Results!

For Te
total weight lost 14lbs
total muscle gain 4lbs
% of fat went from 27 to 19.3 in 12 weeks
I now have 105 lbs of lean, mean muscle :)
(I just had to put the mean part in)
Unfortunately, I was still in the bottom half of the competition, but I am happy with my results.

Am has great results, which she will post, but I'll just say she may be busy celebrating!

Scallops with citrus glaze

So the Scruptious Blueberry Lemon bread was just that....SCRUPTIOUS! SO moist and delicious! Definately try it!

Here is what we had for dinner. My 3 oldest boys and I loved it!

12 sea scallops (or 1 1/2 lbs)
1/2 t pepper
1/4 t salt
2 T olive oil, divided
4 garlic cloves, minced
1/2 C orange juice
1/4 C lemon juice
1 T reduced sodium soy sauce
1/2 t grated orange peel

Sprinkle scallops iwth pepper and salt. In a large skillet, saute scallops in 1 T oil until firm and opaque. Remove and keep warm.

In same skillet, cook garlic in remaining oil for 1 minute. Add the juices, soy sauce and orange peel. Bring to a boil; cook and stir for 5 minutes or until thickened. Don't taste until then. Otherwise taste is VERY lemony. I put scallops and juice in a bowl. The longer the scallops set in juice the more citris-y they are. YUM!

It's hard to tell a serving size, but I did about 8 oz scallops and minimal juice:

267.2 calories, 7.3 g fat, 7.1 g carbs, 0.2 g fiber, 3.2 g sugar, 20.6 g protein

Happy Eating!
TeAm Healthy

Scruptious Blueberry Lemon Bread

I have this baking in the oven. So I haven't tried it, but it SURE looks good! The numbers don't look so bad either, for the contents. I didn't even sub anything to make it healthier!

1 1/3 C flour 2/3 C whole wheat flour
2/3 C sugar 2 t baking powder
1/2 t salt 2 egg whites
1/2 C unsweetened applesauce 1/2 C milk
3 T melted butter 1 C fresh or frozen blueberries
2 t grated lemon peel (which I left out)
GLAZE:
1/3 C powdered sugar 2 T lemon juice

Mix egg, applesauce, milk and butter. Add flours, sugar, baking powder and salt. Fold in blueberries and lemon peel. Transfer to loaf pan coated with spray. Bake at 350 degrees for 60-65 minutes or until toothpick comes out clean. Combine glaze ingredients and pour over warm loaf. Cook for 10 minutes before removing from pan to a wire rack to cool completely. I figured 14 slices?

per slice: 152.7 calories, 3.6 g fat, 28 g carbs, 1.4 g fiber, 14 g sugar, 3.1 g protein

Easy tortellini Soup

Taken from Taste of Home Healthy Cooking magazine 1 medium onion 1 tsp olive oil 1 clove garlic 2 cans (14.5 oz) reduced sodium chicken broth 1 can (14.5 oz) diced tomatoes 1 pkg (9 oz) refridgerated cheese tortellini 3 c chopped fresh spinach 1 TBSP balsamic vinegar 1/4 tsp pepper shredded parmesan cheese In Dutch oven saute onion in oil until tender. Add garlic, cook 1 minute more. Stir in broth and tomatoes. Bring to a boil, reduce heat, simmer uncovered for 10 minutes. Add tortellini, cook for 7-9 minutes or until tender. Stir in the spinach, vinegar and pepper. Cook and stir until heated through and spinach is wilted. Sprinkle with cheese. Makes 6 1 cup servings Nutritional value calories 178 fat 4 carbs 27 fiber 3 protein 9 I added a bit of oregano and basil. I also wanted more protein, so I also added 1.25 lbs of ground turkey. Happy Eating! TeAm Healthy

Cupcakes!

