Healthy Gal

Healthy Chicken Tortilla Soup Crock Pot Recipe

December 1, 2011

Healthy Chicken Tortilla Soup Recipe!

Chicken Tortilla Soup in the crock pot for dinner tonight! So easy! If you are looking for a quick, no hassle, HEALTHY meal for dinner…try this recipe I got from my friend at Weight Watchers. It’s so yummy!

Healthy, easy, and yummy recipes are possible EVEN if you are on a budget!! I got all these ingredients while they were on sale and since all of it can be stockpiled (because they are either canned goods or can be frozen) this meal only cost me $4.00 to make and I’ll have enough for 2 meals for a family of 4. Remember…planning ahead is the  BEST way to save! Cheese and chicken freeze well and are great to have on hand for quick and easy meals! You DO NOT have to sacrifice healthy eating just because you are on a budget! I live on a budget everyday and I am a HUGE avid healty, clean eater!

Healthy Chicken Tortilla Soup

Ingredients:

  • 1 lb. Chicken Breasts
  • 1 (14.5 oz.) Can Chicken Broth (I use reduced sodium)
  • 1 (15 oz.) Can Diced Tomatoes
  • 1 (10 oz.) Can Enchilada Sauce
  • 1 (4 oz.) Can Chopped Green Chilis
  • 1 (10 oz.) Package Frozen Corn
  • 1 Medium Onion, Chopped
  • 2 Cloves of Garlic, Minced
  • 2 Cups Water
  • 1 Teaspoon Cumin
  • 1 Teaspoon Chili Powder
  • 1 Teaspoon Salt
  • 1/4 Teaspoon Pepper

Directions:

  • Literally put all the ingredients listed above in a crock pot (yep…just dump it all in) and cook it on low for 6-8 hours, or on high for 3-4 hours.
  • After it’s done cooking, use two forlks to spread and shred the chicken right in the crock pot.
  • Top with healthy tortilla strips and 2% Milk (or reduced fat) cheddar cheese.
  • Enjoy!

Healthy Corn Tortilla Strips:

  • 8 Corn Tortillas (1 per bowl you will serve)
  • Pam Cooking Spray

*Be sure to check out the other Healthy Gal Recipes I have written about for some other healthy meal ideas!

~Healthy Gal~

*Disclaimer: Never start a new exercise/diet regimen without consulting your Dr. first.
*Copywright: This is an original series developed and written by Coupon Gal.

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Healthy Baked Tostadas Recipe

March 5, 2011

Healthy Baked Tostadas!

Healthy Gal has has tried out a new recipe and wants to share another frugally healthy tip with you for the Healthy Gal Series!

Did you know you can spray a corn tortilla with Pam or non-stick olive oil spray and place it on a cookie sheet and bake it in the oven? Well you can and guess what? It comes out just as crispy as if you were to deep fry it!! I was so shocked when my friend Candace told me about this alternative way of making tostada shells! So with that, I wanted to share with you how to make Healthy Baked Tostadas!

Ingredients:

  • Corn Tortillas
  • Lean Ground Beef, Chicken, or Turkey
  • Fat Free Refried Beans (black or pinto)
  • Reduced Fat (or 2% milk) shredded cheese
  • Shredded Lettuce
  • Diced Tomatoes
  • Other topping choices: Olives, Salsa, Avacado, etc.

Directions:

  • Preheat oven to 350. Spray each tortilla with PAM or olive oil type nonstick spray. Place sprayed tortillas in oven and bake until crisp.
  • Meanwhile, heat refried beans and cook meat (if desired).
  • Remove crisped tortillas from the oven. Spread with refried beans and meat (if desired)
  • Top with shredded cheese, lettuce and tomatoes.

Honestly this was the easiest healthy recipe I have ever made! From start to finish it took about 20 minutes to prepare and have dinner on the table! The best part for me was not having a huge oil mess all over my stove from frying the shells in oil. I hope you enjoy this recipe as much as I did. It’s a new family favorite in my house.

*Be sure to check out the other Healthy Gal Recipes I have written about for some other healthy meal ideas!

~Healthy Gal~

*Disclaimer: Never start a new exercise/diet regimen without consulting your Dr. first.
*Copywright: This is an original series developed and written by Coupon Gal.

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5 Ways to Slim Your Waistline on a Budget!

January 27, 2011

5 Ways to Slim Your Waistline on a Budget!

The economy is ROUGH right now to say the least! I know many people are loosing their jobs or getting hours cut, but eating healthy low calorie food is still possible, I PROMISE! As a part of my Healthy Gal Series I wanted to share with you 5 ways to slim your waistline on a budget that I personally practice in my own life!

