Dash of dinner: Sweet Potato Goodness

Happy September!! I think I say this almost every month but I can’t believe it’s September!  September means football, leaves changing, cooler weather and fall!! I’m pretty excited that fall is around the corner. My basic self is about to emerge: PSL’s boots, scarves, leggings…a6153fb7af862a1527702cc8a6a59ee0meme found here

In the spirit of fall, I was craving something for dinner that was fallish but still delicious while it’s 90 degrees here in Saint Louis.

I found this recipe by tablefortwoblog.com and the original recipe can be found here. I tweaked the recipe to have chicken and  some sliced jalapeños to add some pop.  What I like about this dish: it’s full of vegetables, protein, This is a nice quick meal that can be made in about 20 minutes. Cooking the chicken in advance will help speed up the preparation time. Here is my version of Vegetable and Chicken Stuffed Potatoes.

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Vegetable and Chicken Stuffed Potatoes

Makes 1 Potato

Ingredients:

1 Large Sweet Potato

1/2 medium zucchini, shredded ( about 1/2-2/3rds cup)

1 medium carrot chopped

1/2 cup chopped mushrooms

1/4 yellow onion chopped

1 medium chicken breast shredded

Optional sliced jalapeños ( about 1/4 cup)

1/4 teaspoon cumin

1/2 teaspoon chili powder

1/4 teaspoon cayenne pepper

salt and pepper to season

olive oil

Instructions:

1.  Cook or grill chicken breast

2. Poke potato with a fork 8-10 times. Depending on the size of your potato and your microwave, cook the potato for about 4 minutes. The potato should be soft but not too squishy when you touch it. Once the potato is done, slice potato in half, but do not cut in half.

3. While the potatoes are cooking, heat an oiled skillet and cook the zucchini, mushrooms, and carrots until soft about 10 minutes. Add in the shredded chicken, jalapeños if wanted, and seasonings.

4. Once potato is cool, scoop out about 1/2- 3/4s of the potato and add to skillet.

5. Once potato is evenly mixed, scoop the mixture into the stuffed potato and Enjoy!!

Nutrition information

376 calories, 4.2g fat,232, mg sodium, 52.8g carbohydrate, 10.8g fiber, and 34.6g protein

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(disclaimer I did not make this recipe I give 100% credit to tablefortwoblog.com and made some minor adjustments)

What are you looking forward to about September?

xoxo,

Katie

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Oatmeal Bison Burgers

Bison burgers have always been a favorite of mine. If I see a bison burger on the menu, I will order this over anything else on the menu.

Not only is it delicious, it is also nutritious. Take a look at this chart found on bisoncentral.com

Bison has the least amount of fat. This is important because this equates to less saturated fat!

Combine this with some whole grains in oats and we have a winning combination!

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These burgers are so delicious, you won’t want to stop with one!!

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Oatmeal Bison Burgers

Makes 3 burgers

Ingredients

6 oz of ground bison

1/2-3/4 cup of chopped onion (depending on your onion preference)

2 diced garlic cloves

1/2 cup oats

.2 oz of low fat feta (or 1/3 of a TJ’s container of feta)

Instructions:
In a medium bowl, mix all of the ingredients.
Divide the mixture into 3 patties.
Heat up a skillet or grill.
Cook for 4 minutes and flip and cook another 4 minutes or to the doneness of your liking.
Add your favorite fixings and enjoy!

Nutrition Facts:

For one patty no bun:

161 calories, 8.9 g fat, 14.5 g protein, 5.3 g carbohydrate

Click here to print: Oatmeal Bison Burgers

What did you make or are planning to make for dinner??

xoxo,

Katie

15 days til Christmas!

After this past weekend, I am even more ecstatic about Christmas. I hosted an ugly sweater holiday/triple birthday party on Saturday night.

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Let me tell you we know how to rock some ugly sweaters.

I had everyone over before going out and we made some homemade pizzas, found here : Pizza Dough 

This is an awesome recipe, you can make the dough ahead of time, either freeze the dough or cook over the stove or in the oven, then freeze it. It’s always great to get together with good friends, it reminds to be thankful for the great friends I have and the fun times we are able to have.

On this note, here another tip for tackling the holidays:

Watch what you choose to drink at holiday parties:

1- 8 oz glass of eggnog (nonalcoholic) is 362 calories

the typical 12 oz beer is 150 calories

a 3 oz martini 200 calories

the mixers for your beverages if not diet can contain 150 calories.

While these are all delicious, keep these numbers in mind as you sip, if you have a few of these, you may be drinking more calories than you think!!

Some alternatives: choosing light or diet drinks, soda water, slowly sipping your drinks, and having a spacer of water between drinks.

This girl is off to get some shut eye, nite!!

xoxo,

Katie

Sweet Potato Soup

Once it gets colder, I am definitely going to make this soup. It sounds so good. I also want to try it with butternut squash!!

Fall Sweet Potato Soup

From tasteofhome.com

4 Servings

Ingredients

1 cup chopped celery

1/2 cup chopped onion

1 tablespoon canola oil

3 medium sweet potatoes (about 1 pound), peeled and cubed

3 cups chicken or vegetable broth

1 bay leaf

1/2 teaspoon dried basil

1/4 teaspoon salt, optional

Directions

  1. In a Dutch oven, saute celery and onion in oil until tender.
  2. Add remaining ingredients; bring to a boil over medium heat.
  3. Reduce heat; simmer for 25-30 minutes or until potatoes are tender.
  4. Discard bay leaf. Cool slightly.
  5. In a blender, process soup in batches until smooth.
  6. Return all to pan and heat through.
  7. Enjoy!!

Nutrition Facts:

133 calories, 5 g fat 0 saturated fat, 116 mg sodium, 20 g carbohydrate,  4 g protein.

