Posts
All Comments
Beach Club Crab Cakes
Serves 6 @ 2 pts each
Ingredients:
1 lb jumbo lump crab meat
1 egg beaten
3/4 tsp old bay seasoning
1/4 cup light mayo
1 T parsley chopped
1 tsp dijon mustard
1 dash hot sauce
squeeze juice of 1/4 fresh lemon
Prep:
Blend all ingredients together and add crab meat. Add 1/4 cup extra fine bread crumbs to mix and chill 15 min. After chilling form into cakes and bake at 350 for 15 min or until brown. USE FINGERS TO MIX NOT UTENSILS!!!
Quickie Mexican Chicken Breast
Serves 4 @ 4 pts each
Ingredients:
1 pkg Taco seasoning (your favorite...I like Taco Bell is best)
4 (4 oz) chicken breasts
1 cup salsa
1/4 cup non-fat sour cream
Prep:
Put chicken & taco seasoning in plastic bag; shake and coat well. Place in
sprayed (nonstick cooking spray) casserole dish. Bake 30 minutes in a
375 degree oven. Top with salsa about 5 minutes before done, then top with sour cream.
If you think healthy foods are expensive, check out internet coupons. The web is overloaded with savings on good-for-you options such as fat-free milk, low-fat yogurt, and organic egg, just waiting for you to hit print! To find incentives that will improve your diet, check out some of your favorite healthy-food companies, such as Stonyfield Farm and Organic Valley, or visit mambosprouts.com for a collection of coupons for natural, organic and nutritious items.
Here it is .... another Menu Monday! These seem to roll around rather quickly - LOL! Now, just a heads up, I still like soups even in the summer months and I still use my crock pot. Therefore, you will still see these on my menus. I have found soups to be very easy on busy days. Plus, they are filling! If you are not thrilled with what I have planned....mix and match it! Look at other recipe post and make your own - even from other previous weeks. Have fun with it....that's what it's all about!
CLICK HERE FOR THIS WEEKS MENU!
Everyone have an awsome week!
What About Our Kids?
Most people understand and recognize that obesity has become an epidemic among children. Less is known about why, with much of the blame going to fast food restaurants, portion sizes, school lunches, and parents. And of course many overweight kids simply eat too much, especially unhealthy foods, and aren't active enough.
A recent study in the Journal of Pediatrics, Risk factors for childhood overweight: a prospective study from birth to 9.5 years, found several reasons for why children become overweight. These include:
* having overweight parents, which gave their children a 48 percent chance of becoming overweight too
* children with highly emotional temperaments, which was characterized as an 'active personality' with high levels of 'anger/frustration'
* parents who had low concerns about their child's thinness
* children who had frequent tantrums over food, which may have caused parents to give their child extra food and calories to decrease the tantrums
* children who slept less during the day. In fact, children who later became overweight were found to sleep about 30 minutes less during the day than non-overweight children. This is likely because they were less active during the day, and so were less tired than more active children.
Although the results of this study aren't going to fix the obesity epidemic, it does provide some risk factors for parents to look for and identify so that they can change the behaviors that can lead to obesity. So if your child has frequent tantrums over foods, like wanting to eat frequent 'junk food' snacks or drink a lot of juice, learn not to give in and provide healthier snacks. Or if your child seems to take fewer or shorter naps than other children, work at getting him more active during the day. And of course, overweight parents should learn as much as they can so that the whole family can learn to lead a healthier lifestyle.
Frozen Watermelon Virgin Margaritas
Substitute other fruit for the watermelon for an almost endless variety of great drinks!
4 cups watermelon chunks, seeds removed
6 tablespoons fresh lime juice
2 tablespoons sugar
4 cup ice cubes
1/8 teaspoon table salt
1/2 lime, cut into wedges for garnish
Combine all ingredients in a blender; pur e until smooth. Divide among 4 glasses. Garnish with lime wedges.
Serves 4
WW Pts = 1
2 Point Shake
1 cup skim milk
2 tablespoons fat-free, sugar-free pudding mix - any flavor
1 tablespoon Cool Whip
1 teaspoon vanilla extract
8 ice cubes
Put all into a blender and process until smooth and thick.
