Tasty Tuesday: Cauliflower Rice Recipes

Get creative with your cauliflower rice! These comfort-food-inspired recipes will earn rave reviews…  Yumminess from Hungry Girl...

First up is: Sloppy Jane Stuffed Peppers.  Sloppy joes are yummy… but why let bread have all the fun? Enter peppers! Add cauliflower rice, and prepare to be wowed.

1/4th of recipe (1 stuffed pepper half): 278 calories, 5.5g total fat (2g sat fat), 423mg sodium, 28.5g carbs, 7g fiber, 18g sugars, 28.5g protein.  SmartPoints® value 4*.

Prep: 10 minutes     Cook: 30 minutes     MAKES 4 SERVINGS

Ingredients:

4 large red bell peppers (look for peppers that sit flat when stem ends are up)
2 1/2 cups roughly chopped cauliflower or 1 3/4 cups cauliflower rice
1 1/4 cups canned crushed tomatoes
2 tbsp. tomato paste
1 tbsp. Worcestershire sauce
1 tbsp. honey
1 tbsp. red wine vinegar
1 tsp. molasses
1/4 tsp. each salt and black pepper
1 lb. raw extra-lean ground beef (4% fat or less)
1 cup chopped onion

Directions:

  • Preheat oven to 350 degrees.
  • Carefully slice off and discard stem ends of bell peppers, about half an inch from the top. Remove and discard seeds. Place peppers cut-side up in a deep 8″ X 8″ baking pan. If they don’t sit flat, gently lean them against the pan sides.
  • Bake until soft, 25 – 30 minutes.
  • Meanwhile, if starting with roughly chopped cauliflower, pulse in a blender until reduced to rice-sized pieces, working in batches as needed.
  • In a medium bowl, combine crushed tomatoes, tomato paste, Worcestershire sauce, honey, red wine vinegar, molasses, and 1/8 tsp. each salt and black pepper. Mix until uniform.
  • Bring a large skillet sprayed with nonstick spray to medium-high heat. Add beef, and sprinkle with remaining 1/8 tsp. each salt and black pepper. Cook and crumble for 4 minutes.
  • Reduce heat to medium. Add cauliflower rice and onion. Cook and stir until beef is fully cooked and veggies have softened, about 5 minutes.
  • Reduce heat to low. Add tomato mixture, and cook and stir until hot, about 3 minutes.
  • Blot away excess moisture from bell peppers. Evenly distribute filling among the peppers.

BONUS recipe: Cheesy Broccoli Cauli’ Rice.  Why do broccoli and cheese pair so well together? We can’t explain the secrets of the universe, but we can give you a great recipe featuring the combo plus cauliflower rice.

1/4th of recipe (about 1 1/4 cups): 144 calories, 6g total fat (3g sat fat), 416mg sodium, 17g carbs, 5g fiber, 6g sugars, 8g protein.  SmartPoints® value 3*

Prep: 15 minutes     Cook: 15 minutes     MAKES 4 SERVINGS

Ingredients:

5 cups roughly chopped cauliflower or 4 cups cauliflower rice
1 tbsp. light whipped butter or light buttery spread
1 cup finely chopped onion
2 tsp. chopped garlic
3 cups roughly chopped broccoli
1/3 cup chicken broth
1/4 cup light/reduced-fat cream cheese
1/4 cup shredded reduced-fat cheddar cheese
1/2 tsp. onion powder
1/4 tsp. salt
1/8 tsp. black pepper

Directions:

  • If starting with roughly chopped cauliflower, pulse in a blender until reduced to rice-sized pieces, working in batches as needed.
  • In an extra-large skillet, melt butter over medium-high heat. Add onion and garlic. Cook and stir until onion has slightly softened and garlic is fragrant, about 2 minutes.
  • Reduce heat to medium. Stir in cauliflower rice, broccoli, and broth. Cover and cook for 10 minutes, uncovering occasionally to stir, or until veggies have softened and broth has evaporated.
  • Reduce heat to medium low. Add all remaining ingredients, and cook and stir until cheeses have melted and mixture is uniform, about 2 minutes.

Share your favorite recipe with us….. Have a ThirtyOne-derful day!

