The Healthy Scoop

Healthy never tased so good! :)


Ask me anything  
Ground Bison and Black Bean Chili over Brown Rice and Roasted Cabbage
This is seriously one of the tastiest meals we have had lately.
It. Was. So. Good.

Ground Bison and Black Bean Chili
Ingredients: •1 lb Ground Bison •1 Tbsp Garlic Salt •1 Tbsp Ground Cumin •1 tsp Chili Powder •1/2 red onion, diced •2 cloves garlic, diced •1 can black beans (no salt added), rinsed and drained •1 can diced tomatoes (no salt added) •1 Green Bell Pepper, diced •1 Poblano Pepper, diced •1/2 cup fresh Cilantro, chopped  •1 cup brown rice •2 cups water
Directions: 1. Bring water to boil. Add brown rice and reduce heat to low, cover and simmer 50 mins. Keep covered and remove from heat. Let stand for 10 minutes, then fluff with a fork.  2. While rice is cooking, start cooking ground bison in a large skillet over Medium heat, season with half the garlic salt and half the cumin. When it is almost done, add diced onion and garlic and continue cooking until bison is brown and onions are translucent.
3. Mix in black beans, green bell pepper, poblano pepper, diced tomatoes, the remaining garlic salt and cumin and Chili Powder. Cover and simmer for 20 minutes on Medium-Low heat. Add Cilantro in for the last 5 minutes.
4. Serve over brown rice.

Roasted Cabbage:
1. Preheat oven to 400.
2. Remove outer leafy layer of cabbage. Cut cabbage into 1-inch thick slices. Spread slices out on a greased baking sheet. Spray or brush olive oil over slices. Sprinkle with garlic salt, pepper and lemon juice.
3. Roast in oven for 30 minutes, or until edges turn crispy-brown.

ENJOY!!!

Ground Bison and Black Bean Chili over Brown Rice and Roasted Cabbage

This is seriously one of the tastiest meals we have had lately.

It. Was. So. Good.

Ground Bison and Black Bean Chili

Ingredients:
•1 lb Ground Bison
•1 Tbsp Garlic Salt
•1 Tbsp Ground Cumin
•1 tsp Chili Powder
•1/2 red onion, diced
•2 cloves garlic, diced
•1 can black beans (no salt added), rinsed and drained
•1 can diced tomatoes (no salt added)
•1 Green Bell Pepper, diced
•1 Poblano Pepper, diced
•1/2 cup fresh Cilantro, chopped
•1 cup brown rice
•2 cups water

Directions:
1. Bring water to boil. Add brown rice and reduce heat to low, cover and simmer 50 mins. Keep covered and remove from heat. Let stand for 10 minutes, then fluff with a fork.
2. While rice is cooking, start cooking ground bison in a large skillet over Medium heat, season with half the garlic salt and half the cumin. When it is almost done, add diced onion and garlic and continue cooking until bison is brown and onions are translucent.

3. Mix in black beans, green bell pepper, poblano pepper, diced tomatoes, the remaining garlic salt and cumin and Chili Powder. Cover and simmer for 20 minutes on Medium-Low heat. Add Cilantro in for the last 5 minutes.

4. Serve over brown rice.

Roasted Cabbage:

1. Preheat oven to 400.

2. Remove outer leafy layer of cabbage. Cut cabbage into 1-inch thick slices. Spread slices out on a greased baking sheet. Spray or brush olive oil over slices. Sprinkle with garlic salt, pepper and lemon juice.

3. Roast in oven for 30 minutes, or until edges turn crispy-brown.

ENJOY!!!

Weekly Food Prep!

As promised….I have decided to post, step-by-step, my weekly food prep from start to finish, including our shopping list! Enjoy….and happy cooking!

The most important thing is to start with a shopping list. This ensures that you get everything you need to prepare food for your week without having to make additional trips throughout the week. Helps you create a budget that you can count on. Creating a list also stops you from wondering through the food aisles and grabbing a bunch of processed, packaged crap that your mind tells you looks good. HAVE A PLAN! (As a side note, while at the store, try to only shop the perimeter of the store, avoiding those middle aisles where packaged, processed, manufactured and boxed food is stored….with only a few exceptions.) 

