PTI Tucson Blog

So here is what I find to be the most interesting fact about breakfast: If you skip breakfast you are 4.5 times more likely to be OBESE! That is one of the top indicators for adult obesity. So if you don’t have time to eat breakfast, make sure you make lots of time for either working out or doctors visits. Personally I would prefer a good breakfast. So what is a good breakfast? Here are the keys to making a good breakfast:

1. It should be your largest meal of the day. This only makes sense. You have not eaten anything for 8-10 hours and have a full days work ahead of you. You need to fill up the tank and get you body out of fat storage mode!
2. Roughly half of your breakfast should be protein. Protein helps keep you full. Good lean protein is you best choice. (egg, egg white, skim milk, canadian bacon, turkey, protein powder if you have too) Make sure it also includes some good fiber (real oatmeal, whole grain bread, whole grain cereals, fruit)
3. You should eat it shortly after rising. Just because you are eating breakfast foods, it doesn’t count as breakfast if you are eating it at 11am and you got up at 7am. Breakfast should be eaten within an hour of rising; sooner if possible.
4. In a hurry: While toasting a whole grain english muffin, scramble an egg in a small dish and microwave for 1 minute. Make a sandwich of the egg, some low fat cheese and a slice or two of canadian bacon. Grab a piece of fruit and head out the door. You can do that faster than you can pick up fast food and it is a near perfect breakfast!

Here is a lighter version of a Green Chili Tamale Pie. I have to admit that when I first read the recipe and ingredients I was a little skeptical, but I am here to tell you that it is absolutely amazing! Don’t change a thing in it! I don’t care for lima beans but they really work here. Let me know what you think! Serves 4.

Green Chili Tamale Pie

Ingredients

• 1 cup masa harina
• 1 teaspoon kosher salt, divided
• 1/4 teaspoon ground red pepper
• 1 cup boiling water
• 1 tablespoon olive oil
• 8 ounces ground sirloin
• 1 1/2 cups chopped onion
• 3 garlic cloves, minced
• 1 poblano chile, seeded and chopped
• 1/2 teaspoon freshly ground black pepper
• 8 ounces tomatillos (about 8 small), chopped
• 1 cup frozen baby lima beans
• 2 tablespoons butter, melted
• 1/2 teaspoon baking powder
• 1/4 cup (1 ounce) crumbled queso fresco
• 2 tablespoons chopped fresh cilantro
• 4 lime wedges

Preparation

• 1. Preheat oven to 400°.
• 2. Combine the masa harina, 1/4 teaspoon salt, and ground red pepper, stirring well with a whisk. Add 1 cup boiling water to masa mixture, and stir until a soft dough forms. Cover until ready to use.
• 3. Heat a 9-inch cast-iron skillet over medium-high heat. Add olive oil to pan; swirl to coat. Add beef to pan; cook 5 minutes or until browned, stirring to crumble. Add onion, garlic, poblano chile, remaining 3/4 teaspoon salt, and black pepper to pan; sauté 5 minutes or until onion is tender, stirring frequently. Add tomatillos and lima beans to pan, and cook for 2 minutes. Remove from heat.
• 4. Add butter and baking powder to masa mixture, stirring until smooth. Dollop batter over filling, and spread into an even layer. Cover pan with foil; bake at 400° for 30 minutes. Uncover and bake an additional 10 minutes or until crust is lightly browned around edges. Remove from oven; let stand 3 minutes. Sprinkle with crumbled queso fresco and cilantro; serve with lime wedges.

Salsa Chicken!

Ok, so you are looking for a great, easy dish that is oh so simple, low cal, delicious and make your house smell wonderful while it cooks? Look no further! Here it is!

Ingredients

Directions