Ok, so I got the to-do list out. Thankfully I have accomplished things! This being one. I have made a meal plan for the upcoming week. Here is what’s on the menu. I am recommitting to getting my a$$ in gear, and working out – HARD. No half ass’n here.
Hope you are all having a great week… :)
Double Corn and Ham Casserole
recipe ingredients
CORN BREAD:
1/2 cup all-purpose flour
1/3 cup yellow cornmeal
1 Tbsp. sugar
1 tsp. baking powder
1/2 tsp. salt
1/2 cup 1% low-fat milk
1 Tbsp. vegetable oil
1 large egg white
CASSEROLE
:
6 ears shucked corn
1 1/2 cups fat-free, less-sodium chicken broth
1 cup diced lean ham
1/2 cup chopped green onions
1/4 tsp. salt
1/4 tsp. black pepper
1 cup shredded reduced-fat sharp cheddar cheese
1 large egg
recipe directions
Preheat oven to 400*F. Prepare corn bread: Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (flour through salt) in a medium bowl; make a well in center of mixture. Add milk, oil, and egg white to flour mixture; stir just until moist. Spoon batter into an 8-inch square baking pan coated with cooking spray. Bake at 400*F for 18 minutes or until a wooden pick inserted in center comes out clean. Cool completely on a wire rack, and crumble into a medium bowl. Reduce oven temperature to 350*F. Prepare casserole: Cut off tops of corn kernels, and scrape the corn milk and remaining pulp from cobs using the dull side of a knife blade to yield 3 cups. Combine corn and next 5 ingredients (corn through black pepper) in a large saucepan, and bring mixture to a boil. Reduce heat, and simmer for 12 minutes. Remove corn mixture from heat, and cool. Combine the corn mixture, crumbled corn bread, cheese, and egg in a large bowl. Spoon the mixture into a 10-inch deep-dish pie plate or 2-quart casserole coated with cooking spray. Bake for 50 minutes or until golden brown. Let stand 5 minutes before serving.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
263 7 2 19 4 953 36 5
Ultimate Enchilada Casserole
recipe ingredients
1 pound ground turkey
1/2 cup chopped onion
1/2 cup chopped green pepper
11/2 teaspoons dried oregano
2 teaspoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1 tablespoon vinegar
6 medium corn tortillas
1 can (15 ounces) pinto beans, rinsed and drained
2 cans (10 ounces each) enchilada sauce, divided
1 cup shredded, fat-free cheddar cheese
1 can (101/2 ounces) reduced-fat, low-sodium cream of chicken soup
1 tablespoon chopped, canned green chiles
recipe directions
Preheat the oven to 350 degrees.
Spray a 2-quart baking dish with nonstick cooking spray.
In a large nonstick skillet, cook the ground turkey. Add the onion, green pepper, dried oregano, chili powder, garlic powder, ground cumin, cayenne pepper and vinegar; cook until the onion is tender.
Remove the pan from the heat.
Cut the tortillas into 1-inch strips and then into thirds.
Line the baking dish with half of the tortillas. Top them with half of the meat mixture. Layer with the beans, the remaining meat mixture, one can of enchilada sauce, cheese and the remaining tortillas.
In a small mixing bowl combine the soup, the remaining can of enchilada sauce and the chopped green chiles; pour the sauce over the tortillas.
Bake uncovered for 30 minutes or until the casserole is bubbly and heated through.
Serves: 10 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
188 5 2 17 4 595 19 3
Cornflake Chicken
recipe ingredients
4 skinless, boneless chicken breasts, flattened
1 cup cornflake crumbs
1/4 tsp pepper
1/4 tsp salt
1/4 tsp poultry seasoning
1/2 cup skim milk
recipe directions
Combine cornflake crumbs and seasonings in shallow bowl. Soak chicken in milk then dredge chicken in crumb mixture. Place on baking sheet which has been sprayed with nonstick spray. Bake at 400* about 25 minutes or until lightly browned.
Serves: 4 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
159 1.5 0.5 27 0 282 7 3
Tequila Lime Shrimp
1 lb jumbo shrimp
1 shot tequila
1 Tbsp. fresh lime juice
1 jalapeno pepper, seeded and minced
1 Tbsp. minced garlic
1 Tbsp. chopped cilantro
recipe directions
Combine all ingredients and marinate in refrigerator for at least 30 minutes.