To make your grocery list…figure out how many meals you will be eating through out the day, everyday, and what those meals will consist of. For example, I eat 3 meals each day (not including breakfast and my 2-3 protein shakes). These meals include 4-6 ounces of lean protein (chicken, turkey, steak, fish, etc.), 1 cup of vegetables (I try to stick to leafy greens: kale, spinach, etc.) and 1/2 cup of a complex carbohydrate (sweet potato, brown rice, etc.) So with that in mind, if I cook for 7 days, I would need roughly:

  • 6.5 lbs - lean protein
  • 21 cups vegetables
  • 11 cups carbs

Of course I cook for two, one of whom is a man that is right now eating every hour, just about. But you get the idea of how to get a plan in place and figure out exactly how much of everything you’ll need. WRIGHT IT DOWN before you ever leave the house!! It may take you a couple of weeks to get the exact amounts figured out….but once you do, you will discover it makes grocery shopping So. Much. Easier. 

Okay….so our grocery list looks like this: (Remember, these amounts are for Brandon and myself. Get the appropriate amount of each for your personal meal plan)

First we start in the produce section:

  • bananas - 2 bunches
  • grapes - 1 bag
  • blueberries/raspberries - 1 container
  • apples/oranges - 6-7 (of one or the other, or a combo of both)
  • lemon/lime juice
  • cilantro - 1 bunch
  • green onions - 1 bunch
  • avocados - 2
  • cherry tomatoes - 1 container
  • red/green bell pepper - 2 of one or 1 of each
  • squash - 2
  • zucchini - 2
  • asparagus - 2 bunches
  • baby spinach leaves - 1 container
  • purple onion - 1 
  • sweet potatoes - 7-8

Next is the fresh seafood/meat counter:

  • Salmon - 2 lbs
  • Cod - 1 lb
  • Pangasius - 2 lbs
  • Top Sirloin (find the ones with the least fat) - 1 lb

Meat section:

  • Ground turkey (99% fat free) - 1 lb
  • Boneless, skinless Chicken breast (pay the little extra and get the good kind. No hormones or antibiotics, cage free, vegetarian fed) - 3 packages

Bulk Section: 

  • Quinoa - 1-2 cups
  • Brown rice - 1-2 cups
  • Barley - 1-2 cups (pick two of these first three)
  • Rolled oats - (abt. 4 cups per person)
  • Slivered almonds or walnuts - < 1 cup
  • Natural almond butter - (very little, just for snacks)

Frozen Vegetables: »> Pick 3 of the following «<

  • broccoli florets - 2 large packages
  • kale - 2 packages
  • Brussels sprouts  - 2 packages
  • cut green beans - 1 large package
  • Collard/Mustard/Turnip greens - 2 packages

Misc. Frozen:

  • Brown rice OR Ezekiel Bread (for snack, with almond butter)
  • Gluten-Free tortillas (or whole wheat tortillas in bread section)

Baking/Spices Section:

  • Spray olive oil
  • Organic, dark brown sugar OR Light Agave nectar
  • Any Salt-Free seasoning from Mrs. Dash (preference)
  • Garlic Salt w/ Parsley (personal fave…and to use sparingly)
  • Cinnamon
  • Black pepper
  • Crushed red pepper

Canned Section:

  • Garbanzo or Black beans, No salt added - 2 cans (of one or the other)
  • Extra Virgin Olive Oil

Dairy Section:

  • Silk Almond Milk (Plain, Unsweetened)
  • All-Whites Egg Whites
  • Brown Eggs (cage free, etc.)
  • Greek Yogurt

Misc.:

  • Aluminum foil
  • Parchment paper

Our grocery bill is right around $175. Comes out to less than $2/meal, roughly!! And we don’t spend a dime on food outside of that throughout the week, usually.

Now, for the preparation. I usually give myself about 3 hours to finish…..

>I start out cooking the chicken:

  • Preheat oven to 350* 
  • Spray bottom of a large baking dish with olive oil. Rinse chicken breast and place in a single layer in the dish. Spray chicken with olive oil, until thinly coated. 
  • Sprinkle with seasoning of choice. I use a little garlic salt and Cilantro and lime
  • Cover with foil. 
  • Bake for 25 mins.
  • Remove foil cover and increase oven to 375*
  • Cook for additional 15 minutes.
  • Remove and check chicken for doneness

>While the chicken is cooking, start the Quinoa…

  • For however many cups of Quinoa you are cooking, bring double that amount of water to a boil.
  • Add Quinoa and return to a boil.
  • Decrease heat to Low, cover and simmer for 15- 20 minutes, or until all water is absorbed. 
  • Remove from heat for 5 minutes, then fluff with a fork.