I took this recipe from the blog dealstomeals.blogspot.com I think it is delicious, and will use it for all my cupcake needs. (Even though my cupcake snob friend thought it was a little too dry. She has yet to share a better recipe.) It is a little bit more dense than a regular cupcake. I think it is more like a muffin consistency...hmm cupcakes for breakfast! 1 cake mix 1 small instant pudding 4 egg whites 2/3 c sour cream 1 can beans (drained) 3/4 c water Puree beans and water. Add all other ingredients. Spoon into cupcake tins and bake at 350 for 20-25 minutes. 24 cupcakes For the nutritional data I used a german chocolate pillsbury mix, a Jello sugar-free fat free chocolate pudding, non fat sourcream, and pinto beans. And no frosting. calories 119 carbs 22.5 sugar 10.5 protein 3.4 fat 1.75 Happy Eating! TeAm Healthy

Peanut butter balls

1 c reduced fat creamy peanut butter 1 scoop protein powder 1 banana 3 T ground flax seed Mix it all together. I used electric beaters. Form into balls and roll in crushed cornflakes. Keep in freezer. Nutritional value is with Peter Pan peanut butter and Jillian Michaels vanilla protein powder. the original recipe called for a chocolate protein powder. I did not calculate the cornflakes in. Calories 90 Fat 4.7 Carb 8 Sugar 2.9 Protein 4.2 Happy Eating! TeAm Healthy

Shrimp & Veggie Pizza

Dinner tonight! BIG hit with all 8 of us!

1/2 C sliced onion
1/2 C sliced mushrooms
3 asparagus spears, trimmed & cut into 1" pieces
1 garlic clove, minced
2 t olive oil
4 oz uncooked medium shrimp, peeled, deveined & halved lengthwise
1 prebaked thin crust Italian bread shell crust (10 oz)
1/2 C pizza sauce
1 C shredde part-skim mozzarella cheese

Saute onion, mushrooms, asparagus and garlic until almost tender. Add shrimp; cook until it is all pink.
Place crust on a pizza pan (I used stoneware and it was nice and crispy). Spread iwth pizza sauce. Top with shrimp mixture. Sprinkle with cheese. Bake at 450 for 8-10 minutes or until cheese is melted. Yields: 8 slices

1 slice: 161.25 calories, 5.25 g fat, 18 g carbs, .75 g fiber (sugar was not figured in this cookbook), 9.75 g protein

I think my pizza crust was bigger than 10 oz, too. Maybe 12?

Black Bean and Rice

So here is a new recipe I tried last night for dinner. VERY yummy! I would say it was comparable to restaurant rice & beans. It was a bit spicy, a few of us were fine. Others mixed more rice or sour cream in with theirs. So maybe cut back on the crushed red peppers.

Hot rice - I did 5 C for my family of 8
3 (15 oz) black beans, divided
1 C chopped onion
1 C chopped green bell pepper (I didn't have one, so numbers do not reflect it)
3 garlic cloves, minced
2 t olive oil
14 oz can chicken broth (I just did water and chicken granuales)
6 oz can tomato paste
1 t ground cumin
3/4 t dried crushed red pepper
salt to taste
Topping: shredded cheddar, sliced radishes, chopped tomatoes, chopped fresh cilantro, sliced green olives, sliced jalapeno peppers, sour cream (numbers dont' reflect any of these toppings, either)

1. Prepare rice
2. Drain and rinse 2 cans of black beans. (Do not drain remaining can)
3. Saute onion, bell pepper nad garlic in oil for 5 minutes or until tender. Stir in drained and undrained beans, chicken broth, tomato paste, cumin and dried crushed red pepper. Bring to a boil; reduce heat, and simmer, stirring occasionally, 30 minutes. Add salt to taste. Serve with hot rice and desired toppings. The full 30 minutes will boil out some juice and get the spices going! YUM!

1/2 C serving of beans: 113 calories, 0.6 g fat, 21.2 g carbs, 7 g fiber, 2.2 g sugar, 7.2 g protein

1/2 C serving of white rice: 121 calories, .2 g fat, 26.6 g carbs, .3 g fiber, 0 sugar, 2.2 g protein

Happy Eating!
TeAm Healthy

PS Next week is our last week of this contest at the gym. It's down to the stretch now!