Roasted Veggie-Packed Vegan Spaghetti Sauce

R O T F L.

around here with all these boys though it's prolly pee :-|

Dego is 8 months, has 2 bottom teeth, and saying da-da-da-da-da-da all day long these days.  he is rolling/flipping EVERYWHERE and is a spinning axis when on his belly.  however he has yet to actually move forward! i do believe that's next on his to-do list for this week. we'll see!

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Homemade Vegan Spaghetti Sauce comin' at you RIGHT now!  i did a quick vlog one day last week (just now getting my life together, yep) so press play below and enjoy!  here are a few pics with tips you should read first (cause i forgot to mention some of them during the video). and sorry about the black bars, but they won't be there much longer ;)

TIPS:

• if you coat your baking pan with no stick cooking spray before roasting the tomatoes and red peppers, you don't have to worry about moving them around during baking.

• the more green veggies you add, the browner or 'muddier' the sauce color will be. red + green = brown, remember :(  you can compensate for this by adding more red peppers or tomatoes though to sustain that bright red 'tomatoey' color.

• to keep this recipe vegan, use vegetable stock instead of chicken.
• you can do a combo of basil & cilantro instead of a bunch of the same herb.
• lasts in the fridge 5-10 days and up to 6 months in the freezer!

[youtube https://www.youtube.com/watch?v=qifJ8IhKwoE]

i used this chicken meatball recipe cause i LOVE following @fitmencook on IG!

Roasted Veggie-Packed Vegan Spaghetti Sauce

the stuff:(source)

• 8 medium ripe tomatoes
• 1 large red bell pepper
• 2 - 15 oz cans fire roasted tomatoes in garlic (i use Hunts)
• 2 cups vegetable stock
• 1 cup carrots, diced
• 1 cup zucchini, diced
• 1 cup basil leaves (or cilantro)
• 1/2 sundried  tomatoes OR 1/2 cup tomato pasta
• 1/4 cup olive oil
• 2 tbsp garlic or shallots, chopped
• sea salt & cracked black peppers to taste

do this:

1. pre-heat oven to 400 deg
2. toss tomatoes and bell pepper in olive oil and roast them for 1 hr on baking sheet coated with no stick cooking spray and drizzle with 2 tbsp of olive oil
3. in a large pot saute onions & garlic, remaining olive oil, & salt for 10 min or until translucent
4. add carrots, zucchini  and saute for 10 min or until tender
5. add in tomatoes, peppers (and their juices), veggie broth, basil, and sun-dried tomatoes or paste, and any other vegetable you'd like to include in the pot.  if that veggie needs to be cooked and softened, add it in step 4
6. reduce to simmer for about 20-30 min until flavors marry
7. cool!
8. put into your blender in batches and process until super smooth.  enjoy over pasta or zoodles!! super healthy and veggie-packed.  use this stuff for any other Italian dish as well: pizza sauce, lasagna, marinara, etc. makes 10 cups!

Q: video suggestions!  what else would you like to see on vid?

le

 

Chicken Fajita Spinach & Mushroom Enchiladas

 for the past 8 days Chiso has asked me the following every.single.day:

when is papa coming home?

when does Nigeria close so Papa can come home?

why is it always night-time in Nigeria?

can we Skype Papa?

where is Papa?

why isn't Papa answering?

are you making (food) for Papa too?

can i save the rest of my food for Papa when he gets home?

well thanks be to God that Papa is home from his work trip.

my boo coming home put me in a cooking mood! ok i'm almost always in a cooking mood but today was special.  i had a taste for some enchiladas. healthy enchiladas.  Chicken Fajita Spinach & Mushroom Enchiladas with homemade enchilada sauce. yaz.

i used boneless, skinless chicken breast, but you can also use lean beef, you bet. i diced up the veggies, chopped up the chicken,

assembled my spice mixture,

then made the enchilada sauce! this can certainly be made ahead of time.

Healthy, Homemade Enchilada Sauce

the stuff:

• 1 tbsp EVOO (extra virgin olive oil)
• 1 medium onion, diced
• 3 cloves garlic, diced
• 3 tbsp chili powder
• 1/2 tbsp cumin
• 1 tsp sea salt or 2 tbsp Liquid Aminos
• 1/2 tsp oregano
• 2 tsp cocoa powder
• 1 - 15oz can low sodium tomato sauce
• 1 cup low sodium chicken stock

do this:

1. heat EVOO in sauce pan over medium heat
2. add diced onion and saute until translucent; about 3-5 minutes
3. add in chili powder, cumin, salt, oregano, and cocoa powder; cook for 2-3 minutes while continuing to stir
4. add in tomato sauce & chicken stock and simmer mixture for approx. 10 minutes
5. remove from heat and let cool for 10 minutes before adding mixture to your blender or food processor.
6. blend until super smooth!

recipe adapted from Cooks Illustrated.

this'll taste even better the next day once the flavors elope in the fridge.

