Wednesday, September 9, 2009

Day 10

Down another 0.6 for a total of 4.4 pounds. 32 more to reach ultimate goal, 12 more to reach 1st goal.
Had some yummy-looking cupcakes sitting around after celebrating a friend's bday this weekend, so decided to eat one last night instead of my wine and ice cream bar. It was good, but when I went to bed I felt all jumpy and weird. Wonder if it's 'cuz I haven't had that much sugar in awhile. Bad night sleep again. Feeling wiped out today and woke up with a headache. No fun. Should get myself out of the house and doing some sort of cardio, but I can't seem to get motivated!

Plan for today:
Exercise - not sure if that's going to happen!

Meal Plan:
Breakfast: 5 Bite Size Frittatas (made them last night, recipe below)
1/2 Aidell's chicken-apple sausage
Morning Snack: 1 cup blackberries
Lunch: Sweet-and-Sour Chicken Soup (leftover from dinner last night)
2 cups spinach with fat-free/low-fat dressing
Afternoon Snack: 1 apple
3 slices turkey
Dinner: Turkey Burgers (recipe below)
Cheesy Broccoli-Potato Mash (recipe below)
1 cup Lactaid fat-free milk
Evening Snack: 4-5 cups Orville light popcorn
WW English Toffee Crunch bar
Protein powder mixed with water

Total Calories: ~1365
Total WW Pts: 28.5

Bite Size Frittatas
* 1/2 cup finely chopped onion
* 1 1/2 cups baby spinach, chopped
* 1 egg
* 4 egg whites
* 1/4 cup reduced fat cheese, grated
* Freshly-ground pepper

Preheat oven to 350 degrees. Spray two mini muffin pans with nonstick cooking spray.

In a medium skillet sprayed with cooking spray, gently sauté the onion. Add spinach and cook until wilted. Remove from heat.

Whisk egg and egg whites in a medium bowl. Add cheese and season with black pepper. Spoon the egg mixture into each mini muffin cup, filling them half way.

Bake for 15 minutes until set and puffed up.
Notes: Made in a mini muffin tin, these cute little frittatas make a perfect portion-controlled buffet or party food. Because these little frittatas are low fat, you can even have two or three without feeling too guilty.

Makes 24 mini muffins
Per frittata: Calories 11, Calories from Fat 4, Total Fat 0.4g (sat 0.2), Cholesterol 10mg, Sodium 23mg,Carbohydrate 0.5g, Fiber 0.2g, Protein 1.3g. Per 5 muffins: WW pts=1

Turkey Burgers
2 pounds ground turkey, beef chuck, pork, or chicken
1 small onion, finely chopped
1 small red bell pepper, finely chopped
1/2 cup chopped fresh cilantro
2 tablespoons Worcestershire sauce
1 tablespoon minced garlic
1 tablespoon coarse salt
1 teaspoon ground cumin
1 teaspoon Tabasco or Tabasco Chipotle Pepper
8 hamburger buns, split
Sliced tomato and lettuce, pickles, ketchup, and chips
for accompaniments

1. Combine first 9 ingredients in a large bowl and gently mix with hands until just combined. Form meat into 8 equal patties (about 3-1/2 inches in diameter by 3/4 inch thick) and chill on a plate 15 minutes.
2. Preheat grill. Grill burgers on lightly oiled rack over moderate to moderately low heat, turning once, until golden brown, and cooked through, about 10 to 12 minutes. If desired, grill buns cut side down until golden brown, about 2 minutes.
3. Put burgers and accompaniments on bottom of buns and top with remaining bun halves.

Makes 8 burgers.
WW pts=7, calories: 330, total fat: 13.5g, saturated fat: 3.5g, cholesterol: 58mg, sodium: 908mg, carbohydrate: 25g, fiber: 2g, protein: 25g. Note: I am going to use whole-wheat buns which will add fiber.

Cheesy Broccoli-Potato Mash
1 pound Yukon Gold potatoes, cut into wedges
3/4 pound broccoli crowns, chopped (4 cups)
3/4 cup shredded fontina cheese
1/2 cup nonfat milk, heated
1/2 teaspoon salt
Freshly ground pepper to taste

Bring 1 inch of water to a boil in a large pot. Place potatoes in a steamer basket and steam for 10 minutes. Place broccoli on top, cover and steam until the potatoes and broccoli are tender, 6 to 8 minutes more. Transfer the broccoli to a large bowl and coarsely mash with a potato masher. Add the potatoes, cheese, milk, salt and pepper and continue mashing to desired consistency. Serve immediately.

Serves 6
per 2/3 cup: WW pts=3, 135 calories; 4 g fat (3 g sat, 1 g mono); 16 mg cholesterol; 17 g carbohydrate; 7 g protein; 2 g fiber; 329 mg sodium; 201 mg potassium. Nutrition bonus: Vitamin C (100% daily value), Vitamin A (30% dv), Calcium (15% dv). 1 Carbohydrate Servings. Exchanges: 1 starch, 1/2 high fat meat
Source: Eating Well magazine

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