OK I've had it with my scales...this one (the old one I went back to) tends to say the same number day after day - it goes right to that number as if it's memorized or something. I am going to look online for a high end weight scale and just pay for a good one!!
I probably won't calorie count today either. I had several glasses of wine last night so I am just eating everything in sight! :)
08/27 ~ 120.6 lbs
Well the only reason I'm seeing that number today is because I'm so dehydrated!!! This may be a no counting day for me...I feel like eating everything in the fridge - water; I need lots of water!! :)
08/26 ~ 121.6 lbs
Almost didn't work out this morning, but Steph posted an encouraging comment on yesterday's blog entry so it made me GET UP AND GET IT DONE! :)
Total Calories = 1960
Breakfast: 310 cal
1 cup/28 g corn flakes Best Choice (100 cal/0 fat/24 carbs/2 pro)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
1 1/2 tbsp Daily Chef dried blueberries (50 cal)
2 tbsp sunflower seeds (80 cal)
Lunch: 650 cal - Kinda high but I really wanted some chicken salad & I needed a mufa to go with it! :)
1/2 cup Sam’s Club Chicken Salad (420)
2 whole wheat Wasa crackers (70)
24 almonds/1 oz/2 tbsp (160 cal/14 fat/6 carbs/6 pro)
Snack: 0 cal
Dinner: 1000 cal
Mom fixed us some great sub sandwiches to take to the game...And then I had about 80 beers....
Exercise: Ran 1 mile at 5.5 mph and walked 1 mile at 4.0 mph.
Total Calories = 1960
Breakfast: 310 cal
1 cup/28 g corn flakes Best Choice (100 cal/0 fat/24 carbs/2 pro)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
1 1/2 tbsp Daily Chef dried blueberries (50 cal)
2 tbsp sunflower seeds (80 cal)
Lunch: 650 cal - Kinda high but I really wanted some chicken salad & I needed a mufa to go with it! :)
1/2 cup Sam’s Club Chicken Salad (420)
2 whole wheat Wasa crackers (70)
24 almonds/1 oz/2 tbsp (160 cal/14 fat/6 carbs/6 pro)
Snack: 0 cal
Dinner: 1000 cal
Mom fixed us some great sub sandwiches to take to the game...And then I had about 80 beers....
Exercise: Ran 1 mile at 5.5 mph and walked 1 mile at 4.0 mph.
08/25 ~ 122.0 lbs
Kinda bummed I worked so hard this week and still saw 122! That number likes me lately!!!
Total Calories = 1135
Breakfast: 360 cal
1 cup/28 g corn flakes Best Choice (100 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
2 tbsp sunflower seeds (80 cal)
1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro)
1 cup strawberries (50 cal/0 fat/13 carbs/0 pro)
Lunch: 390 cal
2 cups romaine lettuce (15)
1 tbsp sprouts (5) - this is a good addition!
2 slivers red onion (5)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
1 egg Dutch Farms (70 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1/2 tbsp sunflower seeds (25 cal)
2 tbsp plain croutons (25 cal)
1/4 cup chopped avocado (100 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)
Snack: 45 cal
1 Dove chocolate square (45) - they were regular chocolate squares in Steph's room! Yummmm
Dinner: 340 cal
I made a Sausage Lasagna tonight! Eating Well page 181
Johnsonville Italian turkey sausage 1 lb (1020)
2 cups Sargentos Skim Milk Ricotta Cheese (350)
1 medium zucchini (35) - optional
4 cups fresh sliced mushrooms (50 cal)
16 oz frozen spinach (180)
1/4 cup water
1 28 oz can Crushed tomatoes (260)
9 slices American Beauty Oven-ready lasagna noodles (630)
1/4 cup fresh basil
Salt & Pepper to taste
2 cups mozzarella cheese (480 cal)
Total calories = 3005/9 servings = 340 calories
Preheat oven to 350 & coat a 9x13" glass baking dish with cooking spray. Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add sausage and cook until brown. Add mushrooms and water; cook stirring occasionally until the water has evaporated and the mushrooms are tender (8-10 minutes). Squeeze spinach to remove excess water, then stir into the pan; remove from heat.
Mix tomatoes with basil, salt & pepper in medium bowl.
