Mini Ham & Veggie Egg Cups

I made these Mini Ham & Veggie Egg Cups this past Saturday for a brunch I was hostessing and they were a total hit! Clean, simple and totally delicious, I plan on making up a few batches and freezing them for an easy breakfast on school days - just heat and eat! I was able to find a package of ham already diced small in the deli section at the grocery store, so that eliminated a step right away. These cuties are also super versatile, so I'm able to switch up which meats and veggies I use depending on what we're in the mood for (or more likely what I have on hand). The perfect healthy breakfast or snack!

Mini Ham & Veggie Egg Cups

Ingredients:

• ½ cup onion, finely chopped
• ½ cup fresh broccoli, finely chopped
• ½ cup yellow bell pepper, finely chopped 
• 2/3 cup ham, chopped (about 2 ounces)
• ⅓ cup extra-sharp shredded cheddar cheese
• 2 tablespoons fresh chives, chopped
• 1/8 teaspoon dried thyme
• 1/8 teaspoon black pepper
• 4 large eggs

Directions:

1. Preheat oven to 350 degrees.


2. Spray a large nonstick skillet with clean cooking spray or a drizzle of oil (such as organic coconut oil spray or a teaspoon or two of organic coconut oil) and heat over medium-high heat. Add onion, broccoli and yellow pepper, and saute 2 minutes or until crisp-tender. Add ham and saute 3 minutes. Remove from heat.


3. Combine cheese, chives, thyme, pepper and eggs in a bowl and stir gently with a whisk. Add ham mixture, stirring with whisk. 


4. Spoon mixture into 24 miniature muffin cups coated with cooking spray. Bake at 350 degrees for 20 minutes or until set.

To freeze:

Make sure egg cups are completely cooled before storing. Wrap each egg cup individually in saran wrap and store in a ziplock bag until ready to use. 

To heat:

Remove desired number of cups and remove saran wrap. Wrap cups loosely in a paper towel and cook on 15 second spurts until heated through. Enjoy!

Love this recipe or want to see more like it? Let us know in the comments below!

Clean & Healthy Chicken Tortilla Stew

Clean and healthy, this hearty stew recipe could fool even the harshest of health-food critics. and the best part is that you literally dump a few ingredients in the crockpot and walk away. Easy peasy and totally delish!

Clean & Healthy Chicken Tortilla Stew

Ingredients:

1 1/2 lb. boneless, skinless chicken breasts

1 (12 oz-16 oz.) jar of your favorite clean/organic salsa 

1 (14 oz. ) can organic black beans, drained

1 pound frozen corn, thawed

1 pound frozen, mixed bell peppers 

3 organic, corn tortillas, ripped by hand

1/4 tsp. paprika

1/4 tsp. chili powder

1 tsp. seasoning salt (I like Everyday Seasoning from Trader Joe's)

Sliced black olives and plain greek yogurt for garnish (optional)

Directions:

1. Place the chicken (either raw or still frozen) in the bottom of the crock pot. Pour seasonings and salsa over chicken. Add corn, bell peppers, and corn tortillas.
2. Cook on low for 8-10 hours or high for 4-6 hours.
3. About 15 minutes before serving, add black beans and use a wooden spoon to break apart the chicken and mix everything up.
4. Serve garnished with some sliced, black olives and/or a dab of plain greek yogurt in place of sour cream - and your kiddos won't even notice! (wink wink)

20 Hauntingly Healthy Halloween Treats

 Ah, Fall. The baking, the crafting, the treats - I look forward to it all year, but don't want to feed my kiddo a bunch of junk for months on end. So, I've put together a list of 20 Hauntingly Healthy Halloween Treats. Guilty pleasures are great and all, but it's all about balance. I hope you and your littles enjoy! 

                         

Apple Bites

                         

Apple Monster Face Snacks

Bat Snacks

Black Bean Cat Crudités 

Boo-nana Ghosts

Caramel Apple Monsters

Carrot Finger Food

Cheesy Finger Food

Edible Eyeballs

Eerie Eyeballs

Ghost Toasts

Goblin Grins

Melon Brain

Monster Mash Dip

Pizza Mummies

Pumpkin Honey Bread

Salty Bones

Snack-o-Lantern

Spider Deviled Eggs

The Pear Witch Project

Amazing Chicken Parmesan for under 400 Calories!

As I've mentioned previously, our family has been on a journey to health for awhile now. It's taken some adjusting, but has been such an amazing transition into creating a healthier home environment and a new family dynamic.

