04/18

I fixed a new recipe tonight that is worth sharing!

Chicken pasta (the picture doesn't do it justice):

1/4 tsp red-pepper flakes
1/8 tsp salt
1/4 cup sliced fresh basil (I had some fresh basil, but I also added a lot of dried basil)
1 1/2 tbsp olive oil (120 = 1 tbsp)
8 oz. chicken breast (7 oz = 200)
4 oz. whole wheat pasta (4.5 dry) = 475
3 oz (dry-packed) sun-dried tomatoes (I substituted Roma tomatoes = 4.5 oz = 22)
3 cloves garlic

This makes 4 cups = 825 calories.

Add .5 oz pine nuts & 1 tbsp feta cheese on top of bowl.

I had 1 1/2 cups = 310 calories + .5 oz pine nuts (95) + 1 tbsp feta cheese (10) = 420 calories!

1. Prepare pasta per package directions without adding salt. Meanwhile, soak tomatoes in hot water 10 minutes or until soft. Drain, reserving 1/2 cup of water, and chop.

2. Heat oil in large skillet over medium-high heat while pasta cooks. Season chicken with salt. Add chicken, garlic, and red-pepper flakes to skillet. Cook, stirring, until garlic turns golden, 1 1/2 minutes. Stir in tomatoes and reserved water and cook 2 to 3 minutes until chicken is completely cooked.

3. Drain pasta, add to skillet, and toss. Add basil and toss. Divide pasta equally among 4 bowls and sprinkle each with 2 Tbsp of pine nuts. Top with more basil, if desired.

04/09

I fixed a couple of recipes out of my 400 Calorie Dinners Cookbook:

Cilantro Lime Fillets p. 70

3 (4 oz) cod, tilapia, or flounder filets (110)
1/4 tsp pepper
1 1/2 tsp olive oil (60)
1 1/2 tsp dried onion flakes
1 clove garlic, minced
3/4 tsp ground cumin (I didn't use)
2 tbsp fresh cilantro
1 lime, peeled and thinly sliced (I didn't use)
1 tbsp margarine, melted (I didn't use)

Preheat the oven to 375 degrees. Place each fillet on a piece of heavy-duty foil. Sprinkle the fish with pepper. Heat the oil in a small saucepan over medium heat. Add the onion flakes and garlic; saute for one minute. Stir in the cumin. Spoon the sauteed mixture over the fillets. Sprinkle 1/4 of the cilantro over each fillet. Place a few lime slices over each fillet and drizzle with margarine. Fold the foil over the fillets, sealing the edges. Place the foil packets on a baking sheet. Bake for 35-40 minutes, or until the fish flakes easily with a fork.

Black Beans and Rice p. 116 - slightly altered

1 tsp olive oil (40)
1 onion, chopped (1/2 cup = 32)
2 cloves garlic, minced
1 cup uncooked brown rice (it calls for white rice) (150)
1 cup vegetable broth (10)
1 tsp ground cumin
1/4 tsp cayenne pepper
1 can black beans, rinsed and drained (385)

Heat the oil in a large pot over medium-high heat. Stir in the onion and garlic; saute for 4 minutes. Stir in the vegetable broth and bring to a boil; stir in the rice and bring to boil. Reduce the heat to medium-low and simmer for 5 minutes. Removed the pot from the heat and let stand 3 minutes. Stir in the cumin, pepper, and black beans; toss until well mixed and let stand a few more minutes.

620 Calories total/4 1/2 cup servings = 155

I ate 4.5 oz of fish = 155 calories + 1/2 cup beans (155) + 1/2 cup edamame (100) = 410 calories!

04/07

Well I don't want to do this, but I need to calculate the calories from yesterday's food binge:

Subway turkey sandwich = 380 cal

6" Turkey Breast (280)

Sandwich nutrition values include 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers. Values do not include cheese unless noted.

Light Mayonnaise (1 T = 50)
Swiss Cheese (2 triangles = 50)

Subway's Nutrition link

Chipotle Steak Burrito = 1130 cal (OMG!!!!!!)

I ate the ENTIRE thing - I usually order the hard tacos, but I was really in the mood for one of their burritos! :)

Flour Tortilla (burrito = 290)
Cilantro-Lime Rice (3 oz = 130)
Black Beans (4 oz. = 120)
Steak (4 oz. = 190)
Fresh Tomato Salsa (3.5 oz. = 20)
Cheese (1 oz. = 100)
Sour Cream (2 oz. = 120)
Guacamole (3.5 oz = 150)
Romaine Lettuce (2.5 oz = 10)

Chipolte's Nutrition link

04/06

I hosted bunco last night, and made the following dip. It's really easy & everyone likes it, but I was not sure how many calories were in the recipe.

Mexican corn dip:

1 can corn (280)
1 can black beans (385)
1 cup fat-free Italian dressing (120)
2 tablespoons chopped cilantro

785 calories = 7 cups = 115 calories per cup

04/04

I fixed one of my favorite dinners tonight:

Middle Eastern Chopped Salad

Flat Belly Diet! Family Cookbook page 96

Ingredients:
1/4 cup olive oil (480)
2 tablespoons red wine vinegar (0)
1 garlic clove, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
3 tomatoes (90)
1 cucumber, peeled, seeded (20)
1 red bell pepper (40)
1 green bell pepper (40)
8 ounces precooked boneless, skinless chicken breast (220)
1/4 red onion, finely chopped (15)
2 tablespoons chopped parsley
2 tablespoons crumbled feta cheese (45)

Toast one whole wheat pita (I used Joseph's flax oat bran & whole wheat Lavash Bread)100 cal each square.

1. Whisk together the oil, vinegar, garlic, salt, and black pepper and a large bowl.

2. Seed the tomatoes and coarsely chop. Chop the cucumbers, bell peppers, and chicken into similar – size pieces. Add to the oil mixture along with the red onion, parsley, and feta.

3. Divide among bowls. Toast the pitas and cut each into four wedges. Serve two wedges per person.

This makes 7 cups. The total amount of calories (minus the pita bread) is 730 cal/7 cups = 105 calories per cup.

I had 2 cups = 210 + 100 cal pita = 310 calories!!! :-)