Easy Comfort Food Meal Prep

Pinto Bean and Soyrizo Casserole

During this time of the Covid 19 pandemic, meal prep and a “safe” pantry have become even more important than ever. It is so easy to slip back into old habits under these circumstances.

The turkey taco prep I made last week was so good that my craving for spicy Mexican style food has continued. This week I was inspired by a recipe I found on the Skinny Ms. website: https://skinnyms.com/southwestern-black-bean-casserole/, but with the twist of adding soyrizo, which I love, and had not enjoyed in some time.

The basic recipe is great as is, but, I didn’t have black beans in the house. Plus, I wanted to add the soyrizo, so here is how I made it work: I had but one can of pinto beans in the house, the soyrizo, reduced fat shredded Mexican cheese blend (3pts per 1/4 C serving), our favorite salsa (Herdez medium), chicken broth, Dorot frozen garlic cubes, diced white onions, cumin, salt & pepper, and of course the all important Ole Mexican Whole Wheat Tortillas. Those were my ingredients.

I sprayed my saute pan with canola oil spray, then when it got hot, I threw in the diced onions (about 1/4 cup), then half of the soyrizo, which is about 3 oz (4pts), then added 2 frozen garlic cubes, and the cumin. I let that cook for a few minutes, and added the drained pinto beans, 1/4 cup of chicken broth (use vegetable broth if you want a fully vegetarian dish), a pinch of salt, and a few grinds of fresh black pepper, and let that cook down for another few minutes.

When the mixture was cooked through, and the liquid absorbed, I sprayed my 9 x 9″ square pyrex pan with the canola oil spray, then placed the first tortilla in the pan. I layered on the soyrizo mixture, about 2 tablespoons of the salsa, and about 2 tablespoons of the cheese. I repeated this process using 3 of the whole wheat tortillas, then topped it off with the balance of the soyrizo mixture, more salsa, and cheese. I would say I used a total of about 1/3 of a cup each of the salsa and cheese. I estimate this recipe at a total of 11 points on the WW Blue plan. It made 4 servings, so just under 3 points per serving. Pretty good for a comfort food recipe, I’d say. I had a piece this morning for breakfast with a couple of over medium eggs. It was yummy and very satisfying.

Scenes from my weekend walks: gorgeous skies, plants and flowers in full bloom, a 25 square hopscotch course, and beautiful sidewalk chalk drawings

Stay home. Stay safe. Stay healthy.

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Full Throttle – Meal Prep

It is very exciting for me to be back to work full time, and back to #mealprepsunday. Here is what I have going this week.

Gotta have my hot tea first thing in the morning
Early Breakfast at home: veggie egg white muffins with a side of turkey bacon

My day starts early. I am usually on the computer at home by 6 – 6:30, since many of my customers are on the east coast. Besides my hot mock chai latte, I like starting my day with veggie or fruit with protein. Last week with was nectarine crumble over plain non fat Greek yogurt. This week I went savory with veggie egg white muffins and turkey bacon. I drained and patted dry frozen spinach and roasted red peppers from the jar, and tossed them with pre-diced red onions, salt & pepper. I spooned that mixture into the muffin tin (2 for each day for a total of 10 muffins), and poured in the egg whites from the carton. Could not be easier. They baked in a 350 degree oven for 25 minutes. I let them cool to the touch, then carefully lifted them out of the pan with a butter knife and small rubber spatula.

Since I’m eating breakfast so early, I find myself getting hungry by 10 am. Last week I brought a hard boiled egg seasoned with “Everything but the Bagel” and fresh ground pepper, and a small banana. This week, I prepared small containers of cultured cottage cheese mixed with flaxseed meal and chia seeds. Because it’s a snack, not a meal, I just used 1/3 C cottage cheese to 1 tablespoon each of flax and chia seeds. Not gonna lie, the finished product is not pretty, so I didn’t photograph it. I did taste it though, and I like the nutty flavor that came out of it. Plus I get that punch of protein and the nutrients of the seeds. I am pairing that with a small organic banana.

