Wednesday, April 30, 2008

Weight loss - Turkey Meatloaf

Tasty Turkey Meatloaf
2 lbs. extra-lean turkey, ground
3 eggs, slightly beaten
1 medium onion, chopped
2 stalks celery, chopped
1 medium bell pepper, chopped
1 cup old fashioned oats
1 can tomatoes, diced
1 large jar marinara sauce
1 Tbsp. sea salt
1/2 tsp. pepper

Mix together all ingredients except for 1/2 jar of marinara sauce. Place in a large cast iron skillet or two loaf pans and cook at 350°F for 45 minutes then spread remaining marinara sauce on top and cook an additional 15 to 20 minutes. Makes 10 servings. High source of protein for your weight loss program and P90x program


Nutritional Information: (per serving)
Calories: 279
Protein: 26 g
Fiber: 4 g
Carbs: 24 g
Fat Total: 9 g
Saturated Fat: 3 g

Tuesday, April 29, 2008

Weight Loss - tofu

Tofu Burgers
1/2 lb. tofu
1/4 cup whole wheat flour
1 Tbsp. yeast
1 Tbsp. vegetable bouillon powder
Pepper, black (ground) to taste
1 Tbsp. low-sodium soy sauce
2 Tbsp. sesame seeds
1/2 small potato, chopped
1 clove garlic, crushed
1/2 small onion, finely chopped

Blend the tofu, potato, and onion in a food processor. Don’t make the mix too fine. Add remaining ingredients, shape into burgers, and bake at 350 degrees on a lightly greased cookie sheet for 15 to 20 minutes, turning at 10 minutes. Makes three burgers. Even though it is tofu, this burger will pack a lot of flavor and is great for your P90x and weight loss plan.


Preparation Time: 10 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 138
Protein: 7 g
Fiber: 3 g
Carbs: 17 g
Fat Total: 5 g
Saturated Fat: 1 g

Monday, April 28, 2008

weight loss quinoa stuffing

Thanksgiving Quinoa Stuffing
2 cups water
2 cups low-sodium chicken broth
2 cups quinoa
4 Tbsp. olive oil
1 cup celery, chopped
1 cup mushrooms
1/2 cup carrots, peeled and chopped
1/2 cup walnuts, chopped
1 cup squash, peeled and diced
2 stalks green onions, chopped
1/2 cup dried cranberries
1/4 cup fresh parsley, chopped
2 Tbsp. fresh mint, chopped
1 tsp. dried ground sage
1 tsp. dried thyme
Light oil cooking spray


Preheat oven to 350 degrees. In a large pot, bring water and chicken broth to a boil. Add the quinoa and bring back to a boil. Cover and reduce heat to a simmer for about 20 minutes. Once the quinoa has absorbed the water, take off stove and allow to cool. Add 3 Tbsp. olive oil to a pan. When hot, add squash and carrots and sauté until they begin to brown, then add celery, mushrooms, and green onions. Let the vegetables brown, and then remove from heat and mix into the quinoa. Add walnuts, cranberries, sage, thyme, parsley, mint, and 1 Tbsp. of oil into mixture. Spray a thin coating of cooking spray onto a 9-by-13-inch baking pan, and smooth mixture into pan. Cover with foil and bake for 15 minutes. Then, remove the foil and bake for another 5 minutes, until brown. Low fat stuffing that is great for your P90x routine or your weight loss programs
Preparation Time: 20 minutes
Cooking Time: 65 minutes
Nutritional Information: (per serving)
Calories: 143
Protein: 5 g
Fiber: 3 g
Carbs: 18 g
Fat Total: 7 g
Saturated Fat: 1 g

Sunday, April 27, 2008

Weight loss- Tomato Salad

Mediterranean Tomato and Cucumber Salad
2 medium tomatoes, diced
1 cup cucumber, diced
1/4 cup chopped scallions
1/4 cup fresh parsley, coarsely chopped
1/4 cup Kalamata olives
2 Tbsp. extra-virgin olive oil
1 Tbsp. white-wine vinegar
Salt and pepper to taste














Combine all ingredients in a medium bowl; toss gently to mix. Serve within 1 hour. Makes 4 servings. Low calorie, low fat, low carbs, great for your weight loss program and p90x routine.

