Thursday, December 26, 2013

Sauteed Brussels Sprouts

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With all of the WAY-too-bad-for-me-food I've been eating lately, I decided that I needed to clean some of my meals up as best as I could before the entire holiday got away from me...I'm gonna let you in on a secret:  It's too late - I overdid got away from me.

Still, I was able to fit a FEW meals in there and this is one of them.  It's just a very quick variation of a recipe I posted last year, Roasted Corn and Brussels Sprouts Succotash, which is super delicious also!  So if you have a little bit more time, definitely check it'll be SO glad you did.  

In the meantime, throw this little bit of goodness together...a few simple ingredients and big, big flavor!

3 slices of bacon, chopped
1 medium shallot, diced
2 cloves of garlic, minced
20-24 fresh Brussels sprouts, sliced
1 ½ cup frozen corn, thawed
pinch of thyme leaves (just about 1/4 tsp)
salt & pepper, to taste

In a medium sauté pan, over med/high heat, fry up the bacon bits until crisp.

Remove bits from pan, leaving the drippings, and place on a paper towel; set aside.

Add the shallots and garlic, sautéing for about 2 minutes until almost translucent - be sure it doesn't burn; you may want to lower your heat.

Add the Brussels sprouts and sauté for about 5 minutes until they begin to soften just a bit.

Add the corn and thyme and mix through to heat.

Season with salt and pepper.

Sprinkle with bacon bits.

Remove from heat and serve with lean protein, like baked salmon, or grilled chicken.

I swear that I could have eaten it all!

Serves 3
Calories 143 / Carbs 19g / Fat 5g / Protein 8g / Fiber 5g / Sodium 596mg

Monday, December 9, 2013

Recipe Rewind - Coconut Curry Chicken

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Hello everyone!  Today I'm reaching back into my archives and re-posting a great recipe for Coconut Curry Chicken.  As I stated in my original post below - I put this into my rotation for dinners.  I can't believe how long I waited to try it and now it seems like I've always eaten it!  So delicious and it's what's for dinner tonight!

We've gotten hit with snow and ice here in the Mid-Atlantic with more snow expected tomorrow morning.  I'm looking forward to snuggling in with this dish tonight.

Original post 12/17/12:

I’m a little bit embarrassed to admit this about myself…get ready to be shocked:  before this recipe I had never had curry before.  Ever.

I really don’t have a good excuse.  It could be that whenever the opportunity presented itself, there were other options that appealed to me more?  All I can say is that I’m sorry.  I’m sorry delicious curry, that I neglected to enjoy you for so long.  I’m sorry friends, for doubting you every time you told me how delicious it really is.  I’m sorry Hubby, for not introducing you to this wonderfulness, hence denying you/us this taste sensation.

Okay, now that the apologies are over, I’m here to tell you that this dish will absolutely be in my dinner rotation from this moment forward.  AND, I’m breaking out!  I’m going to try other curry recipes, too!  Stay tuned...

A friend of mine actually makes this a few times a month for her family and for a year she’s been telling me to try it.  Again, my friend, I’m sorry for not listening.

I adapted this recipe from the one she uses at; I also took her advice and added some veggies.

If you are like me, some kind of freak of nature that hasn’t had curry before, try this recipe.  Like tonight.  I’m serious.

  • 1 ½ pounds boneless skinless chicken breasts, cut into 1/2-inch cubes 
  • Salt and pepper to taste
  • 2 T olive oil
  • 2 T curry powder
  • 1 small onion, thinly sliced
  • 2 cloves garlic, minced
  • 2/3 of a 14 ounce can coconut milk (you can also use light coconut milk for even fewer calories; my grocery store didn’t have it this time)
  • 1 (14.5 ounce) can stewed, diced tomatoes
  • 1 (8 ounce) can tomato sauce
  • 1 tablespoon sugar (you can omit this)
  • 2 cups cauliflower, rough chopped
  • 2 cup fresh baby spinach
1.  Season chicken with salt & pepper and set aside.
2.  In a medium/large pot, heat oil and curry powder together and let marry for about 3 minutes.  This is key to get great flavor.

3.  Add the onions and garlic and stir to coat…sauté on low for about 5 minutes until the onions soften.


4.  Add the chicken and sauté until no longer pink; about 7 minutes.  It’s okay to not cook until all the way done as it’s going to simmer for 40 minutes.

5.  Add the tomatoes, tomato sauce, coconut milk and sugar, and stir.

6.  Simmer slightly covered over medium heat, stirring occasionally, for approximately 40 minutes. This will thicken the sauce.
7.  In the last 10 minutes, add the cauliflower and stir.

