Saturday, January 30, 2010

Meal Planning

So, I've decided to search out healthy recipes. I was at the library and found a great low fat cook book, with nutritional info, holler! I also perused the world wide web for recipes too, here's what I plan for the week. You'll notice some have larger servings than, umm 2. Well fear not, this girl will eat left overs. :)

I plan to make this a weekly habit, make a meal plan (dinners) and adhere to the recipes! Here are some I found!


Bacon Lettuce and Tomato Salad

3/4 Cup fat free Sour Cream
3/4 Cup fat free mayo
1/3 Cup Sugar (or Splenda -- but that's not good for you!)
1 teaspoon liquid smoke
1 3 1/4 ounce) container of imitation bacon (Bacon Bits)

1 quart cherry tomatoes, cut in half
2 Medium Heads cut into bite size pieces

To make the dressing, mix together the sour cream, mayo, sugar, liquid smoke and bacon bits, until well blended.

Gently toss the dressing with the tomatoes an lettuce.

Keep chilled until ready to serve.
*If you prefer a thinner dressing add 1/4 cup skim milk.
*Don't put dressing on salad until you are ready to serve!

Yield 10 servings

Calories: 110, Fat 3g, Carb 15 g, Fiber 3g, Protein 7g

Easy Beef Gyros

1 lb lean ground beef
8 small pita pocket bread (4-inch diameter) , cut in half, warmed
4 plum tomatoes, cut into thin slices

2/3 cup plain low-fat yogurt
3 tablespoons onions, finely chopped
1/3 cup cucumber, chopped
2 teaspoons fresh parsley, chopped

1 garlic clove, crushed
1/2 teaspoon dried oregano leaves
1/2 teaspoon salt
1/4 teaspoon pepper

1. In a small bowl, combine the sauce ingredients, mixing well. Cover and refrigerate.
2. Preheat the oven to 350ยบ F.
3. In a medium bowl, combine the ground beef with the seasoning ingredients, mixing lightly but thoroughly.
4. Divide the beef mixture into 16 equal portions and shape into 2-inches diameter patties.
5. Place the patties on a rack in the broiler pan.
6. Bake in the oven for about 10 minutes (or until no longer pink) or on the grill over medium heat.
7. To serve, place equal amounts of beef and tomato slices in each pita bread half, and top with the yogurt sauce.

Servings: 8

Nutritional information for one serving:
Calories: 198
Calories from fat: 57
Total fat: 6.4g
Cholesterol: 38mg
Total carbs: 19g
Fiber: 1.1g
Protein: 15.3g
WW points: 4

Salsa & Cheese Casserole

1/2 cup chunky salsa, mild or medium, drained
3/4 cup egg substitute, equal to 3 eggs
1/3 cup all purpose flour
1 cup evaporated skim milk
6 oz. (1 1/2 cups) shredded reduced fat Cheddar cheese
2 oz. (1/2 cup) shredded Monterrey jack cheese
1 (8oz) can tomato sauce

recipe directions
Spray an 8 or 9 inch glass pie pan with nonstick cooking spray. Combine eggs, milk, and flour in a bowl. Beat well until smooth. Combine cheeses in another bowl and reserve 1/2 cup for topping. Stir remaining cheese into the milk mixture.

Spoon a small amount of drained salsa on bottom of pie pan and spread around. Ladle half of the cheese and milk mixture over salsa. Spoon remaining salsa over this layer then top with remaining cheese-milk mixture. Carefully top with the tomato sauce. Bake at 350* for 30 to 35 minutes, until set and puffy. Top with reserved cheese and bake an additional 5 minutes till melted. Serve with salsa, if desired.

Calories 202, Fat 6, Fiber 0.5 Protein 15, WW 4

Southwest Chicken Soup

1 pound boneless skinless chicken breasts, cut into bite size pieces.
1.5 quarts of water
6 chicken bullion cubes
1 cup salsa
1/2 box of Spanish Rice

In a large pot, mix ingredients, bring to a boil. Boil 3-4 minutes. Reduce heat and simmer for 10 minutes, serve hot.

Calories: 110; Fat 4g, Carb 10g, Fiber 0, Protein 13g.

Yields 9, 1 cup servings


Italian Turkey Meatballs

1 lb lean ground turkey
1/2 cup dry breadcrumbs
3 cloves garlic, minced
1 egg, beaten (or equivalent of egg beaters)
1/4 cup onion, finely chopped
1/4 cup parsley, chopped
1/2 teaspoon oregano
1/2 teaspoon salt
1/2 teaspoon pepper

1. Mix all the ingredients together and shape into 30 meatballs.
2. Lightly spray a nonstick pan with vegetable oil.
3. Cook the meatballs for about 5-6 minutes (or until cooked through and nicely browned on the outside).

Servings: 6 (5 meatballs)

Nutritional information for one serving:
Calories: 166
Calories from fat: 68
Total fat: 7.6g
Cholesterol: 94mg
Total carbs: 8g
Fiber: 0.7g
Protein: 15.7g

I plan to serve this with whole wheat spaghetti and a healthy sauce which is TBD!


4 tablespoons sliced green onion
1 tablespoon chopped or minced garlic
olive oil spray
1 tablespoon olive oil
1 pound peeled raw shrimp, medium
1/4 cup lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper

recipe directions
In wok, over medium heat, saute onion and garlic in olive oil spray 1-2 minutes, adding oil half way through. Add shrimp and stir just until pink. Add lemon juice, salt and pepper when shrimp are done, or sooner if becomes dry while cooking. Cook until juice is warm. Serve alone or with rice or pasta.

Calories 159, Fat 5, Fiber 0, Protein 23, WW Points 4

Lastly - I am leaving you with this FABULOUS website I found. Click here

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