I am on a “weight loss program” and want to share a modified recipe, which satisfies some taste I have missed to date. That’s the part of making food choice changes and becoming aware of serving sizes, calories, carbs and fats. I use a Ozeri scale to weigh all foods I prepare so that I can track nutrition.
My “weight loss” is coming off slowly but I do know that from past experience, and there have been plenty as I have tired everything, from the Scarsdale diet, TOPS Club, Atkins Diet, South Beach and the best was Jenny Craig where I lost 34 pounds and kept it off for over 2 1/2 years, was the smallest in my life but because I moved from one state to another I stopped using a trainer and the weight gradually crept on.
Up until August 2013, I have not tired to change my diet for at least 12 years with the exception of eating more fresh vegetables and watching what kinds of fats I was using, but THEN, it was all helter skelter eating on every whim. As an example of my day I would start out good, a yogurt and granola, but then my day would go south, I would start filling up on sandwiches with Cheetos, corn chips, dips and the like, and if I was away from home, oh my, I would stop at McDonald’s and get fries, and a burger accompanied with a regular coke. Nearly 500 calories and 19 grams of fat in one meal. Or if I went grocery shopping I would choose a pastry to eat on the way home. I dont do that now, I make sure I have had something to eat before I go to the store and carry a snack and water with me.
Now that I am using a weight loss program Take Shape For Life which is ”Medifast” I have not only lost pounds but the inches loss are amazing, even at 142, I am in a size 10 and so much more comfortable in my clothes and I can eliminate cholesterol medication.
Now I am sugar free and when I say that, it means nothing made with sugar, cookies, candies, pastries, I am “gluten free” no wheat of any kind which means no crackers or breads!! Nothing white, no rice, spaghetti, noodles, flour or sugar. Oh and the flavored creamers loaded with sugar and fat, I stopped using those. And if I have drink a soda, it is sugar free, which I now limit to one a day.
So what I am learning to do for myself and my family is more about gluten free and using recipes that exclude high carbs, fats and calories, no sugar and low salt, that I usually ended up adding into our foods when I made things like enchiladas, lasagna and tacos. Creating a “healthier recipe”, it will take care of the higher calories in enchiladas from 640 calories or more, (1 serving) and (depending on the additional toppings) 33 grams of fat and 41 carbs. To this recipe I am going to share in a reduction to just 83 calories per serving, 19.8 carbs and 1.2 grams of fat and 2.9 grams of protein. A much healthier choice just by using different ingredients, using my own spices to control salt, here’s my recipe;
Spaghetti Squash Enchilada Casserole (8 Servings)
- 3 cups enchilada sauce (combination of mild and medium)
- 1/2 cup chopped green chilies (1 can)
- Rotel tomatoes (1 can) (salsa can be used)
- 4 cups cooked spaghetti squash prepared
- 1 package 99% fat free ground turkey
- 1 3/4 cups low fat cheese, shredded I used Sargento
- 1/2 cup chopped onion
- 2 teaspoons hot chili powder ( reduce if you dont like spicy)
- 1 teaspoon onion powder
- 1/2 teaspoon sea salt (your choice)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground cumin
- 1/4 teaspoon freshly ground black pepper, or to taste
- Tortillas are optional I used only 4
♦Wash the skin of squash, cut the squash length wise and scoop out seeds. Bake the squash in 1/2″ water in pan at 375° for 30 minutes, you can check with a fork for readiness. If it resists with fork bake a little longer. Once cooled I use a fork to remove the squash, it comes out in strings and will look like spaghetti.
♦Mix the Rotel Tomatoes into the squash and set aside. (You can use salsa in place of Rotel tomatoes)
♦Brown the turkey and add the chili powder, salt, garlic powder, onion powder and green chilies.
♦Now to start the layering. I spread a layer of enchilada sauce in pan, then if using tortillas add the first layer. For me I made half the pan with tortillas and half without. The family will eat enchiladas in tortillas and I will eat without. Then the next layer with the squash, meat, onion, sauce and cheese. Continue building layers until you use all the ingredients finishing with a layer of cheese and for garnish I used sliced olives.
♦Cover and Bake 30 minutes in 350° oven. Remove and cool 10 minutes before serving.
Low in saturated fat
High in calcium
Very high in dietary fiber
Very high in iron
Very high in manganese
High in magnesium
High in potassium
Very high in vitamin B6
High in vitamin C
Hint about salt: Did you know that all cheeses have high salt content, so you can reduce salt in a recipe when using cheese.
My recipes nutritional values where determined by using Calorie Count.com
The verdict came in and my son and husband thought they were great!! And I thought they were wonderful!!