Tuesday, June 30, 2009

Zucchini Pizza Boats

Zucchini Pizza Boats


I miss pizza! I crave it like every Friday night. Now that my gastric band is fairly tight, I have had a hard time finding a replacement. I found a similar recipe on allrecipes.com . I changed it up a bit to better meet my taste buds. The great thing about this is...you can still make your family pizza and not feel so left out.

Here is how it is done:

Cut the stem off of the zucchini and cut horizontally.
Spoon out some of the inners (the inside)
Season to taste. I used salt and Italian seasoning
Add your favorite toppings. Don't get to excited. You still have to count those calories. Reach for the healthy stuff. I used reduce-fat Jimmy Dean sausage and mixed peppers.
(ok, I have to admit..I should of used turkey sausage)
Add a little pizza sauce and cheese.
Then bake at 375 for about 12 minutes.

It really is good! You will have to try it.

Monday, June 29, 2009

Zucchini Tomato Salad

Zucchini Tomato Salad


Original Recipe Found Here

I took this salad to a birthday party over the weekend. It was really a big hit.
Your going to need:

1 zucchini
1 tomato
1 head of broccoli
Basil (fresh or dried)
2 Tbs. fat-free Italian Dressing
2 Tbs. shredded reduced-calorie cheese
Salt and Pepper to taste

Chop and mix all ingredients together. Toss with dressing.

Makes 5 servings at 82 calories per serving

Friday, June 26, 2009

Another Muffin Tin Meal


Zucchini Meat Loaf


1 lb ground beef or turkey
1 cup bread crumbs
1/4 nonfat milk
1 medium zucchini, grated
1 small onion, grated
1/2 tsp Italian seasoning
punch of salt

Mix all ingredients together and divide in muffin tins. Preheat oven 350 and cook 30-35 mins. Freezes well. I freeze mine in individual size portions.

Makes 12 serves at 130 calories per serving using ground beef and 95 calories per serving using ground turkey.

Thursday, June 25, 2009

Last Night's Dinner

BBQ Pork Tenderloin on Lavish Bread with Baked Zucchini


I had company over the night before last and I made the most tender pork loin ever. I used 3-4lbs of meat, water and one envelope of onion soup mix... That's It!! I put it in my slow cooker for 8 hours. With the left overs, I added Kraft Reduce Calorie BBQ Sauce. I made this beauty last night for dinner. It's meat, cheese and lavish bread, which is a really, really thin bread. I find it easier to eat than tortillas. What is great about lavish bread, when toasted, it becomes crispy like a cracker or tortilla chip. My "sandwich" was 235 calories.
I ate it with zucchini found here!

Wednesday, June 24, 2009

Fish and Seafood


What are your leanest fish and seafood choices?

Fish: Cod, Flounder, Sea Bass, Whiting, Halibut, Red Snapper, Haddock, Monkfish, Perch, Tuna, Mullet, Swordfish.

Shellfish: Crab, Crayfish, Lobster, Shrimp

Mollusks: Alalone, Clams, Mussels, Oysters, Scallops, Squid

Fattier Fish:
Salmon, Mackerel, Herring, Eel, Pompano, Albacore Tuna, Bluefish, Shad Catfish

Source: The Complete Idiot's Guide to Total Nutrition By: Joy Bauer

Tuesday, June 23, 2009

Red Meat

What is the Leanest Red Meat?

Do you know?

Believe it or not, it's Bison (aka buffalo). Deer and Elk are close runner ups. But the interesting fact is bison has fewer calories and grams of fat than chicken. Per 3 ounce serving, Bison has 122 calories and 2 grams of fat. Whereas, chicken has 144 calories and 3 grams of fat.

Beef and Veal are next on the list. The leanest cuts you want to choose is around the loin or round cuts. For example, beef bottom sirloin or top round veal.

With Pork, choose cuts from the legs, like ham or loin. Look for cuts like boneless sirloin pork chops and top loin chops.

And finally Lamb, you want well-trimmed meat from the shank half of the leg. Ask the butcher, he'll know what it means.

Source: Yahoo.

Monday, June 22, 2009

Father's Day Breakfast

Pop Up Pancakes

Original recipe found here.