Preparation Time: 20 minutes
Nutritional Information: (per serving)
Calories: 88
Protein: 1 g
Fiber: 1 g
Carbs: 5 g
Fat Total: 8 g
Saturated Fat: 1 g

Saturday, April 26, 2008

Weight loss - veggie pita

Grilled Veggie Pita
Tzatziki (yogurt sauce)
1/4 cucumber
1/4 cup low-fat yogurt
1/2 clove garlic
Sandwichbold>
1 whole grain pita (7-inch)
1-1/2 oz. feta cheese
1/3 bell pepper
1/3 carrot
1/4 medium onion
Olive oil
Seasoning of your choice




















Chop the cucumber into small pieces, mince the garlic, and combine with the yogurt to make tzatziki. Marinate for at least an hour (or better still, overnight). Slice the pepper, carrot, and onion in thin strips and place them on the grill. Spray lightly with olive oil and seasoning. Grill for 9 minutes, or to your liking. During the last minute or so of grilling, warm up your pita. Spread the tzatziki on the pita, then pile on the grilled veggies, and top with crumbled feta. Serves 1. Enjoy with your weight loss plan or your P90x plan

Friday, April 25, 2008

Weight loss rice wraps

Chicken and Rice Wraps
1 boneless, skinless chicken breast, cubed
1 clove garlic, minced
1/4 onion, chopped
Lettuce, romaine, torn into bite-size pieces
1 cup brown rice, cooked
2 whole wheat flour tortillas (6–8 inches)
1-2 Tbsp. fat-free dressing













Saute chicken with nonstick cooking spray, onions, and garlic. (Alternatively, you can use chicken chunks.) Cook or steam brown rice in the meantime. Assemble wrap: place desired amount of lettuce in the center of the tortilla, add half of the chicken, the dressing, then 1/4–1/2 cup of rice. Fold tortilla around contents and secure with toothpick if necessary. Serves 2. Great low fat meal for you P90x routine or your weight loss routine.

Preparation Time: 10 minutes
Cooking Time: 25 minutes
Nutritional Information: (per serving)
Calories: 332
Protein: 21 g
Fiber: 5 g
Carbs: 47 g
Fat Total: 5 g
Saturated Fat: 0.5 g

Thursday, April 24, 2008

weight loss bran muffins

Low-Fat Plum Bran Muffins
1-1/2 cups whole wheat flour
1/2 cups wheat bran or oat bran
1 Tbsp. baking powder
1/2 tsp. baking soda
3/4 cup apple butter
1/2 cup nonfat buttermilk or plain nonfat yogurt
2 egg whites
1 cup chopped skinned fresh plums (about 2 medium)
1/2 cup chopped prunes















Combine flour, bran, baking powder, and baking soda, and stir to mix well. Add the apple butter, buttermilk or yogurt, and egg whites, and stir just until the dry ingredients are moistened. Fold in plums and prunes. Coat muffin tins with nonstick cooking spray, and fill 3/4 full with the batter. Bake at 350 degrees for 16 to 18 minutes, or until a toothpick inserted comes out clean. Let sit for five minutes before removing. Serve warm or at room temperature.

These are a great treat for P90x or whatever your weight loss program is.

Depending on the size of your muffin tins, this recipe should make between 6 and 12 muffins.

Wednesday, April 23, 2008

Weight Loss Dijon Chicken

Grilled Dijon Chicken
2 skinless chicken breasts (thawed)
1 clove garlic, finely chopped
1/4 cup Dijon mustard
2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. olive oil










Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side. Serves 2. This will help you along with P90x and whatever weight loss plan you are using

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 314
Protein: 38 g
Fiber: 4 g
Carbs: 6 g
Fat Total: 15 g
Saturated Fat: 2 g

Tuesday, April 22, 2008

Weight loss - Burrito

Breakfast Burrito
1 10-in. whole wheat flour tortilla
3 egg whites (or 1/4 cup egg substitute)
1/2 oz. (2 Tbsp.) shredded, part-skim mozzarella cheese*
1/2 slice lean ham, chopped
2 Tbsp. salsa
Nonstick spray
Salt and Pepper













