Archive for April, 2014

No time to cook today!

I had Zumba tonight straight after work, followed by another appointment, so I was driving home at about 8:15. I was tossing between stopping at somewhere to get fast food to take home for our dinner, then decided that the healthier alternative would be to get something at Safeway. So I picked up a meatloaf and some mashed potato. Unfortunately at the check out I did pick up a chocolate bar, but the calories still came to less than burger and fries!!

So when I arrived home, all I had to do was steam some broccoli and dinner was ready.

Breakfast: 202
Chex, Cinnamon
1/2 cup Milk, Nonfat/Skim,

Lunch: 516
Protein Meal Replacement Bar
1 cup Strawberries, Fresh, Sliced
1/2 cup Source Yogurt
2 Fig Bars

Dinner: 408
1 cup Broccoli
1/2 cup Mashed Potatoes
Meatloaf, w/ Beef Pork Tomato Sauce

Snacks: 250
Snickers Peanut Butter

Total: 1377 Calories

Fitbit: 10,483 steps / 7 Stairs

I would love to see that many steps every day!!!

My 60 minute Zumba class also earns me 629 calories!!!!

So I guess I am pretty pleased with today.

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Garden Vegetable and Chicken Skillet

I think one of my main goals needs to be focusing on the weekend.  I am great Monday through Friday and then I wake up on  Saturday morning and forget to log what I am eating, which basically means I eat more than I should!!!!

I have promised myself that this coming weekend I will try and log for at least one of those days!!!

So Monday was a good day.

Breakfast: 166
Protein Shake

Lunch: 462
Protein Meal Replacement Bar
Grapes, Fresh
Fig Bar

Dinner: 458
1 Tbsp Asian Sesame Dressing
Garden Vegetable & Chicken Skillet
Tossed Green Salad

Snacks: 110
Fig Bar

Total Calories: 1,186

FitBit: 5,818 Steps / 8 Stairs

I am pretty pleased with those steps, I didn’t manage to get out for a walk yesterday. It was wet pretty much all day, but I didn’t spend as much time sat at my desk which obviously made a big difference.

For dinner I made Garden Vegetable and Chicken Skillet. It was okay. My hubby was not impressed with the spinach in it, cooked spinach is not one of his favorites. When he was finished he had a tidy little pile of spinach on the edge of his plate!

TOTAL TIME: Prep: 20 min. Cook: 20 min

MAKES: 4 servings

Ingredients
1-1/2 pounds boneless skinless chicken breasts, cut into 1/2-inch cubes
1 medium yellow summer squash, chopped
1 medium onion, chopped
1 medium carrot, chopped
2 tablespoons butter
3 cups fresh baby spinach
1 garlic clove, minced
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1 cup uncooked Minute® Brown Rice
1-1/4 cups water
1 tablespoon lemon juice

Directions
1. In a large skillet, saute the chicken, squash, onion and carrot in butter for 5-6 minutes or until chicken is no longer pink; drain. Add the spinach, garlic, salt, thyme and pepper; cook 2 minutes longer.

2. Stir in rice and water. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until rice is tender. Stir in lemon juice. Yield: 4 servings.

Nutritional Facts

1-1/2 cups equals 355 calories, 11 g fat (5 g saturated fat), 109 mg cholesterol, 453 mg sodium, 25 g carbohydrate, 3 g fiber, 38 g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable, 1 fat.

Menu Plan – Week Commencing April 26, 2014

Saturday
Dinner at friend’s house

Sunday: Family Dinner
Miniature Ham Loaves, Cheese Potato Puff, Vegetables, Orange Onion Lettuce Salad, Buttermilk Brownies

Tuesday:
Creamy Pesto Penne with Vegetable Ribbons

Wednesday:
Garden Vegetable & Chicken Skillet

Thursday:
Mediterranean Steak & Egg Pitas, Tossed Salad

Friday:
Southwest-Style Cod, Rice, Tossed Salad

Mini Reuben Casserole

Friday is always a busy one for me at work. I pretty much spent most of the day on accounts. Although I do always leave about 4pm to do the bank deposit and then on to the grocery store to get my shopping done. That way I don’t have to spend time on a Saturday doing that!

I always shop with a list based on a menu that I have already planned for the week. I love to try new recipes, but most recipes are based on 4 servings and there is only my hubby and I at home. So now I make a plan for the week, shop and then divide everything into two. My daughter pays me for half of the shopping and she follows the same menu plan and we just half the recipe!! No more half empty cans, jars, containers etc.

I will share my menu plan for the week in a separate post.

So Friday I didn’t get out for an official walk, although I did plenty of walking around the grocery store!!!!