Printable version: Fall Sweet Potato Soup

I have so much for to catch you up on, but need to  get this presentation for Saturday’s support group done!!

 

xoxo,

Katie

Black bean cakes

After a looonng day of work ( getting off too late for crossfit 😦 ), meetings, apprecatory ice cream from the boss, I was craving something fresh and clean and flavorful. Black bean cakes and a large salad it is. I had some leftover lentils that I mixed in with the black beans which made them extra filling. I had some issues with mine sticking together. I forgot to buy panko which would help hold them together. Panko is Japanese bread crumbs, however any bread, cracker, crouton, etc crumbs would do. I tried to make my own crumbs, got lazy and had cracker and crouton chunks, oh well. 
I warn you, these photos do not look that pretty but the cakes taste delicious. 
Black Bean Cakes
(Adapted from Cooking Light September 2012)
6 Servings
Ingredients
3 tablespoons olive oil
1 large egg
1 (15 ounce) can low sodium black beans, drained and rinsed
1 ½ cups of cooked lentils
½ cup cracker or bread crumbs
¼ cup chopped green onion
2 tablespoons chopped cilantro
1 teaspoon cumin
½ teaspoon crushed red pepper
1 garlic clove chopped
Instructions:
1. Mix 1 tablespoon olive oil, egg, black beans, lentils in a food processor. Pulse until  it turned into a choppy paste.
2. Mix in bread crumbs, onions, cilantro, cumin, crushed red pepper, and garlic clove into a bowel with the bean mixture.
3. put the rest of the bread crumbs on a dish.
4. Create ½ inch patty from the mixture and dredge in the bread crumbs.
5. Cook on a skillet or pan for about 3-4 minutes per side or until the outside becomes golden brown.
(Hopefully your cakes stay together better than mine did!!)
6.Serve with a salad, or an egg and enjoy!!

Printable version: Black bean cakes

 Dinner is served!!
xoxo,

Katie

Monday Night Mag time

At least once a week I try to sit down and flip through my current magazines. Reading about new workouts, recipes, beauty products, fashion, etc. 
Last night this recipe caught my eye and I immediately wanted to make it. First, it has garlic and I LOVE GARLIC, second it’s pasta and I love pasta (curse for the hips, delicious on the lips). However as I currently am in desperate need to go to the grocery store, it is on my to make list. If you do make it, let me know how it is, or if we need to modify it at all!!
Enjoy!!
Pasta with Roasted Tomatoes and Garlic 
From Cooking Light August 2012
4 Servings:
Ingredients:
1 teaspoon salt
¼ cup extra virgin olive oil
8 oz spaghetti
2 pints cherry tomatoes
4 garlic cloves, sliced
¼ tsp black pepper
2 oz parmigiano-reggiano cheese
¼ cup basil leaves
Instructions:
1.       Preheat oven to 450F
2.       Boil water in a large pot; add pasta and cook for 10 minutes or until al dente. Drain but leave about 6 tablespoons or about 1/3 cup of pasta water.
3.       Mix the pasta water and 2 tablespoons of oil in a pan. Bring to a boil.
4.       Add oil to pasta
5.       While the pasta cooks, add the rest of the olive oil, tomatoes, garlic, and mix it up.
6.       Bake at 450F for 11 minutes or until tomatoes are lightly browned
7.       Add the tomato mixture, salt and pepper to the pasta; and top with cheese and basil.
8.       Enjoy!!
Nutrition Info Per serving:
417 calories, 11.1g monounsatured fat, 14.1g protein, 49.8 g carb

xoxo,
Katie 

New day, new month, new goals

Happy September!! So happy that it’s finally September and means it almost fall!! I am so over this heat. I want sweaters, scarves, boots, and Starbucks Pumpkin Spice Lattes. The beginning of the month also means new goals, and new things to try.

The goals for September:
 1. Run 50 miles. As I am training for the rock n roll half, 50 is the goal for September, 75 for october and then maybe 100 in november. 
2. A pushup for every day of the month. 2 today, 3 tomorrow, etc. 
 3. Plan out the week of meals on Sunday. I’ve gotten lazy and have been just going with it, time to shape up!! 
 Im excited to get started on tackling these goals. As this is labor day weekend, I have tomorrow off. Woot woot. That meant last night we could have a girls night out. The night was filled with laughs, fun, homemade pizza, and delicious drinks. 

Pizza Dough
From Mario Batali

Ingredients

1/4 cup light red or white wine
3/4 cup warm water
1 1/2 ounces fresh yeast
1 tablespoon honey
1 teaspoon salt
1 tablespoon plus 1 tablespoon olive oil
3 1/2 cups flour

Directions

Place wine, water and yeast in a large bowl and stir until dissolved. Add the honey, salt and 1 tablespoon olive oil and mix well to combine. Add 1 cup of the flour and mix with a wooden spoon until it becomes a loose batter. Add 2 more cups of the flour and stir for 2 to 3 minutes, incorporating as much flour as you can with the wooden spoon.
Bring the dough together by hand and turn out onto a floured board or marble surface. Knead for 6 to 8 minutes, until dough is smooth and firm. Place in a clean, lightly-oiled bowl, using remaining tablespoon of oil and cover with a towel. Let rise in the warmest part of the kitchen for 45 minutes. 
For individual pizzas or calzones, cut the dough into 4 equal pieces and knead into rounds. For one large pizza, knead into 1 large round. For either, let rest for 15 minutes.

             Printable Version:Pizza Dough

Needless to say this girl has been feeling off today. My body rebels when I drink by making me nauseous the entire next day. I don’t know how I did it in college. 
Well off to bed, need to catch up on sleep!!
xoxo,

Katie