Flatbread Chicken and Bean Burrito

In a previous post, I mentioned a super food that you can purchase at the deli section of many major grocery store chains. I’m talking about Flatout Flatbread.

This bakery product is low cal (90 calories per wrap), high protein (7 grams per wrap), and high fiber (10 grams per wrap). It tastes pretty good, also.

Today, I’m going to show you how to make a nutritious, low fat version of one of my faves: Chicken and bean burritos!

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FLATBREAD BURRITOS (makes 3 burritos, appx. 300 calories per burrito)

1.Combine together in a mixing bowl:

  • 8 oz. canned fat-free refried beans
  • 1 cup chopped roasted chicken breast
  • 2-3 tablespoons taco sauce

2.Spread about 1/2 cup of the mixture onto the smooth side of a flatbread wrap as shown in picture below.

3.Fold the sides of the wrap inward as shown in picture below.

3.Roll the wrap into a cylinder as shown in picture below.

These items can be wrapped, frozen, and re-heated later. When packing for lunch, don’t forget to bring some extra taco sauce!

Everything-But-The-Kitchen-Sink Smoothie

My brother Jack’s morning smoothie

I’m a little late with my blog post this week, as I just got back from visiting my brother Jack in Memphis, TN. Memphis is a great town for some great eats: Spare ribs, fried chicken, catfish, collards….yum! But in order to keep balanced nutritionally, Jack makes himself a smoothie for breakfast every morning. Above, you see bananas, pears, berries, spinach, pineapple, an entire lime, and a little bit of fresh ginger. Jack blended this mish-mash for a minute or two into a lovely, thick veggie malt. By the way, no added sugar….just the fructose in the ingredients. It was delicious!

Squash and Tomato Saute

Yellow crookneck squash and tomatoes

For my low-carb people, here is a nice side dish that pairs well with roasted chicken, turkey, meatloaf or cooked hamburger. It heats up well in the microwave or in the Hot Logic mini oven/lunchpail. (see https://myhotlogic.com for more info on this device.) And it is so colorful!

SQUASH-TOMATO SAUTE (2-3 servings)

  • Two tablespoons of pure olive oil
  • One large yellow crookneck squash, sliced crosswise
  • One medium sweet yellow onion, peeled and chopped
  • Two small on-the-vine tomatoes, chopped
  • Approximately 1 to 1 1/2 cups water
  • One small package of fresh dill, minced
  • Salt and pepper to taste
  1. In a medium saucepan, heat olive oil and add squash and onion. Saute for four minutes, constantly stirring.
  2. Add tomatoes and saute for one minute more.
  3. Add enough water to cover. Mix in minced dill plus salt and pepper to taste.
  4. Cover, and simmer for 10 minutes. Add additional water if needed.
  5. Serve immediately.

Adventures in Nuking: Egg Custard

Microwave Egg Custard

That’s right folks….I actually cooked egg custard in the microwave. The recipe can be found later on in this post.

I was brought up believing that microwave ovens are primarily useful to warm up frozen and precooked foods. And there are a couple of dishes that cook from a state of rawness very well; for example, salmon and trout.

However, I would never have imagined that nuked egg custard is possible until a friend gave me the following recipe a couple of weeks ago.

MICROWAVE EGG CUSTARD (4 Servings)

  • 1 3/4 cups whole milk *, warmed to room temperature
  • 1/4 cup sugar
  • 3 eggs
  • 1/4 teaspoon salt
  • 1/2 teaspoon pure vanilla extract
  • Nutmeg
  1. Warm milk to appropriate temperature (30 seconds in the microwave will do it.)
  2. In a medium mixing bowl, add milk, sugar, eggs, salt and vanilla.
  3. Using the lowest speed on rotary beater, mix until well combined. (You can use a whisk instead of an electric beater.)
  4. Pour the mixture into four 6-oz. round custard cups, filling 3/4 full.
  5. Sprinkle with nutmeg.
  6. Cook, uncovered, on High for 4 1/4 to 5 minutes, or until the custard starts to bubble.
  7. Cool, and then refrigerate.**

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*Do not use low-fat or fat-free milk in this recipe. Otherwise, you will get watery custard. I have not yet tried vegan products like soy milk or nut milks.

**It is necessary to completely refrigerate the custard overnight prior to consumption, in order for it to set properly. Eaten cold, the custard will be firm with an creamy eggnog layer on the bottom of the cup. The recipe instructions indicate that you can warm the refrigerated custard by placing in the microwave for 30 seconds, then let stand 1 minute to distribute heat. I have not tried this recipe reheated, but it is very tasty cold.

For a brown bagger, this dish would be delicious as a breakfast item, perhaps with granola and/or blue berries. And egg custard is always good for dessert!

