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Category Archives: yummy nutrition
PINEAPPLE & PORK TACO’S
20 oz can of pineapple tidbits, drained reserving juice
1 tbs chili powder
1 pork tenderloin, cut into bite size pieces
1 can diced jalapenos
1 cup teriyaki sauce
½ tsp salt
2Tbs canola oil
¼ c fresh cilantro
½ head of cabbage, thinly sliced
1 cup Mexican style cheese, shredded
½ tsp sesame seeds
Lime wedges, for serving
Combine reserved pineapple juice, teriyaki sauce, chili powder, jalapenos and sesame seeds. Place diced pork in zip top freezer bag and add ½ of marinade mix let rest in refrigerator.
In the meantime combine cabbage with ¼ of remaining marinade and toss with salt and pepper. Set aside.
In a second bowl combine pineapple tidbits with last of marinade
Warm 1Tbs of oil and sauté pork in marinade until cooked through. Drain and set aside.
In the meantime, add last 1Tbs of oil to large nonstick skillet, heat med high. Gently fry corn tortillas until lightly browned and softened. Drain excess oil from tortillas on paper towels.
Set up a serving assembly line, limes, cheese, pineapple, pork and cabbage slaw and additional jalapenos. Serving suggestions: cabbage in the fold of corn tortilla, top with pork, pineapple and cheese. Squeeze lime juice and serve with tortilla chips. Be prepared, they will come back for seconds.
|Amount Per Serving|
|% Daily Value *|
|Total Fat 39 g||61 %|
|Saturated Fat 12 g||59 %|
|Monounsaturated Fat 7 g|
|Polyunsaturated Fat 12 g|
|Trans Fat 0 g|
|Cholesterol 151 mg||50 %|
|Sodium 5768 mg||240 %|
|Potassium 2808 mg||80 %|
|Total Carbohydrate 102 g||34 %|
|Dietary Fiber 49 g||197 %|
|Sugars 27 g|
|Protein 63 g||125 %|
LEMON DILL CHICKEN
Servings: 4 Calories: 173 Fat: 6g Protein: 24g Carbs: 3 g
4 boneless Chicken Breast
3tbs olive oil
¼ cup onions, finely chopped
3 cloves of garlic
1 cup chicken broth, reduced sodium
2 tsp flour
2 tbs dill, chopped fresh, divided
1 tbs lemon juice
¼ tsp salt
¼ tsp pepper
Season chicken breast on both sides with salt and pepper. Heat 1 ½ tsp oil in large heavy skillet over med high heat. Add the chicken and sear until well browned on both sides. About 3 min per side. Transfer to plate, cover with foil. Reduce heat to med. Add remaining 1 ¼ tsp oil to pan, warm slightly. Add onion and garlic and cook, stirring for 1 min. Whisk broth, flour 1tbs dill and lemon juice in a bowl and then add to pan. Cook whisking until slightly thickened about 3 min. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through about 4 min. Transfer the chicken back to pan and season sauce with additional salt and pepper. Spoon over the chicken. Top with remaining 1 tbs of dill.
Skinny Minute Beans & Rice
Skinny Minute Beans & Rice
1 tsp canola oil
8 oz smoked Andouill chicken sausage links, cut on the diagonal about ½ inch thick
2 can 15-16 oz red kidney beans, rinsed and drained
2 cups sweat potato, peeled and diced
1 cup green pepper, diced
1 cup reduced sodium chicken broth
¾ cup celery, chopped
¾ cup onion, chopped
¾ cup water
¼ tomato paste (no salt added)
1 bay leaf 1 tsp dried thyme, crushed
¼ tsp salt
¼ tsp allspice
Dash of paprika
Dash of ground cayenne pepper (to taste)
2 1/2 cups cooked brown rice
Sliced green onions for garnish
In a large skillet oven heat oil over med heat. Add sausage, cook until browned, stirring occasionally add remaining ingredients except rice and green onions. Cook covered 10 min. Uncover, simmer about 5 more minutes more until additional moisture has evaporated and sauce becomes slightly thickened. Discard bay leaf. Serve mixture over prepared hot brown rice. Top with green onions and sour cream if desired (add the extra calories)
Servings: 5 1 cup/bean mixture + 1/3 cup rice
Time saver tip, over the weekend I cooked the rice and bagged it. I sliced the sausage and bagged it. Then I chopped up all veggies and bagged it along with all the seasoning. So when I got home at 5:30 I heated the pan, microwaved the rice and followed the remaining directions. BAM dinner in 30
Busy Day…no plan
Each of these recipes are quick and easy!