»> When Quinoa is done, rinse pot out and cook brown rice or barley. Using same instruction, but allowing to cook on low for about 45 mintues, or until water is absorbed. 

>When chicken is done, increase oven to 425* and cook broccoli:

  • Line baking sheet with parchment paper.
  • Spread broccoli out and spray it with the olive oil.
  • Sprinkle garlic salt and black pepper on top.
  • Cook in oven for 20 minutes

>While Broccoli is cooking, prepare the green vegetables using the instructions on the back. I typically make the kale, drain it, rinse the pot and then use it to cook the other green vegetable. 

> After broccoli is done, increase oven temp to 450*. Prepare sweet potatoes by piercing them with a knife to they can vent while cooking. Rub with olive oil and place in a deep baking dish lined with foil. Cook in oven for 1 hour on lower rack. 

> While potatoes are in the oven, use the baking sheet from the broccoli to cook the Pangasius. Line the baking sheet with foil and spray with olive oil. Place fish on sheet and spray fish with olive oil. I season with black pepper and crushed red pepper flakes. Put in oven while potatoes are cooking for 10 minutes on the upper rack. 

> When there is a spot available on the stove, prepare the bell peppers, zucchini and squash:

  • Dice the vegetables and place in a bowl
  • Stir in about 1 tbsp olive oil and sprinkle with garlic salt and black pepper
  • Place a large skillet on a burner on high heat for about 2 minutes.
  • Reduce heat to medium and pour in vegetables.
  • Cook for about 2 minutes, stirring constantly.
  • Cover and cook for another 5-6 minutes 
  • »» Then use this same skillet to brown the ground turkey. This will give it added flavor.

> I use the garbanzo or black beans to make hummus to eat as a wrap with the ground turkey.

  • Rinse and drain the beans
  • Combine them in a food processor with 1 tbsp olive oil, 1 tsp garlic salt, 1 tsp lemon juice. 
  • Store in fridge.
  • To make a wrap, spread hummus and top with ground turkey and spinach leaves. Add any of the following: diced purple onions, diced green onions, diced cherry tomatoes, avocados, black pepper. 

>I prefer to eat the Asparagus, Salmon, Cod and Steak when they are freshly cooked, so we save those to cook during the week, but that is up to you!

I make the salmon by:

  • Line a baking sheet with foil and put salmon on it. Spray with olive juice and season however you prefer. Place in a NON preheated oven and turn the temp to 400*. Leave in there for 25 minutes. Serve. 

Cod: 

  • Preheat oven to 450*. Line a baking sheet with foil. Place cod and spray with olive oil. Sprinkle garlic salt and black pepper. Bake for 10 minutes.

Steak:

  • Honestly, Brandon cooks these on the grill…..and I know nothing about the grill….that is his department.  ;-)

Asparagus:

  • Place in large skillet, sprayed with olive oil. Lightly spray asparagus with olive oil. Cover and cook on Low - Medium until BRIGHT green. Usually about 10-15 minutes.

» The rolled oats are for breakfast…refer to one of my earlier posts for the recipe :)

And that’s about it! It may seem a bit overwhelming the first couple times, but then you will get a routine down and it will feel like second nature! 

PLEASE, if you have any questions at all, ASK!! 

Have fun! : )

PB Chocolate Banana Oatmeal
This was way more appetizing than the picture makes it look, I promise!!
1/2 Cup Rolles Oats
1 Cup Unsweetened Almond Milk
1 Scoop Chocolate Protein Powder
1 Tbsp PB2 Powder
1 Ripe Banana, sliced
2 Tbsp Slivered Almonds
2 Tbsp Ground Flax
1 tsp Cinnamon
Combine oats and almond milk, microwave on high for 2 mins. 
Remove and stir in protein powder and PB2 powder. Return to microwave for an additional 2 minutes. 
Stir in remaining ingredients and enjoy!

