MyHealthyVegas

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MyHealthyVegas Red Apple Salsa

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I found this recipe recently on the WW site.   It was so good, I could have made a meal out of just the salsa!    I paired it with blackened tilapia and roasted broccoli throughout the week for a delicious easy dinner.   It would work equally as well with cod, salmon or chicken.

Salsa will keep in a sealed container in refrigerator for 1 week.

Next time I will do a better job of refining my apple cutting knife skills.

Not only is it great tasting but ZERO WW blue points!


MyHealthyVegas Red Apple Salsa
 
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Easy salsa that works great in the fall when apple varieties are in season. Could be made any time of year really!
MyHealthyVegas:
Serves: 6
Ingredients
  • • 1 cup chopped red apple (e.g. pink lady or gala)
  • • ¼ cup diced red onion
  • • ¼ cup diced mini sweet peppers (red, yellow and orange)
  • • 1 tbsp finely chopped cilantro
  • • 1 finely chopped, seeded jalapeno pepper
  • • 1 tbsp lime juice
  • • ¼ tsp Kosher salt
Instructions
  1. Combine first five ingredients in a bowl.
  2. Drizzle lime juice over mixture and stir well enough to coat the apples with lime juice.
  3. Sprinkle salt over mixture and stir.
  4. Chill in refrigerator for 30 mins.
Notes
Inspiration: Crunchy apple salsa on WW site.

Recipe by MyHealthyVegas. Please do not reprint this recipe without my permission. If you'd like to feature this recipe on your site, please rewrite the method of preparation and link to this post as the original source.
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MyHealthy Vegas Fried Rice

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I was originally inspired several years ago by a Weight Watchers friendly recipe for fried rice.  Over several years I have made many versions of it.   I primarily use diced Canadian bacon or shrimp.  Edamame is always a staple.  Rice can be jasmine or brown.  Depends on your tastes.  I also prefer egg alternatives over natural eggs.

Gather three prep dishes so that you can prepare ingredients in batches before combining them together.  I stage my cooked rice in a rice cooker till needed.  It usually takes about 30 minutes to cook prior to making the fried rice.

I spray the skillet with nonstick spray in between batches to ensure food does not stick.

Cook, Serve and Enjoy!

 

MyHealthy Vegas Fried Rice
 
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MyHealthyVegas:
Serves: 4
Ingredients
  • • 2 cups cooked rice (jasmine or brown)
  • • ½ cup frozen peas
  • • ½ cup frozen shelled edamame
  • • 1 thinly sliced carrot
  • • 4 diced green onions
  • • 12 oz of chopped frozen shrimp, thawed, deveined and shelled
  • • Or
  • • 1 pkg of chopped Jones Dairy Farm Canadian Bacon
  • • 1 egg or Egg Beater equivalent
  • • 1 Tbsp low sodium soy sauce
  • • 1 Tbsp toasted sesame oil
  • • 1 Tbsp Oyster sauce
Instructions
  1. Heat a large nonstick skillet sprayed with nonstick spray over medium heat.
  2. Add raw carrots with a splash of water and cover. Cook till carrots start to soften, 4 mins.
  3. Add frozen vegetables, stir and cover. Let cook for another 4 min. You may want to stir and turn down flame to keep edamame and carrots from getting too brown. Unless of course you like them that way! If there is too much moisture in the skillet from frozen veggies you can remove cover and turn down the burner temp.
  4. Remove vegetables from skillet and put in one of the prep dishes.
  5. Scramble one egg or egg alternative equivalent and add to skillet. Cook egg to your desired doneness. I do not over do mine as I know it will go back into the skillet again later.
  6. Remove egg from skillet and put in one of the prep dishes.
  7. Add shrimp or ham to skillet and cook. You just want to heat enough to give the ham some color and bring out the smokiness. When cooking shrimp make sure it is no longer pink.
  8. Remove cooked ham or shrimp and put in one of the prep dishes.
  9. Drizzle sesame oil across skillet and add rice to skillet. Stir with spatula to make sure oil and rice get combined. Heat for 4 mins on med/low setting.
  10. Add vegetables to skillet and stir well. Drizzle soy sauce across the skillet and stir well again. Heat for 2 mins.
  11. Add ham/shrimp, green onions and egg to skillet mixture and stir. Drizzle oyster sauce and stir to combine. Heat long enough that all the added ingredients get heated through. 2 mins.
  12. Remove skillet from heat and serve.
Notes
Recipe by MyHealthyVegas. Please do not reprint this recipe without my permission. If you'd like to feature this recipe on your site, please rewrite the method of preparation and link to this post as the original source.
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MyHealthyVegas Shrimp Tacos

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Easy to make and great flavor.   I was able to make this in a spicy and non-spice version just by changing the mix for the slaw.