8.  You can also add the spinach at this time; I didn’t add it to my whole pot because Hubby is not a fan…
9.  Remove from heat and serve over rice.

**My notes for slight changes that I’ll make next time (which absolutely are not necessary to improve this dish, just as a variation):  I like spice and I probably won’t add the sugar next time.  Subsequently, I will try adding a tablespoon or two of chili garlic sauce/paste for a spicier version.


Serves 4
Calories 370 / Carbs 23g / Fat 19g / Protein 29g / Fiber 7g / Sodium 1308mg

Tuesday, December 3, 2013

Paleo Breakfast Casserole

So many of you have asked me for the recipe for the breakfast casserole I make all of the time and I'm finally sharing it today!  This is the easiest and super yummy breakfast casserole to make and it freezes and reheats so well.  Throw it together on Sunday and eat it all week or make it for your next brunch!


6 eggs
1 cup egg whites
10 turkey breakfast sausage links, sliced
1 medium zucchini, diced
1 medium yellow squash, diced
½ Vidalia onion, diced
2 cloves garlic, minced
3 oz baby portabella mushrooms or sliced mushrooms, rough chopped
1 cup chopped broccoli
2 cups chopped baby spinach

1/3 cup coconut milk from the can – unsweetened!
2 T real bacon bits

Preheat oven to 350 degrees

In large skillet, saute onions, zucchini, squash, broccoli, mushrooms & garlic until veggies are tender.

Add sausage, mix and cook until heated through; remove from heat and let cool for about 5 minutes.

While veggies are cooking, whisk eggs, egg whites & coconut milk in large bowl. 

Place chopped spinach into an 8x8 baking dish.

Add cooled veggies to the egg mixture & combine.

Pour the egg/veggie mixture into the baking dish and sprinkle bacon bits on top.

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Bake for approximately 40 minutes or until casserole is set.
Eat now, or let cool and refrigerate to enjoy during the week!  Just pop a slice into the microwave to warm.  I like to cut this into 6 big slices and freeze them.

Serves 6
Calories 192 / Carbs 7g / Fat 9g / Protein 18g / Fiber 2g / Sodium 389mg

Friday, November 22, 2013

7 Ingredient Chili!

Here at A Healthy Makeover, I love bringing you yummy recipes...I also love when I have quick recipes to share with you.  This is one of the quickest and yummiest recipes are going to LOVE this!

Best part:  only 7 ingredients!

I cannot believe how quickly this came together - the cook time was literally 10 minutes!  All you're doing is warming everything up!  It tastes like you've been cooking it all day!

Perfect for the chilly days ahead!

8 oz of rotisserie chicken, diced
1 14.5 oz can of Great Northern Beans
1 16 oz jar of salsa verde
6 cups low sodium chicken broth
1 tsp ground cumin
1 tsp chili powder
1/3 cup light sour cream


Are you ready for this???

In a soup pot, add all of the ingredients except sour cream, and bring to a boil.

Lower heat to med/high and simmer for 5 minutes.

Add the sour cream and stir.

Remove from heat and serve.

BAM!  That's it.  Eat. It. Up.

What I loved the most about this recipe is that the salsa verde really gives it a super yummy kick and it tasted like I had been standing over a hot stove all day.

Serves 4
Calories 357 / Carbs 25g / Fat 10g / Protein 23g / Fiber 12g / Sodium 2,277mg

Adapted from Damn Delicious

Monday, November 18, 2013

What's for Dinner - Week of 11/18/13

Hi!!  We're back from a wonderful vacation and here's what we're having for dinner this week!

Week of 11/18/2013
Grilled Salmon with sugar snap peas
Strength training tonight so it’ll be a quick dinner.  I’ve been getting my fish from the fish counter and it seems to be better than buying it frozen.
Chicken Sausage, Peppers, Onions and Mushrooms
Tonight I’ve got Body Combat right after work so again, this will be quick.  I love the Trader Joe’s Jalapeno Chicken Sausage – SO yummy and Hubs likes them, too!
Pork Scallopini
Strength training after work / Trying this new recipe out – as always, I’ll let you know if it’s good enough to share!
Quick Chili
Body Pump tonight / For dinner, I’ve got some leftover beans, tomatoes and corn in the freezer so I’ll be just throwing this together with ground turkey.
Dinner Out
Rest Day!