Mid morning snack: Good Culture low fat cottage cheese with flax & chia seeds mixed in paired with a small organic banana
https://www.goodculture.com/#our-story-1

It’s still super hot outside, and oh so humid. I am so spoiled having grown up in So Cal where the weather is usually mild and dry. So it’s salad again. This week I’m going with Mexican flavors. I have a 1 lb boneless skinless chicken breast in the slow cooker with salsa, and seasoned with fresh ground black pepper, cumin, and dry oregano. That will be shredded, and paired with a salad of mixed baby greens, baby spinach, and broccoli slaw and pinto beans. The dressing is my own concoction of Bolt House Farms Ranch (my favorite) mixed with the same salsa the chicken is cooking in.

Mexican Chicken Salad for Lunch: shredded slow cooked chicken breast , mixed greens including broccoli slaw, and pinto beans dressed with salsa ranch. Notice in the background of the photo is my box of WW corn chips. Those will be the perfect accompaniment to this salad.
https://www.salsas.com/herdez/
https://www.bolthouse.com

I also have an afternoon snack planned, so I’m ready for my late afternoon water jog at the pool.

Simple afternoon snack: Protein and fruit. In this case light string cheese
and an organic Gala apple

I want to tell you about last night’s dinner. We always splurge just a little on Saturday nights, since I weigh in on Saturday mornings. We happen to love carnitas, and it had been a while since we had indulged. I had this interesting recipe on my “What’s for Dinner” Pinterest board: https://www.recipetineats.com/pork-carnitas-mexican-slow-cooker-pulled-pork/. I want to mention that I only started with about 2.5 lbs of pork shoulder, so I eyeballed the seasonings instead of measuring according to the recipe, including the fresh orange juice. I used just 1 orange instead of 2. It turned out perfectly.

Carnitas tacos with traditional toppings of fresh onions, cilantro, avocado, and salsa

I came across an article this week that I want to share with you. As you know, my workouts of choice are lap swimming and water jogging. I know that many of you have hesitations about the pool such as getting into a swimsuit in public, protecting your hair (these were big issues for me when I started), fear of putting your head in the water, making the time for swimming, to name a few. First I want to address the swimsuit issue – no one cares. No one will look at you at the neighborhood municipal pool or the pool at the gym. You are all there for the same reason. Frankly, the swimming community is very supportive and welcoming. As far as protecting your hair goes, there are good conditioners on the market you can apply before putting on your swim cap. By the way, if your hair has color on it, I recommend wetting it down with regular water before applying the conditioner for an extra layer of protection. Here is the conditioner that I use (from Amazon):

https://www.amazon.com/AquaGuard-Pre-Swim-Hair-Defense-Bottle/dp/B01BMYYHAG/ref=sr_1_1_sspa?hvadid=3527178819&hvbmt=bp&hvdev=c&hvqmt=p&keywords=aqua+guard&qid=1567985364&s=gateway&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyVkhXU1ZDMVFXQlBIJmVuY3J5cHRlZElkPUEwODM2NzIyMVMyTTRXWUxMT0RVMiZlbmNyeXB0ZWRBZElkPUEwNTU1MzczNVRRMDdJQ1RPUUVRJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==

And here is the article. I hope it inspires you:

https://www.livestrong.com/article/13719762-swimming-for-exercise/

Being the amateur blogger that I am, I read a lot of blogs speaking to healthy lifestyle, weight loss, weight maintenance, and fitness. This one came into my inbox today. I have degeneration in my lower back, and actually do many of these stretches every morning, so wanted to share. I hope this inspires you as well:

https://mailchi.mp/skinnyms/tired-of-living-with-back-pain-try-these-helpful-yoga-moves?e=262b867f92

Thank you for stopping by. Have a great week, my friends.

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