So I was scouring Wal-Mart again looking for au jus sauce for our delicious French Dips we had yesterday and found a seasoning packet by the ranch and Italian dressing packets. It's called Recipe Mix for Hot Artichoke & Garlic Dip. I tore off the brand name but it's made by Kraft. I had to substitute all the ingredients they had except the artichokes, but figures the seasonings were what would make the most difference. So I did:
1 pkg fat free cream cheese
1 C fat free sour cream
14 oz can artichokes (in water) drained & chopped
1 C parmesan cheese
1 packet
Mix. Put in pie pan. Bake at 350 degrees for 20 minutes. I ate this with Flat Out Crisps (Flat Wrap makes crackers) and it was DELICIOUS! I couldn't tell sacrificing anything!
1/4 C dip (which is a LOT!) is 105 Calories, 2.63 g fat, 4.13 g carbs, 0 g fiber, 4 g sugar, 10 g protein.
Add 10 crackers: (crackers only) 80 calories, 1.23 g fat, 10.67 g carbs, 3.33 g fiber, 0 g sugar, 4 g protein.
It was SO yummy!
Happy Eating!
TeAm Healthy
Sunday, February 27, 2011
Tuesday, February 22, 2011
Shrimp Risotto
So this is what I made for lunch Saturday. LOTS of carbs, but eat it for lunch....you'll be fine! ALL 8 of us loved it. Sammy was a little leary, but he eventually gave in. I doubled this and there was about 1 C left over. Bryce had 3 helpings, Comptyn 2, Kevin 2.
1 small onion, chopped
2 T butter (I used EVOO)
1 3/4 C uncooked instant brown rice
2 garlic cloves, minced
1/2 t dried basil
1/4 t pepper
2 cans (14.5 oz ea) chicken broth
1 lbs peeled/veined/cooked medium shrimp
2 C fresh baby spinach, coarsely chopped
1 C frozen corn, thawed
1 plum tomato, chopped
1/4 C grated Pamesan cheese
2 T fat free milk
In a large skillet, saute onion in EVOO until tender. Add the rice, garlic, basil and pepper; cook 2 minutes longer. Stir in one can of broth. Cook and stir until most fo the liquid is absorbed.
Add remaining broth, 1/2 C at a time, stirring constantly. Allow the liquid to absorb between additions. Cook until risotto is creamy and rice is tender.
Stir in remaining ingredients; cook and stir until spinach is wilted and shirmp are heated thru. Serves 4
Nutritional Value: 1 1/2 C serving - 407.3 calories, 5.4 g fat, 37.9 g carbs (3.3 g sugars, 5.8 g fiber), 34.9 g protein
Happy Eating!
TeAm Healthy
1 small onion, chopped
2 T butter (I used EVOO)
1 3/4 C uncooked instant brown rice
2 garlic cloves, minced
1/2 t dried basil
1/4 t pepper
2 cans (14.5 oz ea) chicken broth
1 lbs peeled/veined/cooked medium shrimp
2 C fresh baby spinach, coarsely chopped
1 C frozen corn, thawed
1 plum tomato, chopped
1/4 C grated Pamesan cheese
2 T fat free milk
In a large skillet, saute onion in EVOO until tender. Add the rice, garlic, basil and pepper; cook 2 minutes longer. Stir in one can of broth. Cook and stir until most fo the liquid is absorbed.
Add remaining broth, 1/2 C at a time, stirring constantly. Allow the liquid to absorb between additions. Cook until risotto is creamy and rice is tender.
Stir in remaining ingredients; cook and stir until spinach is wilted and shirmp are heated thru. Serves 4
Nutritional Value: 1 1/2 C serving - 407.3 calories, 5.4 g fat, 37.9 g carbs (3.3 g sugars, 5.8 g fiber), 34.9 g protein
Happy Eating!
TeAm Healthy
Saturday, February 19, 2011
Healthy Banana Cookies
3 ripe bananas
2 C oats
1 C dehydrated apples (I used cannery ones)
1/3 C applesauce
1 t vanilla
1 t cinnamon
Preheat oven 350. In mixer, mash bananas. Stir in oats, apples, applesauce, vanilla and cinnamon. Mix well, and allow to sit for 15 minutes. Drop by teaspoonfuls on ungreased cookie sheet. I used parchment and it stuck. I didn't use a pancake turner to get them off. Just peel them off. Bake for 20 minutes. Makes 36.
The original recipe called for dates instead of apples, and oil instead of applesauce and I added the cinnamon. We all think they are pretty good. All the boyz wanted more!
Nutritional per cookie: 32.5 calories, .4 g fat, 7.1 g carbs, .7 g protein. Not too bad! Curbs the sweet tooth I thought I didn't have!
