Friday, October 31, 2014
Tips to SURVIVE Halloween on a HEALTHY NOTE
Halloween is HERE !! So what on earth are you going to do to get through this upcoming weekend. Trick or treating, parties, bon fires !! Every event you attend will be packed with Candy and Sweet Treats! This can be a very SCARY time for some !! I know that I have to be really careful on the choices I make.. Those little snack size bars can wreak havoc !! Just becuase they are small don't let them fool you. One small bar can lead to half a bowl. One of these, One of those --YIKES !!
So what do are you going to do to keep your self in check, to stay focused and not go off the deep end.. Well...it can be different this year. How can you Conquer the CANDY FEST!! It all starts TODAY, your mindset will dictate your results and outcome of Halloween. Focus and change your mindset! Here are some tips to help get you through
1. DO NOT purchase your favorite candy -- now that is just silly, you know that before the day hits you will be tempted to reach in and have one, and if there are any left over you will hate to see them go to waste, so you will again tell yourself to have just one. WHY torture yourself like that , just dont allow it into the house.
2. EXERCISE -- No Negotiating on this one !! I know that we are planning a bon fire with the neighbors, I need to make sure to stick to my workout plan , I may even double up becuase I know that I will be having a few cocktails and maybe some appetizers in the evening. It will be a day of Shakology for breakfast and lunch, some low carb healthy snacks and our anual Chili for dinner. By making sure I am eating to plan during the day, its OK that I have a cheat in the evening. This is only one meal, I have not let myself go the entire day or week. This is the key to success. Everything in moderation and don't skip a workout EVER on a cheat day! DEAL!!!
3.Healthy Alternatives - I have really been enjoying finding healthier versions of the foods that I love !! From comfort foods to desserts you can have it all !! Some of my favorites are :
1. Shakeology - Great Halloween influenced recipes !
pumpkin-pie-shakeology.html
butterfinger-shakeology.html
snickers-shakeology.html
2. Pumpkin granola bars - pumpkin-chocolate-granola-bars.html
3. Buffalo Chicken Chili - buffalo-chicken-chili.html
4. Chicken Pot Pie - chicken-pot-pie.html
5. Blondies - choc-chip-blonde.html
If you want to change you are going to have to give up a little to get a lot of good!
Get that extra accountability! Join an accountability group to keep yourself on track through the holidays and load up on lots of tips that will leave you ready to CRUSH your health and fitness goals. Get your focus NOW so that you can be ready for Thanksgiving with a brand new approcah to staying on track.
Thursday, October 30, 2014
Choc Chip Blonde
These Blondies not Brownies are delicious !!
I love a sweet treat to have on hand and these are super quick and easy. I love to bake them and freeze em. I pull them out and keep in the fridge to have on hand when I need something sweet !! Which is on a normal occasion for me !!Ingredients
Cooking spray
1 can (15oz) chickpeas, rinsed and drained
1/2 cup al natural almond butter or peanut butter
1/3 cup pure maple syrup or agave nectar (you can also use honey if you're not vegan)
2 teaspoons vanilla
1/2 tsp salt
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/3 cup vegan chocolate chips plus 2 tbsp
sea salt for sprinkling
Instructions
Preheat oven to 350 degrees and spray an 8x8 inch pan with nonstick cooking spray.
In a food processor, add all the ingredients except chocolate chips and process until batter is smooth. Fold in 1/3 cup of chocolate chips, I like to use dark chocolate because it has less sugar but it's up to you. Note: Batter will be thick and super delicious, so you could actually just eat it on it's own!
Spread batter evenly in prepared pan then sprinkle 2 tbsp of chocolate chips on top. Bake for 20-25 minutes or until toothpick comes out clean and edges are brown. The batter may look under cooked but you don't want them to dry out.
Cool pan for 20 minutes on wire rack. Sprinkle with sea salt and cut into squares!!!
