salmon patties

Its been a little while since I posted and I have tried several new recipes recently and this one my husband and I both enjoyed. 

I am trying to eat more protein and paying attention to macros. I read a thread on myfitnesspal.com that explained it all pretty well. I found a chart that listed great protein sources and my eye caught tuna and salmon because they were low calorie and low fat. They both immediately were added to my grocery list.

I found a couple recipes for salmon burgers, salmon patties, salmon salad.... and most of them added mayo and bread crumbs, two big no nos for me.  So here is my low fat, gluten free version.

Salmon Patties
Makes 5 servings- 160 calories per patty
Ingredients:
2 - 7oz cans of salmon
1/2 cup old fashioned oats
3 tsp yellow mustard
2 egg whites
2 tbsp namaste gluten free flour
Salt and pepper

To prepare:
In a large bowl, add all ingredients and mix well.  Allow mixture to sit for at least 15 minutes, or until the oats have absorbed all the liquid (making it easy to form patties).  Preheat oven to 400 degrees and spray a baking sheet with nonstick spray.  In a skillet with a small amount of oil (nonstick spray will work), sear each side of the patty (heat will need to be on high and pan heated up before patty is placed).  Then place seared patties on baking sheet and bake for about 15 min or until heated through.

We had these last night with a salad and a side of steamed brussell sprouts.  They were rich with flavor and not heavy like the fried ones I have had.  My husband and I both loved them and they will be on the menu the next couple weeks! 

**Next time I will take photos to add to this post.

Chicken Gumbo

I'll be honest. I always get gumbo confused with another dish... But I think I got it right this time haha... Except I skipped the shrimp.

I made this a couple nights ago and have been having it for lunch, and it is sooo tasty and satisfying, especially with these dark cold fall days. 

*****update, I took this to a potluck and the crockpot was scraped clean! I think the people agree: it's really good!*****

Chicken Gumbo

Ingredients
3 boneless skinless chicken breast, thawed and cubed
1 box Pacific vegetable broth (+ 1 box water)
1 cup brown rice
2 beef hotdogs (i used kirkland brand)
3 cups Organic New Harvest Medley frozen vegetables (green beans, carrots, red bell peppers)
2 tbsp creole seasoning
1 tbsp curry
2 tbsp (each) onion and garlic powder
1 tbsp dried parsley
1/2 tbsp black pepper

Directions
Cook rice according to package directions. I cooked it in a rice cooker because it cooks faster that way. Add the stock + water, chicken, and spices to a boil. Once boiling, add the vegetables (they do not need to be thawed), hot dogs, and finally the rice. Cook on medium low for about 20 minutes. Serve with crackers. Add salt to taste.

This made about Eight 2 CUP servings (large servings!) and according to my calculations, is apprx 180 cal per serving.

gluten-free/ egg-free meatballs

I never made meatballs until I met my husband.  I grew up just eating sauce mixed with browned ground beef (which is much faster and easier, but a lot less tasty!).  My mother-in-law makes really yummy meatballs, after watching her make them several times and learning the 'chemistry' of a meatball, I'm happy to present to you my delicious flour and egg free meatballs!

I have issues with flour and sugar (they trigger binges and anxiety), and my daughter is allegic to eggs.  I've made these for years with eggs, but have had to adapt them for her.  I have tried several ways to cook them, but my favorite is in the slow cooker, because I don't have to think about it, and only have to cook the noodles when supper time comes around.  I'm not perfect, unfortunately, and sometimes have to cook them in the stock pot because I forget to put them in the crock.  

I'm not going to write a ton before the recipe because that always drives me crazy when I read other people's blogged recipes! So......HERE WE GO!

Gluten-free Egg-free Slowcooker Meatballs

This makes 10 meatballs

Ingredients:

1 lb lean ground beef

1 cup instant oats

2 tbsp dried herbs, or herb medley (I use Mrs. Dash original blend when I have it, otherwise I use a mixture of parsely, basil, dried or powdered onion, and garlic powder)

2 tablespoons of Ener-G Egg Replacer whisked (in a seperate bowl) with 6 tablespoons warm water (OR 1 egg)

2 tablespoons balsamic vinegar

2- 26 oz jars of spaghetti sauce (I prefer Ragu light tomato and basil- has less sugar and a great taste) or 1- 45 oz jar if you can find it.

1 or 2 cups water

Preparation:

Plug in slow cooker (I use my 3 quart), put on high, and add pasta sauce and water (I fill the jar halfway with water, put the lid back on, and shake it to get the sauce still in the jar out).  You can stir it, but I usually don't. 