Spread 1/2 cup of the tomatoes in the prepared baking dish. Arrange a layer of noodles on top. Evenly dollop half the ricotta over the noodles. Top with half the sausage mixture, 1/3 of the remaining tomatoes and 1/3 of the mozzarella. Continue with another layer of noodles, the reaming ricotta, the reaming sausage, half the remaining tomatoes and half the remaining mozzarella. Top with a third layer of noodles and the remaining tomatoes.
Cover the lasagna with foil and bake until bubbling, one hour to one hour 10 minutes. Remove the foil; sprinkle the remaining mozzarella on top. Return to the oven and bake until the cheese is just melted.
Exercise: I did intervals for 2 miles (walking .10th of a mile @4 mph & running .10th of a mile @8 mph), Day 4 of lifting: Dumbell Shoulder Press, Standing Barbell Triceps Extension, Side Lateral Raise, Stiff-Legged Dumbbell Deadlift, Seated Cable Rows, and 5 minute abs: Bike, crunches, leg raises, planks, side to side, and regular situps.
Total Calories = 1135
Breakfast: 360 cal
1 cup/28 g corn flakes Best Choice (100 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
2 tbsp sunflower seeds (80 cal)
1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro)
1 cup strawberries (50 cal/0 fat/13 carbs/0 pro)
Lunch: 390 cal
2 cups romaine lettuce (15)
1 tbsp sprouts (5) - this is a good addition!
2 slivers red onion (5)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
1 egg Dutch Farms (70 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1/2 tbsp sunflower seeds (25 cal)
2 tbsp plain croutons (25 cal)
1/4 cup chopped avocado (100 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)
Snack: 45 cal
1 Dove chocolate square (45) - they were regular chocolate squares in Steph's room! Yummmm
Dinner: 340 cal
I made a Sausage Lasagna tonight! Eating Well page 181
Johnsonville Italian turkey sausage 1 lb (1020)
2 cups Sargentos Skim Milk Ricotta Cheese (350)
1 medium zucchini (35) - optional
4 cups fresh sliced mushrooms (50 cal)
16 oz frozen spinach (180)
1/4 cup water
1 28 oz can Crushed tomatoes (260)
9 slices American Beauty Oven-ready lasagna noodles (630)
1/4 cup fresh basil
Salt & Pepper to taste
2 cups mozzarella cheese (480 cal)
Total calories = 3005/9 servings = 340 calories
Preheat oven to 350 & coat a 9x13" glass baking dish with cooking spray. Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add sausage and cook until brown. Add mushrooms and water; cook stirring occasionally until the water has evaporated and the mushrooms are tender (8-10 minutes). Squeeze spinach to remove excess water, then stir into the pan; remove from heat.
Mix tomatoes with basil, salt & pepper in medium bowl.
Spread 1/2 cup of the tomatoes in the prepared baking dish. Arrange a layer of noodles on top. Evenly dollop half the ricotta over the noodles. Top with half the sausage mixture, 1/3 of the remaining tomatoes and 1/3 of the mozzarella. Continue with another layer of noodles, the reaming ricotta, the reaming sausage, half the remaining tomatoes and half the remaining mozzarella. Top with a third layer of noodles and the remaining tomatoes.
Cover the lasagna with foil and bake until bubbling, one hour to one hour 10 minutes. Remove the foil; sprinkle the remaining mozzarella on top. Return to the oven and bake until the cheese is just melted.
Exercise: I did intervals for 2 miles (walking .10th of a mile @4 mph & running .10th of a mile @8 mph), Day 4 of lifting: Dumbell Shoulder Press, Standing Barbell Triceps Extension, Side Lateral Raise, Stiff-Legged Dumbbell Deadlift, Seated Cable Rows, and 5 minute abs: Bike, crunches, leg raises, planks, side to side, and regular situps.
