An easy way to prep a weeks worth of breakfasts all at once - you can vary your ingredients to fit your caloric needs -
My omelets had :
Spinach, chopped and sauteed
Turkey bacon, cooked and chopped
2 eggs and 3 egg whites
salt and pepper
You put all ingredients in a freezer bag, squeeze the air out and then put it into a large pot of boiling water, cook for 13-15 minutes and then remove bags ( I put them in the dish drainer to drip dry).
Put them in the fridge and you have a quickand easy breakfast ou can just reheat.
Ingredients that would also be good:
chopped thawed broccoli
any vegetables you like
lowfat cheese
lean ham or canadian bacon
any ingredients you like in an omelet, really...
chopped chicken or turkey breast
Monday, January 31, 2011
Wednesday, January 26, 2011
Low Calorie Margaritas
So it isn't exactly a margarita..but it tastes pretty close ;) and you save a lot of calories!
In a 12 oz glass:
1 shot gold tequila
Juice of 1 large lime (or 1 1/2 small) - microwave for 30 seconds first and then cut in half and use juicer.
crushed ice
Fresca to fill glass
this has about 100 calories from the tequila, about 20 calories in the lime juice/pulp, and no calories from the Fresca -
Stats Frozen margarita (2 ounces tequila, 4.5 ounces Jose Cuervo margarita mix, salt): 27 carb grams, 246 calories.
Margarita on the rocks (1.5 ounces tequila, 1 ounce Triple Sec, 1 ounce fresh lime juice): 8 carb grams, 182 calories.
In a 12 oz glass:
1 shot gold tequila
Juice of 1 large lime (or 1 1/2 small) - microwave for 30 seconds first and then cut in half and use juicer.
crushed ice
Fresca to fill glass
this has about 100 calories from the tequila, about 20 calories in the lime juice/pulp, and no calories from the Fresca -
Stats Frozen margarita (2 ounces tequila, 4.5 ounces Jose Cuervo margarita mix, salt): 27 carb grams, 246 calories.
Margarita on the rocks (1.5 ounces tequila, 1 ounce Triple Sec, 1 ounce fresh lime juice): 8 carb grams, 182 calories.
Sunday, January 16, 2011
Favorite Oatmeal Combinations
I love my oats - old fashioned oats, quick oats, scottish steel cut oats :) the type I eat generally depends on how much prep time I have... nothing beats quick oats - 2 minutes in the microwave, or in a pinch I will just mix them with warm water from the tap and eat after a minute...
favorite things in my oats...besides cinnamon, which is a must in liberal amounts no matter what else I am adding..
dried cherries
raisins
blueberries
strawberries
pumpkin puree
almond butter
natural peanut butter
smart balance omega
vanilla whey protein
Here is a snack I love..its kind of like eating cookie dough:
1/2c oats
1 scoop chocolate whey protein
1 tbsp peanut butter
add enough water to make into a stiff "dough" and eat..yummy
favorite things in my oats...besides cinnamon, which is a must in liberal amounts no matter what else I am adding..
dried cherries
raisins
blueberries
strawberries
pumpkin puree
almond butter
natural peanut butter
smart balance omega
vanilla whey protein
Here is a snack I love..its kind of like eating cookie dough:
1/2c oats
1 scoop chocolate whey protein
1 tbsp peanut butter
add enough water to make into a stiff "dough" and eat..yummy
Sunday, January 9, 2011
"Caramelized" Black Bean "Butter"
This is a rich dip or spread, full of flavor. Good with baked tortilla chips or you could use it for a spread on a sandwich. I made it as one of the appetizers for a New Year's Eve party and served it with baked pita chips and baked bagel chips.
It is from Cooking Light Magazine originally.
1 Tbsp olive oil
4 cups chopped onion
2 (15oz) cans black beans, rinsed and drained
1 Tbsp balsamic vinegar
2 tsp unsweetened cocoa
1/2 tsp salt
1/2 tsp paprika
1 tbsp chopped fresh parsley
Heat oil in a large nonstick skillet over medium-high heat. Add onion, saute 10 minutes or until golden. Place onion, beans, vinegar, cocoa, salt, and paprika in a food processor; process until smooth. place bean mixture in bowl, garnish with parsley. Yield 3 cups.
1 tbsp =
17 calories
0.4g fat
0.7g protein
3.1g carb
0.8g fiber
It is from Cooking Light Magazine originally.
1 Tbsp olive oil
4 cups chopped onion
2 (15oz) cans black beans, rinsed and drained
1 Tbsp balsamic vinegar
2 tsp unsweetened cocoa
1/2 tsp salt
1/2 tsp paprika
1 tbsp chopped fresh parsley
Heat oil in a large nonstick skillet over medium-high heat. Add onion, saute 10 minutes or until golden. Place onion, beans, vinegar, cocoa, salt, and paprika in a food processor; process until smooth. place bean mixture in bowl, garnish with parsley. Yield 3 cups.
1 tbsp =
17 calories
0.4g fat
0.7g protein
3.1g carb
0.8g fiber
Unfried Breaded Vegetables
We made these with zucchini because its what we had in the vegetable drawer.. mushrooms would be good, and I think low fat string cheese cut into quarters would make a decent "mozzarella stick" - I will follow up on that one soon and post if its good!
3 tbsp flour (wheat pastry flour , white flour or chickpea flour)
1 tsp garlic salt
1/2 tsp cayenne pepper
1/2 tsp black pepper
2 egg whites (used egg product because its what I had on hand)
1 Tbsp milk
1 1/2c whole-wheat bread crumbs (we used Italian seasoned)
nonstick cooking spray
3-4 medium green and yellow zucchini - or vegetables of choice
Preheat oven to 450 degrees F. Generously coat a medium baking sheet with cooking spray. Cut the vegetables into 1/2" thick slices.
Place oven rack on top position. (recipe didn't say to do this, but mine was in that position and I thought it may have helped crisp the veggie coating up a little).
Place the flour and spices in a shallow dish, the egg whites and milk in a small bowl (beat slightly), and the bread crumbs in a third shallow dish.
Dredge the vegetables, one at a time, in the flour, then dip in the egg, then roll in the bread crumbs. Place on prepared baking sheets.
Place sheet in oven on top rack and bake 8-10 minutes (we did ten for the zucchini, you might want less with mushrooms) on one side, then loosen with a spatula to be sure the coating doesn't stick and turn them over and bake another 8-10 minutes.
Serve hot with reduced fat ranch dipping sauce (or we had it on the side with pork that had an herb gravy and they went well).
The Nutrition Data is for 24 breaded mushrooms, 6 per person
per serving:
97 calories
6g protein
17g carbohydrate
1g fat
2g fiber
3 tbsp flour (wheat pastry flour , white flour or chickpea flour)
1 tsp garlic salt
1/2 tsp cayenne pepper
1/2 tsp black pepper
2 egg whites (used egg product because its what I had on hand)
1 Tbsp milk
1 1/2c whole-wheat bread crumbs (we used Italian seasoned)
nonstick cooking spray
3-4 medium green and yellow zucchini - or vegetables of choice
Preheat oven to 450 degrees F. Generously coat a medium baking sheet with cooking spray. Cut the vegetables into 1/2" thick slices.
Place oven rack on top position. (recipe didn't say to do this, but mine was in that position and I thought it may have helped crisp the veggie coating up a little).
Place the flour and spices in a shallow dish, the egg whites and milk in a small bowl (beat slightly), and the bread crumbs in a third shallow dish.
Dredge the vegetables, one at a time, in the flour, then dip in the egg, then roll in the bread crumbs. Place on prepared baking sheets.
Place sheet in oven on top rack and bake 8-10 minutes (we did ten for the zucchini, you might want less with mushrooms) on one side, then loosen with a spatula to be sure the coating doesn't stick and turn them over and bake another 8-10 minutes.
Serve hot with reduced fat ranch dipping sauce (or we had it on the side with pork that had an herb gravy and they went well).
The Nutrition Data is for 24 breaded mushrooms, 6 per person
per serving:
97 calories
6g protein
17g carbohydrate
1g fat
2g fiber
Posole Salad with Avocado, Green Chili, Lemon and Cilantro
This is from the Dean and DeLuca Cookbook, my brother-in-law makes this for family BBQs and we all love it!
Serves 8 as a side dish.
1/2 pound dried posole (or 2 cups canned hominy, drained)
2 bay leaves
2 ripe avocados
1/2c packed fresh cilantro leaves, minced
2 lemons
8 small pickled green chilies, minced
1/3c red onion, finely minced
1 1/2 tsp salt
2 Tbsp chili powder
2 tsp ground cumin
cilantro sprigs for garnish
1) soak posole for at least 3 hours or overnight (if using dried). drain, add fresh water and the bay leaves, and boil in a medium saucepan until soft enough to chew comfortably (some people like it at 30 minutes, some at 2 hours). Drain again. Remove and discard bay leaves. (if you are using canned hominy, start with step 2)
2) halve and pit avocados. Scoop the pulp out and chop it into 1/3-inch cubes. Place in a large bowl with the minced cilantro. Squeeze the juice of the lemons into the bowl with the avocado and cilantro. Add the hominy and the remaining ingredients to the bowl. Mix thoroughly but carefully, folding with spatula so you don't smash the avocado. Garnish with cilantro sprigs.
Serves 8 as a side dish.
1/2 pound dried posole (or 2 cups canned hominy, drained)
2 bay leaves
2 ripe avocados
1/2c packed fresh cilantro leaves, minced
2 lemons
8 small pickled green chilies, minced
1/3c red onion, finely minced
1 1/2 tsp salt
2 Tbsp chili powder
2 tsp ground cumin
cilantro sprigs for garnish
1) soak posole for at least 3 hours or overnight (if using dried). drain, add fresh water and the bay leaves, and boil in a medium saucepan until soft enough to chew comfortably (some people like it at 30 minutes, some at 2 hours). Drain again. Remove and discard bay leaves. (if you are using canned hominy, start with step 2)
2) halve and pit avocados. Scoop the pulp out and chop it into 1/3-inch cubes. Place in a large bowl with the minced cilantro. Squeeze the juice of the lemons into the bowl with the avocado and cilantro. Add the hominy and the remaining ingredients to the bowl. Mix thoroughly but carefully, folding with spatula so you don't smash the avocado. Garnish with cilantro sprigs.
"Fake"Thai Chicken and Peanut sauce
Okay - everyone always says this sounds gross but they try it and become converts :) It is a great low-carb, high protein meal with heart healthy, satisfying good fat from natural peanut butter. It tastes like Thai peanut sauce :) so yummy. and I have gotten very lean eating this as my mainstay in the past.
Chicken, Greens beans and Peanut Butter
I prepare meals en masse ahead of time. So start by spraying 4 Pyrex baking dishes with cooking spray (this makes them clean up easier). Preheat oven to 375 degrees.
Place one layer of frozen chicken breasts in each pan, sprinkle liberally with Chachere's Creole Seasoning (available in low sodium). Cover loosely with foil an pace two pans top rack, two bottom rack.
Cook time depends on the thickness of your chicken. usually I set timer for 22 minutes, then switch the pans top-bottom and do another 2 minutes. I like to have it a little underdone so when i reheat my meals it is perfect.
Once chicken is baked and cooled enough to handle...
Cut chicken into bite-size pieces and measure out into plastic-ware containers in the amount you need per meal I use 4oz portions), next add 1 cup french cut frozen green beans, a liberal dash of more creole seasoning and then one tablespoon all natural peanut butter. I have also used almond butter and cashew butter - both yummy!
Put the lids on and stack these meals up in your freezer!
They take about 31/2 minutes to reheat, stir well and enjoy!
This is also a very inexpensive meal! Chicken breasts at costco are 10lbs/19.99, french cut green beans usually less than $1 a bag, and peanut butter is pretty cheap per oz.
Chicken, Greens beans and Peanut Butter
I prepare meals en masse ahead of time. So start by spraying 4 Pyrex baking dishes with cooking spray (this makes them clean up easier). Preheat oven to 375 degrees.
Place one layer of frozen chicken breasts in each pan, sprinkle liberally with Chachere's Creole Seasoning (available in low sodium). Cover loosely with foil an pace two pans top rack, two bottom rack.
Cook time depends on the thickness of your chicken. usually I set timer for 22 minutes, then switch the pans top-bottom and do another 2 minutes. I like to have it a little underdone so when i reheat my meals it is perfect.
Once chicken is baked and cooled enough to handle...
Cut chicken into bite-size pieces and measure out into plastic-ware containers in the amount you need per meal I use 4oz portions), next add 1 cup french cut frozen green beans, a liberal dash of more creole seasoning and then one tablespoon all natural peanut butter. I have also used almond butter and cashew butter - both yummy!
Put the lids on and stack these meals up in your freezer!
They take about 31/2 minutes to reheat, stir well and enjoy!
This is also a very inexpensive meal! Chicken breasts at costco are 10lbs/19.99, french cut green beans usually less than $1 a bag, and peanut butter is pretty cheap per oz.
Spicy Tuna Patties
MMMMM and I don't usually like cooked tuna...
1 can tuna in water, drained
1/4c egg whites
garlic powder or fresh garlic, minced
onion minced or onion flakes
cayenne pepper
1/4c oat bran
mix all thoroughly...preheat nonsitck pan, spray with cooking spay, pour mixture into pan and pat nto patty with spatula..turn over after about 4 minutes (it should be browned and stick together). brown for 3-4 minutes on second side..
Killer with a little bleu cheese dressing and celery sticks...mmmmm
1 can tuna in water, drained
1/4c egg whites
garlic powder or fresh garlic, minced
onion minced or onion flakes
cayenne pepper
1/4c oat bran
mix all thoroughly...preheat nonsitck pan, spray with cooking spay, pour mixture into pan and pat nto patty with spatula..turn over after about 4 minutes (it should be browned and stick together). brown for 3-4 minutes on second side..
