I typically don't like shrimp, but this one caught my eye (it looked similar to one of my favorite restaurant dishes, Shrimp Paesano) and I decided to give it a go. Well, this dish passed the family test with flying colors! Aaron is still talking about it several hours later, and is asking if we can have it tomorrow too.

Ingredients

• 1lb fresh, raw shrimp, deveined, peeled and tails removed
• 2 tbsp light butter, melted
• Juice from ½ a lemon
• 2 tbsp parsley, finely chopped (optional)
• 2 tbsp grated Parmesan cheese
• 1 tsp paprika
• 1/2 tbsp lemon zest
• 4 cloves garlic, minced
• 1 cup Special K cereal, crushed
• Salt & pepper to taste

Instructions

1. Preheat oven to 425 degrees.
2. In a medium sized bowl, combine shrimp, lemon juice, garlic, paprika and salt & pepper. Pour into a small baking dish.
3. In another bowl, combine Special K, butter, Parmesan cheese, lemon zest and parsley until it reaches a course, mealy consistency – just enough to evenly blend the ingredients.
4. Sprinkle Special K mixture over shrimp. Transfer to oven and bake until shrimp are pink and cooked through, about 10-12 minutes.

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Number of servings (yield): 4

PER SERVING: 180 calories; 5g fat; 7g carbohydrates; 24g protein; 0g fiber

SERVE WITH: Angel Hair Pasta, Steamed Vegetables

No Bake Energy Bites

I discovered this recipe from Smashed Peas and Carrots via Pinterest, and it's a great little snack to have around. It's a satisfying sweet treat that's pretty good for you!

Ingredients

1 cup oatmeal

1/2 cup peanut butter (or other nut butter)

1/3 cup honey

1 cup coconut flakes

1/2 cup ground flaxseed

1/2 cup mini chocolate chips

1 tsp vanilla

Directions

• Mix everything above in a medium bowl until thoroughly incorporated.  
• Let chill in the refrigerator for half an hour.  
• Once chilled, roll into balls and enjoy!  
• Store in an airtight container and keep refrigerated for up to 1 week.

Easy Salmon

Natalie (my beautiful sister-in-law) shared this simple and oh-so-simple salmon recipe with me, and we all loved it! (Did I mention before that I usually don't like fish?) We will be having this again and again!

Ingredients

1 lb. salmon filet

Olive oil

Salt

Pepper

Lemon slices

Directions

Heat oven to 350. Brush salmon filet with olive oil and season with salt and pepper. Place lemon slices on top of filet and bake 25-30 minutes or until fish flakes easily with a fork.

Tilapia with Cilantro Butter

• I've never been a fan of fish or seafood of any kind. However, as we've begun to try and eat healthier, I keep hearing about all the benefits of eating fish... So I set out in search of a few good fish recipes that the kids and I might be able to swallow. This recipe from Cooking Light was one of the first recipes I tried and we've had it several times already! It's actually good!
• Ingredients
• 1/4 teaspoon salt
• 1/4 teaspoon ground cumin
• 1/8 teaspoon ground red pepper
• 4 (6-ounce) tilapia fillets
• Cooking spray
• 1 lemon, quartered
• 2 tablespoons butter, softened
• 2 tablespoons finely chopped fresh cilantro
• 1/2 teaspoon grated lemon rind
• 1/4 teaspoon paprika
• 1/8 teaspoon salt
• Directions
• Combine first 3 ingredients; sprinkle over both sides of fish. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Coat both sides of fish with cooking spray; place in pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish on a serving platter; squeeze lemon quarters over fish.
  Place butter and remaining ingredients in a small bowl; stir until well blended. Serve with fish.
  Calories: 194, Fat: 6.9g, Protien: 30.5 g
  Serve with: couscous, steamed broccoli

Corn and Black Bean Salad

Ingredients
1 can of black beans (drained)
1 can of corn (drained)
1 can of mild rotel
1/2 cup grape tomatoes (sliced)
1  lime (squeezed)
chopped cilantro (to taste)
Sliced Jalapenos in their Juice (optional)
Salt (to taste)
Garlic powder (to taste)

Directions Mix all ingredients together in a bowl, and voila! You're done! Keeps well (and becomes more flavorful) for several days. Tastes great with tortilla chips or on it's own!

