Hello All,
I know that it’s hard to even think about putting on a swimsuit with the temperature dropping right now but I’ve had a request to do a good week of healthy, weight controlling recipes. I’ve tried a few ways to lose weight and found the most success with the South Beach diet. The main goal of this diet is to eat more healthy, i.e. more whole grains, lean protein and tons of veggies. I’ve created a week’s worth of really good for you recipes plus a great date night meal, to help you trim your wallet as well. I am always watching out for your budget.
Day 1 – Cream of Tomato Soup
This uses your favorite jar of marinara to make a quick and healthy soup that is warm and filling.
1 – 28 oz. jar good marinara (no high fructose corn syrup)
2 T. butter
2 T. your favorite fresh herb (I use rosemary.)
2 cups chicken stock
½ cup cream or non-fat cream
Pinch of nutmeg
Sauté herbs in butter in a medium sauce pan for 3-4 minutes. Add marinara, stock, cream, and nutmeg and heat for 5 minutes or until hot. Yes, it’s that easy and the taste is to die for.
Day 2 – Pesto Chicken
This is so good you’ll use it for guests. Make a double batch and put it on top of a salad for lunch or dinner tomorrow.
4 boneless, skinless chicken breasts
½ cup jarred pesto sauce
1 large tomato sliced
Shredded mozzarella
Preheat oven to 375 degrees. In a bowl, toss chicken with pesto until well coated. Place chicken in baking dish in a single layer. Pour any remaining pesto on top. Bake covered for 20-25 minutes. Uncover and top chicken with tomato slices and shredded cheese. Bake 5 more minutes.
Serve with roasted asparagus, brussel sprouts, or broccoli.
Day 3 – Whole Wheat Spaghetti with Ham and Peas
This is a great substitute for alfredo pasta. It is really low in carbs and high in flavor.
½ box of whole wheat spaghetti
1 ½ tsp. olive oil
½ small red onion
1 tsp. dried basil
1/8 tsp. red pepper flakes
4-6 ounces thinly sliced deli ham, cut into strips
¾ cup fat-free half and half or cream
1 box frozen peas, thawed
Freshly grated parmesan
Cook pasta according to directions. Reserve ½ cup of the pasta cooking water before draining. Heat oil in a large skillet over medium-high heat. Add onion, basil, and red pepper. Cook until onions are clear. Add ham, cream, and reserved cooking water and bring to a simmer. Let cook for 5-8 minutes until sauce thickens slightly. Add the peas and a healthy pinch of salt and pepper and cook for 2 more minutes. Toss with pasta and serve with grated parmesan as garnish.
Day 4 – Pan-seared Steak with Couscous and Veggies
This is a restaurant style steak recipe for two. Easy for weeknight dining in or a fancy date night. Serve it with couscous, prepared according to package directions and a roasted or even a frozen veggie along side.
http://allrecipes.com/Recipe/Easy-Flat-Iron-Steak-in-Wine-Sauce/Detail.aspx
Feel free to enjoy the rest of the wine with dinner.
Day 5 – Shrimp Scampi
This is a modified South Beach recipe. It is baked and can be served over pasta like in this recipe, brown rice, or couscous. Don’t forget to add a vegetable, I prefer roasted broccoli since the oven is already on.
½ box whole wheat spaghetti, cooked to package directions
2 lbs. shrimp, peeled and deveined
½ cup butter or margarine, melted
5 cloves garlic, minced
¼ cup fresh lemon juice
3 T. fresh parsley, chopped
1/8 tsp. red pepper flakes
Salt and pepper to taste
Preheat broiler to 500 degrees (260 degrees C).
Stir shrimp together with butter and all other ingredients. Place on a baking sheet and broil for 10-12 minutes or until shrimp are firm. Serve hot over pasta.
Day 6 – Date Night – Chicken in a Love Nest
This comes highly recommended from my fabulous mother. It’s a Rachael Ray recipe, and you can’t go wrong with Rachael. This is not on the diet exactly, but if you do some aerobic exercise together after dinner, I think it negates any extra calories.
http://rachaelrayshow.com/food/recipes/chicken-love-nest-asparagus-almondine/
Day 7 – No Cook Night
This is your call; leftovers, takeout, frozen pizza. Mom’s should get at least one night off, right?
Have a great week. And just think, this time next week, you could be a couple of pounds lighter. I’d settle for a good night’s sleep.
With fewer carbs but all the flavor,
Brooke
Saturday, February 28, 2009
Saturday, February 21, 2009
Asian Week
Good Weekend to All,
The Asian cuisine won this week but I had to include a few recipes for the rest of you. I have tried to take some of my favorites and make them healthier, easier, and faster. I hope you enjoy our little trip to the orient.
