I was on a kick last week with wrap sandwiches and had some leftover shredded chicken that I cooked for the week. I decided to try something a little different, inspired by Mexican cuisine. This quesadilla offers great flavor, but only a fraction of the fat and calories that you'd get if you ordered it at a typical restaurant. A few changes, such as swapping sour cream for greek yogurt and adding vegetables and beans, make this dish nutritionally sound. Don't be alarmed at the suggestion of using yogurt in place of sour cream. I guarantee the only difference you will notice is the awesomeness of its flavor and texture with the quesadilla. The yogurt adds an extra dose of calcium and protein, while the vegetables and beans offer fiber and antioxidants. I made this quesadilla kind of spur of the moment, but it turned out so good that I've made it twice since then!
You will need: 1/2 tsp olive or canola oil 1 Whole Grain Tortilla 1/4 cup canned pinto beans, rinsed and drained 1/4 of a green bell pepper 2 slices white onion (sliced in rings) 1/4 cup frozen corn 1/3 cup cooked, shredded chicken 1 slice ultra thin mild cheddar cheese 1/2 slice 2% pepper jack cheese 1 tbsp guacamole 1-2 tablespoons plain greek yogurt (I used 2%, but fat-free would be fine as well) 1/8 tsp kosher flake salt black pepper, cayenne pepper, cumin, chili powder to taste (did not measure these) Heat a medium-sized skillet on medium heat. Add 1/2 tsp oil to pan followed by the green pepper, onion, and corn. Stir these ingredients for about 2 minutes. Season with 1/8 tsp of kosher flake salt and the rest of the spices. Cover with a top and allow to simmer on low heat for 3 minutes. Fold the tortilla in half. On one half, add the pepper jack cheese, followed by shredded chicken, pinto beans, about half of the veggie mixture, and top with cheddar cheese. You might want to break the slice in pieces so that the cheese is not hanging off the bread. Cover with the remaining half of the tortilla. Remove the rest of the simmered veggie mixture from the pan. If necessary, wipe out pan and add just a smidge of oil (using your fingers) to lightly coat the pan so the tortilla doesn't stick. Bring the pan to low-medium heat, add tortilla cover, and allow to warm through for about 2 minutes. Flip tortilla and warm other side. Once cheese is melted, move tortilla (which has now been transformed into a quesadilla!) from the pan to your plate. Add remaining veggies as a side dish. Serve with guacamole and plain greek yogurt. Serves 1. Nutrition Info: Calories: 435 Fat: 13.75 g Carbohydrates: 44 g Sodium: 730 mg Fiber: 8 g Protein: 21 g Salsa would probably take this to the next level, but I didn't have any! Enjoy!
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Haven't done one of these in a while...so, here goes!
You will need: 1/2 cup uncooked quinoa, rinsed and drained 1 15 oz can black beans, rinsed and drained 1/4 large red bell pepper, chopped 1/4 large green bell pepper, chopped 1/4 cup red onion, chopped 1 scallion 1/4 tsp Muskegon seasoning (essentially Lemon Pepper; however, the sodium info is based off of my seasoning-180 mg per 1/4 tsp) black pepper 1 cup vegetable broth (I actually did not use low sodium in this case, which is why I used so little seasoning) 1 tablespoon olive oil Juice of 1 lime Bring chicken broth to a boil, add quinoa, turn heat to low, and let cook until liquid is absorbed (about 12-15 minutes). Drain and rinse beans in a colander Chop veggies and place in a medium-sized bowl with lid. Add cooked quinoa, black beans, olive oil, seasoning, and lime juice to bowl. Mix all ingredients well and allow to chill in the refrigerator. Serves 4. Nutrition info: Calories: 218 Fat: 4 g Sodium: 177 mg Carbohydrates: 32 Fiber: 6 g Protein: 9 g This salad is great alone, but I have made some awesome wrap sandwiches using it as well. I will share those recipes another time. The beans and quinoa are great sources of protein and fiber. The olive oil adds a bit of healthy, monounsaturated fat and the lime adds a splash of flavor. This recipe is also vegetarian- and vegan-friendly. Last but not least, the red and green from the bell peppers make this dish oh so appropriate for a Christmas party! I was introduced to juicing years ago, as an innocent, unassuming child. My aunt and uncle showed me the magic of turning carrots and apples into something that actually tasted good. What was this magical concoction? Juice! Liquid candy! Something that all kids love. I have since learned to appreciate (most) fruits and veggies in their whole, natural state. The end.
Seriously, though, I just wanted to talk about juicing--the good and the bad (from my perspective, of course). So what is juicing? It is extracting the liquid from your fruits and vegetables by pressing them through a juicer. While this method preserves many of the enzymes and antioxidants found in the whole fruit or vegetable, it reduces the fiber content dramatically. Fiber plays an important role in digestive health. It slows the transit time of food in your stomach, sustaining a feeling of fullness. In addition, fiber keeps you "regular" by increasing transit time through your intestinal tract. According to NHANES research data, the average American consumes between 10 and 18 grams of fiber. This is only a fraction of the recommendation, which ranges from 25 to 38 grams daily. However, if you are consuming a diet that is generally high in whole fruits and vegetables, as well as whole grains (brown rice, whole wheat bread, rolled or steel-cut oats), juicing would not be a concern with regard to fiber intake. Proponents of juicing claim that juicing allows you to consume more fruits and vegetables than you would be able to consume in their whole forms. This is probably true, as it takes quite a few pieces of produce to make a full glass of juice. Again, though, you are missing out on the pulp (fiber). Moreover, you are concentrating quite a bit of sugar (albeit, "naturally-occurring") in one glass. Sugar, in all forms, can impact blood glucose and result in insulin spikes. Therefore, as with anything, it is important not to overdo it. More is not necessarily better. One way to balance the sugar content is to incorporate fruits with vegetables, leaning towards the addition of vegetables. Pressing your own juice at home provides greater health benefits versus buying juice at the store in many cases. Often store-bought juice is pasteurized, which is a heating process that kills bacteria and can also deactivate some of the enzymes and nutrients in the juice. They may also contain additives to preserve shelf-life. Some even have added sugar. Not everyone has the time or resources to press their own juice, so if you are buying juice from the store, read the label and ensure that it says "no sugar added." Going back to my childhood story, though, juice is typically given to children because parents assume that because it's from fruit, it must be healthy. It is also an easy way to get produce into kids who are finicky about eating fruits and vegetables. While there is nothing inherently unhealthy about juice, especially homemade juice, as I said before, it contains a lot of sugar. It is a good source of vitamin C and some minerals, but this certainly doesn't condone drinking large amounts of it. It should not act as a substitute for whole fruits and vegetables in the diet. Drinking glass after glass can be detrimental to the teeth and the waistline! A good rule of thumb is 4-6 ounces per day for children and up to 8 ounces per day for adults. |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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