Breakfast: 166
Protein Smoothie

Lunch: 290
Protein Meal Replacement Bar

Dinner: 506
Mini reuben casserole
Tossed Salad
1 Tbsp Lemon ginger dressing

Snacks: 266
1/3 cup Chocolate Bridge Mix

Total: 1228 Calories

FitBit: 5,697 steps / 7 stairs

Friday evening for dinner I used up the left over roast beef from Wednesday and made a Reuben Casserole. I was not sure how this one was going to turn out. My hubby had seen the can of sauerkraut when I shopped last week and told me a few times that he didn’t like sauerkraut! It actually was pretty tasty and he never mentioned the sauerkraut at all while he was eating it. It was well rinsed for this recipe so many it is the vinegar taste that he doesn’t really like!

I bought a salad dressing at Costco a couple of weeks ago that is fantastic. 1 Tbsp = 40 calories and it is so full of flavor.

So here is our dinner recipe for Friday night, which we had a with a tossed salad and of this delicious dressing!

Mini Reuben Casseroles

TOTAL TIME: Prep: 20 min. Bake: 20 min.

MAKES: 4 servings

Ingredients
1 medium onion, chopped
1 medium green pepper, chopped
2 teaspoons olive oil
2 cups cubed cooked beef roast
1 can (14 ounces) sauerkraut, rinsed and well drained
1 can (10-3/4 ounces) condensed cream of chicken soup, undiluted
1-1/4 cups (5 ounces) shredded Swiss cheese, divided
1/3 cup 2% milk
1/2 cup Thousand Island salad dressing
2 slices rye bread, cubed
1 tablespoon butter, melted
1/2 teaspoon onion powder

Directions
1. In a large skillet, saute onion and pepper in oil until tender. Stir in the roast, sauerkraut, soup, 1 cup cheese, milk and salad dressing; heat through. Transfer to four greased 10-oz. ramekins or custard cups. Place ramekins on a baking sheet.

2. In a small bowl, toss bread cubes with butter and onion powder. Arrange over tops. Bake, uncovered, at 350° for 15 minutes. Sprinkle with remaining cheese. Bake 5-10 minutes longer or until cheese is melted. Yield: 4 servings.

Nutritional Facts

1 serving equals 650 calories, 41 g fat (15 g saturated fat), 130 mg cholesterol, 1,782 mg sodium, 31 g carbohydrate, 5 g fiber, 37 g protein.

Thai Fried Chicken

Didn’t get a chance to do this yesterday evening. I had a pretty busy day/evening. I wasn’t able to fit in a walk, which is a little annoying as I didn’t manage to reach my step quota for the day. When I look at my steps for the day, it makes me think I am a long way from the recommended 10,000 steps per day!!!

Breakfast: 166
Protein Smoothie

Lunch: 380
Meal Replacement Bar
Banana, Fresh, Sml, 6″ To 6 7/8″ Long

Dinner: 657
Thai fried chicken
Rice, Brown, Med Grain, Ckd
Tossed Salad

Snacks: 100
100 calorie

Total: 1303

FitBit: 3,982 Steps / 12 Stairs

Dinner tonight was really yummy. It is quite a lengthy list of ingredients. If I made it again I don’t think I would bother with the coconut milk for dipping the chicken in. I bought a can of the light coconut milk and I really couldn’t taste anything, probably could have just used skimmed milk and saved a little on the calories.

Thai Fried Chicken

TOTAL TIME: Prep: 30 min. Bake: 25 min.

MAKES: 6 servings

Ingredients
1-1/2 cups King Arthur Unbleached All-Purpose Flour, divided
1 cup coconut milk
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon ground ginger
1/4 teaspoon cayenne pepper
1 broiler/fryer chicken (3 to 4 pounds), cut up
1/4 cup canola oil

SAUCE:
1 cup water
1/3 cup packed brown sugar
1/4 cup soy sauce
3-1/2 teaspoons cornstarch
2 teaspoons rice vinegar
2 teaspoons peanut butter
1/4 teaspoon cayenne pepper
1/4 teaspoon ground ginger
3 tablespoons minced fresh cilantro

Directions
1. Place 1/2 cup flour and coconut milk in separate shallow bowls. In another shallow bowl, combine the salt, garlic powder, ginger, cayenne and remaining flour. Dip chicken in the flour, coconut milk, then flour mixture.

2. In a large skillet, brown chicken in oil in batches; drain. Transfer to a greased 13-in. x 9-in. baking dish. Bake, uncovered, at 400° for 25-35 minutes or until a meat thermometer reads 180°.

3. Meanwhile, in a small saucepan, combine the water, brown sugar, soy sauce, cornstarch, vinegar, peanut butter, cayenne and ginger. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in cilantro. Serve with chicken. Yield: 6 servings.