Serves 1
WW Pts = 2
Red Hot Candy Fluff
1 20 oz can of crushed pineapple
2 oz Red Hot Candies
2 Cups Miniature Marshmallows
1 8 oz container fat free cool whip
Mix pineapple & candy. Cover & refrigerate 8 hours or more to allow candy to dissolve. Stir in marshmallows and cool whip. Cover & refrigerate until ready to serve.
Serving Size = 2/3 C
WW Pts = 2
As you make eating choices during your day, some mistakes are easy to avoid -- that fried chicken you were eyeing at lunch didn‘t make its way to your plate, and that candy bar your friend offered to split with you wasn't the least bit tempting. But what about those sneaky foods that sound healthy but aren’t? Have you been tripped up by these five not-so-smart choices disguised as health foods?
1. Bran muffins.
A bakery bran muffin can pack in around 500 calories and as many as 25 grams of fat! Fat-free muffins aren’t necessarily a better choice, either, because they contain more sugar, which only ups the calorie-count. If you are aiming for a fiber fix, you might be getting fooled there, too. Many commercially-produced bran muffins don’t actually have that much bran in them, which means the fiber count is lower than you think; try to find a variety that offers about five grams of fiber per serving. A better choice? A serving of bran flake cereal such as Kellogg’s All-Bran provides those five grams of fiber and then some, and even with one cup of fat-free milk and some sliced strawberries, has only 200 calories.
2. Tuna salad.
Tuna itself is a smart choice for anyone, whether you’re managing your weight or you want to get more omega-3 fatty acids in your diet. It’s a great protein source which will help you feel fuller longer than many other foods. But mix in all the other yummy stuff that goes in tuna salad, and tuna becomes a diet disaster. At my favorite deli, the tuna salad sandwich packs in a whopping 620 calories and almost 40 grams of fat. That’s more fat than three McDonald’s hamburgers. Swap tuna for turkey (hold that mayo!) and you’ll be much better off.
3. Energy bars.
Unless you’re super-active or an athlete, energy bars aren’t a smart choice when you’re watching your waistline. Although fortified with nutrients, weight-wise, they’re not much better than a candy bar -- a typical protein bar has about 200 to 300 calories. Instead of viewing these bars as a health food, they should be considered a treat and you should take into account their caloric content as you would any other food that you fit into your calorie budget. If you are accustomed to having a bar in the afternoon for an energy boost, consider having just half and wrapping the other portion up for tomorrow.
4. Frozen entrees.
Frozen entrees have definite good points, such as automatic portion control and being a quick, convenient alternative to fast food. If you shop carefully, you can find a variety of healthful, low-fat varieties on the market today, but there is a “hidden” minus to some frozen entrees: sodium. Many frozen meals have as many as 400 to 500 milligrams of sodium. Eat a few of these meals in one day, and that’s near the recommended sodium limit for the entire day! Excess sodium can lead to high blood pressure, something you’re already at risk for if you are overweight. Avoid any frozen meals that contain more than 600 milligrams of sodium in a serving; healthier choices will have 480 milligrams or fewer.
5. Granola.
Although granola often has the words “all natural” in front of it, that doesn’t make it a good choice for dieters. While the individual components of granola are in fact healthful -- oats, raisins, almonds -- the pieces are held together with oil which markedly increases the fat and calorie count. Some varieties have as many as 200 to 400 calories in a single serving, such as my former favorite, which packs in 220 calories a half cup! Try to find a low-fat version, but keep an eye on calories, too. A better way to work in more whole grains -- choose a bowl of oatmeal instead and you’ll save yourself hundreds of calories and slash your fat intake. (My favorite variety is Quaker Weight Control oatmeal in banana bread flavor!)
Gingerbread Cupcakes
1 1/2 cup flour
2/3 cup sugar
1 t ginger
1 t cinnamon
1 t allspice
1 1/2 cup applesauce
1 cup molasses
3 large egg whites
3 cups lite whipped topping
Preheat oven to 325° - coat 2 12-cup muffin tins with Pam
Combine dry ingredients - mix well add wet ingredients, stir until well combined. Fill tins 3/4 full with batter. Bake about 40 minutes. Cool and top with lite whipped topping.