Killer with a little bleu cheese dressing and celery sticks...mmmmm
Not Your Mother's Meatloaf
This is an all-time favorite of mine. Make em, freeze em in baggies and nuke em fast for lunch! YUMMMMMM
Not Your Mother's Meatloaf - Laura Creavelle, M&F July 2004
15-16 oz extra lean ground turkey (I used purdue 99% fat-free)
3 tbsp yellow cornmeal
1/2c minced onion
1/4c egg substitute (or 2 egg whites)
1 medium jalapeno pepper, seeded and minced
3/4 tsp salt
1/2c mild or hot salsa (your pick!) salsa verde is good, too!
nonstick cooking spray
Preheat oven to 375 degrees and spray 4 large muffin cups with cooking spray. In a medium bowl, mix together everything but the salsa. Mix well. Divide mixture into four equal amounts, place in prepared muffin cups. Bake 20 - 25 minutes, until done (thermometer should read 165).
Serve topped with 1 tbsp salsa.
Per mini-meatloaf:
170 calories
29g protein
9g carbs
4g fat
1g fiber
This recipe is very tasty, not as spicy as it sounds and is good over rice. Place the mini-loaves in seperate baggies with 1/2 to 1 cup rice and you have made 4 meals for the coming week
Not Your Mother's Meatloaf - Laura Creavelle, M&F July 2004
15-16 oz extra lean ground turkey (I used purdue 99% fat-free)
3 tbsp yellow cornmeal
1/2c minced onion
1/4c egg substitute (or 2 egg whites)
1 medium jalapeno pepper, seeded and minced
3/4 tsp salt
1/2c mild or hot salsa (your pick!) salsa verde is good, too!
nonstick cooking spray
Preheat oven to 375 degrees and spray 4 large muffin cups with cooking spray. In a medium bowl, mix together everything but the salsa. Mix well. Divide mixture into four equal amounts, place in prepared muffin cups. Bake 20 - 25 minutes, until done (thermometer should read 165).
Serve topped with 1 tbsp salsa.
Per mini-meatloaf:
170 calories
29g protein
9g carbs
4g fat
1g fiber
This recipe is very tasty, not as spicy as it sounds and is good over rice. Place the mini-loaves in seperate baggies with 1/2 to 1 cup rice and you have made 4 meals for the coming week
Maple Glazed Pork Roast
I did a 3 pack of pork sirloin roasts.
preheat oven to 400.
while oven preheats, rub roasts with McCormicks grill mates sweet and smoky rub.
line a shallow roasting pan with foil.
place roasts on pan.
bake 30 minutes.
brush with sugarfree maple syrup and bake another 30 minutes or until done through.
cool and portion out into the amounts you need.
pork sirloin is supposed to be as lean as chicken breast and is a nice switch up from poultry in your diet :
http://www.ncpork.org/pages/consumers/nutrition.jsp
preheat oven to 400.
while oven preheats, rub roasts with McCormicks grill mates sweet and smoky rub.
line a shallow roasting pan with foil.
place roasts on pan.
bake 30 minutes.
brush with sugarfree maple syrup and bake another 30 minutes or until done through.
cool and portion out into the amounts you need.
pork sirloin is supposed to be as lean as chicken breast and is a nice switch up from poultry in your diet :
http://www.ncpork.org/pages/consumers/nutrition.jsp
Turkey Burgers
2 lbs extra lean ground turkey
1 med yellow onion minced, here i am thinking a slap chop might be a good investment as i cry my way through mincing
2 tbsp spicy brown mustard or dijon, different mustards would be a way to change flavor of burgers a little.
1 tbsp poultry magic seasoning (recipe said Mrs. dash but I didn't have it) again, different seasoning blends would be a way to change it up.
2 tsp garlic powder
recipe also includes red or green bell pepper , 1/2c chopped but i don't like bell peppers!
preheat grill, brush with a little oil, then divide burgers into your portion amounts. shape into patties, place on grill. spray the back of a spatula with nonstick spray and flatten burgers out. cook 5 minutes a side or until done through
I like turkey burgers because they are easy to heat up in the microwave and eat while I drive....
if you made 6 equal burgers the nutrition info would be : (according to original recipe)
216 calories per burger
10g fat - not sure that is accurate, my turkey was only 8g total for the recipe, so really less than 2g per burger.
4g carbs
30g protein
1 med yellow onion minced, here i am thinking a slap chop might be a good investment as i cry my way through mincing
2 tbsp spicy brown mustard or dijon, different mustards would be a way to change flavor of burgers a little.
1 tbsp poultry magic seasoning (recipe said Mrs. dash but I didn't have it) again, different seasoning blends would be a way to change it up.
2 tsp garlic powder
recipe also includes red or green bell pepper , 1/2c chopped but i don't like bell peppers!
preheat grill, brush with a little oil, then divide burgers into your portion amounts. shape into patties, place on grill. spray the back of a spatula with nonstick spray and flatten burgers out. cook 5 minutes a side or until done through
I like turkey burgers because they are easy to heat up in the microwave and eat while I drive....
if you made 6 equal burgers the nutrition info would be : (according to original recipe)
216 calories per burger
10g fat - not sure that is accurate, my turkey was only 8g total for the recipe, so really less than 2g per burger.
4g carbs
30g protein
Protein Sources
These are from a few different sites, so some repeat info but I like the different amount information... Eat your Meat!
List of Lean Protein Foods
Protein is composed of amino acids, known as the building blocks of muscle. The Dietary Reference Intake (DRI) established by the Institute of Medicine (IOM) of the U.S. National Academy of Sciences for protein is 0.8 g of protein per kg of body weight. While some believe protein is only important for athletes and bodybuilders, a healthy diet should include an adequate amount of protein in addition to fat and carbohydrates.
Chicken Breast
One of the cheapest lean protein sources available, chicken breast provides about 8 g protein per oz. When shopping, look for boneless skinless chicken breasts, as the majority of chicken fat is in and around the skin. To further reduce fat content, trim any remaining fat before cooking.
Lean Beef
In addition to being full of protein, beef is also a good source of B vitamins and iron. However, many consider red meat unhealthy because of high saturated fat content and added hormones. Therefore, when shopping for beef, look for leaner cuts like top round, top sirloin, and flank steak. A general guideline is to look for a minimum 2 g protein to 1 g fat ratio. For ground beef, buy 90 percent lean or leaner. Also, whenever possible buy grass fed beef because this meat contains additional omega-3 fatty acids and conjugated linoleic acid (CLA), both healthy types of fat.
Fish/Seafood
Salmon, tuna and shrimp are just a few sources of seafood lean protein sources. However, be careful with tuna, as excessive consumption can lead to mercury poisoning. The Natural Defense Resource Council reports that tuna can have mercury content anywhere from .09 parts per million (ppm) to more that .5 ppm, depending on the type.
Egg Whites
An egg consists of a white and a yolk. The white is a fast digesting protein while the yolk contains fat and cholesterol in addition to protein. By removing the yolk, you can eliminate a vast majority of the calories present in the egg without sacrificing all the protein content. Egg whites are available by the carton as well as in whole eggs.
Beans
Also high in fiber, beans are one of the rare plant sources of complete protein (containing all essential amino acids). There are a variety of bean types that provide similar nutritional benefits, including navy, pinto and black beans.
Dairy
When shopping for dairy products, look for a high protein content with lower sugar content. Although all dairy items contain some amount of lactose (a simple sugar), milk and especially cottage cheese are good dairy protein sources.
Protein Powder
For individuals who have a difficult time getting the appropriate amount of protein from whole food, protein powder is a convenient alternative. Protein powder can come from a variety of sources, including whey, casein, egg, soy and hemp. To select the type that is right for you, recognize that whey and casein are dairy sources and may cause gastrointestinal discomfort.
1. Chicken Breast – 3.5 oz., 30 grams of protein (Go with the 99% fat-free boneless, skinless variety for the leanest choice.)
2. Turkey – About 7 grams of protein per ounce
3. Tuna – 6 oz. can, 40 grams of protein
4. Salmon – 3.5 oz., 27 grams of protein
5. Eggs – 1 large, 7 grams of protein
6. Milk – 1 cup, 8 grams of protein (Go with 1% or skim)
7. Cottage Cheese – 1/2 cup, 15 grams of protein
8. Almonds, Peanuts, Cashews – 1/4 cup, 8grams, 9 grams, 5 grams of protein
9. Peanut Butter – 2 Tablespoons, 8 grams of protein
10. Yogurt – 8-12 grams of protein per cup
The Top 10
Real-food protein sources
Need more protein in your diet?
Then eat more of these foods, which
have the highest levels of protein.
Food Protein Content
1. Salmon 42 g per fillet
2. Haddock and rockfish 36 g per fillet
3. Chicken breast 35 g per breast
4. Cottage cheese 31 g per cup
5. Veal and lamb 31 g per 3 oz
6. Ricotta cheese 28 g per cup
7. Crab meat 28 g per cup
8. Pork chops 27 g per 3 oz
9. Most cuts of beef 27 g per 3 oz
10. Turkey breast 25 g per 3 oz
11. Lentils, white beans 18 g per cup
List of Lean Protein Foods
Protein is composed of amino acids, known as the building blocks of muscle. The Dietary Reference Intake (DRI) established by the Institute of Medicine (IOM) of the U.S. National Academy of Sciences for protein is 0.8 g of protein per kg of body weight. While some believe protein is only important for athletes and bodybuilders, a healthy diet should include an adequate amount of protein in addition to fat and carbohydrates.
Chicken Breast
One of the cheapest lean protein sources available, chicken breast provides about 8 g protein per oz. When shopping, look for boneless skinless chicken breasts, as the majority of chicken fat is in and around the skin. To further reduce fat content, trim any remaining fat before cooking.
Lean Beef
In addition to being full of protein, beef is also a good source of B vitamins and iron. However, many consider red meat unhealthy because of high saturated fat content and added hormones. Therefore, when shopping for beef, look for leaner cuts like top round, top sirloin, and flank steak. A general guideline is to look for a minimum 2 g protein to 1 g fat ratio. For ground beef, buy 90 percent lean or leaner. Also, whenever possible buy grass fed beef because this meat contains additional omega-3 fatty acids and conjugated linoleic acid (CLA), both healthy types of fat.
Fish/Seafood
Salmon, tuna and shrimp are just a few sources of seafood lean protein sources. However, be careful with tuna, as excessive consumption can lead to mercury poisoning. The Natural Defense Resource Council reports that tuna can have mercury content anywhere from .09 parts per million (ppm) to more that .5 ppm, depending on the type.
Egg Whites
An egg consists of a white and a yolk. The white is a fast digesting protein while the yolk contains fat and cholesterol in addition to protein. By removing the yolk, you can eliminate a vast majority of the calories present in the egg without sacrificing all the protein content. Egg whites are available by the carton as well as in whole eggs.
Beans
Also high in fiber, beans are one of the rare plant sources of complete protein (containing all essential amino acids). There are a variety of bean types that provide similar nutritional benefits, including navy, pinto and black beans.
Dairy
When shopping for dairy products, look for a high protein content with lower sugar content. Although all dairy items contain some amount of lactose (a simple sugar), milk and especially cottage cheese are good dairy protein sources.
Protein Powder
For individuals who have a difficult time getting the appropriate amount of protein from whole food, protein powder is a convenient alternative. Protein powder can come from a variety of sources, including whey, casein, egg, soy and hemp. To select the type that is right for you, recognize that whey and casein are dairy sources and may cause gastrointestinal discomfort.
1. Chicken Breast – 3.5 oz., 30 grams of protein (Go with the 99% fat-free boneless, skinless variety for the leanest choice.)
2. Turkey – About 7 grams of protein per ounce
3. Tuna – 6 oz. can, 40 grams of protein
4. Salmon – 3.5 oz., 27 grams of protein
5. Eggs – 1 large, 7 grams of protein
6. Milk – 1 cup, 8 grams of protein (Go with 1% or skim)
7. Cottage Cheese – 1/2 cup, 15 grams of protein
8. Almonds, Peanuts, Cashews – 1/4 cup, 8grams, 9 grams, 5 grams of protein
9. Peanut Butter – 2 Tablespoons, 8 grams of protein
10. Yogurt – 8-12 grams of protein per cup
The Top 10
Real-food protein sources
Need more protein in your diet?
Then eat more of these foods, which
have the highest levels of protein.
Food Protein Content
1. Salmon 42 g per fillet
2. Haddock and rockfish 36 g per fillet
3. Chicken breast 35 g per breast
4. Cottage cheese 31 g per cup
5. Veal and lamb 31 g per 3 oz
6. Ricotta cheese 28 g per cup
7. Crab meat 28 g per cup
8. Pork chops 27 g per 3 oz
9. Most cuts of beef 27 g per 3 oz
10. Turkey breast 25 g per 3 oz
11. Lentils, white beans 18 g per cup
Amy’s Revamped Chive Quiche Provencal
This is a version of a quiche my Mom would make, she would make it with a flaky, buttery crust...it is good for dinner with a salad to round it out, for breakfast or for an easy to pack lunch..
Amy’s Revamped Chive Quiche Provencal
Mix together :
2c 2% cottage cheese
2 Tbsp dried chives
2T ww flour (or ww pastry flour)
2 lg eggs (or egg beaters)
½ c skim milk
3 - 6oz cans tuna in water, drained and flaked
½ tsp pepper
Turn into a deep dish 9” pie plate that has been sprayed with Pam, bake at 400° for 40 - 55 minutes, until set.
Whole recipe
Calories 960
Fat grams 19.25
Carbohydrates 39 grams
Fiber 2 grams
Protein 150 grams
8 slices - per slice:
120 cal
2.4g fat
4.8g carbohydrates
0.2g fiber
18.7g protein
Its good cold too :)
Amy’s Revamped Chive Quiche Provencal
Mix together :
2c 2% cottage cheese
2 Tbsp dried chives
2T ww flour (or ww pastry flour)
2 lg eggs (or egg beaters)
½ c skim milk
3 - 6oz cans tuna in water, drained and flaked
½ tsp pepper
Turn into a deep dish 9” pie plate that has been sprayed with Pam, bake at 400° for 40 - 55 minutes, until set.