For Father's Day, I made my husband his favorite breakfast...pancakes. But they aren't your normal pancakes. I find them easier to eat than regular pancakes. They are made with more eggs, less flour, and no sugar. I can't say that they are 100% band-friendly. If you are have trouble eating bread, be advised. Just because I can eat it, doesn't mean you can.

To make 12:
1/2 cup Milk
1/2 cup Flour
3 Eggs
2 Tbs melted Butter
dash of Salt

Beat eggs, butter and milk in blender or food processor. Add Flour and mix well. Spray muffin tins with cooking spray. Fill muffin tins half way with mixture. Bake at 400 degrees for 15 mins.

They get really BIG and when you take the out of the oven they deflate. They are perfect with Log Cabin Sugar-Free Syrup (35 calories for 1/4 cup) or your favorite jam.
1 pancake without syrup is 55 calories.

Black Bean Soup

Black Bean Soup

3 cans Black Beans
1 onion, chopped
2 garlic cloves
1Tbs. olive oil
1 can chicken broth
1Tbs. chili powder
1tsp oregano
1/4tsp. salt
1/4tsp pepper

First, Out of the 3 cans of beans, puree 1 can, liquid and all. Drain another can and leave third can undrained. So, that's one blended, one drained, and the other undrained. Is undrained even a word? Oh well.
Second, Saute onions with minced garlic in oil. Stir in all beans, broth and spices.
Third, Bring to a boil, reduce heat, simmer, stir often.

When you are ready to serve, top with fat-free sour cream, reduced-fat cheese, salsa, etc.

Yeilds 6 bandster portions; 230 calories per serving of soup alone

Sunday, June 21, 2009

Grilled Asparagus

Grilled Asparagus
1lb asparagus
1Tbs soy sauce
1tsp sesame seed oil
1 garlic clove
2 tsp. sesame seeds
1/4 tsp pepper

Mix all ingredients together and toss. Grill for 3 minutes on each side.
Yields 6 servings at 30 calories a serving.

I found this recipe today crammed in an old recipe book. I made it last year for Thanksgiving. Very, very tasty!

Friday, June 19, 2009

Pesto Vegetables

Pesto Vegetables
1 frozen bag of chopped broccoli and cauliflower
(carrots make a nice addition too)
1/3 cup pesto

Cook vegetables according to the package.
Gentle stir in pesto.

Makes 6 servings. 110 calories per serving.

If you have the extra calories, top off with a little Parmesan cheese.

Veggie Dip

Pesto Veggie Dip
1 cup fat-free sour cream, or plain yogurt
1/4 cup pesto

Mix well. Serve with fresh vegetables.
Makes 5 1/4 cup servings. 110 calories per serving.

Thursday, June 18, 2009

Beefy Tomatoes


I am always looking for new recipes to try. So when I came across this one at allrecipes.com, I was eager to try it. I had some issues with the meat being too dry. I think that could be easily fixed by adding a a few tablespoons of tomato sauce. Here is the recipe adjusted for us bandsters:

Beefy Tomatoes
1/2lb extra lean ground beef or turkey
1/2 onion, chopped
1 tablespoon dried basil
Salt and Pepper
3 medium tomatoes
1/4 cup shredded cheese
1 egg, beaten or 1/4 cup egg subsitute
1/4 cup of cooked rice (optional, it totally wasn't worth my time make 1/4 cup of rice)
2-3 tablespoons tomato sauce( just in case your meat is looking a little dry)

Directions:
First, clean tomatoes, cut off tops and spoon out the insides. Save the juices. Salt and Pepper the inside of the tomatoes.
Second, brown your meat with onion. Drain, if necessary. Then add basil, salt, pepper, and the juices from the tomatoes. Let that simmer for about 10 min. Then add rice, cheese, and tomato sauce (if needed)
Third, spoon mixture into tomatoes. Bake at 350 uncovered for 20-25min.

Yeilds 3 servings, with about 235 calories per serving.

Tuesday, June 16, 2009

Muffin Tin Meals

I am very fortunate to have my husband, who is also banded, with me on this journey. Not only is he great support, but it helps a lot when it comes to cooking. It is nice that I don't have to worry about cooking for one. Plus, my kids are young enough that they eat whatever I give them. I can't imagine how hard it is to cook for one bandster. So, I thought this might help....