1. Cook Your Own Meals: There is not a single company that makes food that will make you skinny that you can not make yourself! You don’t have to buy any specific brand of food or buy into a program of meals to lose weight. There are lots of healthy online recipe sites that will help you get on the right track for cooking your own healthy meals! One of my favorite sites is of course the FREE Weight Watchers Recipes site. Learning to cook healthy for yourself will change your lifestyle and save you thousands and thousands of dollars over time! I promise this is the number one key to changing your lifestyle and slimming your waistline on a budget. Knowledge is POWER!

2. Stock Up on Sale: For those of you who already coupon, you know the effectiveness of buying in bulk at rock bottom prices! Keep your eye out for those low-calorie items that you can buy in bulk and freeze or store and use later. 2% milk cheese, whole wheat bread, vegetables, meats and more freeze well! When you can get chicken breast on sale for $1.97/lb., buy extra packages and go home, clean, and separate them in portions and freeze them for future use. Being prepared is the best way to SAVE!

3. Plan Your Meals Around What is on Sale: Buy the fruits, vegetables, meats, and grains that are on sale and then use those to make your menu for the week. If this week apples, green beans, corn tortillas and chicken breast are on sale make an apple walnut salad, chicken enchiladas, stir fry, etc. Go through your circular for the week and make a list of what you will buy and even try to use printable grocery coupons to save even more on those sale items! Organization brings SUCCESS!

4. Exercise for FREE: Who said you have to have a gym membership to exercise? A walk, jog, or run around the neighborhood costs absolutely nothing! If you are afraid of doing this alone, ask a friend to join you. You may find that having an excercise buddy will hold you accountable and motivate you too! You may also want to check your public library for workout videos that you can check out for free! The U.S. Surgeon General says, “Walking is the biggest bang for our buck. Thirty minutes a day of walking will prevent many cases of diabetes, hypertension, and other chronic diseases.” The doctor knows best! Move it so you can LOSE IT!

5. Drink Nature’s Cheapest Health Drink: Did you know that 60% of the human body is made up of water? Water is an essential nutrient and all chemical reactions in the body depend upon it. Since lean muscle tissue contains about 75% water it is important that you drink it because when you are trying to lose weight, water flushes out the by-products of fat breakdown and keeps that muscle and the rest of your body healthy. So forget the power infused drinks, and save your money. The drink with the most health benefits is FREE!

Who said you can’t slim your waistline on a budget? Losing weight shouldn’t break the bank! Keep your money in your pocket and lose the pounds you want starting today!

~Healthy Gal~

*Disclaimer: Never start a new exercise/diet regimen without consulting your Dr. first.
*Copywright: This is an original series developed and written by Coupon Gal.

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Healthy Gal Has Gone BANANAS!!

October 29, 2010

Banana Bites!

Healthy Gal has gone BANANAS (literally) ;) and wants to share another frugally healthy tip with you for the Healthy Gal Series!

Did you know that bananas are a natural energy booster…yep, well they are! So, drop those $2.00 Red Bull Energy Drinks and go for a $.10 banana instead. That’s definitely frugal, right? That’s about a 90% savings…when else would you deny a 90% savings? Hmmm….. I’m guessing NEVER! I want to share a few interesting banana facts with you:

  • Bananas are a good source of vitamins A, B, and C!
  • Bananas are high in fiber making them an ideal remedy for constipation and an alternative to chemical laxatives.
  • Bananas are a natural source of potassium which helps to keep the body fluids and electrolyte balance in body cells and helps in regulating blood pressure.
  • Banana is a rich source of iron making it helpful for those with anemia.

So, I have a frugal healthy alternative to traiditional deserts. It’s actually a very simple idea. When I was pregnant with my son I couldn’t get enough sweets (maybe that’s why he is so sweet ;) ) I decided I didn’t want to gain 60 lbs. like I did with my daughter, so I decided to slice bananas up and freeze them. I remember laying in bed at night watching TV and sucking on my banana bites. They have a nice texture and dissolve nicely in your mouth. All you do is slice them up and lay them on a tray or plate in your freezer until they are hard. Scoop them in a bag and wa-la…your done!

         

The Bottom Line:

Bananas have about 72 calories and 0 grams of fat compared to a standard 1/2 cup of vanilla ice cream that has 140 calories and 7 grams of fat! That’s half the amount of calories and 100% less fat!

  • Before you throw that banana peel away, here is another tip I learned from a friend of mine: Instead of using insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Go BANANAS…I dare you ;) !

~Healthy Gal~

*Disclaimer: Never start a new exercise/diet regimen without consulting your Dr. first.
*Copywright: This is an original series developed and written by Coupon Gal.

