Dinner Tonight: Chicken Fajita Wrap

Welcome to my newest feature! Dinner Tonight showcases the healthy and tasty entrees that I cook for myself. All Dinner Tonight meals are for one unless otherwise specified!

I know, I know, everything I make has "fajita" and "chicken" in the name. But tonight's dinner is quick, easy, and healthy. It took about 15-20 minutes to cook, clocked in at around 300 calories, and was DELICIOUS - you can't beat that! All the measurements aren't exact and your chopping doesn't have to be pretty. Just use whatever you have on hand and whatever brands are your favorites.

Ingredients:

• 3-4 chicken breast tenderloins
• Goya Mojo Criollo Marinade
• 1/4 red bell pepper
• 1/4 green bell pepper
• 1/4 small yellow onion
• 1/4 cup black beans (leftovers are great here!)
• 6 grape tomatoes
• 1 Trader Joe's Whole Grain Tortilla with Rolled Oats & Flax Seeds

Prep:

• I keep my chicken tenders in pre-portioned baggies in the freezer, so I made sure to pop one of the baggies in the fridge last night so it would be good and defrosted by morning.
• Add mojo marinade (you don't need a lot) to the baggie and put the chicken back in fridge. The longer it marinates, the better! Mine probably marinated for around 5 hours or so. Make sure to flip the baggie halfway so everything gets the good stuff.

Directions:

• Slice peppers and onions to your liking. I half-ass julienned mine.
• Coat a non-stick skillet with cooking spray. Add onions. After a minute or two, add bell peppers. Cook until tender. I added about a tablespoon of the mojo for the last 30 seconds or so - it really infused the flavor into the veggies! Remove veggies from pan and set aside.
• While veggies are cooking, cut chicken into bite-sized pieces.
• Recoat the skillet with cooking spray and add the chicken. Cook thoroughly. Since the pieces are small, they will cook quickly, so be ready!
• While chicken is cooking, heat up your black beans, half or quarter your grape tomatoes (depending on their size), and heat up your tortilla so it won't crack on you.
• Add all ingredients to tortilla, fold and enjoy!

Now my wrap promptly fell apart the second I took my first bite. Since I was alone, it was no big deal to eat it Ethiopian style - grab pieces of tortilla and scoop up the veggies. It's a LOT of filling for a small wrap, so be ready!

Now for the good stuff. This is calculating using the brands that I used, so you may need to adjust according to your brands.

Nutritional Facts:

Calories: 300

Total Fat: 3.3 g

Cholesterol: 45 mg

Sodium: 1360.5 mg

Potassium: 312.8 mg

Total Carbs: 44 g

Dietary Fiber: 11.8 g

Sugars: 20.3 g

Protein: 23.3 g

Vitamin A: 8%

Vitamin C: 135.3%

Calcium: 15.3%

Iron: 28%

The only thing on here that's really alarming is the sodium - that's the mojo. So if you're watching your sodium intake, I suggest making your own, less salty mojo or trying a different marinade.

If you're eating low-carb, this could easily be made into a black bean bowl by omitting the tortilla and bumping up the black beans. With 1/2 cup of black beans and no tortilla, this would be 222 calories.

What did YOU have for dinner tonight?

Old Habits Diet Hard: Pantry Staples

At this point, all I think about is food. I grocery shop at least twice a week (once at Trader Joe's and once somewhere else, usually at Fairway or the convenience grocery store across the street), and I spend a lot of free time discovering new recipes. Of course, I'm crazy about produce, but that's for another post. No matter what I'm making, there are a few things I always have on hand:

Skim Milk

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THE number one thing I always have on me. I put it in coffee & protein shakes, drink it as dessert, and generally indulge in it all the time. I. Love. Milk. 

Peanut Butter

Preferred Brand: Jif Natural Creamy

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I know. Peanut butter is an indulgence. It's high in fat and not super-filling. But I love me some PB and I simply cannot give it up. I used to use Reduced Fat Jif, until I read the ingredients - they take out the good nut fats and add in a bunch of oils that I've never heard of. I switched to Jif Natural and now Reduced Fat Jif tastes salty, sugary and processed. I call it my halfway peanut butter - I'm not ready to go all homemade-ground-nuts-only, but I was ready for something a bit more natural.

Fat Free Cottage Cheese

Preferred Brand: Trader Joe's

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I'm weird. I have always loved cottage cheese. And for under 100 calories, 0 grams of fat and 14 grams of protein, it's my favorite post-workout snack.

Protein Powder

Preferred Brand: Aria Women's Protein

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The perfect boost of protein. Add to 8 oz of skim milk and you're good to go.

Coffee

Preferred Brands: Starbucks, Dunkin Donuts, Trader Joe's

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Some people cut out caffeine when they diet. Those people are insane. Coffee gives me energy, keeps away headaches, and if I drink it 1 hour before exercising, improves my work out endurance. Also, it's delicious. I add 1/2 cup of warm, skim milk to 1 1/2 cups of freshly brewed coffee. Be sure to hydrate!