 

 

Tasty Tuesday: Swap and Save Calories

Save 100s of Calories: Choose Egg Whites Not Eggs
The LONG week-end is over.  There is still time to shed a few pounds before the summer season kicks off for real on July 4th.  Try some of these swaps courtesy of Hungry Girl.

1. Go egg-whites only for your morning scramble or omelette. A 3/4-cup serving of liquid egg whites (the equivalent of 3 eggs) is about 100 calories, and 3 whole large eggs are about 215 calories. I like the nutrients from the yolk so I only keep 1 yolk if I am having more than 1 eff.

2. Opt for English muffins over bagels.  The average whole-wheat English muffin has around 130 calories; a wheat bagel has closer to 300.

3. Three words: Powdered. Peanut. Butter. I LOVE Peanut butter. I mean who doesn’t right but who wants all of the calories (or points), right?  PB2 is good and can take the place of PB for less than half the calories.  Want it to be a little creamier?  Add a few extra drops of water.

4. Trade doughy rolls for flat sandwich buns.  These come in lots of flavors including bagels.  These slim 100-calorie versions are really good.

5. Making tuna or chicken salad, use fat-free plain Greek yogurt in place of regular mayo. For every 2 tbsp., you’ll slash over 150 calories!  I am a Miracle Whip Light kind of girl since I can’t have dairy and slash the calories as well.

6. Exchange rice for cauliflower rice.  I will admit, I love this swap BUT I do buy the frozen or bits since I never got it right with my blender.  Mash it up with your potatoes to cut the calories too.

7. Use nonstick spray on your skillet instead of oil. The spray is practically calorie-free, while a 1-tbsp. “glug” of oil runs about 120 calories.

8. Combine finely chopped brown mushrooms with ground beef to cut calories! Replace 4 oz. raw extra-lean ground beef with 2 cups of the mushrooms to save around 100 calories — just think if you were swapping out the fattier stuff!  I need to try this.

9. Spaghetti squash! Zucchini noodles! Veggie noodles are a great calorie saver — ditch conventional carby pasta, and you’ll save around 160 calories per cup.

 10. Eat an orange (or clementines) instead drinking orange juice. OJ has around 112 calories per cup, while a medium orange has just over 60 cals, plus filling fiber.

11. Switch from sugary sodas to zero-calorie carbonated water or seltzer. Or eliminate carbonated beverages totally.  Save about 120 calories per can!

12. Got dip? Use veggies instead of chips to scoop it up. An ounce (about 9 chips) of tortilla chips has around 140 calories and will be gone in no time.  Eat an entire large red bell pepper or about 14 baby carrots instead for around 50 calories.

13. Choose popcorn over chips — you get more volume! A single-serving baggie of Lay’s Classic has 160 calories. You can have 5 whole cups of 94% fat-free popcorn for 100 calories or less.

14. Having a chocolate craving? Why not have a fudge-flavored Enlightened The-Good-for-You Ice Cream Bar for 70 calories (plus 8g protein!).

15. Want something refreshing and sweet? Give fruity ice cream the cold shoulder. A measly 1/2 cup of strawberry ice cream has around 130 calories; have an entire cup of frozen berries for half the calories.

16. Halve the cheese. Cheese is great, but we’re generally served way more than we need. At a restaurant, ask for half of the usual amount to save calories without sacrificing flavor.

17. Request a to-go box right when your meal arrives. Keep a reasonable serving, put the rest in the box, and set it aside for another meal. (Or just split one entrée with a pal when dining out — save calories AND cash!)

18. When at the sandwich shop, opt for mustard over mayo. A tablespoon of full-fat mayo has around 100 calories, while standard yellow mustard has closer to 5. Yes, 5!

19. Trade dressing for salsa. Salad dressing can add hundreds of fatty calories to a healthy meal; 10 – 20 calories’ worth of salsa is a total bargain in comparison!

20. Choose broth-based soups over creamy ones. Fun fact: Yeah, you’ll save calories by selecting a lighter soup option — around 100 vs. 200 — but studies have shown starting a meal with a brothy soup leads people to take in fewer calories overall!

21. Lettuce buns. It’s gotten pretty trendy for restaurants to offer lettuce in place of traditional sandwich and burger buns; this is a stellar way to easily ditch around 200 – 300 calories. Don’t want to be extreme?  Take off the top, and eat the sandwich open faced.