Mini-Frittatas
Ingredients:
1 potato, chopped
1/2 onion, chopped
1 cup mix peppers (green, red, yellow), chopped
5 eggs or 1 1/4 cups egg subsitute
1/3 cup milk
salt and pepper to taste
1Tbs. Oil
Pam cooking spray

Directions:

First, heat oil and preheat oven to 350. Spray muffin tin with a good coat of Pam. Second, saute vegetables. While they are cooking, whisk eggs, milk and seasonings. After vegetables are cooked, divide them evenly in your greased 12-count muffin tin.



Fill loosely with vegetables. Add egg mixture just to top of the vegetables. Cook in oven for 10-12 minutes. Then Broil for another minute or two. Be careful not to burn anything.


Take them out of the oven when done. The edges should start to pull away from the sides of the muffin tin. Take a knife and loosen the edges and gently pry frittata loose. Freeze individually. Then place in a Ziplock bag.


VOILA', Breakfast for the next 6 days!


Makes 6 Bandster Sized Portions. 115 calories per serving.


Do you have a great recipe that would be perfect for a Muffin Tin Meal? Or any great tips or tricks for cooking for one? Well, send it to me!!! recipes@bandfriendlyrecipes.com





Monday, June 15, 2009

Cranberry Apple Chicken


Cranberry Apple Chicken

1lb Chicken Breast
2 Green Onions
1/4 cup dried Cranberries
1/4 cup dried Apples
1/2 clove of chopped Garlic
1Tbsp. Brown Sugar
2 Tbsp. Water
1 tsp. Lemon Juice
2 tsp. butter

Place chicken in slow cooker and then cover with the rest of the ingredients. Cook low 4-5 hours or until the juices run clear.

Great with steamed veggies.
For the non-bandsters in your family, serve with rice.

Serves 4 bandster size portions with roughly 145 calories per serving.

Original recipe found here.

Sunday, June 14, 2009

Banquet Brown N' Serve


This was my breakfast...



I made a simple omelet with Egg Beaters, cheese, and left over peppers and onions. With it, I had Banquet Brown N' Serve Turkey Sausage Links. Only 110 calories for 3 links! It was only 225 calories for my omelet and 2 turkey sausage links. Not a bad breakfast.

Last Night's Dinner














Mini Hamburgers and Sweet Potato Fries


The other day, my husband had mentioned how much he missed hamburgers and french fries. So, I thought I would surprise him with this...

For the Mini Hamburgers, I used 1 pound extra lean ground beef (ground turkey would work too) and a little bit of my favorite seasoning salt. I made 7 little patties and grilled them. Each patty was about 175 calories.

For the Sweet Potato Fries, I used a recipe found here. I did make some adjustments...
I used:
1 sweet potato
Pam cooking spray instead of olive oil
1/4t cumin
1/4t oregano
1/4t coriander
1/2t salt
1/2t dried parsley
fresh ground pepper


Chop sweet potato in sticks roughly the same time. Place in bowl and spray with Pam. Add spices and toss. Place neatly on cooking sheet, so that nothing is touching each other. Bake 425 for 15-mins. Turn fries over and bake for 15-20 mins more. The ladies at Our Best Bites has the baking instructions down to a science. Check them out if I am not clear.

Using one sweet potato, gave me 3 generous bandster sized portions at about 40 calories a serving.

Friday, June 12, 2009

Can you spare 50 calories?

Trop50

During my journey being banded, liquid calories has been one of the hardest things I have had to give up. For some reason, I find great comfort in them. I have never been much for coffee, tea or soda. I am 100% a juice-aholic. When this product first came out, I was so excited. It tastes so light and fresh, but not watered down. And the greatest thing about it is.... it's only 50 calories for an 8 oz glass! It is also 50% less sugar than regular OJ but with 100% vitamin C. Totally worth it in my book. I am only allowed one glass before breakfast and then water for the rest of the day. It is a nice way to start my day.

Thursday, June 11, 2009

Eating on a Schedule


















Grazing...??? It's okay, you can tell me...
Try eating on a schedule. It will help. People tend to lose more weight when their calories are spread evenly throughout the day. It helps you avoid the 3pm graze.

