Healthy Recipes - Spaghetti Squash "Chinese"

So last week I tried another new recipe.  Well, I took a recipe and then modified it based on my likes and what I had in the house!

I have heard spaghetti squash is a great food and can be used "in place" of pasta and rice.  So I decided to give it a shot and as I was craving Chinese I thought, hey lets make spaghetti squash Chinese!!

Let me preface this by saying spaghetti squash "Chinese" is NOT Chinese.  It does not replace Chinese.  It is a bunch of rarely used, cheap vegetables play'n like they are yummy Chinese.  

After making this, I am not going to give up my old Chinese food because this is "just that much better".   But, as a healthy alternative that gives you the same flavors of Chinese food...this is a winner!  Like a big winner...something I would make even if I wasn't dieting.

So, back to the spaghetti squash.  I had to be very open minded with this recipe as I am not a squash lover.  The blandness and texture are just not pleasing to me.  However, over the last 7 years I haven't been able to lose weight the way I wanted by eating the foods I was eating, so  something must change.  Enter...the squash!

Now, I think the reason the spaghetti squash is low in calories is because of how hard it is to get inside!!!  This is when you need to be married to Wolverine.  It took me forever to get into the raw squash and I swear I was going to cut my arm 15 times.  I used the method of cutting the squash in half (with a guillotine perferably) and roasted inside part down with a little water in the pan for nearly an hour.  Since that, a girl at work told me you can do this in the crockpot.  Will be trying that for sure next time!

So besides a whole spaghetti squash cooked and removed from the skin, I also cut up a half a head of cabbage, 4 celery stalks, 2 cups frozen broccoli (steamed), 2 oz of chicken and an egg (the last two ingredients for my individual portion).

I cooked the cabbage & celery in a tablespoon of EVOO for about 5 minutes until it is just slightly softened.  I then added the spaghetti squash, broccoli and a couple tablespoons of low sodium soy sauce.  I "stir-fried" this for awhile until everything was combined and heated through.

I then added my shredded chicken and egg.  I didn't make enough chicken for the entire recipe because, well, in case it sucked I didn't want to waste more food than I needed too!

(Which came first, the chicken or the egg?!)

Overall, my first attempt was good.  It had any of the same flavors of chinese food.  The cabbage and celery gave it some nice crunch to take away from the lack of consistency from the spaghetti squash.  Plus, I got to eat a HUGE plate of food, which normally isn't the case when counting calories!!  This recipe was 4 (large) servings and only 187 calories a serving for the spaghetti squash and cabbage mixture!!  (Must add on the chicken, egg, and extra soy sauce as well which was still only an extra 130 calories) And I was seriously stuffed!  You could probably do 6 servings to cut it down more, especially if you add brown rice.

The next day I reheated left overs, added some brown rice, scrambled up some eggs, and added some sriracha!  Oh my, this was tasty!!  Felt and tasted like chinese.  Loved it actually.  And like I said, it doesn't replace traditional chinese food but it is all about finding balance, right?!  This is a great balance.

Some things I would do differently next time:
 - Cook the squash in a crockpot so I do not cut my finger off cutting through
 - Let the squash dry out a bit.  Maybe spread it out on paper towel to remove excess moisture so it doesn't stick/clump together.
 - Add more chicken and eggs
 - Add some more veggies like carrots and peas


Ingredients:
 - 1 cooked spaghetti squash
 - 1/2 head shredded cabbage
 - 2 cups cooked broccoli
 - 4 stalks chopped celery
 - Lite Soy Sauce

Add-on Ingredients:
 - Couple Eggs
 - Shredded Chicken breast
 - Extra Lite Soy Sauce
 - Sriracha
 - Brown rice
 - Extra veggies

Calories (excluding the eggs and chicken) 187 per serving. 4 servings. 
Cost: For the basic ingredients it was not more than $10.   

Up Next I am going to try this with Quinoa!!

Healthy Recipes - Avocado, Chicken and White Bean Wrap!!

The first recipe I tried this weekend was an Avocado, Chicken and White Bean Wrap!!

I found a few recipes that mixed avocado and white beans together and as that seemed to meet my criteria of healthy, affordable, filling and tasty I thought I would give it a try!!

Now, a few of the recipes I tried had this cold and without chicken and instead a "coleslaw" mixture.  Well, I didn't want to make a coleslaw mixture and I wanted something warm as it is cold where I live right now.  I also had just cooked some plain chicken in the crockpot* the night before and thought that would be a perfect addition.

I have made this a few times this weekend so some of the pictures were from different attempts.  The final recipe is my favorite combination.

First you take a half of a medium (ripe) avocado and a 1/4 cup of rinsed white beans (Great Northern Beans) and mash together with a fork in a bowl.  Add a dash of salt. I wouldn't puree this as you still want some texture to this.

Next, spread this on a whole wheat flour tortilla or some healthy wrap.  I used a whole wheat flour tortilla as that is what we have in the house.  Some though can have close to 200 calories (eek!), so aim for one closer to 100.  I may also try a flavored wrap next time for added taste!  Once you spread that on, add about 1 oz of your shredded chicken.

(This was my first attempt where I used a 1/2 cup of white beans and 2oz of chicken.  

Just too much for the tortilla and too much chicken.)

Next, wrap that bad boy up burrito style.  Do a quick spray of EVOO cooking spray on the side with the seem and place into a preheated (on medium low) pan.  Spray the other side with the cooking spray once in the pan.

Crispy!!

This doesn't take long, so once it is at your desired crispiness, remove and enjoy!!

The thing I like about the avocado, bean & chicken combination is that I can eat this many different ways.  I can have it like above with a bowl of soup for a warm and filling meal.

I can do a cold wrap and throw in some lettuce, tomato, and/or roasted red peppers for a great work lunch.

The avocado and bean "mash" is actually good enough on its own and would make for a fantastic dip!  And I love dips, so I should know.  Some pita chips and red/green peppers make for a great side to the dip.

I would also add this to a salad in place of a dressing.

It is filling and contains healthy fats and proteins.

This is also quick and inexpensive.

The whole thing took no longer than 10 minutes to make.  And the price was as followed: .79 for a can of beans, $1.00 for the avocado, $1.89 for an 8 pack of of whole wheat tortillas, chicken was only a couple dollars. (We buy ours from the butcher and get a lot of it so do not know the exact price, but you are only using an ounce so if you don't have any you can use another meat or keep it meat-free!)  So very affordable!

Nutrition: 312 calories
Lower your calories by getting a low calorie/low carb wrap.  Or opt for one of the other non-wrap options above.


Pam Cooking Spray - Olive Oil, 1 second spray: Calories: 7
Chicken Breast-homemade - Boiled, 1 oz - Calories: 35
Walmart - White Beans (Canned), 1/4 cup - Calories: 50
Ortega - Whole Wheat Tortilla, 1 tortilla - Calories: 120
Fresh - Avocado - Hass, Medium, 1/2 of medium size - Calories: 100
Salt - Salt, 0.4 gram (One dash) - Calories: 0


Hope you enjoy!!  Let me know if you try and have any modifications or additions!!
Next up, something with spaghetti squash....out of my comfort zone, but interested!!

*Boiled boneless skinless chicken breast - I add a chicken breast to a crockpot with water, salt and pepper and a bullion cube and cook on high for 4-5 hours or low for 6-8 hours.  Then shred when warm....it falls apart and is a perfect addition for lunches.