08/24
Total Calories = 1210
Breakfast: 400 cal
1 cup/28 g corn flakes Best Choice (100 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
1/4 cup sunflower seeds (170 cal)
1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro)
Lunch: 325 cal
Waldorf Pita - I was full after eating half but I ate the entire small apple:
1 Father Sams Pita Pocket (220 cal)/2 = 110
2 garlic & herb Laughing Cow wedge (70 cal)/2 = 35
1 small red apple (75 cal)
1 cups romaine lettuce (10)/2 = 5
8.25 oz Chocolate Muscle Milk (100 cal)
Snack: 0 cal
Dinner: 485 cal
I went to Sams after school & was soooo hungry by the time we got home, I wanted to eat everything I bought (and I spent $360 worth of groceries!! haha)!! I bought a lot of ready-made things that the kids or I can zap in the microwave...nothing tooo fattening...I tried to buy things that had around 400 calories per serving!
I settled with:
1/3 cup Sam’s Club Chicken Salad (280)
1 whole wheat Wasa cracker (50)
And one of Ally's White Castle burgers - they were good!! (155)
Exercise: I power walked 2 miles and did 5 minute abs.
Breakfast: 400 cal
1 cup/28 g corn flakes Best Choice (100 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
1/4 cup sunflower seeds (170 cal)
1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro)
Lunch: 325 cal
Waldorf Pita - I was full after eating half but I ate the entire small apple:
1 Father Sams Pita Pocket (220 cal)/2 = 110
2 garlic & herb Laughing Cow wedge (70 cal)/2 = 35
1 small red apple (75 cal)
1 cups romaine lettuce (10)/2 = 5
8.25 oz Chocolate Muscle Milk (100 cal)
Snack: 0 cal
Dinner: 485 cal
I went to Sams after school & was soooo hungry by the time we got home, I wanted to eat everything I bought (and I spent $360 worth of groceries!! haha)!! I bought a lot of ready-made things that the kids or I can zap in the microwave...nothing tooo fattening...I tried to buy things that had around 400 calories per serving!
I settled with:
1/3 cup Sam’s Club Chicken Salad (280)
1 whole wheat Wasa cracker (50)
And one of Ally's White Castle burgers - they were good!! (155)
Exercise: I power walked 2 miles and did 5 minute abs.
08/23
Well I stepped on the scale today, but it said all kinds of weird numbers! I don't like this new scale - I think I will just go buy more batteries for the old scale. Although it went thru batteries quickly, it seemed more reliable!
Total Calories = 1620
Breakfast: 420 cal
1.5 cup fat-free milk (120 cal)
1 cup corn flakes (100)
1/3 cup fresh blueberries (30)
1/4 cup sunflower seeds (170)
Lunch: 390 cal
2 cups romaine lettuce (15)
1 tbsp sprouts (5) - this is a good addition!
2 slivers red onion (5)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
1 egg Dutch Farms (70 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1/2 tbsp sunflower seeds (25 cal)
2 tbsp plain croutons (25 cal)
1/4 cup chopped avocado (100 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)
Snack: 425 cal
4 Dove dark chocolate squares (160) seriously have no control...that time of month just makes me crave them!!!
2 tbsp GV Chunky peanut butter (190 cal)
1 slice Sara Lee 100% Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro)
Dinner: 385 cal
Lemon & Dill Salmon Pasta
This is an estimate - I made quadruple this amount and didn't want to spend a lot of time dissecting the recipe:
1/2 can Member’s Mark Atlantic Salmon (100)
1/2 cup Barille cooked farfelle pasta (105)
1/2 tbsp dill
2 tbsp lemon juice
1/2 tsp lemon zest
1/2 tbsp olive oil BC (60)
1 cup cooked asparagus (40 cal)
2.5 tbsp parmesan cheese (75)
1/2 tsp capers (5)
Here is the recipe - I add a little extra pasta, salmon, & capers to satisfy the entire family:
http://recipes.prevention.com/Recipe/lemony-salmon-and-dill-toss.aspx
Exercise: I took this morning off - cuddled with the hubby instead of jogging!! ;)
Total Calories = 1620
Breakfast: 420 cal
1.5 cup fat-free milk (120 cal)
1 cup corn flakes (100)
1/3 cup fresh blueberries (30)
1/4 cup sunflower seeds (170)
Lunch: 390 cal
2 cups romaine lettuce (15)
1 tbsp sprouts (5) - this is a good addition!