Whole recipe
Calories 960
Fat grams 19.25
Carbohydrates 39 grams
Fiber 2 grams
Protein 150 grams
8 slices - per slice:
120 cal
2.4g fat
4.8g carbohydrates
0.2g fiber
18.7g protein
Its good cold too :)
Greek Egg-Lemon Soup
1 serving (a simple,high-volume soup that serves one as a meal or four as an accompaniment)
½ 10-oz package frozen spinach, thawed and drained
4 egg whites
1 whole egg
2 cans chicken broth, 99% fat free, low sodium
½ tbsp lemon juice (half a fresh lemon)
Bring broth to boil, add spinach and cook a minute to heat thru, lower heat to med-high (simmering).
In a small bowl, scramble the egg/egg whites, add 1/2c of the warm broth and stir, and then add mixture to the pot, squeeze in half a lemon, stir and heat until egg is all cooked.
Whole recipe:
222 calories
6.84g fat
277mg cholesterol
427mg sodium (estimated)
12.4g carbohydrates
4.28g fiber
28.9g protein
½ 10-oz package frozen spinach, thawed and drained
4 egg whites
1 whole egg
2 cans chicken broth, 99% fat free, low sodium
½ tbsp lemon juice (half a fresh lemon)
Bring broth to boil, add spinach and cook a minute to heat thru, lower heat to med-high (simmering).
In a small bowl, scramble the egg/egg whites, add 1/2c of the warm broth and stir, and then add mixture to the pot, squeeze in half a lemon, stir and heat until egg is all cooked.
Whole recipe:
222 calories
6.84g fat
277mg cholesterol
427mg sodium (estimated)
12.4g carbohydrates
4.28g fiber
28.9g protein
Thai Sweet Potato and Sugar Snap Pea Salad
- Oxygen Magazine, July 06
I have brought this to family BBQs and everyone liked it.
Makes 12 servings (small)
Dressing:
1/4c seasoned rice vinegar
1/4c low sodium soy sauce
3 tbsp Smart Balance omega blend mayo
4 tsp fresh ginger, minced
½ tbsp roasted sesame oil
5 cloves garlic, minced (2 ½ tsp pre-minced)
1.5 tbsp natural peanut butter
2 tsp chili garlic sauce
1.5 tsp sugar-free maple syrup
Salad
2 lbs yams, peeled and cut into ½ inch cubes
2 cups (one bag) sugar snap peas, cut into ½ inch pieces
1/2c sliced green onion
1/4c dry-roasted unsalted peanuts, chopped
Place the sweet potatoes on a large saucepan with enough water to cover and bring to a boil, then cook about 7 minutes, until tender but not mushy (test with a fork). Drain and rinse under cold water.
In a blender, mix dressing ingredients on low speed until smooth.
Once the sweet potatoes are cool, put them in a large bowl, add the sugar snap peas, onions and dressing. Mix thoroughly and cover with plastic wrap. Refrigerate for at least 2 hours before serving. Garnish with peanuts before serving.
Nutrients per 128g serving:
Calories 182
Fat 7g
Cholesterol 0
Carbs 27g
Fiber 4g
Protein 4g
this salad is a good source of potassium, magnesium and phosphorous, as well as tasty!
I have brought this to family BBQs and everyone liked it.
Makes 12 servings (small)
Dressing:
1/4c seasoned rice vinegar
1/4c low sodium soy sauce
3 tbsp Smart Balance omega blend mayo
4 tsp fresh ginger, minced
½ tbsp roasted sesame oil
5 cloves garlic, minced (2 ½ tsp pre-minced)
1.5 tbsp natural peanut butter
2 tsp chili garlic sauce
1.5 tsp sugar-free maple syrup
Salad
2 lbs yams, peeled and cut into ½ inch cubes
2 cups (one bag) sugar snap peas, cut into ½ inch pieces
1/2c sliced green onion
1/4c dry-roasted unsalted peanuts, chopped
Place the sweet potatoes on a large saucepan with enough water to cover and bring to a boil, then cook about 7 minutes, until tender but not mushy (test with a fork). Drain and rinse under cold water.
In a blender, mix dressing ingredients on low speed until smooth.
Once the sweet potatoes are cool, put them in a large bowl, add the sugar snap peas, onions and dressing. Mix thoroughly and cover with plastic wrap. Refrigerate for at least 2 hours before serving. Garnish with peanuts before serving.
Nutrients per 128g serving:
Calories 182
Fat 7g
Cholesterol 0
Carbs 27g
Fiber 4g
Protein 4g
this salad is a good source of potassium, magnesium and phosphorous, as well as tasty!
Carb-Load Sweet Potato Cookies (work in progress)
Originally from the Beverly International Newsletter -
This is for any of you eating really clean. If your palate isn't super-clean these will be bland. I am going to keep tweaking the recipe until my boyfriend tastes it and gives it the thumbs up. I like them just fine but they could be a little sweeter.
I also want to play with adding egg whites and protein powder to make them a complete meal.
I also need to calculate the carb amounts. My recipe made nine (odd number.) i made them about the size of a small flat hamburger? So I figure two per meal for breakfast would be about right...I will calculate it all later...and amend this post but i wanted to get the recipe up especially for Pam :) who could make these and eat them Wednesday night.
Carb Load Cookies
You need pre-baked sweet potato!
Preheat oven to 375. Grease/spray a cookie sheet with cooking spray.
Mash together:
6 oz baked sweet potato (peeled)
4 oz ripe banana
1 small yellow zucchini, grated (mine was 7 oz before cutting off ends and grating)
1 cup oats (rolled or quick)
1 tbsp almond butter ( i used peanut butter bc I had it)
1 tsp cinnamon
1 tsp nutmeg ground
1 tsp coriander ( i couldn't find it so i left it out)
Mash all ingredients together, spoon onto cookie sheet and flatten/shape into rounds.
bake 15-25 minutes, until oat are browning and cookies are firm to the touch. allow to cool long enough to set up then move to cooling rack or plate . eat warm or cold :)
Second batch - i added 1/4c splenda and got the thumbs up from Adam, my boyfriend.
I also figured out the nutritional data - this time I divided it into 8 cookies, 2 per serving.
Total recipe
calories 628.5
protein 16.5g
CHO 113.8g
fat 14.25g
Per 2 cookies (8 per recipe)
calories 157
protein 4g (I have a protein shake with them, I am going to play with adding protein the next batch)
CHO 28.45g
fat 3.56g
So a pretty good serving amt for average size female, about the same as having a 1/2c oats in the morning. The splenda intensified the banana flavor and almost made them too sweet for me. Adam likes things sweeter than I do..so I recommend making them without it the first time and adding it to your next batch if you felt they were too bland.
This is for any of you eating really clean. If your palate isn't super-clean these will be bland. I am going to keep tweaking the recipe until my boyfriend tastes it and gives it the thumbs up. I like them just fine but they could be a little sweeter.
I also want to play with adding egg whites and protein powder to make them a complete meal.
I also need to calculate the carb amounts. My recipe made nine (odd number.) i made them about the size of a small flat hamburger? So I figure two per meal for breakfast would be about right...I will calculate it all later...and amend this post but i wanted to get the recipe up especially for Pam :) who could make these and eat them Wednesday night.
Carb Load Cookies
You need pre-baked sweet potato!
Preheat oven to 375. Grease/spray a cookie sheet with cooking spray.
Mash together:
6 oz baked sweet potato (peeled)
4 oz ripe banana
1 small yellow zucchini, grated (mine was 7 oz before cutting off ends and grating)
1 cup oats (rolled or quick)
1 tbsp almond butter ( i used peanut butter bc I had it)
1 tsp cinnamon
1 tsp nutmeg ground
1 tsp coriander ( i couldn't find it so i left it out)
Mash all ingredients together, spoon onto cookie sheet and flatten/shape into rounds.
bake 15-25 minutes, until oat are browning and cookies are firm to the touch. allow to cool long enough to set up then move to cooling rack or plate . eat warm or cold :)
Second batch - i added 1/4c splenda and got the thumbs up from Adam, my boyfriend.
I also figured out the nutritional data - this time I divided it into 8 cookies, 2 per serving.
Total recipe
calories 628.5
protein 16.5g
CHO 113.8g
fat 14.25g
Per 2 cookies (8 per recipe)
calories 157
protein 4g (I have a protein shake with them, I am going to play with adding protein the next batch)
CHO 28.45g
fat 3.56g
So a pretty good serving amt for average size female, about the same as having a 1/2c oats in the morning. The splenda intensified the banana flavor and almost made them too sweet for me. Adam likes things sweeter than I do..so I recommend making them without it the first time and adding it to your next batch if you felt they were too bland.
Black Bean and Coconut Milk Soup
From Fitness magazine February 2006.
30 min |
SERVES 4 -6
•
Soup
• 2 tablespoons olive oil
• 1 small white onion, diced small
• 1 garlic clove, minced
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons chipotle chiles in adobo, minced or 1-1 1/2 teaspoon Tabasco chipotle pepper sauce
• 1/4 cup fresh cilantro, chopped (NOT dried)
• 2 (15 ounce) cans whole reduced sodium black beans (or equivalent amount of freshly cooked black beans)
• 1 (15 ounce) can reduced-fat coconut milk
• 2 1/2 cups water or vegetable broth
• salt
• pepper
Garnishes
• lime wedge
• diced white onion
• fresh cilantro leaves
• diced firm tomato
1. In a soup pot over medium heat, warm the olive oil. Add the onion, garlic, cumin and chipotle. Saute, stirring occasionally for approximately 5 minutes.
2. Add 1/2 cup water, reducing heat to low, continuing to cook for 12-15 minutes or until onion is softened.
3. Add the black beans (plus the bean liquid if using canned), coconut milk, and 2 1/2 cups water or stock. Increase heat to high and bring to a boil.
4. Reduce the heat to medium-low and simmer the soup for 15 minutes.
5. Scoop out 1 cup of the beans and some liquid; place in a mixing bowl. Puree the 1 cup of beans until smooth then return to the soup pot. Stir to thicken, blending more beans if you wish to desired consistency. (Or you can use a hand held immersion blender and blend the soup that way.).
6. Adjust seasoning if necessary, adding salt and pepper as needed.
7. Garnish each serving with lime wedges, diced white onion and cilantro leaves and diced tomatoes.
Calories 71
Calories from Fat 62 (87%)
Amount Per Serving %DV
Total Fat 7.0g 10%
Saturated Fat 1.0g 4%
Monounsaturated Fat 5.0g
Polyunsaturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 5mg 0%
Potassium 47mg 1%
Total Carbohydrate 2.4g 0%
Dietary Fiber 0.4g 1%
Sugars 0.8g
Protein 0.4g 0%
Vitamin A 77mcg 1%
Vitamin B6 0.0mg 2%
Vitamin B12 0.0mcg 0%
Vitamin C 1mg 2%
Vitamin E 0mcg 3%
Calcium 16mg 1%
Iron 0mg 3%
Everyone, even the kids, liked this soup :)
30 min |
SERVES 4 -6
•
Soup
• 2 tablespoons olive oil
• 1 small white onion, diced small
• 1 garlic clove, minced
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons chipotle chiles in adobo, minced or 1-1 1/2 teaspoon Tabasco chipotle pepper sauce
• 1/4 cup fresh cilantro, chopped (NOT dried)
• 2 (15 ounce) cans whole reduced sodium black beans (or equivalent amount of freshly cooked black beans)
• 1 (15 ounce) can reduced-fat coconut milk
• 2 1/2 cups water or vegetable broth
• salt
• pepper
Garnishes
• lime wedge
• diced white onion
• fresh cilantro leaves
• diced firm tomato
1. In a soup pot over medium heat, warm the olive oil. Add the onion, garlic, cumin and chipotle. Saute, stirring occasionally for approximately 5 minutes.
2. Add 1/2 cup water, reducing heat to low, continuing to cook for 12-15 minutes or until onion is softened.
3. Add the black beans (plus the bean liquid if using canned), coconut milk, and 2 1/2 cups water or stock. Increase heat to high and bring to a boil.
4. Reduce the heat to medium-low and simmer the soup for 15 minutes.
5. Scoop out 1 cup of the beans and some liquid; place in a mixing bowl. Puree the 1 cup of beans until smooth then return to the soup pot. Stir to thicken, blending more beans if you wish to desired consistency. (Or you can use a hand held immersion blender and blend the soup that way.).
6. Adjust seasoning if necessary, adding salt and pepper as needed.
7. Garnish each serving with lime wedges, diced white onion and cilantro leaves and diced tomatoes.
Calories 71
Calories from Fat 62 (87%)
Amount Per Serving %DV
Total Fat 7.0g 10%
Saturated Fat 1.0g 4%
Monounsaturated Fat 5.0g
Polyunsaturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 5mg 0%
Potassium 47mg 1%
Total Carbohydrate 2.4g 0%
Dietary Fiber 0.4g 1%
Sugars 0.8g
Protein 0.4g 0%
Vitamin A 77mcg 1%
Vitamin B6 0.0mg 2%
Vitamin B12 0.0mcg 0%
Vitamin C 1mg 2%
Vitamin E 0mcg 3%
Calcium 16mg 1%
Iron 0mg 3%
Everyone, even the kids, liked this soup :)
Spicy and tasty LAAB NUEA (ground beef salad) thailand
Serving Size : 4
1 lb Ground beef (you could also make with ground turkey or chicken)
2 tb Fish sauce (nam pla)
6 Shallots, thinly sliced - chopped
2 tb Ground roasted sticky rice** - ground (prik khee no pon)
1/4 c Lime juice
2 tb Scallion (spring onion),
2 tb Cilantro leaves, chopped
1 t Thai red chili pepper,
15 Mint leaves
Description: The blend of fresh herbs and lime juice makes this salad very refreshing. This laab recipe was taken to Bangkok by the people of the Northeast and is one of the favorite dishes of Thailand. Other meats such as chicken or pork can also be used.
