Garlic Sesame Spinach 1 tbsp. of olive oil 4 fresh garlic cloves, minced 1/4 tsp. of red pepper flakes 1lb of fresh spinach, stemmed and lightly washed 1 tsp. of sesame seeds oil 2 tbs. of sesame seeds 1/4 tsp. of kosher salt, if desired 1.4 tsp. of ground pepper
In a large skillet heat oil garlic and red pepper flakes and saute 30 seconds. Add spinach and use tongs to stir fry about 2 minutes or until the spinach wilts. Add sesame oil, cook for a minute. Sprinkle with sesame seeds, the salt and pepper. 6 carbs 90 calories.
Add Cannellini Beans to make this meal more dense... High in iron, magnesium, and folate, low-fat, high in fiber and helps cut cholesterol.
Fitness Minutes: (13,972)
10/31/13 7:43 P
For cooking you need firm tofu. The silken stuff can be used in things like deserts and smoothies to make sure you get enough protein. You find both in the refrigerated section of the store - the firm stuff is usually kept with the veggie burgers and other vegetarian meat substitutes. Alternately, if you have an Asian grocery store you should be able to find them there. You could also try fish (a lot of them are low fat and fairly low in calories. What fats they do have are often Omega 3. Seafoods (shrimp, crab, lobster, clams) are good too once in awhile although they can be a bit pricey depending on where in the country you live, and don't forget turkey, whole or ground.
I've been cutting back my meat intake and adding beans instead to a lot of recipes. It's not exactly a "substitute" but I don't like cooked tofu. There's lot of different kinds out there and they're much easier to find than tofu. Experiment!
Edited by: SHAELILY at: 10/31/2013 (17:08)
current weight: 172.0
Fitness Minutes: (1,306)
9/7/13 1:41 A
"Life is all about choices. I can make choices in line with my goals or choices that oppose them, but in the end the choice is mine. I CHOOSE to take an ACTIVE role in my health, for I am the master of my life and have a vision for what I shall become. Every day I work hard to bring this vision into existence. So it is and so it shall be!"
I use lentils. You cook in the slow cooker with one container of stock, 3 cloves garlic, salt and an extra cup of water for 10 hours on low. When you get back the liquid has been absorbed and the lentils are mushy and taste great. Roughly mash them and then you can use them pretty much as TVP without having to worry about tofu intolerance! :)
I use tofu in stir fry all the time. You want to get firm or extra firm tofu. If you have the time, you can drain excess water from it by wrapping the block of tofu in paper towels, putting it on a plate, and then putting another plate on top with a weight on it (a can or two of beans or other vegetables works great for this.) When you're ready to cook, just cut the tofu into 1-1.5 inch cubes. I like to sauté the tofu in a little oil before adding the vegetables to brown it a bit, but this step is not necessary. You can always add the tofu in with the vegetables and cook for a few minutes until heated through.
For tacos or quesadillas (or chili!) I like to use textured vegetable protein (TVP) which has a similar texture to ground beef.
In terms of where to find these at the grocery store: tofu is always refrigerated (not frozen) and in most stores I've been it's usually in the produce section. TVP is usually found dry in the health food section. There is also a vegetarian type crumble that is similar which is found in the freezer section (usually in a separate health food section in my experience).
If you haven't had tofu before, give it a try. My mother who was adamant that she would never like tofu and thought I was crazy for liking it now finds that she actually misses tofu when we haven't had it in awhile. (I love to use it in Thai curries myself.)
My husband likes potatoes cut in half, green beans and polish sausage cooked together in pressure cooker. Pretty fast meal and while it is cooking you can slice tomatoes, make salad, or fix some apples to go with...
Fitness Minutes: (2,895)
9/1/13 9:45 A
1-1 1/2 - 2 ounce envelope white sauce mix 4 cups water 1-14 ounce can vegetable broth 1 1/2 cups sliced fresh mushrooms 1/2 cup chopped onion 3 cloves garlic, minced 1/2 teaspoon dried basil, crushed 1/4 teaspoon salt 1/4 teaspoon dried oregano, crushed 1/8 teaspoon cayenne pepper 1- 7 or 8 ounce package dried cheese tortellini (about 2 cups) 1-12 ounce can evaporated milk 6 cups fresh baby spinach leaves or torn spinach Ground black pepper (optional) Finely shredded Parmesan cheese (optional)
1. Place dry white sauce mix in a 3-1/2- or 4-quart slow cooker. Gradually add the water to the white sauce mix, stirring until smooth. Stir in broth, mushrooms, onion, garlic, basil, salt, oregano, and cayenne pepper.
2. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2-1/2 to 3 hours.
3. Stir in dried tortellini. Cover and cook on low-heat setting for 1 hour more or high-heat setting for 45 minutes more.
4. Stir in evaporated milk and fresh spinach. If desired, sprinkle individual servings with black pepper and Parmesan cheese.
Makes 4 servings.
current weight: 193.0
Fitness Minutes: (1,818)
771 8/21/13 3:47 P
Instructions 1. Pierce potatoes with a fork. Microwave on HIGH 13 minutes or until tender. Cut in half; cool slightly.
2. While potatoes cook, heat oil in a saucepan over medium-high heat. Add onion; sauté 3 minutes. Add broth. Combine flour and 1/2 cup milk; add to pan with 1 1/2 cups milk. Bring to a boil; stir often. Cook 1 minute. Remove from heat; stir in sour cream, salt, and pepper.
3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with a paper towel; microwave on HIGH for 4 minutes. Crumble bacon.
4. Discard potato skins. Coarsely mash potatoes into soup. Top with cheese, green onions, and bacon.
Special Notes I absolutely love potato soup - this one allows you to enjoy without the guilt. Each serving size is 1 1/4 cups. Add a salad and you have a hearty and satisfying meal.
current weight: 193.0
Fitness Minutes: (1,818)
771 8/21/13 3:45 P
8 oz. rigatoni 2 cups reduced sodium chicken broth 3 garlic cloves, minced ¾ pounds turkey kielbasa sausage, sliced thin 1 tsp. dried oregano 1 Tbsp. olive oil 1 (14-oz.) can white cannellini beans, drained 1 (14oz.) can no salt added diced tomatoes, well drained 6 oz. (6 cups) baby spinach leaves 6 Tbsp. finely grated fresh Parmesan cheese Freshly cracked black pepper
1. Cook the pasta according to package directions in a large pot. Drain and set aside. 2. Pour the chicken broth and garlic into the same pot. Place over medium-high heat and bring to a simmer. Add the sausage, oregano and olive oil. Stir well. 3. Stir in the beans, tomatoes and cooked pasta to the pot. Place the spinach on top of mixture. Cover with a lid and turn off the heat. Allow to steam for about 1 minute, just until spinach has begun to wilt. Stir mixture. 4. Serve with a heaping tablespoon of Parmesan cheese on top and seasoned with black pepper to taste.
Fit Tip: Because the broth and sausage add plenty of sodium to this dish, I recommend using no-salt-added tomatoes. Many brands now offer versions some of which have as little as 1/10 of the sodium in the regular variety.
1 Tbsp vegetable oil 1 medium onion, chopped 1 red bell pepper, chopped 1 green bell pepper, chopped 2 celery ribs, chopped 1 tsp minced garlic 1 ½ tsp dried thyme 1 ½ Tbsp Wondra or all-purpose flour 1 (14-oz) can diced tomatoes 1 cup reduced-sodium chicken broth 1 Tbsp Worcestershire sauce ½ tsp hot sauce 1 lb medium shrimp, peeled and deveined Black pepper to taste
1. Heat the oil in a large saucepan over medium heat. Add the onion, bell peppers and celery. Cover and cook for 7-8 minutes, stirring occasionally until the vegetables are softened. Add the garlic and thyme and sauté for 1 minute.
2. Sprinkle the flour over vegetables and stir. Add the tomatoes, broth, Worcestershire and hot sauce. Cover and simmer for 5 minutes.
3. Remove the lid and add the shrimp. Stirring often, cook the shrimp for 4-5 minutes or until shrimp is pink and fully cooked. Add the black pepper to taste.
Make chili but use Jennie O 99% Fat Free Ground turkey instead of Ground beef...it tastes the same. The 99% fat free has no skin added to the mix.
