Recipes 09/28/09 - 10/04/09

Tuscan Bean Soup

Ingredients:
1 cup packaged peeled baby carrots, coarsely chopped
1 small onion, chopped
3 Tbsp. olive oil
2 15-oz. cans cannellini beans, rinsed and drained
1 32-oz. box reduced-sodium chicken broth
2 to 3 tsp. dried Italian seasoning, crushed
1 5-oz. pkg. baby spinach
Freshly cracked black pepper
Cracker bread (optional)

Directions:
1. In 4-quart Dutch oven cook and stir carrots and onion in 1 tablespoon olive oil over medium-high heat 3 minutes. Add beans, broth, and seasoning. Bring to boiling; slightly mash beans. Reduce heat; simmer, uncovered, 8 minutes, stirring occasionally.

2. Meanwhile, in large skillet heat remaining oil over medium-high heat. Add spinach; toss with tongs 1 to 2 minutes, just until wilted. Remove from heat. Ladle soup; top with spinach, sprinkle with pepper. Serve with cracker bread.
Serves 4
WW pts=5, Calories 254, Total Fat (g) 11, Saturated Fat (g) 2, Monounsaturated Fat (g) 7, Polyunsaturated Fat (g) 1, Cholesterol (mg) 0, Sodium (mg) 919, Carbohydrate (g) 36, Total Sugar (g) 7, Fiber (g) 12, Protein (g) 16, Vitamin C (DV%) 22, Calcium (DV%) 11, Iron (DV%) 21
Source: bhg.com

Chicken Baked in White Wine Marinade

Ingredients:
1 cup dry white wine
1 cup vertically sliced onion
1 teaspoon chopped fresh thyme
4 (8-ounce) bone-in chicken breast halves
2 garlic cloves, minced
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions:
1. Combine first 6 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 4 hours or up to 24 hours, turning occasionally.
2. Preheat oven to 375°.
3. Place the chicken, skin side up, in an 11 x 7–inch baking dish. Pour marinade over chicken. Cover and bake at 375° for 20 minutes. Uncover and bake an additional 40 minutes or until done. Transfer chicken to a platter. Discard skin, bay leaf, and marinade. Sprinkle chicken evenly with salt and pepper.
Wine note: Chicken breasts such as these have a delicate flavor and work best with light wines. In summer, serve them with a cold pinot grigio, which is generally made without oak and is lighter and fresher than chardonnay. Try the snappy Tamás Estates Pinot Grigio from Monterey County, California and Livermore Valley. The 2006 is $12. —Karen MacNeil
Serves 4
WW pts=4, Calories: 184 (19% from fat), Fat: 3.8g (sat,mono 1.3g,poly 0.8g), Protein: 33.2g, Carbohydrate: 2.1g, Fiber: 0.3g, Cholesterol: 90mg, Iron: 1.3mg, Sodium: 377mg, Calcium: 24mg
Source: Cooking Light Magazine

Huevos Rancheros Wraps

Ingredients:
4 high fiber low carb tortillas
1 cup mild or medium salsa
1 cup liquid egg substitute
1/4 cup nonfat milk
1/2 cup shredded reduced-fat Jack cheese

Directions:
Warm tortillas according to directions on package. In a small saucepan, heat salsa on low until heated through.

Meanwhile, whisk egg substitute and milk in a small bowl. Cook in a nonstick skillet over medium heat, gently lifting the setting egg substitute mixture to allow the rest of the liquid to cook.

When eggs are cooked through, though still moist, remove from heat and divide into four.