Directions: Combine the ground beef with the lime juice, fish sauce, galangal powder and shallots. Heat a skillet and cook the ground beef mixture on medium-high heat for 5 minutes or until the beef is cooked. Remove the skillet from the heat and add the chopped green onion and cilantro and the ground roasted rice. Mix thoroughly so that everything is well combined. Remove to a serving plate, spoon the ground pepper on the side of the plate if desired, and garnish with the mint leaves. Serve with an accompaniment of raw vegetables, such as long string beans or snake beans, sliced cabbage, green leaf lettuce/Chinese lettuce, basil leaves, and swamp cabbage or spinach.
** TERMS Roasted sticky rice: Prepared by adding raw sticky rice to a hot skillet and cooking until it is golden brown. Add a tablespoon of water to the pan at occasional intervals. Grind in a mortar with a pestle if ground roasted sticky rice is needed.
Galangal (kha): A relative of the ginger root, galangal is pale yellow and has a unique, delicate flavor. Fresh young ginger root, but not dried ginger, is an adequate substitute, but does not properly replace the unique flavor.
Fish sauce (nam pla): A salty, pale brown liquid used widely in Thai cooking, this is made from fermented small fish or shrimp. The fish are salted and fermented in jars and then the liquid is collected. It adds salt to many dishes and is essential for authentic Thai flavors--and is available from Asian food stores.
1 lb Ground beef (you could also make with ground turkey or chicken)
2 tb Fish sauce (nam pla)
6 Shallots, thinly sliced - chopped
2 tb Ground roasted sticky rice** - ground (prik khee no pon)
1/4 c Lime juice
2 tb Scallion (spring onion),
2 tb Cilantro leaves, chopped
1 t Thai red chili pepper,
15 Mint leaves
Description: The blend of fresh herbs and lime juice makes this salad very refreshing. This laab recipe was taken to Bangkok by the people of the Northeast and is one of the favorite dishes of Thailand. Other meats such as chicken or pork can also be used.
Directions: Combine the ground beef with the lime juice, fish sauce, galangal powder and shallots. Heat a skillet and cook the ground beef mixture on medium-high heat for 5 minutes or until the beef is cooked. Remove the skillet from the heat and add the chopped green onion and cilantro and the ground roasted rice. Mix thoroughly so that everything is well combined. Remove to a serving plate, spoon the ground pepper on the side of the plate if desired, and garnish with the mint leaves. Serve with an accompaniment of raw vegetables, such as long string beans or snake beans, sliced cabbage, green leaf lettuce/Chinese lettuce, basil leaves, and swamp cabbage or spinach.
** TERMS Roasted sticky rice: Prepared by adding raw sticky rice to a hot skillet and cooking until it is golden brown. Add a tablespoon of water to the pan at occasional intervals. Grind in a mortar with a pestle if ground roasted sticky rice is needed.
Galangal (kha): A relative of the ginger root, galangal is pale yellow and has a unique, delicate flavor. Fresh young ginger root, but not dried ginger, is an adequate substitute, but does not properly replace the unique flavor.
Fish sauce (nam pla): A salty, pale brown liquid used widely in Thai cooking, this is made from fermented small fish or shrimp. The fish are salted and fermented in jars and then the liquid is collected. It adds salt to many dishes and is essential for authentic Thai flavors--and is available from Asian food stores.
Shake Recipes..
Ahhh the quickest breakfast ever! Everyone's macronutrient amounts needed are a little different so I am not going to calculate nutritional data for these - adjust to your amounts for carbs and fat and protein!
Peaches and Cream:
Frozen peach slices
rice cereal flakes (baby food type is finest)
vanilla protein powder
flaxseed oil
splenda or sweetener of choice
dash of cinnamon
water
blend it up and enjoy :)
Chunky monkey :)
small frozen banana
natural peanut butter
chocolate protein powder
water
dash splenda if needed
blueberry smoothie
In a small bowl, microwave 1/4c oats with enough water to cover (1/2c), set aside.
Place 1c frozen blueberries on the blender, add enough water to cover. Blend until smooth. Add cooked oatmeal , 2 scoops strawberry-kiwi Nectar whey protein (or your favorite fruit or vanilla protein) powder and another cup of water. blend until smooth!
Really refreshing and tasty!
Banana split.....8 oz. lowfat milk or water. 1 scoop vanilla protein powder. 1/2 banana. 1/4 cup chopped pineapple. 2 frozen strawberries and 3 ice cubes.
Mocha Shake:
Cold coffee ( I use leftover, keep a pitcher of it in the fridge, or you could use instant coffee powder)
oats
splenda
chocolate protein powder
flaxseed oil
blend and enjoy ;)
Mango breakfast shake
1 ripe mango, cubed
1/3c oatmeal
vanilla protein powder
cold water
blend all til smooth, yummy
So..there are some ideas to start with! Feel free to post your own variations!
Peaches and Cream:
Frozen peach slices
rice cereal flakes (baby food type is finest)
vanilla protein powder
flaxseed oil
splenda or sweetener of choice
dash of cinnamon
water
blend it up and enjoy :)
Chunky monkey :)
small frozen banana
natural peanut butter
chocolate protein powder
water
dash splenda if needed
blueberry smoothie
In a small bowl, microwave 1/4c oats with enough water to cover (1/2c), set aside.
Place 1c frozen blueberries on the blender, add enough water to cover. Blend until smooth. Add cooked oatmeal , 2 scoops strawberry-kiwi Nectar whey protein (or your favorite fruit or vanilla protein) powder and another cup of water. blend until smooth!
Really refreshing and tasty!
Banana split.....8 oz. lowfat milk or water. 1 scoop vanilla protein powder. 1/2 banana. 1/4 cup chopped pineapple. 2 frozen strawberries and 3 ice cubes.
Mocha Shake:
Cold coffee ( I use leftover, keep a pitcher of it in the fridge, or you could use instant coffee powder)
oats
splenda
chocolate protein powder
flaxseed oil
blend and enjoy ;)
Mango breakfast shake
1 ripe mango, cubed
1/3c oatmeal
vanilla protein powder
cold water
blend all til smooth, yummy
So..there are some ideas to start with! Feel free to post your own variations!
Garlic Shrimp (goong kratiem prik thai)
Very hot – temper the heat with some rice and a side of cucumbers to cool your mouth off! You can reduce the heat by reducing the amount of white pepper.
4 servings
1 lb shrimp, shelled and de-veined
Marinade:
8 cloves garlic
2 tbsp cilantro leaf
1 tsp white pepper
½ tsp salt
2 tbsp Nam Pla fish sauce
1 ½ tbsp sugar (or splenda/sweetener)
Blend all marinade ingredients in blender until smooth.
Place shrimp in a large plastic zip top bag or plastic container, pour the marinade over them. Seal and squish around or shake up to coat, marinate 10 minutes.
Heat a large nonstick pan with a tsp of vegetable or light olive oil over high heat. When the pan is hot, add the shrimp and marinade (the fish sauce will smell awful but tastes fantastic), cook, shaking pan occasionally, until the shrimp are hot and pink through – 4-6 minutes.
The pan sauce is good over rice, too.
I do not have the nutritional info for this but it is pretty low carb and lowfat and a good source of protein.
4 servings
1 lb shrimp, shelled and de-veined
Marinade:
8 cloves garlic
2 tbsp cilantro leaf
1 tsp white pepper
½ tsp salt
2 tbsp Nam Pla fish sauce
1 ½ tbsp sugar (or splenda/sweetener)
Blend all marinade ingredients in blender until smooth.
Place shrimp in a large plastic zip top bag or plastic container, pour the marinade over them. Seal and squish around or shake up to coat, marinate 10 minutes.
Heat a large nonstick pan with a tsp of vegetable or light olive oil over high heat. When the pan is hot, add the shrimp and marinade (the fish sauce will smell awful but tastes fantastic), cook, shaking pan occasionally, until the shrimp are hot and pink through – 4-6 minutes.
The pan sauce is good over rice, too.
I do not have the nutritional info for this but it is pretty low carb and lowfat and a good source of protein.
Ursula's Favorite Chicken - Fluorescent Yellow Vietnamese 5-Spice Chicken
This is my daughter, Ursula's favorite chicken recipe. Everyone loves it, I bring it to BBQs a lot.
You may want to wear gloves when putting the chicken on skewers, it will dye your fingers yellow :) Turmeric is a health-enhancing spice, enjoy it!
I double the recipe for a 2 lb bag of chicken tenders or breasts, if you cut the breasts into strips or chunks and marinate them you get more flavor per piece of chicken because you have more surface area, lol.
The marinade is also good on shrimp and pork, and even cut up veggies like zucchini and mushrooms ;)
3 tbsp oil (I don't usually double the oil)
2 tbsp soy sauce (use low sodium if desired)
3 tbsp minced ginger (in MN the grocery store had jars of minced ginger, here I can't find it so I run ginger root through the food processor)
2 tbsp minced garlic
2 tbsp sugar (you can use splenda but the sugar is minimal and it kind of caramelizes..mm)
2 tsp ground turmeric (the magical fluorescent spice, also supposed to have anti-cancer properties)
1 tsp 5-spice powder
1/2 tbsp sea salt
Mix all ingredients together, place chicken in ziploc bag or container, pour marinade over, zip up, squish around to distribute and marinate 4 hours - overnight in fridge. grill. Yummmmmmmm
You may want to wear gloves when putting the chicken on skewers, it will dye your fingers yellow :) Turmeric is a health-enhancing spice, enjoy it!
I double the recipe for a 2 lb bag of chicken tenders or breasts, if you cut the breasts into strips or chunks and marinate them you get more flavor per piece of chicken because you have more surface area, lol.
The marinade is also good on shrimp and pork, and even cut up veggies like zucchini and mushrooms ;)
3 tbsp oil (I don't usually double the oil)
2 tbsp soy sauce (use low sodium if desired)
3 tbsp minced ginger (in MN the grocery store had jars of minced ginger, here I can't find it so I run ginger root through the food processor)
2 tbsp minced garlic
2 tbsp sugar (you can use splenda but the sugar is minimal and it kind of caramelizes..mm)
2 tsp ground turmeric (the magical fluorescent spice, also supposed to have anti-cancer properties)
1 tsp 5-spice powder
1/2 tbsp sea salt
Mix all ingredients together, place chicken in ziploc bag or container, pour marinade over, zip up, squish around to distribute and marinate 4 hours - overnight in fridge. grill. Yummmmmmmm
11 ways to scramble your eggs/egg whites/egg beaters
1) Turmeric and cumin scramble: 1/4 tsp ground turmeric, 1/4 tsp ground cumin and 1 tsp ground chipotle or black pepper.
2)Garlic and pepper scramble: 1/4 tsp ground turmeric, 1/4 tsp garlic powder or granules, and 1/8 - 1/4 tsp ground black, red or chipotle pepper.
3)Hickory smoked scramble: 1/4 tsp turmeric, 1/4 tsp liquid hickory smoke seasoning, 1/8 - 1/4 tsp ground red or black pepper. For a sausage-like flavor add 1/4 tsp cumin or sage.
4) Tex mex scramble: 1/4 tsp ground turmeric, 1/4 tsp ground cumin, 1/4 tsp dried oregano.
5) Scrambled eggs with chili powder: 1/2 - 1/4 tsp chili powder blend.
6) Italian scramble: 1/4 tsp ground turmeric and 1/4 tsp dried basil, with 1/4 tsp dried oregano. optional: 1/2 tsp minced garlic or 1/4 tsp garlic powder. optional: 1 pinch ground black pepper and/or 2-3 minced sundried tomato halves.
7)French scramble: 1/4 tsp ground turmeric, 1/4 tsp dried tarragon, 1 tsp dried chives ( or 1 tbsp fresh, chopped chives)optional 1/8 tsp ground black pepper.
8) Hungarian scramble: 1/4 tsp paprika with 1/4 tsp dried dill weed, or 1/4 tsp paprika with 1/8 tsp black pepper. optional: add a dash of minced sweet red and/or green bell peppers or onions to the egg mixture before cooking.
9) Chicken and egg scramble: combine one egg and two egg whites and 1-2 oz cooked chicken breast (chopped), with any of the seasoning combos above.
10) Salmon and egg scramble: 1 egg, 2 whites, 1-2 oz cooked flaked salmon, 1/4 tsp turmeric, 1/8 tsp ground red or black pepper, 1/4 tsp dry mustard or dill weed. for a smoky taste add 1/2 tsp liquid hickory smoke seasoning.
11) Turkey and egg scramble: 1 egg, 4 whites, seasoning of your choice, 1-2 strips cooked turkey bacon, minced or cut with shears (you could also use pre-cooked ground turkey breast).
Originally from Muscle and Fitness I think...
2)Garlic and pepper scramble: 1/4 tsp ground turmeric, 1/4 tsp garlic powder or granules, and 1/8 - 1/4 tsp ground black, red or chipotle pepper.
3)Hickory smoked scramble: 1/4 tsp turmeric, 1/4 tsp liquid hickory smoke seasoning, 1/8 - 1/4 tsp ground red or black pepper. For a sausage-like flavor add 1/4 tsp cumin or sage.
4) Tex mex scramble: 1/4 tsp ground turmeric, 1/4 tsp ground cumin, 1/4 tsp dried oregano.
5) Scrambled eggs with chili powder: 1/2 - 1/4 tsp chili powder blend.
6) Italian scramble: 1/4 tsp ground turmeric and 1/4 tsp dried basil, with 1/4 tsp dried oregano. optional: 1/2 tsp minced garlic or 1/4 tsp garlic powder. optional: 1 pinch ground black pepper and/or 2-3 minced sundried tomato halves.
7)French scramble: 1/4 tsp ground turmeric, 1/4 tsp dried tarragon, 1 tsp dried chives ( or 1 tbsp fresh, chopped chives)optional 1/8 tsp ground black pepper.
8) Hungarian scramble: 1/4 tsp paprika with 1/4 tsp dried dill weed, or 1/4 tsp paprika with 1/8 tsp black pepper. optional: add a dash of minced sweet red and/or green bell peppers or onions to the egg mixture before cooking.
9) Chicken and egg scramble: combine one egg and two egg whites and 1-2 oz cooked chicken breast (chopped), with any of the seasoning combos above.
