Read this article today about 8 people who lost lots of weight and blogged about it as they went. Some amazing transformations. Funny how the one consistent thing...accountability...is what kept them going. If you have a minute, check it out here!
18 January 2011
16 January 2011
Smokey Turkey Calzones
Smokey Turkey Calzones
Makes 6 calzones.
Serving size: 1 calzone
1 Rhodes frozen bread loaf, thawed (about 5-6 hours)
1 T Olive Oil, divided
8 oz ground turkey
salt and pepper
2 ½ tsp smoked paprika, divided
1 tsp. garlic salt
1 red bell, pepper diced
8 oz mozzarella cheese
Heat ½ T olive oil in large skillet. Add turkey, ¾ tsp salt and ½ tsp pepper. Cook through (about 3-4 min). Add 2 tsp paprika and cook, stirring for 30 second. Stir in bell pepper and cook until softened. Transfer to a bowl and cool slightly.
Cut bread dough into 6 pieces and roll into circles.
Pile 1/6th of turkey mixture and 1/3 C mozzarella cheese onto half of circle. Wet edge with water and fold over, pressing closed.
Mix the other ½ T of olive oil with ½ tsp paprika and brush over top. Cut a 1” vent slit in each.
Place on preheated pizza stone at 500* for 7 minutes.
Weight Watchers info:
Fat: 11.9 g
Carbs: 39.1 g
Fiber: 5.4 g
Protein: 22.1 g
13 January 2011
Ranch Turkey Burgers
I found this recipe a long time ago and we have always loved it. I have tweeked it a bit to keep the calories down, but it wasn't really that hard. Ground turkey is great and low in calories and fat. As long as you find low cal buns (mine are 80 calories) and you avoid the condiments, it's a very low cal burger. (My husband adds mustard to his...I leave mine plain). This recipe makes 4 burgers, they are on the smaller size, but really a perfect portion.
Ingredients:
4 buns
1/2 pound ground turkey (97% fat free)
1 egg white
1/8 C italian bread crumbs
2 tsp. dry ranch mix (dressing packet stuff)
1 T. worcesteshire sauce
Mix all the ingredients (not the buns) together and form in to pattys. It's really sticky, but that keeps them jucier so go with it. I let mine sit for about an hour (in the fridge) before I cook them. Spray large skillet with non cooking spray and heat to medium high. Cook pattys for 5-6 minutes per side (till cooked through). Toast buns in oven under broiler. Serve patty on bun with tomato and lettuce.
Calorie Total:
Patty = 103 calories
My burger with all the ingredients shown above is 188 calories
10 January 2011
Homemade Pizza
We LOVE pizza at our house...and love the homemade stuff even more. Did you know that a slice of cheese pizza at the Costco food court is 700 calories...I know...It's so good...but not so good for you...and wouldn't you rather a gourmet pizza for WAY less? Sure you would!
I use Rhodes bread loaves for my dough. One loaf makes 2 pizzas. There are 585 calories in one pizza crust (or half the loaf)...so...if you cut the pizza into 6 slices...it's 97 calories and if you do 8, it's only 73. I typically make one "gourmet" pizza and then a plain cheese or pepperoni for the kid.
BBQ Chicken Pizza
Ingredients:
1/2 loaf frozen Rhodes Bread, thawed for 5-6 hours
1 tsp olive oil
1 tsp italian seasoning
3 T BBQ sauce
1 1/2 C chicken, cooked and chopped (Costco Rotisserie chicken)
1/2 C thinly sliced red onions
2 oz mozzarella, low skim (about 1/2 C)
Preheat oven to 500* and place pizza stone in oven. Place small amount of flour on counter and roll out pizza dough. (I try to get mine as thin as I can without tearing it). Mix olive oil and seasoning and brush on outside edges of dough. Place a good amount of cornmeal on pizza peel and put dough on. Add the BBQ sauce, cheese, chicken and red onions. Slide pizza onto stone and bake 6-7 minutes. Slice (into 6-8 pieces) and enjoy!