In a small bowl, whisk together the egg replacer and warm water- YOU HAVE TO DO THIS SEPERATELY OR IT WILL NOT WORK (trust me I've tried).  IF you are not using eggs, you have to use Ener-G Egg Replacer, or else your meatballs will fall apart, the egg is what holds it together.  I found it in the organic section at Kroger.  There might be another type of egg replacement that might work, but I haven't tried any so I can't reccommend any.

In another larger bowl, add the rest of the ingredents (beef, oats, herbs, mixed egg replacer, vinegar) and mix together with hands.  I knead and smash everything togther until its evenly dispersed.  Then I roll approximately 10 balls and drop each into the slow cooker as they are finished (yup, raw).  

Cook in slow cooker on high for about 4 hours.  I stir them once about halfway- after they have cooked enough to be touched with a spoon and not fall apart.  You can also cook in a stock pot over medium heat for about 30-40 minutes, but you will have to stand near by and stir often so you don't scorch the sauce.

IF you prefer to use ground turkey, I'd reccomend using a little more oats, because ground turkey tends to be a little harder to form.  I've made these meatballs with turkey too, we just like the beef better.  I stick with the lean beef because the higher-fat beef makes the sauce greasy and it grosses me out.

And that's it!  I think these meatballs kind of taste like sausage, they are very firm and moist.  You can't see or taste the oats at all, and they work just like bread crumbs (with less calories, and more nutrients!).  My family loves them.  Especially my little eggless 1 year old daughter!  ENJOY!

easy ranch dressing (112 calories = 1/4 cup)

Made this up today- its similar to my tuna salad recipe.

I don't eat flour and sugar, and most store bought dressing contain one or the other.

Basically.... I've forced myself to get pretty creative with food.

Yogurt has replaced mayo for me. Many of my recipes that normally call for mayo (which is full of sugar) have plain while milk yogurt (which, by the way is delicious just by itself). I've seen crock pot homemade yogurt recipes all over the internet, I just haven't got around to actually trying it yet... I'm sure it will be a post in the future to look for.

I put this together at lunch and it was very good on my salad with parmesan sprinkled on top, and I imagine it would pair well with bleu cheese too.
It doesn't taste much like ranch, honestly, but it looks like ranch and DOES taste good. Replaces it the the same creamy dill-y way for me.

Ingredients
- 1/4 cup yogurt (plain whole milk)
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 2 tsp McCormick Salad Supreme Seasoning
- 1 tsp black pepper
- 2 tsp dried dill weed
- 1 tsp dried parsley

Whisk together and drizzle or dip!

No Mayo Tuna Salad Sandwich (for 160 calories!)

If you're like me, you hate lunchtime because you have to eat something but never know what to make.  You don't want to cook some elaborate meal because you'll be doing it for dinner, so you just want something filling, simple, and fast.

This tuna sandwich has become a go-to for me.  And since I made a resolution this year to quit eating most processed foods, this includes mayo (which happens to be a trigger food for me anyway), I've found a nice alternative: yogurt.

Now most people think of yogurt as being sweet and probably be gross for a mayo replacement, but hear me out.  Plain, WHOLE MILK, yogurt is absolutely divine, GOOD FOR YOU, and low calorie.  I refuse to use plain NONFAT yogurt because it tastes terrible, and I'm not going to eat something that tastes terrible, even in the name of weight loss and health.  There is nothing wrong with eating a little fat in your diet!  It fills you up so you're not looking for more to eat later!

I haven't had anyone else try this, so PLEASE DO!  I think its very good, and would love if someone else tried it and agreed with me.  :D

Ingredients (I never really measure, I eyeball, so these are approximates):

• Plain whole milk yogurt, about 1 tbsp
• 1 single serving packet of tuna (2.5 oz)
• Zesty Garlic and Herb Seasoning Blend (aka Mrs. Dash rip-off), 1 tsp
• Dried Dill Weed, 1/4 tsp
• McCormick Salad Seasoning (oops bad shot in the photo), 1 tsp

Directions:

This is the easy part.

Put it all in a bowl and stir it.  Ta da!

I put it on a slimwich/ sandwich thin (appx 90-100 calories per bun), add pickles, lettuce, and mustard.  YUM.

that's about 160 calories for a sandwich, folks!  And will fill you up (or it does for me) until dinner.  Pair it with a salad or a peice of fruit and you got yourself lunch!

Chicken Salad- for 223 calories!