Happy Eating!
TeAm Healthy
2 C oats
1 C dehydrated apples (I used cannery ones)
1/3 C applesauce
1 t vanilla
1 t cinnamon
Preheat oven 350. In mixer, mash bananas. Stir in oats, apples, applesauce, vanilla and cinnamon. Mix well, and allow to sit for 15 minutes. Drop by teaspoonfuls on ungreased cookie sheet. I used parchment and it stuck. I didn't use a pancake turner to get them off. Just peel them off. Bake for 20 minutes. Makes 36.
The original recipe called for dates instead of apples, and oil instead of applesauce and I added the cinnamon. We all think they are pretty good. All the boyz wanted more!
Nutritional per cookie: 32.5 calories, .4 g fat, 7.1 g carbs, .7 g protein. Not too bad! Curbs the sweet tooth I thought I didn't have!
Happy Eating!
TeAm Healthy
Thursday, February 17, 2011
We are hitting the road.....
So the TeAm has some exciting news! (YES Te! It's exciting!) :-) We are hitting the road....literally.....with our feet. We started training today with our TeAm trainer for a 5K in the near future! Te kicked butt on the treadmill, as always. I did good (for me....11:27 mile) the second time because I had to go potty! So the last .10 of a mile I pretty much sprinted! Maybe I'll have to fill my bladder before the 5K! Then I'll run better! There's an idea! At any rate, anyone who knows me can stop laughing at the idea! Those earthquakes in Japan they felt a bit ago....was ME on the treadmill!
Anyhow, we are expanding our boxes! Stepping outside of them....whatever you want to call it! You should pick something to do to expand your box!
Happy Eating!
TeAm Healthy
Anyhow, we are expanding our boxes! Stepping outside of them....whatever you want to call it! You should pick something to do to expand your box!
Happy Eating!
TeAm Healthy
DELCIOUS breakfat
I found a new breakfast that I love! Nothing fancy, but here is what I did:
sprayed a small saute pan. Put in about 1 C baby spinach. Wilted it. Cracked in 5 egg whites and added a dash of garlic salt. Scrambled that up. Toasted 2 roasted onion bagels. Open face on a plate, topped with eggs and maybe 2 tsp of parmesan. SO YUMMY! I found these bagels called "Alternative Bagels". They are high protein and decent carbs. I like them. They were by the cream cheese at our store.
Anyhow, the nutritional value was:
225 calories, 27.50 g protein, 30.5 g carbs, 2 g fat
Happy Eating!
TeAm Healthy
sprayed a small saute pan. Put in about 1 C baby spinach. Wilted it. Cracked in 5 egg whites and added a dash of garlic salt. Scrambled that up. Toasted 2 roasted onion bagels. Open face on a plate, topped with eggs and maybe 2 tsp of parmesan. SO YUMMY! I found these bagels called "Alternative Bagels". They are high protein and decent carbs. I like them. They were by the cream cheese at our store.
Anyhow, the nutritional value was:
225 calories, 27.50 g protein, 30.5 g carbs, 2 g fat
Happy Eating!
TeAm Healthy
Wednesday, February 16, 2011
Easy Tortellini Soup
So this is what we had for dinner tonight....8 out of 8 LOVED it! YAY!! I doubled it for my family and next time I will triple it as a serving is only 1 cup.
1/2 lb groudn turkey
1 medium onion, chopped
1 garlic clove, minced
2 cans (14.5 oz ea) chicken broth
1 can (14.5 oz) diced tomatoes, undrained
9 oz refrigerated cheese tortellini (or your choice of filling)
3 C chopped fresh spinach
shredded parmesan, cheese (opt)
In large sauce pot, saute onion, garlic and ground turkey. Add broth and tomatoes. Bring to a boil. Reduce heat; simmer for 10 minutes.
Add tortellini; cook 7-9 minutes or until tender. Stir in spinach and heat until wilted. After placing in bowls, sprinkle with cheese. About 6 - 1 C servings.
w/o cheese: 208 calories, 6 g fat, 25.1 g carbs, 14.5 g protein
VERY YUMMY! I added a little cheese! Was even better!
Happy Eating!
TeAm Healthy
1/2 lb groudn turkey
1 medium onion, chopped
1 garlic clove, minced
2 cans (14.5 oz ea) chicken broth
1 can (14.5 oz) diced tomatoes, undrained
9 oz refrigerated cheese tortellini (or your choice of filling)
3 C chopped fresh spinach
shredded parmesan, cheese (opt)
In large sauce pot, saute onion, garlic and ground turkey. Add broth and tomatoes. Bring to a boil. Reduce heat; simmer for 10 minutes.
