Wednesday, September 30, 2009

A Simple Hummus

This is a simple hummus recipe that you can play around with by adding a variety of spices.


  • 1 can garbanzo beans/chickepeas
  • 1/8 - 1/4 cup olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon cumin
Add all ingredients into a food processor and process well.

Tuesday, September 29, 2009

This is what motivates me


It has been a year!
Actually it has been about 14 months for me, but I finally got my before and after pictures from my weight loss center. I love seeing people's before and after pictures... so I thought I would share mine. You can see more and read more here.

Monday, September 28, 2009

Special K Crackers



Special K Crackers
90 calories for 17 crackers
2 grams of protein
Today, I paid 3.50 a box.




Saturday, September 26, 2009

BBQ Chicken

I love simple and easy dinners. This one has to be one of the easiest!

Pull out the crockpot. Pour 1/2 cup of water in the bottom slow cooker. Slice half of a large onion and place inside. Place chicken legs, thighs or breasts on top of onions. Top with your favorite BBQ sauce.
Cook on low for about 7 hours or high for about 4 hours.

How easy was that?
For a side, I served Broccoli with a Cheese Sauce.
It came from here:

Very tasty and only 45 calories a serving!
The calories for the chicken will vary depending on the BBQ sauce you use.
But the average plain chicken leg is about 156 calories and 26 grams protein.

Thursday, September 24, 2009

Tortillas


Hand Made Style Corn Tortillas
by La Tortilla Factory

90 calories
1 gram fat
5 grams protein

Wednesday, September 23, 2009

Curried Tuna Salad

Curried Tuna Salad
By Miss Rachel
ObesityHelp.com

1/2 cup slivered almonds
2 Tbsps plus 1/2 Tsp butter
1 large stalk of celery, finely diced
1 scallion, sliced
6-ounce can tuna, drained
2 Tbsps fat free sour cream
2 Tbsps lite mayonnaise
1 Tbsp lemon juice
1/8 Tsp pepper
3/4 Tsp curry powder

Saute the almonds in 2 tablespoons of the butter over medium-high heat, stirring frequently, until almonds are golden. Removed from heat and set aside.

Dice the celery and slice the scallion, drain the tuna, and combine them in a mixing bowl. Add the sour cream, mayonnaise, lemon juice, and pepper.

In a small skillet, melt the last 1/2 teaspoon of butter and saute the curry powder in it, over medium heat, for just a minute. This will bring out the full flavor of the curry. Scrape the curry butter into the salad and mix until the curry is well-distributed. Stir in the almonds. It's ready to serve.

Yield: 2 bandster size servings, each with 6 grams carbs, 2 grams fiber, for a total of 4 grams usable carbs, and 22 grams protein.

Monday, September 21, 2009

Laughing Cow Cheese

Light Garlic and Herb Spreadable Cheese Wedges
by The Laughing Cow

35 calories
2.5 grams protein
6% daily calcium

Sunday, September 20, 2009

Friday, September 18, 2009

Meatball Subs

Without the subs, of course.

I pack lunches for my husband to take to work. Usually, they are leftovers from the night before. But sometimes when I forget to make extras, I do this...

I take 6 frozen meatballs (160 cal), 6 turkey pepperonis (40 cal), 1/4 cup or so of Marinara sauce(40cal), and a serving of Mozzarella cheese (80cal)...I through everything in a container and send him off. He microwaves it for a few minutes. And that is it.

The total calories depends on the bands you use. His lunch ended up being 320 calories an 28 grams of protein.

Wednesday, September 16, 2009

Turkey Pepperoni

For 15 slices:
80 calories, 4.5 grams of Fat, 8 grams of protein.



Here is a 100 Calorie Snack

Turkey Pepperoni Chips
Take pepperonis and microwave for 25-30 seconds.
They come out nice and crispy.

Monday, September 14, 2009

I hate Yougurt...

But I gave Geek Yogurt a try.
And....
I still hate it!

I am not the biggest fan of yogurt...period. I have heard a lot of people talk about Greek yogurt and how much they love it. So, I thought I would give it a try. Even though I am not a fan, it does have a lot of perks!

For one cup, it has: 120 calories, 0 fat, and 22 grams protein!

If you are like me and hate yogurt, there are still a lot of other ways to getting the benefits of yogurt.

When cooking and baking, a lot of things can be substituted with yogurt:
Buttermilk
Sour Cream
Heavy Cream
Mayo
Mayonnaise
Oil and Eggs in Baking

I haven't given up hope on you, Mr. Yogurt.





