Clean Eating Chicken Enchiladas

I have a serious love of Mexican food, but I don't love the extra fat or calories in most traditional Mexican food.  So, I typically only enjoy a burrito or enchilada as a treat meal (although I really loved the Southwestern Veggie Tacos on the Ultimate Reset, and have re-calibrated my thoughts about corn tortillas, since they are pretty healthy as long as they are not fried).

My mouth is watering just writing this post, these low-fat Chicken Enchiladas are beyond delicious.  

Low-fat Chicken Enchiladas

Servings: 8 • Serving Size: 1 enchilada Calories: 159.5 • Fat: 5.9 g • Protein: 16.2 g • Carb: 17.8 g • Fiber: 8.3 g 

The hardest part of cooking for me is recipe prep, and making sure I have all the ingredients, and have planned the side dishes to complete the meal.  Once I had them all assembled, I was ready to go!

Ingredients:

For the sauce:

• 2 garlic cloves, minced
• 1-2 tbsp chipotle chilis in adobo sauce
• 1-1/2 cups tomato sauce
• 1/2 tsp chipotle chili powder
• 1/2 tsp ground cumin
• 3/4 cup fat free chicken broth
• kosher salt and fresh pepper to taste

For the chicken: 

• 1 tsp vegetable oil
• 8.5 oz (2 breast halves) cooked shredded chicken breast
• 1 cup diced onion
• 2 large clove garlic, minced
• 1/4 cup cilantro
• kosher salt
• 1 tsp cumin
• 1/2 tsp dried oregano
• 1 tsp chipotle chili powder
• 1/3 cup chicken broth
• 1/2 cup tomato sauce

• 8 (7-inch) reduced carb whole wheat flour tortillas (La Tortilla Factory) 
• 1 cup shredded low fat Mexican cheese
• non-stick cooking spray
• 1/2 cup chopped scallions or cilantro for topping

I whipped up some plain chicken breasts and shredded them up, since there are so many spices and strong flavors, I just left them plain with a touch of black pepper.  Once they go into the pan with all the other ingredients, it smells delicious! The first time I served this dish to my family, they found it to be too spicy, so I only used 1 1/2 tablespoons of the chipotle chilis in adobe sauce, but it still smelled pretty fragrant aka spicy! 

Directions:

In a medium saucepan, spray oil and sauté garlic. Add chipotle chilis, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.

Preheat oven to 400 degrees.

Heat the vegetable oil in a medium skillet over medium-high heat. Sauté onions and garlic on low until soft, about 2 minutes. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken broth, and cook 4 to 5 minutes. Remove from heat.

Spray a 13 by 9-inch glass baking dish with non-stick spray. Put 1/3 cup chicken mixture into each tortilla and roll it.  Place on baking dish seam side down, top with sauce…  Then top with cheese.

Cover with aluminum foil and bake in the oven on the middle rack for 20-25 minutes.Top with low fat sour cream or scallions if you wish. Makes 8 enchiladas.

The package has 10 tortillas, and I may have used a little more chicken (didn't measure it), so the recipe actually makes 10 enchiladas.  I served mine with some homemade guacamole (with the famous Tucker avocados), salsa, and mock-sour cream (fat free greek yogurt).

Excuse me now while I go devour a couple of these! 

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A crowd pleaser: Quinoa Omelet Breakfast Cups

On my last project, I would bring a huge batch of these into work on Monday morning, and they would be gone by noon.  Those who flew in later missed out, and I got requests to bring more each week.  I adapted this recipe from a Vegan recipe I found on the internet at DAMY Health:  quinoa-omelette-breakfast-cups.

Quinoa Omelette Breakfast Cups

Prep time: 10 Minutes – Cook time: 40 Minutes – Total time: 50 Minutes.
Yield: 24 Mini Cups or 12 Regular Cups (+ 1 Ramekin)

I use Quinoa in 2-3 recipes each week, so I like to cook a large batch of it in the rice cooker at the start of the week.

I quickly assemble the other ingredients which I have altered over time to just the perfect combination of deliciousness, and toss them all into a bowl together!

Once I have the quinoa, diced assorted bell peppers, red onions, egg whites whipped with 2 eggs, pancetta, salt and pepper combined, I stir it well and spoon into the muffin pan.