Serving Size: 1 bar
Calories: 120
FatL 6 g
Carbs 12.5 g
Sugar: 6.9 g
Fiber: 1.8 g
Protein: 3.5 g
Recipe found on Ambitious Kitchen. www.ambitiouski
Taco Seasoning
Homeade without all the Preservatives
I was looking for something that didnt have all the preservatives that the store bought packages have - this is super simple to throw together. I dont like mine to SPICY so this has just enough kick for me.
Ingredients:
1 tablespoon Chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoon ground cumin
1 teaspoon sea salt
1 teaspoon black pepper
Directions:
In a small bowl mix together all of the above ingredients. Store in an airtight container.
** If you want spicier add some Cayanne pepper
Source - Allrecipes.com - taco seasoning1
Sunday, October 26, 2014
Clean Eating Tips that worked for me
First and foremost, if you do not own a copt of "Eat Clean Recharged" by Tosca Reno go out and get your copy now. It not only tells you exactly how to get started eating clean but it really gives you the history behind why eating clean is the most beneficial for your body. There are so many areas that Tosca touches upon in the book that were like "ah ha" moments for me!
Portion sizes- Tosca's strategy does not count calories or points. Instead you are guided by simply following correct portion sizes and pairing the correct foods together. So it is very easy to stick to the correct plan because you don't need any fancy sliders to figure out your calories or scales to measure your food. A serving of protein is the palm of your hand. A serving of complex carbohydrates such as apples, oranges, veggies is 2 cupped handfuls and a serving of starchy carbs is the size of 1 cupped handful.
If you follow the correct portion sizes you will stay on track and are less likely to over indulge.
Drink a large glass of warm lemon water when you first wake up before you eat breakfast. Lemon water is a natural detox and it also jump starts your metabolism in the am. I usually squeeze an entire lemon into my cup and fill to the top with warm tap water. Then, I do not allow myself to eat breakfast until the entire glass of water is gone.
Tip: Lemons tend to go bad quickly so to get the most out of your lemons, squeeze all of the juice into ice cube trays and then just pop them out and go each morning!
Get a lunch tote- 31 sells these great lunch totes that are perfect for packing healthy snacks and meals. On Sundays I sit down and plan out my meals for the week. I make my grocery list and then I cut up fruits and veggies and portion into serving sizes for the week. I measure out hummus, all natural PB and nuts as my proteins to pair with my fruits and veggies. By doing this it makes it so easy to grab what I need in the morning as I make a mad rush out the door to work. This works great for the kids as well, makes it easy for them to grab healthy snacks for their lunches ! When I am out running errands I always throw in my shaker cup and shakeology because you can always find water somewhere! You never know when you are going to be out longer than expected. Then, I am never stranded and starving! This has worked really well for me.
Carry a refillable bottle with water everywhere you go. You can add lime, lemon, cucumber and strawberries to your water to give it flavor. NO SODA OR JUICE! I'm telling you that it's full of empty calories and you are not going to lose the weight if you drink soda or juice! Just WATER!
Drink green tea when you are hungry, I noticed that it helps with my cravings especially in the late afternoon or evening! I drink a lot of green tea during the day at work.
Cook Extra, Another thing that I do all the time is cook extra chicken for your lunches on Sunday or whatever day you are going to use as your prep day. That way you can slice it up and put it in a tupperware and pull out for salads or wraps for the rest of the week.
Also, cook extra for dinner and place in containers for lunches throughout the week.
You can replace any foods so long as you replace a complex carb with another complex carb ect. So if you don't like banana's replace them with an apple. If you don't like almonds replace with all natural pb!
Also, cook extra for dinner and place in containers for lunches throughout the week.
You can replace any foods so long as you replace a complex carb with another complex carb ect. So if you don't like banana's replace them with an apple. If you don't like almonds replace with all natural pb!
BODY BEAUTIFUL/BODY HEALTH FORMULA
80% nutrition + 10% exercise + 10% genetics = body beautiful/body health
EAT CLEAN PRINCIPLES
1. Eat six small meals a day. Eat every two-and-a-half to three hours. Set the timer on your phone if you need to, to remind you when to eat! Now that I have been doing it for so long my body just tells me that its time to eat!