Herbalife Pumpkin Spice Formula 1 shake mix (2 scoops) 1 banana and a dash of pumpkin pie spice. Add water or 1% milk and mix, so yummy!
I always have hard boiled eggs in the fridge so I quickly peeled a couple, added a handful of shredded carrots and a tbs of mayo. In my to-go container I put a handful of fresh baby spinach topped it with my ‘egg salad’ and then just because they were handy I tossed in a few grape tomatoes. This was a very satisfying lunch.
Totally forgot to take something out of the freezer… after a long work day I needed a ‘quicky’ dinner. Reached for the fresh spinach again, added a chopped apple and a high quality balsamic vinegar, a little s&p and bam! A quick, healthy and satisfying day. Give some of these a try next time you find yourself unprepared for the day.
Busygals Chicken Chili
2 tsp canola oil
2 lbs of boneless, skinless chicken breast, cut into bite size pieces
2 tsp. olive oil
1 med. onion chopped
3 cloves of garlic, chopped
2 jalapeno peppers, seeded, diced
1 poblano chile pepper, seeded, diced
1tbs ground cumin
1tps. Ground coriander
½ tsp. dried oregano
¼ tsp ground allspice
Salt and pepper
2 15 oz can cannoli beans (white beans, undrained)
1 4oz can chopped green chiles (do not drain)
2 cups low-sodium chicken broth
Cilantro, shredded cheddar cheese, sour cream, jalapenos, lime wedges and avocados.
Heat the canola oil in large dutch oven over med heat. In small batches brown chicken then reserve on plate until all batches are browned but not thoroughly cooked. Add olive oil to dutch oven and heat, then add onions, saute until translucent. Add garlic, jalapeno peppers, poblano chile pepper and spices. Saute to soften peppers and bloom spices about 5 min.
Return chicken to dutch oven, add cannoli beans, canned green chiles, chicken broth and 1 ¼ cup of water. Bring to a boil then reduce heat and simmer until chicken is cooked through and house smells yummy. Serve with assorted toppings.
Amount Per Serving
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 19 mg
Sodium 256 mg
Potassium 1086 mg
Total Carbohydrate 65 g
Dietary Fiber 8 g
Sugars 3 g
Protein 23 g
BAM! Mac n Cheese for 269 cal.
Transforming your family’s favorite comfort food into a healthy version is risky business but I think I nailed it. Traditionally I would use at least 4 different kinds of cheese, minimum of 1 cup each which loaded my mac and cheese recipe with fat and calories. This version replaces much of the cheese with veggies. Get creative, use whatever veggies you have on hand. I used broccoli, green beans and carrots but cauliflower, corn and peas would work just as easily. I have tried using spinach and kale before but none of us liked the chewy texture. For a little brightness bell peppers and tomatoes would also be yummy. The kicker in this recipe is the mustard. It’s the thing that make you go “whoa” Hubby went back for seconds, his serving size was definitely over 1 cup, which is equal to success in my house.
Busygals… good for you Mac n Cheese:
1/4 c. panko bread crumbs
1/4 c. shredded Parmesan cheese
1/4 tsp paprika
8 oz whole grain, elbow macaroni (about 2 cups)
1 c. sliced carrots
1 c. green beans (trimmed)
2 c. broccoli florets
1 tbs butter
2/3 c. finely chopped onion
1 3/4 c. fat free milk
3 tbs flour (all purpose or whole wheat)
1/2 tsp salt
1/2 tsp pepper
3 oz. reduced fat cream cheese (cut up in small cubes)
1 1/2 tsp dijon-style mustard *
8 oz shredded reduced-fat Mexican style, four-cheese blend (about 2 c. )
- Preheat broiler. In a bowl stir together panko, Parmesan cheese and paprika. set aside
- In a large saucepan combine dried pasta, carrots and green beans. Cover with water and cook per pasta package directions. During last 4 min. add broccoli. Drain and return to pan, cover and keep warm.
- Meanwhile, melt butter in medium sauce pan over medium heat. Saute onions until translucent. Add salt and pepper, milk, flour. Stir until well mixed, bubbly and thickened. Stir in cream cheese and mustard until smooth. Remove from heat and stir in shredded cheese mixture until melted.
- Immediately pour cheese mixture over pasta-veggie mixture; toss gently to coat.