Day 1 – Two for One Baked Chickens
This is modified from a recipe in Southern Living magazine. You’ll use the leftovers for tomorrow’s chicken salad.
4 tsp. salt
2 tsp. fresh ground black pepper
2 (4-5 lb.) whole chickens, rinsed and patted dry
1 T. olive oil
4 baking potatoes cut into large chunks
2 stalks celery, cut into large chunks
2 large carrots, cut into large chunks
Preheat oven to 375 degrees. Place all vegetables on baking sheet with sides or roasting pan. Stir together salt and pepper. Sprinkle ½ tsp. salt mixture inside cavity of each chicken. Rub each chicken with ½ T. olive oil. Sprinkle remaining seasoning on chickens. Rub it in. Place chickens, breast side up on vegetables. Bake for 1 ½ hours or until legs and wings begin to fall away from body or meat thermometer registers 180 degrees. Let stand 10 minutes before slicing. Serve with roasted vegetables under birds. Let cool completely before refrigerating leftovers.
Day 2 – Crunchy Curry Craisin Chicken Salad
This is great recipe for lunch or dinner. Serve it over a salad of mixed greens or on a roll or sandwich bread.
2 cups cooked chicken, diced
1 scallion, thinly sliced
1/3-1/2 cup of mayo
1/3 cup pecans, chopped
1/3 cup craisins
2 T. yellow mustard
½-1 tsp. curry powder
Mix all ingredients in bowl and chill for 1-2 hours before serving.
Day 3 – Lettuce and Hand Rolls
This is really easy, really light recipe. You can switch chicken or turkey for the pork and it is just as tasty. This also makes a great appetizer.
http://www.epicurious.com/recipes/food/views/Lettuce-and-Hand-Rolls-242224
Day 4 – Baked Crab Rangoon
I modified this to lighten it up and made them smaller so they cook quicker. These are great on their own or dipped in plum sauce.
1 can (6 oz.) white crab meat, drained well and flaked
4 oz. Neufchatel Cheese, softened (this is just a light version of cream cheese)
2 green onions, thinly sliced
¼ mayo, light or regular
1 tsp. pepper
24 small wonton wrappers, this is half the package (Store the rest in a Ziploc in fridge.)
Preheat oven to 350. Mix first 5 ingredients. Spray mini muffin tin with cooking spray. Place a wonton wrapper in each tin, extend edges over the edges. Fill with crab mixture. Lightly spray rangoons with cooking spray. Bake for 15-16 minutes until golden brown and filling is heated through.
Day 5 – My Mom’s Recipe for Beggar’s Purses, Remixed
My friend Liz could never get to the final step of my mom’s recipe so I’ve come up with a way that she may make it the final product before eating all the filling. She also needed the salt lowered. I’ve done my best.
Small wonton wrappers
2 T. sesame seeds
2 tsp. sesame oil
¾ bag of coleslaw mix
2-3 T. low sodium soy sauce plus more for dipping
Preheat oven to 350. In a skillet, toast sesame seeds until golden brown, add sesame oil. When hot, add coleslaw mix and soy sauce, cook until tender.
Lay out wanton wrappers and wet edges with water all the way around. Place a spoonful of slaw mix in the middle and pull corners together. Press edges firmly together until it is sealed. Repeat with until you use up all veggie mix.
Spray mini muffin pan with cooking spray. Place a “purse” in each hole. Lightly spray all purses with cooking spray. Bake 10-15 minutes until purses are golden brown. Serve with soy sauce for dipping.
Day 6 – Grilled Shrimp Rice Noodles
This may sound a little exotic for you but you can get everything in your regular grocery store. You’ll find the rice noodles and fish sauce in the Asian section most everything else will be in the produce section. And there is relatively little shrimp so your grocery bill should still be low. Use any leftover scallions, thinly sliced, as a garnish.
http://allrecipes.com/Recipe/Grilled-Shrimp-Rice-Noodle-Bowl/Detail.aspx
Enjoy your week’s menu abroad. It is really fun to do this yourself. Let me know how it all works for you and forward me any of your own recipes.
With love and rice noodles for all,
Brooke
The Asian cuisine won this week but I had to include a few recipes for the rest of you. I have tried to take some of my favorites and make them healthier, easier, and faster. I hope you enjoy our little trip to the orient.
Day 1 – Two for One Baked Chickens
This is modified from a recipe in Southern Living magazine. You’ll use the leftovers for tomorrow’s chicken salad.