Cook over grill or in a nonstick skillet sprayed with cooking spray, until done. Season with salt and pepper to taste, and serve with rice or pasta if desired.
Serves: 4 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
142 2 0 23 0 169 2 3
Corn and Macaroni Bake
recipe ingredients
1 cup cooked elbow macaroni, rinsed and drained
1 cup frozen whole kernel corn
1 cup (one 8 ounce can) cream-style corn
3/4 cup (3 ounces) shredded Kraft reduced fat cheddar cheese
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
2 tablespoon Kraft fat free Catalina Dressing
recipe directions
Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with butter-flavored cooking spray. In a medium bowl, combine macaroni, frozen corn, and cream style corn. Stir in Cheddar cheese, parsley flakes, black pepper, and Catalina dressing. Pour mixture into prepared baking dish. Bake 30 minutes. Place baking dish on a wire rack and let set 5 minutes. Divide into 6 servings.
HINT: 2/3 cup uncooked macaroni usually cooks to 1 cup.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
113 2 1 6 1 215 21 2
Spinach Tortellini Soup
1 large can (49 1/2 ounces) fat free chicken broth
1/4 tsp. garlic powder or 1 clove garlic, minced
1/8 tsp. pepper
1 cup frozen cheese-filled tortellini
2 cups coarsely chopped fresh spinach leaves or 1 cup coarsely chopped frozen cut leaf spinach
recipe directions
In large saucepan mix broth, garlic powder and pepper. Over medium-high heat, heat to a boil. Stir in tortellini. Reduce heat to medium. Cook 10 minutes. Add spinach. Cook 5 minutes more or until tortellini is done.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
92 3 1 5 1 1076 11 2
Showing posts with label Meal Planning. Show all posts
Showing posts with label Meal Planning. Show all posts
Wednesday, March 3, 2010
Thursday, February 11, 2010
Recipes for the week!
Jalapeno-Lime Chicken- 162 calories
Ingredients:
1 lb boneless skinless chicken breast halves
1 jalapeno pepper, seeded and diced
1 tablespoon lime juice
1 teaspoon lime zest
1 tablespoon olive oil
2-3 cloves garlic, peeled and minced
1 teaspoon ground cumin
1/4 teaspoon fresh ground black pepper
1/4 teaspoon salt
sliced black olives, for garnish (optional)
1 sliced jalapeno pepper, for garnish (optional)
Preparation:
1. Combine the diced jalapeno pepper, lime juice, lime zest, olive oil, minced garlic, cumin, salt and pepper in a resealable plastic bag.
2. Place the chicken in the bag and press to remove the excess air; seal tightly.
3. Turn the bag over several times in order to coat the chicken with the marinade mixture.
4. Chill for at least 30 minutes (or overnight).
5. Preheat the grill or oven broiler to medium-high heat.
6. Place the chicken on the grill or in the broiler pan.
7. Cook for about 12-15 minutes (or until the chicken is no longer pink and the juices run clear when pierced with a fork), turning twice to get grill marks.
8. Garnish with black olives and jalapeno slices if desired.
Servings: 4
Nutritional information for one serving:
Calories: 162
Calories from fat: 44
Total fat: 5g
Cholesterol: 65mg
Total carbs: 1.6g
Fiber: 0.3g
Protein: 26.5g
WW points: 4
Italian Turkey Meatballs – 166 Calories
Ingredients:
1 lb lean ground turkey
1/2 cup dry breadcrumbs
3 cloves garlic, minced
1 egg, beaten
1/4 cup onion, finely chopped
1/4 cup parsley, chopped
1/2 teaspoon oregano
1/2 teaspoon salt
1/2 teaspoon pepper
Preparation:
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
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
WW points: 4
Pesto Pizzarecipe ingredients
Crust:
4 - 4 1/2 cups flour
2 pkgs. Rapid Rise yeast
2 tsp. salt
1 tsp. sugar
2 tsp. olive oil
1 3/4 cup hot water
Pizza:
1 1/2 cups packed fresh basil leaves
1 1/2 Tbsp. fresh grated Parmesan cheese
1 1/2 Tbsp. olive oil
1 clove garlic, minced
3 Tbsp. nonfat plain yogurt
salt and fresh ground black pepper to taste
cornmeal for dusting pan
4 cups sliced ripe plum tomatoes (8 tomatoes)
recipe directions
To make crust: In a large bowl, stir together 3 cups flour, yeast, salt and sugar. In a small saucepan, combine 1 1/4 cups water and oil. Heat until hot to the touch, 125 to 130 degrees F. With a wooden spoon, gradually stir the oil and water mixture into the flour mixture. Beat until well mixed. Gradually add enough of the remaining flour to make a firm, soft dough. Turn out onto a lightly floured surface and knead for 8 to 10 minutes. As an alternative, prepare dough in a food processor according to manufacturers directions, but decreasing water to 1 1/2 cups.