2. Eat breakfast everyday, within an hour of rising. So give or take when you exercise. I exercise first thing in the morning and I don't eat before hand. I workout, grab a shower and then make breakfast. I try to have a warm glass of lemon water each morning as my wake up and detox before I do m y workout! I squeeze 1/2 or a whole lemon into a glass of warm water.
3. Eat a combination of lean protein and complex carbohydrates at each meal. A lean protein would be your plain unsalted nuts, almond butter, all natural peanut butter, white meat such as chicken and fish. A complex carb is your fruits and veggies such as bananas, apples, oranges, cucumbers, carrots, tomatoes just to name a few.
4.Eat sufficient (two or three servings) of healthy fats every day (evoo, avocado)
5.Drink two to three liters of water each day. Make this a MUST! If you want to lose weight then you must drink a lot of water each and everyday. If you do not drink enough water you body actually holds onto water weight. Drinking water speeds up your metabolism and helps you lose weight.
6. Carry a cooler packed with clean foods. I seriously cannot leave the house without my 31 cooler bag. Even if I am pretty certain that I am going to be home before my next snack or meal I still throw in an apple and a handful of unsalted almonds and a bottle of water. It is super easy to throw in a packet of shakeology and your shaker cup. Then you are never left scrounging for a meal or a drive through to go to. you always have a healthy snack or meal to hold you over!
7. Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes. Limit your starchy complex carbs to two to four servings each day. I suggest not relying to heavily on juices. I would aim to get your servings of fruits and veggies each day from actually eating them. This way you get the added fiber from the skins of the fruits! Juices more often than not have added sugars and additives that our bodies do not need.
8. Adhere to proper portion sizes.
5.Drink two to three liters of water each day. Make this a MUST! If you want to lose weight then you must drink a lot of water each and everyday. If you do not drink enough water you body actually holds onto water weight. Drinking water speeds up your metabolism and helps you lose weight.
6. Carry a cooler packed with clean foods. I seriously cannot leave the house without my 31 cooler bag. Even if I am pretty certain that I am going to be home before my next snack or meal I still throw in an apple and a handful of unsalted almonds and a bottle of water. It is super easy to throw in a packet of shakeology and your shaker cup. Then you are never left scrounging for a meal or a drive through to go to. you always have a healthy snack or meal to hold you over!
7. Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes. Limit your starchy complex carbs to two to four servings each day. I suggest not relying to heavily on juices. I would aim to get your servings of fruits and veggies each day from actually eating them. This way you get the added fiber from the skins of the fruits! Juices more often than not have added sugars and additives that our bodies do not need.
8. Adhere to proper portion sizes.
PORTION SIZES
Protein: palm of one hand
Starchy complex carbohydrates: What can fit into one cupped hand
Complex Carbohydrates from fruits and vegetables: What can fit into two cupped hands together
Healthy Fats: One scant handful of nuts, 1 to 2 tbsp of oil.
TOP 10 THINGS TO AVOID
Healthy Fats: One scant handful of nuts, 1 to 2 tbsp of oil.
TOP 10 THINGS TO AVOID
1.Sugar, white flour and over processed foods. Bread at the bread table when you are out to eat. This on is really hard for me but I know that I need to avoid bread at all costs when trying to get off those last pounds.
2.Artificial sugars- NO STEVIA OR EQUAL OR SWEET N LOW ARE NOT GOOD FOR YOU! I recommend Agave nectar and honey if you need to sweeten something. Even then I still think you should use it sparingly. Again, sugar is addictive and the more you have the more your body will crave it!
3. Sugar-loaded beverages such as soda and juice- NONE, ZILCH ZERO!!
4. Super sizing your meals or portions- If you are at a restaurant always ask for a box and take half of it home! Restaurants are known for their oversized portions. Even if it's a healthy meal that does not give you permission to throw your rules out the window! You can eat the right kinds of foods and have to much and still not see results.