Spray pan with nonstick vegetable spray, and add eggs. Cook for two minutes, then remove eggs from pan and spoon onto the tortilla. Sprinkle with cheese and ham. Season with salt and pepper to taste. Roll tortilla and fillings up "burrito style," wrap in a paper towel, and microwave for 10 seconds. Serve with salsa. Serves 1. This will go great with your weight loss program and p90x

*You can use other low-fat cheeses if you prefer. Look for cheese with 5 grams of fat or less per one-ounce serving.

Preparation Time: 5 minutes
Cooking Time: 2 minutes
Nutritional Information: (per serving)
Calories: 357
Protein: 21.5 g
Fiber: 5 g
Carbs: 43 g
Fat Total: 10.4 g
Saturated Fat: 3 g

Monday, April 21, 2008

Weight Loss - Granola Treat

No-Trick Granola Treats
Canola oil cooking spray
2 cups granola, nonfat, sugar-free
1 cup whole-grain cereal (flakes)
2 cups miniature marshmallows
1-1/2 Tbsp. butter, unsalted
1/2 cup pumpkin seeds, roasted, unsalted
1/2 cup raisins

Remember, this is a "once-in-a-while" indulgence . . .

Coat a 9-inch square baking dish with cooking spray. Line pan with wax paper and let the edges hang over the sides of pan. Spray a thin coating of cooking spray on the wax paper. Coat a wooden mixing spatula or spoon with cooking spray for later use.

In a large saucepan, heat marshmallows and butter on medium heat until they are melted (about 3 minutes), stirring constantly. Take saucepan off heat. Use the coated spatula to mix the granola, cereal flakes, seeds, and raisins into the mixture. Scoop the mixture into the prepared pan, and then smooth and press mixture into an even layer with your hands (for best results, dampen your hands or spray them lightly with the cooking spray). Allow baking dish to cool. When cooled, turn baking dish over on a cutting board and pull the wax paper off. Cut cooled mixture into small squares. Makes 12 servings. Be conservative with this one, but it is okay to reward yourself from time to time on your weight loss plan and P90x

Preparation Time: 35 minutes
Cooking Time: 5 minutes
Nutritional Information: (per serving)
Calories: 121 Protein: 2 g Fiber: 1 g Carbs: 24 g Fat Total: 3 g Saturated Fat: 1 g

Sunday, April 20, 2008

Weight loss and Pumpkin Seeds

Roasted Pumpkin Seeds
Seeds, rinsed, from one medium pumpkin
Olive oil
Salt
(Optional coatings: 1/2 tsp. cayenne pepper or garlic powder, 1 Tbsp. curry powder or seasoning salt)

Preheat the oven to 300 degrees. Place seeds in a saucepan with water (2 cups water to every half cup of seeds) and salt, and bring to a boil. Simmer for about 10 minutes, then drain. Spread a tablespoon of olive oil over a cookie sheet, then spread pumpkin seeds on the cookie sheet in a single layer. Bake for 20 to 30 minutes or until seeds are lightly browned. Let cool completely in a medium-sized bowl. For spicy seeds, coat with one or more suggested spices before roasting. These are great snacks for your weight loss exercise program. Great snack for P90x too.

Preparation Time: 30 minutes
Cooking Time: 20-30 minutes
Nutritional Information: (per serving)
Calories: 285 Protein: 12 g Fiber: 0 g Carbs: 34 g Fat Total: 12 g Saturated Fat: 2 g

Saturday, April 19, 2008

Weight Loss Soup

Spicy Butternut Squash Soup
2 Tbsp. olive oil
2-1/2 cup onion, chopped
4 cloves garlic, minced
1 butternut squash, peeled, seeded, cut into 1-inch pieces
5-1/2 cup vegetable broth
1 tsp. crushed red pepper
3 tsp. chopped fresh thyme

Heat oil in large pot on medium-high heat. Add onions, sautéing until tender for about 10 minutes. Add garlic and stir for about one minute. Add squash, broth, and red pepper, and bring to boil. Reduce heat. Cover and simmer until squash is soft, about 45 minutes. Cool slightly.