22. Skip whole-milk morning lattes and sugary cappuccinos; grab a coffee with skim milk instead. We’ve been known to carry packets of our favorite natural no-calorie sweetener around for this very purpose.

What are your best tips for cutting calories?  Share them with us.

Have a ThirtyOne-derful day!

Tasty Tuesday – AMAZING Slow-Cooker Chicken Dish

Thank you Hungry Girl for another AMAZING recipe….

Serving size: 1/8th of recipe (about 1 cup): 213 calories, 4g total fat (1.5g sat fat), 647mg sodium, 18g carbs, 5.5g fiber, 4.5g sugars, 26g protein — SmartPoints™ value 3*  Makes 8 servings.

Prep: 15 minutes   Cook: 3 – 4 hours on high or 7 – 8 hours on low, plus 55 minutes

Ingredients:
1 1/2 lbs. raw boneless skinless chicken breast
1/4 tsp. black pepper
1/2 tsp. salt
1 cup chopped onion
One 15-oz. can black beans, drained and rinsed
One 14.5-oz. can diced tomatoes, drained
One 4-oz. can diced green chiles, drained
1 1/2 cups reduced-sodium chicken broth
1 tbsp. chili powder
1 tbsp. ground cumin
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. paprika
5 cups roughly chopped cauliflower
1/2 cup shredded reduced-fat Mexican-blend cheese
Optional seasonings: additional salt and black pepper

Directions:

  • Place chicken in a slow cooker, and season with pepper and 1/4 tsp. salt. Top with onion, beans, tomatoes, and green chiles.
  • Add broth and seasonings, including remaining 1/4 tsp. salt. Gently stir.
  • Cover and cook on high for 3 – 4 hours or on low for 7 – 8 hours, until chicken is fully cooked.
  • Transfer chicken to a large bowl. Shred with two forks — one to hold the chicken in place and the other to scrape across and shred it. Return shredded chicken to the slow cooker, and mix well.
  • Pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed. Add cauliflower rice to the slow cooker, and stir to mix.
  • If cooking on low heat, increase heat to high.
  • Cover and cook for 55 minutes, or until cauliflower rice is tender.
  • Serve with a slotted spoon, draining the liquid. Sprinkle each serving with 1 tbsp. cheese.

Here are some other ways to enjoy this Recipe:

On a salad: Spoon a serving over a pile of chopped romaine or shredded iceberg (or your lettuce of choice). So much flavor, you won’t even need dressing!

In a whole-wheat tortilla: Wrap it up, burrito style. Look for natural tortillas with low calorie counts, like La Tortilla Factory Whole Wheat Organic Tortillas.

In lettuce cups: Crisp lettuce leaves are the perfect vehicle for a shredded-chicken dish. Go for medium-large leaves from a round head of lettuce, like iceberg or butter lettuce.

Omelette style: Cook up an egg-white “pancake” in a skillet, and wrap it around your chicken goodies. Or just scramble your whites, and stir in the chicken. Now that’s how you get a burrito fix at breakfast…

Why not cook a batch up and portion it out for meals, then freeze it for lunches. OR make a batch and take it to your next “potluck dinner”.  Headed out to a tailgate or a potluck dinner, why not keep it hot in Thirty One’s Fresh Market Tote.  

This roomy thermal can fit up to two 9×13 pans inside or a crock pot, so it’s perfect for potlucks and family picnics! It also has expandable sides just the right size to fit 2-liter bottles inside. Plus, it comes with long handles so it’s super easy to carry! Approx. 10.5″H x 15.5″L x 10″D (snapped down); 15″H (when top is expanded)  Make sure you personalize it so you be sure to get it back.

Share your favorite recipe with us.  Have a ThirtyOne-derful day!

 

Tasty Tuesday – Cauliflower Fried Rice

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Today’s recipe is courtesy of allrecipes.com.  You can view the video on how to make this tasty meal by clicking the link.  For health reasons, it has been suggested that I go dairy-free, gluten-free and sugar-free.  I am doing my best but it isn’t easy.  So here is a recipe that I am going to try.