10) Salmon and egg scramble: 1 egg, 2 whites, 1-2 oz cooked flaked salmon, 1/4 tsp turmeric, 1/8 tsp ground red or black pepper, 1/4 tsp dry mustard or dill weed. for a smoky taste add 1/2 tsp liquid hickory smoke seasoning.
11) Turkey and egg scramble: 1 egg, 4 whites, seasoning of your choice, 1-2 strips cooked turkey bacon, minced or cut with shears (you could also use pre-cooked ground turkey breast).
Originally from Muscle and Fitness I think...
Pico de Gallo
Here is a great way to liven up your low fat burgers and chicken breasts, fish or even shrimp - It is fresh and tasty!
2 medium tomatoes, mine weighed 4.5 oz each, about two cups
½ a large onion, 4oz, about ¾ c
1 jalapeno pepper, 1 oz, seeds removed
1 medium lime, mine was about 4.5oz
½ bunch of cilantro (1 cup when chopped)
Dice the tomatoes, onion and jalapeno into small cubes. Chop the cilantro. Place in a medium bowl. Roll the lime around while pressing down on it, then cut in half and squeeze the juice into the bowl with the other ingredients.
This made about 3 cups.
Total 170 calories
6g protein
41.4g carbohydrates
<1.6g fat
8.4g fiber
Per ½ cup serving:
28.3 calories
1g protein
6.9g carbohydrates
.26g fat
1.4g fiber
It is even better if you cover it and let it meld together in the fridge overnight!
You can top just about anything with it, try it on burgers!
2 medium tomatoes, mine weighed 4.5 oz each, about two cups
½ a large onion, 4oz, about ¾ c
1 jalapeno pepper, 1 oz, seeds removed
1 medium lime, mine was about 4.5oz
½ bunch of cilantro (1 cup when chopped)
Dice the tomatoes, onion and jalapeno into small cubes. Chop the cilantro. Place in a medium bowl. Roll the lime around while pressing down on it, then cut in half and squeeze the juice into the bowl with the other ingredients.
This made about 3 cups.
Total 170 calories
6g protein
41.4g carbohydrates
<1.6g fat
8.4g fiber
Per ½ cup serving:
28.3 calories
1g protein
6.9g carbohydrates
.26g fat
1.4g fiber
It is even better if you cover it and let it meld together in the fridge overnight!
You can top just about anything with it, try it on burgers!
Ultimate Taco Salad (my version)
1 serving as big as your head...
4 oz extra lean ground turkey
1/4c chopped onion
2 tsp spicy taco seasoning
3.5c salad greens
3 mini-tomatoes
1/2 medium avocado
3 large black olives
1/4c fat free cheddar cheese
1 tbsp low fat sour cream
1/8 of a lime
Cook the turkey and onion, once fully cooked add the taco seasoning and a splasj of water, reduce heat and cook until sauce thickens.
Place the lettuce, tomatoes and avocado in a large bowl, top with turkey mixture, cheese, sour cream and olives, then squeeze the lime over the top. Enjoy!
Calories 373
fat 13.9g,
Sat fat 3g,
polyunsat fat 1.7g,
monounsat fat 6.5g
cholesterol 9.46mg
sodium 846mg
potassium 578mg
CHO 26.8g
fiber 8.02g
sugars 2.5g
Protein 39.5g
This is a high volume meal, the calories seem high but that is due to the amount of fat. The fat comes from good sources, so don't stress over it!
4 oz extra lean ground turkey
1/4c chopped onion
2 tsp spicy taco seasoning
3.5c salad greens
3 mini-tomatoes
1/2 medium avocado
3 large black olives
1/4c fat free cheddar cheese
1 tbsp low fat sour cream
1/8 of a lime
Cook the turkey and onion, once fully cooked add the taco seasoning and a splasj of water, reduce heat and cook until sauce thickens.
Place the lettuce, tomatoes and avocado in a large bowl, top with turkey mixture, cheese, sour cream and olives, then squeeze the lime over the top. Enjoy!
Calories 373
fat 13.9g,
Sat fat 3g,
polyunsat fat 1.7g,
monounsat fat 6.5g
cholesterol 9.46mg
sodium 846mg
potassium 578mg
CHO 26.8g
fiber 8.02g
sugars 2.5g
Protein 39.5g
This is a high volume meal, the calories seem high but that is due to the amount of fat. The fat comes from good sources, so don't stress over it!
Super News About Soup
Super News About Soup
(From Real Age tips)
If you choose soup when hunger strikes, you could be placing yourself on the path to weight loss.
In a yearlong study of overweight people on a reduced-calorie diet, snacking on soup each day led to more weight loss than noshing on a calorie-equivalent amount of energy-dense snack foods. The key difference: even though the soup and the high-energy snack had the same number of calories, the soup took up more space in people's bellies. Thus, the soup eaters felt less hungry later and ate less over the course of the day.
RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.
Snacking on foods that have a low ratio of calories to mass -- such as air-popped popcorn, vegetable broth-based soups, and fresh produce -- may help you eat fewer calories overall and aid weight loss efforts. When incorporating soup into your weight-reduction plan, steer clear of cream-based varieties, which are high in fat and calories. Instead, choose soups with a base of chicken broth or vegetable broth and those loaded with vegetables, kidney beans, lentils, or brown rice to keep you satisfied and help you trim down. In a study of overweight and obese people, those who ate two servings of low-energy dense soup per day as part of a reduced-calorie diet lost an average of almost 16 pounds over the yearlong study period. The people who ate two servings of high-energy dense snack foods per day lost an average of just over 10.5 pounds -- 35 percent less than the soup-snacking group.
Provision of foods differing in energy density affects long-term weight loss. Rolls, B. J., Roe, L. S., Beach, A. M., Kris-Etherton, P. M., Obesity Research 2005 Jun;13(6):1052-1060.
(From Real Age tips)
If you choose soup when hunger strikes, you could be placing yourself on the path to weight loss.
In a yearlong study of overweight people on a reduced-calorie diet, snacking on soup each day led to more weight loss than noshing on a calorie-equivalent amount of energy-dense snack foods. The key difference: even though the soup and the high-energy snack had the same number of calories, the soup took up more space in people's bellies. Thus, the soup eaters felt less hungry later and ate less over the course of the day.
RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.
Snacking on foods that have a low ratio of calories to mass -- such as air-popped popcorn, vegetable broth-based soups, and fresh produce -- may help you eat fewer calories overall and aid weight loss efforts. When incorporating soup into your weight-reduction plan, steer clear of cream-based varieties, which are high in fat and calories. Instead, choose soups with a base of chicken broth or vegetable broth and those loaded with vegetables, kidney beans, lentils, or brown rice to keep you satisfied and help you trim down. In a study of overweight and obese people, those who ate two servings of low-energy dense soup per day as part of a reduced-calorie diet lost an average of almost 16 pounds over the yearlong study period. The people who ate two servings of high-energy dense snack foods per day lost an average of just over 10.5 pounds -- 35 percent less than the soup-snacking group.
Provision of foods differing in energy density affects long-term weight loss. Rolls, B. J., Roe, L. S., Beach, A. M., Kris-Etherton, P. M., Obesity Research 2005 Jun;13(6):1052-1060.
Catalan Potato Lima Soup
My family liked this, it was from one of the Moosewood cookbooks by Mollie Katzen, a great source for tasty recipes!
2c chopped onions
2 tsp olive oil
4c sliced or cubed potatoes
2c cooked fresh or frozen green lima beans
4c water or vegetable stock (I used 1/2 chicken and 1/2 vegetable broth)
1/4c chopped cilantro
salt and ground black pepper to taste
1c skim milk or buttermilk (or I have used plain soy milk)
Garnish - roasted red pepper strips or pimento strips
I garnished it with crumbled turkey bacon and croutons for my family.
Saute the onions in the oil for about 5 minutes, until translucent. Add the potatoes, lima beans, and water or stock and bring to a boil. Add the cilantro and salt and pepper to taste, lower the heat, and simmer for 10 minutes. Puree in batches in a blender or food processor, return to the soup pot, and gently reheat. if you prefer a creamy soup, stir in the milk or soy milk into the soup and gently reheat. garnish and serve.
Per 9-oz serving
217 cal
6.7g pro
2.1g fat,
44.7g cho 4.2g fiber
0 cholesterol
2c chopped onions
2 tsp olive oil
4c sliced or cubed potatoes
2c cooked fresh or frozen green lima beans
4c water or vegetable stock (I used 1/2 chicken and 1/2 vegetable broth)
1/4c chopped cilantro
salt and ground black pepper to taste
1c skim milk or buttermilk (or I have used plain soy milk)
Garnish - roasted red pepper strips or pimento strips
I garnished it with crumbled turkey bacon and croutons for my family.
Saute the onions in the oil for about 5 minutes, until translucent. Add the potatoes, lima beans, and water or stock and bring to a boil. Add the cilantro and salt and pepper to taste, lower the heat, and simmer for 10 minutes. Puree in batches in a blender or food processor, return to the soup pot, and gently reheat. if you prefer a creamy soup, stir in the milk or soy milk into the soup and gently reheat. garnish and serve.
Per 9-oz serving
217 cal
6.7g pro
2.1g fat,
44.7g cho 4.2g fiber
0 cholesterol
Easy Thai-style Cucumber Salad
Slice one large cucumber into very thin slices
slice one small red onion into very thin slices
Mix together:
1/4c rice vinegar
tbsp splenda (or more to taste)
1/4 tsp hot pepper flakes
1/4 tsp salt
toss dressing with cukes. When ready to serve add fresh chopped cilantro.
Especially yummy with Lean sirloin sliced over the top.
slice one small red onion into very thin slices
Mix together:
1/4c rice vinegar
tbsp splenda (or more to taste)
1/4 tsp hot pepper flakes
1/4 tsp salt
toss dressing with cukes. When ready to serve add fresh chopped cilantro.
Especially yummy with Lean sirloin sliced over the top.
Clean Banana Bread (a work in progress)
This is a little high in fat, but it is heart healthy fat. There is no wheat or gluten in it. I made it this time with sugar-free maple syrup, the original recipe called for agave syrup which I have read is about the same as high fructose corn syrup when it its your system. If you are not a fan of artificial sweeteners, i would say use honey or agave..at least they are natural.
I am thinking next recipe I may try substituting some apple sauce for part of the oil, which would reduce the fat and calories a little and maybe the need for sweetener. The reduction of sweetener will be the third version. I try to only change one thing at a time so i know what effect it has on the final product.
Ok..enough rambling - get to the recipe already, huh?
Makes 2 loaves, 9X5 loaf pans, spray liberally with oil, mine both stuck to the bottom.
preheat oven to 350 degrees F.
Mix together in a large bowl:
1 1/3 c sugar-free maple syrup
1c olive oil
4 large eggs
6 medium very ripe bananas (about 7-7 7/8 inch long), mashed
2 tsp vanilla extract
In a seperate bowl whisk together:
3 1/2 c chickpea flour (bob's red mill makes the one i have)
1/2 tsp baking soda
1/2 tsp salt
2 tsp cinnamon
add the dry ingredients to the wet and combine well. Pour into oiled pans and bake until toothpick comes out clean from center. i baked them about an hour. I started with 45 minutes, then an aditional 10, then an aditional 5..they were still very moist and cake-like, so maybe a fw more minutes would have made them hold together better.
per loaf:
calories 2349
carbohydrates 253.33g
fat 137.1g
protein 59g
fiber 44g
I divided it into 8 slices to fit my breakfast carbohydrate amount:
per slice (8 slices)
calories 293
carbohydrates 31.66g
fat 17.13g
protein 7.37g
fiber 5.5g
I have this on the way to work with a whey shake ;) mmm tasty! Everyone who has tried it likes it, including the kids.
I am thinking next recipe I may try substituting some apple sauce for part of the oil, which would reduce the fat and calories a little and maybe the need for sweetener. The reduction of sweetener will be the third version. I try to only change one thing at a time so i know what effect it has on the final product.
Ok..enough rambling - get to the recipe already, huh?
Makes 2 loaves, 9X5 loaf pans, spray liberally with oil, mine both stuck to the bottom.
preheat oven to 350 degrees F.
Mix together in a large bowl:
1 1/3 c sugar-free maple syrup
1c olive oil
4 large eggs
6 medium very ripe bananas (about 7-7 7/8 inch long), mashed
2 tsp vanilla extract
In a seperate bowl whisk together:
3 1/2 c chickpea flour (bob's red mill makes the one i have)
1/2 tsp baking soda
1/2 tsp salt
2 tsp cinnamon
add the dry ingredients to the wet and combine well. Pour into oiled pans and bake until toothpick comes out clean from center. i baked them about an hour. I started with 45 minutes, then an aditional 10, then an aditional 5..they were still very moist and cake-like, so maybe a fw more minutes would have made them hold together better.
per loaf:
calories 2349
carbohydrates 253.33g
fat 137.1g
protein 59g
fiber 44g
I divided it into 8 slices to fit my breakfast carbohydrate amount:
per slice (8 slices)
calories 293
carbohydrates 31.66g
fat 17.13g
protein 7.37g
fiber 5.5g
I have this on the way to work with a whey shake ;) mmm tasty! Everyone who has tried it likes it, including the kids.
The General's Spicy Chicken (tsao's)
A less greasy version of General Tsao's chicken , from a Martin Yan cookbook
The General's Spicy Chicken serves 4
12 oz boneless, skinless chicken breasts, cut into 3/4" pieces
Marinate the chicken in 2 Tbsp soy sauce (you could use low sodium soy sauce)and 2 tbsp cornstarch
For the Sauce:
2 tbsp hoisin sauce
2 tbsp rice vinegar
2 tbsp water
1 1/2 tbsp light soy sauce
2 tsp sesame oil
2 tsp sugar (you could use splenda)
1 1/2 tsp hot pepper sauce
to cook
2 tbsp cooking oil
10 dried whole chilis
2 tsp garlic, chopped
3 green onions, cut into 1" pieces
Combine marinade ingredients in a bowl, add the chicken and stir to coat. let stand 15 minutes.