Add tortellini; cook 7-9 minutes or until tender. Stir in spinach and heat until wilted. After placing in bowls, sprinkle with cheese. About 6 - 1 C servings.
w/o cheese: 208 calories, 6 g fat, 25.1 g carbs, 14.5 g protein
VERY YUMMY! I added a little cheese! Was even better!
Happy Eating!
TeAm Healthy
Black Bean Brownies
So I tried this recipe today:
1 can black beans, rinsed & drained
6 egg whites
3 T applesauce
4 T cocoa powder
1 pinch salt
2 t vanilla
3/4 C sugar
Mix in blender. Pour into greased 8x8. Bake at 350 for 30 minutes. Let cool completely.
Next time I would add more cocoa and maybe more vanilla. The batter tasted good. Brownie, you could taste the bean a bit. I put cool whip on them. Out of 6 kids, 5 downed them, 1 thought it tasted strange. But he still ate 2 of them.
Calories 83.7, .39 g fat, 17.15 g carbs (7.78 g sugar), 4.55 g protein
Happy Eating!
TeAm Healthy
1 can black beans, rinsed & drained
6 egg whites
3 T applesauce
4 T cocoa powder
1 pinch salt
2 t vanilla
3/4 C sugar
Mix in blender. Pour into greased 8x8. Bake at 350 for 30 minutes. Let cool completely.
Next time I would add more cocoa and maybe more vanilla. The batter tasted good. Brownie, you could taste the bean a bit. I put cool whip on them. Out of 6 kids, 5 downed them, 1 thought it tasted strange. But he still ate 2 of them.
Calories 83.7, .39 g fat, 17.15 g carbs (7.78 g sugar), 4.55 g protein
Happy Eating!
TeAm Healthy
Saturday, February 12, 2011
Protein
What I have learned...
I used to feel so drained after a class at the gym. If I did cycle and strength training on the same day, I was unable to accomplish anything else for the rest of the day because I was so very exhausted. I needed more protein. I estimate I was getting about half what I needed. I know this is different for each individual, based on their goals. But for me, I am trying to gain muscle. Carry has put me on a minimum of 105 grams of protein a day. That is lots. But I do see a huge difference in the way I feel and the energy I have. So if you need more protein, try cottage cheese, lean meats, eggs (without the yolk,) and beans If you have other ideas, let me know...A girl can only eat so much cottage cheese!
Healthy Eating!
TeAm Healthy
I used to feel so drained after a class at the gym. If I did cycle and strength training on the same day, I was unable to accomplish anything else for the rest of the day because I was so very exhausted. I needed more protein. I estimate I was getting about half what I needed. I know this is different for each individual, based on their goals. But for me, I am trying to gain muscle. Carry has put me on a minimum of 105 grams of protein a day. That is lots. But I do see a huge difference in the way I feel and the energy I have. So if you need more protein, try cottage cheese, lean meats, eggs (without the yolk,) and beans If you have other ideas, let me know...A girl can only eat so much cottage cheese!
Healthy Eating!
TeAm Healthy
How Long?
Does anyone know the approximate time for healthy eating to show up for blood tests?
One year ago I had a blood test done for life insurance purposes, and was surprised to find my cholesterol high. I shouldn't have been too surprised since it is in my genes, but I was. I was exercising and eating (I thought) relatively healthy. I changed a few things to help such as cutting out lots of cheese, and eating more whole grains. I just had it checked again one year later and coincidently two weeks after starting some serious changes in my diet. The results were great. But is it due to two weeks of change, or more over the last year. Just curious.
Results
2010 2011
Cholesterol 246 170
HDL 67 47
LDL 156 111
Triglycerides 113 61
Happy Eating!
TeAm Healthy
One year ago I had a blood test done for life insurance purposes, and was surprised to find my cholesterol high. I shouldn't have been too surprised since it is in my genes, but I was. I was exercising and eating (I thought) relatively healthy. I changed a few things to help such as cutting out lots of cheese, and eating more whole grains. I just had it checked again one year later and coincidently two weeks after starting some serious changes in my diet. The results were great. But is it due to two weeks of change, or more over the last year. Just curious.
Results
2010 2011
Cholesterol 246 170
HDL 67 47
LDL 156 111
Triglycerides 113 61
Happy Eating!
TeAm Healthy
Brown rice with Spinach and Fet
This was really good!
Biggest Loser Cookbook
1/4 c onion
1 tsp minced garlic
1 c cooked short grain brown rice
1 c chopped fresh spinach
3 Tbsp crumbled fat free feta cheese
salt and pepper to taste
Lightly mist a small nonstick pan. Cook garlic and onion until tender. Add rice and spinach. Cook sstirring constantly for 3-5 more minutes, or until spinach is mostly wilted. Stir in cheese and season. Serves 2 generous 1/2 c servings
137 calories
5 g protein
27 g carbs
less than 1 g fat
Happy Eating!