4 tsp. salt
2 tsp. fresh ground black pepper
2 (4-5 lb.) whole chickens, rinsed and patted dry
1 T. olive oil
4 baking potatoes cut into large chunks
2 stalks celery, cut into large chunks
2 large carrots, cut into large chunks
Preheat oven to 375 degrees. Place all vegetables on baking sheet with sides or roasting pan. Stir together salt and pepper. Sprinkle ½ tsp. salt mixture inside cavity of each chicken. Rub each chicken with ½ T. olive oil. Sprinkle remaining seasoning on chickens. Rub it in. Place chickens, breast side up on vegetables. Bake for 1 ½ hours or until legs and wings begin to fall away from body or meat thermometer registers 180 degrees. Let stand 10 minutes before slicing. Serve with roasted vegetables under birds. Let cool completely before refrigerating leftovers.
Day 2 – Crunchy Curry Craisin Chicken Salad
This is great recipe for lunch or dinner. Serve it over a salad of mixed greens or on a roll or sandwich bread.
2 cups cooked chicken, diced
1 scallion, thinly sliced
1/3-1/2 cup of mayo
1/3 cup pecans, chopped
1/3 cup craisins
2 T. yellow mustard
½-1 tsp. curry powder
Mix all ingredients in bowl and chill for 1-2 hours before serving.
Day 3 – Lettuce and Hand Rolls
This is really easy, really light recipe. You can switch chicken or turkey for the pork and it is just as tasty. This also makes a great appetizer.
http://www.epicurious.com/recipes/food/views/Lettuce-and-Hand-Rolls-242224
Day 4 – Baked Crab Rangoon
I modified this to lighten it up and made them smaller so they cook quicker. These are great on their own or dipped in plum sauce.
1 can (6 oz.) white crab meat, drained well and flaked
4 oz. Neufchatel Cheese, softened (this is just a light version of cream cheese)
2 green onions, thinly sliced
¼ mayo, light or regular
1 tsp. pepper
24 small wonton wrappers, this is half the package (Store the rest in a Ziploc in fridge.)
Preheat oven to 350. Mix first 5 ingredients. Spray mini muffin tin with cooking spray. Place a wonton wrapper in each tin, extend edges over the edges. Fill with crab mixture. Lightly spray rangoons with cooking spray. Bake for 15-16 minutes until golden brown and filling is heated through.
Day 5 – My Mom’s Recipe for Beggar’s Purses, Remixed
My friend Liz could never get to the final step of my mom’s recipe so I’ve come up with a way that she may make it the final product before eating all the filling. She also needed the salt lowered. I’ve done my best.
Small wonton wrappers
2 T. sesame seeds
2 tsp. sesame oil
¾ bag of coleslaw mix
2-3 T. low sodium soy sauce plus more for dipping
Preheat oven to 350. In a skillet, toast sesame seeds until golden brown, add sesame oil. When hot, add coleslaw mix and soy sauce, cook until tender.
Lay out wanton wrappers and wet edges with water all the way around. Place a spoonful of slaw mix in the middle and pull corners together. Press edges firmly together until it is sealed. Repeat with until you use up all veggie mix.
Spray mini muffin pan with cooking spray. Place a “purse” in each hole. Lightly spray all purses with cooking spray. Bake 10-15 minutes until purses are golden brown. Serve with soy sauce for dipping.
Day 6 – Grilled Shrimp Rice Noodles
This may sound a little exotic for you but you can get everything in your regular grocery store. You’ll find the rice noodles and fish sauce in the Asian section most everything else will be in the produce section. And there is relatively little shrimp so your grocery bill should still be low. Use any leftover scallions, thinly sliced, as a garnish.
http://allrecipes.com/Recipe/Grilled-Shrimp-Rice-Noodle-Bowl/Detail.aspx
Enjoy your week’s menu abroad. It is really fun to do this yourself. Let me know how it all works for you and forward me any of your own recipes.
With love and rice noodles for all,
Brooke
Friday, February 13, 2009
Yes, I am alive. Thank you for asking.
Hello Again,
It has been a crazy week at my house. I had to take a mandatory 3-day hospital vacation due to a fever and some contractions. The baby and I are both back to our normal selves and ready for Valentine's Day tomorrow.
Freezer foods won the poll so I will list several great ideas after this week's menu and recipes. Take a look at this week's poll. It will be for the week of the 22-28 but I wanted to give you plenty of time to answer and me time to prepare.
This week:
Day 1 -
The Classic Egg Salad Sandwich
This is modified from my friend Nicole's recipe.
