Healthy RV Cooking

Spinach, Chicken Tortilla Bake

I have been preparing this dish for many years and it is still one of our favorite go-to casseroles! Besides being healthy, it is delicious, nutritious, and pretty quick to assemble. It was originally a Weight Watchers recipe, that I received at a Weightwatcher’s meeting, over ten years ago. Now the tricky part; since we have decided not to eat meat anymore, I needed to tweak this favorite recipe to remain as good as the original, yet stay in our vegan guidelines. It was actually not difficult at at all! After a few tries, I accomplished the vegan conversion and again received a big thumbs up from Jeff. Serving size for this casserole is 8… well not in this house-hold… 6 maybe, with a vegetable, or a side salad. The original Weightwatcher’s recipe is simple, yet so good, that I am going to give you both versions. The Weightwatcher’s version is called: ” Spinach, Chicken Tortilla Bake.” If you eat meat, try this version, it is so good. However, if you are a vegetarian or vegan you will not be sacrificing any flavor if you try the vegan version. Heck, try both!

Spinach, Chicken Tortilla Bake

Ingredients

1 1/2 Cups of roasted chicken

1 Cup Uncooked spinach chopped

1/2 Cup cilantro chopped

1 Cup Herdez Salsa Verde

1 1/2 Cups fat free ricotta cheese

6 mission carb balance whole wheat tortillas – fajita size

2 ounce (1/4 Cup) Monterey jack cheese shredded

1/3 Cup Diced Green Chilies )1 small can)

INSTRUCTIONS

Toast tortillas in a dry skillet until toasty, set aside. In a medium bowl mix chiles, salsa verde and ricotta cheese together. Place 1/2 cup of the Salsa Verde mixture in the bottom of a 8 X 8 inch casserole dish, spread evenly. Layer, toasted tortillas, chicken, spinach and additional salsa verde mixture. Should make 3 layers. Top with the shredded Monterey jack cheese. Bake at 350 degrees for about 30 minutes. Top with sour cream and salsa or any of your favorite toppings

Now for the Vegan version (and believe me its super good also).

Vegan Spinach, “Chicken” & Tortilla Bake

Ingredients

1 1/2 Cups of beyond burger or any vegan meat substitute you desire

1 Cup Uncooked spinach chopped

1/2 Cup cilantro chopped

1 Cup Herdez Salsa Verde

1 1/2 Cups extra firm tofu – drained well and crumpled

6 mission carb balance whole wheat tortillas – fajita size

2 ounce (1/4 Cup) Vegan Monterey jack cheese shredded

1/3 Cup Diced Green Chilies )1 small can)

1/3 Cup sliced black olives

INSTRUCTIONS

Toast tortillas in a dry skillet until toasty, set aside. In a medium bowl mix chiles, salsa verde, sliced black olives and firm tofu together. Place 1/2 cup of the Salsa Verde mixture in the bottom of a 8 X 8 inch casserole dish, spread evenly. Layer, toasted tortillas, chicken, spinach and additional salsa verde mixture. Should make 3 layers. Top with the shredded vegan Monterey jack cheese. Bake at 350 degrees for about 30 minutes. Great topped with salsa.

NOTE: I HAVE TRIED THIS CASSEROLE WITH CORN TORTILLAS AND IT WORKS FINE, JUST MAKE STRIPS OF THE TOASTED TORTILLAS TO LAYER WITH (USING THE WHOLE TORTILLA MAKES SERVING MORE DIFFICULT AND MESSY). I FIND IT BETTER TO SLICE THE TOASTED TORTILLAS IN WEDGES, ALSO.

CHEERS FROM JEFF AND LIZ

General TSO’S CHICKEN

GENERAL TSO’S CHICKEN

Since our retirement, my husband seems to spend a lot more time in the kitchen. Now do not take this wrong he is an excellent cook and comes up with some good ideas. He loves his pressure cooker, one morning he is surfing the web for new ideas for dinner. He also knows whatever idea he conjures up has to be healthy.  So when he says WHY DON’T WE MAKE General Tso’s Chicken tonight my first thought was YUM, I love General Tso’s chicken, but reality says breaded, deep fried, grease  oh no.  So we do more research in the  Kuhn Rikon webb site, took about 12 different recipes and ideas and came up with this fantastic recipe.  I will admit I was skeptical that just a few ingredients  could bring out such amazing flavors. OK I was wrong; this recipe has become one of our favorite fast, healthy go to recipes. It also works well for us as we make it in our RV often. The recipe works with an instant pot or my traditional pressure cooker.

