Weekend Update
This is the recipe I talked about today: (if you are reading tonight, Sunday, then you will know more about it on Monday/Tuesday).
TOMATO AND ROASTED PEPPER SOUP WITH PINE NUTS
Makes 3 ½ cups this is a simple delicious soup. You can make up to 1 day ahead. Great with ½ sandwich of your choice. 2 Points per ½ cup
1 14-ounce can diced tomatoes with juice (Glen Muir is a great choice, especially the fire roasted)
1 12-ounce jar roasted red bell peppers, drained (or you can roast your own)
½ cup lite sour cream
1 small shallot, fine chop
2 teaspoons balsamic vinegar
1 teaspoon dried Oregano
salt and black pepper, to taste
¼ cup pine nuts, toasted
In a blender, combine tomatoes, roasted peppers, sour cream, shallot, vinegar and oregano. Puree, taste, and add salt and pepper.
Serve at room temperature or chilled, offering pine nuts for sprinkling on top.
Per ½ cup: 94 cal; 3g protein; 6g fat; 9g carb; 161mg sodium; 6mg chol; 2.3g fiber.
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Well here is an update. These are the ideas and recipes that I have received from all those that visit the blog. Hope you go thru all of these, they are great. Of course try making them. Any questions on any of them just email me:
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This is one of my favorite quotes from CW on the BCB board.
"The journey only looks long from the beginning. When we look back up the path, the reality is we can be happy we started or we can wish we had."
I've been eating gnu bars lately. You have to buy them online, from
www.gnufoods.com. Orange Cranberry, Cinnamon Raisin, or Banana Walnut are the only flavors. They are 130 calories, 3 gms fat, 12 grams of fiber, and 30 or 42 mg sodium per bar. Only 2 pts.
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I am a Core person who likes a hearty breakfast. Here's what I do. At night, I put 1/2 cup of regular oatmeal in a bowl and add a little water (less than 1/2 cup because I like it crunchy), top with some cinnamon and put it in the refrigerator over night. In the morning, I microwave the mixture for 45 seconds and then add fruit and fat free plain yogurt. I like the taste and it keeps me satisfied until noon.
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EASY BREAKFAST EGG SANDWICH
Yield: 2 servings
2 whole eggs
4 egg whites
2 ounces lean ham, (Canadian) torn into bite-size pieces (1/2 cup)
Salt and freshly ground black pepper, to taste
Olive oil cooking spray
4 slices whole-wheat bread
Whisk together eggs and egg whites. Stir in ham, salt, and pepper. You could use soy meat products also.
Heat a medium nonstick skillet over medium heat spray with
cooking spray, and add the egg mixture. Let sit for 3 to 4
minutes without stirring. Flip eggs over and cook 30 seconds.
Toast bread and spray one side of each slice with cooking
spray. Divide eggs in half. Fold each half to fit in
between the two bread slices, sprayed sides in.
Nutritional Information Per Serving (1 sandwich):
Calories: 291, Fat: 9 g, Cholesterol: 229 mg, Sodium: 844 mg,
Carbohydrate: 27 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 26 g
Diabetic Exchanges: 2 Starch, 2 Lean Meat, 1/2 Fat. 6 Points.
If you are on the CORE Program: Use Orowheat Lite Bread only 1 point for 2 slices and use Canadian Bacon. A great deal for 1 point.
Add some fruit and you’re in business. I also like to use home made salsa.
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For a snack, I usually eat a small pouch of Chex mix. It is 4 points and fills you up pretty well. My favorite breakfast since I have been on WW is taking and toasting an English muffin. Cooking 2 egg whites, 2 slices of cooked turkey bacon, and some non-fat shredded cheese, and I make my own McMuffin for about 5 to 6 points. Easy to make and all it takes is cooking a couple eggs.
I used to eat salad quite a bit, but with some different toppings, and dressing I can have a salad for close to nothing. I have added peas and other veggies to fill up on instead of cheese and Salad Toppers. I also have switched over to Boca Chicken and Boca burgers to give me something new to eat. I think we all get tired of Boneless skinless Chicken.
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Thanks for all of your recipes and cooking ideas. I love to cook and don't like all the artificial stuff that is always promoted in diets. In fact, one of the reasons I like YOUR meetings is that you aren't always talking about the latest processed diet foods that you can eat.
Here's my favorite indulgence snack. It's a "frappacino" drink that
fills me up in the afternoon when I"m getting the munchies before
dinner. My family also likes it for dessert on a hot summer evening.
2 tbsp Nestle Iced Java Drink Mix syrup ( found in the coffee section at your grocery store)
1 cup of 1% milk
2 cups of crushed ice
Blend them all together in your blender until it's real fluffy
This makes about 2 large glasses of the frappacino. I figured it to be 2 pts per serving. The nutrition info on the syrup bottle says 2 tbsp of syrup per drink but I think it's too strong so I use the 2 tbsp for 2 drinks.
SLICED BEEF WITH BROCCOLI
1⁄2 lb. Beef ( flank or sirlon )
1tsp. Sugar (to marinate beef)
1⁄2 tbl. Soysauce (to marinate beef)
1⁄2 tsp. Baking soda (to marinate beef)
2 tbl. Cornstarch (to marinate beef)
1 tbl. Water (to marinate beef)
1 tbl. Oil (to marinate beef)
OIL FOR COOKING
1 lb. broccoli ( or any green vegetable )
15 pcs. scallions ( 1⁄2 inch long ) ( green onions )
15 pcs. ginger ( sliced 1⁄2 inch long )
1⁄2 tbl. soysauce ( seasoning sauce )
2 tbl. oyster sauce ( seasoning sauce )
1⁄2 tbl. very dry sherry ( seasoning sauce )
1 tsp. sugar ( seasoning sauce )
1⁄2 tsp. cornstarch ( seasoning sauce )
1. Slice beef across the grain into 1 inch squared slices. Note from Suzanne: (Be sure and cut across the grain) If you freeze the meat for about 20 minutes it makes it much easier to slice) Place in a bowl. Or plastic baggie. Add sugar, soy sauce, baking soda, cornstarch and cold water. Mix well then add 1 tbsp. of oil and marinate for half an hour or more.