This a a combination of two great recipes I used for inspiration. Love the lime and cilantro. Had never baked shrimp before this dish. Was ridiculously easy and clean up was a snap.

 

I did not have any avocados when I made this the first time.  Sliced avocado would give the tacos a great finish.  My mom is not a fan of spicy so I added some chipolte sauce – perfect!


MyHealthyVegas Shrimp Tacos
 
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MyHealthyVegas:
Serves: 2 Servings
Ingredients
  • Sheet-pan lime and cilantro shrimp
  • 12 large raw shrimp, deveined, shelled
  • 1 tbsp olive oil
  • ¼ cup chopped cilantro leaves, stems removed
  • Kosher salt and black pepper to taste
  • crushed garlic to taste (1 clove)
  • 1 lime sliced
  • ½ squeezed fresh lime
  • Taco assembly
  • 4 8-inch corn tortillas
  • 2 green onions diced
  • 1 cup angel hair slaw (cabbage)
  • ¼ chopped cilantro leaves, stems removed
  • ¼ cup no fat sour cream
  • ½ squeezed fresh lime
Instructions
  1. Preheat oven to 375 degrees
  2. Arrange sliced limes on non-stick or sprayed baking sheet
  3. Mix oil, salt, pepper, garlic and squeezed lime in small bowl
  4. Place shrimp in a small plastic bag or bowl
  5. Add oil mixer and coat shrimp well
  6. Pour shrimp onto baking sheet and arrange so they are all laying flat
  7. Sprinkle cilantro over shrimp and lime slices
  8. Bake for 10 minutes until shrimp curls and is opaque and oil is bubbling(depends on size of shrimp)
  9. While shrimp is baking, mix slaw with squeezed lime and sour cream
  10. When shrimp is done baking remove from oven and begin assembly of tacos
  11. Place two warmed tortillas on each plate (either warm in skillet or in microwave)
  12. Divide slaw mixture among the four tortillas creating a slaw bed for the shrimp
  13. Place three shrimp on each tortilla (remove tails if necessary)
  14. Divide green onions and cilantro among the four tortillas
  15. If you want some heat, you can either add it directly to the slaw mixture or to the individual taco.
Notes
Weight Watcher® Disclaimer: I calculate nutritional facts and PointsPlus Values for all my recipes for informational purposes only. This is not an endorsement, sponsorship or approval of any of my recipes by Weight Watchers International, Inc., the owner of the WEIGHT WATCHERS and Points Plus trademarks.

Recipe by MyHealthyVegas. Please do not post or reprint this recipe without my permission. If you'd like to feature this recipe on your site, please rewrite the method of preparation and link to this post as the original source.
My Recipe Inspiration: one-pan cilantro-lime shrimp and also spicy shrimp tacos with garlic cilantro lime slaw
I adapted the recipes above to suit my tastes and availability of ingredients in my area.
Nutrition Information
Serving size: 2 tacos
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MyHealthyVegas Hamburger with Dill Sauce

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These are lean burger patties with sauce to liven them up.  I was over zealous with the sauce.  Guess I was hungry !

