- 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
Tuesday, February 26, 2008
Eating Well After Weight Loss Surgery
Monday, February 25, 2008
Low Phat Red Potato Bliss Salad
- 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
Sunday, February 24, 2008
Meal Plan
- 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!
Friday, February 22, 2008
Creamy mashed sweet potatoes
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
Sunday, February 10, 2008
Meal Plan
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
Monday, February 4, 2008
Helpful Product Hints
- 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!
Saturday, February 2, 2008
Heart Healthy Chicken Parmesan
- 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
- 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
- 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
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
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
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