Slow Cooker Stout & Honey Beef Roast

Well, Wednesday is almost done and I have had a good day.

I had lots of computer work to do at work today and after lunch I realized I had hardly moved from my chair at all. So I realized if I wanted to achieve 5000 steps, the goal I have set with my DIL then I would need to get up and move. It was sunny day, so I went out for a 30 minute walk around the local neighborhood. I do quite enjoying looking at people’s gardens and plants as I walk about.

When I got home I was greeted by the smell of dinner. All I had to do was fix up some vegetables and we were ready to eat. The best thing about tonight’s dinner is that there is some leftover beef for my hubby to have in a sandwich tomorrow and some is in a container in the fridge ready to turn into something else for dinner on Friday!!

Breakfast: 166
Protein Smoothie

Lunch: 352
1 cup Grapes, Fresh
Protein Meal Replacement Bar

Dinner: 625
Slow Cooker honey beef roast
Brussels Sprouts
Beef, Roast, Sirloin, Cooked
Broccoli

Snacks: 110
2 Hershey cookie and cream eggs

Fitbit 5,874 Steps / 16 Stairs

Exercise: 30 minute walk

Stout & Honey Roast Beef

Slow Cooker Stout & Honey Beef Roast

Ingredients
8 small red potatoes
4 medium carrots, cut into 1-inch pieces
2 medium onions, quartered
1 boneless beef chuck roast (4 pounds), trimmed
1 can (14-1/2 ounces) beef broth
1 cup stout beer or additional beef broth (I used beef broth)
1/2 cup honey
3 garlic cloves, minced
1 teaspoon dried marjoram
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon ground cinnamon
2 tablespoons cornstarch
1/4 cup cold water

Directions
1. Place the potatoes, carrots and onions in a 5-qt. slow cooker. Cut roast in half; transfer to slow cooker. In a small bowl, combine the broth, beer, honey, garlic, marjoram, thyme, salt, pepper and cinnamon; pour over top. Cover and cook on low for 8-10 hours or until meat and vegetables are tender.
2. Remove roast and cut a portion of the meat into cubes, measuring 2 cups; cover and save for another use. Slice the remaining beef and keep warm. Strain cooking juices, reserving vegetables and 1 cup juices; skim fat from reserved juices.
3. Transfer to a small saucepan. Bring to a boil. Combine cornstarch and water until smooth; gradually stir into the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with beef and vegetables. Yield: 4 servings plus leftovers.

The reserved roast beef is going to be used on Friday.

Soda Pop Chops with Smashed Potatoes

Here it is Tuesday evening and I am pretty pleased with the day I have had thus far.

It was a beautiful day today, so mid morning I popped out for a 30 minute walk around the neighbourhood.

Breakfast: 166
Smoothie

Lunch: 352
1 cup Grapes, Fresh
Protein Meal Replacement Bar

Dinner: 558
1 cup Beans, Green, Cut
Soda pop chops with smashed potatoes

Snacks: 110
4 Hershey cookie and cream eggs

Total: 1186 Calories

FitBit: 6905 Steps
Stairs: 10
Exercise: 30 minute walk

The dinner I made tonight was really good. My hubby loved the sauce that went with it.

Soda Pop Chops with Smashed Potatoes

Ingredients
1-1/2 pounds small red potatoes, halved
1 cup diet root beer
1 cup ketchup
1 tablespoon brown sugar
2 teaspoons chili powder
2 teaspoons Worcestershire sauce
1/4 teaspoon garlic powder
2 tablespoons All-Purpose Flour
3/4 teaspoon pepper, divided
1/2 teaspoon salt, divided
4 bone-in pork loin chops (7 ounces each)
2 tablespoons olive oil
2 tablespoons butter
1/4 teaspoon garlic powder

Directions
1. Place potatoes in a large saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 15-20 minutes or until tender.

2. Meanwhile, in a small bowl, combine the root beer, ketchup, brown sugar, chili powder, Worcestershire sauce and garlic powder; set aside. In a large re-sealable plastic bag, combine the flour, 1/2 teaspoon pepper and 1/4 teaspoon salt. Add pork chops, one at a time, and shake to coat.

3. In a large skillet, cook chops in oil over medium heat for 2-3 minutes on each side or until chops are lightly browned; drain. Add root beer mixture. Bring to a boil. Reduce heat; cover and simmer for 6-8 minutes or until a thermometer reads 145°. Remove pork and keep warm. Let stand for 5 minutes before serving.

4. Bring sauce to a boil; cook until liquid is reduced by half. Meanwhile, drain potatoes; mash with butter, garlic powder and remaining salt and pepper. Serve with pork chops and sauce.

Yield: 4 servings.

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