Nonfat Plain Yogurt

Preferred Brand: Trader Joe's

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The first few weeks of my diet, I cut out yogurt completely and switched completely to cottage cheese. I really missed yogurt - and so did my tummy, which loves the probiotics. I switched to organic, plain, nonfat yogurt and I'm LOVING it. To make a healthy, natural yogurt parfait, start with 2/3 cup of plain, nonfat yogurt and add in 1/4 cup of your favorite granola (I like TJ's Low Fat Granola with Almonds). Since it's winter, I use frozen fruit, slightly defrosted - my favorite is 1/4 cup of blueberries and 4-5 small strawberries. Mix it up and enjoy!

Light Snacking Cheese

Preferred Brand: Mini Babybel Light Cheese

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50 calories. 3 grams of fat. 6 grams of protein. Completely portable. I usually have one on me at all times, along with a bag of fresh veggies.

Cereal

Preferred Brand: Trader Joe's Joe's O's

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Now I've been known to switch cereals constantly. But Joe's O's (TJ's version of Cheerios) are $1.99 for a GIANT box, and you just can't beat that. I eat 3/4 cups of cereal with 1/2 cup of milk and some fresh fruit (usually a banana) for breakfast most mornings. I alternate with oatmeal, which is a whole different post.

Sports Drink

Preferred Brand: Gatorade (DUH)

Source

There's a TON of debate about whether or not to drink electrolyte beverages before/during/after workout. When I was working out last semester, I started to get faint on a regular basis. I talked to my sister, and she said it sounded like I wasn't retaining the water I was drinking, probably because my electrolytes were low. When working out, I now add 1/4-1/2 cup of orange Gatorade to my water bottle and fill the rest with water (usually another 2 1/4 - 2 1/2 cups). It's a nice little hit of sugar and salt without being overwhelming. Not sure if it's helping or if it's all in my head.

Deli Meat

Preferred Brand: Boar's Head Chicken Breast

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I love Boar's Head Chicken! Publix spoiled me, but luckily most major grocery stores around here carry it. I was eating the EverRoast until I discovered that Fairway has my favorite (Lemon Pepper) for the same price as Publix back home. Wonderful! I add 3 slices to one slice of...

Whole Grain Bread

Preferred Brand: Trader Joe's Soft 10 Grain Bread

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Some bread notes: multi-grain doesn't always mean whole grain. Make sure that the first ingredient in your bread is WHOLE WHEAT. Sometimes multigrain items use white flour and then add in grains - not as good! Also, I limit myself to a slice at a time, since it's 90 calories, and what's really delicious is the filling, whether it's peanut butter, deli chicken, or a delicious fajita turkey burger (okay that one gets two slices since it's huge).

Spice Blend

Preferred Brand: Make Your Own!

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Spices are seriously low-calorie, and they're the easiest way to add flavor without sacrificing your diet. I keep a tupperware container of my favorite spice blend on hand and use about a tablespoon at a time.

My preferred recipe:

1/4 cup salt

2 tsp paprika

1 1/2 tsp chili powder

 1 tsp ground cinnamon

1 tsp black pepper

1 tsp white pepper

3/4 tsp dried oregano

1/2 tsp ground ginger

1/2 tsp cloves

 1/2 tsp allspice

1/2 tsp cumin

Pinch red pepper flakes

Chicken Tenderloins

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Oh my goodness, all I eat is chicken. I buy chicken tenderloins instead of chicken breasts because they are easier to portion (the chicken breasts at TJ's tend to be 6 oz or so, which is a LOT of meat for someone like me who is still getting used to eating it regularly). I usually freeze baggies of 3-4 chicken tenderloins at a time and defrost them as needed. I have a million chicken recipes, and I try to mix it up.

Low Fat Ice Cream Treats

Preferred Brand: Skinny Cow

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My favorite indulgence. I just finished a pack of Cookies n Creme ice cream sandwiches and bought a pack of Chocolate and Peanut Butter ones. I tend to cut them in half so that they last longer - and then they're under 100 calories instead of under 200! You're not getting full off of these anyway, so they're not to eat if you're hungry. They're a treat!

White Wine

Preferred Types: Riesling, Pinot Grigio

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Look. Sometimes people like a drink at the end of the day. And making a vodka-soda at home is kind of awkward. White wine is typically between 130-150 calories a glass. I'm currently loving NY Rieslings, but my rule is that I don't buy the same brand twice. There's so many new wines for me to explore! And the Whole Foods Wine Store (99th & Columbus) has a great selection of cheap, local wines.

Some precautions:

- If you're going to drink alcohol, make sure you don't drink your nutrition calories. You MUST intake 1200 calories of nutrient-rich food to prevent going into starvation mode. My calorie budget is 1350, so on a day that I don't work out, that leaves room for one drink.

- Unless you've planned a special occasion, you only get ONE DRINK. Don't get caught up. It's not worth it for a million reasons, mostly that once you have a few more drinks, you're going to want some snacky snacks. Don't blow your diet on pita chips, pretzel crisps and Reese's Pieces. I'm definitely not speaking from experience here. 