Once it’s cooled, puree soup in batches in a blender until smooth. Return puree to pot. Add one teaspoon of thyme. If desired, thin soup with more broth. Simmer five minutes. Season with salt and pepper. Ladle soup into six bowls. Sprinkle with remaining thyme and enjoy, and also enjoy this soup with your weight loss plan and P90x.

Preparation Time: 15 minutes
Cooking Time: 10 minutes
Nutritional Information: (per serving)
Calories: 147 Protein: 5 g Fiber: 4 g Carbs: 23 g Fat Total: 5 g Saturated Fat: 1 g

Friday, April 18, 2008

Weight loss - Zesty Chicken

Zesty Chicken with Brown Rice
2 cups brown rice
4 cups water
4 skinless, boneless chicken breast halves, cut into 1-inch strips
1 can diced tomatoes, low-sodium
1 cup chili sauce, low-sodium
1-1/2 cups green pepper, chopped
1-1/2 cups cups celery, chopped
1/4 cup onion, chopped
2 cloves garlic, minced
1 Tbsp. fresh basil, chopped (or 1 tsp. dried)
1 Tbsp. fresh parsley, chopped (or 1 tsp. dried)
1/4 tsp. crushed red pepper
3/4 tsp. salt
3 Tbsp. olive oil

Heat 2 Tbsp. of olive oil in a large pot on medium heat. Add rice and stir until it starts to crackle (about 2 minutes). Add water and 1/2 tsp. of salt. Cover pot and bring to a boil, then reduce heat and allow to cook for about 30 minutes, until rice is soft. In a deep skillet, add 1 Tbsp. of olive oil and preheat over high heat. Cook chicken in skillet until no longer pink (about 4 minutes). Reduce heat and add all other ingredients. Bring to a boil, then reduce to a simmer and cover for 10 minutes. Serve over the cooked brown rice. Makes 4 servings. This meal is incredible and it is great for your weight loss programs and is zesty enough for your P90x routine

Preparation Time: 15 minutes
Cooking Time: 45 minutes
Nutritional Information: (per serving)
Calories: 310 Protein: 31 g Fiber: 5 g Carbs: 43 g Fat Total: 6 g Saturated Fat: 1 g

Thursday, April 17, 2008

Fruit Sorbet for Weight loss

Three-Fruit Sorbet
3 cups fresh fruit
3/4 cup soy milk or skim milk
4 fresh strawberries, sliced (optional)

Use any combination of fruit of your choosing, such as peach, banana, or pear. If you want to be healthy about it and get your fiber, leave the skin on the peach and pear. Put ingredients in blender and liquefy. Pour into container, cover, and freeze. Garnish each serving with sliced strawberry if desired. Makes 4 servings. This is a great low-calorie meal that will kick your weight loss plan into action and give you a treat for your P90x workout.

Preparation Time: 15 minutes (plus freezing time)
Nutritional Information: (per serving)
Calories: 107 Protein: 3 g Fiber: 4 g Carbs: 26 g Fat Total: < 1 g Saturated Fat: 0 g

Wednesday, April 16, 2008

Yogurt for weight loss

Power Yogurt Breakfast
1 cup plain, low-fat yogurt
3 Tbsp. wheat germ
3 strawberries, sliced
1/2 banana, sliced
1 tsp. toasted coconut shreds














Add wheat germ to yogurt and stir to combine well. Top with strawberry and banana slices, then sprinkle with coconut for a delicious garnish and added texture. If you have a craving for extra sweetness, add half a teaspoon of honey. Serves 1. A great way to give you energy for your weight loss program and p90x program

Nutritional Information: (per serving)
Calories: 396
Protein: 25 g
Fiber: 10 g
Carbs: 61 g
Fat Total: 5 g
Saturated Fat: 2 g

Tuesday, April 15, 2008

Grapefruit and weight loss

Port Wine Broiled Grapefruit
2 grapefruit
2 Tbsp. port wine

Preheat broiler. Cut grapefruit into halves and section. Place grapefruit in a baking pan, sprinkle with wine, place pan about 2 inches from the broiler, and broil about 5 minutes. Watch carefully so they don’t burn. Serves 4. Great snack for your weight loss program and P90x plan.

