Meal Plan

It wasn't a rainy weekend after all, so I didn't do everything I planned to do because I was too busy being outside! I'm just sitting down to compose my meal plan now, and I've already been through 2 days of dinnner! Bad girl.

Sunday - Chicken sausage with onions and peppers in a Joseph's Tortilla Flax Wrap
Monday - Marinated chicken thighs with green beans
Tuesday - Chicken tacos
Wednesday - Marinated steak tips with grilled veggies
Thursday - Turkey burgers on a toasted whole grain english muffin with cucumbers
Friday - Grilled chicken salad
Saturday - Sushi!

The Lazy Chef

I have been really bad about cooking creatively lately. I can't remember the last time I did a thorough grocery shopping! I have picked up a few things here and there, but the weather has been nice, and eating has just not been very high up on my radar. It's supposed to be a rainy weekend, so I plan on coming up with a good meal plan for next week and getting my grocery shopping done at long last! I'll update you with my meal plan when I create it!

Dinner Plan

Monday - (D's birthday request) Roast beef with mushroom gravy, low phat mashed potatoes, corn, salad and rolls.
Tuesday - Taco night!
Wednesday - Leftovers
Thursday - Steak tips and grilled vegetables
Friday - Sushi
Saturday - Whole seasoned chicken on the grill, whole grain rice pilaf, green beans

This week's Dinner Plan

Saturday: Chicken tacos
Sunday: Cook out! Marinated steak tips and chicken breast, grilled veggies, low fat mac n cheese made with whole grain pasta and salad
Monday: Chicken Enchilladas and a side salad
Tuesday: Low fat egg rolls with sweet and sour chicken and ginger green beans
Wednesday: Leftovers
Thursday: Vegetable "fried" rice with Ahso chicken
Friday: Sushi!

Recipe Reviews

I tried the two recipes from my new weight loss surgery cook book.

The first one I tried was the Teriyaki Turkey Burgers. The burgers were tasty, but a bit dry. The sauce that I made along with the burgers probably would have helped with the dryness, but it seemed to be a little greasy, so I skipped it. I poured a bunch on D's burger, and she loved it.

Next time, I will just make regular turkey burgers, and serve them with low fat mayo on an english muffin.

The second recipe I tried was the Beef Stroganoff. The recipe called for tomato sauce and red wine. It probably would have been good if I wasn't expecting stroganoff. It just didn't taste anything like stroganoff. The wine taste was probably less subtle than it was supposed to be.

Next time, I'm just going to modify a more traditional stroganoff recipe on my own to make it low fat, and I will let you know how that is!

I have more recipes to try, but so far, I'm not overly impressed with the first two recipes, but that could be a fluke.

Soup's On!

This week I'm trying two recipes (*below) from my Eating Well after Weight Loss Surgery recipe book. Here is my dinner plan for the week:

Saturday - Teriyaki Turkey Burgers* on whole grain toasted english muffins with fresh carrots, celery and cukes
Sunday - Beef Stroganoff* over whole grain egg noodles (yes! they have those!) with asparagus
Monday - Chicken with artichoke hearts and crushed tomatoes over (you guessed it) whole grain rotini with a side salad
Tuesday - Grilled Salmon with cucumber dill sauce, whole grain rice pilaf and cucumber spears
Wednesday - Steak Salad with mixed greens
Thursday - Grilled lemon pepper chicken thighs with roasted mixed vegetables
Friday - Sushi!

Dinner Plan for the week

Sunday - Corned beef and veggies
Monday - Corned beef and veggies again!
Tuesday - Chicken, Artichoke hearts and tomatoes over whole grain pasta
Wednesday - Grilled Chicken Salad
Thursday - Pork chops with whole grain rice pilaf and green beans
Friday - Teriyaki Steak on the grill, mixed veggies on the grill
Saturday - Sushi

I have been better about having tuna as a sandwich during the week to get in more Omega 3s. I eat the whole can and mix it with pickles, celery, 1 tbsp of low fat mayo, and I eat it in a whole grain wrap.

I made New England Boiled dinner today, and we are going to Jimmy's for the same thing again tomorrow. Let's just hope I didn't overdo it with sodium!

Meal Plan

Monday - Chicken with artichoke hearts and tomatoes, over whole grain pasta in a light white wine sauce
Tuesday - Pork chops with whole grain cous cous and a side salad
Wednesday - Chicken thighs with whole grain orzo with lentils and teriyaki green beans Thursday - Tuna salad wraps with fresh cucumbers
Friday - Sushi! (Salmon and Tuna) Saturday - Flying to AZ!