TeAm Healthy
Biggest Loser Cookbook
1/4 c onion
1 tsp minced garlic
1 c cooked short grain brown rice
1 c chopped fresh spinach
3 Tbsp crumbled fat free feta cheese
salt and pepper to taste
Lightly mist a small nonstick pan. Cook garlic and onion until tender. Add rice and spinach. Cook sstirring constantly for 3-5 more minutes, or until spinach is mostly wilted. Stir in cheese and season. Serves 2 generous 1/2 c servings
137 calories
5 g protein
27 g carbs
less than 1 g fat
Happy Eating!
TeAm Healthy
Thursday, February 10, 2011
Veggie/Beef & Barley Soup
Here is dinner:
1 C barley (raw)
1 1/2 lbs lean stew meat
8 C carrots diced
9 stalks celery diced
1 onion, chopped
8 potatoes chopped
2 t thyme
4 bay leaves
Beef bouillon - to flavor
Put everything but barley in crock pot. Fill with water Put on LOW and cook all day. About 1 1/2 hours before eating put in barley and turn up to HIGH. I estimate about 20 C of soup, so 1 C of soup per serving:
241.45 Calories, 21.70 g protein, 22.7 g carbs, 7 g fat
YUM! I love my veggie beef & barley soup!
Happy Eating!
TeAm Healthy
1 C barley (raw)
1 1/2 lbs lean stew meat
8 C carrots diced
9 stalks celery diced
1 onion, chopped
8 potatoes chopped
2 t thyme
4 bay leaves
Beef bouillon - to flavor
Put everything but barley in crock pot. Fill with water Put on LOW and cook all day. About 1 1/2 hours before eating put in barley and turn up to HIGH. I estimate about 20 C of soup, so 1 C of soup per serving:
241.45 Calories, 21.70 g protein, 22.7 g carbs, 7 g fat
YUM! I love my veggie beef & barley soup!
Happy Eating!
TeAm Healthy
Need Help with Hard Boiled Eggs
Anyone got a great tip how to boil eggs so the shells peels off PERFECTLY! I am tired of half the egg coming off, too!
Thanks!
Happy Eating!
TeAm Healthy
Thanks!
Happy Eating!
TeAm Healthy
Wednesday, February 9, 2011
Beef Stroganoff
Adapted from Family Circle
1 1/2 lbs round steak cut into 1/2" cubes
1 1/2 c quartered white mushrooms
1 c chopped onions
1 c beef broth (I used buillion and water)
1/2 c water (it said wine, I used water)
1/4 c soy sauce
1 c fat free sour cream
2 Tbsp cornstarch
1/4 tsp pepper
6 c cooked egg noodles
Combine beef, mushrooms, onions, broth, water, and 3 Tbsp soy sauce in crockpot. Cover and cook on HIGH for 4 hours or on LOW for 6. In a small bowl, combine sour cream, soy sauce, cornstarch, and pepper. Whisk into crockpot and cook for an additional 30 minutes or until sauce is thickened. Serve over noodles.
6 servings: nutrients are with noodles
356 Calories
6.2 g fat
36 g carbs
35 g protein
1 1/2 lbs round steak cut into 1/2" cubes
1 1/2 c quartered white mushrooms
1 c chopped onions
1 c beef broth (I used buillion and water)
1/2 c water (it said wine, I used water)
1/4 c soy sauce
1 c fat free sour cream
2 Tbsp cornstarch
1/4 tsp pepper
6 c cooked egg noodles
Combine beef, mushrooms, onions, broth, water, and 3 Tbsp soy sauce in crockpot. Cover and cook on HIGH for 4 hours or on LOW for 6. In a small bowl, combine sour cream, soy sauce, cornstarch, and pepper. Whisk into crockpot and cook for an additional 30 minutes or until sauce is thickened. Serve over noodles.