- Obviously, this isn't for every day. Alcohol is empty sugar calories and should be an occasional indulgence.

- Unfortunately, only the big-name wine brands provide readily available nutritional information. Your calorie counter will have to guess on this one, so be aware that it may be a handful of calories over or under what you inputted.

- Finally, MEASURE MEASURE MEASURE. Calorie counters' range of serving sizes for wine is huge - some say 4 oz, some say 6 oz, some say 8 oz. Pick a size, use a measuring cup, and stick to it.

What ingredients do you swear by?

Sugar, Spice and Everything Nice, Part I

I've already expressed my undying love for cupcakes. I also love fall - my birthday, college football, leaves changing colors - it's wonderful! So why not combine the two for my first NYC cupcaking adventure? This recipe comes courtesy of my wonderful sorority sister over at Living in Lilly. I altered it ever so slightly, mostly because New York grocery stores don't believe in butterscotch.

The All-Time Best Pumpkin Spice Cupcakes

Ingredients:

2 cups all-purpose flour

1 (3.4 oz) package instant butterscotch pudding

2 tsp baking soda

1/4 tsp salt

1 Tbsp ground cinnamon

1/2 tsp ground ginger

1/2 tsp ground allspice

1/4 tsp ground cloves

1 cup butter, room temperature

1 cup white sugar

1 cup packed brown sugar

4 eggs, room temperature

1 tsp vanilla extract

1 (15 oz) can pumpkin puree

Cream Cheese Frosting

And LOTS of candy for toppings!

ALL the candy.

My Alterations:

- I used instant vanilla pudding instead of butterscotch pudding. Butterscotch wasn't available at any of the 4 grocery stores I went to, but after some research I learned that the big difference between the two is the use of brown sugar.

- So I took out a Tbsp of the white sugar in the recipe and added in an extra Tbsp of brown sugar. It didn't mess with the consistency at all; they were still some of the most moist cupcakes I've ever had!

- Instead of the spices, I used 1 Tbsp + 1 tsp of Pumpkin Pie Seasoning. Since I'm new to the kitchen here, I didn't have many of the ingredients, so buying the blend was significantly cheaper. If you have an established spice rack, going with the individual ones is probably a better idea.

- Taryn also provided a homemade Cream Cheese Frosting recipe. Since I don't have a stand mixer (or even a hand mixer right now), I decided to opt for the can of frosting. I'm usually really opposed to this, so if you can go homemade, I highly recommend it. But anyone who has ever tried to make frosting without a mixer feels my pain on this one.

- I also doubled the recipe (actually I made it twice in a row), so I could have leftovers to make cake truffles... which I'll talk about later!

Roomie D with the massive amounts of butter that went into our 48 cupcakes

Directions

1. Preheat the oven to 350 degrees. Line 24 muffin cups.

2. Whisk together the flour, pudding mix, baking soda, salt, and spices. Set aside.

3. In another bowl, beat together butter, white sugar and brown sugar. If you have a standing mixer, use the paddle attachment. If you're poor like me, do it by hand and skip the gym that day.

Ouch forearms.

4. Add the eggs one at a time, allowing each egg to blend before adding the next.

5. Beat in the vanilla and pumpkin with the last egg.

6. Stir in the flour mixture, mixing until just incorporated. I tend to do half the dry ingredients, make sure it's totally mixed, and then add in the other half. Habit, I suppose.

7. Pour the batter into prepared muffin cups.

Ready to bake!

8. Bake in the preheated oven until golden and the tops spring back when lightly pressed, about 20 minutes

9. Cool in the pans for 10 minutes before removing to cool completely on a wire rack.

10. Top with cream cheese frosting and delicious decorations!

Our naked cupcakes just waiting for a wardrobe

So How Did They Turn Out?

I'll be the first to admit it. I am a cake snob. I expect my cake to be moist yet springy, dense yet fluffy, and all around delicious. These cupcakes were PERFECT. This recipe is practically foolproof. It's just the right amount of spice, and the pumpkin puree makes them yummy and moist - so moist that you can see a few of them shedding their liners in that picture up there! It was a great recipe to get back into the groove of baking to. I HIGHLY recommend it!

But of course, a cupcake is more like a muffin until you put it's topping on. I bought this starter kit from Michael's. It comes with three frosting tips, a filling tip, and a handful of disposable pastry bags to start you off:

(Source - Shop Local)

My roommates had never piped frosting before, so teaching them was SO much fun for me. I was definitely in my element. Some examples:

Piping the standard cream cheese frosting

A perfect little pumpkin cupcake!

Roomie S piping little green grass

Pumpkin Patches! How precious.

The Pumpkin Spice Latte Cupcake

(covered in cinnamon sugar)

All our pretty cupcakes!

So there it is - the first cupcake adventure in our dorm kitchen. Success!

Do you have a favorite fall or winter dessert recipe?