First off......guess who is down 8 pounds??? Hopefully you guessed me.....I'm down 8 pounds!!! I've been having breakfast as the Digest Smoothie (from an earlier post), and healthy eating for lunch and dinner (all the meals I've shared with you!!) I've also been working out. I go outside and walk/jog when I can, but it's not often at this time of year. Luckily, I have an elliptical machine, which works well! Last night, I just turned on the satellite radio and DANCED.....and danced for non-stop for over 30 minutes. It was a ton of fun!!!
I don't have photos of this recipe - my hubby and I ate it before I could take any photos! Basically, we made chicken salad using Greek yogurt as the creamy part.
Skinny Chicken Salad:
1 can white meat chicken ( 12.5 oz)
1 cup of fat free plain greek yogurt
2 TBS Kens steak house Lite Ceasar dressing
3 TBS sweet pickle relish
Drain the can of chicken, and shred the meat into a bowl. Add remaining ingredients. Serve as you like! Hubby and I ate it on a whole wheat tortilla with romain lettuce; I ate it with nothing else for lunch. I felt full for 4 hours!
Serves: 2 Calories: 260 Carbs: 20 Fats: 4 Protein: 39
I am slowly convincing my husband that yogurt works well as a mayo or sour cream substitute. This recipe helped!!!! Stay tuned.....this weekend I plan to tackle pizza dip!!! I am sure that I can make a more healthy version! I'll be testing it on my girls and hubby's friends.....I'm sure they'll not notice the difference!!!
Friday, February 22, 2013
Sunday, February 17, 2013
Zucchini Boats stuffed with Quinoa
My skinny cooking adventure today was Stuffed Zucchini Boats. I had a couple of leftover zucchinis that needed to be used before they went bad. Zucchini Boats seemed easy enough. I had a box of Quinoa Blend (Quinoa, brown rice, and seasonings). I wanted to have some cheese in them, and as luck would have it, I had some laughing cow lite cheese wedges on hand. The end result made me feel like quite the skinny chef!
1 Box of Quinoa Blend (I used Near East)
2 medium zucchini
2 Laughing Cow Lite cheese wedges, French Onion
Preheat oven to 350. Prepare the quinoa blend as directed on package. Meanwhile, cut the zucchini lengthwise. Scoop out the seeds. (threw the seeds away, but I'm sure they can be used somehow!) When the quinoa blend is prepared, stir in two laughing cow cheese wedges. Spoon the mixture into the zucchini boats. Place boats in oven dish with about 1/4 cup of water on the bottom. Bake at 350 until zucchini is soft.
This recipe can easily be 'dressed up', but I used only what I had on hand in my kitchen.
Serves: 2 351 calories, 63 carbs, 7 g. fat, 13 protein
What's even better is the health benefits of the Quinoa and the brown rice. Both are natural grains, and Quinoa is considered a 'complete' protein in that in contains all essential amino acids.
Even though I made this dish to eat later.....I HAD to know how it tasted! So, I cut off a small piece of one of the boats....and OMG. The zucchini has a natural buttery flavor, which mixed perfectly with the quinoa, rice, and cheese. The cheese kept the rice and quinoa moist. This was a food match made in heaven.
I had about a cup of the Quinoa and cheese mixture left over, so I split it between two containers so I would have two prepared meals - all ready to eat. The calorie count includes the entire recipe - it's just that my zucchini weren't that big. Two days of healthy lunch - already prepared! Now....what to do about the other three days..........
1 Box of Quinoa Blend (I used Near East)
2 medium zucchini
2 Laughing Cow Lite cheese wedges, French Onion
Preheat oven to 350. Prepare the quinoa blend as directed on package. Meanwhile, cut the zucchini lengthwise. Scoop out the seeds. (threw the seeds away, but I'm sure they can be used somehow!) When the quinoa blend is prepared, stir in two laughing cow cheese wedges. Spoon the mixture into the zucchini boats. Place boats in oven dish with about 1/4 cup of water on the bottom. Bake at 350 until zucchini is soft.
This recipe can easily be 'dressed up', but I used only what I had on hand in my kitchen.
Serves: 2 351 calories, 63 carbs, 7 g. fat, 13 protein
What's even better is the health benefits of the Quinoa and the brown rice. Both are natural grains, and Quinoa is considered a 'complete' protein in that in contains all essential amino acids.
Even though I made this dish to eat later.....I HAD to know how it tasted! So, I cut off a small piece of one of the boats....and OMG. The zucchini has a natural buttery flavor, which mixed perfectly with the quinoa, rice, and cheese. The cheese kept the rice and quinoa moist. This was a food match made in heaven.