 

MyHealthyVegas Hamburger with Dill Sauce
 
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Lean hamburger patties served on ½ whole wheat bun with low calorie dill sauce
MyHealthyVegas:
Serves: 4 servings
Ingredients
  • ¼c finely chopped green onion
  • ½ tsp kosher salt
  • 1 tbsp minced garlic
  • 1 lb lean ground beef (92%)
  • ¼ c light dairy sour cream
  • 2 tbsp light mayonnaise
  • 1 tbsp spicy mustard
  • ¼ tsp dried dill
  • 1 tsp balsamic vinegar
  • ¼ c chopped, seedless cucumber
  • 2 whole wheat hamburger buns
Instructions
  1. In a large bowl combine onion, salt, garlic and beef. Mix well.
  2. Shape mixture into four patties
  3. Broil patties 3 to 4 inches from the heat for 12 minutes or until done (160 degrees); turn once during broiling time
  4. Prepare sauce while broiling burgers. In a small bowl combine sour cream, mayo, mustard, dill and vinegar. Stir in chopped cucumber to mixture.
  5. Serve each patty on ½ whole wheat hamburger bun. Spoon sauce over the mixture. You can add additional chopped cucumbers if desired.
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myhealthyvegas curried butternut squash soup

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I threw a small butternut squash in the slow cooker this week and after one meal we had some left over cooked squash.  I wanted to do something interesting with it.   After some research of recipes on the web it sounded like a curried soup seemed inviting and fit the bill with what I had in the pantry.

I only had 2 cups of left over squash and a 1/2 jar of unsweetened applesauce which worked out perfectly for 2 servings of soup.

Served with oyster crackers

 

 

myhealthyvegas curried butternut squash soup
 
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Curried butternut squash soup gets a nice sweetness to it and extra fiber from unsweetened apple sauce. You can reduce the fat added by eliminating the shredded cheese at the end.
MyHealthyVegas:
Recipe type: Entree
Serves: 2 servings
Ingredients
  • 2 cups cooked, skinned and mashed butternut squash
  • ½ cup unsweetened applesauce
  • 1½ cup no-fat, low sodium chicken stock
  • 1 tsp extra virgin olive oil
  • ⅛ tsp celery salt
  • ¼ tsp onion powder
  • ½ tsp curry powder
  • ½ tsp crushed garlic
  • 1 bay leaf
  • ¼c low fat shredded cheese (three cheese mix)
Instructions
  1. In a medium sauce pan, heat the following ingredients until pot starts to boil: stock, oil, celery salt, onion powder, garlic, bay leaf and curry.
  2. In a small mixing bowl combine squash and applesauce.
  3. Add squash mixture to boiling stock and simmer uncovered on med heat for 15 mins. stirring often. Aroma from curry should start happening soon.
  4. After 15 mins., reduce heat to low and simmer an additional 15 mins. stirring often.
  5. Remove pan from heat. Add ¼ cup shredded cheese and stir well. Using a hand mixer, blend the mixture to desired consistency on low setting.
  6. Serve immediately and enjoy! You can top with oyster crackers or additional cheese if desired.
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myhealthyvegas broccoli soup

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I received a gift card one Christmas for Williams-Sonoma and used it to buy an amazing kitchen tool.  My Cuisinart Blend and Cook Soupmaker (SBC-1000).   It does more than just cook soup.

To date the best soup that I have made in it is this broccoli soup.   I kept adjusting the recipe each time.   Eventually deciding that adding dried thyme and tarragon were what made it the best.

I have used both fresh and frozen broccoli.   It seems to make little difference.  With frozen broccoli I use a bit more potato  to make it thicker.   Golden potatoes work real well or you can use russets.

I top the soup with either oyster crackers or more shredded cheese.

myhealthyvegas broccoli soup
 
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Easy to make soup in a blender that does it all or not. Potatoes make if creamy and you do not feel cheated by not adding fatty cream.
MyHealthyVegas:
Serves: 6
Ingredients
  • 2 cups fat-free, low-sodium or sodium-free chicken broth (vegetable is good too)
  • 1 garlic clove
  • ½ small yellow onion cut into small pieces
  • ½ teaspoon dried tarragon
  • ¼ teaspoon dried thyme
  • 2 tablespoons of sherry
  • ½ teaspoon Kosher salt
  • ½ teaspoon ground pepper
  • 4-6 good size golden potatoes or 2-3 russet potatoes, cut into small pieces
  • 1 bunch of fresh whole broccoli (stemmed and cut into small pieces) or 16-oz bag for frozen florets
  • 1 teaspoon lemon
  • 2 ounces reduced-fat shredded cheese of your choice (cheddar, three-cheese blend, etc.)
Instructions
  1. Pour broth into blender jar. Add garlic, onion, tarragon, thyme, sherry, salt, pepper, potatoes and broccoli. Cover and set timer for 10 minutes with temperature on high. (I add the broccoli first and then fill with as many chopped potatoes as will fit. If cooking in a stock pot this would not be a concern. )
  2. If mixture does not boil before the timer expires, adjust the timer and add more time till you get it to boil. Once boiling, stir the mixture for 15 seconds. Turn temperature down to medium and set timer for 30 minutes. Stir occasionally. (I stir every 10 minutes).
  3. When timer expires, add lemon and cheese. Blend on speed 1, gradually raising to speed 3 for 3 minutes, or until completely smooth.
  4. Taste and adjust seasoning as desired.
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myhealthyvegas tuna sliders