Calorie Total (made as listed):
cut into 6 slices: 1 slice = 203 calories
cut into 8 slices: 1 slice = 152 calories
Calorie Total (without olive oil/seasoned edges):
cut into 6 slices: 195 calories
cut into 8 slices: 146
Pepperoni Pizza
1/2 loaf frozen Rhodes Bread, thawed for 5-6 hours
1 tsp olive oil
1 tsp italian seasoning
1/2 C Pizza Sauce (I like Ragu pizza sauce)
2 oz mozzarella, low skim (about 1/2 C)
17 slices of Turkey Pepperoni (this stuff is delicious and way lower in calories and fat)
Preheat oven to 500* and place pizza stone in oven. Place small amount of flour on counter and roll out pizza dough. (I try to get mine as thin as I can without tearing it). Mix olive oil and seasoning and brush on outside edges of dough. Place a good amount of cornmeal on pizza peel and put dough on. Add the pizza sauce, cheese, and pepperoni. Slide pizza onto stone and bake 6-7 minutes. Slice (into 6-8 pieces) and enjoy!
Calorie Total:
cut into 6 slices: 1 slice = 151
cut into 8 slices: 1 slice = 113
Couple of things...no, you don't have to do the olive oil and seasoning on the edges, but it only adds 50 calories to the whole pizza and it really makes the pizza edges a little crispier and the italian seasoning is yummy! I typically cut my pizzas into 6 slices and 2 is plenty for me. Served with some fruit or a salad and I can keep a pizza dinner under 500 calories. It's one of my higher calorie dinners, but it is so good and once in awhile, I deserve it.
I have a few other types of pizzas that I have made and will post them once I make them again and figure out the calories...my favorite summer pizza is a bruschetta pizza with fresh tomatoes and basil from the garden...YUM!
My thoughts on cheese.
Cheese.
I refuse to use low fat/no fat/reduced fat/weight watchers cheeses. I just can't do it. They don't taste the same to me...and they DO NOT melt like cheese should. SO...I've learned a few tricks.
I use laughing cow cheese whenever I can. I LOVE this stuff. It comes in a variety of flavors and is good on just about anything. 1 wedge is only 35 calories. I put it on my bagel breakfast sandwiches, in my omelets, on crackers and pretzels and on toast. If you love cream cheese, you will love this.
Of course, there are tons of recipes calling for cheese that my laughing cow won't work in, so pick your cheeses wisely. We always figure that 1 slice of cheese (about 1 oz) is somewhere around 100 calories...but it isn't quite that simple.
(these calorie amounts are from recipes.sparkpeople.com)
1 oz parmesan cheese, grated: 129 calories (I use around 2 T...1 T is only 22 calories)
1 oz cheddar cheese: 114 calories
1 oz colby cheese: 111 calories
1 oz swiss cheese: 106 calories
1 oz monterey jack: 105 calories
1 oz american cheese: 104 calories
1 oz blue cheese: 100 calories
1 oz provolone cheese: 99 calories
1 oz feta cheese: 75 calories
1 oz mozzarella cheese (part skim): 72 calories
So what does that mean, cause really, they are all close right? Sort of. Grating a tablespoon or 2 of parm cheese on your pasta doesn't add many calories, if you really need it. If you HAVE to have cheese on a sandwich, go with provolone. If you are making enchiladas or pizza or anything you want a good melty cheese on...pick mozzarella (part skim). And if you are making a salad (either green or pasta)...pick feta instead of blue cheese. I know it seems silly and maybe a bit anal...but knocking off 10-20 calories with every meal makes a HUGE difference.
What it all comes down to is picking and choosing when I really want to add those additional calories. I have found that I don't need a slice of cheese on my turkey sandwich...but then again, I do love some cheese on my homemade pizza and enchiladas...so it's a little give and take:)
My thoughts on Butter and Olive Oil
Olive Oil.
"But it's a good fat"...I love that...I say that...it's still fat...and lots of calories...so don't use as much. I LOVE to use olive oil...love it. When I pour it in my pan, I almost feel like a real chef (silly, I know), but I do. A LOT of recipes call for 2-3 T of olive oil just to saute vegetables or to brown meat....and that....is WAY too much olive oil. 1 T olive oil: 120 calories...many recipes say they serve 4...divide 240-360 by 4 and you have a lot of calories in something you can't even taste. So start much smaller. I like to start with 2 teaspoons of olive oil (1 tsp = 40 calories)and I typically don't have to add any more then that. It is plenty to make my veggies soft and yummy and my meats browned and delicious. Now, if I am going to just pan cook chicken, I don't even use olive oil...I just spray my pan so they don't stick and then I am not adding any additional calories. And it works just fine...so try both and see what works for you.