I had about a cup of the Quinoa and cheese mixture left over, so I split it between two containers so I would have two prepared meals - all ready to eat. The calorie count includes the entire recipe - it's just that my zucchini weren't that big. Two days of healthy lunch - already prepared! Now....what to do about the other three days..........
Jerk Shrimp Caesar Salad
I wasn't planning on cooking anything for dinner...actually, I was just going to have a smoothie. But, after a KILLER workout on the elliptical machine, I decided a salad would be perfect. The problem? What kind of protein is quick and easy and good on a salad? I had some shrimp in the freezer, so I decided to use the jerk seasoning and make a Jerk Shrimp Caesar Salad.
4 oz. shrimp
Jerk Seasoning
2 TBS Kens Steakhouse Lite Caesar Dressing
Romaine Lettuce
Coat the shrimp with jerk seasoning (it's hot!!). Cook it in a non-stick pan - it only takes a minute or two. Serve over a bed of romaine lettuce with two tablespoons of the dressing.
Serves: 1 228 calories, 9 carbs, 8 fat, 30 protein
The shrimp is spicy, but the dressing and the lettuce totally cools it down. It was a great post workout meal - not too heavy, but enough to make me feel full.
4 oz. shrimp
Jerk Seasoning
2 TBS Kens Steakhouse Lite Caesar Dressing
Romaine Lettuce
Coat the shrimp with jerk seasoning (it's hot!!). Cook it in a non-stick pan - it only takes a minute or two. Serve over a bed of romaine lettuce with two tablespoons of the dressing.
Serves: 1 228 calories, 9 carbs, 8 fat, 30 protein
The shrimp is spicy, but the dressing and the lettuce totally cools it down. It was a great post workout meal - not too heavy, but enough to make me feel full.
Saturday, February 16, 2013
Chicken Gyros
So, the one week 'jump start' has been going well. I did slip up last night and have wine last night, but the rest of the week was picture perfect. I have a smoothie for breakfast, and a low calorie, healthy meal for lunch and dinner. I also have two snacks. Usually my snacks are string cheese and almonds. I feel great, and my mood has improved tremendously! I've been slowly easing exercise in. I've been a slug since November, so it's going to take me some time to get back into any kind of cardio shape.
Today I made chicken gyros - sooooooooooooo yummy!!!! I got the original recipe from the-girl-who-ate-everything , but I have modified it slightly to suit my tastes.
Skinny Chicken Gyros
Chicken Marinade:
1.5 pounds of boneless, skinless chicken breasts, cut into chunks
2 big TBS of fat free plain Greek Yogurt
1 TB lemon juice
1 TB Red wine vinegar
2 cloves minced garlic
1 TB extra virgin olive oil
Oregano
Salt and Pepper
Mix together and marinate chicken for at least one hour.
Meanwhile, make the Tzatziki sauce. This is my favorite part of a gyro!
1 whole cucumber, peeled and seeded
1 cup of fat free plain Greek Yogurt
Fresh Dill
one or two garlic cloves (to taste)
oregano
salt and pepper to taste
First, peel and seed the cucumber. Chop it in the food processor until almost pureed. Put a coffee filter in a bowl, and put the cucumber in the filter. You want to get out as much water as you can. I held the edges of my coffee filter for about 30 seconds until most of the liquid had drained out. Next, put the cucumber back in the food processor with the other ingredients, and mix it all together. How much dill, garlic, oregano, salt, and pepper will depend on your taste. Add them slowly - it doesn't take much!
Bake the chicken at 350 until cooked. Meanwhile, stir fry a a chopped red onion in a nonstick pan to serve with the chicken.
That part of the recipe serves four people - 326 calories, 7 carbs, 8 fat, and 59 protein. A typical gyro is served on flat bread with the chicken, onion, tzatziki sauce, and sometimes lettuce and tomato. I've eaten mine on Lavash Bread (when I can find it), or in a pita. I've even eaten it with no bread! It just depends on how many calories and carbs you want to add. Today I used a high fiber wheat tortilla.
It was a mess to eat - but boy was it Delicious !! I just totally love Tzatziki sauce......I could use it as a vegetable dip. hmmmm.....maybe I'm on to something.......
Today I made chicken gyros - sooooooooooooo yummy!!!! I got the original recipe from the-girl-who-ate-everything , but I have modified it slightly to suit my tastes.