Spread heated salsa on warmed tortillas, followed by one-fourth of the egg substitute. Sprinkle with cheese, then roll burrito style.
Serves 4
WW pts=2, Per Burrito: Calories 140, Total Fat 4.5g (sat 1.8g), Cholesterol 8.1mg, Sodium 640.4mg, Carbohydrate 15.6g, Fiber 7.5g, Protein 16g, Sugar 4.0g, Calcium 137mg
Source: http://lowfatcooking.about.com/od/breakfastandlunch/r/huevosrancheros.htm

Shepherd's Pie

Ingredients:
2 cups prepared mashed potatoes (such as Simply
Potatoes)
3/4 pound ground sirloin
3/4 cup picante sauce
1/3 cup water
1 tablespoon ground cumin
2 teaspoons sugar
1/8 teaspoon salt
1 (15-ounce) can kidney beans, drained and rinsed
1/2 cup (2 ounces) preshredded reduced-fat extrasharp
cheddar cheese

Directions:
1. Prepare mashed potatoes according to package directions; keep warm.
2. Cook beef in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Stir in picante sauce, water, cumin, sugar, salt, and beans; bring to a boil. Reduce heat; simmer until mixture thickens (about 5 minutes).
3. Remove from heat. Spoon mashed potatoes over meat mixture, and sprinkle with cheese. Cover and let stand 2 minutes or until cheese melts.
Serves 4
per 1 cup: WW pts=5, Calories: 279 (19% from fat), Fat: 6g (sat 2.2g, mono 2.2g,poly 0.5g), Protein: 25.7g, Carbohydrate: 30.5g, Fiber: 8g, Cholesterol: 48mg, Iron: 2.2mg, Sodium: 699mg, Calcium: 88mg
Source: Cooking Light Magazine

Low Fat Summer Frittata

Ingredients:
1/2 cup liquid egg substitute such as Egg Beaters
1/2 cup halved and sliced zucchini (or 1/4 cup each of
sliced zucchini and summer squash)
1 medium tomato, sliced and deseeded
1 tbsp reduced-fat sharp cheddar cheese
1 tbsp freshly chopped basil
Freshly ground black pepper

Directions:
1. Coat a small oven-proof skillet with nonstick cooking spray. Preheat broiler.
2. Gently sauté vegetables and tomato until golden. Pour egg substitute over and around vegetables. Add extra tomato slices on top if desired. Sprinkle with chopped basil. Cook for 3 minutes until frittata is cooked around the edges. Place skillet under broiler and broil for 2 minutes, or until frittata is just set and golden around the edges. Sprinkle with freshly ground black pepper.
Serves 1
WW pts=2, Calories 111, Calories from Fat 15, Total Fat 1.7g (sat 0.9g), Cholesterol 5mg, Sodium 298mg, Carbohydrate 8.5g, Fiber 2g, Protein 15.5g
Source: http://lowfatcooking.about.com/od/summer/r/summerfrittata.htm

Chicken, Mushroom, and Gruyere Quesadillas

Ingredients:
1 teaspoon olive oil
1 cup presliced mushrooms
1/2 cup thinly sliced onion
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 teaspoon bottled minced garlic
1 tablespoon sherry or red wine vinegar
2 (10-inch) fat-free flour tortillas
1 cup shredded cooked chicken breast (about 8
ounces)
1 cup arugula
1/2 cup (2 ounces) shredded Gruyère cheese
Cooking spray

Directions:
1. Heat a large nonstick skillet over medium-high heat. Add olive oil to pan; swirl to coat. Add mushrooms, sliced onion, salt, and pepper to pan; sauté 5 minutes. Stir in garlic, and sauté 30 seconds. Add vinegar; cook 30 seconds or until liquid almost evaporates.
2. Arrange half of mushroom mixture over half of each tortilla. Top each tortilla with 1/2 cup chicken, 1/2 cup arugula, and 1/4 cup cheese; fold tortillas in half.
3. Wipe pan clean with a paper towel. Heat pan over medium heat. Coat pan with cooking spray. Add tortillas to pan. Place a heavy skillet on top of tortillas; cook 2 minutes on each side or until crisp.
Watermelon-jicama salad: Combine 4 cups (1/2-inch) cubed seedless watermelon, 1 1/2 cups (1/2-inch) cubed peeled jicama, 1 cup chopped English cucumber, and 1/2 cup chopped red onion. Add 2 tablespoons fresh lemon juice, 2 teaspoons sugar, and 1 teaspoon olive oil; toss well.
Serves 4
WW pts=6, Calories: 270, Fat: .9g (sat 3.7g,mono 3g,poly 0.8g), Protein: 25.2g, Carbohydrate: 20.3g, Fiber: 3g, Cholesterol: 64mg, Iron: 1.7mg, Sodium: 391mg, Calcium: 242mg
Source: Cooking Light Magazine

