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2006/01/08, 10:36 PM
I will add a recipe on this thread tomorrow...
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You must begin to think of yourself as becoming the person you want to be.
- David Viscott
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2006/01/08, 10:54 PM
Crockpot Sour Cream and Salsa Chicken
4 skinless boneless chicken breast halves
1 package reduced-sodium taco seasoning mix
1 cup salsa
2 tablespoons cornstarch
1/4 cup light sour cream
Spray the crockpot with cooking spray. Add the chicken breasts. Sprinkle with Taco Seasoning. Top with salsa. Cook on low for 6-8 hours.
When ready to serve, remove the chicken from the pot. Place about 2 T cornstach in a small amount of water. Stir well. Stir the cornstarch mixture into salsa sauce. Stir in 1/4 cup of sour cream.
Per Serving (excluding unknown items): 170 Calories; 2g Fat (10.3% calories from fat); 28g Protein; 9g Carbohydrate; 1g Dietary Fiber; 70mg Cholesterol; 403mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.
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2006/01/08, 11:03 PM
Turkey Chili
1/3 lb White ground turkey
1/3 cup black beans
mushrooms, onions, hot sauce, chili seasoning(watch sodium), hot sauce
Simmer all ingredients on low heat for about 20 min
40P/30C/2F - 9g fiber
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2006/01/09, 01:47 PM
spinach and mint soup.
olive oil
1 large onion
1 garlic clove
1 bunch fresh mint
1 bunch parsley
1.2 litres vegetable stock
large bunch of fresh spinach (about 500g)
heat oil in large pan and cook onions and garlic until soft.
Add mint and parsley and stock, bring to the boil, then simmer for about 15 mins
add spinach to onion mixture and cook for 2 mins.
whizz up with a hand blender
put lemon juice and salt and peper to taste
good with wholewheat rolls
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2006/01/09, 03:59 PM
Catalan Potato Lima Soup
2c chopped onions
2 tsp olive oil
4c sliced or cubed potatoes
2c cooked fresh or frozen green lima beans
4c water or vegetable stock (I used 1/2 chicken and 1/2 vegetable broth)
1/4c chopped cilantro (I left this out on account of my husband, but you could garnish with it in that case)
salt and ground black pepper to taste
1c skim milk or buttermilk (or I have used plain soy milk)
Garnish - roasted red pepper strips or pimento strips
I garnished it with crumbled turkey bacon and croutons for my husband.
Saute the onions in the oil for about 5 minutes, until translucent. Add the potatoes, lima beans, and water or stock and bring to a boil. Add the cilantro and salt and pepper to taste, lower the heat, and simmer for 10 minutes. Puree in batches in a blender or food processor, return to the soup pot, and gently reheat. if you prefer a creamy soup, stir in the milk or soy milk into the soup and gently reheat. garnish and serve.
Per 9-oz serving
217 cal
6.7g pro
2.1g fat,
44.7g cho 4.2g fiber
0 cholesterol
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You must begin to think of yourself as becoming the person you want to be.
- David Viscott
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2006/01/11, 08:46 PM
Fifteen Minute Chicken Chili
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Here is my all-time favourite chili recipe. It's nutritious, super easy, and delicious!
Fifteen Minute Chicken Chili
*Ingredients:
1 tablespoon canola oil or extra virgin olive oil
10 ounces boneless, skinless chicken breast, cut in bite-sized pieces
1 1/2 tablespoons chili powder
1 1/2 tablespoons cumin
2 (14.5 ounce) cans no-salt-added diced tomatoes
1 (15 ounce) can no-salt-added black or red beans
1 (4.5 ounce) can minced green chilies
1 cup yellow whole-kernel corn, frozen or canned
Salt and cayenne pepper, to taste
*Preparation:
Directions
1 In a medium saucepan, saute chicken in oil over medium
high heat for 3 minutes or until white. Stir in chili
powder and cumin to coat chicken. Saute 3-4 minutes. Add
remaining ingredients; heat through.