Butter.
Other recipes call for butter instead of olive oil. Don't we all love the smell of butter and vegetables cooking all together in a pan?.....mmmmm. BUT....1 T Butter: 110 calories (11g of fat)...so, I only use butter when I bake (cause sweets I just don't mess with:) Instead, why don't you try....Brummel and Brown Yogurt Butter. 1 T : 45 calories (5g of fat). And to be honest, I like the taste better. If you haven't used it...give it a try. It comes in a tub and is like any other butter/margarine spread.
08 January 2011
My must have "on hand" items.
Laughing Cow Cheese: At 35 calories per wedge, it's a great addition to lots of snacks and food items. It comes in various flavors. My favorites are the sun-dried tomato/mozzarella/basil, garlic and herb, and blue cheese. My mom loves the chipotle.
Egg Beaters: 1/4 a cup equals 1 egg. 1/4 a cup is 30 calories, as opposed to 90 calories for a normal egg. I was resistant at first to try these...I was afraid of how they would taste...they are actually really good. You obviously can't have them over easy...but they make great omelets and breakfast sandwiches. They are a little expensive, so I look for them on sale...and they last a long time sealed up, but once you open them you are supposed to use them in 7 days. My brother eats a lot of eggs and he uses 2 whole eggs and then eggs whites to increase quantity but not calories and fat. Give them a try at least once.
Hummus: I always need to do better at eating my veggies, but struggle if I can't dip. Hummus is a low cal way to dip, add flavor and enjoy my veggies. I only eat the roasted red pepper 'cause I just love it. The hummus I have found is only 50 calories for 2 T.
Brummel and Brown yogurt butter: This is a butter/margarine spread made with yogurt. It only has 45 calories per tablespoon, as opposed to 110 for butter. I love the taste and use it for so many things. If a recipe calls for butter (not baking sweets) I use this stuff.
Quick Oats: oatmeal is a tasty and quick breakfast. I typically make 1/4 cup (uncooked) for 73 calories then add 1 tsp of splenda brown sugar (20 calories) and a few tablespoons of skim milk (11 calories). A yummy breakfast for around 100 calories...then I can eat some fruit and be totally satisfied.
Turkey Pepperoni: This may seem like a weird item...but I love these things. 17 pieces is 70 calories. I love to eat these with crackers (wheat thins reduced fat) and a laughing cow. I normally only eat half a serving. This little snack totally satisfies the salty craving and is only 135 calories. Way better then eating 9 chips for 150.
Costco Rotisserie chicken: The Costco chickens are the best. They are the largest of any store and cost the same. I usually buy 2 or 3 and shred them all up, then store them in 2 cup containers in the freezer. I seem to use a lot of recipes that call for "cooked and diced/shredded" chicken and this is the easiest and most tasty way to do it. This chicken is so good on pizza, in soups, in enchiladas...really...anything. It's about 120 calories for 4 ounces (which is a serving size)
Chicken Pot Pies
I found this recipe in a magazine while waiting to get my hair cut...I am so glad that I wrote it down on the back of a Walmart receipt, it is so good. Of course, when a recipe calls for 1/2 C butter and 1 C whipping cream you know it's gonna be good. SO...I have altered a few things and it is still so good...the goodness comes from the thyme and rosemary.
Did you know that just by using whole milk instead of cream you are saving 700 calories...700...that's crazy. And by using brummel and brown yogurt butter instead of regular butter you are saving 65 per tablespoon...just sayin'!
This recipe makes individual pot pies. You fill a 10 oz ramekin with 1 cup of the soup and then place a puffed pastry circle on top and bake. I'm not gonna lie...the puff pastry makes it delicious...and only adds 160 calories (which is about what a yummy biscuit is and you can't have soup without a biscuit).