Eggs Florentine

Ingredients:
1/2 cup plain low fat yogurt
2 tbsp fat-free mayonnaise
1 tsp Dijon mustard
2 whole wheat English muffins, split
1 cup baby spinach leaves
1 tbsp vinegar
Pinch of salt
4 eggs
Freshly ground black pepper
Fresh parsley for garnish

Directions:
1. In a small pan, whisk together yogurt, mayonnaise and mustard. Stir gently on a low heat until warm.
2. Place spinach in a microwavable dish, sprinkle with a little water and microwave for 20-30 seconds until gently wilted.
3. Toast the muffins and place one half on four plates. Spread 1 tbsp of warm sauce on each half muffin, followed by one-fourth of the spinach.
4. Fill a large skillet with 2 inches of water and 1 tbsp vinegar (to help the eggs keep their shape). Add a pinch of salt to the water. Bring water to a boil, then reduce heat to low so that the water is barely simmering. Break each egg gently into a shallow bowl and empty carefully into skillet. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque.
5. Using a slotted spoon, carefully remove eggs from water, letting excess water drain away; place on top of spinach. Drizzle remaining sauce over each egg. Sprinkle with freshly ground black pepper, garnish with parsley, and serve immediately.
Serves 4
WW pts=3, Calories 160, Calories from Fat 56, Total Fat 6.3g (sat 5.6g), Cholesterol 214mg, Sodium 391mg, Carbohydrate 15.6g, Fiber 2.1g, Protein 10.5g
Source: http://lowfatcooking.about.com/od/breakfastandlunch/r/eggsflorentine.htm

Fettucine Alfredo

Ingredients:
2 tbsp. cornstarch
1 3/4 cup skim milk
2 cloves garlic, crushed
1/4 cup light cream cheese
1/3 cup grated Parmesan cheese
2 tsp. light margarine
1 tbsp. minced fresh basil
12 oz. spinach fettuccine noodles, cooked and drained
salt and pepper, to taste

Directions:
In a large saucepan, blend cornstarch with milk until smooth. Add garlic and stir over low heat until sauce has thickened. Whisk in cream cheese, Parmesan cheese, margarine and basil. Add noodles and toss to coat well. Serve immediately. Optional: You can also add grilled chicken, turkey, smoked salmon or flaked tuna. Add some cooked chopped broccoli or mixed vegetables for color and flavor.
Additional Suggestions:
1. Add 2 cups of chopped broccoli to the pasta during the last 4 minutes of cooking to add fiber, flavor and color.
2. Add cut-up cooked chicken, turkey, smoked salmon or flaked tuna to the pasta dish just before serving. Your dish will be great for guests without a lot of effort
Serves 8
Calories 355; Total Fat 6.8 g; Saturated Fat 2.9 g; Cholesterol 12 mg; Sodium 292 mg; Carbohydrate 57 g; Fiber 2.5 g; Protein 18 g, WW pts=7
Source: dietwatch.com

Deb's Fruit & Protein Smoothie

Ingredients:
1 oz. protein powder
1 cup Fage Total 0% Greek nonfat yogurt
1 cup Trader Joe's Berry Medley
water to blend

Directions:
blend all ingredients in blender
Serves 1
calories=331, fat=1g, sat fat=0g, chol=0mg, sodium=85mg, carbs=35g, fiber=8g, sugar=17g, protein=43g, vit A=11%, vit C=60%, calcium=20%, iron=11%, WW pts=6

09/28/09 - Back to the Drawing Board

3.2 total lost, 33.2 more to go.