One of the many changes, and also one of the most important ones, is the food we put into our bodies. We've eliminated most processed foods and are now eating a diet full of whole, healthy options. I've been sprucing up our family's favorite recipes, and this next one has instantly become a new favorite. I've replaced our usual spaghetti with spaghetti squash (even my daughter LOVED IT) and baked the chicken instead of frying it. I did use full fat provolone cheese (didn't have any mozzarella), because well, I LOVE CHEESE, and because of the replacements made, I feel there's plenty of wiggle room in this dish for just a few extra calories. ;) I hope you enjoy this recipe as much as we did!

What You'll Need:
Main Dish
4 boneless, skinless chicken breasts, approximately 6 oz. each (cooked weight)
4 slices deli provolone (or Mozzarella) cheese
1 packet Shake 'n Bake
1 jar Mrs. Miller's Chucky Italian Pasta Sauce (all natural/low fat/no preservatives/cholesterol free)
4 TBSP. grated parmesan Cheese, separated

Side Dish
1 medium-large spaghetti squash, halved lengthwise

Instructions:
Spaghetti Squash
Pre-heat oven to 375°. Place spaghetti squash face down on a cookie sheet. Bake for 40 minutes until squash is easily removable with a fork. Use a pot holder to remove squash from pan (It will be VERY hot!), then use a fork to first gently scrape out all seeds, and discard. Using the same method, shred out the middle of each half of spaghetti squash until only left with a "shell" of the outer skin. *NOTE* This should be an extremely easy process - the squash should practically fall out as you scrape. If your squash is difficult to remove, place it back in the oven for another 5-10 minutes until fully cooked.

Chicken Parmesan
Shake 'n Bake your chicken breasts as directed on the package, following cooking directions. Once chicken is fully cooked, place one slice provolone cheese over each breast and return to oven for 5 minutes or until cheese is melted. Warm pasta sauce over medium heat until heated through.
 
Top each dish with 1/2 cup pasta sauce and 1 TBSP. grated parmesan cheese.

Each serving includes 1 cheesy chicken breast, 1 cup spaghetti squash, 1/2 cup pasta sauce, and 1 TBSP. grated parmesan cheese.

Typical Chicken Parmesan: 1,090 Calories/49g Fat/79g Carbs/3,390 mg Sodium
*based on nutritional data for Olive Garden's dinner portion of Chicken Parmesana

Amazing Chicken Parmesan: 362 Calories/8g Fat/17g Carbs/4g Sugar/478mg Sodium
*Based on nutritional data from myfitnesspal.com.  Nutritional values may vary based on varied brands or amounts.

Mackenzie's Turkey Pepperoni Bites

My daughter, Mackenzie, absolutely loves to cook and bake. Sister child would be in the kitchen every waking hour of the day if she could. I have no idea where she gets it from. One day while looking for a snack, she made up this recipe and it's been one of her favorites ever since. It's simple, kid friendly, healthy, and quick. We love to eat it with a side of carrots or fruit. P.S. They'll never know it's good for them. ;)

What you'll need:

15 slices turkey pepperoni 

1 laughing cow light cheese wedge, (we like swiss and garden veggie)

Preparation:

Spread a small amount of laughing cow light cheese wedge onto pepperoni. Fold in half and enjoy!

Nutrition Information:

Nutrition info is based on 1 serving.

Calories: 96      Fat: 6        Protein: 10         Carbs: 1          Fiber: 0          Sugar: 1

*Calories calculated using My Fitness Pal. Nutritional values may vary based on varied brands or amounts. 

Slimmed Down Cheesy Mexican Rice

Remember awhile back when I posted that absolutely amaaaazing recipe for The Pioneer Woman's Mexican Rice Casserole? It was soooo freakin' good, man. Now that my family and I are making a transition into health, I thought it fitting to create a slimmed down version of this Mexican must-have that is so incredibly delish. Now, you might notice that there's an ingredient in my version of this recipe that seems....well, a little out of place. See, what had happened was, I was cookin' up the rice, jammin' to some tunes, singin' at the top of my lungs when I grabbed for the cumin. I just needed to add a little sprinkle more. I opened it, shook it onto the rice and noticed there was quite a bit more in the pan then I intended. I looked down at the cumin in my hand and realized............it wasn't cumin after all. No, it was an imposter! It was...cinnamon!? My stress level went through the roof as I realized I'd used my very last bag of brown rice....so I had to make a decision. Either dump the whole thing (since the entire batch was covered), or mix it in and hope for the best. I chose the latter, and to my surprise...it was excellent. In fact, it let the other spices shine and really added that extra something to the dish. I can't wait to hear how you like it.