6 eggs, hardboiled and shelled
1/4 cup mayo
2-3 T. mustard
salt
pepper
lettuce
sliced bread, toasted for extra texture
In a bowl, break eggs with the back of a fork until eggs are crumbly. Add mayo and mustard to taste. Season with salt and pepper. Make sandwich with lettuce if desired. Serve with a side of your choice, celery is really nice with this.
Day 2 -
Poppy Seed Chicken Casserole (frozen)
5 cups chopped cooked chicken
1 (10.5 ounce) can condensed cream of chicken soup
1 cup sour cream
1 1/2 cups crushed buttery round crackers
4 tablespoons poppy seeds
1/2 cup butter, melted
DIRECTIONS
1. Place the chicken into a 9x13 inch baking dish. In a medium bowl, stir together the condensed soup, 2 tablespoons and sour cream. Pour over the chicken. Freeze at this point, if you want to have it later in the week. You can also put this in two smaller baking dishes and bake one now and one freeze.
2. In a separate bowl, stir together the crushed crackers, remaining 2 tablespoons poppy seeds and melted butter. Sprinkle over the chicken and sauce.
3. Bake for 40-60 minutes in the preheated 350-degree oven, until the top of the casserole is browned and the sauce is bubbly.
Day 3 -
Whole Wheat Pancakes (Freezable!!!)
http://www.tammysrecipes.com/easy_whole_grain_pancakes
These are great for Valentine's Day. Add in a 1/2 cup chocolate chips before cooking. You can also put the batter in an empty ketchup bottle and squeeze out designs on the grill pan, think hearts, initials, faces, etc. These can be frozen up to a month if you wrap them in waxed paper and place in a freezer bag. Pop a couple out for a quick homemade breakfast. Don't forget to get creative with your toppings, syrup is good but jam, fresh fruit, and whipped cream is even better!
Day 4 -
Crock-pot BBQ Beef Sandwiches
You've got to try this recipe. It is perfect mix of sweet and tangy. I use a chipotle BBQ sauce then add the preserves. Wonderful!
http://www.laaloosh.com/2008/06/17/barbecue-beef-sandwiches-crock-pot-recipe/
Day 5 -
2 Quiche for the Price of 1
I modified this recipe from one I found on the internet. It is super fast and you can cook both then freeze one for later or the weekend. Just let it come to room temperature and place in a 400 degree oven until hot again. You can just microwave each piece, this way if you have late sleepers they don't miss out.
1/2 cup light mayo
1/2 cup milk
8 eggs, lightly beaten
8 ounces shredded cheddar cheese, reduced fat if you are watching calories
2 (10 ounce) frozen chopped spinach, thawed and squeezed dry
1/3 cup chopped onion
2 (9 inch) frozen thin pie shells (not deep dish)
Preheat oven to 400 degrees. Line a cookie sheet with foil.
Whisk together first three ingredients. Layer spinach, cheese and onions in pie shells, making several layers. Pour egg mixture into each pie shell. Cover with foil.
Bake for 45 minutes, uncover and continue baking for 15 more minutes until top is golden brown. If freezing, wrap with plastic wrap then tin foil.
Now for other things that freeze well and will save you time or money, here are some good tips. Anything that you can buy in the freezer section of your grocery store, you too can freeze. For example, most meats are shipped frozen anyway. Wait until they are on sale and stock up. I repackage them if they were thawed into individual freezer bags. Remember to date when you got them and refroze them. This is also true for cheese, milk and eggs. You can freeze them in their original wrapping. I buy all my shredded cheese on sale and freeze what I can't use in the next couple of days. Casseroles and soups are classic freezable foods, make sure to label them and include baking temps and times so you don't forget or your husband can easily pull it out and reheat. Bread, muffins, and donuts are also excellent frozen, buy from the bakery on sale and freeze them. I always have leftover muffins when I bake. I keep the extras in the freezer and have homemade muffins every morning for the rest of the week. Just pop them in the microwave for a few seconds. And my all time favorite thing to freeze is sausage balls. They are the most perfect food for a busy parent. Make a double batch and be ready for a quick breakfast, late night snack, or appetizer for a shower or potluck.
You may need to clean out your fridge before implementing these newfound freezer options. Make sure you know what's in there, keep a cheat sheet stuff to the side of freezer for quick recall or dinner ideas. Let me know what you keep in the freezer and keep your recipes coming.
With the joy of cooking and the art of reheating,
Brooke
It has been a crazy week at my house. I had to take a mandatory 3-day hospital vacation due to a fever and some contractions. The baby and I are both back to our normal selves and ready for Valentine's Day tomorrow.
Freezer foods won the poll so I will list several great ideas after this week's menu and recipes. Take a look at this week's poll. It will be for the week of the 22-28 but I wanted to give you plenty of time to answer and me time to prepare.