Ingerdients:
3 chicken cooked breast, cubed
1 cup plain yogurt
3/4 cup dried cranberries
1/2 cup chopped seedless red grapes
1/2 cup chopped celery
1/2 cup chopped pecans
Cinnamon
Salt
Pepper

Directions:
I grilled my chicken on my George Foreman, then cubed it after it was cooked. I supposed you could cube it then cook it in a pan to save time.

Just toss it all in a large bowl, mix it up really well, add your salt and pepper and cinnamon to taste.

Enjoy on a slimwich bun, whole wheat tortilla, or lettuce leaf. Or just eat it with a fork like me. Grated carrots are a great addition/ topping as well.

Easy Salmon Salad

A friend of mine made a suggestion to add hummus to tuna instead of mayo for a great tuna salad and I've been doing it ever since! (thanks, Martha!) I tried it this week with canned salmon and it was so good I had to share.

Ingredients:
-One can of salmon (mine was wild caught Alaskan salmon from Aldi)
-4 tbsp your favorite hummus (I used Oasis Spinach Hummus)
-1/8 cup lf cottage cheese
-1 tbsp minced garlic

Mix together and spend on WW toast, a wrap, or lettuce (pictured). I used a food processor to mix mine because the canned salmon I bought has the bones still in it, they are soft and really good to eat, but I can't stomach eating them when I can see them and the food processor solves that problem for me lol. If you want to avoid bones in yours you can purchase the chicken and of the sea salmon pouches.
If you try it out let me know how you like it /any changes you made!

Lean Mean Meatballs!

I love these meatballs, and so does my family.  No bread crumbs!  I use instant oatmeal.  I like it better because its more nutritious and it keeps the meatballs moist.  And the sauce has a special ingredient- cinnamon- if you've never had cinnamon in your spaghetti sauce you're in for a treat.  Its adds a massive amount of depth to the dish and not to mention it smells phenomenal!

What you'll need:

• 1 lb 97% lean ground beef (or turkey, whatever you prefer- its tasty with both)
• 1.5 tbsp italian seasoning*
• 1 tbsp onion powder*
• 1 tsp paprika*
• 1 tbsp cinnamon*
• 2 jars Ragu Light pasta sauce
• 1.5 cups intant oats
• 2 eggs

In a small mixing bowl, combine beef, italian seasoning, paprika, onion powder, oats, and eggs.  I like to use my hands and really squish it all together.  If it seems too wet, add a little more oats.  In a medium-large sauce pan pour in one jar of sauce, add cinnamon and stir.  Form meat mixture into balls and add to the sauce.  After all the meat is added to the sauce pour the second jar of sauce on top.  Cover and heat on medium heat for 30-45 minutes- or until meatballs are cooked through.  Serve on spaghetti pasta, buns (like a meatball sub), or spaghetti squash.  We also like to cut up cheese and put it in the center of the meatball before cooking (try it!).  This recipe does really well in the crockpot too- heat on high for 4 hours.

*measurments are approximate

super duper easy healthy MINI PIZZA!

OKAY!  I made these up a couple years ago after I had my first child.  We had them once a week for a long time until we got sick of them.  I know they were a big part of why I lost all the baby weight in 6 months.  Husband suggested we get the stuff to make them the other night at the store so they are making a comeback!

Oven: 350 degrees

What you'll need: 

• 1 or 2 larger cookie sheets (depending on how many people are in your family)
• A toaster
• Cooking spray (I like olive oil)
• Arnold 100% Whole Wheat sandwich thins (this will be your crust)
• Spaghetti or Pizza sauce (I prefer Ragu Light Tomato Basil)--- 1 tbsp per mini pizza
• Shredded Cheese (tonight I used shredded cheddar cheese because its all I had, honestly I ended up liking it better than mozzerella!)- 1 tbsp per mini pizza
• Toppings!  Pictured here is Turkey Pepperoni, Mushrooms, and Spinach.  (Also really good- fresh sliced tomato- although it can get soggy)

Preheat oven.  Spray your cookie sheet with cooking spray.  Toast your sandwich thins in the toaster and space them out on the sheet (toasting them keeps them from getting soggy).  Dab a tbsp of sauce on each thin.  If you are using spinach, place it on the pizza before the cheese- unless you like crispy slightly burnt spinach (yuck), then the cheese, then your toppings.  Bake for 10-20 minutes- the time will vary depending on your toppings.  I baked these about 13 minutes.  Enjoy!

These are way fun, and everyone can have what they want on their pizza!  Each pizza comes out to be just about 150 calories.