PB Chocolate Banana Oatmeal

This was way more appetizing than the picture makes it look, I promise!!

1/2 Cup Rolles Oats
1 Cup Unsweetened Almond Milk
1 Scoop Chocolate Protein Powder
1 Tbsp PB2 Powder
1 Ripe Banana, sliced
2 Tbsp Slivered Almonds
2 Tbsp Ground Flax
1 tsp Cinnamon

Combine oats and almond milk, microwave on high for 2 mins.
Remove and stir in protein powder and PB2 powder. Return to microwave for an additional 2 minutes.
Stir in remaining ingredients and enjoy!

This is a great, healthy snack!!
Whole wheat bread, toasted (I used Low Sodium Ezekiel Bread)
Top with: 
Avocado, Smoked Salmon (pay attention to sodium level when purchasing) and black peper.
Voilà!! :)

This is a great, healthy snack!!

Whole wheat bread, toasted (I used Low Sodium Ezekiel Bread)
Top with:
Avocado, Smoked Salmon (pay attention to sodium level when purchasing) and black peper.

Voilà!! :)

Protein Pancakes II with Homemade Syrup
Ingredients:Pancakes:
1 Tbsp Ground Flaxseed
1 Cup Rolled Oats
1 Ripe Banana
1/4 Cup Unsweetened Almond Milk
1/3 Cup Egg Whites (equal to 2 large eggs)
1 tsp Ground Cinnamon
1 Scoop Vanilla Protein Powder (I use MusclePharm Combat)
1/2 tsp Baking Powder
Syrup:
1 Cup, Packed, Organic Dark Brown Sugar
1/2 Cup (minus about 2 Tbsp) water

Directions:
For syrup, put dark brown sugar in a sauce pan and pour in water. Place on burner and turn heat to high. No need to stir, just let come to a boil and let boil for about 30 seconds. Turn heat off and let sit on burner to cool while you prepare the pancakes. 
In a blender, mix all pancake ingredients. Add more oats as necessary to create a thick mixture.
Place frying pan on burner on high heat. Once the pan is hot (about 60-90 seconds), reduce to medium heat and spray with non stick spray.
Spoon mixture onto pan in circles. I made 3, 1/4 inch-thick, cakes.
Let cook until bottom is done (about 1-2 minutes) and flip. Cooking other side until JUST cooked through&#8230;.(I like mine just a little undercooked)
Cover with syrup and Enjoy! :)

Protein Pancakes II with Homemade Syrup

Ingredients:
Pancakes:

  • 1 Tbsp Ground Flaxseed
  • 1 Cup Rolled Oats
  • 1 Ripe Banana
  • 1/4 Cup Unsweetened Almond Milk
  • 1/3 Cup Egg Whites (equal to 2 large eggs)
  • 1 tsp Ground Cinnamon
  • 1 Scoop Vanilla Protein Powder (I use MusclePharm Combat)
  • 1/2 tsp Baking Powder

Syrup:

  • 1 Cup, Packed, Organic Dark Brown Sugar
  • 1/2 Cup (minus about 2 Tbsp) water

Directions:

  1. For syrup, put dark brown sugar in a sauce pan and pour in water. Place on burner and turn heat to high. No need to stir, just let come to a boil and let boil for about 30 seconds. Turn heat off and let sit on burner to cool while you prepare the pancakes. 
  2. In a blender, mix all pancake ingredients. Add more oats as necessary to create a thick mixture.
  3. Place frying pan on burner on high heat. Once the pan is hot (about 60-90 seconds), reduce to medium heat and spray with non stick spray.
  4. Spoon mixture onto pan in circles. I made 3, 1/4 inch-thick, cakes.
  5. Let cook until bottom is done (about 1-2 minutes) and flip. Cooking other side until JUST cooked through….(I like mine just a little undercooked)
  6. Cover with syrup and Enjoy! :)
Pizza with Chicken Crust
Ingredients:
Crust:
1.25 lbs boneless, skinless chicken breast (about 2 breasts), cut into large chunks
1 large egg, plus 2 Tbsp egg whites
1 tsp black pepper
1 Tbsp Italian Seasoning
1 tsp garlic salt
Topping:
Pesto
onion, sliced
1 green and 1 yellow bell pepper, sliced into strips
mushrooms, sliced
1/4 cup shredded cheese (I used Boar&#8217;s Head, All Natural), shredded
Directions:
Preheat oven to 375 degrees
Put chicken, egg (and egg whites), black pepper, Italian Seasoning and garlic salt into a food processor (I used my Ninja) and pulse for a few seconds. Use spoon to make sure it is combined thoroughly.
Lightly grease with olive oil a baking dish (I used a 9x9 square dish) and spoon chicken mix into the bottom so that the whole base is covered.
Bake for 30 minutes until chicken starts to brown
Remove from oven and let cool for about 10 minutes
Spread pesto in a thin layer over chicken and cover with bell peppers, onion and mushrooms and bake in oven 10 minutes more.
Sprinkle with cheese and put under the broiler for 5 minutes.
Let cool, serve and enjoy! :)