Eating Well After Weight Loss Surgery

I just bought this book, as it was recommended by one of my yahoo groups. I will let you know how it is! The author is a professional writer and cook who had lap band surgery a few years ago. I am excited to try a number of the recipes:

• Asian Turkey Dumplings
• Medallions of Pork with Mushrooms
• Indonesian Braised Pork
• Chicken Artichoke Soup
• Chicken Beau Sejour
• Teriyaki Turkey Burgers
• Beef Bordelaise
• Beef Stroganoff
• London Broil with horseradish cream
• Grilled Salmon with Basil Seafood Sauce
• Shrimp Scampi
• Minted Cheesecake with Strawberry Sauce
• Cajun-Spiced Catfish with Citrus -Horseradish Sauce

Low Phat Red Potato Bliss Salad

I love potato salad, and I know it's full of empty calories. Here is a recipe that won't break the bank!

Edible Elements

• 5 medium red potatoes
• 4 slices of low fat turkey bacon
• 3 stalks of celery
• 1/2 small white onion
• 4 tbsp fat free italian dressing
• 4 tbsp low fat mayo
• Salt and pepper

Wash and slice the potatoes into small pieces. Boil for about 8 minutes, until soft, but still slightly firm. Drain the potatoes and mix in with 2 tbsp of italian dressing. While the potatoes cool, chop up onions and celery with knife or food processor. Mix in chopped mixture with the remaining ingredients (cruble the bacon into small slices). Salt and pepper to taste. Serve cold or at room temperature, based upon your preference.

Nutrition information (1/2 cup serving): 80 calories/1.2 g fat/1.3 g fiber/1.7 g protein

Meal Plan

Today - mid day - I am finally off mushies and back to big girl food! LOL I am sick of the winter, and in protest, I am having a BBQ this afternoon. I am going to try to get more Omega3's into my diet. It's going to be tough because I don't like salmon or tuna, although I like it raw, so I shall be having more sushi! Below is my dinner plan for the week:

• Sunday - BBQ - Teriyaki steak, low fat red potato salad, corn on the cob, mixed veggies
• Monday - Sushi (salmon + tuna)
• Tuesday -we are eating out
• Wednesday - Chicken thighs, green beans, and whole grain rice pilaf
• Thursday - Low fat tuna salad on multigrain wrap with sliced cucumbers
• Friday - Grilled salmon with a low fat creamy horseradish sauce with asparagus - sliced pears with low fat frozen yogurt
• Saturday - Sushi again!

Creamy mashed sweet potatoes

I am on mushies again, since I had a fill this week. Scrambled eggs weren't cutting it for me, and I didn't want to eat the empty calories of mashed potatoes, so I decided to experiment with a new dish. It's not bad! I am not a fan of sweet potatoes, and I don't like it when brown sugar or marshmallow is added to them. I tried to go in the opposite direction with this recipe, and I think it worked!

Edible elements:

• 4 medium/large sweet potatoes
• 1 can of 98% fat free cream of chicken soup
• 4 oz of low fat cheddar cheese
• 1/4 cup of milk
• 1.5 tbsp smart balance light butter
• Salt and pepper

Peel and slice the sweet potatoes into smaller pieces. Boil until soft. Mix in blender with remaining ingredients until soft. Spoon into casserole dish and bake in oven on 350 for 20 minutes.

Serve and enjoy!

Nutrition information (10 servings): 97 calories/2.3 grams of fat/2 grams fiber/4.5 grams protein

Meal Plan

I have a fill on Wednesday, so I will be on liquids from Wednesday until Saturday at lunch. After that, I will be on mushies for two days, so the second half of the week is quite boring:

Sunday: Chicken tacos (Chicken grilled in taco seasoning, lettuce, tomatoes, salsa, fat free cheddar cheese, light sour cream, fat free low-carb tortillas)
Monday: Terriyaki steak salad
Tuesday: Vegetable "fried" rice with Ah-so chicken (didn't end up making it last week)
Wedensday: Sugar Free Carnation Instant Breakfast
Thursday: Tomato and Basil soup (recipe in a previous post)
Friday: Boullion and Carnation Instant Breakfast
Saturday: Mashed sweet potatoes

Helpful Product Hints

Prior to my surgery, I had been on and off weight watchers for nearly 10 years. Over that time, I learned how to eat well balanced meals, nutrition information of just about everything I eat, but also hints on making healthy eating/cooking easier. Here are a few helpful hints that I have for you:

• WishBone Salad Spritzers - You wouldn't believe the difference in calories and fat when you spray your dressing, rather than pour it! One serving size (10 sprays) is only 10 calories!


• I Can't Believe it's not Butter! Spray - This spray is perfect for corn or any veggies that need butter flavor, baked potatos, and even for cooking vegetables. I also use it on toast.