For breakfast this week, I’m having egg casserole, Ezekial English muffins and whole grain waffles with peanut butter and fruit.  For lunch, I’m having the whole wheat pizza that I froze before vacation, tuna with cottage cheese and veggies, and an organic frozen meal that I picked up at Aldi’s.

Hope you have a great week!

Tuesday, November 5, 2013

Whole Wheat Pizza

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You guys know my obsession with Trader Joes, right?

The last time I was there I picked up this great whole wheat pizza crust and I've finally been able to use it.  By the way, it's just been sitting in my freezer waiting for me.  It thawed really great; just left it overnight in the fridge and then pulled it out about 20 minutes before I wanted to cover it in deliciousness and bake it.

I decided that I wanted to make some pizza and freeze individual pieces for lunch during the week, so that's what I did.  AND, I was pleasantly surprised at the calorie count on the FOUR slices I got out of this baby.  I'm talking 4 HUGE pieces.  I'm super excited because if I'm going to eat a piece of pizza, it better be substantial.

So here we go!

1 whole wheat unprepared pizza dough - about can sub an already prepared crust, too - just recheck the math on your calories
1/4 cup Contadina pizza sauce or sauce of your choice
3/4 cup shredded whole milk mozzarella
4oz sliced baby bella mushrooms (this is about 1/2 of a container from the produce section)
1/2 cup frozen spinach or fresh baby spinach - about 1 1/2 cup
1/2 cup chopped fresh broccoli
1/2 medium red bell pepper, sliced
25 slices turkey pepperoni
2 spicy chicken sausage links (I buy the Al Fresca jalapeno version), sliced
garlic powder and red pepper flakes, to taste

Preheat your oven to 425

Let's build this!

Okay, fun fact, I used to make pizzas at a well known pizza delivery chain so I can slap some dough out like no one's biz...but if you don't possess mad pizza dough slapping skills like me, just throw down some flour and spread the dough out as best you can onto a baking sheet or pizza stone or whatever you have...doesn't have to be super pretty.  I decided I'd make a rectangular pizza this time.

Once your dough is ready, spread the sauce out.

Add 1/4 cup of cheese to sort of adhere the first layer of ingredients to your dough.

I built in this order, but this is YOUR pizza so you do it YOUR way:

Sauce, 1/4 cup cheese, mushrooms, spinach, peppers, 1/4 cup cheese, pepperoni, broccoli, sausage and the rest of the cheese.

I finished it with sprinkles of garlic powder and red pepper flakes.

Toss it in the oven and bake until browned - about 20 minutes or so.

Remove from the oven and if you are eating it right away, dig in!

Otherwise, I let mine cool down a bit, cut it into 4 slices and bagged each and threw them in the freezer.

That's it!!  When I'm ready to eat it, I'll take it along to work and zap it in the microwave for about 1:30.

Each Slice:
Calories 428 / Carbs 54g / Fat 15g / Protein 26g / Fiber 5g / Sodium 1104mg

You can certainly cut this into smaller pieces if you so desire...I, do not...

Monday, November 4, 2013

What's For Dinner? Week of November 4, 2013

Week of 11/4/2013
White Bean Chicken Chili
I am trying a quick recipe for this so I’ll let you know how it goes…Apparently only 7 ingredients and quick!  Workout tonight after work so it needs to be!

Shredded Beef with onions and mushrooms, broccoli and sweet potatoes
I’ve got TWO gym classes after work today so I’m gonna be HONGRAY by the time I get home!  Will have to load up on some pre-workout protein to hold me over!
Baked pork chops with pepper brown sugar smashed carrots
Totally made this carrot recipe up as I was typing this…workout tonight!
Turkey burgers with (real) bacon bits and shredded cheese on whole grain sandwich rounds with green beans
I used to buy the Kraft Fresh Takes to add to my burgers, but now I just add the bacon bits and cheese and whatever I have on hand at home, and it saves some unnecessary calories.  Mix in anything you’d like:  spinach, feta, seasonings, bbq sauce…possibilities are endless!

Timesaver tip:
I buy the 20oz package of lean ground turkey and this makes about 5 good-sized burgers, they freeze beautifully and I eat them for lunch all the time!
Dinner out
Vacation starts at 4:30pm – WHOOP!!

For breakfast this week, I’m planning my usual veggie egg scrambles, Ezekial English muffins and probably some whole grain waffles with peanut butter and fruit.  For lunch, I made a yummy whole wheat pizza that I’m sharing on the blog tomorrow, so pop back over for that recipe!  Also, will probably be having leftovers since we’ll need to clean out the fridge for vaycay!

Have a great week!