6 servings: nutrients are with noodles
356 Calories
6.2 g fat
36 g carbs
35 g protein
Friday, February 4, 2011
Carbs....according to trainer
So Te and I met with the TeAm trainer (I still like the sound of that!). Anyhow, yesterday we met with her and went over our food journals for the week. She told both Te and I the same thing about carbs.....eat a majority of your carbs before 11 am and we'd see a huge difference in weight loss. I can't remember what Te has to eat, but I have 231 g of carbs a day! That is a lot. But I think I figured it out. For breakfast I have a banana (27 g carbs) & whole wheat pita pocket (18 g carbs). I put 4 scrambled egg whites in it, but there are minimal carbs in egg whites. Anyhow, then for a snack after I work out I focus on protein to support those muscles I just tortured! So I have a chicken sandwich on my homemade rolls with is 30 g carbs. I have decided (and will ask TeAm trainer tomorrow) I have to eat carbs for lunch so I pushed back the 11 am to noon! So for lunch I eat 1 1/2 C pasta (61 g carbs....whole wheat, of course) and spaghetti sauce (few carbs) and a roll! (30 g more) So my grand total is: 193! So I only have 40 more grams to get in before bedtime and I usually complete that with dinner. TeAm trainer said that it's OK to have veggie carbs at dinner, like a salad or side dish. But I think it's the bread and pasta carbs she wants done by 11 (aka noon!) It made a difference yesterday......0.8 lbs lost! We'll see how it continues!
Happy Eating!
TeAm Healthy
Happy Eating!
TeAm Healthy
Thursday, February 3, 2011
Beef Burger Stew
1 1/2 lbs hamburger
1 onion, diced
5 potatoes, diced
1 C frozen peas
2 T minced parsley
1/2 t pepper
2 cans of tomato soup
2 cans water
1 T worcestershire sauce
4 carrots, diced
1 t salt
1 beef bouillon in 1 C water
Brown hamburger in onion. COmbine everything elase. Cook until veggies are done. 12 servings of 1 C each, I am guessing
274 calories, 8.7 g fat, 38.2 g carbs (7 g sugar), 11.1 g protein
1 onion, diced
5 potatoes, diced
1 C frozen peas
2 T minced parsley
1/2 t pepper
2 cans of tomato soup
2 cans water
1 T worcestershire sauce
4 carrots, diced
1 t salt
1 beef bouillon in 1 C water
Brown hamburger in onion. COmbine everything elase. Cook until veggies are done. 12 servings of 1 C each, I am guessing
274 calories, 8.7 g fat, 38.2 g carbs (7 g sugar), 11.1 g protein
Taco Soup
1 lb hamburger
1 chopped onion
1 can corn, undrained
1 can diced tomatoes, undrained
2 cans pinto beans, undrained
2 cans black beans, drained & rinsed
envelope of taco seasoning
1 can tomato soup
1 C water
Brown hamburger and onion. Add rest of ingredients in pan and heat thru. Top with cheese and tortilla chips. I am guessing 12 servings of 1 C each.
w/o cheese and chips: 231.2 calories, 8.6 g fat, 25.3 g carbs, 13.6 g protein
1 chopped onion
1 can corn, undrained
1 can diced tomatoes, undrained
2 cans pinto beans, undrained
2 cans black beans, drained & rinsed
envelope of taco seasoning
1 can tomato soup
1 C water
Brown hamburger and onion. Add rest of ingredients in pan and heat thru. Top with cheese and tortilla chips. I am guessing 12 servings of 1 C each.
w/o cheese and chips: 231.2 calories, 8.6 g fat, 25.3 g carbs, 13.6 g protein
Crock Pot Mock Cafe Rio Chicken
5 lbs chicken
3 cloves garlic
1 small bottle zesty Italian dressing
1 T cumin
1 T chili powder
Combine all in crock pot and cook all day on low. Layer on torillas or in burrito shells. Top with shredded lettuce, tomatoes, cheese, sour cream, etc.
4 oz serving (just chicken mixture): 207.6 calories, 9.9 g fat, 1.9 g carbs, 26.3 g protein
3 cloves garlic
1 small bottle zesty Italian dressing
1 T cumin
1 T chili powder
Combine all in crock pot and cook all day on low. Layer on torillas or in burrito shells. Top with shredded lettuce, tomatoes, cheese, sour cream, etc.
4 oz serving (just chicken mixture): 207.6 calories, 9.9 g fat, 1.9 g carbs, 26.3 g protein
Crock Pot Italian Beef Hoogies
1 boneless sirloin tip roast, halved (about 4 lbs)
2 C water
2 envelopes Italian salad dressing mix
8 oz pepperchino, drained
18 hoagie buns, split
Place roast in crock pot. Combine dressing mix and water and pour over roast. Cover and cook on low for 8 hours or until meat is tender. Remove meat; shred with fork and return to crock pot. Add pepperchino. Stir. Spoon about 1/2 C meat mixture onto each bun. Serves 18
1/2 C mixture (buns NOT included): 205 calories, 8.1 g fat, .4 g carbs, 30.7 g protein.
2 C water
2 envelopes Italian salad dressing mix
8 oz pepperchino, drained
18 hoagie buns, split
Place roast in crock pot. Combine dressing mix and water and pour over roast. Cover and cook on low for 8 hours or until meat is tender. Remove meat; shred with fork and return to crock pot. Add pepperchino. Stir. Spoon about 1/2 C meat mixture onto each bun. Serves 18
1/2 C mixture (buns NOT included): 205 calories, 8.1 g fat, .4 g carbs, 30.7 g protein.