This is my schedule.


7am start drinking
8am Breakfast
----Drink----
12pm Lunch
----Drink----
3pm Snack
----Drink----
6:30 Dinner
----Drink---

Don't forget to drink. Sometimes we confuse hunger with thirst. Stay hydrated!


Salsa Chicken















Salsa Chicken

1lb Chicken Breast
8oz (1/2 jar) your favorite salsa
1 can of White Beans
1/2 cup Cheddar Cheese

Cut chicken breasts into cubes and place in slow cooker. Cover chicken with salsa. Cook 5-6 hours on low heat. 30 mins before serving add beans and cheese. Stir and break up chicken breasts.

This recipe is a one of my family's favorite. The chicken turned out so tender and full of flavor. It makes about 4-5 bandster size portions. Refried beans and a few tortilla chips made a perfect addition. It would also taste great on a taco salad.

For the non-bandsters in your family, this would be good with rice, on top of nachos, tacos, etc..

Soft Food Phase

After the Liquid Phase, comes the Soft Food Phase. Hallelujah! I bet you are hungry by now. As a general rule, you can eat anything that could be easily mashed with a fork. Be sure to listen and follow your doctor's guidelines. These are only suggestions.

Soft Food Phase
Breakfast Ideas

Yogurt
Banana
Applesauce
Runny Oatmeal
Poached Egg
Cottage Cheese with Canned fruit
Baked Apple or Pear (peeled) with cinnamon and sugar
Cream of Wheat
Grits

Lunch and Dinner Ideas


Fish
Tuna Fish Salad
Mashed Potatoes
Baked Potatoes with a little bit of canned chili
Refried Beans
Zucchini Fries
Twice Baked Sweet Potatoes
Butternut Squash
Canned Vegetables
Tomatoes with salt and pepper
Cauliflower Mashed Potatoes

Creamy Broccoli
1 bag Frozen Chopped Broccoli (thawed)
1 can Cream of Mushroom
1/2 cup Shredded Cheese
Dried Basil
Salt and Pepper
Place broccoli, cream of mushroom, cheese in a baking dish. Season to taste. Bake until broccoli is very tender.

Fruit Sherbet
1 cup Lemon Juice
1 1/2 cup Splenda (sugar)
1 cup Orange Juice (Try Tropicana50)
1 cup Fat-Free Milk
1/2 cup Pineapple Juice
Mix all ingredients well. Place in plastic container and Freeze.

Remember, you can also have anything from the liquid phase. I hope you got a few good ideas. Always remember to listen and follow the guidelines given to you by your doctor. I am not, nor do I claim to be a doctor. I know only through my personal journey and the guidelines given to me by my medical team.

Tomato and Corn Saute

Tomato and Corn Saute
From EatingWell.com
One severing = 87 calories.
4 Bandster Sized Portions

Ingredients

  • 1 teaspoons canola oil
  • 1/2 cup fresh corn kernels (about 1 ear)
  • 1/4 cup diced shallots
  • 1/2 pound tomatoes, diced
  • 1/2 tablespoon chopped fresh tarragon or basil
  • salt to taste

Directions

Heat oil in a medium skillet over medium heat. Add corn and shallots and cook, stirring occasionally, until lightly browned, about 5 minutes. Remove from the heat and let stand for 5 minutes. Stir in tomatoes, spices and salt.

Wednesday, June 10, 2009

Garden Turkey Wraps

A quick and tasty lunch! It would be great with fresh fruit as a side.

Garden Turkey Wrap

2 tablespoons reduced-fat garlic-herb cheese spread

1 flour tortilla

1 small chopped tomato

1 handful chopped fresh spinach

chopped sweet red pepper to taste

2 turkey bacon strips, cooked and chopped

ground pepper

Monday, June 8, 2009

A Tasty Treat

I found this recipe on Allrecipes.com. It was already low calorie but I substituted the sugar for Splenda and cream cheese for fat-free cream cheese. Strawberries would make a nice addition too! I am labeling it as a dessert because it has more prep time than the average snack or breakfast. Make it for dessert and save the left overs for breakfast!