5. Alcohol, try your best to limit. My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water!
Alcohol is full of sugar and empty calories so you need to ask yourself, is this short term sacrifice of drinking worth the long term results of me feeling amazing in my body and having the confidence to put myself out there!
2.Artificial sugars- NO STEVIA OR EQUAL OR SWEET N LOW ARE NOT GOOD FOR YOU! I recommend Agave nectar and honey if you need to sweeten something. Even then I still think you should use it sparingly. Again, sugar is addictive and the more you have the more your body will crave it!
3. Sugar-loaded beverages such as soda and juice- NONE, ZILCH ZERO!!
4. Super sizing your meals or portions- If you are at a restaurant always ask for a box and take half of it home! Restaurants are known for their oversized portions. Even if it's a healthy meal that does not give you permission to throw your rules out the window! You can eat the right kinds of foods and have to much and still not see results.
5. Alcohol, try your best to limit. My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water!
Alcohol is full of sugar and empty calories so you need to ask yourself, is this short term sacrifice of drinking worth the long term results of me feeling amazing in my body and having the confidence to put myself out there!
6. Chemically charged foods- So this mean smart ones, lean cuisines or any other processed meals. Take a look at the labels on your food. If there are more than 3 ingredients and you don't understand what they are then you probably shouldn't buy it!
7.Foods containing preservatives
8. Artificial foods such as processed cheese slices- I very rarely eat a piece of cheese. I tend to choose feta cheese if I go that route! Once again your body holds onto bad fats!
9.Saturated and trans fats
10. Anti foods, calorie dense foods with no nutritional value.
TOP 5 WAYS TO MAKE EATING CLEAN EASIER FOR YOU7.Foods containing preservatives
8. Artificial foods such as processed cheese slices- I very rarely eat a piece of cheese. I tend to choose feta cheese if I go that route! Once again your body holds onto bad fats!
9.Saturated and trans fats
10. Anti foods, calorie dense foods with no nutritional value.
1. Pack a cooler everyday
2. Carry a water bottle everywhere
3. Make a shopping list and stick to it- sit down with notebook, grocery list and recipes and plan out my meals so that my entire family can follow the same eating schedule. It really works to keep me on track.
4. Prepare planned leftovers
5. Keep your pantry stocked with staples. Staples in my pantry are plain whole wheat wraps, all natural peanut butter, almonds, cashews, flaxseed, and olive oil! If I run out of fresh fruits and veggies I turn to my wraps with natural peanut butter!
TOP FIVE EXERCISE TIPS
1. Set realistic goals for yourself-weekly, monthly and yearly.
2. Train all of your major muscle groups, arms shoulders, chest, back, legs and abs.
3. Challenge yourself-vary your routine every few weeks.
4. Keep cardio fun-try new activities
5. Stay focused-put your mind into your muscle.
EATING OUT TIPS
1.McDonalds
2.Garden fresh salad with warm crispy chicken and balsamic vinaigrette and water.
3.McDonalds chicken fajita, apple slices without Carmel dipping sauce and water
Burger King flame broiled hamburger and BK side salad with no croutons or dressing and water.
4.Wendy’s home style chicken go wrap, plain baked potato and water
5.Subway 6 inch turkey breast or ham sub, apple slices and water. No dressing or cheese on sandwich!
If you would like more information on how you can transform your lifestyle with eating clean please message me at mshewell1218@gmail.com or go towww.teambeachbody.com/micheleshewell and create a free account and together we can reach your health and fitness goals one day at a time!
Friday, October 24, 2014
Scary Good Offer !!
Scary Good Offer!!!
I am really beyond excited to share with you a very SPECIAL and EXCLUSIVE Team Beachbody offer that is good until October 31st at Midnight!!!
I know that this time of year is especially hard to commit to spending money on yourself. Especially with Christmas around the corner. Money is always tight but this is also the time when most people feel the stress of their pants tightening and their energy plummeting due to the change in weather. The worst thing that you can do for yourself is throw your hands up in the air and give in to the temptations all around you. So to make the decision a little easier on your wallet I chose to run this special offer.