Well, what usually happens, happened. I was good for a couple of weeks, and then it all fell apart. Too many parties, social events, etc. in addition to going through a hard personal time this month (September is always really hard for me and this year was especially so), led to me falling off the wagon. I still haven’t found that balance yet – how to enjoy good times without going overboard on food, or completely stopping exercise. It’s going to take me awhile to figure that one out. I’m also an emotional eater, so when hard times hit, I don’t feel like cooking and we eat out/do takeout way too much. Depression sends me to the sweets and salty foods, and I feel wiped out & lethargic and don’t feel like I have energy to workout – I just want to sleep. So that’s what I did. Sometimes I just need to go with it – ride it out and try not to beat myself up over all the bad things I am doing, or the good things I am NOT doing.

The good news is that it seems like I am coming out of my slump. Now that September is drawing to a close, I’m feeling better about everything. I’ve already planned for this week – let’s hope I can stick to it. There are still too many treats around from the birthday celebrations – I need more willpower. I think the kids and hubby would be bummed if I just threw everything away.

Upcoming challenges: weekends away.
I am heading to Missouri for a family reunion this weekend. Sure to be filled with lots of drinking (this IS the Way family we are talking about) and few opportunities for healthy foods. That’s one reason I’ve got the plan for this week, and I think I’ll be able to stick to it – knowing a lot will be out of my hands this weekend. 4 days away will be tough.

The following weekend I am off to Disneyland. At least that involves lots of walking and standing! ☺ A couple of years ago when I did the online bootcamp through Leanness Lifestyle I did pretty well when I had a trip to Disneyland. I’m going to look up what I ate that trip, and see if I can do something similar this time. We get to have lunch at the private club there one day, so that should be interesting. Am not counting on exercising while we are there as I think all the walking will be stress enough on my foot. May swim in the pool at the hotel (Grand California) if the weather is nice – I’m sure the girls will want to do that.

Well, here’s the plan for the week:
MONDAY
Breakfast: 3 egg whites scrambled with ½ cup broccoli and 1 Tbs. reduced-fat mozzarella cheese, green tea
Morning Snack: 1 cup blackberries, 1 Mini Babybel light cheese round
Lunch: ½ turkey & avocado sandwich on double fiber whole wheat bread, 2 cups spinach with lowfat dressing
Afternoon Snack: 1 apple
Dinner: Tuscan Bean Soup*, Chicken Baked in White Wine Sauce*, 1 cup nonfat Lactaid milk
Evening Snack: WW English Toffee Crunch ice cream bar, 5 cups Orville Redenbacher light popcorn
Exercise: weight lifting & stretching

TUESDAY
Breakfast: Huevos Rancheros Wrap*, green tea
Morning Snack: 1 cup raspberries and 2 slices turkey
Lunch: Tuscan Bean Soup from dinner and 2 slices turkey
Afternoon Snack: 1 apple & 1 Mini Babybel light cheese round
Dinner: Shepherd’s Pie*, 1 cup steamed green beans, 1 cup nonfat Lactaid milk
Evening Snack: WW English Toffee Crunch ice cream bar, 2/3 scoop MaxPro rich chocolate protein powder in water
Exercise: spinning class & abs

WEDNESDAY
Breakfast: Low Fat Summer Frittata*, green tea
Morning Snack: 1 cup blackberries, 2 slices turkey
Lunch: Shepherd’s Pie leftover, 1 cup steamed green beans
Afternoon Snack: 2/3 scoop MaxPro rich chocolate protein powder in water, 1 apple
Dinner: Chicken, Mushroom & Gruyere Quesadilla*, 2 cups spinach with 1 tsp. olive oil and 1 Tbs. balsamic vinegar, 1 cup nonfat Lactaid milk
Evening Snack: WW English Toffee Crunch ice cream bar, 5 cups Orville Redenbacher light popcorn
Exercise: weight lifting & stretching

THURSDAY
Breakfast: Eggs Florentine*, green tea
Morning Snack: 1 cup strawberries, : 2/3 scoop MaxPro rich chocolate protein powder in water
Lunch: Chicken, Mushroom & Gruyere Quesadilla, 2 cups spinach with no-oil-added dressing
Afternoon Snack: 1 Mini Babybel light cheese round, 1 apple
Dinner: Fettucine Alfredo*, 1 cup steamed broccoli, 1 cup nonfat Lactaid milk
Evening Snack: 1 cup blackberries, 3 slices turkey
Exercise: spinning class & abs

FRIDAY:
Breakfast: Deb’s Fruit and Protein Smoothie*
Exercise: weight lifting & stretching
Flying out this day, so no more plans until next week!