Ingredients:

• 2 Cups Cooked and Cooled Quinoa
• 1 Cup Egg Whites
• 2 Whole Eggs
• 1 Cup Mixed Bell Peppers
• 1 Cup Diced Onions
• 1 Cup Diced Pancetta (I love to buy the diced Pancetta from Trader Joe's)
1/2 Cup Reduced fat Mexican Cheese Blend
• 1/4 Tsp Garlic Salt or Himalayan Sea Salt
• Pepper 

Directions:

1. Pre-heat your oven to 350 F.
2. Place eggs and egg whites in a bowl and whisk until blended.
3. Stir in veggies, meat, spices, cheese and quinoa (all other ingredients).
4. Spray your muffin tin with a healthy, non-stick cooking spray.
5. Scoop quinoa omelette mixture evenly into muffin tins.
6. Place in the oven and bake for 40 minutes.
7. I had left-over mixture so I took a ramekin, filled it up with the rest and baked it alongside the muffins. It was the perfect breakfast to reheat for the next day.
8. Remove from oven and let completely cool in muffin tin.
9. Using a knife release the edges of the omelette cups and remove.
10. Serve and enjoy!

Breakfast Cups in my mini scone pan

I find the edges turn out a bit cripsier in a traditional muffin pan, which I enjoy, but the triangle shapes from the mini scone pan are rather pleasing to the eye.

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Wellness Warriors

Are you looking for your body's reset button?

Cleanses and juicing seems to be all the rage these days.  Everywhere I go, I see cleanse packages and juice bundles, and I've heard of people spending at least $200 a month on juices.  Everyone is hopping on the juicing and cleansing bandwagon.  

This Shape Magazine article outlines the key components of a healthy non-juice reset:  your-non-juice-detox

•        Make a clean break
•          Eat only whole foods
•          Keep meals simple
•          Eat slower
•          Eat on a regular schedule
•          Listen to your body
•          Have 3 clean-eating meals and 1 snack each day

I agree with these basics, and the Beachbody Ultimate Reset takes these concepts to the next level, by introducing the perfect supplements to balance the body’s chemistry, remove toxins and reset digestion, and rejuvenate your health, in a 3 phase approach (3 week period).  It also includes the entire meal plan and recipes and shopping lists to take the guess work out of it. For more info on the Ultimate Reset, visit my page MyUltimateReset  or contact me at KAREN for more information!

I was getting great results with my workout programs and Shakeology, but couldn’t lose that last tiny bit of stubborn stomach bulge, so after talking to friends who had completed the reset with awesome results, I decided to give it a try.   What I found was: amazing new recipes, a new love of cooking, and a healthier and skinnier me than I had never known before!

Because a picture is worth a thousand words, I’ll share my ultimate reset story in photos. 

Homemade Miso Soup

 In week one I discovered I could cook! I made Miso soup for the first time, and also fell in love with making homemade salad dressings, and toasting my own pumpkin seeds for salads.  So easy and so delicious, and all natural ingredients.

The Southwest Veggie Taco was delicious

Nori Rolls - look I made Sushi!

 I was beyond thrilled with myself when I made Nori rolls, and not only did they turn out well, they were delicious.  I have since inspired other friends to make their own sushi rolls at home.

I enjoyed delicious Stir Fried veggies

I didn't have to give up my healthiest meal of the day during the reset either, as Vegan Shakeology is one of the foods on the reset.

Yummy Root Vegetable Medley

I didn't love every new food that I tried on the reset, it's clear that beets will never be a staple in my kitchen, but I stuck to the meal plan and didn't cheat or substitute foods, so that I could expand my palette and get the full benefit of the reset and the recipes. 

Week 2 Meals

Week 2 introduced one of my favorite recipes from the entire reset, the sweet potato and roasted red pepper soup.  I adore that soup! I even served it to friends who would come over for dinner, yes my friends got to eat like they were on the reset too, except they got a cocktail with dinner.    The reset does not include alcohol, and I gave it up for the full 21 days, even during my sister's Birthday weekend.  I was the gal at the bar chugging her mineralized water! 

the Zucchini Cashew soup from week 1 was another favorite, and I amazed myself at how domestic I was, whipping up healthy and delicious soups and salad dressings like nobody's business!

Completing the Ultimate Reset was satisfying on many levels, and my results of losing 8 pounds, when I was already at my goal weight, only goes to show that sometimes you do need to Push The Reset Button! 

In 21 days, through clean eating and a natural cleanse, I went from 122.2 pounds to 114.6 pounds, and had never felt better!

Post Reset - Feeling my best ever!

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UltimateReset

Chicken Avocado Salad - it's what's to snack on!

Whenever I am craving a delicious and healthy snack, I whip up a batch of my tasty chicken avocado salad with lime and cilantro. Adding healthy ingredients and more protein to your diet is easy with this recipe. 