Skinny Chicken Gyros
Chicken Marinade:
1.5 pounds of boneless, skinless chicken breasts, cut into chunks
2 big TBS of fat free plain Greek Yogurt
1 TB lemon juice
1 TB Red wine vinegar
2 cloves minced garlic
1 TB extra virgin olive oil
Oregano
Salt and Pepper
Mix together and marinate chicken for at least one hour.
Meanwhile, make the Tzatziki sauce. This is my favorite part of a gyro!
1 whole cucumber, peeled and seeded
1 cup of fat free plain Greek Yogurt
Fresh Dill
one or two garlic cloves (to taste)
oregano
salt and pepper to taste
First, peel and seed the cucumber. Chop it in the food processor until almost pureed. Put a coffee filter in a bowl, and put the cucumber in the filter. You want to get out as much water as you can. I held the edges of my coffee filter for about 30 seconds until most of the liquid had drained out. Next, put the cucumber back in the food processor with the other ingredients, and mix it all together. How much dill, garlic, oregano, salt, and pepper will depend on your taste. Add them slowly - it doesn't take much!
Bake the chicken at 350 until cooked. Meanwhile, stir fry a a chopped red onion in a nonstick pan to serve with the chicken.
That part of the recipe serves four people - 326 calories, 7 carbs, 8 fat, and 59 protein. A typical gyro is served on flat bread with the chicken, onion, tzatziki sauce, and sometimes lettuce and tomato. I've eaten mine on Lavash Bread (when I can find it), or in a pita. I've even eaten it with no bread! It just depends on how many calories and carbs you want to add. Today I used a high fiber wheat tortilla.
It was a mess to eat - but boy was it Delicious !! I just totally love Tzatziki sauce......I could use it as a vegetable dip. hmmmm.....maybe I'm on to something.......
Monday, February 11, 2013
Reader's Digest Jump Start
Yesterday morning I woke up feeling so bloated and sluggish. I'm sure it had nothing to do with the wine and junk food from the night before. I was miserable and completely disgusted with myself. As I lay on the couch in my sluggish state, I stumbled upon the 'Digest Diet'. It didn't strike me as a complicated plan, and I thought maybe it would be a good way to get started on my health journey.
There is a one week 'jump start'. I aim to follow the plan as much as I can. (I say as much as I can because not all the food items are available in rural North Carolina!) The plan calls for two smoothies/shakes per day, one snack, and one serving of soup. I made the smoothie for breakfast, and it was pretty good. The peanut butter kind of overpowered the other flavors, but it was pretty tasty. I had to omit the flaxseed meal, since I can't buy that here.
Fast Release Shake (from the Reader's Digest Diet)
6 oz. of nonfat yogurt (I used greek)
1/4 cup light coconut milk
3 Tbs. nonfat milk powder
8 strawberries (I used frozen)
1 Tbs. flaxseed meal
1 Tbs. natural peanut butter
2 tsp honey
1/2 tsp vanilla extract
ice cubes if desired
Combine ingredients until frothy. Drink for two per day as a meal. 395 calories, 16 grams protein, 18 grams fat, 9.5 grams fiber, 210 mgs. sodium, 50 grams carbs.
The second part of the jump start plan is to eat two cups of soup. I decided to go with the recipe I found in the magazine - it looked good and seemed easy to make. It was easy - but dealing with the dried ancho chiles and making an ancho paste was painful! I'm an amateur when it comes to peppers and chiles, and my eyes were burning!! Anyway, it wasn't difficult - and the recipe make ten cups, with one serving being two cups. (from Reader's Digest Diet).
4 dried ancho chiles
2 cups boiling water
4 cups low sodium chicken broth
1 lb. boneless, skinless chicken breasts
1 chopped onion
2 cloves chopped garlic
1.5 teaspoons dried oregano
1/4 teaspoon black pepper
2 tsp. olive oil
1 lb zucchini cut into 1/2 inch pieces
1 can no salt added pinto beans, rinsed and drained
1/4 tsp salt
1 tsp. fresh lime juice
1/4 cup hulled pumpkin seeds, toasted
1. Combine chiles and boiling water. Let soak for 30 minutes, reserve the soaking liquid.
2. Bring broth to a simmer. Add chicken and simmer until chicken is cooked though. Transfer chicken to a bowl and shred. Reserve the broth.
3. Stem and seed the chiles ans transfer to blender. Add the soaking liquid, onion, garlic, oregano, and pepper. Puree until smooth.
4. heat oil over medium heat until it simmers, and carefully add chile puree (it will spatter) and cook, stirring frequently, until thickened. Add the reserved broth, zucchini, and beans. Simmer until zucchini is tender.