Penne with Asparagus, Pancetta, and Mozzarella

This recipe (adapted from a recipe from Giada De Laurentiis) has been around our house for a long time. The kids have always called penne "whistles" and since the name of this recipe is long, it's come to be known around our house as "Whistles and Deliciousness".

Ingredients

• 1 lb. asparagus, trimmed
• 3/4 pound whole wheat penne pasta
• 4 tablespoons olive oil
• 4 garlic cloves, minced
• Salt and freshly ground black pepper
• 6 ounces thinly sliced pancetta, cut crosswise into strips
• 6 ounces fresh mozzarella cheese, diced (about 1 cup)
• 6 tablespoons thinly sliced fresh basil leaves

Directions

Heat a skillet and cook pancetta until crisp.

Cook the asparagus in a large pot of boiling salted water until crisp tender, about 2 to 3 minutes. With a spider or slotted spoon, remove asparagus from boiling water to a bowl of ice water to cool and stop the cooking. When cool, strain, cut asparagus into 1-inch pieces, and set aside.

Return the water in the pot to a boil, adding additional water, if necessary. Add the pasta and cook until al dente, tender but still firm to the bite, about 8 minutes. Drain the pasta, reserving 1 cup of the cooking liquid.

Heat the oil in a heavy large skillet over medium heat. Add the garlic and saute until fragrant, about 20 seconds. Add asparagus to the skillet. Season with salt and pepper, to taste. Add the pasta, and if needed, some of the reserved cooking liquid. Toss to coat. Add the pancetta, mozzarella, and basil, and toss to combine. Turn off the heat. Season with salt and pepper, to taste, and serve.

Our Favorite Healthy Snacks

As we've begun to work towards living a healthier lifestyle, I've learned that one of the make or break things is the snack food I keep around the house. Here are some Powers family staples that are low-cal and filling. If I start feeling a little hungry, I just go grab one of these snacks and I know it won't throw me way off track for the day. Tip: some of these items, I portion out ahead of time (like chips and pretzels), so I don't go crazy and "accidentally" eat a whole bag of pretzels in one sitting!

• Reduced Fat Triscuits 120 calories
• Hummus (Roasted Garlic is my fav!) 50 calories
• Baby Carrots 30 calories
• Baked Tortilla Chips 120 calories
• Salsa and Pico de Gallo 20 calories
• Yogurt (Greek is best for you, but I love Yoplait Light) 90 calories
• Apples (Pink Lady, Gala) 70 calories
• Edamame 100 calories
• String Cheese 70-90 calories
• Bananas 90 calories
• Grapes 
• Almonds (and other nuts) 100-180 calories
• Yogurt Covered Pretzels 200 calories
• Pretzel Sticks 110 calories
• Granola Bars 140 calories
• Emerald Nuts Breakfast on the Go 200 calories
• Peanut Butter or Almond Butter 100-200 calories

Toasted Ham and Cheese on English Muffin

This quick and healthy sandwich has become a staple around our house lately. It's tasty, filling, and low-calorie, AND it's great for breakfast OR lunch!

Ingredients
1 Whole Grain English Muffin
2 slices smoked ham
1 slice Muenster cheese
1 t. Butter (optional, according to me... mandatory for Aaron)

Directions
Butter both sides of the english muffin (if desired). Place a couple slices of ham and a slice of cheese on muffin, and then toast for a couple minutes. Once cheese is nice and bubbly and the english muffin is nice and golden, you're ready to slap that sandwich together and go!

Serve with:
Breakfast - fresh fruit
Lunch - Edamame, baby carrots, salad

Nutrition Info (without butter): 
220 Calories, 24 Carbs, 8 g Fat, 14g Protien