Ingredients

Directions

  1. Stir peas and water together in a saucepan; bring to a boil, reduce heat to medium-low, and cook and stir until peas are tender and heated through, about 5 minutes. Drain and discard water.
  2. Heat 2 tablespoons sesame oil in a wok over medium-high heat. Cook and stir pork in hot oil until lightly browned on all sides and cooked through, 7 to 10 minutes. Transfer meat to a plate.
  3. Heat remaining 2 tablespoons sesame oil the wok. Saute green onions, carrot, and garlic in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir until cauliflower had a tender but firm to the bite, 4 to 5 minutes.
  4. Stir pork, peas, and and soy sauce into cauliflower mixture and stir-fry until mixture is hot and slightly browned, 3 to 5 minutes.
  5. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks.

Hope you have a ThirtyOne-derful day!

Tasty Tuesday – Super Bowl Treats

SUPER BOWL PICTURE

Well, my main team – the J-E-T-S, may not be in the Super Bowl but I will be cheering on the Carolina Panthers.  If you are wondering why – my daughter lives in North Carolina so it is on my list of favorite teams even if I don’t claim to be their Number 1 cheerleader.

Here are some YUMMY Super Bowl snacks courtesy of the Food Network:

Hot Crab Dip Mix 3 ounces cream cheese, 1/4 cup mayonnaise, 2 teaspoons lemon juice, and hot sauce and chopped parsley to taste; fold in 1/2 pound crabmeat. Spread in a baking dish, top with breadcrumbs (preferably panko) and bake at 425 degrees F until golden, about 15 minutes.

Mustard-Beer Dip Simmer 12 ounces pale ale until reduced by half. Stir in 1/2 cup yellow mustard, 2 tablespoons brown sugar, 1 tablespoon each mustard powder and cider vinegar, and 1/2 teaspoon Worcestershire sauce; cool.

Cauliflower Hummus Toss 4 cups cauliflower florets with olive oil and 1 teaspoon curry powder; roast at 425 degrees F, 20 minutes. Puree with 1 drained can chickpeas, 3 tablespoons lemon juice, 2 tablespoons tahini, 1 garlic clove, and salt to taste. Blend in 2 tablespoons olive oil

Latin Chip Mix Combine 3 tablespoons melted butter with 1 teaspoon each ground cumin and chipotle chile powder. Toss with 3 cups black bean chips, 1 cup corn nuts, 1 thinly sliced jalapeno and 2 teaspoons lime zest. Bake at 400 degrees F, 10 minutes, stirring once.

Kettle Corn Put 3/4 cup popcorn kernels and 3 tablespoons each sugar and vegetable oil in a large heavy-bottomed pot. Partially cover and cook over high heat, shaking, until the popping stops. Season with salt.

Tex-Mex Shrimp Cocktail Mix 3/4 cup ketchup, two 4-ounce cans chopped green chiles, and 2 tablespoons each lime juice, horseradish and chopped cilantro. Serve with chilled cooked shrimp.

Breaded Pork Sliders Boil 1/2 cup ketchup, 1/4 cup each sake and Worcestershire sauce, 2 tablespoons each sugar and mirin, and 1 tablespoon each minced garlic and ginger, 5 minutes. Pound 1/2 pound pork cutlets until thin. Coat in flour, then beaten egg, then breadcrumbs (preferably panko); fry in hot oil. Slice and serve on 12 mini buns with the ketchup sauce.

Breaded Veggie Sliders Make Breaded Pork Sliders (No. 41), replacing the pork with cremini mushroom caps and/or sliced Japanese eggplant. Add shredded cabbage and sprinkle with toasted sesame seeds.

Shrimp Sliders Combine 2 tablespoons each mayonnaise and whole-grain mustard, 1 teaspoon Worcestershire sauce, and minced parsley and hot sauce to taste. Season 1 pound butterflied shrimp with salt and cayenne. Dip in buttermilk, coat in cornmeal and fry in hot oil. Serve on mini seeded buns with lettuce, pickles and the mustard sauce.

Mini Veggie Pockets Warm 12 mini pitas. Cut off the tops and fill with hummus, crumbled feta and chopped olives, cucumber, lettuce and tomato.

What will your Super Bowl snack table look like?  Share your favorite recipes with us..

Have a ThirtyOne-derful day!