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
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