2 slivers red onion (5)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
1 egg Dutch Farms (70 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1/2 tbsp sunflower seeds (25 cal)
2 tbsp plain croutons (25 cal)
1/4 cup chopped avocado (100 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)
Snack: 425 cal
4 Dove dark chocolate squares (160) seriously have no control...that time of month just makes me crave them!!!
2 tbsp GV Chunky peanut butter (190 cal)
1 slice Sara Lee 100% Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro)
Dinner: 385 cal
Lemon & Dill Salmon Pasta
This is an estimate - I made quadruple this amount and didn't want to spend a lot of time dissecting the recipe:
1/2 can Member’s Mark Atlantic Salmon (100)
1/2 cup Barille cooked farfelle pasta (105)
1/2 tbsp dill
2 tbsp lemon juice
1/2 tsp lemon zest
1/2 tbsp olive oil BC (60)
1 cup cooked asparagus (40 cal)
2.5 tbsp parmesan cheese (75)
1/2 tsp capers (5)
Here is the recipe - I add a little extra pasta, salmon, & capers to satisfy the entire family:
http://recipes.prevention.com/Recipe/lemony-salmon-and-dill-toss.aspx
Exercise: I took this morning off - cuddled with the hubby instead of jogging!! ;)
08/22
Julie & I like the quote "nothing tastes as good as skinny feels!" haha
That's a good one!!
Total Calories = 1360
Breakfast: 330 cal
1.5 cup fat-free milk (120 cal)
1 cup Fiber One Honey Clusters (180)
1/3 cup fresh blueberries (30)
Lunch: 380 cal
2 cups romaine lettuce (15)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
1 egg Dutch Farms (70 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1/2 tbsp sunflower seeds (25 cal)
2 tbsp plain croutons (25 cal)
1/4 cup chopped avocado (100 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)
Snack: 120 cal
Darn chocolates....3 Dove dark chocolate squares (120)
Dinner: 530 cal
Sloppy Joes:
1.2 lbs ground venison (800 cal)
1/4 cup chopped yellow onion (15 cal)
¼ green bell pepper (optional – I didn’t use any tonight)
½ tsp garlic powder
1 tsp prepared yellow mustard (0)
3/4 cup Heinz ketchup (180)
3 tsp packed brown sugar (45 cal)
Salt and pepper to taste
This recipe made 5 cups of sloppy joes (210 calories per cup).
My serving:
3/4 cup sloppy joe (160)
3/4 Whole wheat bun (130)
1/2 cup Mac-n-cheese (why is it so good? 180)
1/2 cup whole kernel sweet corn (60 cal)
Exercise: This morning I ran intervals for 2.25 miles on the treadmill, completed three sets of Day 3 arm exercises (see link below): Incline Bench Press, Incline Chest Flys, Bench Dips, Seated Rear Delt Raises, & Dumbbell Upright Rows, and did 5 minute abs: Bike, crunches, leg raises, planks, side to side with 10 lb medicine ball, and regular situps with medicine ball.
Copy & paste this link to a new browser to see my 4 Day plan of arm exercises:
file:///C:/Users/Halvorson/Documents/Meal%20Plans/Exercise%20Plan.htm
For some reason the 'link' button isn't working! I alternate every four days, but I don't do arms every day (either I don't have time or I need a day of rest).
I am currently working on an ab document that showcases several alternatives to do during 5 minute abs!
That's a good one!!
Total Calories = 1360
Breakfast: 330 cal
1.5 cup fat-free milk (120 cal)
1 cup Fiber One Honey Clusters (180)
1/3 cup fresh blueberries (30)
Lunch: 380 cal
2 cups romaine lettuce (15)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
1 egg Dutch Farms (70 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1/2 tbsp sunflower seeds (25 cal)
2 tbsp plain croutons (25 cal)
1/4 cup chopped avocado (100 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)
Snack: 120 cal
Darn chocolates....3 Dove dark chocolate squares (120)
Dinner: 530 cal
Sloppy Joes:
1.2 lbs ground venison (800 cal)
1/4 cup chopped yellow onion (15 cal)
¼ green bell pepper (optional – I didn’t use any tonight)
½ tsp garlic powder
1 tsp prepared yellow mustard (0)
3/4 cup Heinz ketchup (180)
3 tsp packed brown sugar (45 cal)
Salt and pepper to taste
This recipe made 5 cups of sloppy joes (210 calories per cup).