* recipes provided in another post

Looking back, moving forward

Yes, yes, it's been awhile since I posted. This is the bad part of a weight loss plan - when things go off track and you can't get back on. Well, I'm bound & determined this time to just keep getting back on track no matter how many times I fall off. Last week's detour was my birthday. That involved eating fried foods, drinking alcohol, having sweets - all that good stuff! And I thoroughly enjoyed myself as the scale showed when I got on it Monday morning - I was up 2.6 pounds from the last weigh-in. Now granted, in addition to all the good times, I had also started my period. That always equals major weight gain and bloating for me, so maybe it wasn't too bad.

Thursday I did ok except I had frozen yogurt for lunch instead of my plan. But other than that I stuck to it. Friday was when I caved. It started with a yummy birthday lunch at Il Fornaio. I stayed on the "better" side and ordered a turkey version of a Cobb salad, but I also had artichoke soup and lots of bread dipped in olive oil and balsamic vinegar. It was great to hang with my girlfriends, but I was also in a SUPER crabby mood - shades of things to come. So in the afternoon I relaxed on the couch reading People magazine and having a beer instead of cooking dinner. Hey - it was almost my birthday, and I was craving a burger and fries. So I had a burger and fries. I did split my burger with my husband, so I had less of that. But I sure did enjoy the french fries and homemade chips that I dipped in buffalo wing sauce (I love Original Buffalo Wings!). I ate to my heart's content, but I think I wasn't as sickeningly full at the end because I didn't eat a whole burger. My new plan.

Saturday I ran errands with my daughter and grabbed a light smoothie at Jamba Juice and a chicken and veggies taco from Chipotle for lunch. I kept it light since I knew friends were coming over that night to help celebrate my birthday and who knows what food and drinks would be consumed (I wasn't involved in the planning at all). I drank margaritas and Silver Oak wine that night - with 1 jello shot in the mix. Food-wise we had homemade lasagna, Sean's delicious Caesar Salad, garlic bread, lots of yummy appetizers and Karen's cake - at least what was left of it. Earlier in the afternoon, Zoe my golden retriever had decided that she wanted the cake! She sure loves desserts. We had a really fun night and I didn't worry about what I was eating at all. I did notice, though, that I didn't eat as much as I would have in the past. Which is a good thing.

Sunday I woke up with my period, tired, and with a slight headache. This was my actual birthday so I had total permission to do whatever I wanted. The girls had to be at a birthday party at 8am so Sean took them to that. I just lay around with the heating pad for most of the morning. Then dragged myself up to do some meal planning to get back on track this coming week. Family kept bugging me about what I wanted to do, where I wanted to eat dinner, etc., but I just wasn't feeling up to much. I read in bed in the afternoon and ate the leftover buttercream frosting that Karen had left for me. Yum! One of my favorite things in the whole world! And one of the worst for you! We ended up just going to Red Brick Pizza for dinner and Nubi for dessert. I LOVE Nubi frozen yogurt, so that was my choice versus another cake or something. Delicious. I know, I know - not much of a birthday celebration, but I just wasn't up for much.