This week:
Day 1 -
The Classic Egg Salad Sandwich
This is modified from my friend Nicole's recipe.
6 eggs, hardboiled and shelled
1/4 cup mayo
2-3 T. mustard
salt
pepper
lettuce
sliced bread, toasted for extra texture
In a bowl, break eggs with the back of a fork until eggs are crumbly. Add mayo and mustard to taste. Season with salt and pepper. Make sandwich with lettuce if desired. Serve with a side of your choice, celery is really nice with this.
Day 2 -
Poppy Seed Chicken Casserole (frozen)
5 cups chopped cooked chicken
1 (10.5 ounce) can condensed cream of chicken soup
1 cup sour cream
1 1/2 cups crushed buttery round crackers
4 tablespoons poppy seeds
1/2 cup butter, melted
DIRECTIONS
1. Place the chicken into a 9x13 inch baking dish. In a medium bowl, stir together the condensed soup, 2 tablespoons and sour cream. Pour over the chicken. Freeze at this point, if you want to have it later in the week. You can also put this in two smaller baking dishes and bake one now and one freeze.
2. In a separate bowl, stir together the crushed crackers, remaining 2 tablespoons poppy seeds and melted butter. Sprinkle over the chicken and sauce.
3. Bake for 40-60 minutes in the preheated 350-degree oven, until the top of the casserole is browned and the sauce is bubbly.
Day 3 -
Whole Wheat Pancakes (Freezable!!!)
http://www.tammysrecipes.com/easy_whole_grain_pancakes
These are great for Valentine's Day. Add in a 1/2 cup chocolate chips before cooking. You can also put the batter in an empty ketchup bottle and squeeze out designs on the grill pan, think hearts, initials, faces, etc. These can be frozen up to a month if you wrap them in waxed paper and place in a freezer bag. Pop a couple out for a quick homemade breakfast. Don't forget to get creative with your toppings, syrup is good but jam, fresh fruit, and whipped cream is even better!
Day 4 -
Crock-pot BBQ Beef Sandwiches
You've got to try this recipe. It is perfect mix of sweet and tangy. I use a chipotle BBQ sauce then add the preserves. Wonderful!
http://www.laaloosh.com/2008/06/17/barbecue-beef-sandwiches-crock-pot-recipe/
Day 5 -
2 Quiche for the Price of 1
I modified this recipe from one I found on the internet. It is super fast and you can cook both then freeze one for later or the weekend. Just let it come to room temperature and place in a 400 degree oven until hot again. You can just microwave each piece, this way if you have late sleepers they don't miss out.
1/2 cup light mayo
1/2 cup milk
8 eggs, lightly beaten
8 ounces shredded cheddar cheese, reduced fat if you are watching calories
2 (10 ounce) frozen chopped spinach, thawed and squeezed dry
1/3 cup chopped onion
2 (9 inch) frozen thin pie shells (not deep dish)
Preheat oven to 400 degrees. Line a cookie sheet with foil.
Whisk together first three ingredients. Layer spinach, cheese and onions in pie shells, making several layers. Pour egg mixture into each pie shell. Cover with foil.
Bake for 45 minutes, uncover and continue baking for 15 more minutes until top is golden brown. If freezing, wrap with plastic wrap then tin foil.
Now for other things that freeze well and will save you time or money, here are some good tips. Anything that you can buy in the freezer section of your grocery store, you too can freeze. For example, most meats are shipped frozen anyway. Wait until they are on sale and stock up. I repackage them if they were thawed into individual freezer bags. Remember to date when you got them and refroze them. This is also true for cheese, milk and eggs. You can freeze them in their original wrapping. I buy all my shredded cheese on sale and freeze what I can't use in the next couple of days. Casseroles and soups are classic freezable foods, make sure to label them and include baking temps and times so you don't forget or your husband can easily pull it out and reheat. Bread, muffins, and donuts are also excellent frozen, buy from the bakery on sale and freeze them. I always have leftover muffins when I bake. I keep the extras in the freezer and have homemade muffins every morning for the rest of the week. Just pop them in the microwave for a few seconds. And my all time favorite thing to freeze is sausage balls. They are the most perfect food for a busy parent. Make a double batch and be ready for a quick breakfast, late night snack, or appetizer for a shower or potluck.
You may need to clean out your fridge before implementing these newfound freezer options. Make sure you know what's in there, keep a cheat sheet stuff to the side of freezer for quick recall or dinner ideas. Let me know what you keep in the freezer and keep your recipes coming.
With the joy of cooking and the art of reheating,
Brooke
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