- Lightly spray baking dish with non-stick spray. Transfer mixture to baking dish and top with panko mixture. Place under the broiler for 1-2 min. Watch carefully to avoid burning.
Makes 8 servings (1 c. each) per serving= 269 cal., 8g f., 34 carb., 4 g. fiber, 6 g. sugar, 6 g. pro.
Potato Hash with Eggs
4 teaspoons olive oil
1 cup chopped sweet onion
1 clove minced garlic
1Tbs minced dried Thyme
1 cup diced Yukon Gold potatoes
1 cup diced sweat potatoes
1 cup chopped kale
1 cup baby spinach
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper, divided
1 tsp red pepper flakes (more or less per taste)
4 large eggs, hard boiled
1. Fill a medium sauce pan with ½ cup water and pinch of salt. Bring to a boil. If steam basket is handy place chopped potatoes in basket and steam for 15 min. or boil directly in water, adding additional water as needed, drain completely
2. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add onion, sauté until softened. Add garlic and thyme, reduce heat to medium.
3. Add potatoes to onion mixture, mix gently then add kale and spinach. Sprinkle with red pepper flakes, salt and pepper cover tightly and steam over low heat until greens are wilted. 5-7 min.
4. Divide potato mixture evenly among 4 plates; top each serving with 1 egg sliced. Season as needed.
Amount Per Serving
% Daily Value *
Total Fat 7 g 11 %
Saturated Fat 1 g 7 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 93 mg 31 %
Sodium 325 mg 14 %
potassium 738 mg 21 %
Total Carbohydrate 23 g 8 %
Dietary Fiber 4 g 17 %
Sugars 5 g
Protein 7 g 14 %
I love red meat…
So I had torn out a great recipe from the August 2015 issue of Realsimple magazine but it didn’t have the nutritional breakdown. At the time I didn’t really care because I was consuming 8000 cal. a day (probably not an exaggeration)
Since I’m now watching my calorie intake, I searched their website and found the recipe, it came in at a whopping 580 cal. Not even on my best day would I have enough calories left over at dinner time to afford this so I used myfitnesspal app, uploaded the recipe using the url and then made some adjustments. This was so much easier than I thought and I managed to bring it down to 190 calories.
The biggest change was the meat. It called for Rib-Eye steak. I am a huge fan of a good Rib-Eye but that might have something to do with why I’m 50 lbs over weight. I replaced it with a lean top round steak. I know… I know… sacrifices must be made. I also reduced the amount of potatoes and replaced the fingerling potatoes with small red potatoes. I can’t believe how fast this brought the total calorie count down.
Check out my reduced cal. recipe
Modified-STEAK WITH TOMATO VINAIGRETTE & SMASHED POTATOES
The original recipe can be found at realsimple.com Follow link for preparation directions.
· 1 lb., Top Round Steak
· 6 small red potatoes
· 1.00 grams (1/4 tsp), Coarse Kosher Salt
· 1 Tbsp. chopped, Chives, raw
· 1 Tbsp., Oil – Olive
· 1 Tbsp., Vinegar, Wine Red
· 1 cup, Cherry Tomatoes Raw
· 1 tsp, white sugar
Amount Per Serving
% Daily Value *
Total Fat 6 g 9 % ,Saturated Fat 2 g 8 % , Monounsaturated Fat 3 g , Polyunsaturated Fat 0 g, Trans Fat 0 g, Cholesterol 68 mg 23 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
for the preparation direction use original recipe link
Yum… dinner for 215 cal.
Last night I tried the “Meatless Monday” theme. I made a Broccoli and Cheddar Fritatta that I found on Foodnetwork.com, kinda. I’m not very good at following directions so I made a few changes. I was trying to reduce the calories to 200 so I could have a piece of toast with it. It was delish! Here are the changes that I made:
Only used 6 egg whites, just hubby and I eating, daughter said she needed meat and chose to go out to dinner. I thought 8 was a lot of eggs for 2 people. I just adjusted my pan size.
I hate red onion, I used a sweet vidalia onion they taste great and they don’t make me cry.
Lastly I only used 1/4 c. of cheese and I chose a low-fat sharp cheddar. I figured since I used fewer eggs, less cheese would be ok and it was. I think this would be great with a pepper jack cheese also.
I logged it at the 215 cal. just to be safe and only had 1/2 a slice of toast. I was full all evening and so was my husband. Definitely going to make this one again.