Thursday, February 28, 2013

Extra Lean Beef Taco Meat

Throw away those taco seasonings and make this Extra Lean Beef Taco Meat using only a few spices.  You'll truly have an authentic homemade recipe you will enjoy making over and over again..  I incorporated some of my mother's ingredients, but used extra lean ground beef instead of the fattening meat she usually buys.  With only 5 grams of fat and 4 carbs per serving, this recipe makes enough to fill 12 taco shells, and your tummy.  Hope you enjoy.

Extra Lean Beef Taco Meat
Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 4 Servings, 1/4 recipe each, enough to fill 3 crunchy tacos
Ingredients:
- Non-Stick Cooking Spray, Butter Flavored, generous amount
- 1/2 cup Bell Pepper (any color), diced
- 1/2 cup Onion, diced
- 1 lb. Extra Lean Ground Beef
- 1 tsp Salt
- 1/2 tsp Garlic Powder
- 1/2 tsp Chili Powder (preferably Gebhardt brand)
- 1/4 tsp Pepper
- 1/4 tsp Comino (ground cumin)

Kitchenware:
- Medium Frying Pan
- Wooden Spoon
- Knife
- Measuring Cups
- Measuring Spoons
- Cutting Board

Preparation:
If you've read my other recipes you will notice that I use non-stick cooking spray quite a bit.  That is because I don't use butter or margarine for cooking.  I feel it's unnecessary fat added to your foods.  So when I say, "spray generously", spray generously. :-)

- Place frying pan on high heat and "spray generously."  After a full 90 seconds throw in your peppers and onions and stir-fry vegetables for a good 3 minutes. Continue to spray as needed.
- After done frying, reduce heat to medium and add beef.  Break apart with wooden spoon until it's slightly crumbled.  Cover and let simmer for 10 minutes.
- Remove lid, add remaining ingredients (spices), and Mix thoroughly.  Cover and let simmer another 5 minutes.
- Remove lid, spray with non-stick cooking spray and stir-fry until most of the broth evaporates. Leave very little broth, just enough to keep meat slightly moist.

Uses:
- Tacos, Enchiladas, Salads, Burritos, etc.

Nutritional Facts:
Serving Size = 1/4 Recipe

Calories 160 Sodium 654 mg
Total Fat 5 g Potassium 91 mg
Saturated 2 g Total Carbs 4 g
Polyunsaturated 0 g Dietary Fiber 1 g
Monounsaturated 0 g Sugars 2 g
Trans 0 g Protein 25 g
Cholesterol 70 mg

Tuesday, February 26, 2013

Healthy 6-Inch Personal Pepperoni Thin Crust Pizza

A simple pepperoni pizza with only 350 calories!  And much like yesterday's Healthy 12-Inch Thin Crust Pizza Extravaganza, I'm using Joseph's Flax Oat Bran & Whole Wheat Bread; This time the Pita pocket type.
 
There are also two different brands of Pepperoni I like to use, and both are made with Turkey instead of Pork or Beef.  One is made by Hormel and the other by Armour.  Either one will produce the same result and nutritional facts.  I'm using Armour for this recipe.
 
Healthy 6-Inch Personal Pepperoni Thin Crust Pizza
Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 1 Serving, 1 - 6 inch Pizza

Preheat Oven: 380 degrees

Ingredients:
- 1 Joseph's Flax Oat Bran & Whole Wheat Pita Bread
- 1/2 Cup Garlic & Herb Pasta Sauce
- 1/4 Cup Low-Moisture/Part Skim - Mozzarella cheese, shredded
- 1/2 Cup Fat Free Cheddar cheese, shredded
- 16 Armour Turkey Pepperoni slices

Kitchenware:
- Pizza Pan or Baking Sheet
- Wooden Spoon
- Small Bowl

Preparation:
- Pour spaghetti sauce over Pita bread and spread in a circular motion over entire surface.
 
- In a small bowl, combine 1/2 cup cheddar and 1/4 mozzarella cheeses, mix and sprinkle 1/2 of the cheese over spaghetti sauce. You will use the remaining cheese after you've added the pepperoni to the pizza.

- Add your meat preference - in this case I'm using ARMOUR's Turkey Pepperoni and the remaining cheeses.

- Bake in the oven for 13-15 minutes, periodically watching over it.

Uses:  
- Parties, Dinner, Just Because

Nutritional Facts:
Serving Size = 1 Pizza

Calories340Sodium2050 mg
Total Fat13 gPotassium315 mg
Saturated5 gTotal Carbs22 g
Polyunsaturated0 gDietary Fiber7 g
Monounsaturated2 gSugars4 g
Trans0 gProtein41 g
Cholesterol55 mg

Monday, February 25, 2013

Healthy 12-Inch Thin Crust Pizza Extravaganza

4 slices, 500 calories, 8 grams of fat, and 24 carbohydrates!  What more could you ask for in a quick and easy pizza to make at home.