My serving:
3/4 cup sloppy joe (160)
3/4 Whole wheat bun (130)
1/2 cup Mac-n-cheese (why is it so good? 180)
1/2 cup whole kernel sweet corn (60 cal)
Exercise: This morning I ran intervals for 2.25 miles on the treadmill, completed three sets of Day 3 arm exercises (see link below): Incline Bench Press, Incline Chest Flys, Bench Dips, Seated Rear Delt Raises, & Dumbbell Upright Rows, and did 5 minute abs: Bike, crunches, leg raises, planks, side to side with 10 lb medicine ball, and regular situps with medicine ball.
Copy & paste this link to a new browser to see my 4 Day plan of arm exercises:
file:///C:/Users/Halvorson/Documents/Meal%20Plans/Exercise%20Plan.htm
For some reason the 'link' button isn't working! I alternate every four days, but I don't do arms every day (either I don't have time or I need a day of rest).
I am currently working on an ab document that showcases several alternatives to do during 5 minute abs!
08/15
Well I am NOT getting on the scale this week. I haven't had the nerve to see the numbers for a few weeks now...I know it has to be bad because my pants are tight! AUGH! I am looking forward to school starting and setting a structured routine - it will help with my eating!
Total Calories = 1020
Breakfast: 275 cal
1 cup/32 g corn flakes Best Choice (130 cal)
1/3 cup fresh blueberries (30)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
1/3 cup mango (35)
Lunch: 235 cal
2 cups romaine lettuce (15)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
2 tbsp plain croutons (25 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)
2 tbsp avocado (50 cal/4.5 fat/2.5 carbs/.5 pro)
Snack: 145 cal
5 red pepper slivers (10 cal)
2 tsp pine nuts (65 cal)
2 tbsp hummas (70 cal/6 fat/4 carbs/2 pro)
Dinner: 365 cal
4 oz tilapia (95 cal)
Sauteed with 2 tbsp olive oil BC (240 cal/28 fat/0 carbs/0 pro), 1 slice medium red onion (5 cal), 2 medium red peppers (60 cal), 1 green pepper (30)/2 = 170
1 cups romaine lettuce (10)
1 tbsp carrot slivers (10)
1 slice tomato (5 cal)
1 tbsp Members Mark Mild Shredded Cheese (25)
1 tbsp plain croutons (15 cal)
1 tbsp GV Light Buttermilk Ranch dressing (35 cal)
Exercise: Walked/ran 3.2 miles and did 5 minutes of abs
Total Calories = 1020
Breakfast: 275 cal
1 cup/32 g corn flakes Best Choice (130 cal)
1/3 cup fresh blueberries (30)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
1/3 cup mango (35)
Lunch: 235 cal
2 cups romaine lettuce (15)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
2 tbsp plain croutons (25 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)
2 tbsp avocado (50 cal/4.5 fat/2.5 carbs/.5 pro)
Snack: 145 cal
5 red pepper slivers (10 cal)
2 tsp pine nuts (65 cal)
2 tbsp hummas (70 cal/6 fat/4 carbs/2 pro)
Dinner: 365 cal
4 oz tilapia (95 cal)
Sauteed with 2 tbsp olive oil BC (240 cal/28 fat/0 carbs/0 pro), 1 slice medium red onion (5 cal), 2 medium red peppers (60 cal), 1 green pepper (30)/2 = 170
1 cups romaine lettuce (10)
1 tbsp carrot slivers (10)
1 slice tomato (5 cal)
1 tbsp Members Mark Mild Shredded Cheese (25)
1 tbsp plain croutons (15 cal)
1 tbsp GV Light Buttermilk Ranch dressing (35 cal)
Exercise: Walked/ran 3.2 miles and did 5 minutes of abs
08/03
This recipe is great if you don't want to use the oven!