Enough chatter, here's the recipe:
1 pkg. puffed pastry, thawed in fridge (that's one sheet...most boxes have 2)
4 T brummel and brown yogurt butter, divided
1 medium onion chopped
1 C each carrot, celery, zucchini, frozen corn
1/2 C water
4 C shredded chicken (rotisserie again...you're welcome Costco)
1 tsp. sea salt, divided
1/2 tsp. black pepper, divided
3 C chicken stock (I try to use homemade or at least low-sodium)
2 T thyme (I used fresh)
1 T crushed rosemary (the dry stuff here)
1/8 C flour
1 C whole milk
6-10oz ramekins (or other oven safe bowl)
Preheat oven to 400*. Cut 6 circles for tops of pies out of the thawed puff pastry, leaving 1" overhang (I rolled my puff pastry out a bit to fit them all on). Refrigerate until use. In LARGE skillet, melt 2 T yogurt butter and saute carrots, celery and onions for 5 minutes. Add zucchini and peas and cook an additional 3 minutes. Add water and bring to a boil. Stir in chicken. Season with 1/2 tsp salt and 1/4 tsp pepper. Set aside.
In separate pot, bring stock, thyme and rosemary to a boil, then reduce and simmer. While that is simmering, melt 2 T yogurt butter (in another pan) and sprinkle with flour, stirring till blended. Slowly add to stock, whisking constantly and until smooth. Add milk. Boil for 1 minute and add remaining salt and pepper. Pour chicken mixture into pot and toss gently. Put in ramekins, filling 3/4 full (1 cup is 8oz which is about 3/4 full). Place pastry on top and seal well. Bake at 400* for 20-25 minutes.
Makes about 8 cups
Calorie Total: 1 cup (just the soup) = 200 calories
The puff pastry is about 160 calories. So total for the whole bowl would only be 360.
Weight Watchers info. (without the veggies):
Calories: 160.4
Fat: 6.6 g
Carbs: 3.6 g
Fiber: 0.3 g
Protein: 20.6 g
07 January 2011
Breakfast Strudel
(I can not take credit for this picture)
I LOVE this dish, we have had it both for dinner and breakfast. It makes 2 strudels, so if that is too much, then half everything and make 1. The things I substituted: Turkey bacon for the ham (I think it gives it more flavor), Brummel and Brown for the butter (saves over 100 calories) and egg beaters for eggs (saves 565 calories).
Ingredients:
1 box puff pastry dough
2 Tbsp. Brummel and Brown yogurt butter
1 c. frozen cubed hash brown potatoes
1 c. red or green pepper, seeded, diced
1/2 c. onion, diced
8 slices Turkey bacon, cooked and chopped
3 cups Egg Beaters (reserve 1/4 C for brushing on top of strudel)
2 Tbsp. green onion, thinly sliced
4 oz. cream cheese, softened
1 Tbsp. water
2 Tbsp. parmesan cheese, shredded
Directions:
Preheat oven to 400 degrees.
Thaw puff pastry dough according to package directions.
Melt yogurt butter in large skillet. Add potatoes and cook until starting to brown. Stir in bell peppers and onion. Saute about 3 minutes then add turkey bacon.
Whisk together 2 3/4 C egg beaters and green onions. Add them to pan and scramble until set. Off heat stir in cream cheese until blended.
Unfold pastry and using a rolling pin roll out dough length wise to 12 x 10".
Cover baking sheet in foil and place rolled out pastry dough on baking sheet. Using a knife cut strips on both sides every 1/2 inch at a 45 degree angle (making sure to keep it attached to center). Place half of the egg mixture down center of dough. Braid dough over egg mixture alternating sides using strips. (repeat with second strudel)
Combine the remaining 1/4 C egg and water. Brush lightly over top of strudel. Sprinkle with parmesan cheese and bake for 20-30 minutes or until golden.
Makes 2 strudels. Total time 45 minutes plus thaw time.
Calorie Total: 214 calories for 1/8th of 1 strudel
Artichoke, Sun-dried tomato, Red Pepper and Chicken Pasta
I got this recipe from a neighbor and it is delicious...especially if you are a fan of artichokes and sun-dried tomatoes.
