Hi. I’m Bae. Welcome to the new Sprots Takes series, Running the Baeses: Getting Fit with Bae where I (as Bae) will share some tips and tricks I use to make game day healthier! These articles will cover things from healthier substitutes for your favorite tailgate foods to quick exercises to do during the game to help you get fit while having fun!
I will cover three “baeses” in each article. First baese is the most baesic and easy fit lifestyle change you could make. Second and third baese will progressively add more and more levels of health!
A regular enchilada breaks the bank on fat content (see below). You’re just asking to be on the treadmill for hours afterwards. Try these stuffed enchilada peppers instead!
1st Baese 317 calories 25 protein 15 fat
1 lb Ground Turkey
2 10oz Can of Enchilada Sauce (1.5-2 cups needed)
6 Medium Green Peppers
½ White or Red Onion, diced
1.5 Cup Shredded Colby Jack Cheese
2 Cups Canned Red Kidney Beans, drained
Preheat your oven to 350 degrees
Spray a large pot or sautee pan with flavored non-stick spray (I like the olive oil one) and add your chopped onions and a pinch of salt to sweat over medium heat until translucent (clear-ish)
Add your ground turkey to the pot, season with salt, and cook until just browned
Add beans and enchilada sauce, stir to combine
Cut the tops of the peppers off, leaving as much of the whole pepper behind as possible. Then remove any seeds from the inside.
Stand your 6 peppers in a baking dish, making sure they are supported enough to not fall over if you purchased one that is a little lopsided.
Stuff each pepper with your enchilada mixture
Top each pepper with ¼ cup cheese. This is plenty of cheese, I assure you, I did not skimp. Cheese is thine enemy so it is very important to measure the ¼ cup out for this as you will not eyeball it correctly.
Put the dish with stuffed peppers in the oven for 15-20 minutes, just long enough to get everything all warmed up and scrumptious.
Serve them up. One pepper= one serving.
If you are one of those people that likes sour cream, first of all, I’m sorry for you. Second of all, as long as it’s low fat, go for it. Just be sure to add it into your calorie count. If you want to get a big lead off of first baese, I’d suggest using non-fat Greek yogurt instead of sour cream. Greek yogurt has the same sour, creamy taste as sour cream with ¼ of the calories and (shocker) no fat. Sour cream has 1.5 grams per tablespoon. If the tang of Greek yogurt is not your favorite, add some flavor to it with Lowry’s seasoning salt or a mix of celery salt and chili powder. You’ll fall in love instantly.
2nd Baese 332 calories 26 protein 15 fat
3 Cups Broccoli, chopped very small
Same recipe prep, just throw in the broccoli when you add the beans and enchilada sauce. You may want to use the full 2 cups of enchilada sauce now.
Why add broccoli? Biggest key: it will fill you up. There is no way you are going to have any room to overeat if you mix broccoli into this meal. Fiber is a beast. In fact, you will be able to get an entire extra portion out of this meal, just by adding broccoli. Hello, dropping calories (not factored into the nutrition breakdown shown).
Besides making your belly happy, broccoli is a great source of omega 3, protein, vitamins, and calcium. Free materials for you to use to help you get through your workouts and build muscle in the future!
3rd Baese 387 calories 23 protein 15 fat
3 Cups Quinoa, cooked.
Use only 8 ounces of the ground turkey in this recipe, the quinoa will act as a substitute for the rest.
Add the cooked quinoa to the enchilada mixture with the broccoli and beans.
Quinoa is pronounced keen-wah. Do not be scared of it. Quinoa is a grain that tastes and is shaped a lot like couscous (little rice balls instead of sticks). It’s very easy to cook, just follow the instructions on the back of the package. You can even make it ahead. I make a big batch of it to keep in my fridge and use throughout the week.
If you REALLY want to pack some flavor into quinoa, cook it with half water and half chicken stock.
Quinoa is a great little grain because it contains all of the essential amino acids which makes it an excellent source of protein. Quinoa is also packed with fiber, magnesium, potassium, and flu-fighting zinc.
If you’re still iffy about quinoa, substituting brown rice would be fine here, as well. You will still get around the same protein benefits, however the vitamins and minerals are lacking. There’s also the whole arsenic business to deal with…
Just make it the way I tell you to.
Be sure to tag me in your pictures on Twitter and Instagram (sprotsbae) or snap me your creations (meganmtrout) ! You just might be entered to win a prize…
Questions? Comments? Leave one below or find Megan on @sprotstakes @SprotsBae
Like what you read and want some more? Check out other posts from Megan here!