Saturday, September 12, 2009

Grocery Store Find


My latest grocery store find is The Laughing Cow- Mini Babybel Light cheese.
Of course, found in your cheese isle.
-100% Natural Cheese
-Good source of protein
-20% of your daily calcium
50 calories per serving, 3 grams total fat, 6 grams of protein
I paid 3.99 for a pack of six. Well, worth the cost. They taste great!

Here is a 100 Calorie Snack

1Mini Babybel Light cheese and 4-5 crackers
50 calories for the cheese
10ish calories for each cracker (depending on the band, of course!)

Thursday, September 10, 2009

Last Night's Dinner

Last Night's dinner was a Jennie-O Turkey Sausage and black beans with salsa.
It was fabulous!

I used:

I cut the casing off and pan fried them. They are 160 calories and 17 grams protein per link.

For the Black Beans with Salsa

2 cans of black beans, drained
1 cup or so of salsa

Placed beans and salsa in slow cooker and cooked on low for 3-4 hours. You make it with your stove top, too. Cook it until it becomes the consistency of pork and beans.

Make 6 1/2 cup servings of beans with 125 calories and 8 grams of protein.

All together dinner was 285 calories and 25 grams of protein.

Tuesday, September 8, 2009

Beans

Some might think I am crazy, but I think it is practical!

I make a thick black bean puree and I freeze it into ice cube trays. When you heat it, the beans thicken and then you have "re-fried" beans. I just pop them into the microwave for a few minutes, but you could actually fry them and make re-fried beans. In Guatemala, the re-fried beans are very smooth. There are no chunks. They pressure cook the beans and then puree them and then slowly fry them in a pan until they thicken.

I started doing this for my kids a year and a half ago. To save a few bucks, I decided to make my own baby food for my girls. I started with squash and pears, eventually I got up to making beans. Well, I soon realized that the beans were going really fast, way faster than the other baby food. I later found out that my husband was eating them with his eggs for breakfast. He would scramble an egg or make an omelet and eat it with the black beans and crema.

So it stuck! And I've been doing it ever since. Even though it is consider a soft food, I eat them on a regular basis. Because I am really tight in the mornings, I eat them mainly for breakfast with scramble eggs. I also use them often for quesadillas with chicken and cheese. I put them on top of rice for the kids.



To make them:

I use about a pound of beans, a really large onion, and garlic salt. I cook them overnight in my slow cooker and in the morning I puree them so they are a little thicker than pancake batter. I pour them into ice cube trays and freeze them for several hours. When completely frozen, I set them out on the counter for a few minutes or run some warm water along the back side of the trays and pop them out. Then I place them into a freezer bag and back into the freezer.

They'll last about a month or so in the freezer.

Sunday, September 6, 2009

Mushroom-Sausage Quiche

Another muffin-tin meal!
I got the original recipe from eatingwell.com. I changed it up a bit to better fit my needs.

I used:
10oz turkey sausage, w/o casing
1 7oz can of mushroom pieces
1/4 cup of green onions, chopped
1/4 cup green peppers, finely chopped
1/4 cup of sharp cheddar cheese
salt and pepper to taste
5 eggs (1 1/4 cup egg beaters)
1 cup of non fat milk

Brown sausage, mushrooms, green onions and green peppers together. Evenly divide between muffin tins. Top with cheese. Whisk together eggs, milk, salt and pepper. Pour over meat mixture. Bake at 325 for about 25 mins.

Makes 12 servings at 80 calories and 7 grams of protein per serving.

Friday, September 4, 2009

Beans Beans


A Simple Bowl of Beans

1 cup dry pinto beans, rinsed and picked through
1 cup of chopped ham
3-4 cups of water
garlic salt to taste

Put everything in a slow cooker and cook on high for 7-8 hours or on low overnight.
Salt to taste.
It is that simple!

Makes 4 servings with about 223 calories and 20 grams of protein.

Wednesday, September 2, 2009

Baked Ricotta

Baked Ricotta

From Miss Rachel


8 oz Ricotta Cheese

½ cup Grated Parmesan Cheese

1 Large Egg, beaten

1 tsp Italian Seasoning

Salt & Pepper to taste

½ cup Marinara Sauce

½ cup Shredded Mozzarella Cheese

Preheat oven to 450 degrees. Mix ricotta cheese, Parmesan cheese, beaten egg, and seasonings together and place in an oven proof dish. Pour marinara over mixture. Top with mozzarella cheese. Bake at 450 for 20-25 minutes for best results. Can be microwaved until hot and bubbly for quick preparation. Great reheated!


Sorry, I lost the picture. This dish is fabulous and so easy to make. I think it is my favorite so far from Miss Rachel.

When I made this I got 3 serves at 300 calories and 22g of protein per serving.

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