(this time I made it with penne noodles and only had dried basil on hand)
Artichoke, Sun-dried Tomato, Red Pepper and Chicken Pasta
(adapted from Mud Pie Gourmet)
2 tsp olive oil
2 garlic cloves, minced
2 chicken breasts, actually made into 4 chicken cutlets Pounded to 1/4 inch thick
Kosher salt and freshly ground black pepper
6 oz canned artichokes (in water)
2 T sun-dried tomatoes, chopped
3 T chopped roasted red peppers
1/2 cup whole milk
½ cup chicken broth
2 T fresh basil
Juice from ½ a lemon
1/2 lb mini bowtie pasta
Heat olive oil in a heavy skillet over medium-high heat. Add garlic and sauté 1 minute. After pounding the chicken breasts, season with salt and pepper to taste on both sides. Add the chicken breasts to the olive oil. Cook about 5 minutes on each side, until cooked through. Remove from pan and slice diagonally.
Combine artichokes, sun-dried tomatoes, and red peppers in skillet used for the chicken. Sauté about 2 minutes. Add milk and chicken broth. Add sliced chicken, basil, lemon juice and pasta. Stir until combined.
2 tsp olive oil
2 garlic cloves, minced
2 chicken breasts, actually made into 4 chicken cutlets Pounded to 1/4 inch thick
Kosher salt and freshly ground black pepper
6 oz canned artichokes (in water)
2 T sun-dried tomatoes, chopped
3 T chopped roasted red peppers
1/2 cup whole milk
½ cup chicken broth
2 T fresh basil
Juice from ½ a lemon
1/2 lb mini bowtie pasta
Heat olive oil in a heavy skillet over medium-high heat. Add garlic and sauté 1 minute. After pounding the chicken breasts, season with salt and pepper to taste on both sides. Add the chicken breasts to the olive oil. Cook about 5 minutes on each side, until cooked through. Remove from pan and slice diagonally.
Combine artichokes, sun-dried tomatoes, and red peppers in skillet used for the chicken. Sauté about 2 minutes. Add milk and chicken broth. Add sliced chicken, basil, lemon juice and pasta. Stir until combined.
Calorie total: 1 Cup = 266 calories.
Weight Watchers info:
Fat: 3.8 g
Carbs: 33.1 g
Fiber: 2.2 g
Protein: 24.8 g
I usually grate a little parmesan on top. 1 T is about 22 calories.
Crock Pot Vegetable-Beef Soup
This is from my Better Homes and Garden cook book. I LOVE it! My husband always cringes when I say I am making stew, but then raves about it during dinner....so silly. I made a few changes (of course) but nothing too drastic.
1 medium onion, thinly sliced
1 pound lean boneless beef chuck pot roast cut into 3/4 inch pieces. (I buy pre-cut stewing meat)
1/4 C flour
1 T. olive oil
4 C water
1-14 1/2 oz can diced tomatoes, undrained
3 C frozen mixed vegetables (I do 1 C frozen corn and 2 C mix of carrots, peas & green beans)
2 C frozen loose-pack hash brown potatoes
1-1 oz. envelope onion soup mix
1 tsp instant beef bouillon granules
2 cloves garlic, minced
1/8 tsp. black pepper
Heat olive oil in large skillet. Add sliced onions and cook till translucent, then dump into crock pot. Dredge beef in flour and brown in same skillet, in batches, then put in crock pot. Add remaining ingredients to crock pot. Cook on low for 8-10 hours or high for 4-5 hours.
If time is an issue in the morning, to cook the onions and beef, do it the night before and store in the fridge, then dump everything together in the morning and hit cook!
Calorie Total: 1 cup = 216 calories
06 January 2011
Sweet and Sour Pork Stir-fry
This recipe is from the Food Network Magazine (jan/feb 2011). Their recipe states that it serves 4 and is 348 calories. I decreased the olive oil by 2 1/2 T, added a few extra cups of some different veggies and based on 5 servings (or 1 cup per serving) I shaved off 54 calories.