Original Recipe: http://thefitnessrecipes.com/?p=542

Pizza with Chicken Crust

Ingredients:

Crust:

  • 1.25 lbs boneless, skinless chicken breast (about 2 breasts), cut into large chunks
  • 1 large egg, plus 2 Tbsp egg whites
  • 1 tsp black pepper
  • 1 Tbsp Italian Seasoning
  • 1 tsp garlic salt

Topping:

  • Pesto
  • onion, sliced
  • 1 green and 1 yellow bell pepper, sliced into strips
  • mushrooms, sliced
  • 1/4 cup shredded cheese (I used Boar’s Head, All Natural), shredded

Directions:

  1. Preheat oven to 375 degrees
  2. Put chicken, egg (and egg whites), black pepper, Italian Seasoning and garlic salt into a food processor (I used my Ninja) and pulse for a few seconds. Use spoon to make sure it is combined thoroughly.
  3. Lightly grease with olive oil a baking dish (I used a 9x9 square dish) and spoon chicken mix into the bottom so that the whole base is covered.
  4. Bake for 30 minutes until chicken starts to brown
  5. Remove from oven and let cool for about 10 minutes
  6. Spread pesto in a thin layer over chicken and cover with bell peppers, onion and mushrooms and bake in oven 10 minutes more.
  7. Sprinkle with cheese and put under the broiler for 5 minutes.
  8. Let cool, serve and enjoy! :)

Original Recipe: http://thefitnessrecipes.com/?p=542

(I meant to take a picture of the finished product&#8230;..but I think this pic just about sums it up!!)
Black Bean Brownies!!
Ingredients:
1 - 15oz can of black beans (NO SALT ADDED), rinsed, drained and patted dry
2 Tbsp cocoa powder (I used DARK, UNSWEETENED)
1/2 cup quick cooking oats
1/4 tsp salt
1/3 cup agave
2 Tbsp chocolate protein powder ( I use MuscleMilk)
1/4 cup olive or coconut oil
2 tsp vanilla extract
1/2 tsp baking powder
1/2 cup chocolate chips ((I used Guittard Akoma Extra Semisweet Chocolate Chips)
Directions:
Preheat oven to 350 degrees
Combine all ingredients except for the chocolate chips in a food processor (I used my Ninja) and blend until COMPLETELY smooth.
Stir in the chips, then pour into a greased 8x8 pan.
Bake 15-18 minutes, then let cool for about 10 minutes
ENJOY!!! 
Original Recipe: Chocolate Covered Katie 

(I meant to take a picture of the finished product…..but I think this pic just about sums it up!!)

Black Bean Brownies!!

Ingredients:

  • 1 - 15oz can of black beans (NO SALT ADDED), rinsed, drained and patted dry
  • 2 Tbsp cocoa powder (I used DARK, UNSWEETENED)
  • 1/2 cup quick cooking oats
  • 1/4 tsp salt
  • 1/3 cup agave
  • 2 Tbsp chocolate protein powder ( I use MuscleMilk)
  • 1/4 cup olive or coconut oil
  • 2 tsp vanilla extract
  • 1/2 tsp baking powder
  • 1/2 cup chocolate chips ((I used Guittard Akoma Extra Semisweet Chocolate Chips)

Directions:

  1. Preheat oven to 350 degrees
  2. Combine all ingredients except for the chocolate chips in a food processor (I used my Ninja) and blend until COMPLETELY smooth.
  3. Stir in the chips, then pour into a greased 8x8 pan.
  4. Bake 15-18 minutes, then let cool for about 10 minutes

ENJOY!!!