I like to use Joseph's Lavash Flax Bread from the bakery section at Wal-mart.  I tried other stores, but haven't found a thin bread or anything similar where a 12-inch sheet of Flatbread is only 8 carbs.
I hope you like this recipe - it's one I will truly enjoy making for Ryan and myself.
 
Healthy 12-Inch Thin Crust Pizza Extravaganza
Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 8 Servings, 1 Pizza slice each

Preheat Oven: 380 degrees

Ingredients:
- 1/2 Cup Onions, chopped
- 1 Cup Bell Peppers, chopped
- 1-1/2 Cup Tomatoes, chopped
- 1-1/2 Cup Great Value Fat Free Turkey Slices, cut into squares
- 1-12 inch Joseph's Flax Oat Bran & Wheat Lavash Bread
- 1/2  Cup Hunt's Garlic & Herb Pasta Sauce
- 1 Cup Kraft Fat Free Cheddar Cheese, shredded
- 1/2 Cup Kraft or Great Value Low-Moisture/Part Skim Mozzarella Cheese, shredded


Kitchenware:
- Wooden Spoon
- Knife for chopping, slicing
- Baker's Pan or Baking Sheeting
- Small Bowl

Preparation:
- Begin by prepping all your vegetables - slicing and chopping the ingredients listed and set aside.

- Pour spaghetti sauce on the Flax bread and spread in a circular motion over entire surface.
- You will be using a partial recipe of the cheeses.  
- In a small bowl, combine 1/2 cup cheddar and 1/4 mozzarella cheeses, mix and sprinkle over spaghetti sauce.  You will do the same after you've added all the toppings to the pizza.

- Add your meat preference - in this case I'm using a fat free deli meat, your vegetables and the remaining 1/2 cup cheddar and 1/4 mozzarella cheeses.
- Bake in the oven for 20-25 minutes, watching over it periodically.  - Allow pizza to cool for a minute or two, cut in half, and both halves in fourths.
Uses:  
- Parties, Dinner, Just Because

Tips:  
- The nutritional facts were calculated using the ingredients listed.  You can use mushrooms anchovies or jalapenos without altering too much of the nutrients.  But items like sausage, ham, bacon or pepperoni will alter them significantly.

- I recommend using a flat baking sheet or pizza stone instead of deep dish pan - It will make it easier to remove and cut. 

Nutritional Facts:
Serving Size = 1/8th of Whole Pizza

Calories99Sodium554 mg
Total Fat2 gPotassium320 mg
Saturated1 gTotal Carbs8 g
Polyunsaturated0 gDietary Fiber2 g
Monounsaturated0 gSugars3 g
Trans0 gProtein13 g
Cholesterol18 mg

Tuesday, February 19, 2013

Yummy Low-Fat Deviled Eggs

A healthy delicious deviled egg, who knew?

I'm so excited to share this recipe, because it took me months and months to perfect. In just the last month alone I used over 150 eggs.

With only 1.5 grams of fat, 2.5 mg of cholesterol, and only 1.5 grams of carbohydrates, I'd have to say it is one of my greatest achievements yet.  And it tastes like the real thing!!!  I tried every online recipe I could find, and they were not good - None. Zilch. Nada. Believe me, I tried countless of recipes. You'll love this one :-)

Yummy Low-Fat Deviled Eggs
Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 12 Servings, 1 Deviled Egg Each

Ingredients:
- 6 Eggs
- 1 -1/2 oz. Fat Free Cream Cheese
- 1/3 C Miracle Whip Light
- 1 tsp Mustard
- 1/8 tsp Onion Powder
- 1/8 tsp Pepper
- 2 Ritz Reduced Fat Crackers, pulverized
- 2 drops Yellow Food Coloring

Garnish Ingredients Optional:
- Paprika
- Chives
- Bac-O's
- Green Onion
- Pimientos

Kitchenware:
- Zip-loc Bag
- Meat Tenderizer
- Small Bowl
- Cake Spatula or spreader
- Wire Whisk