Monday was still having super bad cramps, so laid low all day - no exercising or anything. Thought I would eat healthily that day, but my period took over. Had more of the chips and wing sauce for lunch along with Claire's Pesto Turkey Ciabatta school lunch that I had mistakenly ordered for her forgetting that it was early day at school. They still gave her the lunch, but she was off to a swimming birthday party, so I got her sandwich. I didn't want it to go to waste, after all. :-) And I have to say it was pretty darn good. Our school switched lunch programs this year, and the company they use tries to do pretty healthy and yummy stuff. I did cook dinner - Spicy Chicken Stir-Fry in a Peanut Sauce (recipe below) - so that was good, but then did have chips and dip while sitting in front of the tv at night. Sometimes I swear my period is like an animal living inside me that takes over with it's cravings and actions. There are times I really feel like I can't control it!

Tuesday was a run-around all over day. I went to the gym in the morning - finally - it had been a week since I last worked out. Bad, bad, bad. Did spinning for 50 minutes, and then 10-15 minutes of abs. I had to run to Nordies to pick up bday stuff for the girls, so I ate my "lunch" early before I left - leftovers from the night before. That way I made sure that I didn't pick up something while I was out. Took the girls to Baskin Robbins to get an ice cream cake for Rachel for her bday and the girls got scoops but I resisted. Was STARVING by the time I got home - something I try to avoid at all costs because it sets me up for disaster. I quickly at my "morning snack" at 4pm, but it didn't help. All of a sudden I felt absolutely weak and exhausted. Took a power nap and felt better when I woke up but still not great. I had to go through donations for my booth at our school's Fun Faire this weekend, and while the girls & I were doing this, Sean came home. We were so tempted to just do some sort of takeout (burritos? Yum!), but instead Sean grabbed the recipe for the meal I had planned for the night and got cooking. Yes, I was saved by my husband! We ate a healthy Chopped Barbecued Salad (recipe below) instead - and it was tasty. I did indulge in a piece of birthday cake afterwards, but I resisted the call of those darn potato chips & wing sauce that are still lurking around! I should be strong and just throw the chips & the bday cake in the trash. It always feels so wasteful though!

So today is Wednesday - the week is cruising along - time to look forward. I'm facing another tough weekend due to Fun Faire and my girls' birthday. Friday night Sean & I get to go to dinner together alone for a couple hours while R&C are at a bday party. I'm thinking we'll do Japanese so I can have salmon and steamed veggies - healthy and good. Saturday my parents come into town - let the eating and drinking begin! :-) We will hit FF in the afternoon, go to a quick dinner to celebrate the girls bday at an Italian restaurant at night, and then Sean & I have to go back to working FF until 11pm. That will involve lots of margaritas and beers. Sunday the girls have asked to go to the Melting Pot for their bday - great. Fondue heaven. Nothing healthy there! :-) Monday we will probably hit our favorite burger place (Jack's Prime) with my foks for lunch, and at night we'll have cheese & crackers (R&C love Brie, smoked Gouda, blue cheese), I am cooking the girls' favorites for dinner (nothing too bad - meatloaf muffins, "Shrek" coins, broccoli-corn casserole) and we will be having cake (for Rachel) and pie (for Claire). My parents leave Tuesday morning, and we will get back on track!

RECIPE
Spicy Chicken Stir-Fry in a Peanut Sauce
Ingredients:
2 cups cooked whole wheat angel hair pasta, reserving 2 tablespoons pasta cooking water
2 tablespoons reduced sodium soy sauce, divided
2 tablespoons dry sherry
12 ounces boneless skinless chicken breast, cut into
strips
3 tablespoons peanut butter
2 tablespoons honey
2 teaspoons grated gingerroot
1 garlic clove, minced
1/4 teaspoon red pepper flakes
1 tablespoon sesame oil or canola oil, divided
1 1/2 cups carrots, julienned
1 1/2 cups red bell pepper, sliced
1 1/2 cups snow peas, halved
1 1/2 cups onion, sliced
1/2 teaspoon salt
1 tablespoon chopped cilantro, optional
6 lime wedges, optional

Directions:
Cook the pasta according to package directions, omitting the salt. In a medium bowl, combine 1 tablespoon soy sauce, sherry and chicken strips; toss well to coat. In a small bowl, combine remaining soy sauce, peanut butter, honey, gingerroot, garlic, red pepper flakes and 2 tablespoons reserved pasta water.