Here is my altered recipe:
1 pound pork tenderloin, cut into 1/2 pieces
2 1/2 T balsamic vinegar (1/2 to put on pork and 1 for the sauce)
2 tsp. low-sodium soy sauce
1 T cornstarch
3 T Ketchup
3 T sugar
2 tsp. olive oil
3 cloves garlic, minced
1 C carrots, thinly sliced
3 scallions, cut into 1/2 inch pieces
2 cups snow peas, cut in half
1 C broccoli, chopped into medium size pieces
1 C sliced mushrooms
Toss the pork with 1/2 T balsamic vinegar in a bowl. Mix the remaining vinegar, soy sauce, cornstarch, ketchup, 3 T sugar, and 1/3 C water in another bowl.
Heat 2 tsp olive oil in a large skillet or wok over high heat. Add the pork and slowly stir until it turns mostly opaque, about 2 minutes. Remove the pork with a slotted spoon and transfer to a plate. Leave remaining juices in the pan to cook your veggies in.
Add garlic and heat for 15 seconds. Add the carrots, snow peas, and scallions and cook until crisp-tender (I let mine cook longer) about 2 minutes. (Add a little water if the garlic is sticking to the sides). Add the pork, broccoli and sweet and sour sauce; stir until the pork is cooked through and sauce has thickened, about 3 minutes. Toss in mushrooms just before serving (unless you like them cooked, then add in earlier).
Makes approximately 5 cups.
Calories: 1 Cup = 294 calories
Weight Watchers info (does not include vegetables):
Fat: 9.3 g
Carbs: 13.2 g
Fiber: 2.2 g
Protein: 26.8 g
05 January 2011
Honey Lime Chicken Enchiladas
I altered this recipe a bit to keep it under 400 calories. You can add more cheese, but it will increase your calories a lot.
1.5 lbs chicken, shredded (I use rotisserie)
Marinade:
1/3 C honey
1/4 C lime juice
1 T. chili powder
1/2 tsp. garlic powder
Other ingredients:
1 (15 oz) can green chili enchilada sauce
2 C mozzarella (1/4 C per tortilla)
8 tortillas (most are about 150 cals, if you can find good tasting ones that are less, use them)
Mix together marinade ingredients and add the chicken. Let it marinate for at least 30 minutes.
Lightly spray 9X13 pan. Pour 1/2 of enchilada sauce on bottom of pan to coat entire bottom. Fill tortillas with 1/3 C chicken mixture and 1/4 C cheese. Roll and place in dish. Pour remaining sauce over the top. Bake uncovered at 350* for about 30 minutes.
(If you want to put cheese on the top as well, place it under the broiler till slightly browned and crispy. You will also need to add the additional calories)
Calorie Count: 1 enchilada (without tortilla)= 155 calories
my 150 cal tortilla makes it 305
Weight Watchers info (not including the tortilla):
Fat: 3.8 g
Carbs: 15.3 g
Fiber: 0.8 g
Protein: 15.4 g
We top ours with some pico and they are so yummy!
03 January 2011
Butternut squash soup
So yummy...I made this a ton in the fall...even froze some for later consumption...perfect for lunch or dinner. I didn't even change the butter amount because the calories were so low. I did use whole milk instead of heavy cream.
3 T unsalted butter
1/2 small onion
salt and pepper (lots of pepper)
2 sprigs of thyme (or more if you love it like me)
1 med. butternut squash (2 lbs) cut into 1" pieces
1 tsp. sugar
3 T whole milk
Melt butter in large saucepan over low heat. Add onion and 1 tsp. salt, thyme and increase to medium and cook.
Add squash and sugar, stirring till glazed.
Add 5 C water and bring to boil. Reduce heat to low and simmer, uncovered, until squash is tender (15-20 minutes).
Puree mixture until smooth. Stir in milk and season with salt and pepper.
Total calories: 1 cup = 107 calories
Weight Watchers info:
Fat: 4.7 g
Carbs: 17.6 g
Fiber: 4.7 g
Protein: 1.7 g
You can top this with croutons, turkey bacon or pumpkin seeds, but will need to add calories according to their packages.
Chicken and Biscuits (without the biscuits)
This recipe was found on Hope Studios. It is one of my favorites...and when I serve it to others they think "this is it?"...and then go on and on about how good it is. The thyme flavor is absolutely delicious. And to lower the calories, all I did was cut out 2 T butter and use whole milk instead of 1/2 and 1/2. I also added corn...because we love corn.