Preparation:
- Boil eggs in a small pot, cool & peel.  [while eggs are boiling, take your two Ritz crackers and place them in a ziploc bag to pulverize them] see image.   Hammer the hell out of the crackers until it turns to a powder. Make sure to use the flat side of the tenderizer, not the teeth side.
- Cut the eggs in half and remove the yolk (Feed as a treat to your cat or dog).
- To make egg filling, add cream cheese to a small bowl and using the back of your spatula, or spoon, cream the cheese by pressing down inside the bowl, you don't want any clumps.  And do not attempt to heat the cheese. 
- Add remaining ingredients to the bowl and using a wire whisk, whip until a creamy texture appears.
- Fill your egg whites, and garnish by sprinkling with Paprika. [I also like to garnish with chives and "Bac-o's"]
Uses:
Party Trays, Appetizers, Social Gatherings or Just Because :-)

Nutritional Facts:
Serving Size = 1 Deviled Egg

Calories 32 Sodium 101 mg
Total Fat 1.5 g Potassium 33 mg
Saturated 0 g Total Carbs 1.6 g
Polyunsaturated 1 g Dietary Fiber 0 g
Monounsaturated 1 g Sugars 1 g
Trans 0 g Protein 2 g
Cholesterol 2.5 mg

Wednesday, February 13, 2013

Personal Low-Fat King Ranch Chicken

This recipe calls for ingredients already pre-cooked.  If you plan to make this recipe feel free to use the recipes in my cookbook, or you can use your own ingredients.  Please keep in mind, if you decide to go with your own ingredients you will have altered the authenticity of my recipe.  Otherwise, please enjoy.  Items listed under the ingredients list where I've created a recipe will have a link to that particular item.

The only cooking part in this recipe is the stir-frying of the vegetables and spices.  Everything else is dish preparation; Provided you already have the chicken, cheese-sauce and tortilla chips handy.  If not, you will need to prepare these as well.  Links to my recipes have been provided.

Personal Low-Fat King Ranch Chicken
Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.


Makes 4 servings, 1 Prepared Dish Each

Ingredients:
Cooking part
- Non-stick Cooking Spray, Butter Flavored
- 1 cup Bell Pepper, diced
- 1/2 cup Onion, diced
- 1 medium Tomato, diced
- 2 tsp Fresh Cilantro, chopped or 1 Knorr's Cilantro Cube
- 1 tsp garlic powder
- 1/4 tsp salt
- 1 can Rotel, Original or Great Value brand, slightly drained

Dish Preparation Part
- 2 cups Sweet Whole Kernel Corn, drained, divided by 4 (1/4th can each)
- 64 Oven-Baked Corn Tortilla Chips©, divided by 4 (16 chips each)
- 2 Cups of Multi-Use Low-Fat Cheese Sauce©, divided by 4 ( 1/2 cup each)
- 1 lb. Seasoned Grilled Chicken©, cubed, divided by 4 (4 oz. each)

Kitchenware:
- Wooden Spoon
- Medium Frying Pan
- Rubber Spatula

Preparation:
Cooking part
- One thing you will notice in all my recipes is that I use no oil whatsoever. None. I always use cooking spray. Today you can pick from several varieties in your local grocery store.  Also, you will want to use the spray generously, otherwise you will have a hot sticky mess.  But I never do.  I'm always spraying.

- With temperature on medium-heat, spray the frying pan generously with cooking spray and allow to get hot before adding your onions and bell peppers.  Spray some more cooking spray and stir-fry for 5 minutes, spray some more cooking spray, add your tomato, garlic, salt and let fry for another 3 minutes before adding your can of Rotel.  Cover, reduce to low and let simmer for 5 minutes.  Really, all your doing is spraying stir-frying and spraying. lol.

- Once done divide into 4 equal servings. [see picture above]

Dish Preparation Part
- Preparing a dish is pretty simple.  Rinse and dry your frying pan, and spray cooking spray generously. Place on medium-heat and stir-fry 1/2 cup of  corn for a minute, throw in 1/4th of the vegetable mixture, 4 oz. of chicken, and stir-fry for an additional 3 minutes.  Add 16 corn chips and 6 oz. of cheese sauce to the pan, and mix all ingredients well.  Pour onto serving dish or plate.
I prepare each dish individually in order to achieve the nutritional goals below.

Video:
Uses:
- Dinner parties, romantic dinners, or just because :-)

Nutritional Facts:
Serving Size = 1 Prepared Dish 

Calories 377 Sodium 2067 mg
Total Fat 6 g Potassium 560 mg
Saturated 2 g Total Carbs 45 g
Polyunsaturated 1 g Dietary Fiber 7 g
Monounsaturated 1 g Sugars 16 g
Trans 0 g Protein 34 g
Cholesterol 71 mg  

Oven-Baked Corn Tortilla Chips

Baking corn tortillas chips is one of my favorite things to do.  It's fast, easy and healthy.  If you've never tried it, now's your chance.  Why buy bags of unhealthy Tostitos when you can make your own at home?