Best Meatballs EVERY! (yes, it says that in my cook book and it is true!)
1 C bread crumbs
1/2 C milk
1/2 C fresh parsley or 3 T dried
2 T dried oregano
1 T salt
2 t dried basil
3/4C parmesan or romano (numbers are w/o cheese)
1/2 C beef broth
6 egg whites
1 T minced garlic
1 t pepper
2 lbs ground beef
Mix everything together. Pour a different 1 C beef broth on jelly roll pan. Form meatballs into golf ball size. Wet hands periodically to keep meat from sticking to them. Pour another 1 C beef broth over when done. Bake 450 for 25 minutes. Makes 40-45 meatballs. Freezes well. Broth is great to mix into spaghetti sauce or meatball sub sandwich sauce.
1 meatball: 62 calories, 2.5 g fat, 2.5 g carbs, 6.7 g protein
1/2 C milk
1/2 C fresh parsley or 3 T dried
2 T dried oregano
1 T salt
2 t dried basil
3/4C parmesan or romano (numbers are w/o cheese)
1/2 C beef broth
6 egg whites
1 T minced garlic
1 t pepper
2 lbs ground beef
Mix everything together. Pour a different 1 C beef broth on jelly roll pan. Form meatballs into golf ball size. Wet hands periodically to keep meat from sticking to them. Pour another 1 C beef broth over when done. Bake 450 for 25 minutes. Makes 40-45 meatballs. Freezes well. Broth is great to mix into spaghetti sauce or meatball sub sandwich sauce.
1 meatball: 62 calories, 2.5 g fat, 2.5 g carbs, 6.7 g protein
Chicken Fried Rice
1 C chopped chicken, or canned
8 egg whites
1 C chopped onion
1 C cooked peas
1 C carrots
1 C celery
3 cloves minced garlic
2 C cooked rice
Seasonings:
soy sauce
garlic powder
ginger
onion salt
salt
pepper
Cook, in a little oil, the meat. Take meat out and scramble eggs and then add veggies and all the seasonings you desire EXCEPT soy sauce. Shake each seasoning 3-4 times. Stir in. Add 4 shakes of soy sauce to keep moist. Stir for 4 minutes. Put 2 C of rice on top of veggies. Spread rice out on top of veggies. shake soy sauce on rice until top is brown. Stir rice and veggies for 2 minutes. 12 servings (3/4 C each?)
70 calories, .5 ga fat, 10.4 g carbs, 6.7 g protein
8 egg whites
1 C chopped onion
1 C cooked peas
1 C carrots
1 C celery
3 cloves minced garlic
2 C cooked rice
Seasonings:
soy sauce
garlic powder
ginger
onion salt
salt
pepper
Cook, in a little oil, the meat. Take meat out and scramble eggs and then add veggies and all the seasonings you desire EXCEPT soy sauce. Shake each seasoning 3-4 times. Stir in. Add 4 shakes of soy sauce to keep moist. Stir for 4 minutes. Put 2 C of rice on top of veggies. Spread rice out on top of veggies. shake soy sauce on rice until top is brown. Stir rice and veggies for 2 minutes. 12 servings (3/4 C each?)
70 calories, .5 ga fat, 10.4 g carbs, 6.7 g protein
Hawaiian Haystacks
2 cans 98% Campbell cream of chicken soup
1 can chicken broth
2 C chicken, chopped
4 C rice
1 C chopped celery
1/2 C chopped green pepper
1/2 C chopped green onion
20 oz can pineapple chunks, drained
1 C grated cheddar cheese
1/2 C slivered almonds
1/2 C coconut
1 small can chow mein noodles
3 medium tomatoes, diced
Combine first 3 ingredients and heat thru. Stir until blended. Put rice on plate and layer whatever! YUM! 1/2 C serving. I only figured numbers for the sauce.
calories 55.3, 1.2 g fat, 3.4 g carbs, 7.3 g protein
1 can chicken broth
2 C chicken, chopped
4 C rice
1 C chopped celery
1/2 C chopped green pepper
1/2 C chopped green onion
20 oz can pineapple chunks, drained
1 C grated cheddar cheese
1/2 C slivered almonds
1/2 C coconut
1 small can chow mein noodles
3 medium tomatoes, diced
Combine first 3 ingredients and heat thru. Stir until blended. Put rice on plate and layer whatever! YUM! 1/2 C serving. I only figured numbers for the sauce.
calories 55.3, 1.2 g fat, 3.4 g carbs, 7.3 g protein
Chicken Blue Casserole
Spread b/s chicken breast in 9x13. I estimated 8
Spread swiss or mozzarella cheese over that. I picked mozz and 8 oz.