To make pesto: In a food processor, combine basil, cheese, oil and garlic. Process until well blended. Add yogurt and blend until smooth. Season with salt and pepper.
Place a pizza stone or baking sheet on the lowest rack of the oven; preheat to 500*F. Divide dough into 8 pieces. Using fists, stretch one piece into a 6 inch round. Place on a cornmeal dusted pizza peel or inverted baking pan, using enough cornmeal so the dough slides easily. Stretch another piece of dough and place next to the first on the peel. Spread 1 tablespoon of pesto on each round of dough. Arrange 1/2 cup sliced tomatoes on each round of dough. Season lightly with salt and pepper. Carefully slide the pizzas onto the heated pizza stone or baking sheet and bake for 10 to 14 minutes, or until the bottoms are crisp and browned. Working with 2 pizzas at a time, repeat with the remaining dough and toppings.
Serves: 8 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
296 5 1 9 4 595 54 6
Chile Relleno Puff
recipe ingredients
5 eggs
1/4 cup flour
1/4 tsp. salt
1/2 tsp. baking powder
1 pint nonfat cottage cheese
1 large can (7 oz) Ortega mild green chiles, chopped
1/2 cup reduced fat mozzarella, shredded
1/4 cup reduced fat cheddar, shredded, for top
recipe directions
Preheat oven to 350*F. Beat eggs until light and lemon colored. Whisk in flour, then baking powder, salt, cottage cheese and mozzarella. Blend until smooth. Stir in chiles. Pour into a glass pie dish or similar baking pan. Sprinkle cheddar cheese on top. Bake for 20-25 minutes until the center is firm and the top lightly browned.
Serves: 4 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
232 7 3 28 1 653 14 5
Crustless Mushroom Quiche
recipe ingredients
2 cups sliced mushrooms
1 onion, diced medium
10 oz. pkg chopped spinach, thawed and sqeezed dry
1/4 cup plain bread crumbs
2 cups skim milk
8 egg whites
1/4 cup Parmesan cheese
1 tsp. garlic powder
1 tsp. Italian seasoning
1/2 tsp. fresh cracked black pepper
recipe directions
Preheat oven to 350*F. In a nonstick skillet, saute onion and mushrooms until almost tender. Add spinach and cook until all moisture is evaporated (about 4 minutes). Add bread crumbs, stir and place into a quiche pan which has been sprayed with nonstick cooking spray. Combine remaining ingredients in medium mixing bowl and pour over vegetables in quiche pan. Bake for 35 to 45 minutes or until firm in center. Allow to stand for 5 minutes before cutting and serving.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
111 2 1 12 2 253 13 2
Spinach Casserole
2 pkgs frozen chopped spinach
2 cups fat free cottage cheese
1/2 cup egg substitute (equal to 2 eggs)
1/2 cup fat free parmesean cheese
recipe directions
Cook spinach until heated through. Drain very thoroughly, pressing into a colander or squeezing out the excess water. Combine the cottage cheese, egg substitute, and parmesean cheese in bowl. Mix in spinach. Pour into a 9 inch pie pan or into 6 individual baking dishes which have been sprayed with nonstick spray. Sprinkle casserole with a little parmesean and paprika. Bake at 375* for 25 to 30 minutes, or until firm and lightly browned at the edges.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
133 1 0 2 3 260 10 2
Spinach Tortellini Soup
1 large can (49 1/2 ounces) fat free chicken broth
1/4 tsp. garlic powder or 1 clove garlic, minced
1/8 tsp. pepper
1 cup frozen cheese-filled tortellini
2 cups coarsely chopped fresh spinach leaves or 1 cup coarsely chopped frozen cut leaf spinach
recipe directions
In large saucepan mix broth, garlic powder and pepper. Over medium-high heat, heat to a boil. Stir in tortellini. Reduce heat to medium. Cook 10 minutes. Add spinach. Cook 5 minutes more or until tortellini is done.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
92 3 1 5 1 1076 11 2
Ingredients:
1 lb boneless skinless chicken breast halves
1 jalapeno pepper, seeded and diced
1 tablespoon lime juice
1 teaspoon lime zest
1 tablespoon olive oil
2-3 cloves garlic, peeled and minced
1 teaspoon ground cumin
1/4 teaspoon fresh ground black pepper
1/4 teaspoon salt
sliced black olives, for garnish (optional)
1 sliced jalapeno pepper, for garnish (optional)
Preparation:
1. Combine the diced jalapeno pepper, lime juice, lime zest, olive oil, minced garlic, cumin, salt and pepper in a resealable plastic bag.