In a large skillet or wok, heat 1 teaspoon oil over medium-high heat. Add the chicken breast strips and sauté 5 to 8 minutes or until chicken is lightly browned. Remove chicken from pan. Add remaining 2 teaspoons of oil to the pan. Add carrots, red bell pepper, snow peas and onion; sauté vegetables 3 to 5 minutes. Add the chicken and cooked pasta to the vegetable mixture; gently toss. Top mixture with the peanut butter sauce and gently stir to combine. Sprinkle with salt; stir to combine. If desired, top each serving with a sprinkle of chopped cilantro and a squeeze of fresh lime.
Serves 6
WW pts=5, 274 calories (26% from fat), 8 grams fat (2 grams sat. fat, 0 grams trans fat), 32 grams carbohydrates, 20 grams protein, 364 mg sodium, 36 mg cholesterol, 51 mg calcium, 4 grams fiber. Food exchanges: 1 starch, 3 vegetable, 2 lean meat.

RECIPE
Huevos Rancheros Wraps (Monday & Tuesday breakfast)
Ingredients:
4 high fiber low carb tortillas
1 cup mild or medium salsa
1 cup liquid egg substitute
1/4 cup nonfat milk
1/2 cup shredded reduced-fat Jack cheese

Directions:
Warm tortillas according to directions on package. In a small saucepan, heat salsa on low until heated through.

Meanwhile, whisk egg substitute and milk in a small bowl. Cook in a nonstick skillet over medium heat, gently lifting the setting egg substitute mixture to allow the rest of the liquid to cook.

When eggs are cooked through, though still moist, remove from heat and divide into four.

Spread heated salsa on warmed tortillas, followed by one-fourth of the egg substitute. Sprinkle with cheese, then roll burrito style.
Serves 4
WW pts=2, Per Burrito: Calories 140, Total Fat 4.5g (sat 1.8g), Cholesterol 8.1mg, Sodium 640.4mg, Carbohydrate 15.6g, Fiber 7.5g, Protein 16g, Sugar 4.0g, Calcium 137mg
Source: http://lowfatcooking.about.com/od/breakfastandlunch/r/huevosrancheros.htm

RECIPE
Chopped Barbecued Chicken Salad
Ingredients:
1/4 cup prepared barbecue sauce
2 tablespoons olive oil
2 tablespoons lime juice
1 tablespoon red wine vinegar
2 cans (15 oz. each ) kidney beans, drained and rinsed
2 cups chopped cooked chicken
1 cup cooked fresh or thawed frozen corn kernels
1 cup chopped red bell pepper
1 cup broken tortilla chips
1/2 cup thinly sliced radishes
1/2 cup chopped red onion
1 tomato (about 8 oz.), rinsed, cored, seeded, and diced
8 ounces mixed baby greens
Salt and pepper

Directions:
1. In a large bowl, mix barbecue sauce, olive oil, lime juice, and vinegar.

2. Add beans, chicken, corn, bell pepper, chips, radishes, onion, tomato, and greens. Mix well. Add salt and pepper to taste.
Serves 4-6
CALORIES 352(28% from fat); FAT 11g (sat 1.9g); PROTEIN 25g; CHOLESTEROL 40mg; SODIUM 387mg; FIBER 9.1g; CARBOHYDRATE 39g, WW pts=7, main-dish
Source: Sunset Magazine

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

RECIPES
Bite Size Frittatas
Ingredients:
* 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

Directions:
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
Source: http://lowfatcooking.about.com/od/appetizersandsnacks/r/minifrittatas.htm

Turkey Burgers
Ingredients:
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
Sauce
8 hamburger buns, split
Sliced tomato and lettuce, pickles, ketchup, and chips
for accompaniments

Directions:
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.
Source: bhg.com

Cheesy Broccoli-Potato Mash
Ingredients:
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

Directions:
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

Day 9

I decided not to weigh in this morning. Taking a day off from the scale. Yesterday wasn't a stellar eating day, though I enjoyed the day as a whole. Not much healthy to choose from at Giants stadium. In fact, I was terribly disappointed by the food offerings at AT&T Park in general. I had heard they had good food, but everything there seemed so mass produced and unhealthy it was scary! In the end I went with the good old-fashioned hot dog. I hadn't had one in years, and when else do you get permission to enjoy a hot dog other than at a baseball game? I also had some peanuts and a beer - all requirements in my mind. Though if I go to a game in the future, I will probably bring in something to eat - there are so many great places in SF to grab food, I wouldn't waste my money or calories on any of that crap at the park.