Recipe: Fajitas with Pre-Cooked Chicken

Every once in a while, I purchase one of those wonderful roasted chickens they feature in the deli section of my supermarket. It is, of course, a challenge to use up the entire bird when you’re preparing meals for just one person. But I just can’t resist the smell of those chickens! (By the way, I prefer the herb-roasted variety.)

Here’s one way to use the meat from a roasted chicken:

FAJITAS WITH PRE-COOKED CHICKEN (3-4 servings)

  • Three tablespoons pure olive oil
  • One sweet yellow onion, chopped
  • Two red bell peppers, cut into 1/2″x2″ slices
  • Three cups herb-roasted chicken, shredded
  • One packet (1.0 oz.) Lawry’s Chicken Fajitas mix
  1. In a large skillet, heat olive oil. Add onions and bell peppers, and saute for three minutes, or until the vegetables begin to soften.
  2. Stir in the Lawry’s Chicken Fajitas mix and cook for one more minute.
  3. Stir in the chicken and cook for two more minutes.

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I find that making this dish ahead of time, wrapping it tightly and placing in the frig overnight helps to incorporate the flavors into the chicken better. This dish re-heats well in the microwave, Crockpot Lunch Warmer, or Hot Logic convection oven (see the “Gadgets” section for more on these brown bag devices). It’s delicious with a side of re-fried beans and/or warmed up corn tortillas.

Instant Oatmeal Plus

Let me start off by saying that I’m not a big fan of instant oatmeal.

The made-by-scratch stuff—oat bran, steel-cut oats, rolled oats–are what I love to eat in the morning. The quickie stuff, well…. in the past I’ve found that most instant brands taste like cardboard.

However, a good friend of mine persuaded me to try Trader Joe’s Unsweetened Instant Oatmeal. It is advertised as gluten-free with quinoa, amaranth, flax seeds, and chia seeds added. The nutrition facts are impressive: 4 grams of fiber and 5 grams of protein. (Advisory to low-carb people–it also contains 26 grams of carbohydrate.)

I experimented a little with some additional ingredients, and came up with a pretty tasty dish.

INSTANT OATMEAL PLUS

  • One package Trader Joe’s Unsweetened Instant Oatmeal
  • One tablespoon raisins
  • 1/4 cup Trader Joe’s Crunch Dried Honeycrisp Apples
  • 1/4 teaspoon cinnamon
  • One packet stevia
  • Two teaspoons butter or margarine
  • One cup milk
  • One tablespoon chopped walnuts (optional)

Mix all ingredients, except walnuts, in a loosely covered microwave safe bowl. Cook in microwave on High for 90 seconds. Add the walnuts. Enjoy!

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If you want to make this at work, combine the first six ingredients together the night before work, place in a sealed container, and keep it in the frig. Pack the walnuts and milk separately. By the time you get to that workplace microwave, you’re ready to go.

You can also very easily nuke this dish at home in the morning and put in a Thermos for work. Add a little extra hot water to keep the oatmeal moist.

 

High Protein Vege Chow Mein

Did you know that you can use Italian pasta for Chinese dishes?  It’s a great substitute for chow mein noodles.

The secret ingredient for this easy-to-make dish is Barilla Protein Plus Thin Spaghetti.  This pasta is made with a combination of grain and legumes, and provides  17 grams of protein per 3.5 ounces dry serving  (Approximately 1/4 of a 14 oz. box).  The product also contains lots of healthy fiber, and no saturated fat.  You can find Barilla Protein Plus pasta in the packaged foods or Italian foods area. 

This chow mein dish is easy to pack for lunch and can be either microwaved or warmed up in a Crock Pot Lunch Warmer (see previous blog regarding the Lunch Warmer).

Ingredients:

  • One large saucepan water
  • 3.5 ounces Barilla Protein Plus Thin Spaghetti (appx. 1/4 of a 14 oz. package)
  • 2 tablespoons canola oil
  • 1 teaspoon sesame oil
  • 1/2 of a 16 oz. bag of fresh shredded cabbage (preferably with some carrot and red cabbage for color and flavor)
  • 3 stalks of green onion, chopped
  • 1/4 cup water
  • Soy sauce to taste
  1. Heat water to boiling.
  2. Break pasta in half, add to water, and wait for water to reheat to boiling.
  3. Boil for 10 minutes.
  4. Drain pasta using a colander.  Rinse with cold water to keep pasta from clumping together.
  5. Using a medium-sized sauce pan, heat the two oils until smoking.
  6. Add the vegetables and lower heat.  Saute for 3 minutes, adjusting heat as needed to avoid overcooking or burning. 
  7. Add 1/4 cup of water and soy sauce to taste.  Simmer for 5 minutes.  (leave uncovered so liquid reduces.)
  8. Turn the heat off, and add the drained pasta.  Mix well.  Eat immediately; or let cool and store in frig for later use.

This will provide one large serving, or two small servings.