*there are 21 meals in a week; even if 2 of them are disasters, you'll still score above a 90%.*
-Andrea Holwegner
Soo see- all those goodies you ate while watching the Superbowl last night shouldn't mess up your whole week! It is just one bad grade... you still have others to bring yourself back up all week! =) Positive thinking right? haha okay ....so moving on-- today's topic is...
::Lunch:: For most it is often ignored or at least not given the effort it deserves... in all honesty lunch should be the biggest meal you eat all day! that way your body has longer to digest it properly before you go to bed and your metabolism slows down. So give yourself that mid-day boost your really need with a good hearty lunch. try one of these yummy lunchbox ideas to get you started!
Healthy Potato Skins
Serves 2
Calories per serving: 420
Ingredients:2 medium sweet potatoes
1 teaspoon olive oil
1 small onion, diced
1 clove garlic, minced
1 bag baby spinach
2 scallions, thinly sliced
2 slices turkey bacon
4 ounces low-fat cream cheese
1/4 cup low-fat buttermilk
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon vegetable oil
2 tablespoons grated Parmesan cheese
Directions:
1. Preheat the oven to 350 degrees.
2. Place sweet potatoes on a baking sheet and onto an oven rack. Bake at 350 degrees for 45 minutes or until fork-tender.
3. Meanwhile, in a deep saute pan heat the olive oil and cook the onion for 2 to 3 minutes until soft. Add the garlic and cook for one more minute. Add the entire bag of spinach and scallions, cover and cook 3 to 4 minutes, until the spinach has wilted.
4. In another saute pan cook the turkey bacon until crisp and transfer to a plate lined with paper towels to drain. When cooled, chop the bacon into small pieces and reserve.
5. When the sweet potatoes are cooked, let them cool for 5 minutes. Carefully slice each one in half and scoop out inside of potato into a bowl. Add cream cheese, buttermilk, salt and pepper, and mash together until smooth.
6. Using a pastry brush, coat the outside of each potato skin with the vegetable oil. Fill each of the shells with the filling and top with a sprinkle of Parmesan cheese. Transfer each skin back to the baking sheet and cook for 15 to 20 minutes or until the top is golden brown and the skins are crispy. Top with bits of turkey bacon and serve.
Skinny Down-Home Chicken Pot Pie
Serves 6
Calories per serving: 372
Ingredients:
3 tablespoons olive oil
1/4 cup all-purpose flour
1 small onion, diced
2 garlic cloves, minced
1 leek, chopped
1 large carrot, chopped
1 celery stalk
2 red potatoes, skin on, diced
2 turnips, peeled and diced
2 boneless, skinless chicken breasts cut into small cubes
2 boneless, skinless chicken thighs cut into small cubes
1 bay leaf
2 sprigs of fresh thyme
1 tablespoon salt
1 teaspoon freshly ground pepper
2 1/2 cups chicken stock
6 sheets of phyllo dough
1 tablespoon olive oil, for brushing
Directions:
1. Preheat the oven to 350 degrees. Thaw 6 sheets of phyllo dough overnight in the refrigerator or one hour before using. Bring the chicken stock to a simmer and keep warm.
2. In a 6-quart pot, add the olive oil and flour, and cook until lightly golden, about 3 minutes. Add the onion, garlic, leek, carrot, celery, red potato and turnips, and stir with a wooden spoon, making sure the bottom does not get too dry. Add the chicken, bay leaf and thyme, and continue stirring for about 3 minutes, so that everything is coated with the flour mixture.
3. Add the warm chicken stock, stir and scrape the bottom of the pot to get all the color into the mixture and keep it from scorching. Bring to a boil, then lower to a simmer. Let the mixture simmer, covered, for another 5 to 7 minutes, until it becomes thick and the chicken is opaque. Remove from heat and reserve.
4. Meanwhile, take 6 sheets of phyllo dough and, with a knife, cut out a square slightly larger than the rim of a 9-x-9-inch cake pan and brush with some olive oil. Set aside.
5. Remove the bay leaf and thyme sprigs from the chicken mixture and transfer the chicken to the cake pan. Top with the phyllo dough and press it down firmly with your hands. Place the pie on a baking sheet and bake in the oven at 350 degrees for 30 minutes, turning the tray around halfway through the cooking time. Remove from the oven, let cool for 10 minutes, cut into six portions and serve.
Curried Chicken Salad
Serves 4
Calories per serving: 259
Ingredients:Nonstick cooking spray
1 pound skinless, boneless chicken breasts
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/3 cup reduced-fat mayonnaise
2 tablespoons curry powder
1 small orange, zested and juiced
1/4 cup yellow raisins
1 Granny Smith apple, cored and diced
1 tablespoon sliced almonds, toasted
1 pound mixed salad greens
Directions:1. Lightly spray a large saute pan with cooking spray, and heat over medium-high heat. Season the chicken with half of the salt and pepper, and cook until lightly golden, about 3 to 4 minutes per side. Remove from pan and allow to cool, and slice the chicken into 1/2-inch pieces, on the bias.
2. In a large bowl, combine until smooth the mayonnaise, remaining salt and pepper, curry powder, orange zest and juice. Add the chicken, raisins and apple, and re-season if necessary. This can be made ahead and refrigerated for up to one day.