Combine the sauce ingredients in a bowl.
Place a wok over high heat until hot. Add oil and swirl. Add chilis and cook 10 seconds, add chicken and garlic - stirfry 2 minutes. Add onions and sauce - cook until sauce thickens - 2-3 minutes. Continue cooking to caramelize or until all pieces are well-coated, about 1 minute.
You could serve it over brown rice, with a side of broccoli for a complete, healthy meal!
The General's Spicy Chicken serves 4
12 oz boneless, skinless chicken breasts, cut into 3/4" pieces
Marinate the chicken in 2 Tbsp soy sauce (you could use low sodium soy sauce)and 2 tbsp cornstarch
For the Sauce:
2 tbsp hoisin sauce
2 tbsp rice vinegar
2 tbsp water
1 1/2 tbsp light soy sauce
2 tsp sesame oil
2 tsp sugar (you could use splenda)
1 1/2 tsp hot pepper sauce
to cook
2 tbsp cooking oil
10 dried whole chilis
2 tsp garlic, chopped
3 green onions, cut into 1" pieces
Combine marinade ingredients in a bowl, add the chicken and stir to coat. let stand 15 minutes.
Combine the sauce ingredients in a bowl.
Place a wok over high heat until hot. Add oil and swirl. Add chilis and cook 10 seconds, add chicken and garlic - stirfry 2 minutes. Add onions and sauce - cook until sauce thickens - 2-3 minutes. Continue cooking to caramelize or until all pieces are well-coated, about 1 minute.
You could serve it over brown rice, with a side of broccoli for a complete, healthy meal!
Cilantro Lime Dipped Shrimp
(The George Foreman Lean Mean Fat Reducing Grilling Machine Cookbook)
2 tsp olive oil
1/4c lime juice
2 TBSP fresh cilantro, chopped
1/4 tsp cayenne pepper
1/2 tsp salt
1/2 tsp black pepper
16 jumbo uncooked shrimp, peeled and deveined , tails removed (I used tail-on, frozen colossal shrimp)
4 8-inch wooden skewers, soaked in water and drained (I skipped the skewers and just threw the shrimp on the indoor grill)
Mix the oil, lime juice, cayenne, salt and pepper to make a marinade. Place the shrimp in the marinade, tossing to coat, and refrigerate 1-2 hours. Coat the grill with cooking spray and preheat 5 minutes. Arrange 4 shrimp on each skewer and grill widthwise (horizontally) for 1 1/2 - 2 1/2 minutes.
4 servings per serving:
77 calories
5g fat
2g cho
5g pro
47mg cholesterol
345mg sodium
Hoisin BBQ chicken from Cooking Light Cookbook
This recipe is really tasty and the sauce is good on everything!
BBQ Sauce:
2/3c hoisin sauce
3 tbsp rice wine or sake (I used cooking sherry because it was on hand)
3 Tbsp low-sodium soy sauce
3 tbsp ketchup
2 tbsp brown sugar (I used the splenda blend, so only 1 tbsp)
1 tbsp minced garlic
remaining ingredients:
8 skinless chicken legs (about 2 lbs)
8 skinless chicken thighs (about 2 lbs)
cooking spray
1. Prepare bbq sauce by combining first 6 ingredients in a medium bowl. Place 3/4 c sauce in a cup/bowl and refrigerate.
2.Take remaining 3/4c sauce and pour over chicken, either in a large bowl or large ziplock bag. Refrigerate 8 hours or overnight.
3. Preheat oven to 375 degrees.
4. Remove chicken from marinade and reserve for basting once during cooking. Place chicken on a broiler pan coated with cooking spray. Bake for 30 minutes, turn chicken, baste with resreved marinade(not the sauce you set aside in the separate cup/bowl). Bake additional 20 minutes, or until done. Discard marinade.
5 bring remaining sauce (the stuff you set aside) to a boil in a small saucepan; reduce heat and cook until slightly thickened (about 5 minutes). Drizzle chicken with sauce.
Yield 8 servings (1 drumstick, 1 leg, 1 tbsp sauce)
Calories 241
fat 6.1g
Protein 26.6g
CHO 17.8g
Fiber 0.7g
Iron 1.7mg
calcium 26mg
Spicy Tomatillo Scramble
At one point I was working my way through the South Beach Diet Quick and Easy Cookbook. I like South Beach because the phase one recipes usually fit into pre-comp type diets and there is usually a lot of interesting flavor. I also like that the nutritional info is included.
Here is a great breakfast recipe:
Spicy Tomatillo Scramble
2 1/2 tsp canola oil, divided ( I actually used 1 tsp for cooking the veggies and then just sprayed the pan for the eggs)
1 med tomatillo, papery skin removed, diced 1/4 inch
1/2 small onion, diced
3 large eggs, slightly beaten
2 TBSP salsa of choice ( I used medium cilantro salsa, mmm)
S&P to taste
Heat 1 tsp oil in med skillet over med0high heat. Add tomatillo and onion. Reduce haet to medium and cook, stirring frequently, until veggies are softened and lightly browned, about 4 minutes. Remove from skillet.
Spray skillet with non-stick spray (or heat remaining oil): add eggs, reduce heat to low and allow eggs to set, 2 minutes. Sprinkle veggies over eggs , season with S&P, and scramble until just cooked, about 1 minute more. Serve with salsa. (I actually mix the salsa in with the eggs when I beat them, it makes them moister and tastier, IMO).
Makes 2 servings (I eat the whole recipe )
190 calories
13g fat, 3 sat
10g protein
5g carbohydrate
0 fiber
350mg sodium
Ranchero Eggs
From Muscle media magazine (defunct now):
Ranchero eggs
2c egg substitute, liquid, southwestern style or plain
1/2 medium yellow onion, chopped
1/2 medium red pepper, seeded and chopped
1 tsp olive or enova oil
1 package taco seasoning mix
1/4c water
3/4 pound extra lean ground turkey
In a large non-stick pan, over medium high heat, cook the onion and peppers in the oil for 2 minutes until the onion starts to brown. Add the ground turkey and break it up with a spatula as it cooks. When the turkey is pretty much cooked, add the seasoning mix and water.Simmer 2-3 minutes until mixture thickens, stirring occasionally. Stir in egg substitute and scramble until eggs are firm. Optional - serve with warm tortillas and top with salsa. (I ate it all by itself and it was really good!
4 servings,
Per serving:
203 calories
6g fat
32g protein
4g carbs
Spice-rubbed Chicken Fingers (South Beach Diet)
Serves 2
Try a new take on chicken with this zesty Caribbean-inspired recipe. A cilantro dipping sauce (included in recipe) makes the best accompaniment, but you may choose to substitute a prepared sugar-free barbecue sauce. Approved for all Phases.Ingredients
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/2 pound chicken-breast tenders
1/4 cup cilantro sprigs
2 tablespoons parsley sprigs
2 tablespoons blanched, slivered almonds
1/2 clove garlic
1/2 serrano chile pepper, seeded (wear plastic gloves when handling)
1/16 teaspoon salt
1 tablespoon lime juice
1 tablespoon extra virgin olive oil
1 tablespoon water
Sprig cilantro, for garnish
Instructions
Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler.
In a cup, combine the chili powder, cumin, and salt. Cut two 1/2-inch-deep slashes in each side of the chicken tenders. Rub the spice mixture over the chicken, pressing it into the slits. Place the chicken in a baking pan and coat completely with cooking spray. Let stand for 10 minutes.
In a food processor, combine the cilantro, parsley, almonds, garlic, chile pepper, and salt. Process until chopped. While the processor is running, add the lime juice and oil through the feed tube, stopping the machine once or twice to scrape down the sides of the container until the sauce is smooth. Pour the sauce into a bowl. Stir in the water, cover, and chill until ready to serve.
Place the chicken on the prepared rack and grill or broil 6 inches from the heat, turning several times, for 15 minutes, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear. Serve with the sauce and garnish with the cilantro.
Recipe from The South Beach Diet Cookbook
Warm Blueberry Cinnamon Quinoa
This is a tasty breakfast dish to make ahead and portion out. I still have a small protein shake with it...
1 cup coconut milk
1 cup water
1 cup quinoa (rinse well to rinse off saponins before cooking)
2 cups fresh or frozen blueberries
1/2 tsp ground cinnamon
Combine coconut milk, water, cinnamon and quinoa in a medium saucepan. Bring to a boil over high heat. reduce heat to med-low, cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat and let stand, covered, for 5 minutes. Stir in blueberries (and a little splenda if you like it sweeter).
5 servings
per serving:
247.2 calories
11g fat
32g carbohydrates
5.6g protein
Beef with Broccoli
From the cookbook "weight watchers Take Out Tonight" every thing I have made from this cookbook has been good, and the family liked it , too.
makes 4 servings
3/4lb beef top round, trimmed of visible fat, cut into thin strips (I used extra lean ground beef because its what I had on hand)
2 tbsp corn starch
1/2c low sodium beef broth
2 tbsp oyster sauce
2 tbsp honey
2 tbsp red sodium soy sauce
1 tbsp dry sherry
1 lb broccoli, cut into florets (4 cups)
2 tsp canola oil
1 tbsp minced fresh ginger
3 garlic cloves
(I added one onion, sliced)
combine the beef with 1 tbsp cornstarch, toss well to coat and set aside. combinethe remaining 1 tbsp cornstarch, the broth, oyster sauce, honey, soy sauce and sherry in a small bowl. set aside.
Bring a large pot of water to a boil, add the broccoli and cook until crisp-tender, 3-4 minutes. drain.
heat a non-stick wok over med-high heat until a water drop sizzles. swirl in the oil then add the beef. stir fry till cooked through, 3-4 minutes, transfer to a plate.
(I cooked the oinon at this point, until tender-crisp then..) add the ginger and garlic to the wok and stir fry until fragrant, about 20 seconds. add the broth mixture and cook, stirring constantly, until mixture boils and thickens, about 1 minute. add the beef and broccoli and cook 1 minute, til heated through.
Per Serving (4 servings)
216 calories
6g fat
18g carbohydrates
2 g fiber
23g protein
Chicken Picante
serves 4 ( I didn't calculate nutrients, sorry. Not much besides the protein)
4 boneless, skinless frozen chicken breasts
1c med. chunky salsa
1/4c Dijon mustard
2 tbsp lime juice
cilantro, chopped, for garnish
preheat oven to 375. line baking dish with foil. In a bowl, mix salsa, dijon and lime juice. place frozen chicken breasts in foil lined baking dish, top with salsa mixture. cover with foil and bake for 40 minutes. remove foil and continue cooking for about 10-15 minutes (til chicken is cooked through to 170).
This is off the back of the chicken package. It was tasty :) the original called for it to be topped with sour cream.
Coconut Shrimp Curry
This is from the South Beach Diet newsletter.
I love coconut curry!!!!
Your body processes the fat from coconut differently, so don't stress over the fat content.
Coconut Shrimp Curry
Phase 2
Serves 2
Description
When making a curry, toast or warm the curry paste in liquid first, before adding other ingredients, to bring out the fragrant, complicated flavors. Opt for red curry paste as opposed to green, which is spicier, and make sure you use unsweetened coconut milk; not the thick, sweetened kind. We like to serve this over brown rice, but watch the curry ? it cooks quickly and it will be done before the rice is finished cooking.
Tip: Since there's no oil in the pot, you must keep stirring the peppers and onions as they cook.
Ingredients
1 cup unsweetened light coconut milk, divided
1 teaspoon red Thai curry paste
1/2 large red pepper, thinly sliced
1/2 small onion, thinly sliced
2 teaspoons Splenda® or sugar substitute
1 teaspoon fish sauce
10-12 oz extra-large shrimp
1 tablespoon fresh lime juice
Sliced fresh basil leaves and fresh lime wedges for garnish
Instructions
1. In medium saucepan over medium heat, bring 1/4 cup of the coconut milk and the curry paste to simmer. Add peppers and onions; cook 4 minutes, stirring often. Stir in remaining 3/4 cup coconut milk, Splenda®, and fish sauce. Bring to a simmer; let cook 1 minute.
2. Add shrimp; cook 3 minutes, until shrimp is cooked through, stirring once to flip shrimp. Remove from heat; stir in lime juice. Serve over rice, garnish with basil and additional lime.
Nutritional Information:
399 calories
19 g total fat (13 g saturated fat)
235 mg cholesterol
19 g carbohydrate
37 g protein
2 g fiber
520 mg sodium
Jeffrey's Secret Spice Blend
This is from a cookbook called "The Spice of Life" by Jeffrey C. Leeds it is a cookbook of chicken recipes from around the world and I use it often!
This spice seasoning is what I used when I made chicken fingers tonight - I mixed it with chickpea flour and a little Prudhomme's poultry magic blend. It was Yummy!
blend together:
2 tbsp chili powder
2 tsp fennel seed, ground
2 tsp mustard seed, ground
1 tsp cayenne pepper
1 tsp cinnamon
1 tsp dried mint
1 tsp dill weed
1 tbsp black pepper
1 tbsp onion powder
1 tbsp garlic powder
2 tbsp sweet paprika
1 tsp ground cumin
Use as a dry rub or add to recipes for spice ;)
Chicken Fingers
Cut Up boneless skinless chicken breasts into strips.
Preheat oven to 400 degrees, spray a baking sheet with Pam.
In a gallon size plastic bag, mix together:
1/2c chickpea flour
2 tbsp secret spice blend
dash Prudhomme"s Poultry Magic http://www.kpauls.com/site296.php
dash cayenne pepper
Shake chicken pieces in seasoning bag to coat, place on sprayed sheet, spray top with light coating pam. Bake 15 minutes.
Yummy.
Chickpea flour is high in protein and a nice non-wheat alternative for coating things.
The kids liked these, too.
Turkey Breakfast Sausage
These go great with potato pancakes - and the recipe makes a lot so you have them left over for your weekday breakfasts, too!