2. Place the chicken in the bag and press to remove the excess air; seal tightly.
3. Turn the bag over several times in order to coat the chicken with the marinade mixture.
4. Chill for at least 30 minutes (or overnight).
5. Preheat the grill or oven broiler to medium-high heat.
6. Place the chicken on the grill or in the broiler pan.
7. Cook for about 12-15 minutes (or until the chicken is no longer pink and the juices run clear when pierced with a fork), turning twice to get grill marks.
8. Garnish with black olives and jalapeno slices if desired.
Servings: 4
Nutritional information for one serving:
Calories: 162
Calories from fat: 44
Total fat: 5g
Cholesterol: 65mg
Total carbs: 1.6g
Fiber: 0.3g
Protein: 26.5g
WW points: 4
Italian Turkey Meatballs – 166 Calories
Ingredients:
1 lb lean ground turkey
1/2 cup dry breadcrumbs
3 cloves garlic, minced
1 egg, beaten
1/4 cup onion, finely chopped
1/4 cup parsley, chopped
1/2 teaspoon oregano
1/2 teaspoon salt
1/2 teaspoon pepper
Preparation:
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
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
WW points: 4
Pesto Pizzarecipe ingredients
Crust:
4 - 4 1/2 cups flour
2 pkgs. Rapid Rise yeast
2 tsp. salt
1 tsp. sugar
2 tsp. olive oil
1 3/4 cup hot water
Pizza:
1 1/2 cups packed fresh basil leaves
1 1/2 Tbsp. fresh grated Parmesan cheese
1 1/2 Tbsp. olive oil
1 clove garlic, minced
3 Tbsp. nonfat plain yogurt
salt and fresh ground black pepper to taste
cornmeal for dusting pan
4 cups sliced ripe plum tomatoes (8 tomatoes)
recipe directions
To make crust: In a large bowl, stir together 3 cups flour, yeast, salt and sugar. In a small saucepan, combine 1 1/4 cups water and oil. Heat until hot to the touch, 125 to 130 degrees F. With a wooden spoon, gradually stir the oil and water mixture into the flour mixture. Beat until well mixed. Gradually add enough of the remaining flour to make a firm, soft dough. Turn out onto a lightly floured surface and knead for 8 to 10 minutes. As an alternative, prepare dough in a food processor according to manufacturers directions, but decreasing water to 1 1/2 cups.
To make pesto: In a food processor, combine basil, cheese, oil and garlic. Process until well blended. Add yogurt and blend until smooth. Season with salt and pepper.
Place a pizza stone or baking sheet on the lowest rack of the oven; preheat to 500*F. Divide dough into 8 pieces. Using fists, stretch one piece into a 6 inch round. Place on a cornmeal dusted pizza peel or inverted baking pan, using enough cornmeal so the dough slides easily. Stretch another piece of dough and place next to the first on the peel. Spread 1 tablespoon of pesto on each round of dough. Arrange 1/2 cup sliced tomatoes on each round of dough. Season lightly with salt and pepper. Carefully slide the pizzas onto the heated pizza stone or baking sheet and bake for 10 to 14 minutes, or until the bottoms are crisp and browned. Working with 2 pizzas at a time, repeat with the remaining dough and toppings.
Serves: 8 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
296 5 1 9 4 595 54 6
Chile Relleno Puff
recipe ingredients
5 eggs
1/4 cup flour
1/4 tsp. salt
1/2 tsp. baking powder
1 pint nonfat cottage cheese
1 large can (7 oz) Ortega mild green chiles, chopped
1/2 cup reduced fat mozzarella, shredded
1/4 cup reduced fat cheddar, shredded, for top
recipe directions
Preheat oven to 350*F. Beat eggs until light and lemon colored. Whisk in flour, then baking powder, salt, cottage cheese and mozzarella. Blend until smooth. Stir in chiles. Pour into a glass pie dish or similar baking pan. Sprinkle cheddar cheese on top. Bake for 20-25 minutes until the center is firm and the top lightly browned.
