Chicken Quesadillas

Chicken Quesadillas are one of my favorite foods!

I used to make 2 huge ones loaded with cheese and all kinds of naughtiness,
I could easily eat over 1000 cals in one sitting.

I decided I can't live without them, so I did some easy swaps.

2 small corn tortillas 80 cals
1/2 grilled/skinless chicken thigh 50 cals
2 Tbsp Salsa 10 cals
1/8 cup black beans 30 cals
1/4 cups shredded cheese 80 cals
2 Tbsp Fat Free sour cream 20 cals

Grand total = 270 cals

These are loaded, gooey, cheesy and waistline friendly.
The combo of protein, fiber and fat make it filling.

Fast Food Approved!

Jack in the Box's Grilled Chicken Strips
I'm not going to lie — it's hard to find low calorie items on the Jack in the Box menu. While it may not offer up fries and a milkshake, the 4-piece Grilled Chicken Strips give a good dose of protein for 250 calories. If you add the Teriyaki sauce, it's another 60 calories so I suggest light dips.

McDonald's Hamburger
When you hit up the golden arches, go with the classic and order up the McDonald's hamburger. The simple sandwich has 250 calories. If you add cheese and mayo, look out because it will pack on more calories.

Taco Bell's Fresco Ranchero Chicken Soft Taco
Run for the border with Taco Bell's Fresco Ranchero Chicken Soft Taco. The bean filled cheesy options may tempt you but this little soft taco looks delightful and only has 170 calories. That's almost worth ordering two!

Subway's Turkey Sandwich
If it's good enough for Jared, it's good enough for you. Subway's 6-inch turkey breast sandwich has 280 calories. That includes 9-grain wheat bread, lettuce, tomatoes, onions, green peppers, and cucumbers. Add a bit of mustard or vinegar for flavor but stay away from the mayo or oil.

Burger King's Tendergrill Chicken Salad
The salad reigns supreme at the royal fast food chain. Order up Burger King's Tendergrill Chicken Salad for a 270-calorie meal. That number includes fresh lettuce, sliced tomatoes, baby carrots, three cheeses, a little pouch of pieces of hot chicken, and one ounce of Ken's Light Italian Dressing. If you can find a lemon or vinegar to dress the salad, you can save yourself 60 more calories.

On The Go

Easy low calorie lunch! Fit Popcorn (37 calories for a cup!), turkey/colby jack cheese roll ups, and a honey crisp apple. Great for kids or adults  This is my go-to meal if I'm running late or traveling!

Picadillo

Picadillo is a traditional Latin dish that essentially is stewed ground beef with tomatoes, potatoes, and a little or a lot of spice depending on your preferences. I love making mine with lots of spice, adding chipotles and whole jalapenos, and serving it on it’s own or wrapped in warm, corn tortillas for tacos. Many people also add raisins, capers, and sometimes even walnuts to their picadillo. It is definitely a dish that gets better the next day and is sure to satisfy “meat and potatoes” cravings. In terms of the picture, before I could get a better one, spoons where in the pot and eating commenced. It’s a favorite in my house.

Picadillo

Servings: about 1 cup
Serving Size: 6 servings
Nutritional Info: 204.4 calories, 5.4 g of fat, 20.7 g carbohydrates, 17.5 g protein, 3.3 g dietary fiber
Weight Watchers® PointsPlus®: 5 *

Ingredients
1 tsp vegetable oil
1 white onion, diced
3 cloves of garlic, minced
2 carrots, diced
1 pound extra lean hamburger meat, 96%
1 tsp salt
3 whole jalapenos
2 medium potatoes, peeled and diced small
1 18oz can tomato sauce
2-3 chipotle peppers in adobo
1 bay leaf
Salt and Pepper

Instructions
1. In a large pot, saute onions, garlic, and carrots in vegetable oil until it becomes fragrant. Meanwhile, blend the tomato sauce and chipotle peppers together in a blender. Set aside.

2. Add in the hamburger meat and brown completely, breaking it up as you cook it. Add salt and pepper to taste so that the hamburger mixture is well seasoned.

3. Add in the potatoes, whole jalapenos, and the bay leaf. Saute for an additional 4-5 minutes until the bay leaf is fragrant.

4. Pour in the tomato sauce and let simmer on low for 45-60 minutes until the potatoes have softened. Enjoy on it’s own or in tacos!

Here is my version paired with brown rice and a side salad with fresh veggies grown from our garden. The second picture is our middle son attempting to eat his  jalapenos......

Beef Fajitas

Beef Fajitas
Servings: 4
Serving Size: 1/4 mixture
Nutritional Info: 179.9 calories, 6.7g of fat, 9.2g carbohydrates, 1.3g dietary fiber, 24g of proteinWeight Watchers® PointsPlus®: 4 *

Ingredients

• 1 pound flank steak, cut into strips
• 2 tsp ancho chile powder
• 2 tsp salt
• 1 tsp cumin
• 1 tsp onion powder
• 1/2 tsp garlic powder
• 1 tbsp cornstarch
• 2 tbsp fresh lime juice
• 1 green pepper, sliced
• 1 red pepper, sliced
• 1 onion, sliced thin
• 1 jalapeno, sliced thin

Instructions

1. In a small bowl, mix together all of the spices and the cornstarch to create your fajita seasoning.
2. Using a ziploc bag (or bowl) toss the steak in 2 tbsp of lime juice and 1/2 the fajita seasoning. Let rest for 10 minutes. Start cutting your veggies in the meantime and toss them with the remaining fajita seasoning.
3. Bring a large saute pan to medium high heat and spray with cooking spray. Add the beef and cook for 2-3 minutes on each side until cooked to your liking. Remove and set aside.
4. Add the veggies to the saute pan and cook for 5-7 until softened. If needed add a couple of tablespoons of water to prevent sticking or burning.
5. Add the steak back to the pan and toss to combine. Serve with flour tortillas and your favorite fajita fixings.

Beef Teriyaki Soup

Beef Teriyaki Soup

Ingredients

(8 oz) boneless beef sirloin steak
1 tbsp cooking oil
2 (14 oz) cans reduced-sodium beef broth
1 cup water
1 cup bite-size strips carrot
1/3 cup long-grain rice
1 tbsp grated fresh ginger
3 garlic cloves, minced
2 cups coarsely chopped broccoli
1/4 cup sliced green onions
3 tbsp teriyaki sauce
1 tsp toasted sesame oil
1/4 tsp crushed red peppers

Directions:

1. Trim fat from beef. Cut beef into bite-size strips. In a large skillet heat oil over medium-high heat. Cook and stir beef in hot oil for 2 to 3 minutes or until beef is brown. Remove beef with a slotted spoon; set aside.

2. In the same skillet combine broth, water, carrots, uncooked rice, ginger and garlic. Bring to
a boil; reduce heat. Simmer, covered 15 minutes or until the carrots and rice are tender.

3. Stir in beef, broccoli, green onions, teriyaki sauce, sesame oil and red peppers. Simmer, covered for 3 minutes.

Yield: 4 Servings
Serving Size: 1-1/2 cups per serving

Weight Watchers PointsPlus+ = 5

Nutritional Information:
Calories: 223, Fat 7g, Cholesterol 34mg, Carbohydrates 21g, Sugars 4g, Fiber 2g, Sodium 889mg, Protein 17g

MNS® Max 3, MNS® Max E and MNS® Max C

One of the most frequently asked questions I get is “What MNS® is right for me?” and “What are the supplements in each and what do they do?”