• Smart Balance Light - This butter replacement has a much more authentic taste than most others that I have tried - also, you can cook with it. Other butter replacements fall apart and dissolve into a watery substancy when heated.


• Kashi Pesto Pasta Primavera - We all find ourselves on the go and needed to eat a frozen lunch from time to time. Lean Cuisines can be tasty, but they are not made up of the healthiest ingredients. They are often lacking in vegetables as well. Kashi uses higher quality foods, which increase the cost, but they are delicious and heart healthy.


• General Mills Fiber One Bars - I like the Oats and Chocolate bar. Each bar as 9 grams of fiber! It's only 140 calories, and 2 grams of fat - a great snack or meal replacement bar.


• Store Brand Baked Frozen French Fries - These are a bit of a waste of calories, but my nutritionist told me it is fine to eat up to 100 frivolous calories per day (calories that are not for the soul purpose of health), and once a week I like to have frozen french fries with dinner. Do not buy Ore Ida or other name brands - they coat their fries, and they are much higher in fat and calories. The store brand fries are close to 100 calories per serving, and they are a nice treat to have with a healthy dinner.
• Trader Joe's Light Wheat Bread - I usually go for whole grain over wheat, but my MD recommended this bread, so I figure it's good enough for me. Each slice only has 40 calories, 0 fat, 5 grams of fiber and 3 grams of protein!

I will continue to update this as I think of more!

Heart Healthy Chicken Parmesan

Edible Elements:

• 2 slices of whole grain bread, toasted
• 8 chicken fingers or 3-4 chicken breasts
• 1/4 cup Eggbeaters or egg whites
• 1/2 cup grated reduced fat mozzarella cheese
• 1 tsp oregano
• A sprinkle of onion powder and garlic powder
• Salt and pepper
• Healthy Choice spaghetti sauce, seasoned to your preference
• Whole grain pasta
• 3 tbsp reduced fat parmesan cheese

Grind the toasted bread into bread crumbs and combine with oregano, onion powder, garlic powder, one tbsp of parmesan cheese, salt and pepper. Tendorize chicken fingers, then dip them into the eggs, followed by the bread crumb mixture. Cook chicken in heated skillet coated with Pam/Cooking spray.

Once cooked, place into casserole dish, cover with sauce and mozzarella cheese and bake on 350 for 20 minutes or until cheese is melted and beginning to crisp. Serve over whole grain pasta, and sprinkle with parmesan cheese.

Nutritional information based upon 3 oz chicken breast and 2 oz pasta:

450 calories/7 g fat/8.5 g fiber/42 g protein

This is a higher calorie meal than I usually eat, but it is half to a third of the calories and fat of most chicken parmesan dinners, and a healthy and delicious source of protein and whole grains.

Salsa - mild

This recipe is inspired by the Salsa our friend Rhonda makes. Hers is the best I've ever had. She doesn't use peppers, which is uncommon, but I like it that way. If you want peppers, feel free to include them. I don't have her recipe, but I think this may be close:

Edible Elements:

• 4 large tomatoes, seeded (and peeled if that is your preference)
• Minced or fresh grated garlic
• 2/3rds cup of sliced green onions
• 1/2 cup sliced white onion
• 1/2 cup fresh chopped cilantro
• 2 tsp olive oil
• 1 tbsp lime juice
• 1 tbsp vinegar
• Salt and pepper

I like to have large enough pieces of tomato and onions to keep the flavors more distinguishable, as pictured above. You can mix the ingredients in a food processor to your desired consistency, but I just use a knife. Combine the ingredients and serve!

Spaghetti Squash

Spaghetti squash can be strange tasting, but it can also be delicious when cooked properly.

Edible Elements:

• Spaghetti Squash
• Fat free Italian dressing
• 1/2 cup sliced green onions
• 1 tsp Minced garlic
• 1 tsp Dried Oregano
• Low fat parmesan cheese
• Salt and pepper
  

Cut the squash in half length wise and discard seeds. Pour 2 tablespoons of Italian dressing into each side of the squash, cover with plastic wrap and place into microwave safe casserole dish filled with 1/2 cup of water. Microwave on high for 10-12 minutes. Once cooled enough to handle, remove the strands of squash from the shell with a fork. Microwave 1/2 cup Italian dressing for 60 seconds. Once heated, combine with sliced green onions, minced garlic, oregano, salt and pepper. Toss the squash with the mixture until thoroughly mixed. Lightly sprinkle with parmesan cheese and serve.

1 cup serving: 55 calories/1 g fat/2 g fiber/2 g protein

Ah-so Chicken

Another easy dish, and a great addition to the Vegetable Fried Rice. Ah-so sauce isn't the healthiest item on the planet, but you will only need to use a very small amount for this recipe.