SIMPLE INGREDIENTS

SAUCE –   mix together and set aside

¼ CUP LOW SODIUM SOY SAUCE OR TAMARI

¼ CUP HONEY

1 TABLESPOON TOMATO PASTE

PINCH OF CHILI FLAKES

3 STRIPS 2 IN LONG FRESH GINGER OR  2 TEASPOONS JARRED MINCED GINGER

2 TEASPOONS MINCED GARLIC

3 TABLESPOONS RICE VINEGAR

PLACE

1 POUND CHICKEN    I USE CHICKEN TENDERS –  You can use any kind of chicken you prefer thigh’s  would be good also but more fattening.  Tenders are more convenient for RVing.

Add your chicken to your pot; pour sauce over chicken, that’s it, so simple. Close the lid. I bring my pressure cooker up to the top red ring and let cook for 5 minutes, then quick release. Instant pot cooks for 10 minutes then quick release. Remove the chicken to a vessel you can keep it warm in. Leave the sauce in the pot.

3 Tablespoons Water

1 teaspoon cornstarch

Mix water in a small cup, whisk in 1 teaspoon cornstarch, add this slurry to your sauce in your pressure cooker and cook for about 2 minutes stirring to keep from lumping. Should  thicken up if not turn heat up and cook 1 to 2 additional minutes.

SERVE OVER BROWN RICE OR MY NEW FAVORITE FARRO

NOTE; FOR CONVENIENCE YOU CAN MIX THE SAUCE AND CHICKEN ALL TOGETHER, THAT WORKS WELL ALSO.

NOTE; ANOTHER HEALTHY IDEA WE DO OFTEN IS STIR FRY A LARGE BAG OF MIXED VEGGIES (LIKE THE ONES AT COSTCO) PLACE IN A REFRIGERATOR CONTAINER AND HEAT UP AS NEEDED. I THEN PLACE RICE OR FARRO IN A BOWL TOP WITH THE HEATED PRE COOKED VEGS , PLACE CHICKEN AND SAUCE ON TOP, VERY TASTY.

ANOTHER NOTE: YOU CAN USE WHITE RICE – BUT REMEMBER BROWN IS MORE NUTRIOUS!

BROWN RICE

1 CUP ORGANIC BOBS RED MILL BROWN RICE

2  ½ CUPS WATER OR STOCK

Place ingredient’s in a saucepan with a tight fitting lid or use your pressure cooker. Bring to a boil over high heat, stir once or twice, cover. Reduce heat and simmer 45 to 55 minutes.

FARRO- ORGANIC BOBS RED MILL MY FAVORITE

1 CUP FARRO

3 CUPS WATER

RINSE 1 CUP FARRO, PLACE IN A POT WITH 3 CUPS WATER OR STOCK.  BRING TO A BOIL, REDUCE HEAT TO LOW AND SIMMER FOR 30 MINUTES. DRAIN EXCESS LIQUID IF ANY.

HOPE YOU ALL TRY THIS SIMPLE HEALTHY RECIPE – CHEERS FROM LIZ AT JUST AROUND THE BEND

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Dutch Oven Fruit Cobbler and Gluten Free

Dutch oven cooking is a fun way to create food and desserts gourmet style. This particular Rving Adventure lead us to Horse Creek Campground for 5 days of Hiking, biking and campfire cooking with great friends.

Since half of our friends and family tend to be gluten free I came up with this delicious gluten free fruit cobbler. I decided instead of using my oven in the RV, I would cook it on the campfire in a cast iron pot.  IT’S EASY, FUN AND DELICIOUS!!!   🍏

RECIPE:      

In a medium bowl add:

FRUIT MIXTURE:

4 cups of FRUIT– can be sliced apples, apples and blueberries, mixed                                        fruit (strawberries,  blueberries, raspberries etc)  I personally add 1                                     cup rhubarb to any of  the above fruit mixtures, Yum.

To the fruit mixture mix in-

1 Tablespoon Tapioca

2 Tablespoons sugar free raspberry jam (I prefer Trader Joe’s)

1 Tablespoon Honey (more if you like it sweeter) also can use Stevia, Agave etc

1 heaping teaspoon cinnamon

Stir together gently and place in a deep dish pan, 8 x 8 inch casserole dish or any ovenproof  dish you prefer- pour into chosen pan. Set aside. If cooking in a conventional oven set oven at 350 degrees.

If cast iron cooking I used a 12 inch dutch oven and placed 8 coales on the bottom and 12  to 14 coales on the top. This particular time I used a dutch oven liner which really helped with clean-up as we were dry camping with limited water, either way it turned out perfect.

TOPPING

In a medium bowl add:   🥘

1 Cup Oatmeal

1/4 Cup chopped nuts ) I prefer pecans) almonds are good also

2 Tablespoons gluten free rice flour (can use gluten free baking mix)

If you are not gluten free I use 100% whole wheat flour

2 Tablespoons brown sugar

1 Tablespoon ground flax seeds

1 heaping teaspoon cinnamon

Optional but yummy is to add 1 to 2 tablespoons flaked coconut to topping mixture

Stir above ingredients together mix in the butter or olive oil until crumbly 

ADD:

2 Tablespoons Butter (melted) or 2 Tablespoons Olive OIL (We prefer the olive oil for health reasons , I’ve made it both ways and really can’t tell the diff). Try it both way and see what you think.