For those of you who are unfamiliar with what a challenge pack is, let me explain! A Challenge Pack is a fitness program of your choice such as , 21 Day Fix, P90, P90X, Insanity, Les Mills Pump, Les Mills Combat and Shakeology (the healthiest meal of the day) combined with a free 30 day trial of the club membership, plus free shipping, me as your beachbody coach and a discounted price! It is the total package. When you purchase a challenge pack Beachbody also waives the $40 coach sign up, to allow you to become a coach for free!!!
P90 |
Les Mills Pump & Les Mills Combat |
So if you are in need of a complete overhaul with your health and fitness then this is the way to go. As with other weight loss or nutrition programs out there you usually get half of the equation. So you get the fitness with a gym membership, but lack the nutrition or with weight watchers you get some form of nutrition but no fitness component.
With Beachbody you get the expertise of the trainers who have developed the fitness programs, the nutrition guide and the online tools to help you plan out your meals and snacks plus the accountability of the small group and me as your coach!! I will check in with you daily to help you create and reach your own personal goals.
Why Should I upgrade to a coach? What is the benefit? Even if you are someone who has zero interest in actively coaching other people as I do this is still a great deal. As a Beachbody Coach you get 25% off of everything you purchase. That means, Shakeology, each and every fitness program plus all of the nutritionals and supplements like Energy and Endurance, Results and Recovery, ect... So if you are someone who drinks Shakeology every day or even twice a day it makes sense to purchase it at $99 a bag instead of $130 a bag. If you drink shakeology for 6 months you end up saving roughly around $176.00. That is crazy!!! That is even with the $14.95 per month business service fee!
Your shakeology is still cheaper!!!
If you are unsure of what challenge pack would best suit your needs. Please email me and together I can help you find a program that is going to help you get the results that you are hoping to achieve!!!!
Sunday, October 19, 2014
Campfire Chili - Perfect Blend of Heat and Sweet !!
Campfire Chili
This may not be your easier of quickest recipe but this is my FAVORITE CHILI recipe !!
It is the prefect blend of spices and it has a touch of sweet to it !! A friend shared this recipe with me a few years back and I have been making it ever since !!
Ingredients:
- 1 cup diced white onion
- 1 lb beef tenderloin tips
- 2 lbs ground bison (you can use venison, ground turkey etc)
- 1/2 lb pork (you can use ground chicken, turkey etc)
- 1 Tbsp Olive Oil
- 1 Tbsp Whole Wheat flour
- 1 - can 14.5 oz Organic Beef Stock
- 2 - cans 14.5 oz organic Chicken Stock
- 1 - 8 oz can Tomato Sauce
- 1 - 4 oz can tomato sauce
- 4 oz can mild diced green chiles
- 2 1/2 Tbsp ground Cumin
- 1 fresh jalapeño pepper chopped fine
- 1 tsp black pepper
- 9 Tbsp Chili Powder
- 1 tsp garlic powder
- 1 tsp Tabasco
- 1 Tbsp Honey
- 2 - 15 oz can pinto beans (low sodium)
- 2 - 15 oz can kidney beans (low sodium)
- 1 can Baked Beans
Directions
1. Brown together
- 1 cup diced white onion
- 1 lb beef tenderloin tips
- 2 lbs ground bison (you can use venison, ground turkey etc)
- 1/2 lb pork (you can use ground chicken, turkey etc)
- 1 Tbsp Olive Oil
2. Drain the grease, then add the following:
- 1 Tbsp Whole Wheat flour
- 1/2 tsp garlic powder
- 1 - can 14.5 oz Organic Beef Stock
- 2 - cans 14.5 oz organic Chicken Stock
- 1 - 8 oz can Tomato Sauce
- 4 oz can mild diced green chiles
- 1/2 Tbsp ground Cumin
- 1 fresh jalapeño pepper chopped fine
- 1 tsp black pepper
- 3 Tbsp Chili Powder
3. Simmer 1 hour then add:
- 1 - 4 oz can tomato sauce
- 4 Tbsp Chili Powder
- 2 Tbsp ground Cumin
- 1 tsp garlic powder
- 1 tsp Tabasco
- 1 Tbsp Honey
- 2 - 15 oz can pinto beans (low sodium)
- 2 - 15 oz can kidney beans (low sodium)
- 1 can baked beans
Thursday, October 16, 2014
UnStuffed Cabbage Rolls
UnStuffed Cabbage Rolls
I am polish and I love stuffed cabbage. Me and my girlfriends like to get together and make big batches and them freeze them. If you have ever made them you know that boiling of the cabbage can be a real pain in the rear. A friend posted this in one of my groups and so I gave it a try!! Holy Cow - same awesome taste and SO VERY EASY to make !! Family loved it !!