What You'll Need:
2 1/2 cups cooked brown rice (I used minute rice microwaveable bags)
7 1/2 oz petite diced tomatoes, undrained
1 small can diced green chiles, undrained
1/4-1/2 cup vegetable broth
1/2 tsp cumin
1/4 tsp cayenne pepper
1 tsp garlic powder
1/2 tsp cinnamon
1/2 tsp black pepper
small pinch tumeric (less than 1/8 tsp)
3/4 cup shredded cheddar cheese, divided

Preparation:
In a medium skillet over medium heat, mix cooked rice, diced tomatoes, green chiles, and vegetable broth, stirring constantly until all liquid is absorbed. Add black pepper,cumin, garlic powder and cinnamon. Stir to combine. Mix in 1/4 cup of cheese, stirring until melted. Turn heat to low and top with remaining cheese. Cover and let sit until cheese is melted, about 5 minutes. Serve immediately.

*Click below to PRINT this recipe!*
Printable Version

Nutrition information:
Slimmed Down Cheesy Mexican Rice 
(calculations based on 4 servings)
Calories: 189    Fat: 6g    Protein: 9g    Carbs: 24g    Fiber: 2g     Sugar: 13g

Regular Mexican Rice Casserole
(calculations based on 6 servings, as this recipe makes more)
Calories: 265      Fat: 9g      Protein: 11g    Carbs: 37g    Fiber: 2g    Sugar: 6g

*Calories calculated using My Fitness Pal. Nutritional values may vary based on varied brands or amounts.

Tip: This recipe goes great with Slimmed Down Sour Cream Enchiladas!

Slimmed Down Sour Cream Enchiladas

Awhile back, I posted a recipe for one of my all time favorite dishes, Sour Cream Enchiladas.  As much as I love the dish...that's how much my hips don't. So I decided to try a healthier version. I substituted the flour tortillas for whole wheat, the ground beef for lean ground turkey, used low sodium taco seasoning, used less cheese etc. The difference? I couldn't even taste it! It was still oh-so-amazing, which was a very unexpected surprise. I did use regular cheese, because...well, I love regular cheese. It melts better than reduced fat or fat free, but you're more than welcome to substitute if you'd like. The moral of the story? You don't always have to sacrifice taste for health!

What you'll need:

1 pound of 95% lean ground turkey

8 burrito size whole wheat tortillas

1 packet of low sodium taco seasoning, or homemade taco seasoning

1 small onion, chopped

8 oz. light sour cream

1/2-1 small can green chiles (undrained)

1 small can sliced black olives (drained)

1 can 98% fat free cream of mushroom soup

1 can 98 % fat free cream of chicken soup

1 cups cheddar cheese (may used reduced fat if your prefer)

Preparation:

In a large skillet, brown ground turkey with onion - drain if needed. Add taco seasoning and prepare according to package directions. Set meat aside. In a medium sauce pan, add sour cream, green chiles, creamed soups and 1/2 cup cheese, melting just until thinned and warm. Evenly cover bottom of a greased 9x13 casserole dish with a thin layer of sauce. Tear four tortillas into quarters. Lay tortilla pieces in bottom of pan, covering all surface area. Evenly spoon half of the taco meat onto the tortilla layer. Pour half of the sauce mixture on top of meat, spreading out evenly. Repeat each layer, beginning with tortillas and ending with sauce. Top with remaining shredded cheddar cheese and black olives. Bake in a pre-heated oven at 350° for 30-40 minutes or until enchiladas are bubbly and cheese is melted and golden.

*Click below for a printable version of this recipe!*

Printable Version 

Nutrition Information:

Slimmed Down Sour Cream Enchiladas 

Serves 6-8 (calculations based on 8 servings)

Calories: 306    Fat: 15g      Protein: 21g       Carbs: 33g       Fiber: 4g     Sugar: 4g

Regular Sour Cream Enchiladas

Serves 6-8 (calculations based on 8 servings)

Calories: 418    Fat: 18g      Protein: 22g         Carbs: 36g       Fiber: 4g    Sugar: 4g

*Calories calculated using My Fitness Pal. Nutritional values may vary based on varied brands or amounts.

Tip: This recipe goes great with Slimmed Down Cheesy Mexican Rice! 