Serves 4

Fruit Salad w/ Nectarines

  • 2 medium unpeeled nectarines, sliced
  • 2 tablespoons Splenda (sugar)
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon lemon juice
  • 1 cup fresh raspberries
  • 1/2 cup fresh blueberries
  • 1-1/2 ounces fat-free cream cheese
First, Place nectarines in a large bowl. Combine splenda and ginger; sprinkle over nectarines and gently stir to evenly coat. Drizzle with lemon juice. Cover and refrigerate for 1 hour, stirring once.
Second, Drain and reserve liquid. Gently stir raspberries and blueberries into nectarines. In a small mixing bowl, beat cream cheese until smooth. Gradually beat in reserved liquid. Spoon over fruit; serve immediately.

Sunday, June 7, 2009

Liquid Phase Diet

For all of you wanderers looking into the gastric band, here are some ideas for the Liquid Phase. The liquid phase is the first week (or two depending on your doctor) after having gastric band surgery. After surgery, you need time to heal. That is why a liquid diet is needed. Remember, this is only temporary. It stinks, but it is temporary. After the liquids phase comes the mushy phase. It gets a lot better then. There will be more on that later.

Ideas and Recipes for post-op Liquid Phase

Breakfast Ideas
Coffee
Tea
Sugar-Free Hot Chocolate with Sugar-Free Cool Whip
Milk, Chocolate Milk
Yogurt without any chunks. Fiber One
Yogurt Smoothies- Dannon Activa
V-8 Diet Splash- Fruit
V-8 Fusion Light- Fruit and Vegetables
Fruit Smoothies- found by the yogurt
Protein Shakes-
-EAS Protein Shakes AdvantEdge Carb Control are great.
-They are low cal, low carb, and have 17grams of protein
-Slim Fast High Protein Mix

Carnation Instant Breakfast w/ Milk
-Flavors include: Chocolate, French Vanilla, Strawberry, Chocolate Malt, Dark Chocolate
-Some even come in sugar- free
-On average: 13 grams of Protien and 50% of daily calcium
-There are also some great recipe ideas on their website found here
- For example:
Chocolate Azteca
1 packet chocolate Carnation Breakfast
1 cup of fat-free milk
1 tablespoon Carmel Syrup
1/2 tablespoon Cinnamon
1 teaspoon Vanilla Extract
1/2 teaspoon of Instant coffee granuales

Blend well in Blender. Great hot or cold.

Lunch and Dinner Ideas

V-8 Veggie Juice Low Sodium

Jello Pudding- yummm, it makes you feel like a kid again. There are so many different flavors to choose from! They have quite a few flavors in Sugar Free and Fat Free like Vanilla, Chocolate, Lemon, Pistachio, Banana Cream, and even Cheese Cake! Try mixing Chocolate pudding with Cheese Cake pudding for Chocolate Cheese Cake! Enjoy it now, It might be the last chocolate cheese cake you'll ever have...

Soup-
Tomato Soup
Chicken Broth
Beef Broth
Chicken Noodle- strained without the chicken or the noodle :)
Cambell's V-8 soups- They come in a little green box.
-Flavors include: Sweet Red Pepper, Tomato Herb, Garden Broccoli, Butternut Squash, Southwestern Corn. Just add a little bit of milk or water, salt and pepper for taste. Strain.
Cambell's Soup has a ton of soup options. Like cream of mushroom, cream of chicken, cream of broccoli. Add milk, salt and pepper to taste. Puree, then strain.

Any soup without chunks will do. If you like being prepared, try making your favorite soup ahead of time and freezing it in ice cube trays. Pop them out when they are frozen and put them in a ziplock bag. That way, when you get home, you don't have to worry about making soup. All you have to do is take out the amount you want and microwave.

Avoid chunks by pureeing then straining all of your soups.

Other Ideas

Children's Chewable Multi-vitamins- be sure to chew well
Real Fruit Popsicles
Frozen yogurt
Jello Gelatin
Juice without pulp
Tropicana Orange Juice Trop50 pulp free- 50% less sugar and calories
Propel
Diet Snapple
Diet Sobe
Crystal Light
Sugar free Kool-Aid
Diet Gatorade G2
Diet Powerade Zero


I hope you got a few good ideas. Always remember to listen and follow your doctor's guidelines. I am not, nor do I claim to be, a doctor. I know only through my personal journey and the guidelines given to me by my medical team.