Turkey breakfast sausage (cooking light magazine)
1tbsp olive oil
1/2c finely chopped onion
1/2c peeled and shredded fuji or breaburn apple
1 garlic clove, minced
1 tsp dried thyme (or tbsp fresh, chopped)
1 tsp dried, rubbed sage (or tbsp fresh, chopped)
1 tsp salt
1/2 tsp black pepper
2 pounds ground turkey breast
cooking spray
Heat olive oil in a non-stick pan over med-high heat. Add onion and apple, saute 3 minutes. Add garlic, saute 30 seconds. remove from pan and cool completely (stick it in the fridge while you prep the turkey and make the potato pancake mix above).
Combine the turkey and herbs/spices, stirring well to combine (I have found with turkey it works best to just get in there with your hands), add the cooled onion and apple mixture and mix well again.
Divide the mixture into 24 equal portions (divide it in half, then divide those in half, and those into three each). Shape each portion into a 1/2-inch patty. I laid out parchment paper on the counter and made the patties and placed them on the paper.
Heat a large nonstick skillet over medium heat, coat with cooking spray and add as many patties as will fit, cook 3 minutes on the first side, turn over and cover (this keeps them a little moister). You can keep the finished ones warm in the oven with the potato pancakes (above) on a plate with a paper towel under them. repeat cooking with remaining patties.
Yields 8 servings, 3 patties per serving
per 3 patties - 155cal
2.5g fat
28.1g pro
3.4g cho
0.7g fiber
70mg cholesterol
1.5mg iron
349mg sodium
23mg calcium
They are pretty good - a little dry, but that is hard to get around with the extra lean turkey. Still a nice addition to your breakfast choices!
Asian Chicken Burgers with Wasabi Ketchup
Guilt-free burgers from Shape magazine, April 2006
Asian Chicken Burgers with Wasabi Ketchup
Serves 4 Prep time 10 minutes Cook time 6-12 minutes
1 lb ground chicken or turkey breast (I used purdue 99% fat free turkey breast)
1/4c chopped fresh cilantro
2 cloves garlic, minced
1 tsp reduced-sodium soy sauce
1 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper
cooking spray
4 tbsp ketchup
1 tsp wasabi paste
1. In a large bowl combine first 7 ingredients well. Shape into 4 patties, each about 1 inch thick.
2. coat a large grill pan or griddle (or use your george foreman grill) with cooing spray and set over medium heat. When pan/grill is hot, add burgers and cook 5-6 minutes each side (5-6 minutes total on the foreman) until cooked through.
3. mean while mix ketchup and wasabi paste well in a small bowl.
Serve burgers on whole wheat rolls (or just with a lot of vegetables) and 1 tbsp ketchup mixture.
1 burger & 1 tbsp wasabi ketchup:
261 calories
9g fat
27g carbs
18g protein
4g fiber
57mg calcium
1.4mg iron
792mg sodium
Those numbers seem odd to me, seems a little high in carbs for the ingredients and low in protein, when I made a similar meatloaf recipe one serving was 29g of protein and 9g carbs.... Anyhow - my family liked these and it is an easy recipe to make ahead and put the burgers into plastic baggies for later meals.
Cheesy Baked Artichokes (South Beach Diet)
Cheesy baked artichokes South Beach Diet
2 packages (9oz each) frozen artichoke hearts
1 tbsp lemon juice
3 tbsp ground pecans (I whirled mine in a coffee grinder)
2 tbsp grated parmesan cheese
1 tsp italian seasoning, crushed
1 clove garlic, minced
1 tsp extra virgin olive oil
Preheat oven to 375 degrees F. Coat a 9" glass pie plate with cooking spray.
Place the artichokes in a colander and rinse well with cold water to seperate (break them apart with your hands). Drain well, then pat dry with paper towels. place in the pie plate and sprinkle with the lemon juice.
In a small bowl, combine the pecans, cheese, italian seasoning, garlic and oil. Sprinkle the mixture evenly over the artichokes.
Bake for 15 minutes, or until the topping is golden.
Makes 4 servings
Per serving:
110 cal
6g fat, 1g sat
5g pro
12g cho, 8g fiber
0 cholesterol
170mg sodium
I really liked this, daughter not-so-much. It reheats well in the microwave - so if you like artichokes, make it and divide into 4 containers and freeze.
Quiche Cups to Go (South Beach Diet)
1 package (10 ounces) frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot sauce
microwave spinach for 2 1/2 minutes on high. Drain the excess liquid.
Line a 12 cup muffin pan with foil baking cups. Spray the cups with cooking spray.
Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 minutes, until a knife inserted in the center comes out clean.
Quiche cups can be frozen and reheated in the microwave. Any combination of vegetables and reduced-fat cheeses may be used.
6 servings (two muffins a serving)
Per serving: 77 calories,9g protein, 3g CHO, 3g fat, 2g sat fat, 160mg sodium, 10 mg cholesterol, 2g fiber.
That is from the South beach Diet.
I found that it made a very scant 12 little quiches, so I made a second batch and filled the cups up more. That still doesn't make it too many calories or protein per muffin.
I also made some with southwestern style egg beaters - that was tasty. And a batch made with frozen broccoli instead of spinach was good also.
My husband liked these too, they were easy to eat while driving.
"Skinny" Garlic Oven "Fries"
These are from The Food You Crave by Ellie Krieger.
Yummy! Our kids love these! especially with a healthy burger :)
3 cloves garlic, minced (about 1 tbsp)
2 tbsp canola oil
3 large baking potatoes (Yukon gold are my favorite)
1/2 tsp salt (I use seasoned salt)
cooking spray
1 tbsp finley chopped flat leaf parsley (skipped this)
Preheat oven to 450 degrees
heat the garlic and oil in a small pan over medium heat for 2 minutes.
Strain the garlic from the oil with a small mesh strainer, set aside both the garlic and oil.
Cut the potatoes into 1/4-inch thick matchsticks. in a large bowl, toss together the oil, potatoes, and salt. Coat a baking sheet with the cooking spray and spread the potatoes on it in a single layer. bake until golden and crisp, about 35 minutes.
remove the potatoes fom the baking sheet with a metal spatula. In a serving bowl, toss them with the parsley, reserved garlic and salt to taste. serve immediately.
Serves 4
per serving:
270 calories
7g fat
6g protein
47g carbohydrates
3.5g fiber
excellent source of
manganese
potassium
vitamin b6
vitamin c
vitamin k
Pumpkin or Butternut Squash Curry
(shwephayonethee hin)
from Under the Golden Pagoda; The Best of Burmese Cooking by Aung Aung Taik
THIS IS ONE OF MY FAVORITE RECIPES!!!!!
one 3 lb pumpkin (or butternut or similar orange fleshed squash)
1/2c vegetable oil (I reduced it to less than a tbsp and used a large non-stick saute pan)
1 yellow onion, finely chopped
1 tbsp finely minced garlic
1 tsp turmeric
1 1/2 tsp salt
1 tbsp paprika
3 cups water
1 1/12 tbsp finely chopped fresh parsley
Cut the pumpkin in half and scrape out and discard the seeds and fibers, Peel the skin with a very sharp knife. Cut the pulp into 2-inch squares about 1-inch thick; set aside.
Heat the oil in a large frying pan over medium-low heat. Add the onion, garlic and turmeric and saute until they just begin to soften, about 3 minutes.
Add the pumpkin, salt, paprika and water. Cover and simmer over medium heat until water is reduced to 1/2 cup and the pumpkin is tender, about 30 minutes. transfer to a serving dish and garnis with parsley.
Serves 4.
Rice stuffing with Apples, Rosemary and Bacon
A whole grain alternative to bread-based stuffing
1c wild rice
2 2/3c low sodium fat free chicken broth
3 3/8c plus 1 tbsp water
1/3c finely diced country bacon
3c finely diced onion
3c finely diced celery
1/4c plus 2 tbsp chopped mixed herbs (rosemary, sage, thyme, oregano, italian parsley)
coarse grained salt, to taste
1c white rice
1 3/4c currants
1/2c dried apricots, diced
3/4c dried cherries, chopped
3/4c dried cranberries
3c diced apples
1/2c chopped italian parsley
In a 4qt microwaveable bowl, cook wild rice, broth and 1 1/2c water 30 minutes on high.stir, cook 15 minutes longer on med-low.
In a 10-inch skillet, cook bacon until crispy, drain on paper towels.In sam pan, cook onion and celery with 1 tbsp water over medium heat, covered for 20 minutes. Turn off heat, stir in bacon,mixed chopped herbs and salt, set aside.
When wild rice has cooked 45 minutes, add white rice and remaining water and chopped ruit. Microwave on high 10 minutes, stir and cook o med-low 15 minutes longer.
I made this thanksgiving, 2001. Everyone liked it ;)
Shape magazine, Nov 1999
serves 10
per serving: (1/2c)
342 calories
1.9g fat
9.4g protein
75.6g carbohydrate
6.8g fiber
Traditional Turkey with Citrus, Garlic and Herbs
Prep time: 35min (15 min night before) cook time 2 1/2 - 5 hours
1 10-12lb turkey, completely thawed (or fresh)
8 garlic cloves, halved lengthwise
8 italian parsley stems
6 fresh sage leaves
leaves of 12 thyme sprigs
leaves of 12 oregano sprigs
1 lemon, halved
1 orange, halved
coarse grained salt
cracked black pepper
1c coarsely chopped celery
1c coarsely chopped onion
1c thickly sliced carrots
1 tbsp olive oil
1 14 1/2 oz can fat free, salt free chicken broth
the day before roasting, remove giblets from turkey cavity, discard (or save to make broth for gravy). rinse turkey under cold running water. Pat dry with paper towels. slide your hand between the skin and the breast to losen skin; stuff garlic and hebs underneath skin. squeeze lemon and orange all over, put rinds inside turkey cavity. salt and pepper inside and out. cover in plastic wrap; refrigerate overnight.
Next morning, preheat oven to 350 F. Put celery, onion and carrots in a large roasting pan. Put turkey on top, breast side up, wings tucked under shoulders. rush with oliveoil; put in oven. baste every half hour with chicken broth. when breast is browned, tent loosely with foil. when a cooking thermometer inserted mid-thigh reads 165-170 F (after about 2 1/2 hours) remove from oven, transfer to platter. let rest 15-30 minutes, then carve.
Serves 10
Per 4 oz serving:
156 calories
6.8g fat
54% protein (not sure why they didn't include grams for protein and carbohydrates, bizarre.)
7% carbohydrates
Shape magazine, Nov. 1999
i made it for thanksgiving 2001, it was yummy ;)
Fool Proof Gravy and Madeira Gravy
This is a basic brown gravy, easy and pleasing to the kids
from
Shape magazine
Prep time 5 minutes
cook time 10 minutes
1/4c all purpose flour
1/2c water
2c de-fatted pan juices (or 2c fat free sodium free chicken broth)
salt, to taste
Place flour and water in a small container with a tight fitting lid. Shake vigorously, until blended and lump=free. Set aside.
Pour pan juices into a large sauce pan over medium-high heat. Shake the flour-water mixture again and whisk half into pan juices. Allow liquid to boil a minute or two before deciding if it's thick enough. Add more thickener if desired and boil for another minute or two. Season with salt
Per serving (2tbsp)
18.3 calories
0fat
1.6g protein
2.4g carbohydrates
Here is a more interesting gravy I like to make...pleasing to the adult palate
Rich Madeira Pan Gravy
1 1/2c med-dry Madeira wine
reserved pan dripping from turkey
1/3c all purpose flour
4c giblet broth (I place giblets, a cut up onion, some celery trimmings, carrot and herbs in a pan with the giblets and simmer throughout the morning/day)
garlic (put some cloves in to roast with your turkey)
Place roasting pan on two burners over med-high heat., pour in wine, bring to a simmer, scraping pan and whiskingup brown bits from bottom of pan.boil until reduced to 1/2c, pour into glass measure.
Skim 4 tbsp fat from pan drippings and place in med saucepan over med-high heat.whisk in flour, cokk, whisking, until smooth. pour in wine, giblet broth and garlic, simmer, whisking, until thickened (about 5 minutes). skim remaining fat from pan dripppings (discard) and whisk drippings into gravy. season to taste with salt and pepper. strain into serving dish.
I am not listing the calories, etc for this one..lol. enjoy a little richness ;)
Italian Pasta with Tuna Marinara Sauce
Serves 6
Ingredients:
29oz can tomato puree
12oz can tomato paste
2oz can sliced black olives,drained
12oz can tuna, drained
4 diced green onions
2c water
2 tsp garlic powder
2 tsp ground oregano
1 tsp dried parsley
½ tsp dried marjoram
½ tsp dried rosemary
2 tbsp fresh chopped basil
¼ tsp salt
1 tsp sugar or stevia or splenda
Place all ingredients in a large saucepan. Heat on medium until mixture reaches a near boil. Lower heat and simmer with lid on for about 20 minutes, stirring occasionally. While sauce simmers, cook the pasta of your choice. When ready to serve, put ½-1c pasta on each plate and top with sauce and grated parmesan or Romano cheese. Serve with a green salad for a complete meal :)
Could be served over rice, whole grain pasta, shiritaki noodles..anything you enjoy with tomato-based sauce over it :)
Turkey Stock
I could eat turkey and cranberry sandwiches every day, so it has never been a challenge to use up the leftovers at our house, but some variety can be nice.
Don't forget to save the turkey carcass to make soup stock - I strip off all the remaining meat, then put the carcass in a large stock pot with :
- 3 sprigs parsley
- 2 medium onions, sliced
- 3 ribs celery, cut up
- 2 medium carrots, cut up
- 1 bay leaf
- 2 teaspoons dried leaf thyme
- 2 teaspoons salt
- dash pepper
cover with cold water. Bring to a simmer over medium low heat. Reduce heat to low and simmer for about 3 to 4 hours. Skim the scummy stuff off the surface occasionally with a slotted spoon. Cool slightly; strain broth into a bowl. Refrigerate then remove fat from top of broth (if desired, I like to leave some fat in for a richer tasting broth). Makes about 4 cups of turkey stock.