*Preparation Time:
*Yield: 4
Nutrition Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 287
Total Fat: 6.3g
** Cholesterol: 37mg
Sodium: 600mg
Total Carbs: 34.2g
Dietary Fiber: 9.2g
Protein: 23.5g
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2006/01/17, 12:41 AM
italian crockpot chicken
1 cup of light italian dressing
1 lb - 1 1/2 lbs of boneless skinless chicken breasts
1 small onion chopped
put all ingredients in crockpot cook on high for about 1 1/2 hrs.
i havent figured out the nutritional value of this yet, im unsure how much you count for the italian dressing since you dont use all of it. I spoon about 2 tbsp of the juice with the onions on top of the chicken for juicyness. I usually make up some whole wheat couscous for my side and have this for lunch all week. I LOVE IT!!!!!
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2006/02/07, 05:59 PM
This was a fast lunch today...
Low carb chicken soup
(Recipe for 1 serving)
Ingredient Amount
Broth, chicken, made from dry mix and 6 fl oz water
12 fluid oz
Chicken breast meat, roasted, without skin 3 ounces
Onions, green (shallots) or scallions, raw, chopped, 0.4 oz per T 2 tbsps
Mushrooms, common, raw, average (2/3 oz) 5 mushrooms
Beans, green, snap or string, frozen, boiled, drained, 4.8 oz per cup 1/3 cup
Garlic, raw, average cloves (0.1 oz) 1 piece
Cilantro, raw, chopped, 0.6 oz per cup 1/4 cup
Directions
I made this to use up some leftover chicken.
Place everything but the cilantro in a microwaveable bowl, cover and microwave 3-4 minutes, until hot. Add cilantro and enjoy!
Nutrients in 1 Serving
Nutrient Amt
Calories 45.2
Fat g 0.325
Saturated g 3.08
Polyunsat. g 342
Monounsat. g 57.6
Cholesterol mg 1.89
Sodium mg 563
Potassium mg 0.38
Carbohydrate g 36
Dietary Fiber g 18.5
Sugars g 0
still playing with the free diet software, so that is why the recipe looks odd...
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Never, never, never, never give up.
- Winston Churchill
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2006/02/09, 07:01 PM
Here is a high-volume, fast-to-prepare, and cheap, I might add, recipe that could be used as one meal or as two, with a side serving of protein (I had mine with a serving of salmon)...
Greek Egg-lemon Soup
2 cans Swanson 99% fat free chicken broth
2 cups frozen spinach
1 egg
4 egg whites
1/2 a lemon (about 1/2 tbsp juice)
Mrs Dash, to taste
Place broth into a sauce pan with extra room, bring to near boiling and add spinach. Cook for a few minutes, until spinach is heated through and seperated.
In a small bowl, scramble the egg and egg whites. Add about 1/2 a cup of the hot broth/spinach to the eggs and stir. Then pour the egg mixture into the pan and stir constantly. Once the egg has cooked in the soup, squeeze the lemon into
the soup, add some Mrs dash, if you want a little more flavor. Enjoy!
The entire recipe is:
222 calories
6.8g fat
2g sat fat
1g polyunsat fat
2.5 monounsat fat
277mg cholesterol
427mg sodium
705mg potassium
12.4g cho
4.28g fiber
2g sugar
28.9g protein
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Never, never, never, never give up.
- Winston Churchill
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2006/02/09, 07:31 PM
Super News About Soup
(From Real Age tips)
If you choose soup when hunger strikes, you could be placing yourself on the path to weight loss.
In a yearlong study of overweight people on a reduced-calorie diet, snacking on soup each day led to more weight loss than noshing on a calorie-equivalent amount of energy-dense snack foods. The key difference: even though the soup and the high-energy snack had the same number of calories, the soup took up more space in people's bellies. Thus, the soup eaters felt less hungry later and ate less over the course of the day.
RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.
Snacking on foods that have a low ratio of calories to mass -- such as air-popped popcorn, vegetable broth-based soups, and fresh produce -- may help you eat fewer calories overall and aid weight loss efforts. When incorporating soup into your weight-reduction plan, steer clear of cream-based varieties, which are high in fat and calories. Instead, choose soups with a base of chicken broth or vegetable broth and those loaded with vegetables, kidney beans, lentils, or brown rice to keep you satisfied and help you trim down. In a study of overweight and obese people, those who ate two servings of low-energy dense soup per day as part of a reduced-calorie diet lost an average of almost 16 pounds over the yearlong study period. The people who ate two servings of high-energy dense snack foods per day lost an average of just over 10.5 pounds -- 35 percent less than the soup-snacking group.
Provision of foods differing in energy density affects long-term weight loss. Rolls, B. J., Roe, L. S., Beach, A. M., Kris-Etherton, P. M., Obesity Research 2005 Jun;13(6):1052-1060.
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2006/02/09, 07:31 PM
Message deleted by moderator due to unsuitable content for this board.
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2006/02/22, 08:45 PM
Another chili recipe - easy to double or triple and freeze in serving size containers!!!
This recipe makes 2 and 1/2 servings for my requirements, so i make it and have one serving and give my husband 1.5 servings - works out perfectly!
1 - 15.5oz can kidney beans, drained and rinsed
1 - 14.5oz can diced tomatoes with green chilies
1- 8oz can no salt added tomato sauce
1/2c chopped onion (one small onion)
6oz extra lean (93/7) ground beef
1 tsp minced garlic, or more:)
chili powder to taste (I am liberal with the stuff)
Preheat large pot (dutch oven) and then add the hamburger, cook it and break it up, add the onion once the beef has coated the pan so the onion won't stick. Cook a few minutes, then add the garlic and chili powder, cook until the onion is soft and the beef nearly cooked through. Add the tomatoes, tomato sauce and beans and simmer for 15 minutes, or longer if you want, the flavor will develop with more time.
Yield 4 1/2c (liquid measuring cup)
Total
calories 810
protein 66.7g
cho 88.4g
fat 12.1g
fiber 21.9
per 1 3/4c serving
324 calories
27g protein
35.4g cho
4.8g fat
7.3g fiber
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2008/04/16, 12:03 PM
I did a detox diet about 8 months ago and there was a broth recipe that was supposed to help accelerate weight loss and help to "detox" your system (this is just one of many components of a complete detox)
Anyway, I found the broth very flavourful and have just whipped up a batch to use as "snacks" between my meals.
Here it is:
10 cups of water
2 carrotts peeled and quartered
1/2 turnip peeled and diced
2 onions peeled and quartered
2 sweet potatoes peeled and quartered
2 cups of spinach chopped
5 slices of fresh ginger
sea salt for flavour
a handful of fresh parsely chopped
2 cups of red cabbage chopped
Put everything in a large stockpot and bring to a boil. Cover and simmer for 2 hours. Discard all of the veggies, and refrigerate any broth you are not consuming immediately.
Drink 1-2 cups between meals.
I don't know if this will actually help melt off pounds while you are working out - but it sure is packed full of nutrients and yummy!
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2008/04/16, 06:34 PM
EAT THOSE VEGGIES! What a waste:surprised: But it does sound tasty and nutritional :)
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/04/17, 08:48 AM
I have done this - eat the veggies with some brown rice for lunch....however after being boiled and then simmered for that long, they tend to be pretty bland and mushy, and the theory is that you have leached all of the nutrients into the broth anyway...not sure if I agree with that part, but the taste and texture certainly wasn't stellar...lol
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Quoting from asimmer:
EAT THOSE VEGGIES! What a waste:surprised: But it does sound tasty and nutritional :)
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