Sprinkle topping over your fruit mixture, spreading evenly- place in preheated oven and bake until golden brown and bubbly approx for 30 to 40 minutes. We live at 6 thousand feet so my cobbler takes a little longer in Bend, Oregon. 350 Degrees

Now the Cast Iron Pot over the campfire cooking method: 

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The method is the same as a conventional oven the only difference is If cast iron cooking I used a 12 inch dutch oven and placed 8 coales on the bottom and 12 to 14 on the top. This time it took about 40 minutes  at 1500 feet elevation to cook to perfection. Just peek at the last 15 minutes to check if its bubbly and browning nicely.

Now the unhealthy part, really good with vanilla bean ice cream (Per jeff) and or whipping cream, just a suggestion.

CHEERS FROM LIZ UNTIL NEXT TIME♥♥♥♥      

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Diet and Resolutions Week # 1 Chicken Chili with Sweet Potatoes

Here we are again looking at another glorious new year and knowing I have to do something serious to get the holiday weight off!!! Oh I am a life time member of weight watchers who like Oprah falls off of the wagon at any holiday, birthday or just a family event. It doesn’t take much for me to gain 5 pounds between Friday night and Sunday morning.  Pizza, a glass or two of wine and ok creme brulee (my Fav) and I am off to a great start. So here’s the deal, no resolutions this year, just good old common sense. Exercise and heart healthy cooking. So between now and when we can get back out on the road with our RV, I will be sharing Healthy RV cooking recipes that all you RVers out there can easily use on the road and still stay fit. So here we go, since it is winter and here in Bend it’s snowing let’s start week # 1 out with soup. ♥

Chicken Chili with Sweet Potatoes

Ingredients

  • 1 teaspoon extra-virgin olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 2 cups cubed sweet potato ( ½-inch)
  • 1 medium red bell pepper, chopped
    NOTE: Peppers  can be orange, yellow or green
  • 2 tablespoons chili powder (I used 1 Tablespoon)
  • 3 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1 15-ounce can low-sodium cannellini beans, rinsed
  • 2 cups low-sodium chicken broth, homemade chicken stock or (vegetable stock)
  • 1 cup frozen corn
  • 2 cups cubed cooked chicken ( ½-inch; about 10 ounces) omit for vegetarians
  • ¾ teaspoon salt
  • ¼ teaspoon ground pepper

Preparation

  • 25 minutes

  • Ready In 40 minutes

  1. Heat oil in a large pot over medium-high heat. Add onion, garlic, sweet potato and bell pepper; cook, stirring occasionally, until the vegetables are slightly softened, 5 to 6 minutes. Stir in chili powder, cumin and oregano and cook, stirring, until fragrant, 1 minute.
  2. Add beans and broth (or stock) and bring to a boil. Reduce heat, partially cover and simmer gently for 15 minutes.
  3. Increase heat to medium-high and stir in corn; cook 1 minute. Add chicken and cook until heated through, 1 to 2 minutes more. Remove from heat. Stir in salt and pepper. Garnish:  With  a dollop of Liz’s greek yogurt topping, a slice of avocado and a light salad. Yum.
  4. Liz’s Greek Yogurt Topping

    EXTRA GOOD AND HEALTHY: Mix 1 cup of greek 0 percent fat free yogurt with 1 Tablespoon fresh lemon juice and 1 to 2 Tablespoons finely chopped cilantro , stir well. This is a flavorful topping for soups without the guilt. YUM

Nutrition information
  • Serving size: about 1½ cups
  • Per serving: 324 calories 10 g fat(2 g sat); 8 g fiber; 35 g carbohydrates; 26 g protein; 29 mcg folate; 48 mg cholesterol; 5 g sugars; 0 g added sugars; 8680 IU vitamin A; 24 mg vitamin C; 86 mg calcium; 3 mg iron; 570 mg sodium; 793 mg potassium
  • Nutrition Bonus: Vitamin A (174% daily value), Vitamin C (40% dv)
  • Carbohydrate Servings: 2½
  • Exchanges: 1½ starch, 1 vegetable, 3 lean meat, 1 fat
I adapted this recipe from: EatingWell Magazine, September/October 2016

Tons of spice, corn and bell pepper give this healthy one-pot chicken chili recipe Southwestern flair. This recipe also works well using your crock pot!!

NOTE: Substituting the vegetable stock and omitting the chicken does  not affect the quality and yumminess of this soup, I just add additional vegetables. p1000864I love this roasted corn from Trader Joes , healthy with extra flavor.

Please check back next Friday for  Week # 2 featuring: Mushroom Soup

Cheers from Just Around The Bend ♥

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