Sunday, January 31, 2010
Update
I went grocery shopping tonight and realized how expensive it was to do 7 new recipes in one week. So from now on, to make it easier for you and me... Im going to post one or two new recipes a week and try to give healthy SIMPLE ideas for the rest of the week. My Slow-Cook Turkey Chowder is in the crockpot right now waiting to be turned on before I go to bed.. and I even took a ziplock bag up to my grandma tonight so she could throw it in her crockpot as well. Im hoping to be able to bless her with a meal at least 2 times a month now... so I do have to be more practical with the grocery bill.
Thursday, January 28, 2010
Fast and Easy Snacks
Pita Pizza
Take one whole wheat pita, top with 2 Tbs pizza sauce, spread. Saute and add your favorite pizza veggies (green peppers, tomatoes, onions) and add sliced cooked chicken (crumbled turkey bacon is another option as well). Top that with a few Tbs of fat free cheese of your choice. Put in the oven for about 12-15 minutes on 350. (Ive also made these on whole wheat tortillas)
Kelly Mac Snack (Biggest Loser)
22 dry roasted unsalted almonds
1 Tbs dark chocolate chips
2 Tbs raisins
Put the almonds, chocolate chips, and raisins in a little snack bag. Throw it in your purse for a quick fix during the day.
Sweet tooth shake
Night time craving: In a blender, add the following: 1 c skim milk, 2 Tbs peanut butter, 3 Tbs splenda, one scoop of protein, and 2 cups+ of ice. Blend til smooth.
OR...
*** for a morning wake up shake, add the following to a blender: 1 1/2 c skim milk, 1/4 c splenda, one scoop mocha flavored protein, 1 tsp instant coffee grounds, and about 2 cups+ ice. Blend until smooth.
Take one whole wheat pita, top with 2 Tbs pizza sauce, spread. Saute and add your favorite pizza veggies (green peppers, tomatoes, onions) and add sliced cooked chicken (crumbled turkey bacon is another option as well). Top that with a few Tbs of fat free cheese of your choice. Put in the oven for about 12-15 minutes on 350. (Ive also made these on whole wheat tortillas)
Kelly Mac Snack (Biggest Loser)
22 dry roasted unsalted almonds
1 Tbs dark chocolate chips
2 Tbs raisins
Put the almonds, chocolate chips, and raisins in a little snack bag. Throw it in your purse for a quick fix during the day.
Sweet tooth shake
Night time craving: In a blender, add the following: 1 c skim milk, 2 Tbs peanut butter, 3 Tbs splenda, one scoop of protein, and 2 cups+ of ice. Blend til smooth.
OR...
*** for a morning wake up shake, add the following to a blender: 1 1/2 c skim milk, 1/4 c splenda, one scoop mocha flavored protein, 1 tsp instant coffee grounds, and about 2 cups+ ice. Blend until smooth.
Doc's Chili
This recipe is from the first Biggest Loser cookbook. If you are looking for a good recipe that is high in protein, this is a wonderful one! It is so simple, fast to make and makes a very hearty meal.
3 c chopped yellow onion
1 lb lean ground turkey
3 c diced tomatoes (or one 28oz can roasted diced tomatoes, undrained)
1 15 oz can pinto beans, rinsed and drained
1 15 oz can black beans, rinsed and drained
1 c fat free chicken broth
2 Tbs chopped garlic
2 Tbs chili powder
1 Tbs chopped fresh oregano (or 1 tsp dried)
1 tsp ground cumin
1 tsp ground mustard
1/2 c black olives (optional)
1/2 c chopped green onions or chopped fresh cilantro (optional)
Spray a large saucepan or Dutch oven with a few sprays of cooking oil spray. Add the onion and saute over med-hi heat until soft and just starting to brown. Add the ground turkey; cook over med-hi heat, breaking up the meat as it cooks, until cooked through. Add tomatoes, beans, broth, garlic, chili powder, oregano, cumin, and mustard. Bring to a boil over high heat and then reduce the heat to a simmer. Cover and let simmer for 20 minutes. Garnish with olives and green onions, or cilantro and serve.
1 c servings; 12 servings
164 cal, 14g prot, 20g carbs, 4g total fat, 1g sat fat, 27mg chol, 6 g fiber, 131mg sodium
3 c chopped yellow onion
1 lb lean ground turkey
3 c diced tomatoes (or one 28oz can roasted diced tomatoes, undrained)
1 15 oz can pinto beans, rinsed and drained
1 15 oz can black beans, rinsed and drained
1 c fat free chicken broth
2 Tbs chopped garlic
2 Tbs chili powder
1 Tbs chopped fresh oregano (or 1 tsp dried)
1 tsp ground cumin
1 tsp ground mustard
1/2 c black olives (optional)
1/2 c chopped green onions or chopped fresh cilantro (optional)
Spray a large saucepan or Dutch oven with a few sprays of cooking oil spray. Add the onion and saute over med-hi heat until soft and just starting to brown. Add the ground turkey; cook over med-hi heat, breaking up the meat as it cooks, until cooked through. Add tomatoes, beans, broth, garlic, chili powder, oregano, cumin, and mustard. Bring to a boil over high heat and then reduce the heat to a simmer. Cover and let simmer for 20 minutes. Garnish with olives and green onions, or cilantro and serve.