I use Extra Thin Yellow Corn Tortillas by Mission, because they have a lower fat and carb count than most tortillas, and they bake well.

Oven-Baked Corn Tortilla Chips
Cocina De Don Pedro © 2013
Pedro R. Flores, Jr.. All Rights Reserved.


Makes 4 servings, 16 Chips Each


Preheat Oven to 350 degrees

Ingredients:
- 8 Mission Yellow Corn Tortillas, Extra Thin
- Non-Stick Cooking Spray, Butter Flavored
- 1/4 tsp salt or choice of seasoning, optional

Kitchenware:
- Baking Sheet
- Pizza Cutter or Knife
- Aluminum Foil

Preparation:
Place 4 corn tortillas on a cutting board and cut your tortillas into triangles by first cutting in half, turning and cutting in half again. At this point you should have 4 big triangles.  Cut these in half diagonally and you will have 8 triangles, 32 in total with all 4 tortillas.

You can definitely cut them by 1/6ths, but I prefer 1/8ths - whichever you prefer.  Just remember your serving will be 12 chips instead of 16. 

Lay your chips on a baking sheet covered with foil.  Bake in oven for 15-20 minutes, and allow to cool before serving.

You don't have to use cooking spray, but if you desire to use salt or your own special seasoning, spray the top of the chips with non-stick cooking spray so that the seasoning sticks to the chips.






Uses:
Snacks, Guacamole, Salsa, King Ranch Chicken, and much more!

Nutritional Facts:
Serving Size = 16 chips (1/8 cut) or 12 chips (1/6 cut)

Calories 80 Sodium 10 mg
Total Fat 1 g Potassium 0 mg
Saturated 0 g Total Carbs 16 g
Polyunsaturated 0 g Dietary Fiber 2 g
Monounsaturated 0 g Sugars 2 g
Trans 0 g Protein 2 g
Cholesterol 0 mg

Tuesday, February 12, 2013

Cheesy Chicken & Rice Stuffed Bell Peppers

This recipe calls for ingredients already pre-cooked.  If you plan to make this recipe feel free to use the recipes in my cookbook, or you can use your own ingredients.  Please keep in mind, if you decide to go with your own ingredients you will have altered the authenticity of my recipe.  Otherwise, please enjoy.  Items listed under the ingredients list where I've created a recipe will have a link to that particular item.

Cheesy Chicken & Rice Stuffed Bell Peppers
Cocina De Don Pedro © 2013 
Pedro R. Flores, Jr.. All Rights Reserved.

Makes 4 servings, 1 Stuffed Pepper Each

Preheat Oven to 350 degrees

Ingredients:
- 2 cups of Easy White Rice©, cooked & cooled*
- 4 multi-colored Bell Peppers or Green Bell Peppers
- 1 can of Whole Kernel Corn
- 1/4 c Kraft Fat Free Shredded Cheddar Cheese
- 1/2 c Campbell's Healthy Request Cheddar Cheese Soup
- 2-1/2 tbsp Chopped Onions
- 4 slices of Velveeta Single Cheese Slices
- 1/2 c Water
- Dashes of Paprika
- 1 stalk of Green Onion, chopped or 2 tsp of Chives

Kitchenware:
- Medium Bowl
- Wooden Spoon
- Rubber Spatula
- Knife
- Steamer or Medium Pot
- 1-1/2 quart pan or whichever you prefer

Preparation:
Cut the top off your bell peppers, leaving at least 3/4 of the pepper intact. 

The following preparation will consist of one pepper filling in order to acheive the proper nutritional goals indicated below.

In a medium bowl combine the following:
2 oz. cubed Chicken
1/3 c of Corn
1/2 c of Rice
1 tbsp Fat Free Shredded Cheddar Cheese
2 tbsp Cheddar Cheese Soup
2 tsp chopped onions

Mix ingredients well, and stuff pepper with this mixture and set in pan.  Do the same for the remaining three peppers.
Place the peppers in oven and bake for 35 minutes.
Once you remove peppers from oven, lay a slice of cheese on each pepper, a dash of paprika, and top with green onions or chives.

Place back in oven for 2 more minutes to melt the cheese.

Uses:
For dinner parties or romantic dinners at home

Nutritional Facts:
Serving Size: 1 Stuffed Pepper

Calories316.3Sodium1118 mg
Total Fat5.6 gPotassium517 mg
Saturated1.9 gTotal Carbs44.2 g
Polyunsaturated0.2 gDietary Fiber5 g
Monounsaturated0.6 gSugars10 g
Trans0 gProtein22 g
Cholesterol45 mg


*important - make sure rice is cool