You can use it immediately to make delicious turkey soup or you can freeze it and save it for a rainy day :Pad Thai (healthier)
I mixed a recipe from Oxygen and a recipe from Cooking Light and came up with this. Everyone who has had it liked it. It is also another way to use leftover turkey ;)
8 oz wide/linguine style rice noodles (Banh Pho)
1/4 low sugar ketchup
1 Tbsp sugar
3 tbsp fish sauce
1/2 tsp crushed red pepper or 1 Serrano chili, seeded and minced
1/2 white onion, diced
1 tsp minced garlic
1/2 lb shrimp, cleaned and chopped
4 oz leftover chicken or turkey or pork (or fresh, cut into small cubes)
1 egg and 2 egg whites, beaten
1c fresh bean sprouts
2 tbsp chopped dry-roasted peanuts, chopped
1/2c cilantro leaves, chopped
1c shredded carrots
optional vegetable - asparagus , cut into 1" pieces
Place noodles in a large bowl, add boiling water to cover, let stand 12 minutes or until tender. Drain
Combine ketchup, sugar, fish sauce and pepper in a small bowl, set aside.
Heat oil in a large non-stick saute pan or wok over med-high heat.Add onion, cook about 3 minutes until starting to soften, add shrimp and garlic (and chicken if you are using raw), stir fry about 3 minutes or until pink.Add asparagus , if using and stir fry 2 minutes (tender-crisp). remove to bowl.
Pour egg mixture into pan/wok, scrambling and breaking up, then add noodles, shrimp/chicken mixture and ketchup mixture, stirring till all combined and heated through.Add bean sprouts right before removing mixture from pan. Serve on a large platter, garnished with carrots, peanuts and cilantro.
6 servings -(taking a mid-range between nutrition info on each recipe)
approx 300 calories
around 18g protein
40g carbohydrates
8g fat
2g fiber
New Year's Tips and Tricks
Starting the year off with the goal of fat loss is pretty common - and it doesn't have to be hard!
Here are some tips and tricks that will help you start shedding the bodyfat and track your results:
1) Take some before pictures (front, side and back shot) and print off a few copies - make notes on what you want to change, draw on one of the prints how you would like your physique to change. Put the "desired changes" copy on your dresser or bathroom mirror.
2)Change your breakfast to the high power combo of oatmeal (not the sugary kind) and an egg plus a feww egg whites, scrambled, or mixed with the oatmeal, some cinnamon and splenda and cooked into a delicious, energy revving pancake.
3) Eat a "snack meal" including lean protein every 3 hours - its easy enough to put lean deli turkey or lean roast beef in Ziploc baggies and eat it on the go, include a side of crunchy, fiber-containing veggies or an apple.
4) Get some type of exercise most days - weight lifting will boost your metabolism and re-shape your body like nothing else. include Interval cardio sessions a few times a week for extra fat loss.
5) Stay hydrated with plenty of fresh water.
5 easy steps :) So sit down today and plan how to achieve your goals - make a list for grocery shopping, cook and pre-pack your meals for the week, set appointments for your workouts just like they are the most important business meetings of your life and get ready to rock 2011 :)
Baked Coconut Shrimp with Pineapple Salsa
This is a great recipe! Its a healthy version of one of my old fat-life favorites - Gold Coast Shrimp( or whatever name the restaurant you find them at calls them) - the restaurant versions are fried and full of unnecessary calories.This is from Cooking Light magazine.
28 large shrimp - peeled, tail-on
1/3c cornstarch
3/4 tsp salt
1/2 - 3/4 tsp ground red pepper
3 large egg whites
1 1/2 c flaked unsweetened coconut
cooking spray
Pineapple salsa:
1c finely chopped, fresh pineapple
1/3c finely chopped red onion
1/4c chopped fresh cilantro
1/4c pineapple preserves
1 tbsp finely chopped seeded jalapeno peppers
1 1/2 tbsp fresh lime juice
1/4 tsp black pepper
Preheat oven to 400 degrees.
Combine cornstarch, salt and red pepper in a shallow dish, stir with a whisk. Place the egg whites in a medium bowl, and beat with a mixer at med-high speed until frothy (about 2 minutes). Place cocnut in a shallow dish.
working with one shrimp at a time, dredge in cornstarch mixture, dip in egg white, dredge in coconut, pressing gently with fingers. place shrimp on a baking sheet coated with cooking spray. repeat the procedure with emaining shrimp. Lightly coat shrimp on baking shet with cooking spray. bake at 400 for 20 minutes or until shrimp are done, turning after 10 minutes.
Mix salsa ingredients together in a medium bowl, stir to combine.
4 servings (7 shrimp and about 1/4c salsa)
per servings:
397 calories
11.4g fat
29.9g protein
45g carbs
2.2g fiber
Rice with Cilantro, Mushrooms and Onions
This is a great side dish and a good way to use up leftover rice -. you could use brown rice or white, basmati or jasmine would be really good.
1/3c onion, diced
2c mushrooms, sliced
1c cilantro, chopped
1 1/2c rice, cooked
1/2 tbsp olive oil
1 tsp garlic, minced
Preheat a large nonstick pan over medium heat. Add olive oil and onions, cook a few minutes, until onions start to soften then add mushrooms and garlic. cook for 2 minutes, til mushrooms soften. Stir in cilantro, cook 30 seconds. In a large bowl, reheat the rice for 1-2 minutes in the microwave. When rice is warm through , stir in the mushrom mixture and stir to distribute.
3 servings
per serving:
142 calories
4g protein
3g total fat
26g carbohydrates
2g fiber
2g sugar
How to Make YourMeals Less Monotonous/More Flexible When on a Weight Loss Plan
Because not everyone is a machine that can eat the same thing day in and day out, and it is really about learning to create healthier meals and make healthier choices so you get lean and stay lean, right?
So - evaluate your recipes and learn to clean them up, make healthier substitutions or find cleaner versions online (or ask me..I love food and renovate recipes all the time).
When your plan calls for a certain protein amount, or carb amount, you just need to know comparable sources of protein or carbs and figure out the amount that gives you what you need.
http://nutritiondata.self.com/facts/poultry-products/703/2
Most recipes now days have nutrient information, if they don't there are sites that let you enter a recipe's ingredients and calculate the nutritional information.
http://caloriecount.about.com/cc/recipe_analysis.php
http://recipes.sparkpeople.com/recipe-calculator.asp
It seems tedious, but once you have done your recipe, you will always have that information at your fingertips.
Once you have the nutrition information you can figure out your serving size.If the recipe has the right amount of carbs per serving but falls short on protein, figure out how to bump the protein content.
I fear I am making this all sound way more complicated than it is. If you love a recipe, streamline it and enjoy it.
I try to keep plans super simple, people get flustered but really - if your plan says for dinner 4oz chicken/1 cup vegetables/3oz baked potato...
You can swap in any protein that is lean (pork, chicken, lean beef, fish, egg/egg whites)
You can have any vegetables in any combination you want. they can be stir-fried/sauteed/steamed/roasted/raw...
Your fats can come from olive oil when cooking, flax when making dressings, nuts, avocados, hard cheeses in moderation, lowfat dairy... what am I miissing?
your starchy carbs can be any whole grain - cornmeal products, rice, potato, sweet potato, oats, quinoa, beets, millet, grits...whole grain breads (buy the non-high fructose corn syrup kind and expect that the more you spend, the healthier it typically is, Ezekial bread, dave's bread, etc are probably best choices)
So a meal like the one above
Could be a quinoa or millet pilaf, or rice pilaf full of vegetables of your liking, pine nuts and seasoning, you could even include the chicken and make it a one dish meal. easier if you have the pilaf as a side for portioning out if different family members eat different amounts. Could be a paella, a risotto, whatever - make the things you like with healthier ingredients and play with them to make them fit your plan.
or it could look like this:
Lean Beef stew with potatoes (about half the amounts you need for your plan per person) carrots, onions, garlic, etc. and a piece of crusty whole grain bread (equal to the other half of your starchy carbs, AND a salad.
Here is one of my favorite meals :
Roasted whole chicken with a teriyaki or garlic glaze (the kids like the legs/thighs wings, the adults eat the breast meat)
mashed or baked sweet potatoes( or oven fries) with smart balance and pepper
green beans with a little sesame/chile and sugarfree maple syrup made into a drizzle over the top.
I post recipes a lot..I try to include nutrient data...I love creating lean versions of things if I can't find a version in one of my millions of cookbooks or online..so ASK! I will help you find things that fit your plan :)
I hope this helps.
Feel free to message me or post directly to me with questions :)
Lasagna with Meat Sauce
this is from Weight Watcher's Cookbook "Take Out Tonight"
I admit not having made it, so if you do, give me feedback..but I have made a lot of other recipes from the book and they were tasty.
9 Lasagna noodles (look for whole grain or omega enriched)
1 tsp fennel seeds
1/2lb lean ground beef (10% fat or less) even leaner - use lean ground turkey.
1 onion, chopped
1 red bell pepper, seeded and chopped
1 zucchini, chopped
2 (15oz) containers refrigerated marinara sauce - look for ones with no added sugar
1 1/2c nonfat ricotta cheese
1/2c shredded part-skim mozzarella cheese
1/4c grated pecorino romano cheese
1) cook the noodles according to package directions, drain and rinse and set aside
2) toast the fennel seeds in a small dry skillet over med-low heat, shaking the pan and stirring constantly, until lightly browned and fragrant, 2-3 minutes. transfer to a coffee grinder and grind to a powder, or pound between two kitchen towels with a mallet until finely crushed (or use mortar and pestle.or buy pre-ground, lol)
3) heat large non-stick skillet over med-high heat. swirl in the oil, then add the beef or turkey, onion, bell pepper, and zucchini. Cook, stirring occasionally, until all the pan juices evaporate and the beef browns, about 10 minutes. Stir in the marinara sauce and fennel; bring to a boil. reduce heat and simmer, until slightly thickened and the flavors blend, about 10 minutes.
4) preheat the oven to 375 degrees F., Spread one fourth of the meat sauce in a 9X13 baking dish (spray it first with cooking spray for easier clean up). top with 3 of the noodles; spread with 1/2c of the ricotta. repeat the layering twice, ending with the meat sauce.
5) Cover with foil and bake 30 minutes. remove the foil and sprinkle with the mozzarella and romano cheeses. bake until heated through and the cheeses are lightly browned, about 20 minutes longer. Let stand 10 minutes before cutting and serving.
8 servings
per serving:
295 calories
9g fat, 3 sat fat (a little less with extra lean turkey instead of beef)
20mg cholesterol
589mg sodium
33g carbs
5g fiber
21g protein (could boost with a little extra turkey)
355 mg calcium
WW points 6 (old points system, I heard they revamped it recently)
Serve with a big green salad - yummy meal :) comfort food!
Tacos Vera Cruz
Another from the Weight Watcher's Cookbook - Take Out Tonight
makes 6 tacos.
6 whole grain taco shells
1 tsp olive oil
1 onion, thinly sliced
2 garlic cloves, minced
1 tomato, chopped
1 lb cod fillet, cut into 1-inch pieces
1 tbsp Cajun seasoning
1/2 c prepared taco sauce (look for low sugar)
1c shredded lettuce
3 scallions, thinly sliced
1) preheat oven to 400 degrees F. Place taco shells on a baking sheet and warm them in the oven, about 8 minutes, keep warm.
2)meanwhile, preheat large nonstick skillet over medium heat. Swirl in the oil, then add the onion and garlic. Cook, stirring occasionally, until well-softened, about 8 minutes. add the tomato and cook, stirring occasionally, until tomato begins to soften, about 4 minutes. Transfer mixture to a bowl and keep warm. Wipe the skillet clean.
3) spray the skillet with non-stick cooking spray and set over high heat. Add the cod and sprinkle with the Cajun seasoning. Cook, turning occasionally with tongs, until the fish is browned on the outside and just opaque in the center, about 8 minutes. gently stir in the taco sauce and heat through. transfer the cod mixture to the onion mixture in the bowl, tossing gently with spatula until blended.
4) Line each taco shell with lettuce. Spoon about 1/3 cup of cod mixture into each shell. sprinkle with scallions. Serve at once
per taco:
121 cals
4g fat, 1 sat fat
20mg cholesterol
410mg sodium
12g carbs
2g fiber
10g protein
27mg calcium
WW points 2
Basmati Rice Pullao/Pilaf
Basmati Rice Pullao/Pilaf
another from WW Take out Tonight
1c basmati rice, white or brown, or any long grain rice (brown will cook a little longer)
1/2c frozen peas, thawed
2 cardamom pods
2 cloves
1 cinnamon stick
1 bay leaf
3/4 tsp salt
1/2 tsp cumin seeds
1 tbsp canola oil
1 onion, thinly sliced
1) rinse the rice by placing in a medium pan, add enough water to cover by several inches and swish the grains with your fingertips until the water becomes cloudy, drain. repeat 3 or 4 times til the water is clear.
2) combine the rice with 1 3/4c fresh water; let stand 20 minutes.
3)Bring the rice mixture to a boil over med-high heat. Stir in the peas, cardamom, cloves, cinnamon stick, bay leaf, salt and cumin. Cover, reduce heat to low, and simmer until liquid is absorbed, 15-18 minutes. remove the pan from the heat and let sit undisturbed, 10 minutes longer.
4) meanwhile, heat a large nonstick skillet over high heat. Swirl in the oil, then ad the onion. Cook, stirring often, until the onion is golden brown, 6-8 minutes. garnish rice with onion.
Makes 6 servings (1 cup per serving)
per serving:
157 cals
3g fat
306mg sodium
30g carbs
2g fiber
4g protein
11mg calcium
Welcome to my recipe blog!
I decided face book notes are too hard to search /organize, so I am going to transfer my recipes and notes about food/planning/nutrition here.
I hope some people find it useful :) Please give me feedback, recipe requests, etc. I can't promise to make everyone happy but I will try to be as pro-active as possible!
I hope some people find it useful :) Please give me feedback, recipe requests, etc. I can't promise to make everyone happy but I will try to be as pro-active as possible!
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