Spread sliced ham over cheese
Mix and spread over ham:
1 can 98% Campbell cream of chicken soup
1/2 C sour cream - fat free
Mix and sprinkle on top:
1/2 t paprika
1/2 t garlic salt
1/2 t parsley flakes
3/4 C saltine crackers, crushed
Bake at 350 for 1 hour. Easy alternative to chicken cordon blue. 12 servings
w/cheese: 186.3 calories, 5.8 g fat, 5.5 g carbs (.2 sugars), 26.4 g protein
THIS IS VERY YUMMY!
Spread swiss or mozzarella cheese over that. I picked mozz and 8 oz.
Spread sliced ham over cheese
Mix and spread over ham:
1 can 98% Campbell cream of chicken soup
1/2 C sour cream - fat free
Mix and sprinkle on top:
1/2 t paprika
1/2 t garlic salt
1/2 t parsley flakes
3/4 C saltine crackers, crushed
Bake at 350 for 1 hour. Easy alternative to chicken cordon blue. 12 servings
w/cheese: 186.3 calories, 5.8 g fat, 5.5 g carbs (.2 sugars), 26.4 g protein
THIS IS VERY YUMMY!
Spaghetti Pie
Cook 8 oz spaghetti noodles and put in 9x13
Mix:
1/2 t salt
1/4 t pepper
2 egg whites
1/3 C parmesan cheese
Put on top of noodles. Then layer:
1 container of sour cream
1 lb browned hamburger
garlic powder
oregano
1 can spaghetti sauce
2 C grated mozzarella cheese
Bake at 350 for 30 minutes. 15 servings.
w/mozzarella: 179.9 calories, 10.5 g fat, 9.5 g carbs, 11.5 g protein
w/o mozzarella: 141.5 calories, 8.1 g fat, 9.1 g carbs, 7.8 g protein
Mix:
1/2 t salt
1/4 t pepper
2 egg whites
1/3 C parmesan cheese
Put on top of noodles. Then layer:
1 container of sour cream
1 lb browned hamburger
garlic powder
oregano
1 can spaghetti sauce
2 C grated mozzarella cheese
Bake at 350 for 30 minutes. 15 servings.
w/mozzarella: 179.9 calories, 10.5 g fat, 9.5 g carbs, 11.5 g protein
w/o mozzarella: 141.5 calories, 8.1 g fat, 9.1 g carbs, 7.8 g protein
Chicken Enchiladas
1 can 98% Campbell cream of chicken soup
1 can Healthy Choice Campbell cream of celery
1 small can diced green chilies
1 C sour cream
10-12 flour tortillas
4 chicken breasts, cooked & shredded
grated cheddar (not in the numbers listed below)
Combine first 4 ingredients in pan and heat thru. Place in tortilla, top with cheese and roll. Place in 9x13. If any soup mixture is left put on top of enchiladas. Bake at 350 for 15-20 or until heated thru. Top with lettuce, tomatoes, salsa, sour cream, black olives, etc.
12 servings. Per serving: 207.4 calories, 4.2 g fat, 27.7 g carbs, 13.2 g protein
1 can Healthy Choice Campbell cream of celery
1 small can diced green chilies
1 C sour cream
10-12 flour tortillas
4 chicken breasts, cooked & shredded
grated cheddar (not in the numbers listed below)
Combine first 4 ingredients in pan and heat thru. Place in tortilla, top with cheese and roll. Place in 9x13. If any soup mixture is left put on top of enchiladas. Bake at 350 for 15-20 or until heated thru. Top with lettuce, tomatoes, salsa, sour cream, black olives, etc.
12 servings. Per serving: 207.4 calories, 4.2 g fat, 27.7 g carbs, 13.2 g protein
Tuesday, February 1, 2011
Meatball Sub Sandwiches
So tonight for dinner we had the macaroni with cottage cheese dressing. Wasn't too bad. Too much onion, however. Most of the kids liked it. I made meatballs and put them in whole wheat hot dog buns. Here is the recipe with the nutritional value for just the meatballs.
4 egg white 1/2 C fat free milk
2 T dried minced onion 1 t garlic powder
1/4 t crushed red pepper flakes 1 C oatmeal
2 T dried parsley 1 t dried oregano
1/2 t salt 2 lbs 96% lean ground beef
Preheat oven to 400 degrees. Spray jelly roll pan. Combine everything. Makes 32 golf ball sized meatballs. Bake about 15 minutes.