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These are perfect for my elderly mom to enjoy for lunch.   I pair one slider with some fresh fruit and she has a great little meal.    The original recipe in the notes section is the best by far but I needed to make it lower in fat and adapt it to ingredients available in my area.  I would like to know what it would taste like with variations on the sesame seeds (toasted, black, white)

Mix tuna, mayonnaise, Sriracha, rice wine vinegar, sesame seeds, and pepper in a bowl; serve on Hawaiian rolls with sliced cucumber.

*Cucumber Slices– I thinly slice up one cucumber and then put them in the fridge in water and white wine vinegar.  They make great snacks.


myhealthyvegas tuna sliders
 
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Easy low-fat tuna sliders. 1 serving = 2 sliders
MyHealthyVegas:
Serves: 2 Servings
Ingredients
  • 1 2.6 oz packet of Starkist® low sodium, chunk light tuna in water, drained
  • 1 tbsp. lite or olive oil mayonnaise
  • 1 tbsp. Sriracha hot sauce (adjust to your sensitivity to heat)
  • 1 tbsp. rice wine vinegar
  • 1 tsp. white sesame seeds
  • Freshly ground black pepper, to taste
  • 2 Hawaiian rolls, for serving
  • 2-4 thinly sliced cucumber slices*, for serving
Instructions
  1. Mix tuna, mayonnaise, Sriracha, rice wine vinegar, sesame seeds, and pepper in a bowl; serve on Hawaiian rolls with sliced cucumber.
  2. *Cucumber Slices-- I thinly slice up one cucumber and then put them in the fridge in water and white wine vinegar. They make great snacks.
Notes
Weight Watcher® Disclaimer: I calculate nutritional facts and PointsPlus Values for all my recipes for informational purposes only. This is not an endorsement, sponsorship or approval of any of my recipes by Weight Watchers International, Inc., the owner of the WEIGHT WATCHERS and Points Plus trademarks.

Recipe by MyHealthyVegas. Please do not post or reprint this recipe without my permission. If you'd like to feature this recipe on your site, please rewrite the method of preparation and link to this post as the original source.
My Recipe Inspiration: http://www.saveur.com/article/recipes/sushi-bar-tuna-sandwich. I adapted the recipe above to suit my tastes and availability of ingredients in my area.
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HG’s Baked Chocolate Donuts

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I saw this recipe on Twitter after it was posted by Lisa Lillien @HungryGirl.   These are so yummy, moist and pretty guilt free.   I adapted the recipe to eliminate the glaze on the top.  I always use Devil’s Food, but I wish I could find a sugar free version in my area.

I found this cool little pan on Amazon.com.   I spray it with Butter Pam Cooking Spray.  After mixing the ingredients I carefully spoon in the mixture.

If you use the HG’s tip for pipping in the mixture they might not come out as lumpy as mine do.  Sometimes the holes are not perfect but they still taste amazing.