Serves: 4 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
232 7 3 28 1 653 14 5
Crustless Mushroom Quiche
recipe ingredients
2 cups sliced mushrooms
1 onion, diced medium
10 oz. pkg chopped spinach, thawed and sqeezed dry
1/4 cup plain bread crumbs
2 cups skim milk
8 egg whites
1/4 cup Parmesan cheese
1 tsp. garlic powder
1 tsp. Italian seasoning
1/2 tsp. fresh cracked black pepper
recipe directions
Preheat oven to 350*F. In a nonstick skillet, saute onion and mushrooms until almost tender. Add spinach and cook until all moisture is evaporated (about 4 minutes). Add bread crumbs, stir and place into a quiche pan which has been sprayed with nonstick cooking spray. Combine remaining ingredients in medium mixing bowl and pour over vegetables in quiche pan. Bake for 35 to 45 minutes or until firm in center. Allow to stand for 5 minutes before cutting and serving.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
111 2 1 12 2 253 13 2
Spinach Casserole
2 pkgs frozen chopped spinach
2 cups fat free cottage cheese
1/2 cup egg substitute (equal to 2 eggs)
1/2 cup fat free parmesean cheese
recipe directions
Cook spinach until heated through. Drain very thoroughly, pressing into a colander or squeezing out the excess water. Combine the cottage cheese, egg substitute, and parmesean cheese in bowl. Mix in spinach. Pour into a 9 inch pie pan or into 6 individual baking dishes which have been sprayed with nonstick spray. Sprinkle casserole with a little parmesean and paprika. Bake at 375* for 25 to 30 minutes, or until firm and lightly browned at the edges.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
133 1 0 2 3 260 10 2
Spinach Tortellini Soup
1 large can (49 1/2 ounces) fat free chicken broth
1/4 tsp. garlic powder or 1 clove garlic, minced
1/8 tsp. pepper
1 cup frozen cheese-filled tortellini
2 cups coarsely chopped fresh spinach leaves or 1 cup coarsely chopped frozen cut leaf spinach
recipe directions
In large saucepan mix broth, garlic powder and pepper. Over medium-high heat, heat to a boil. Stir in tortellini. Reduce heat to medium. Cook 10 minutes. Add spinach. Cook 5 minutes more or until tortellini is done.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
92 3 1 5 1 1076 11 2
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!
Monday
Bacon Lettuce and Tomato Salad
Dressing
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)
Salad:
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
Tuesday:
Easy Beef Gyros
Ingredients:
1 lb lean ground beef
8 small pita pocket bread (4-inch diameter) , cut in half, warmed
4 plum tomatoes, cut into thin slices
Sauce
2/3 cup plain low-fat yogurt
3 tablespoons onions, finely chopped
1/3 cup cucumber, chopped
2 teaspoons fresh parsley, chopped
Seasoning
1 garlic clove, crushed
1/2 teaspoon dried oregano leaves
1/2 teaspoon salt
1/4 teaspoon pepper
Preparation:
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
Wednesday:
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
Thursday:
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
Friday:
Italian Turkey Meatballs
Ingredients:
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
Preparation:
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!
Saturday
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
I plan to make this a weekly habit, make a meal plan (dinners) and adhere to the recipes! Here are some I found!
Monday
Bacon Lettuce and Tomato Salad
Dressing
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)
Salad:
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
Tuesday:
Easy Beef Gyros
Ingredients:
1 lb lean ground beef
8 small pita pocket bread (4-inch diameter) , cut in half, warmed
4 plum tomatoes, cut into thin slices
Sauce
2/3 cup plain low-fat yogurt
3 tablespoons onions, finely chopped
1/3 cup cucumber, chopped
2 teaspoons fresh parsley, chopped
Seasoning
1 garlic clove, crushed
1/2 teaspoon dried oregano leaves
1/2 teaspoon salt
1/4 teaspoon pepper
Preparation:
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
Wednesday:
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
Thursday:
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
Friday:
Italian Turkey Meatballs
Ingredients:
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
Preparation:
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!
Saturday
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
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