Serving = 4 meatballs: 97 calories, 13 g protein, 5 g carbs, 2.5 g fat
I figured for turkey burger: 63.85 calories, 7 g protein, 2.5 g carbs, 3.52 g fat
As you can see, it wasn't worth much more to make them with turkey. I hopefully did my math right! Spread some spaghetti sauce on top. Topped the fam's with cheese and they were a hit!
Happy Eating!
TeAm Healthy
4 egg white 1/2 C fat free milk
2 T dried minced onion 1 t garlic powder
1/4 t crushed red pepper flakes 1 C oatmeal
2 T dried parsley 1 t dried oregano
1/2 t salt 2 lbs 96% lean ground beef
Preheat oven to 400 degrees. Spray jelly roll pan. Combine everything. Makes 32 golf ball sized meatballs. Bake about 15 minutes.
Serving = 4 meatballs: 97 calories, 13 g protein, 5 g carbs, 2.5 g fat
I figured for turkey burger: 63.85 calories, 7 g protein, 2.5 g carbs, 3.52 g fat
As you can see, it wasn't worth much more to make them with turkey. I hopefully did my math right! Spread some spaghetti sauce on top. Topped the fam's with cheese and they were a hit!
Happy Eating!
TeAm Healthy
Macaroni Salad w/cottage cheese dressing
So I was playing around with cottage cheese. I made this:
2 C cottage cheese
1/4 C lemon juice
Puree in blender until smooth. I think I would use less lemon juice, maybe start at 1/8 C and work up to flavor. It's VERY lemony.
So then I made some macaroni salad for dinner:
13.25 oz whole wheat penne pasta (one box)
6 egg whites
1 C chopped carrots
1/2 C grated onion (I think I would do 1/4 C next time....juices are very strong. Don't know if my boyz will like it. I tried to mask the flavor with other seasonings)
1/2 T celey salt
1/2 T salt
1/2 T sugar (a little tart w/lemon juice so might be able to omit with less juice)
So I think it tastes pretty good. Needs to get colder. We'll see how it goes over tonight. Definately not as great as real mayonaise (I think Best Foods mayo runs in my veins!) but a good substitute.
I estimate 8 C it made. So per serving is 1 C.
40 calories, 4.68 g protein, 4.37 g carbs, .37 g fat
Happy Eating!
TeAm Healthy
2 C cottage cheese
1/4 C lemon juice
Puree in blender until smooth. I think I would use less lemon juice, maybe start at 1/8 C and work up to flavor. It's VERY lemony.
So then I made some macaroni salad for dinner:
13.25 oz whole wheat penne pasta (one box)
6 egg whites
1 C chopped carrots
1/2 C grated onion (I think I would do 1/4 C next time....juices are very strong. Don't know if my boyz will like it. I tried to mask the flavor with other seasonings)
1/2 T celey salt
1/2 T salt
1/2 T sugar (a little tart w/lemon juice so might be able to omit with less juice)
So I think it tastes pretty good. Needs to get colder. We'll see how it goes over tonight. Definately not as great as real mayonaise (I think Best Foods mayo runs in my veins!) but a good substitute.
I estimate 8 C it made. So per serving is 1 C.
40 calories, 4.68 g protein, 4.37 g carbs, .37 g fat
Happy Eating!
TeAm Healthy
Protein Pancakes
I found this recipe on a friend's blog. I am trying them tomorrow for breakfast!
PROTEIN PANCAKES
1/2 cup rolled oats
1/2 cup fat-free cottage cheese
1/2 cup egg whites (you could easily use powdered egg whites in this recipe)
1 tsp. vanilla extract
Pinch of cinnamon
No need to grind the oats into flour. Just use a blender or food processor to combine ingredients below. (I used a Magic Bullet) Then cook batter like pancakes for 2 minutes per side. These are great served with fresh fruit and a drizzle of agave nectar (I like Xagave brand)! They taste a little bit like French toast.
Cal 280, 30.5 g protein, 32.5 g carbs, 3 g fat
I am not sure how many it makes.
Happy Eating!
TeAm Healthy
PROTEIN PANCAKES
1/2 cup rolled oats
1/2 cup fat-free cottage cheese
1/2 cup egg whites (you could easily use powdered egg whites in this recipe)
1 tsp. vanilla extract
Pinch of cinnamon
No need to grind the oats into flour. Just use a blender or food processor to combine ingredients below. (I used a Magic Bullet) Then cook batter like pancakes for 2 minutes per side. These are great served with fresh fruit and a drizzle of agave nectar (I like Xagave brand)! They taste a little bit like French toast.
Cal 280, 30.5 g protein, 32.5 g carbs, 3 g fat
I am not sure how many it makes.
Happy Eating!
TeAm Healthy
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