WW Pts = 3 per cupcake
Cheese Stuffed Baked Potatoes
4 baking potatoes
1 cup low fat cottage cheese
1/4 cup skim milk
3/4 cup grated mozzarella cheese, reduced fat
1/4 cup mild salsa
Scrub the potatoes and put in a 450 degree oven. Bake until tender, 45 minutes to an hour.
Meanwhile, blend the cottage cheese and milk in the blender until they are smooth. Put into a bowl and stir in the mozarella and salsa.
When the potatoes are done and are cool enough to handle, cut them in half lengthwise and scoop out the flesh into the bowl of cheese and salsa. Mix well. Put shells on a baking sheet. Spoon the cheese mixture into the potato shells and return them to the over for 15 to 20 minutes, until they are brown and crusty.
Serving = 1 potato
WW Pts = 2
Sorry everyone for the delay - DD got hurt so we had to drop everything and rush to the ER, stay at the hospital and now we are finally home. She has a stage 2 concussion....no not from cheerleading (LOL) from goofing off! If I would have thought quick enough, I should have taken my laptop with me! O.K.- you have waited so patiently ...
CLICK HERE FOR THIS WEEKS MENU!
Quick Barbecue Meatloaf Recipe
1 pound ground round
1/2 cup barbecue sauce, divided
1/4 cup frozen chopped onion, pressed dry
1/4 cup Italian-Seasoned dry breadcrumbs
2 large egg whites
1/4 teaspoon pepper
1. Preheat oven to 375°F
2. Combine meat, 1/4 cup barbecue sauce, onion, breadcrumbs, egg whites, and pepper in a large bowl; stir well.
3. Shape mixture into a 7x5" loaf on a rack in a roasting pan. Spread remaining 1/4 cup barbecue sauce over loaf. Bake at 375°F for 25 minutes or to desired degree of cooking.
WW Pts = 5
Monterey Chicken
4 (5 oz) Boneless Skinless Chicken Breasts
1/4 Cup Barbecue Sauce
1/4 Cup Hormel Real Bacon Bits
1 Cup 2% Colby and Monterey Jack Shredded Cheese*
1 (14 oz.) Can Rotel (Diced Tomatoes with Green Chilies), drained
Sliced Green Onions
Pepper
Preheat oven to 400°F. Pound out the chicken breasts to flatten. Season each with a little pepper. Cook the chicken in a skillet sprayed with non-stick cooking spray over medium-low heat until no longer pink. Place each breast onto a baking sheet and top each breast with 1 tablespoon of barbeque sauce, 1/4 cup cheese, 1/4 cup tomatoes, green onions and 1 tablespoon of bacon bits. Place into the oven and bake until the cheese has melted (about 5 minutes).
* My Modifications: I used 1/4 cup of cheese per TWO chicken breasts and did not use the bacon bits (was out). This changed the points to 5 pts per serving. I almost left off the Rotel because that sounded weird, but I'm glad I didn't. It gave it the Tex Mex flavor without being too spicy.
Serves: 4
WW Pts = 6
Stuffed Flank Steak Recipe
1 cup herb-seasoned stuffing mix (such as pepperidge farm)
1 (11 oz) can sweet whole kernal corn, drained
1/2 cup coarsely shredded carrot
1 (2lb) flank steak
cooking spray
1 (14 oz) jar marinara style pasta sauce (such as Newmans)
Combine first 3 ingredients in a bowl, toss well and set aside. Trim fat from steak, cut horizontally through center of steak, cutting to but not through other side, open flat, as you would a book. Place steak between 2 sheets of heavy duty plastic wrap, and flatten to an even thickness. Spread stuffing mixture over steak leaving a 1" margin around outside edges. Roll up steak, jelly roll fashion, starting with long side. Secure at 2" intervals with heavy string. Place a large nonstick skillet over medium high heat until hot. Coat steak with cooking spray and place in skillet, browning on all sides. Then place in slow cooker with cooking spray. Pour pasta sauce over steak. Cover with lid and cook on high setting for 1 hour then reduce to low setting and cook 7 hours or until tender.
Makes 8 servings (serving size=1 slice of steak and 3 1/2 tbls of sauce).