Original Recipe: Chocolate Covered Katie 

Healthy Protein &#8220;Cookie Dough&#8221; Bites
Ingredients:
1&#160;1/4 cups canned chickpeas, well-rinsed and patted dry
2 tsp vanilla extract
1/2 cup + 2 Tbsp natural peanut or almond butter (do not use regular peanut butter) (I used peanut this time)
1/4 cup natural honey or agave
1 tsp baking powder
a pinch of salt
2 Tbsp Chocolate Protein Powder
1 Tbsp PB2 Powder
1/4 cup chocolate chips (I used Guittard Akoma Extra Semisweet Chocolate Chips)
Directions:
Preheat oven to 350 degrees. Combine all ingredients, except for the chocolate chips, in a food processor or blender and process until very smooth. Be sure to scrape the sides and the top to get the little chunks of chickpeas and process again until everything is combined and very smooth.
Put in the chocolate chips and hand stir to combine. The mixture will be very thick and sticky.
With wet hands, form 1&#160;1/2 &#8221; balls. Place onto a piece of parchment paper.
Bake for about 10 minutes.
Store in airtight container at room temperature (or in the fridge) for up to 1 week.
ENJOY this tastey (and healthy) treat!!! :)

Healthy Protein “Cookie Dough” Bites

Ingredients:

  • 1 1/4 cups canned chickpeas, well-rinsed and patted dry
  • 2 tsp vanilla extract
  • 1/2 cup + 2 Tbsp natural peanut or almond butter (do not use regular peanut butter) (I used peanut this time)
  • 1/4 cup natural honey or agave
  • 1 tsp baking powder
  • a pinch of salt
  • 2 Tbsp Chocolate Protein Powder
  • 1 Tbsp PB2 Powder
  • 1/4 cup chocolate chips (I used Guittard Akoma Extra Semisweet Chocolate Chips)

Directions:

  1. Preheat oven to 350 degrees. Combine all ingredients, except for the chocolate chips, in a food processor or blender and process until very smooth. Be sure to scrape the sides and the top to get the little chunks of chickpeas and process again until everything is combined and very smooth.
  2. Put in the chocolate chips and hand stir to combine. The mixture will be very thick and sticky.
  3. With wet hands, form 1 1/2 ” balls. Place onto a piece of parchment paper.
  4. Bake for about 10 minutes.
  5. Store in airtight container at room temperature (or in the fridge) for up to 1 week.
  6. ENJOY this tastey (and healthy) treat!!! :)
VEGGIE STACK CASSEROLE
Ingredients:
1 Poblano Chile, cut into matchsticks
1 Red and 1 Green Bell Pepper, cut into matchsticks
2 Portobello Mushrooms, cut into this strips
1 Small Sweet Potato, peeled and cut into small cubes
1 Medium Onion, halved and slivered
1 Can of Black Beans (no salt added)
1 Can Diced Green Chiles
Olive Oil (I like the spray)
Ground Cumin
1 tsp Garlic Salt
1 tsp Black Pepper
2 tsp Mined Garlic
1/2 cup Chopped Fresh Cilantro
2 cups Fresh Salsa
Baby Spinach Leaves (about 2 big handfuls)
10 corn tortillas, halved
2 cups shredded cheese (Boar&#8217;s Head All Natural, Gluten Free)
Greek Yogurt
1/2 Avocado
Directions:
Preheat oven to 425 degrees. Lightly oil a large shallow roasting pan or rimmed cookie sheet.
Place poblanos, bell peppers, portobellos, sweet potato and onion onto cookie sheet. Spray with olive oil and sprinkle cumin and minced garlic over top. Add garlic salt and black pepper, then stir around to mix everything together. After everything is coated well, spread the vegetables evenly in the pan.
Roast for 20-30 minutes until veggies are tender and begin to brown in spots. Stir or shake the pan every 10 minutes for even roasting. Remove pan from oven and reduce oven temperature to 350 degrees.
In a large bowl, combine roasted veggies, black beans and can of green chiles.
Prepare a baking pan with olive oil spray. In a small bowl, stir the cilantro into the salsa. Spread 1/4 cup of salsa into the bottom of the baking pan. Add a layer of tortilla halves, to completely cover the salsa. Top with 1/3 of the vegetables, 1/2 of the spinach, and 1/3 of the cheese. Make a second layer of tortilla, salsa, vegetables, spinach and cheese. Top with a layer of tortilla, salsa, vegetables and chese.
Cover with foil and bake for 20 minutes. Remove foil and bake another 10 minutes, until cheese is melted and everything is heated through.
Let stand for 5 minutes. Serve with sliced avocado and small spoonful of greek yogurt.