Preparation Time: 5 minutes
Cooking Time: 5 minutes
Nutritional Information: (per serving)
Calories: 58 Protein: 1 g Fiber: 3 g Carbs: 13 g Fat Total: 0 g Saturated Fat: 0 g

Monday, April 14, 2008

Gravy with your Weight Loss

Vegetarian Gravy
3 cups water
1/4 cup minced onion
3 Tbsp. mushrooms, finely diced
3 cloves garlic, minced
1-1/2 tsp. Worcestershire sauce
4 Tbsp. whole-wheat flour
3 tsp. parsley, minced
3 tsp. olive oil
Pepper to taste

In a skillet, sauté onion, mushrooms, and garlic in 1/2 of the olive oil for a couple of minutes, and then transfer them to a bowl. Add the remaining oil and stir the flour into the skillet; continue to stir until the flour browns. Next, add the water and whisk until it starts to boil; then add Worcestershire sauce and allow mixture to thicken (about 5 minutes in total). Add in the onion, mushrooms, and garlic and cook for 1 minute more, and then remove from heat. Tip: if gravy is too thick, slowly stir in more warm water to make it thinner. Makes 12 to 14 servings. Perfect for your weight loss routine and P90x routine.

Preparation Time: 10 minutes
Cooking Time: 12 minutes
Nutritional Information: (per serving)
Calories: 48 Protein: 2 g Fiber: 1 g Carbs: 9 g Fat Total: 1 g Saturated Fat: 0 g

Sunday, April 13, 2008

Chicken soup and weight loss

Chicken and White Bean Soup
4 cups roasted chicken meat, skinless, shredded
1 can cannellini (white kidney) beans, rinsed
2 tsp. extra virgin olive oil
2 leeks, cut into 1/4-inch rounds (white and light green parts only)
1 Tbsp. fresh sage, chopped (or 1/4 tsp. dried)
3 cups chicken broth, low-sodium
2 cups water

Heat oil in a large saucepan over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase to high heat, cover, and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot. Makes 8 servings. Enjoy it with your weight loss plan. Chicken Soup is great for P90x.

Preparation Time: 15 minutes
Cooking Time: 15 minutes
Nutritional Information: (per serving)
Calories: 231 Protein: 26 g Fiber: 3 g Carbs: 15 g Fat Total: 7 g Saturated Fat: 2 g

Saturday, April 12, 2008

Pasta for Weight loss

Pasta Primavera
2 cups farfalle (bowtie) pasta
1-1/2 Tbsp. olive oil
1 clove garlic, minced
3/4 cup broccoli florets, chopped
1/2 cup zucchini, sliced thin
3/4 cup carrots, sliced thin
1/2 cup green beans
1/4 cup peas
2 cups ripe tomatoes, chopped
2 tsp. parsley
1 Tbsp. fresh basil, chopped
1 tsp. thyme
1 tsp. oregano
1/4 cup reduced-fat Parmesan cheese, grated
Salt, black pepper, and red pepper flakes to taste

In a large pot, bring a quart of water to a rolling boil and add a few small drops of olive oil into the water (to keep the pasta from sticking). Add pasta and cook for about 8 to 10 minutes, or until al dente. Meanwhile, heat remaining oil in a large skillet; add in the garlic and let it cook for no longer than 1 minute. Add broccoli, zucchini, carrots, green beans, and peas, stirring often, allowing them to become tender but crispy (about 3 minutes). Add tomatoes, parsley, basil, thyme, and oregano. Simmer for 2 minutes, until tomatoes become tender but still somewhat firm. When pasta is ready, drain in a colander and set aside in a large bowl. Add sauce to pasta and sprinkle with Parmesan (adding salt, black pepper, and red pepper flakes to taste). Toss and serve immediately. Makes 6 servings. Great for your Weight loss program and P90x workout.