HG's Baked Chocolate Donuts
 
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MyHealthyVegas:
Serves: 6 servings
Ingredients
  • 1¼ cups Betty Crocker Super Moist Devil's Food cake mix
  • ½ cup canned LIbby's 100% pure pumpkin
  • ¼ cup Egg Beaters
Instructions
  1. Preheat oven to 400 degrees. Spray a 6-cavity standard donut pan with nonstick spray. I use Pam Butter Spray.
  2. In a large bowl, combine cake mix, pumpkin, and egg substitute. Add ¼ cup water, and mix until completely smooth and uniform. Evenly distribute batter into the rings of the donut pan, and smooth out the tops.
  3. Bake until a toothpick inserted into a donut comes out mostly clean, about 12 minutes. Remove from oven and set on cooling rack.
Notes
Original inspiration can be found at http://www.hungry-girl.com/recipe-makeovers/show/low-fat-chocolate-donuts
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MyHealthyVegas Asparagus Mushroom Bacon Quiche

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I am traditionally not a big egg fan.  When I was traveling in Macau years ago, I found that I really liked the mini quiches that were available at the Starbucks in the Wynn Macau.   I had probably never eaten an egg until then let alone a quiche.

I tend to cook on the weekend for the entire week.   A quiche is a simple breakfast item that I can make ahead and then reheat a serving for breakfast in the convection oven.  This recipe takes a long time to bake and it makes up 8 servings.

MyHealthyVegas Asparagus Mushroom Bacon Quiche
 
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MyHealthyVegas:
Serves: 8 servings
Ingredients
  • 1 refrigerated Pillsbury pie crust (1 crust = ½ of 15 oz pkg)
  • Pam nonstick Butter Cooking Spray
  • 2 cups coarsely chopped mushrooms
  • ½ cup chopped asparagus spears
  • 6 large green onions slices (white and green portions) (approx. ¼ c)
  • 8 slices fully cooked JennyO turkey bacon, crumbled
  • 10 oz Egg Beaters® Original
  • ½ cup 2% milk
  • 4 oz reduce fat feta cheese crumbles
  • dash each of nutmeg, thyme leaves, and ground black pepper
Instructions
  1. Preheat oven to 350°F. Unroll crust and place in 9¬-inch white ceramic quiche plate; pierce crust with fork. Bake 15 to 20 minutes or until light golden brown. Remove from oven and set aside.
  2. Spray large skillet with Pam and heat over medium heat. Add mushrooms and onion; saute 3 minutes, add asparagus, dash or so of Thyme and heat 2 more minutes. Remove from heat; set aside. (Drain veggies if lots of moisture.)
  3. Combine bacon, Egg Beaters, milk, cheese, dash of nutmeg and pepper in large mixing bowl. Stir in veggie mixture. Pour into baked crust. Bake 75 to 90 minutes or until knife inserted near center comes out clean.
  4. Cool 10 minutes on wire rack. Cut into wedges; serve immediately or allow it to cool further and store in the refrigerator for up to 1 week.
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MyHealthyVegas Tortellini Soup

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This soup has my favorite ingredients:  spinach, mushrooms and Tortellini.   I originally found this recipe through Weight Watchers 5 Ingredient 15 Minute Recipes magazine (Winter 2011).   My preference is to make it with Spinach Tortellini and more fresh baby spinach.

 

This makes a large batch.   I actually get far more servings out of it than six.  It will keep in the fridge all week.  The Tortellini does get over done with reheating so sometimes I reduce the amount of cook time on the front end knowing I will be cooking it again to reheat during the week.

MyHealthyVegas Tortellini Soup
 
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Great tasting and easy Tortellini soup featuring garlic, spinach and mushrooms.
MyHealthyVegas:
Serves: 6 servings
Ingredients
  • 3 ½ cups fat-free, low-sodium or sodium-free chicken broth
  • 1 ½ cups water
  • 9-ounce package of Buitoni Spinach Tortellini (or Tortellini of your preference)
  • Pam Original cooking spray
  • 8- ounces of sliced mushrooms
  • 1 bundle of fresh baby spinach (washed with stems removed)
  • ½ teaspoon fresh ground pepper
  • ½ teaspoon Kosher salt
Instructions
  1. Combine chicken broth and water in large stock pot. Bring to boil. Stir in Tortellini and cook according to package directions. Do not add oil or salt at this stage to the broth.
  2. Spray a large non-stick skillet with cooking spray and sauté mushrooms and garlic for 5 minutes until mushrooms soften.
  3. Add mushroom mixture to broth in large pot. Bring to boil again using high heat. Once boiling add spinach, pepper and salt. Cook 1 minute or until spinach is wilted. Serve immediately.
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