 I never knew I was a fan of a cold chicken salad until I made this dish for the first time.  I love all the ingredients so it's natural I would love them together as well.  It's great to keep on hand in the refrigerator, and any time you want a quick bite or nibble, this is the perfect go-to snack.

It's so delicious, and so simple!

boneless chicken breasts

Chicken and Avocado Salad with Lime and Cilantro

2 or 3 boneless, skinless chicken breasts

1 avocado

1/4 chopped onion

juice of a full lime

2 Tbsp cilantro

salt and pepper, to taste

Red Onion

Cook chicken breast until done, let cool, and then shred. Mix with all other ingredients!

I usually use red onions, but sometimes I will mix red and white, basically use whatever you have on hand. 

Limes

Go ahead and ask why I have a cutting board in the shape of a cat.  Frankly, I don't know, but it was just the right size to showcase this perfect lime.  I pilfered this lime from a friend's overflowing fruit bowl, since her lime tree was producing and mine isn't right now.  Why do I always have spare lemons when i need limes, and spare limes when I need lemons?  This is akin to the missing sock in the dryer dilemma.

Tucker orchard avocados

The most challenging part of the recipe is finding ripe avocados that are ripe when you need them.  My bounty of avocados comes from my parents backyard tree (affectionately known as the Tucker Orchard), however the home-grown avocados have a much longer ripen period than the Haas avocados from the grocery store. 

Cilantro

And of course nothing can take the place of Cilantro!  I put it in so many of my recipes.

Hope you will try this easy recipe and let me know how you like it.

Confessions of a Wanna-be-Runner: I’m Here for the Gear

After my friend Briana invited me to do the Las Vegas Rock N Roll Marathon ½ of a ½, I confirmed what I already knew:  I’m not a runner, and I have no experience or background with running.  But suddenly, after experiencing the race culture and the satisfaction that comes with crossing the finish line (yes, behind many others, and feeling sore and slightly defeated about my ability), and especially after getting my first race medal (because who isn’t in it for the bling), I discovered that I wanted to be a part of it, and I wanted to see whether this not-a-runner could transform into a runner.

But the real reason I developed a mild crush on running (still have not fallen in love with running): The Gear!

I’m sure some of you real runners hit the road without fancy gadgets and without the latest running accessories, but all the bling just adds joy to my experience.

Anatomy of a Wanna-be-Runner

The Girl:

The Gear:

Brooks Glycerin II

I was told by many in the running community that finding the right shoes for me was key.  So I went to Snail's Pace in Mission Viejo for a proper fitting.  After being videotaped and trying on several pairs of shoes, I went with the Brooks Glycerin II, and in addition to loving the color, I love the fit!

Polar Heart Rate Monitor

As a fitness fanatic, I always wear my polar heart rate monitor and watch when I exercise, to monitor my heart rate and calorie burn.  

Running Sleeves

Because we were running at night in Vegas, but I didn't want to wear a jacket, I wore these instead, and fell in love with them.  Running sleeves are a great option when you are wearing short sleeves and need a bit of additional warmth on the arms.  They also double as an elbow compression sleeve in a pinch when your weight lifting starts to give you slight tennis elbow! 

Compression Socks

To say I was sore after completing the 1/2 of  1/2 would be a wild understatement.  I know the biggest reason for my hip to ankle pain (inclusive of all parts in between) was my lack of training, but I decided that a good pair of Compression Socks couldn't hurt, so I got these from Pro Compression.

Flip Belt

Of course I need a place to store items like my phone and my house key, and the FlipBelt was the perfect solution.  And it holds my snacks and emergency items during longer runs.  The iPhone slips into one of the 2 front or 2 rear pockets easier without the case, but with a little tugging it will go fit with the case on as well. 

Add Some Sparkle!

And no outfit would be complete without a sparkly headband from Sparkly Soul.  I'm all about the bling.  We had the chance to meet the fabulous ladies from Sparkly Soul at the Las Vegas race expo, and they were delightful.






The Prize:

But way more exciting than the gear and the race culture is the ultimate prize at the end of a race: The Race Metal!  The first metal is the gateway drug to ongoing running! 

Welcome to my blog, Altwein Fitness!

Welcome to my new blog, Altwein Fitness!  I'll be using this blog to share recipes, fitness tips, workout and nutrition information, and connect with my fit and fun friends!  I haven't started a blog until now, because I always thought 'what do I have to say, that hasn't been said before?". 

But regardless, here I am!