1 c servings; 12 servings
164 cal, 14g prot, 20g carbs, 4g total fat, 1g sat fat, 27mg chol, 6 g fiber, 131mg sodium
Spaghetti with Turkey Burger, mushrooms and tomatoes
1 lb turkey burger
1/2 small onion, diced
1/2 package of fresh mushrooms, sliced
1 package whole wheat spaghetti noodles
1 28 oz can of Hunts Traditional Spaghetti sauce
1 can diced tomatoes
Brown turkey burger in a skillet with onion and mushrooms. When done turkey is brwned and mushrooms and onion are tender, drain. In a large pot of water, bring water to a boil. Cook noodles as they say on the package. When done, drain and add 1 Tbs olive oil and mix so noodles do not stick together. (this is optional).
In skillet that has the meat in it, add the spaghetti sauce and drain the can of tomatoes and add to skillet. Simmer for 7-10 minutes.
Plate and enjoy!
1/2 small onion, diced
1/2 package of fresh mushrooms, sliced
1 package whole wheat spaghetti noodles
1 28 oz can of Hunts Traditional Spaghetti sauce
1 can diced tomatoes
Brown turkey burger in a skillet with onion and mushrooms. When done turkey is brwned and mushrooms and onion are tender, drain. In a large pot of water, bring water to a boil. Cook noodles as they say on the package. When done, drain and add 1 Tbs olive oil and mix so noodles do not stick together. (this is optional).
In skillet that has the meat in it, add the spaghetti sauce and drain the can of tomatoes and add to skillet. Simmer for 7-10 minutes.
Plate and enjoy!
Tuesday, January 26, 2010
Teriyaki Sauce / Marinade
1/4 c reduced sodium soy sauce
1 Tbs honey
3 Tbs orange juice
1 Tbs packed dark brown sugar
1 tsp Asian (dark) sesame oil
1 garlic clove, minced
1 Tbs minced peeled fresh ginger
In a small jar with a tight fitting lid, combine all the ingredients; cover and shake well.
1 1/2 tsp= 38 cal, 1g fat, 0g sat fat, 0g trans fat, 0mg chol, 405mg sod, 7g carbs, 0g fib, 1g prot, 4mg calc.
** My plan is to marinate 3 4oz skinless boneless chicken breasts for about an hour. Cut into thin 2 inch strips of chicken, grill until done. Top chicken on a nice salad with Romaine lettuce, tomatoes, cucumbers, thin julienne cut carrots, almonds, and maybe even some fat free cheddar cheese. Top each salad with the remaining sauce.
1 Tbs honey
3 Tbs orange juice
1 Tbs packed dark brown sugar
1 tsp Asian (dark) sesame oil
1 garlic clove, minced
1 Tbs minced peeled fresh ginger
In a small jar with a tight fitting lid, combine all the ingredients; cover and shake well.
1 1/2 tsp= 38 cal, 1g fat, 0g sat fat, 0g trans fat, 0mg chol, 405mg sod, 7g carbs, 0g fib, 1g prot, 4mg calc.
** My plan is to marinate 3 4oz skinless boneless chicken breasts for about an hour. Cut into thin 2 inch strips of chicken, grill until done. Top chicken on a nice salad with Romaine lettuce, tomatoes, cucumbers, thin julienne cut carrots, almonds, and maybe even some fat free cheddar cheese. Top each salad with the remaining sauce.
Grilled Italian Flank Steak with Roma Tomatoes
This dish is from the first Biggest Loser cookbook. It was created by Mark Yesitis who was a contestant on the show.
1/4 c balsamic vinegar
1/4 c water or low-sodium beef or chicken broth
1 Tbs chopped garlic
1 Tbs chopped fresh basil (or 1 tsp dried basil)
1 Tbs chopped fresh thyme (or 1 tsp dried thyme)
1 tsp ground mustard seed
1/2 tsp freshly ground black pepper
1 1/4 lbs flank steak, trimmed of all visible fat
8 Roma tomatoes, halved crosswise
Combine the first 7 ingredients in a large zip lock bag. Add the steak and seal the bag. Marinate refrigerated for at least 2 hrs (but no longer than 12), turning the steak occasionally.
