Friday, December 31, 2010

Really Yummy Satisfying Taco Soup

Jake's Taco Soup

    2 cans of V8 Vegetable 1 small onion chopped 1 t ginger root chopped fine 2.5 T canola oil 1/4 cup chopped celery 1/8 t saffron crushed and soaked in 2T hot water 10 oz chicken breast boneless skinless 1 can of pinto beans 1 1/2 c corn frozen 
Heat canola oil in a pan, saute onion, celery and chicken in the oil, after 5 minutes add saffron. Remove the chicken and chop into bite size pieces. Add the chicken back to the onion. Cook for 1-2 minutes more to let the saffron soak into the chicken. Add the v-8 juice beans and corn. Bring to a boil. Cook for 10 more minutes. Salt and pepper to taste. Serve over a serving of corn tortilla chips or whole grain brown rice. If you divide this only 4 ways you are still only up to 335 calories. Hope you enjoy.

Number of Servings: 6
Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 223.3
  • Total Fat: 6.8 g
  • Cholesterol: 27.4 mg
  • Sodium: 245.6 mg
  • Total Carbs: 25.3 g
  • Dietary Fiber: 6.6 g
  • Protein: 17.1 g
     Nutrition Info Figured at 
    Find me on as chef4rent and follow my fitness and nutrition journey. Enjoy your soup!!

    Thursday, December 30, 2010

    Very Veggie Spaghetti Sauce

    4-5 Lb Roma Tomatoes
    1-2 Baby Zucchini
    1-2 Summer Squash
    2-3 Onions (diced)
    3-4 Stalks Basil (chopped)
    2-3 Stalks Rosemary (chopped)
    2-3 Peppers (red, green, yellow, orange)
    4-5 Cloves of Garlic (crushed)
    1 Lb Tofu firm (diced fine) 1 lb ground meat can be used in place of tofu (beef, lamb,veal, turkey, pork, or any combination) I also like shrimp in place of the beef/tofu.
    2-3 T Better than Chicken or Beef Bouillon
    1 Stalk Leeks (Cleaned and chopped)
    3-4 T Olive Oil
    1 can Tomato Sauce
    1 1/2 c Red Wine

    Bring oil to heat in a large sauce pan, add onions, peppers, garlic, tofu, leeks. Saute these until a little color shows on the onions and garlic. Chop tomatoes while the onions saute. Add the tomatoes and tomato sauce. Crush the pine nuts in a mortar and pestle, and add to the sauce.  Add the red wine to the mixture, and reduce the sauce to the thickness desired. 20 minutes before the sauce is done add the zucchini and squash and continue to cook. Finish with finely chopped basil and rosemary. Enjoy. This can be used in the place of spaghetti sauce or in lasagna. Very hearty and healthy.  Jake.

    Fuzzy Navel Omega-3 Smoothie

    1 c Frozen Peaches
    1/6th of a can of Minute Maid Calcium Enriched Orange Juice Concentrate
    1/2 c Frozen Yogurt (your favorite flavor)
    1 c Skim Milk
    1/2 Haas Avocado
    1 T Honey

    Blend all ingredients until smooth and enjoy. You are getting your essential Omega-3s and you can't even taste the avocado. It is a very great way to enjoy them. The avocado makes it a little smoother drink. The nutrition info follows. It makes a really satisfying breakfast with a piece of whole wheat bread.

    Nutrition Facts
      1 Serving

    Amount Per Serving
      Calories 587.7
      Total Fat 17.0 g
          Saturated Fat 4.2 g
          Polyunsaturated Fat 1.7 g
          Monounsaturated Fat 9.5 g
      Cholesterol 16.2 mg
      Sodium 205.0 mg
      Potassium 1,776.8 mg
      Total Carbohydrate 101.3 g
          Dietary Fiber 9.3 g
          Sugars 58.8 g
      Protein 16.0 g

      Vitamin A 33.8 %
      Vitamin B-12 16.5 %
      Vitamin B-6 24.8 %
      Vitamin C 156.7 %
      Vitamin D 50.0 %
      Vitamin E 12.2 %
      Calcium 75.9 %
      Copper 15.2 %
      Folate 39.6 %
      Iron 7.2 %
      Magnesium 18.2 %
      Manganese 11.5 %
      Niacin 20.2 %
      Pantothenic Acid     23.8 %
      Phosphorus     39.2 %
      Riboflavin 47.2 %
      Selenium 11.5 %
      Thiamin 14.5 %
      Zinc 13.9 %

    Nutrition info calculated on

    Sunday, December 26, 2010

    New Years Dinner in style.

    Who says you can't have a totally luxurious New Years Eve dinner and have it healthy too. Try this Salad for the Entree and you will not be disappointed. The recipe is for a single serving so just multiply the ingredients by the number of servings needed.

    Ahi Tuna Salad

    1  4 oz Ahi Tuna Steak
    2 T Fat Free Sourcream
    1/2 t fat free mayonaise
    juice from 1/4 lime
    salt and pepper to taste
    Lemon Pepper
    Cayenne Pepper
    2 c green salad mix
    1/8 t Garlic Powder
    5-6 cherry tomatoes

    Season the Tuna Steak with lemon pepper, salt, and a little cayenne. Pan fry the Tuna Steak till it flakes apart easily (it may be a little pink in the middle still, that is good). For the dressing mix the sour cream, mayo, lime juice, garlic powder, salt, pepper, and a little cayenne.  Flake the tuna and set aside. Mix the salad greens and tomatoes together, add the dressing sprinkle with the tomatoes, and tuna. Enjoy. This is without a doubt the tastiest prep for fish I know of. I just love it. Check out the nutrition info on it too. If you want to double the dressing it only adds 30 extra calories. Very good and you won't feel like you are missing anything.


    Nutrition Facts
      1 Serving

    Amount Per Serving
      Calories 190.7
      Total Fat 2.4 g
          Saturated Fat 0.3 g
          Polyunsaturated Fat 0.2 g
          Monounsaturated Fat 0.0 g
      Cholesterol 63.3 mg
      Sodium 111.4 mg
      Potassium 428.6 mg
      Total Carbohydrate 18.6 g
          Dietary Fiber 2.3 g
          Sugars 5.0 g
      Protein 28.3 g  Nutrition facts provided by Spark People Recipe Analyzer