i only had 2.5 La Tortilla Factory (i mostly use this variety; there are SO many!) tortillas left SMH!  i wasn't about to leave and go to the store, so i halved them and made 5 mini enchiladas so i could fill my mini rectangle pan.  you will make enough chicken mixture to cram full 8 regular size tortillas (or more) so don't you worry. i put in about 2 heaping tbsp of chicken mixture and a pinch of 2% mozzarella inside before rolling them up. ok here's that recipe:

Chicken Fajita Spinach & Mushroom Enchiladas

the stuff:

• 1 lb boneless, skinless chicken breast, cubed or cut into strips
• 2 tbsp EVOO
• 1 medium yellow onion, diced
• 1 green bell pepper, diced
• 1 red bell pepper, diced
• 5 oz frozen spinach, thawed and drained

fajita seasoning

• 2 tbsp chili powder
• 1-2 tsp sweet smoked paprika
• 1/2 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp cumin
• 1/4 tsp cayenne pepper (optional)
• 1/2 tsp sea salt OR 2 tbsp Liquid Aminos

for enchiladas

• 8 low carb, high fiber La Tortilla Factory 70 cal flour tortillas
• 2 cups homemade enchilada sauce (recipe above)
• 2 cups shredded 2% cheese or dairy-free almond or rice cheese...it's your call
• optional toppings: fresh cilantro, avocado, tomato, olives, cheese, green onion, more chicken mixture.

do this:

1. preheat oven to 350 degrees and spray a 9 x 13'' pan with no-stick cooking spray
2. add 1 tbsp EVOO to medium heated skillet
3. add chicken; cook 5-7 min or until cooked through
4. remove from skillet and set aside
5. add last tbsp of EVOO to your skillet
6. add bell peppers and onions and cook until tender and charred, about 8-10 minutes
7. add chicken and spice mixture all at once into your skillet and combine
8. add mushrooms and spinach and combine once more; cook for 2-3 more minutes
9. spread a thin layer of enchilada sauce evenly across the bottom of your baking pan
10. fill each tortilla with 1/4 cup of filling and 2 tbsp of shredded cheese of your choice. remember to save some filling for your topping if you desire.
11. roll them up and place them into your baking dish, seam side down.
12. pour the remaining enchilada sauce over the filled tortillas, then top with remaining cheese.
13. bake in over for 20-25 minutes until the cheese is bubbling.
14. take out and top with your desired goodies! the olives don't really make sense lol and i wanted some tomatoes on top for color but i didn't have any.

enjoy this family friendly, healthy meal with your loved ones!  take pics and tag me!

now to catch up on that lost family time. happy early MLK Day! hollerrrrrr

le

add FLAVOR, hold the rest

healthy food has PLENTY of flavor!! i know mine does!  i like to switch up my seasonings often to keep the flavors new and different without altering the nutritional stats of my meal.  after all, i'll be eating the same things for a few more weeks.

 just a small section of my flavor arsenal.  i do love fresh herbs best, but dried is the next best thing and lasts waaaaaaay longer.  AND these are all one dollar at HEB.

that smokehouse maple is outta this world!! i seasoned our tilapia with it just last night for dinner and it was amazing.  i also used some of the roasted garlic and herb on the sautéed zucchini i served with it.  scrumptious. see?

i instagrammed my  clean, balanced, flavor-filled lunch today:

it was roasted chicken breast, oven-roasted sweet potatoes, and fresh spinach all topped with toasted pistachio nuts.

i used the montreal chicken seasoning on the breasts (and some dried parsley),

 and roasted them on 350 degrees for about 50 minutes or so.

same thing with the sweet potatoes- i roast them until they are soft to the touch.  i sometimes add cinnamon, vanilla, and some 'i can't believe it's not butter' spray and make a fancy puree for no added calories!

or, i just leave them as is.

 mustard is such a versatile condiment.  i use it to dip my chicken in, as a marinade, and as a sauce.  and you guessed it- it doesn't add all the extra calories, sugars, and carbs that typical sauces like ketchup, bbq (LOVE IT) , and ranch do!!  i found this little gem at HEB just a few days ago:

it is CRAZY good and ZERO calories!!! (works VERY well as a fish marinade too)

 i also drizzle the spicy brown mustard  (5 calories per teaspoon)  as well as the honey mustard (10 calories per teaspoon) all over my food before devouring it.

speaking of flavor, let's talk about water.

i've said this multiple times- i am NOT a fan of drinking water when i'm just not thirsty.  blech! so i use the sugar-free, flavored packets.

 these Wylers packs are just 1 dollar at Walmart and HEB and 10 calories per serving.    i actually split up one packet between two 16 oz water bottles cause it's a little strong for me.  drinking one of these things curbs my sugar craving completely.  BIG help.  speaking of sugar cravings, they are GONZO!!!  but i'll get back to that in my next bodybuilding progress post ;)

 make a few ahead of time and put them in the fridge.  s/n- i thought the cherry limeade flavor would some how resemble the sonic drink but boooooy was i wrong!  try'em and see what you think though.

what's your favorite dipping sauce?  i used to put the buttermilk ranch dipping sauce from Jack In The Box on EVERYTHING :shock:

le