A Fare of the Heart

Healthier Slow-Cooker Chicken Tortilla Soup

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into strips
• 1 (15 ounce) can whole peeled tomatoes, mashed
• 1 (10 ounce) can enchilada sauce
• 1 medium onion, chopped
• 2 sweet green chili peppers, chopped (or any flavor depending on spiciness)
• 2 cloves garlic, minced
• 2 cups water
• 1 (14.5 ounce) can reduced-sodium chicken broth
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1 bay leaf
• 1 (10 ounce) package frozen corn
• 1 tablespoon chopped cilantro
• 7 corn tortillas
• Vegetable cooking spray
• Suggested toppings: sliced radishes, diced avocado, sliced bell peppers, fresh cilantro

Directions

1. Place chicken, tomatoes, enchilada sauce, onion, green chili peppers, and garlic into a slow cooker. Pour in water and chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Stir in corn and cilantro. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.
2. Preheat oven to 400 degrees F (200 degrees C).
3. Lightly coat both sides of tortillas with cooking spray. Cut tortillas into strips, then spread on a baking sheet.
4. Bake in preheated oven until crisp, about 10 to 15 minutes. To serve, sprinkle tortilla strips over soup. Pass bowls of toppings.

Nutrient Analysis Per Serving: 135 Calories, 7grams Protein, 5 grams Fat.

Source: allrecipes.com

Quick Sesame Green Beans

Ingredients

• 8 ounces fresh green beans, trimmed (or frozen whole green beans)
• 2 tablespoons low sodium soy sauce
• 1/2 tablespoon miso paste
• 1/2 teaspoon red pepper flakes
• 4 cloves garlic, minced
• 1 teaspoon grated fresh ginger root
• 1 tablespoon sesame seeds, toasted

Directions

1. Place the green beans into a steamer insert and set in a pot over one inch of water. Bring to a boil, cover and steam for 5 minutes. Remove from the heat and transfer beans to a serving bowl.
2. Meanwhile, in a small bowl, stir together the soy sauce, miso paste, red pepper flakes, garlic and ginger. Pour over the green beans and toss to coat. Sprinkle sesame seeds on top.

Footnotes
Toasting sesame seeds:
Heat a dry skillet over medium heat. Add sesame seeds and cook, stirring constantly, until fragrant and lightly toasted.

Nutritional Information
(Amount Per Serving) Calories: 45 | Total Fat: 1.4g | Cholesterol: 0mg

Source: allrecipes.com

Pretzel Turtles

Ingredients

• 20 small mini pretzels
• 20 chocolate covered caramel candies
• 20 pecan halves

Directions

1. Preheat oven to 300 degrees F.
2. Arrange the pretzels in a single layer on a parchment lined cookie sheet. Place one chocolate covered caramel candy on each pretzel.
3. Bake for 4 minutes. While the candy is warm, press a pecan half onto each candy covered pretzel. Cool completely before storing in an airtight container.

Nutritional Information
Amount Per Serving – One Pretzel: Calories: 71 | Total Fat: 1.2g | Cholesterol:1mg

3-Pepper Salad

Ingredients

• 1 head romaine lettuce, torn into bite-size pieces
• 1/2 orange bell pepper, julienned
• 1/2 red bell pepper, julienned
• 1/2 yellow bell pepper, julienned
• 1/4 ounce Parmesan cheese, thinly sliced
• 1/4 cup raspberry vinaigrette salad dressing, or preferred

Directions
In a large bowl, toss together the lettuce, orange pepper, red pepper, yellow pepper and cheese. Pour dressing over salad and toss to coat.

Nutritional Information
Amount Per Serving Calories: 35 | Total Fat: 0.5g | Cholesterol: < 1mg

Source: allrecipes.com

Change How You Eat – Save 100 Calories A DAY – lose 10 Pounds A YEAR

A. To cut our 100 calories/day, change how you cook and prepare foods:

1. One tablespoon of oil has 120 calories – use chicken broth to simmer veg. or meat, or use ‘cooking spray’.
2. Subsitute applesauce or purree fruit for half the fat in baking recipes and save 100 calories
3. When making pancakes, leave out the oil entirely, and use a non-stick pan with cooking spray
4. Eat a 3 oz. bagel instead of 4 oz and save 100 calories
5. If you make your own sandwhich, or order a small hamburger of submarine sandwhich, eliminate the cheese and add back lettuce/pickle/onion.
6. Eat an ‘open face’ sandwhich and skip 90 calories from the second slice of bread/roll
7. Choose Sugar free soda and save 150 calories for 12 oz.
8. When ordering fancy coffee drinks, choose skim milk Lattee’s and sugar-free flavorings – just 3 packets of sugar equal 100 calories
9. Use low-fat cream cheese on your bagels or in baking
10. Use lettuce wraps instead of tortilla wraps in sandwhiches
11. Choose ‘lite’ yogurt instead of regular yogurt
12. Pick reduced fat salad dressings instead of regular salad dressings
13. Pick small pk french fries instead of reg. size and save 140 calories
14. Select Baked Frys instead of regular Frys

B. Burn More Calories: Burn the Calories in addition to decreasing the Calories:

An average-weight adult will burn over 100 calories in 30 minutes by:

• Taking a walk, or using the exercise bike
• Mowing the lawn/gardening
• Vacuuming & cleaning the house
• Playing with the kids by bowling, playing catch

By the way: Sitting and watching TV for 30 minutes burns 40 calories

Every little bit helps. Make better choices, eat a little less, walk a little more and you will find your wishes will come true for a healthier you.