5. Stir in chicken, salt, and lime juice. Simmer about two minutes. Serve with teaspoon of pumpkin seeds.
One serving is two cups. Have one serving per day.
349 calories, 31 grams protein, 14 grams fat, 9 fibers, 84 mgs. sodium, 26 grams carbs.
It tastes just as good as it looks!! It was worth the watery eyes from making the Chili paste! The best news is that I have my lunch made for the rest of the week - I'll just need to fumble with the smoothies in the morning. :)
There is a one week 'jump start'. I aim to follow the plan as much as I can. (I say as much as I can because not all the food items are available in rural North Carolina!) The plan calls for two smoothies/shakes per day, one snack, and one serving of soup. I made the smoothie for breakfast, and it was pretty good. The peanut butter kind of overpowered the other flavors, but it was pretty tasty. I had to omit the flaxseed meal, since I can't buy that here.
Fast Release Shake (from the Reader's Digest Diet)
6 oz. of nonfat yogurt (I used greek)
1/4 cup light coconut milk
3 Tbs. nonfat milk powder
8 strawberries (I used frozen)
1 Tbs. flaxseed meal
1 Tbs. natural peanut butter
2 tsp honey
1/2 tsp vanilla extract
ice cubes if desired
Combine ingredients until frothy. Drink for two per day as a meal. 395 calories, 16 grams protein, 18 grams fat, 9.5 grams fiber, 210 mgs. sodium, 50 grams carbs.
The second part of the jump start plan is to eat two cups of soup. I decided to go with the recipe I found in the magazine - it looked good and seemed easy to make. It was easy - but dealing with the dried ancho chiles and making an ancho paste was painful! I'm an amateur when it comes to peppers and chiles, and my eyes were burning!! Anyway, it wasn't difficult - and the recipe make ten cups, with one serving being two cups. (from Reader's Digest Diet).
4 dried ancho chiles
2 cups boiling water
4 cups low sodium chicken broth
1 lb. boneless, skinless chicken breasts
1 chopped onion
2 cloves chopped garlic
1.5 teaspoons dried oregano
1/4 teaspoon black pepper
2 tsp. olive oil
1 lb zucchini cut into 1/2 inch pieces
1 can no salt added pinto beans, rinsed and drained
1/4 tsp salt
1 tsp. fresh lime juice
1/4 cup hulled pumpkin seeds, toasted
1. Combine chiles and boiling water. Let soak for 30 minutes, reserve the soaking liquid.
2. Bring broth to a simmer. Add chicken and simmer until chicken is cooked though. Transfer chicken to a bowl and shred. Reserve the broth.
3. Stem and seed the chiles ans transfer to blender. Add the soaking liquid, onion, garlic, oregano, and pepper. Puree until smooth.
4. heat oil over medium heat until it simmers, and carefully add chile puree (it will spatter) and cook, stirring frequently, until thickened. Add the reserved broth, zucchini, and beans. Simmer until zucchini is tender.
5. Stir in chicken, salt, and lime juice. Simmer about two minutes. Serve with teaspoon of pumpkin seeds.
One serving is two cups. Have one serving per day.
349 calories, 31 grams protein, 14 grams fat, 9 fibers, 84 mgs. sodium, 26 grams carbs.
It tastes just as good as it looks!! It was worth the watery eyes from making the Chili paste! The best news is that I have my lunch made for the rest of the week - I'll just need to fumble with the smoothies in the morning. :)
Sunday, February 10, 2013
Here I go.....
Most of my adult life I have been thin. Not super skinny, but not chubby. If I gained a few pounds, I would quickly lose them. However, now I am 42 years old, and no longer thin. I wouldn't say I'm fat - but if I don't make a change I sure will be. I am not able to lose the weight the way I used to, so I am taking a new approach.
Yes, I want to lose the weight I gained. But, I also want to be healthy. I want my 40's to be the best so far...and I want to be the picture of health and fitness.
Last year I ran in three 5K's, and one of them was an extremely difficult mud run. I hope to do more races this year with better results. I will be eating healthy food, and trying out many recipes.
Follow my on my quest for fitness and health!!!
Yes, I want to lose the weight I gained. But, I also want to be healthy. I want my 40's to be the best so far...and I want to be the picture of health and fitness.
Last year I ran in three 5K's, and one of them was an extremely difficult mud run. I hope to do more races this year with better results. I will be eating healthy food, and trying out many recipes.
Follow my on my quest for fitness and health!!!
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