3 comments

Healthy Gal: Low Calorie/Low Fat Chicken Enchilada Casserole!

October 16, 2010

Low Calorie/Low Fat Chicken Enchilada Casserole!

Guess who is here? HEALTHY GAL!! She wants to share with you a quick and easy, low calorie, low fat, super yummy Chicken Enchilada Casserole Recipe! Seriously, this takes very little work! Here is a list of what you will need:

  • 4 Boneless Skinless Chicken Breasts
  • 1 Large Can of Enchilada Sauce
  • 1 Bag of 2% Milk Cheese
  • 1 Dozen Corn Tortillas

1. In a crock pot: Place 4 boneless skinless chicken breasts with 1/2 large can of enchilada sauce. (I use Las Palmas, but you can use your favorite). Cook on low for 3 hours. Once the chicken is done, shred it using two forks by pulling the meat in oppostie directions.

2. Preheat your oven to 400°

3. In the bottom of a large 9×13″ casserole dish spread a thin layer of enchilada sauce to coat the bottom.

4. Begin layering your casserole. Lay one layer of corn tortillas, then some of the chicken mixture, and top with cheese. Continue alternating until you run out of the chicken mixture. I usually get 3 layers.

5. Top it off with the remaining cheese and bake at 400° for about 25 min.

 

A healthy dinner is served!

*I just wanted to share with you a few tips on how I stock up to make this meal the cheapest I can. I usually buy the boneless skinless chicken breasts when they are on sale for $2.00 or less per pound. I also stock-up on 2% milk cheese when I can get it for less than $1 (like this deal I wrote about at Target which you can still get!).

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Healthy Gal: Healthy Pizza in 20 Minutes!

September 25, 2010

Oven Baked HEALTHY Pizza!

We temporarily interrupt our regularly scheduled program for a visit from Healthy Gal ;) So, about two weeks ago I shared with you how you can make Healthy Bread in Five Minutes a Day and for as little as pennies per loaf!! Seriously!! I absolutely LOVE my healthy bread book!

So, because I am a mommy of two young children and I totally get the fact that there are laterally just not enough hours in the day, I wanted to show you how busy people can include healthy, low cost meals that are speedy to prepare! Since dough turns into flatbread in little to no time, it’s perfect for baking pizzas! It needs little or no resting time and it bakes in a short period of time! Plus, pizza is a great way to get kiddos to eat whole grains and not even notice. The toppings do a great job of tricking their taste buds and even yours too!

I used the 100% Whole Wheat Bread with Olive Oil recipe (on page 81), but for those of you who don’t own this book, I have great news! You can use the FREE Whole Grain Recipe that the authors of this book were kind enough to offer on their website.

Make your bread in 5 min. using the free recipe the night before you want to make the pizza. I’ll show you how simple it really is to make healthy pizza!

1. Preheat your oven to 550° with a baking stone placed in the bottom third of your oven.

2. Cut off a 1 lb. (grapefruit sized) piece of your dough.

3. Dust the surface of the dough with flour and quickly shape it into a ball.

4. On a flower dusted wooden pizza peel, flatten the dough with your hands and a rolling pin until it is about 1/8 in. thick. I used plastic wrap to help do this, but you don’t have to.

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5. Cover the top of your pizza with pizza sauce (home made or store bought) I use the Ragu pizza sauce because it is only $.98 at my Winco. Top the sauce with mozzarella cheese and add the toppings of your choice.

6. Slide your pizza onto your baking stone and bake for 8-12 min. *Keep your exhaust fan on because the flour will cause a little smoke.

7. Healthy dinner is served in just 20 min.!!

Did you really think I was going to just leave it at that? I’m never done talking…haha… No, but really, I wanted to share with you some healthy alternatives to keep in mind when you are choosing toppings for your pizza:

1. I use 2% Milk Mozzarella Cheese. It has no saturated fat compared to the 3 grams of fat regular cheese does, not to mention that it also has zero grams of fat and about 20 less calories.

2. I use Turkey Pepperoni.Turkey pepperoni has about 70% less fat than regular pepperoni and the Hormel Brand (which is what I use) tastes very good! I hardly notice a difference except that my pizza isn’t covered in grease when it’s done baking.

3. I use Fruit & Veggies. Adding fruit and veggies to your pizza is great for obvious health reasons, but it also adds color (making it appear more appealing) and it also adds more flavor without adding fat!

*Disclaimer: Never start a new diet regimen without consulting your Dr. first.
*Copyright: This is an original series developed and written by Coupon Gal.

Until next time…

~Healthy Gal~

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