1 carrot, finely chopped
1 celery rib, finely chopped
1/4 tsp. salt
3/4 tsp. black pepper
1 T unsalted butter
2 T flour
1/2 C frozen peas
1/2 C corn
1 3/4 C low sodium chicken broth
1 tsp chopped fresh thyme (or more if you love it)
1/2 C whole milk
3 C chopped cooked chicken (from a rotisserie chicken)
1/2 t fresh lemon juice
Melt butter in skillet. Cook onion, celery, carrot, salt and pepper in butter on medium heat, stirring occasionally, until veggies are soft (about 8-10 minutes). Stir in frozen peas and corn and cook until thawed. Sprinkle flour over veggies and cook, stirring, 1 minute. Stir in broth and thyme and bring to a boil, stirring, then boil over med heat for about 2 min. Add milk and chicken and simmer until chicken is heated through. (I typically leave it on the stove on low for 30 minutes or so...you don't need to, but it helps the thyme flavor strengthen). Stir in lemon juice just before serving.
Total calories: 1 cup = 155 calories
Weight Watchers info:
Fat: 3.7 g
Carbs: 11.9 g
Fiber: 2.4 g
Protein: 19.1 g
You can make biscuits and serve them with the soup...find calories on biscuit package.
Quick low cal snacks
1 laughing cow cheese: 35 calories
8 turkey pepperoni slices: 35
8 reduced fat wheat thins: 65
Total calories: 135
***************
Roasted red pepper Hummus: 1/4 C is about 100 calories (depending on the brand)
variety of veggies: I love celery and it's basically no calories for a handful of sticks
Yummy breakfast sandwich (175 calories)
1 orowheat bagelthin (I like the everything bagel)
1 laughing cow cheese (I like the mozzarella, sundried tom. and basil for this dish)
1 serving egg beaters (1/4 c.)
Lightly toast bagelthin and spread with laughing cow cheese. Cook eggs according to package and put on bagel...put the top on and enjoy.
Calorie breakdown:
Bagelthin: 110
Laughing Cow: 35
Egg beaters: 30 (1 serving)
Total calories: 175
Sometimes I add a slice of turkey bacon for an additional 35 calories
100 calorie omelet
1/2 cup egg beaters (2 servings or 2 eggs)
1 T. sliced green onions
1 laughing cow cheese (I like to use the garlic and herb)
Spray small fry pan with non stick spray. Hit pan on med. heat. Pour in egg beaters and let set up a bit. Pull back the edges to allow the egg to cook through. Add green onions and chunked cheese on 1/2 of omelet, fold over and slide onto plate.
Calorie break down:
egg beaters: 30 calories a serving (serving size 1/4 c.)
green onions: (5 calories in 1/4c)
Laughing cow cheese: 35 calories
Total calories: 95
You can add lots of different veggies and you will probably never go over 100 calories. The laughing cow cheese doesn't really melt, but I love the little chunks of the creamy cheese. You could substitute regular cheese, (1/8 C of shredded cheddar is 57 calories), but it will put you over the 100 calories.
Why low cal meals...this is why!
I spent my life as the skinny sister. I went through high school and college eating whatever I wanted and not worrying about a single pound.
Things changed a bit when I hit the age of 25 and got married. The pounds just packed on and in one year I am pretty sure I gained about 30 pounds....SO sad!
7 years later and not much had changed. I don't think I was really willing to do what it took to really get the weight off...but this past year enough was enough. My husband and I joined a site called loseit.com. It's a super user friendly site where you are told how many calories you can eat and then you can track them. It was so much simpler then I ever thought...I just needed to be held accountable for what I put in my mouth.
I made quite a few changes in my food intake, but the biggest one was in the recipes I was cooking. I never really thought of myself as someone who cooked high calorie meals, but after figuring out how much was in what I cooked, I was shocked. So I started making simple changes in the recipes we love and watched in amazement as the calorie count dropped. I love to cook...and I have had such a great time finding new recipes and figuring out how to keep them delicious...but figure friendly.
I hope you take some time to look around and try some of them out...let me know what you think...and if you have a recipe you want me to tweak...I'd love to try!
One last thing...
Here we were last spring 2010
and here we are today!
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