Preparation Time: 15–20 minutes
Cooking Time: 10–12 minutes
Nutritional Information: (per serving)
Calories: 198 Protein: 5 g Fiber: 6 g Carbs: 35 g Fat Total: 5 g Saturated Fat: 1 g

Friday, April 11, 2008

Oat Waffles for weight loss

Cashew 'n' Oat Waffles
2 cups rolled oats
1/2 cup raw cashews
1 pinch salt
1 Tbsp. canola oil
1 cup water

In a food processor or blender, grind up oats and cashews coarsely. Add salt, oil, and water and blend thoroughly. Pour into waffle iron and cook until golden brown. Serves 4. great for your weight loss exercise program, and P90x

Preparation Time: 5 minutes
Cooking Time: 4 minutes
Nutritional Information: (per serving)
Calories: 267 Protein: 9 g Fiber: 5 g Carbs: 31 g Fat Total: 13 g Saturated Fat: 2 g

Thursday, April 10, 2008

Weight Loss with Shrimp Scampi

Shrimp Scampi
1/2 lb. medium shrimp, peeled and deveined
2 Tbsp. olive oil
2 Tbsp. lemon juice
1 Tbsp. white wine
1 Tbsp. fresh parsley, chopped
1 Tbsp. sweet basil, chopped
1 Tbsp. yellow pepper, minced
1 Tbsp. sweet red pepper, minced
1 tsp. crushed garlic
Fresh ground pepper to taste
Crushed red pepper to taste (optional)

In a large nonstick sauté pan, heat olive oil, add yellow pepper, sweet red pepper, garlic, parsley, basil, and crushed red pepper. Sauté vegetables till glossy and tender, then add shrimp and sauté till they curl and turn pink. Add lemon juice, white wine, and fresh ground pepper. Reduce heat and let simmer for about 15 minutes, or until juices reduce and thicken. Serve as is or over a bed of angel hair pasta. Serves 2. Great for your weight loss program and P90x workout routine

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 300 Protein: 30 g Fiber: 0 g Carbs: 6 g Fat Total: 16 g Saturated Fat: 3 g

Wednesday, April 09, 2008

Waffles and Weight Loss

Flax Waffles
2 cups whole wheat flour
1 cup white flour
4 Tbsp. sugar
6 Tbsp. baking powder
4 Tbsp. ground flaxseed
1/2 tsp. salt
4 eggs
3 cups skim milk
1/4 cup olive oil

Mix dry ingredients. Mix wet ingredients separately. Then, mix everything together and whisk until smooth. Pour about 3/4 of a cup of batter at a time onto waffle iron. Cook the waffles until they almost stop steaming. Makes about 11 waffles. If you don’t eat them right away, you can freeze them. Almost everyone loves waffles, and now you can enjoy them while doing your weight loss program
and P90x.

Preparation Time: 10 minutes
Cooking Time: 5 minutes
Nutritional Information: (per serving)
Calories: 245
Protein: 9 g
Fiber: 4 g
Carbs: 36 g
Fat Total: 9 g
Saturated Fat: 1.5 g


Tuesday, April 08, 2008

Tri Tip and Weight Loss

BBQ Tri-Tip
1-3/4 lb. tri-tip roast
Marinade ingredients
2 tsp. grated ginger
3-4 cloves garlic
3 Tbsp. plum jam, or your favorite
1/2 cup soy sauce
1 tsp. sesame oil
1/2 cup water
1 bunch green onions, sliced in half
1-2 serrano chiles, sliced
Salt and pepper

Place all marinade ingredients except onions and chiles in blender. Blend until smooth; add onions, chiles, and salt and pepper to taste. Wash roast thoroughly, place in casserole dish and marinate in refrigerator 2-3 hours. Allow at least 1-1/2 hours to cook a 3 to 4-pound roast. Pierce meat with a knife several times so liquid can penetrate. Place whole roast on hot grill; brown five minutes each side. Turn heat to medium and cook slowly, turning and basting every 10-15 minutes. Cook to desired doneness. (If it's cool or windy, you may want to use the cover to keep heat in.) Transfer meat to platter and slice thinly across grain. Serve with marinade or horseradish sauce. (Mix plain, almost-no-calorie horseradish with lite Cool Whip to taste.) Serving size: 2.5 oz This meal will not only melt your mouth but it will also help you melt off those pounds for your weight loss workout. Protein for you p90x plan

