Posts Tagged ‘calories’

South West Style Cod

I certainly managed to get some good exercise in today! It was an absolutely beautiful day – 24 degrees. So I headed out for a walk at lunchtime.

I used Map My Run on my phone and here are the results:
Distance – 2.53 miles
Duration – 45:38 mins

That walk will have increased my steps on my Fitbit too!!

Then in the evening I had my Zumba class, so lots of calories and steps earned for me today … hurray!!!!

Breakfast: 166
Protein Shake

Lunch: 396
Source Yogurt
1 cup Strawberries, Fresh, Sliced
Protein Meal Replacement Bar

Dinner: 435
South west style cod
1/2 cup Rice, Basmati, Long Grain
1 cup Broccoli
3/4 cup Brussels Sprouts

Snacks: 172
Fig Bar
1 cup Grapes, Fresh

Total: 1169 Calories

I cam in from work and got dinner going. When it got to the point to put the cod in for 12 mins. Someone came to the door and I couldn’t get away. So unfortunately the cod had gone beyond the nice flaky stage, and was now overcooked!!!!


TOTAL TIME: Prep/Total Time: 30 min

MAKES: 4 servings

1 small onion, chopped
1 small green pepper, chopped
2 teaspoons olive oil
2 garlic cloves, minced
1 can (15 ounces) tomato sauce
2 medium tomatoes, chopped
1 can (2-1/4 ounces) sliced ripe olives, drained
1/2 teaspoon ground cumin
1/4 teaspoon hot pepper sauce
1/8 teaspoon pepper
4 cod fillets (6 ounces each)

1. In a large skillet, saute onion and green pepper in oil until tender. Add garlic; saute 1 minute longer. Stir in the tomato sauce, tomatoes, olives, cumin, pepper sauce and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.

2. Add fillets. Cover and cook over medium heat for 10-14 minutes or until fish flakes easily with a fork, turning once. Yield: 4 servings.

Nutritional Facts
1 serving equals 226 calories, 6 g fat (1 g saturated fat), 65 mg cholesterol, 734 mg sodium, 12 g carbohydrate, 3 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1 fat.


FitBit: 14,905 Steps / 4 Stairs

Zumba – 60 minute Class

Walk: 45 minutes

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

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

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.

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

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

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

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

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

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

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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