2. In a small bowl, mix the soy sauce, oyster sauce, wine, sugar and cornstarch to prepare the seasoning sauce.
3. Cut the broccoli into 1 inch long pieces. Remove the stems. Boil it in boiling water for 30 seconds. Remove and plunge into cold water then drain dry.
4. Heat the oil in a frying pan about 300 f. stir fry the beef for about ten seconds until it is done. remove the beef and drain the oil from the pan.
5. Heat another 3 tbl. in the same pan to fry the scallions and the ginger for a few seconds. Add the broccoli, beef and the seasoning sauce, stir-fry over high heat until mixed. Remove to a platter and serve hot. (Note from Suzanne: I haven’t figured out the nutritional value yet, keep checking or if you figure it out let me know)
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Turkey Casserole
2 tsp canola oil
1 green pepper seeded and chopped
1 onion chopped
1/2 pound ground turkey breast
1- 14 1/2 oz can Cajun style stewed tomatoes
1 can fat free refried beans
1- 4 oz can chopped green Chiles rinsed and drained
6 6" corn tortillas quartered
1/3 cup shredded reduced fat Monterey Jack Cheese
preheat oven 350
In a large skillet heat the oil, add the pepper and onion cook until softened about 5 minutes add the turkey and cook stirring as needed until browned stir in tomatoes, beans and chilies bring to a boil reduce heat and simmer until slightly thickened about 5 minutes. Spoon 1/3 of the turkey mixture onto the bottom of a 10 X 6" baking pan. Arrange half of the tortillas evenly over the top. Repeat the layering once more, ending with the turkey mixture.
Sprinkle evenly with the cheese Bake covered for 20 minutes. Uncover and bake until heated through and golden about 10 minutes longer
Serves 5
291 Calories 5 G Total fat 2 grams saturated fat 42 mg cholesterol 774 mg sodium 38 G Total carbohydrates 6 grams fiber 24 G protein 202 mg Calcium. 5 Points.
1 serving provides 2 breads 1 fruit/Vegetable 3 protein/Milks 1 fat
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Thank you for all your hard work for our benefit! The recipes are wonderful!! I have a chicken enchilada recipe that is really great- my children call it "Barf in a bowl" since the sauce ends up looking pink and lumpy from the salsa (you probably don't want to tell other people this though!)
Chicken Enchiladas
Sauce:
2 cans Cream of Chicken soup (fat free)
1 cup sour cream (fat free)
1 sm can green chilies
1 cup salsa (you pick how spicy)
Filling:
2-3 cooked and cubed chicken breast
cheddar cheese (low fat)
Tortillas:
Mission Carb Control (or any other tortilla worth 1 pt each)
Assembly:
Mix all sauce ingredients in a bowl, place cubed chicken in a bowl, and cheese in a bowl. Lay out tortillas on the counter and place 2-3 Tbs of sauce in the middle of the tortilla and spread around. Place 2 Tbsp. of chicken in a straight line down the middle of the tortilla and cover the chicken with 2 Tbsp of cheese. Roll up tortilla and place in a pan(glass works best, but metal will do) Once all tortillas are rolled and in the pan, use leftover sauce to cover
the top of the tortillas. Bake at 350 for about 20 min. or until cheese is melted. Makes about 10 filled tortillas- 4 points each
Note from Suzanne: This is where you can use those homemade pinto beans that you made earlier in the week. Take them out of the freezer and either nuke them or put the bag in cold water for approximately 30 minutes. Then put in a pot and start heating and defrosting what’s left of the ice in the beans. I also like to add a small dinner salad Always looking for the vegetables (green ones)
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I am on the CORE program and I find that if I want Mexican food on the run I eat at Chipotle
Burrito Bowl
Start with Leafy romaine lettuce on the bottom (I get the whole bottom full)
One scoop of pinto beans
One scoop of chicken (grilled)
Green peppers and onions
Fresh tomato salsa
It is a salad with the warm beans and warm chicken. It is really good. with it I have a glass of water I have had this at least once a week and I still stayed on program.
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I just threw out the 360 Burritos flyer, but I did finally reach them. (I thought I had already emailed you about this.) The vegan burrito is 11 pts, but has 1100 mg sodium.
Trader Joe has some great new stuff.
1. Italian Bruschetta. It is in the refrigerated salsa section. Make sure you get the right one. It will say on your receipt "Italian Salsa Fresca". 2tbsp is 40 cal, 3.5 mg fat, and < 1 gm fiber, for 1 pt. YUMMY!
2. Red Pepper Spread with Eggplant and Garlic. This is in the jarred sauce section. 1 tbsp is 15 cal, 0.5 mg fat, and 1 gm fiber, for 0 pts. You can have 4 tbsp before it's enough to count for a point.
3. Eggplant Garlic Spread. This is also in the jarred sauce section of the store. 1 tbsp is 30 cal, 1.5 gm fat, and 0 fiber, for 1 pt. It is devine!
Weekend Update
Sunday, May 14, 2006