Creamy Tarragon Turkey Salad
1-13 oz can Member’s Mark Chicken Breast separated with a fork (350 cal)
1/3 cup walnuts (270 cal) ~ Sam’s club sack, chopped
2/3 cup Daisy Lite Sour Cream (215 cal)
1/2 cup Kraft Mayo with canola oil (360 cal)
1 tbsp dried tarragon
1/2 tsp salt
1/2 tsp pepper
1 1/2 cups diced celery (optional)
1 cup red grapes (100)
Spread walnuts on a baking sheet and toast in the oven at 450 degrees about 5 minutes. Let cool. Stir sour cream, mayo, tarragon, salt and pepper together in a large bowl. Add celery, grapes, turkey and walnuts. Stir to coat & refrigerate until chilled, about one hour. Serve on lettuce leaves or wheat deli rolls.
Total Calories = 1295/4 2/3 cup servings = 325 calories per serving (not counting if served on bread). Servings can be smaller!
This recipe is from page 171 of The Eating Well Diet cookbook:
This pulled pork recipe requires the stovetop, but it simmers on low-medium heat for an hour. I doubled the recipe and the meat was slightly dry after an hour of simmering, but it separated easily with a fork. I think next time I make it, I will triple the ketchup & seasoning mix with double the amount of meat. It was delicious!
Pulled Pork
1 pound lean pork loin, trimmed and cut into 2" pieces (620 calories)
1/3 cup Heinz ketchup (80)
2 tablespoons cider vinegar (I didn't have any so I don't know the calories)
2 tbsp brown sugar (90 cal)
2 teaspoons smoked paprika
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon salt
COMBINE the pork, ketchup, vinegar, sugar, paprika, chili powder, cumin, garlic powder, and salt in a medium saucepan over medium-high heat. Bring to a simmer. Reduce the heat to medium-low and cover. Gently simmer, stirring occasionally, until very tender, about 1 hour. Transfer the pork and sauce to a bowl. Shred with 2 forks and serve on wheat deli rolls.
Total Calories = 780 x 2 if doubling = 1560/4 one-cup servings = 390 (calorie total does not include bread). Servings can be smaller!
This recipe is from page 323 of The 400 Calorie Fix cookbook:
Creamy Tarragon Turkey Salad
1-13 oz can Member’s Mark Chicken Breast separated with a fork (350 cal)
1/3 cup walnuts (270 cal) ~ Sam’s club sack, chopped
2/3 cup Daisy Lite Sour Cream (215 cal)
1/2 cup Kraft Mayo with canola oil (360 cal)
1 tbsp dried tarragon
1/2 tsp salt
1/2 tsp pepper
1 1/2 cups diced celery (optional)
1 cup red grapes (100)
Spread walnuts on a baking sheet and toast in the oven at 450 degrees about 5 minutes. Let cool. Stir sour cream, mayo, tarragon, salt and pepper together in a large bowl. Add celery, grapes, turkey and walnuts. Stir to coat & refrigerate until chilled, about one hour. Serve on lettuce leaves or wheat deli rolls.
Total Calories = 1295/4 2/3 cup servings = 325 calories per serving (not counting if served on bread). Servings can be smaller!
This recipe is from page 171 of The Eating Well Diet cookbook:
This pulled pork recipe requires the stovetop, but it simmers on low-medium heat for an hour. I doubled the recipe and the meat was slightly dry after an hour of simmering, but it separated easily with a fork. I think next time I make it, I will triple the ketchup & seasoning mix with double the amount of meat. It was delicious!
Pulled Pork
1 pound lean pork loin, trimmed and cut into 2" pieces (620 calories)
1/3 cup Heinz ketchup (80)
2 tablespoons cider vinegar (I didn't have any so I don't know the calories)
2 tbsp brown sugar (90 cal)
2 teaspoons smoked paprika
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon salt
COMBINE the pork, ketchup, vinegar, sugar, paprika, chili powder, cumin, garlic powder, and salt in a medium saucepan over medium-high heat. Bring to a simmer. Reduce the heat to medium-low and cover. Gently simmer, stirring occasionally, until very tender, about 1 hour. Transfer the pork and sauce to a bowl. Shred with 2 forks and serve on wheat deli rolls.
Total Calories = 780 x 2 if doubling = 1560/4 one-cup servings = 390 (calorie total does not include bread). Servings can be smaller!
This recipe is from page 323 of The 400 Calorie Fix cookbook:
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