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!!!!

SOUTHWEST STYLE COD

TOTAL TIME: Prep/Total Time: 30 min

MAKES: 4 servings

Ingredients
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)

Directions
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.

EXERCISE

FitBit: 14,905 Steps / 4 Stairs

Zumba – 60 minute Class

Walk: 45 minutes

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.

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.

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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

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.

Italian Style Cod – 100% Simply Filling – 3 Points Plus

Italian Style Cod

100% Simply Filling

3 Points Plus

Serves 2

•  2 tablespoons minced fresh basil
• 1 teaspoon olive oil
• ½ teaspoon minced fresh garlic
• ⅛ teaspoon salt
• 1/16 teaspoon pepper
• ½ lb cod fillets

Combine first five ingredients; rub onto both sides of fillets.

Heat a sprayed non-stick skillet over medium heat. Cook fillets 2 to 3 minutes on each side or until fish flakes easily with a fork.

Apple & Onion Chicken Bake

Apple & Onion Chicken Bake

Simply Filling + 5 WPA (7 Points Plus)

Serves 2

• 1 cup green apple slices
• 1 medium sweet onion, thinly sliced
• 2 tablespoons light butter, divided
• ½ lb boneless skinless chicken breasts
• ⅛ teaspoon salt
• Dash of pepper
• ¼ cup plain breadcrumbs
• ½ teaspoon dried thyme
• ¼ cup shredded Parmesan cheese

Preheat oven to 350 degrees.

Sauté apples and onions in 1 tablespoon light butter for 6 minutes or until tender. Transfer to a sprayed baking dish.

Saute apple and onion

Top with chicken; sprinkle with salt and pepper.

Combine breadcrumbs and thyme with Parmesan; sprinkle over chicken. Drizzle 1 tablespoon light butter evenly over chicken.

Top chicken with breadcrumbs, thyme and parmesan

Bake uncovered 25 to 30 minutes or until chicken is done.

Cobb Salad Pitas

Cobb Salad Pitas

Simply Filling + 3 WPA (9 Points Plus)

Serves 2

• 2 tablespoons bacon bits
• 2 cups chopped lettuce
• ¾ cup diced roasted chicken strips
• 1 medium tomato, diced
• 1 hard boiled egg, chopped
• 4 tablespoons Kraft® light Ranch dressing
• 1 wheat pita pocket, cut in half

Toss together bacon bits, lettuce, diced chicken, tomatoes, eggs, and dressing.

Divide into 2 equal portions and stuff each portion into ½ pita pocket.

Tropical Slaw

Tropical Slaw

100% Simply Filling

Serves 4

• 4 cups coleslaw mix
• 1 diced mango
• ½ cup diced fresh pineapple
• 3 tablespoons light mayonnaise
• ¼ teaspoon salt
• ⅛ teaspoon pepper
• 4 teaspoons chopped cilantro

Toss all slaw mix ingredients together and divide into 4 servings

Savoury Pork Chops – 100% Simply Filling (3 Points Plus)

Savory Pork Chops

100% Simply Filling (3 Points Plus)

Serves 3

• 2 Tbsp Soy Sauce
• 2 tsp Maple Syrup
• 3 x 3oz boneless Pork Loin Chops

Preheat grill to medium-high heat.

Combine soy sauce and syrup.  Add pork chops and let marinade for 10 mins.

Remove pork chops from marinade.

Microwave marinade on high for about 1 minute until slightly boiling.

Grill pork chops 4 mins on each side or until cooked, basting often with reserved marinade.