Ingredients:
- 1 1/2 to 2 pounds lean ground beef/turkey or venison
- 1 tablespoon oil
- 1 large onion, chopped
- 1 clove garlic, minced
- 1 small cabbage, chopped
- 2 cans (14.5 ounces each) diced tomatoes (low sodium or no salt added)
- 1 can (8 ounces) tomato sauce (no sodium or no salt added)
- 1/2 cup water
- 1 teaspoon ground black pepper
- 1 teaspoon sea salt
Preparation:
In a large skillet, heat olive oil over medium heat. Add the ground beef and onion and cook, stirring, until ground beef is no longer pink and onion is tender.
Add the garlic and continue cooking for 1 minute.
Add the chopped cabbage, tomatoes, tomato sauce, pepper, and salt. Bring to a boil. Cover and simmer for 20 to 30 minutes, or until cabbage is tender.
Yield: Serves 6 to 8
ENJOY!!!!!
If I were classifying this for the 21 day fix I would call it 1 red container and 1 Green container!!!!
Monday, October 13, 2014
Peanut Butter Greek Yogurt Dip
Apple Dip
This time of year with Honey Crisp Apples everywhere makes me enjoy my snack just a little bit more ! NO not all DIPS are made equal and some are packed with protein!! That's what I'm talking about !! I can have my apple and instead of just my normal almond butter, were going to take it up a notch! Let's just say I'm glad that I made enough of this for a few days. Afternoon DELICIOUSNESS coming at you!
4 servings
Ingredients:
- 3/4 cup Greek Yogurt
- 3/4 cup almond butter (natural peanut butter)
- 2 TBSP Honey (or Pure Maple Syrup)
- Warm up the almond butter in the microwave so that it is soft.
- Whip it up with the yogurt.
- Add the Honey.
I split mine into 4 servings to take with my apples for a snack.
Saturday, October 11, 2014
Buffalo Chicken Chili
Buffalo Chicken Chili
If you like buffalo chicken - you will love this !! It has fall written all over it !This is a great one for tailgating!! This is low fat and packed with protein !! Great choice when you are surrounded by all those tempting high fat tailgate foods.
I really love this recipe it is quick and easy, it is yet another one that I can make in advance and freeze. However if I am going to freeze this one I make a double batch.
Makes 6 servings, 1 cup each
1 Red, 1 Green, 1/2 Yellow
Ingredients:
- 1 tablespoon canola oil
- 1lb ground chicken
- 1 - 15 oz can white beans, drained and rinsed
- 1 small onion chopped
- 1 large carrot, finely diced
- 2 large stalks, finely diced
- 3 garlic cloves minced
- 1 (28 oz) can crushed tomatoes
- 1/2 tablespoon paprika
- 1/2 tablespoon cumin
- 1/4 cup hot sauce (franks Red Hot)
Preparation:
1. Heat oil in pot over medium- high heat. Add Chicken, paprika, and cumin. Cook until browned.
2. Add the onions, carrots, celery and garlic - cook for 5-8 minutes, until the vegetables begin to soften.
3. Add tomatoes and hot sauce, bring to a boil, then reduce heat to low. Simmer for 50 minutes.
4. Stir in white beans and continue to simmer for another 5-8 minutes or until the beans are heated through.
Salt and Pepper to taste.