Saute chicken strips in Pam/Cooking Spray. Once they are nearly done, add Ah-so Chinese Style Barbecue sauce and continue cooking until chicken is cooked thoroughly throughout, but be careful not to overcook.

That's it!

Nutrition information: 6oz of Ah-so Chicken = 240 calories/2.1 g fat/0 fiber/39 g protein

Whole Grain Croutons

Very easy, and a great way to add a whole grain to your salad!

Cut whole grain bread into small squares.
Spray each piece with Pam/Cooking Spray on each side.
Season with parsely, onion powder, garlic powder, salt and pepper, and spray lightly again.
Bake on 350 for 10-15 minutes or until toasted.

That's it!

Meal Plan

Below is my dinner plan for the upcoming week. Sometimes it's helpful to get ideas from others, and please feel free to share your meal plans with me! As you can see, I strive to design each meal to include protein, vegetables and fiber.

Saturday: Chicken Casserole (recipe below) with a side salad
Sunday: (Super Bowl - GO PATS!) Fresh homemade salsa with reduced fat whole grain tortilla chips, veggies and dip, and low fat multi-grain english muffin pizzas
Monday: Chicken thighs (skinless) marinated in fat free italian dressing and reduced sodium soy sauce, grilled french style green beans, and baked french fries
Tuesday: Chicken Parmesan over whole grain rotini with a side salad
Wednesday: Shake N Bake Pork Chops with spagettie squash and whole grain rice pilaf
Thursday: Vegetable fried rice (recipe below) with Ah-so Chicken
Friday: Fire grilled chicken salad with homemade whole grain croutons

Vegetable Fried Rice

This dish was inspired by the rice made at Japanese Steak Houses. Hopefully, my version is a bit healthier!

Edible Elements:

• Whole Grain Brown Rice
• 1-2 eggs
• Fat free Butter Spray
• Fat free Pam/Cooking Spray
• Low Sodium Soy Sauce
• Frozen mixed vegetables
• Onion
• Garlic Powder
• Onion Powder
• Salt
• Pepper

Cook the brown rice as instructed on the packaging. When rice is cooked, spray non stick skillet with Pam, set to high. Saute onions until they begin to turn golden. Crack egg/s onto the heated surface, and cut into the yoke and through the whites immediately, spread rice onto the skillet, and blend the onions and eggs into the rice. Spray with butter spray and Pam. The rice will take about 10 minutes to begin to crisp on the skillet. After one minute, turn the burner to medium high, and then to medium after another two minutes, depending on your burner. Flatten the rice with a spatula periodically, and press the rice into the skillet, flipping every minute or so. After eight minutes, add the mixed vegetables into the blend, and begin to sprinkle with soy sauce. Continue to spray with Pam and butter spray as needed. Season with Garlic and Onion Powder. When finished, salt and pepper to taste.

2 cup serving: 390 calories/6 g fat/4.5 g fiber/ 14 g protein

Steak and Squash

I have been making this dish since my first weight watchers round, nearly 10 years ago.

Edible Elements:

• Lean Steak or beef tips


• Zucchini


• Yellow Squash


• Onions


• Sliced Mushrooms (optional)


• Garlic (fresh or minced)


• Reduced sodium Soy Sauce


• Fat Free Italian Dressing


• Fat Free Butter Spray


• Fat Free Pam/Cooking Spray


• Garlic Powder


• Onion Powder


• Salt


• Pepper

Tenderize steak and marinate in 30% Soy Sauce, 70% Italian Dressing blend for at least 30 minutes. Sprinkle Garlic and Onion Powder into marinated blend as desired. Slice squash and onion into bite sizes. If you have a grill available, grill it all, but if not, you can cook this meal inside as described. The steak tips can be cooked stove top or broiled, per your preference. I alternate. For the vegetables, spray a non stick large skillet with Pam. Cook the onions first, on medium. When they begin to turn the corner to translucent, include the garlic, squash and mushrooms, and spray liberally with butter spray and Pam. As the vegetables begin to cook, add in light dashes of soy sauce and italian dressing. Season with spices, salt and pepper as desired. Do not overcook the vegetables - al dente is best.

That is it - easy and delicious.

With lean steak (5 oz) and 1 cup of grilled veggies: 300 calories/8.2 g fat/2 g fiber/45 g protein!

Back to the Basics

The last few months have been so busy, I haven't had a chance to try any new healthy recipes. I did try a few new recipes, including beef wellington, but I just don't think they'd make the cut for Low Phat Cooking. I have decided to post a few staple meals that I have often that have served as delicious staples for my diet. I hope you enjoy!