Plan for today:
Exercise:
45 minutes body conditioning
45 minutes spinning

Meal plan:
Breakfast: 3 egg whites, 1/2 cup steamed broccoli, 1 Tbs. reduced-fat mozzarella, scrambled
Morning snack: 1 cup blueberries
1/2 cup lowfat cottage cheese
Lunch: Simple Sun-Dried Tomato Pesto Stuffed Chicken Breast (leftover from Thursday night)
1 cup steamed green beans
Afternoon snack: 1 apple
South Beach Diet High Protein Cereal Bar Peanut Butter
Dinner: Sweet-and-Sour Chicken Soup (recipe below)
2 cups spinach with low-fat/fat-free dressing
1 cup Lactaid fat-free milk
Evening snack: 1 glass red wine
WW English Toffee Crunch bar
Protein powder mixed with water

Total calories = ~1300
Total WW pts = 23 - 7 activity points = 16

RECIPE
Sweet-and-Sour Chicken Soup
Ingredients:
6 cups Low-Fat Chicken Stock (see recipe)
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon minced peeled fresh ginger
1/2 teaspoon bottled minced garlic
1/2 teaspoon salt
1/8 teaspoon ground white pepper
1 (3-1/2-ounce) package shiitake mushrooms, stems
removed and thinly sliced (about 1-1/2 cups thinly
sliced shiitake mushroom caps)
2 cups shredded cooked chicken
2 cups thinly sliced spinach leaves
1-1/2 ounces somen (wheat noodles) or angel hair
pasta, uncooked

Ingredients:
Combine first 8 ingredients in a large Dutch oven; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in chicken, spinach, and noodles; cook 5 minutes.

Serves 6
CALORIES 138 (23% from fat); FAT 3.5g (sat 0.9g, mono 1.3g, poly 0.7g); PROTEIN 17.4g; CARB 9.2g; FIBER 1.6g, WW pts=3, Cholesterol: 36mg, Sodium: 450mg, Calcium: 30mg
Source: Cooking Light

Week 1 Recap

Overall I lost 3.8 pounds in this 1st week. That is more than I anticipated, so I am very happy with the result. Especially considering all I ate and did this weekend - which was a whole lot of yummy food and not a lot of exercise! But the weekends are often going to be this way for me - full of fun. I'll be happy losing 1-2 pounds per week, so this is a good start. 32.6 more pounds to reach my ultimate goal, 12.6 to reach my 1st goal.

Day 6 - plan of attack

Well, I'm up 0.4 lbs, but that's a good result for me considering how yesterday went. :-) I'm still down a total of 5.4 lbs. so I'm happy. Today/tonight we have no big social plans, so I should be able to stay on track.

Exercise:
Elliptical and some weights

Meal Plan:
Breakfast: 3/4 cup Kashi Go Lean cereal
1/2 cup Lactaid fat-free milk
1 cup strawberries
Morning Snack: 3 slices turkey
Lunch: Sesame-Tofu Stir fry (leftover from dinner Wednesday night)
3 egg whites
Afternoon Snack: 1 apple
Dinner: Sweet-and-Sour Chicken Soup (that I didn't make last night)
2 cups spinach with low-fat/fat-free dressing
1 cup fat-free Lactaid milk
Evening Snack: 1 glass red wine
1 WW English Toffee Crunch bar
Protein powder mixed with water

Total Calories: ~1350
Total WW pts from food: 25.5