Friday, June 5, 2009

Tonight's Dinner


This is what I made for dinner tonight. Doesn't is look yummy?!






We had Black Bean Burgers with a slice of avocado and zucchini fries.

Oh my, it was so good. Even my husband was impressed. This one is definitely a keeper.


Zucchini Fries

Cut zucchini in to strips.
Dip into a egg and milk mixture. (egg beaters work well)
Dip lightly into bread crumbs.
Place on baking sheet, then sprinkle with Parmesan cheese and salt.
Bake until they are almost done. Broil a few minutes for an extra crunch!

Crab Spread

Classic Crab Spread

8oz fat-free cream cheese, softened
1Tbsp. fat- free milk
1/4 finely chopped onion
1 garlic clove, pressed
1 medium tomato, chopped
1/2 cup bell pepper, chopped
4 oz crab meat
2 Tbsp. fresh parsley
1 tsp. lemon juice
pinch of salt

Mix cream chesse, milk, lemon juice, salt, onion, garlic. Top with tomato and bell pepper, then crab and parsley. Serve with veggies, pita bread, or crackers.

Black Bean Burger

This recipe I found on AllRecipes.com. It is definitely on my to-try list.

Black Bean Burger
  • 1 (16 ounce) can black beans, drained and rinsed
  • 1/2 green bell pepper, cut into 2 inch pieces
  • 1/2 onion, cut into wedges
  • 3 cloves garlic, peeled
  • 1 egg
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 teaspoon Thai chili sauce or hot sauce
  • 1/2 cup bread crumbs
First, mash black beans with a fork until mushy. Second, finely chop bell pepper, onions and garlic with a food processor and then mix with bean. Third, mix egg and spices together and then add to bean mixture. Forth, add bread crumbs and mix until everything sticks together and holds. Form into patties, this recipe make 4 regular sized patties. Lastly, grill on top of foil for 8 min on each side or bake at 375 for 10 min on each side. 195 calories per patty

Thursday, June 4, 2009

Meal Planning

Meal planning is goal setting for your daily food intake. It helps you be mindful of what you are eating. It also helps you to stay on track. A lot of Bandsters journal their food intake. I like to plan what I am eating for the day and then journal it as the day goes on. It is a great idea for newbies who are just learning how to be mindful of what they eat and also for those who may be stuck in a little rut.

Meal Planner2 Meal Planner2 Megan

Wednesday, June 3, 2009

South Beach Diet Cereal Bars

A great breakfast idea.
Low Calorie and High Protein and Fiber.
Check out other South Beach Diet Products here.

Chicken-Spinach Frittata

As you can tell, I am not a very good photographer. It tastes a lot better than it looks! Frittatas are perfect for leftovers and are so easy to make. All you need is meat, veggies, eggs and milk. And if you feel like adding more calories, some cheese. How simple does that sound?

For this I used:
1 cup of leftover shredded Chicken
1/2 cup of Frozen Bell peppers (Red, Yellow and Green)
A couple big handfuls of Chopped Spinach
1/3 cup chopped Onions
3-4 eggs (Egg Beaters work great)
1/2 cup skim milk
Salt and Pepper to taste
Oil and Pam cooking spray

First, preset oven to broil. Heat skillet to Medium Heat.
Second, take a Tbsp of oil and saute your peppers and onions in a skillet. Add your chicken and your spinach. While you wait for you spinach to cook down, mix eggs, milk, salt and pepper.
Third, quickly spray the edges of your skillet with Pam and then pour in your egg mixture just until everything is barely covered. Don't stir. Add shredded cheese on top if desired.
Fourth, Leave on stove-top to cook for about 5 mins. Once the edges start to form, then place it in your oven so the top will finish cooking. Watch it carefully, you don't want it to burn. It shouldn't take more than 2-3 mins to finish cooking. Give it a good shake before you take it out to make sure the center is cooked.

Some serve it out of the pan. I like to flip mine out on a dish.
Serves: 5-6 Bandster portions

TIPS:
If you are cooking for one or two, use a smaller pan
Leftovers can be freezed
Get Creative! You can make it with ANYTHING!