This recipe was adapted from: Stacked Roasted Vegetable Enchiladas

I served this with Spanish-style Brown Rice:
Ingredients:
14 oz Low Sodium Chicken Broth
1/2 cup diced tomatoes
1 can diced green chiles
1 cup short grain brown rice
1 tsp Ground cumin
1/2 tsp garlic salt
1 Tbsp salsa
Directions:
In a medium sauce pan, combine chicken broth, tomatoes, green chiles, brown rice, garlic salt and cumin and brint to a boil.
Reduce heat and cover. Simmer for 45 minutes - 1 hour or until all liquid is absorbed.
Stir in salsa and serve.


VEGGIE STACK CASSEROLE

Ingredients:

  • 1 Poblano Chile, cut into matchsticks
  • 1 Red and 1 Green Bell Pepper, cut into matchsticks
  • 2 Portobello Mushrooms, cut into this strips
  • 1 Small Sweet Potato, peeled and cut into small cubes
  • 1 Medium Onion, halved and slivered
  • 1 Can of Black Beans (no salt added)
  • 1 Can Diced Green Chiles
  • Olive Oil (I like the spray)
  • Ground Cumin
  • 1 tsp Garlic Salt
  • 1 tsp Black Pepper
  • 2 tsp Mined Garlic
  • 1/2 cup Chopped Fresh Cilantro
  • 2 cups Fresh Salsa
  • Baby Spinach Leaves (about 2 big handfuls)
  • 10 corn tortillas, halved
  • 2 cups shredded cheese (Boar’s Head All Natural, Gluten Free)
  • Greek Yogurt
  • 1/2 Avocado

Directions:

  1. Preheat oven to 425 degrees. Lightly oil a large shallow roasting pan or rimmed cookie sheet.
  2. Place poblanos, bell peppers, portobellos, sweet potato and onion onto cookie sheet. Spray with olive oil and sprinkle cumin and minced garlic over top. Add garlic salt and black pepper, then stir around to mix everything together. After everything is coated well, spread the vegetables evenly in the pan.
  3. Roast for 20-30 minutes until veggies are tender and begin to brown in spots. Stir or shake the pan every 10 minutes for even roasting. Remove pan from oven and reduce oven temperature to 350 degrees.
  4. In a large bowl, combine roasted veggies, black beans and can of green chiles.
  5. Prepare a baking pan with olive oil spray. In a small bowl, stir the cilantro into the salsa. Spread 1/4 cup of salsa into the bottom of the baking pan. Add a layer of tortilla halves, to completely cover the salsa. Top with 1/3 of the vegetables, 1/2 of the spinach, and 1/3 of the cheese. Make a second layer of tortilla, salsa, vegetables, spinach and cheese. Top with a layer of tortilla, salsa, vegetables and chese.
  6. Cover with foil and bake for 20 minutes. Remove foil and bake another 10 minutes, until cheese is melted and everything is heated through.
  7. Let stand for 5 minutes. Serve with sliced avocado and small spoonful of greek yogurt.

This recipe was adapted from: Stacked Roasted Vegetable Enchiladas

I served this with Spanish-style Brown Rice:

Ingredients:

  • 14 oz Low Sodium Chicken Broth
  • 1/2 cup diced tomatoes
  • 1 can diced green chiles
  • 1 cup short grain brown rice
  • 1 tsp Ground cumin
  • 1/2 tsp garlic salt
  • 1 Tbsp salsa

Directions:

  1. In a medium sauce pan, combine chicken broth, tomatoes, green chiles, brown rice, garlic salt and cumin and brint to a boil.
  2. Reduce heat and cover. Simmer for 45 minutes - 1 hour or until all liquid is absorbed.
  3. Stir in salsa and serve.