Nutritional Information: (per serving)
Calories: 150 Protein: 21 g Fiber: n/a Carbs: 4 g Fat Total: 5 g Saturated Fat: n/a

Monday, April 07, 2008

More Curry for Weight Loss

Chicken Chickpea Curry
2 Tbsp. vegetable oil
1 pound chicken breast tenders
1 medium onion, chopped
3 cloves garlic, crushed
1/2 tsp. mustard seed
1 tsp. ground turmeric
1 tsp. ground cumin
1 tsp. ground coriander
1 tsp. chili powder
1 tsp. salt
2 Tbsp. tomato puree
1 (8-ounce) can chickpeas (garbanzo beans), drained
1 (14-ounce) can diced tomatoes
1 cup low-sodium chicken or vegetable broth

Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Cook chicken tenders in oil until golden brown. Set aside. Using the same pan, heat remaining 1 tablespoon oil over medium heat. Cook onion, garlic, cumin, and mustard seed in oil for 3 to 5 minutes, or until the onion is soft. Season with ground turmeric, cumin, and coriander, chili powder, and salt. Mix in tomato puree, then stir in chicken, chickpeas, diced tomatoes, and vegetable stock. Bring to a boil, reduce heat to medium-low, and simmer for 20 to 25 minutes. Makes 4 servings. Very high in protein and low in fat so don't feel like your cheating your weight loss exercise programs or P90x workout.

Preparation Time: 15 minutes
Cooking Time: 35 minutes
Nutritional Information: (per serving)
Calories: 290 Protein: 31 g Fiber: 4 g Carbs: 20 g Fat Total: 10 g Saturated Fat: 1 g

Sunday, April 06, 2008

Pancakes and Weight Loss?

Healthy Pancakes
2 eggs, lightly beaten
1/4 cup canola oil
2 cups lowfat milk
2 teaspoons baking soda
1/2 cup wheat germ
1/2 teaspoon salt
1 1/2 cups whole wheat pastry flour

In a medium bowl, mix eggs with oil and buttermilk. Stir in baking soda, wheat germ, salt and flour; mix until blended. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle. Brown on both sides, turning once. Makes 8 servings. A great and easy breakfast for your weight loss programs and to kick start your P90x program.

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Nutritional Information: (per serving)
Calories: 208 Protein: 8 g Fiber: 4 g Carbs: 23 g Fat Total: 10 g Saturated Fat: 2 g

Thursday, April 03, 2008

Weight Loss Cheese Tart

Sweetheart Surprise Cheese Tart
Canola oil cooking spray
12 sheets low-fat graham crackers, crushed
1/2 cup Grape-Nuts cereal
1 Tbsp. Canola oil
2 Tbsp. orange juice
2-1/2 cups low-fat ricotta cheese
1/2 cup plain nonfat yogurt
1/3 cup granulated sugar
1/ Tbsp. lemon juice
2 tsp. vanilla
1/3 cup chocolate chips
2 cups sliced strawberries
2 Tbsp. granulated sugar

Preheat oven to 350 F.

Lightly coat a 10-inch spring-form pan with cooking spray.

In a food processor, blend crushed graham crackers, Grape-Nuts, canola oil and orange juice. Press mixture into the prepared spring-form pan.

In a small bowl, blend together ricotta cheese, yogurt, 1/3 cup sugar, lemon juice and vanilla. Spoon onto graham cracker crust.

Bake 35 minutes, remove and immediately sprinkle with chocolate chips. Cool to room temperature. Top with sliced strawberries and sugar. Refrigerate until well chilled and serve. Makes 10 servings. A wonderful low fat delight for your weight loss plan and P90x routine.

Nutritional Information: (per serving)
Calories: 247 Protein: 12 g Fiber: n/a Carbs: 37 g Fat Total: 6 g Saturated Fat: 2 g