3. Divide the salad in four shallow bowls or plates, and top with the chicken mixture. Top with toasted sliced almonds and serve.
Kebabs with Roasted Red Pepper Sauce
Serves 4 Calories per serving: Kebab: 315; Red Pepper Sauce: 105 Ingredients:
8 short skewers (if using wood or bamboo, soak for 30 minutes beforehand)
1/2 pound pork tenderloin, cubed
1/2 pound boneless beef sirloin, cubed
2 green zucchini, cut into 1/2-inch chunks
2 yellow zucchini, cut into 1/2-inch chunks
1 pint cherry tomatoes
3 slices crusty bread, cut into chunks
Marinade: 3 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
2 tablespoon fresh herbs (basil, parsley or rosemary), chopped, or 1 tablespoon dried
1/2 teaspoon paprika
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions: 1. Divide skewers in half. Take two skewers and line them up parallel to each other. Skewer one piece of pork, one green zucchini chunk, one yellow zucchini chunk, one cherry tomato, one piece of beef and one chunk of bread on each skewer. Repeat, filling four pairs of skewers.
2. To make the marinade, in a small bowl mix the olive oil, vinegar, herbs, paprika, salt and pepper. Using a pastry brush, brush the kebabs with the marinade. This can be done up to three hours in advance if kebabs are stored in the refrigerator.
3. Prepare a hot grill, grill the skewers, and cook for about 2 to 3 minutes per side, until the meat is cooked through. Serve with Roasted Red Pepper Sauce.
Roasted Red Pepper Sauce Makes about 1 1/4 cups
Ingredients: 3/4 cup reduced-fat mayonnaise
2 roasted and peeled red peppers, finely chopped
1 teaspoon lemon juice
1/4 teaspoon salt
Freshly ground pepper, to taste
Directions:Combine and mix all ingredients in one bowl. Transfer to a serving bowl, and serve alongside kebabs.
Chicken and Bean Burritos With Pineapple Salsa
Make this
"Cook Yourself Thin" recipe.
Serves 4Calories per serving, chicken and bean burritos: 436Calories per serving, pineapple salsa: 28
Ingredients:For the chicken and bean burritos1 cup fresh or frozen corn kernels, thawed and drained, if frozen
1 15 1/2-ounce can black beans, drained and rinsed
1/2 cup fresh cilantro leaves, chopped
1 1/2 tablespoons fresh lime juice
1 teaspoon minced fresh jalapeño (optional)
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
3/4 pound bone-in, skin-on split chicken breasts
3 peppercorns
1 carrot, sliced
1 bay leaf
3 medium tomatoes (2 quartered, 1 diced)
1 white onion, quartered
6 garlic cloves
1 1/2 teaspoons vegetable oil
4 medium flour tortillas
1/4 cup shredded low-fat cheddar
1/4 cup shredded iceberg lettuce
For the pineapple salsa1 cup ripe pineapple, chopped
1/4 cup red onions, chopped
1/4 cup roasted red bell pepper, chopped
1 tablespoon fresh cilantro, chopped
1 tablespoon fresh lime juice
Directions:1. Heat a medium skillet over medium heat. Add the corn and cook, shaking the pan occasionally, until browned, about 5 minutes. Transfer to a medium bowl. Add beans, cilantro, lime, jalapeño, salt and cayenne, and stir until well mixed; set aside.
2. Put the chicken, peppercorns, carrot, bay leaf and 3 of the garlic cloves in a large saucepan, and add enough water to cover by 2 inches. Bring to a boil, and then simmer over medium heat until cooked through, about 25 minutes. Let cool slightly in the broth. Remove the chicken from the broth, and remove the skin and bones. Shred the chicken into small pieces, and return the meat to the broth.
3. Put the quartered tomatoes, onion and garlic in a blender and blend until smooth. Heat the oil in a large, deep skillet over medium-high heat. Add the tomato mixture and cook, stirring until thickened and fragrant, about 5 minutes. Using a slotted spoon, transfer the shredded chicken to the tomato mixture. Stir until well mixed.
4. Heat a large skillet over medium heat. Warm the tortillas, one at a time, until pliable, about 1 minute. Divide the cheese, lettuce, diced tomato, bean mixture and chicken with its sauce among the tortillas, spreading the ingredients in a line down the center. Fold in the top and bottom, and then roll in the sides. Serve immediately.
5. To make the pineapple salsa: Place all the ingredients in a bowl and mix together. Set aside.
(all of these recipes came from
"cook yourself thin")
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Now for those of you who are unsure of how many calories to eat and at what time of day... a simple tool I found is this
calories per meal calculator. I don't agree with it 100% as I believe that breakfast and dinner should be smaller then lunch but it is a good tool for you to work with. A simple key to fat loss is to learn what works for your body because at the end of the day we are all different and all our bodies are different. something that works great for me might not work for you. trial and error might be part of the journey!
My last order of business for the day is something soooo simple but we all need to be reminded of it on a regular basis.
Eat less CRAP
C- carbonated drinks
R- refined sugars
A- artificial sweeteners and colors
P- processed foods
Eat more FOOD
F- fruits&veggies
O- organic lean proteins
O- omega 3 fatty acids
D- drink water
remember stay positive, we are on this journey together! -JMS