WW Pts - 6
O.K. I just can't stay away although I am having trouble with this netbook and google documents. It isn't saving my stuff correctly. I will try and fix it once I am home! Just bear with me a few days. I don't have my graphics-they are on my other laptop - but I still wanted to get the menu out! I might not have everything else out until the 15th but I was sitting around the Marriott, missing everyone here so I just couldn't help myself.....plus I will be home on Tuesday and need a game plan as well. We have had a wonderful time on vacation. DD placed 2nd and 3rd at National's - we have had a blast! Thanks everyone for waiting on me to come back. I've missed everyone!
CLICK HERE FOR THIS WEEKS MENU!
Sorry for the delay in posting but I am on vacation! Yes-vacationing in sunny Florida while it is snowing in KY :0) Actually, part work, part vacation. My DD is competing in National's (this weekend) so we decided to make a vacation out of it! Some rest and relaxation before the big event! Hopefully she will bring home a national title but if not .... we will have had fun! Chubbie Chica will be back up and running on April 15th!
Crab Rangoon
WW Pts = 3 (3 Rangoon)
4 oz. FF cream cheese
1 can or pouch (6 oz.) blue crab or imitation crab, drained
3 T. chives
12 items wonton wrappers
1/4 c. FF mayo
Prep:
Preheat oven to 350. Spray muffin tins with Pam. Bring cream cheese to room temperature. Mix cream cheese, mayo, chives, and drained crabmeat. Fill each wonton wrapper and assemble as directed on package. Bake for 8-10 minutes.
Baked Ravioli
WW Pts = 1 each
1/2 c. Italian dry bread crumbs
1/4 c. grated Parmesan cheese
1/2 c. FF sour cream
1/4 c. skim milk
1 (9 oz.) package refrigerated cheese-filled ravioli
3/4 c. pasta sauce, warmed
Prep:
Heat oven to 375°F. Combine bread crumbs and cheese in medium bowl.
Combine sour cream and milk in small bowl. Dip ravioli in sour cream mixture, then in bread crumb mixture to coat evenly. Place ravioli on nonstick baking sheet.
Bake for 12 to 14 minutes or until ravioli are crisp and lightly browned.
Serve immediately with pasta sauce.
Pineapple Angel Food Cake
Serves 12
WW Pts = 3
Ingredients:
1 box name-brand Angel Food Cake mix
20 oz can crushed pineapple
Prep:
Combine the cake mix and the pineapple. Mix well.
Bake in a 9X13 baking dish for 30 minutes in a 350 degree oven.
Note: You must use a name-brand mix or the cake will not raise.
We learned the hard way.
Add Snacks to Subtract Pounds
While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.
But how can this make sense, since snacking theoretically adds calories?
Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.
Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so you’re less likely to order (and finish) a large entrée.
How You Snack Can Make or Break Your Diet
There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.
Mini Meals
Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, you’ll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.
Snacking Isn’t Grazing
Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isn’t the healthy snacking that can help you reach your weight loss goals.
To avoid grazing:
* Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over.
* Never bring the entire container with you in front of the television or computer. Enjoy your snack without distraction and you won’t be tempted to reach for more.
* If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to an unintentional binge because you simply aren’t paying attention to what you are eating.
* Limit yourself to a single serving.
* Plan out your snacks just like you would a meal. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead?
Practice Moderation
As with the rest of your diet, moderation is crucial when snacking. Make sure that you are adding every snack to your Nutrition Tracker, along with the larger meals you eat during the day. If you don’t keep track, you might add excess calories and fat to your diet without realizing it.
Don’t sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and don’t purchase these items next time you are at the grocery store. Then you won’t have to fight the temptation of ice cream or potato chips when hunger pangs hit.
Oat Bran Muffins
WW Pts = 2 per muffin
Ingredients:
2 cups oat bran
1/4 cup packed brown sugar
1 cup skim milk
2 tsp baking powder
1/4 cup honey
2 egg whites or 2 oz egg substitute
2 tbsp vegetable oil (I use 1 tbsp Lighter Bake - see below)
Prep:
In a large bowl stir together the dry ingredients; set aside. In a small
bowl mix liquid ingredients together until well blended. Add liquid
moisture to dry ingredients stirring just until moistened. Line muffin
tins with paper baking cups. Spray bottoms only with cooking spray.
Fill pans almost full. Bake at 400 for 15-18 minutes.
SERVING SIZE: 1 muffin