Optional: top with Crumbled Blue Cheese & or Shredded cheese upon serving
Nutrition Information (per serving); Calories: 174, Fat: 8, Protein: 20
Source: www.whippedbaking.com
Friday, October 10, 2014
Avocado Quesadilla
So I probably make this at least one time a week. If you like avocado your going to love this !! Its really easy to prep and prepare. Perfect anytime of the day. I have eaten it for breakfast, lunch or dinner. It aligns perfectly on the 21 Day Fix as well.
Ingredients:
21 Day Fix
1- Red, 1- Yellow, 1- Blue
Ingredients:
- 1/2 avocado (more if you prefer)
- 1 small roma tomato diced
- 1 green onion sliced
- Seasonings of you choice: I used garlic powder, cumin, paprika, & sea salt
- Salsa (optional)
- Turkey Bacon or Grilled Chicken (optional) - Red Container
- Mozzarella cheese chunks (optional)
- Whole Grain Tortilla (Santa Fe Tortilla's)
Directions:
Lay the tortilla flat and smash avocado onto the tortilla, next layer with roma tomato, green onion and seasonings of your choice. Lay mozzarella cheese on top. Then fold half of the tortilla over. Place in skillet that has been sprayed with cooking spray and brown on each side.
Serve with salsa if preferred!
DELICIOUSNESS!!!!
Source: Melaniemitro.com
Thursday, October 9, 2014
Mac & Cheese - Crock Pot
Slow Cooker Macaroni and Cheese
My family LOVES Mac N Cheese. I think that my kids would eat it every day. I need to make a switch from the Kraft Box to something better. What I thought was so awesome about this recipe was that it is a healthier version AND you make it in the crockpot, BONUS !! I am all about quick and easy !!
Serves 6 (1/2 cup servings)
Ingredients
- 1-1/2 cups, 1% milk
- 2 egg whites
- 2 tsp. cornstarch or tapioca starch
- 4 oz. 2% sharp cheddar cheese (get the block and grate 1 cup full. That's about 4 oz.)
- 2 cups dry, penne whole wheat pasta
Directions
- Whisk together the milk, egg whites and cornstarch in your slow cooker insert. Be sure to whisk well.
- Stir in the grated cheese and pasta shells.
- Cook on low for 1-1/2 to 2 hours.
NOTES ON THE RECIPE:
After the first hour, stir the food on a semi regular basis. About every 15 minutes or so. This will do 2 things.
1) It will allow the pasta to cook evenly.
2) It will allow you to keep any eye on the pasta and see when it's done. Every slow cooker is different, so the timing for this recipe may be slightly different on this for you. Pasta goes from "cooked" to "mush" very quickly. So be sure to keep stirring on occasion to keep an eye on things.
This was made in a 3 quart slow cooker. Should you wish to double the recipe, double everything except the cornstarch (use 1 tbsp.) and cook in a 4 or 5 quart slow cooker (we used a 5 quart for doubling the recipe). Time and temp does not change when doubling the recipe.
Also, if doubling the milk, you will most likely end up with extra sauce. This sauce is wonderful over a side of veggies.
For a crispier top, place under broiler oven for 3-5 minutes.
Note: We recommend penne pasta with this slow cooker version. Smaller shells don't hold up well in the slow cooker.
Source: http://skinnyms.com/slow-cooker-macaroni-and-cheese/#5kfwVcmFjTMG3DYI.99
Yields: 3 cups | Serving Size: 1/2 Cup | Calories: 244 | Previous Points: 5 | Points Plus: 4 | Total Fat: 8 g | Saturated Fats: 5 g | Trans Fats: 0 g | Cholesterol: 16 mg | Sodium: 198 mg | Carbohydrates: 24 g | Dietary fiber: 4 g | Sugars: 4 gm | Protein: 11 g
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