Turkey Burger If you skip the starchy bun, a turkey burger instantly becomes a hearty, satisfying low-carb meal. Bring your burger to the next level by topping it with a slice of tomato, red onion, reduced-fat cheese between a slice of rye topped with a lettuce leaf. Round out your plate with plenty of steamed, roasted, or lightly sautéed non-starchy vegetables, such as green beans, asparagus, or spinach. Jennie O turkey 99% fat Free Ground Turkey 120 calories for 4 ounces.
Veggie Stir-Fry A stir-fry is the perfect diabetes-friendly meal and a smart substitute for greasy, fattening Chinese takeout if you choose the right ingredients and skip the rice. A healthy stir-fry combines lean protein with moderate amounts of fiber-rich, non-starchy vegetables. Start by sautéing a colorful mix of vegetables (like onions, bell peppers, mushrooms, snow peas, carrots, and broccoli) over medium-high heat. Then toss in about 6 ounces of lean protein., like pork tenderloin. Drizzle your stir-fry with low-sodium soy sauce, sesame oil, and chili sauce if desired. This dish is so voluminous and filling that you won't even miss the starchy rice! Don' Turkey Mac 20 Ounces of Ground Turkey Breast 1 Can Chili Beans 1 Can diced tomatoes 1 can green Chilies 2 Tbs of Cumin 1 Tsp of Rosemary 2 Ounces of Dreamfield's Pasta or Brown Rice Pasta *Trader Joe's or Hodgson Mills @ Walmart t forget to adding sesame seeds that help your arteries stay clean.
Pepper and egg sandwiches......Spinach Salad with 2 slices of crumbled bacon, 1 Sliced Eggs, 10 Sliced mushrooms, sprinkle of of Parm, 1, medium tomato into wedges or 10 grape tomatoes, Ken's Ceasar Lite Dressing, Spinkle of flaxseeds on top.
Stuffed Green Pepper Made with Ground Sirlion or ground turkey, Chopped Fresh Tomatoes, Garlic, 1/2 Onion Chopped, 1 Small Can of Tomato Sauce 2 Sugars 4 carbs....no rice
Shrimp Scampi 12 Large cooked Shrimp only 90 calories ...Sautee garlic cloves and butter, put cooked shrimp in sauce and toss for a minute, add some parm, toss until shrimp are hot maybe another minute. Serve with Brussels spouts, green beans or asparagus and 1/2 cup of WILD RICE.
3 ounces of grilled salmon over 1 cup of steamed spinach 151 calories and 1 cup of wild rice 164 calories...add some sliced or chopped onion and a few sliced mushrooms to the rice to make the meal denser.
Easy Tacos 1/2 lb ground turkey, shredded pork loin 1/2 can whole kernel corn, drained ( freeze rest with liquid) 1/2 onion diced small 1 can green chili's (optional) 1/2 packet of taco mix or less to flavor Shredded lettuce, chopped tomato or salsa A dollop of sour cream on top Brown turkey meat & onion in a little Olive Oil or sprayed with Pam...add drained corn, taco mix. Prepare taco shell with a little lettuce, chopped tomato or salsa...add mixture and serve. Add refried beans for variation.
Or just use some left over spaghetti noodles with the sauce and fill the taco....it's really good! Try tuna or salmon tacos too!
Breakfast taco, scramble egg with green pepper and onion, Stuff the taco with mix and lettuce and top with chopped tomatoes or salsa...Have 2
Easy Pork Chops A chop has about 200 calories! Get center cut or loin chops which is leaner. Grill chops under the broiler 8 minutes on one side, 7 minutes on the other and then add a dollop of ketchup and a dollop of sour cream on top and grill an additional minute. Add a salad or steam up some frozen broccoli. Add a baked potato or a sweet potato.
We don't eat beef at our house and my son just announced that he doesn't want to eat chicken anymore (we got 3 egg laying chickens this spring and he is having issues about chickens being pets yet being eaten)
I was wondering about using tofu. I am not a cook, so I need something easy to fix. What kind of tofu would you put in an oriental stir fry for instance? Do you buy it in the freezer section? What kind would you put in tacos/ quesadillas?
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