Menu - Week of 6/17/12

Breakfast
Scrambled Eggs, Toast
Cinnamon Rolls, Strawberries x2
Bagel Thin w/Cream Cheese, Blueberries
Homemade Banana Bread
Oatmeal w/blueberries x2


Lunch
Ham & Cream Cheese Roll-ups, Cucumber Slices w/Ranch Dressing, Grapes
Chicken Salad Sandwiches w/Grapes and Walnuts, String Cheese, Sliced Peaches
Chicken Noodle Soup, Saltine Crackers, Salad
Grilled Ham & Cheese, Tomato Soup, Mandarin Oranges
Leftover Creamy Chicken & Cheese Rollups, Salad, Grapes 
Leftover Pulled BBQ Chicken Sandwiches, Pringles, Pickle, Strawberries
Leftover Beef Stroganoff, Corn, Applesauce 




Dinner
Crock-Pot Pulled BBQ Chicken Sandwiches, Maple Baked Beans, Salad, Sliced Peaches
Baked Ravioli Casserole, Salad, Garlic Bread
Chicken & Biscuits, Salad
Beef Stroganoff over Egg Noodles, Corn
Grilled BBQ Chicken, Salad, Baked Potatoes w/Butter, Cheese, & Sour Cream 
Homemade Pizza, Salad
Creamy Crescent, Chicken, & Cheese Casserole, Sliced Carrots

Guiltless Chicken Nachos

I've always had a "thing" for Mexican food. If it was humanly possible, I would marry it. Fajitas, tacos, rice and beans, I love it all. One of my all time favorites is nachos. I've spent many years depriving myself of this heavenly dish because lets face it, my taste buds love it, but my thighs? Not so much. Chili's Chicken Nachos pack 1640 calories, 101g of fat(!), 80g of carbs and 3,430mg of sodium - for 12 chips. So when I got an intense craving for them one night, I decided to experiment a little. There had to be a way for me to enjoy my guilty pleasure without all the guilt. What I came up with not only busted my nacho craving, it knocked it out of the park. The portion sizes are huge, the cheese is gooey and melty, and the chicken gives it the perfect kick of spice. Mackenzie told me it was the best thing I'd made in a long time, and she's a tough nut to crack. I could not tell in the slightest that these weren't the guilty pleasure I've come to know and love. I think I've found a new love of my life ;)

What you'll need:
64 Baked Tostitos Scoops (16/person)
1 pound of cooked, shredded chicken (I use boneless, skinless breasts)
2 1/2 tablespoons of homemade taco seasoning
2/3 cup of water
1 cup shredded cheddar cheese (full fat)
1 cup shredded  low-fat Mexican cheese blend
1/2 can black beans, 
1 (2.25) oz can of black olives

Preparation:
Pre-heat oven to 350 degrees. Heat cooked, shredded chicken over medium-high heat until warm throughout. Add water & taco seasoning and stir until combined. Simmer until all liquid is absorbed, about 5 minutes. 


On two 9 x 13 cookie sheets, evenly distribute baked chips, leaving very little space in between. Spoon taco meat into chips, top with black beans and sprinkle with cheese. Add black olives. Bake at 350 degrees for 10-15 minutes, or until cheese is melted.

Servings: 4
Nutritional Information* (per serving):

Calories: 446  Fat: 19g  Protein: 37g  Carbs: 33.5g  Sugar: 1g  Sodium: 812

*Nutritional information is based on exact measurements above. Results will vary if the recipe is altered.

Pizza Bagel Thins

What kid doesn't love pizza? Especially pizza...on a bagel. Maybe not the most sophisticated of meals, but it's a quick, easy lunch and it's very kid friendly. This is always a hit with my kiddo...and I'd be lying if I didn't say I sometimes make extra with some veggies just in case I get hungry ;)

First, gather your ingredients (it's pretty complicated, y'all):

What you'll need:

2 Bagels, Sliced (we use Bagel Thins to keep it a little healthier)

4 Tablespoons jarred Pizza sauce (or if you like it fancy, you could make your own ahead of time.)

1/2 Cup Part-Skim Mozzarella Cheese 

Mini Pepperoni (I used 16 slices per bagel half, 32 slices total)

Sprinkle of Dried Parsley and/or Basil 

Preparation: 

Preheat oven to 425 degrees. Separate your bagel halves. On each half, spread 1 tablespoon of pizza sauce.    Distribute 1/2 cup of cheese in equal amounts over each pizza bagel half. Sprinkle dried parsley and/or basil on each pizza half. Top with mini pepperoni - a smiley face is design is always a hit. :) 

Place bagel halves on a cookie sheet greased with Pam and bake for 10-15 minutes, or until bagels are crisp and cheese is bubbly. 

Servings: 2
Serving Size: 2 bagel halves

Nutritional Information* (per serving):

Calories: 235   Fat: 9g  Protein: 13g  Carbs: 27g  Sugar: 4g  

*Nutritional information is based on exact measurements above. Results will vary if the recipe is altered.