Make it a Muffin Tin Meal!-Try baking in muffin tins for already portioned meals!

Tuesday, June 2, 2009

Mediterranean Seafood Skillet

At Safeway today, I found a recipe card from their meat department for this seafood skillet. It looks sooo good. The only problem is my husband is allergic to seafood. I'm so bummed...

Mediterranean Seafood Skillet

1lb Bay Scallops
1 Tbsp. Olive Oil
2 cloves Garlic, minced
2 medium Roma tomatoes, cored and chopped
1/2 cup quartered black olives
2 Tbsp. Green Onions
3/4 tsp. dried Oregano
1/4 coarse ground pepper
1/3 cup crumbled Feta Cheese

First, Rinse and drain scallops; pat dry
Second, Heat oil over medium heat and add scallops and garlic. Cook and stir for 2 minutes. Add tomatoes, olives, onions, oregano and pepper; cook and stir 2-4 minutes more until scallops are opaque throughout.
Third, sprinkle feta; mix lightly

Serves 4 regular portions; 195 calories

Fast Food OnThe Go

It can be hard eating on the go with the Band. So, here are a few 300 calorie (or less) meals...


Burger King:

Chicken Tenders 5pc 210 cal
Side Garden Salad 15 cal
Fat Free Ranch 60 cal
Total 285 cal

Grilled Chicken Garden Salad 240 cal
Fat Free Ranch 60 cal
Total 300 cal


Arby's


Chopped Turkey Club Salad w/o dressing 240cal
Total 240 cal
They didn't list any fat-free or low-cal dressing online. I am sure they have them, but you could always bring your own...

Mcdonald's

Caeser Salad with Grilled Chicken 220 cal
Low-fat Italian dressing 60 cal
Total 280 cal

4p Chicken Nuggets 190 cal
Side Salad 20 cal
Low-fat Balsamic Vinaigrette 40 cal
Total 250 cal


Wendy's

Chicken Caesar Salad 180 cal
NO to Garlic Croutons 70 cal
NO to Caesar Dressing 120 cal
Yes to Light Classic Ranch 90 cal
Total 270 cal

Mandarin Chicken Salad 180 cal
No to Crispy Noodles 70 cal
No to Roasted Almonds 130 cal
No to Oriental Sesame Dressing 170 cal
Yes to Fat-free french 70 cal
Total 250 cal




Taco Bell- has a new Fresco Menu.

Fresco Hard Taco- 150 cal
Fresco Soft Taco- 180 cal
Fresco Grilled Stake SoftTaco- 160 cal
Fresco Grilled Ranchero Chicken Soft Taco- 170 cal


Subway -has great options! They will make any sandwich into a salad.

Ham Salad- 110 cal
Oven Roasted Salad- 130 cal
Roast Beef Salad- 140 cal
Subway Club Salad- 140 cal
Turkey Breast Salad- 110 cal
Turkey Breast w/ Ham Salad- 120 cal
Veggie D'lite Salad- 50 cal

Of course, this doesn't include cheese and dressing.
Shredded Monterrey Cheese- 50 cal
Fat-Free Italian dressing-35 cal

Monday, June 1, 2009

Southwestern Black Bean Salad


Southwestern Black Bean Salad
A perfect summer salad and a great addition to anything grilled.

Mix together in a large bowl:
2 cans Black Beans, rinsed and drained
1 (16oz) can Whole Kernel Corn, drained
1 small can Chilies, chopped and drained
1 large or 2 small Avocados, chopped
1 small Purple Onion, chopped
2 large Tomatoes, chopped
1 Zucchini, chopped
1/4 fresh Cilantro, chopped

To make as a salad, prepare the following dressing:
2 Tbsp. Olive Oil
1 Tbsp. Red Wine Vinegar
3-4 Tbsp. fresh Lime Juice
Season to taste

Shake well and pour over mixture before serving. Stir gently.

To make a salsa: omit dressing; squeeze the juice of one fresh lime over bean mixture. Stir gently; season to taste. Serve with corn chips.

P.S This makes a TON! I used half of the recipe and got about 5 bandster portions.

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