Prepare a fire in a charcoal grill or preheat a gas grill or broiler. Lightly coat the grill rack with cooking oil spray. Position the cooking rack 4-6 inches from the heat source.
Remove the steak from the marinade; drain and blot to remove excess marinade.
Place the steak and tomatoes on the grill rack or broiler pan. Grill or broil until browned, 4-5 minutes on each side for the steak and about 3 minutes on each side for the tomatoes. Watch the steak carefully as the balsamic vinegar can cause it to burn if not properly blotted. Check the steak for doneness by cutting into the meat. Let stand for 5 minutes on a cutting board. Cut the meat across the grain into very thin slices.
241 cal, 25 g prot, 8 g carb, 11 g total fat, 5 g sat fat, 60 mg chol, 2 g fib, 72 mg sod
1/4 c balsamic vinegar
1/4 c water or low-sodium beef or chicken broth
1 Tbs chopped garlic
1 Tbs chopped fresh basil (or 1 tsp dried basil)
1 Tbs chopped fresh thyme (or 1 tsp dried thyme)
1 tsp ground mustard seed
1/2 tsp freshly ground black pepper
1 1/4 lbs flank steak, trimmed of all visible fat
8 Roma tomatoes, halved crosswise
Combine the first 7 ingredients in a large zip lock bag. Add the steak and seal the bag. Marinate refrigerated for at least 2 hrs (but no longer than 12), turning the steak occasionally.
Prepare a fire in a charcoal grill or preheat a gas grill or broiler. Lightly coat the grill rack with cooking oil spray. Position the cooking rack 4-6 inches from the heat source.
Remove the steak from the marinade; drain and blot to remove excess marinade.
Place the steak and tomatoes on the grill rack or broiler pan. Grill or broil until browned, 4-5 minutes on each side for the steak and about 3 minutes on each side for the tomatoes. Watch the steak carefully as the balsamic vinegar can cause it to burn if not properly blotted. Check the steak for doneness by cutting into the meat. Let stand for 5 minutes on a cutting board. Cut the meat across the grain into very thin slices.
241 cal, 25 g prot, 8 g carb, 11 g total fat, 5 g sat fat, 60 mg chol, 2 g fib, 72 mg sod
Stuffed Peppers
Makes 4 servings.
1/2 lb lean ground beef
1 c cooked white rice (we always use brown)
1 onion, finely chopped
1/4 c thawed frozen green peas
1/4 c grated Parmesan cheese
2 Tbs tomato paste
3 garlic cloves, minced
1 tsp minced fresh thyme
1 tsp minced fresh basil
1/2 tsp minced fresh sage
4 green, red, or yellow bell peppers, tops cut off and seeded
1/2 c tomato puree or tomato sauce
Preheat the oven to 350. In a large bowl, combine the beef, rice, onion, peas, cheese, tomato paste, garlic, thyme, basil, and sage. Loosely stuff the peppers with the mixture; stand them in a baking dish or casserole. Pour the tomato puree over the peppers; add enough water so that the liquid comes about one-fourth up the sides of the peppers. Cover with foil and bake, basting occasionally with the juices, 30 minutes. Uncover and bake until the peppers and rice are tender and the filling is completely cooked, about 20 minutes longer. Let stand 5 minutes before serving.
224 cal, 6 g fat, 3 g sat fat, 0 g trans fat, 19 mg chol, 268 mg sod, 29 g carb, 4 g fib, 15 g prot, 107 mg calc
1/2 lb lean ground beef
1 c cooked white rice (we always use brown)
1 onion, finely chopped
1/4 c thawed frozen green peas
1/4 c grated Parmesan cheese
2 Tbs tomato paste
3 garlic cloves, minced
1 tsp minced fresh thyme
1 tsp minced fresh basil
1/2 tsp minced fresh sage
4 green, red, or yellow bell peppers, tops cut off and seeded
1/2 c tomato puree or tomato sauce
Preheat the oven to 350. In a large bowl, combine the beef, rice, onion, peas, cheese, tomato paste, garlic, thyme, basil, and sage. Loosely stuff the peppers with the mixture; stand them in a baking dish or casserole. Pour the tomato puree over the peppers; add enough water so that the liquid comes about one-fourth up the sides of the peppers. Cover with foil and bake, basting occasionally with the juices, 30 minutes. Uncover and bake until the peppers and rice are tender and the filling is completely cooked, about 20 minutes longer. Let stand 5 minutes before serving.
224 cal, 6 g fat, 3 g sat fat, 0 g trans fat, 19 mg chol, 268 mg sod, 29 g carb, 4 g fib, 15 g prot, 107 mg calc
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