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Tag Archives: fat

Tuscan Chicken

Posted on April 10, 2015 by

Tuscan Chicken

Tuscan Chicken

Serve right from the skillet!

Ingredients

2 Tbls olive oil

4 chicken breast halves

1 tsp sea salt

1 tsp fresh ground pepper

1 tsp oregano

½ tsp thyme

½ yellow onion, diced

3 cloves garlic, minced

8 oz baby bella mushrooms, sliced

1 pkg frozen artichoke hearts

½ cup sun-dried tomatoes, chopped

1 can black beans, rinsed

1 jar (15 oz) roasted red peppers

½ cup shredded Parmesan cheese

 

 

Directions

  1. Season chicken with salt & pepper. Heat olive oil in skillet and brown chicken on both sides over medium-high heat. Add onions half way through, brown slightly.
  2. Add mushrooms, garlic, tomatoes & artichoke hearts. Stir in oregano & thyme and cook covered for 5 minutes.
  3. Add remaining ingredients and allow to heat through. Sprinkle on Parmesan cheese and cover until it starts to melt.

 

Makes 4 servings

Nutrition Facts:

Calories 345

Total Fat 8g

Total Carbohydrates 24g

Dietary Fiber 10g

Protein 42g

Print Recipe: Tuscan Chicken Skillet

Chicken Kabobs with Avocado Tzaziki Sauce

Posted on February 06, 2015 by

Not your traditional chicken souvlaki!

Not your traditional chicken souvlaki!

Ingredients:

Chicken Kabobs:
1 pound boneless, skinless chicken breast (or tenders) sliced thin, lengthwise
1 Tbsp greek seasoning mix
1/2 tsp garlic powder
1/4 tsp dried tarragon
2 Tbsp olive oil
Avocado Tzatziki:
1 avocado, pitted and mashed
1/2 cup plain greek yogurt
1/2 tsp kosher salt
1/2 tsp fresh ground black pepper
6-8 drops tabasco sauce
1 Tbsp lemon juice
1/2 tsp garlic powder
1 Tbsp greek seasoning mix

 

Directions:

  1. Add avocado, greek yogurt and lemon juice for tzatziki sauce to blender or food processor. Whirl until smooth and creamy. Add remaining ingredients and pulse again. Spoon into bowl and refrigerate (covered) until ready to serve.
  2. Slice chicken breasts lengthwise into thin strips (or use chicken tenders). Place in a large ziploc bag. Add seasonings and shake until evenly coated.
  3. Using bamboo skewers, thread 2 or 3 strips of chicken onto skewer. Grill over medium high heat. Cook about 4-6 minutes per side, remove when completely cooked.
  4. Serve hot with avocado tzatziki sauce.

Nutritional Info: Serves 6

Calories 197

Protein 28.3g

Fat 11g

Effective Carbs  1.2g

Print Recipe chicken kabobs with avocado tzaziki

Adapted from ShugarySweets.com

Your Weight Loss Mobile App – Have you downloaded it yet?

Posted on January 30, 2015 by

We’ve made a few changes within our Weight Loss Mobile App.  If you have it on your mobile device then you’ve no doubt already noticed!  Are you using all of the features that it offers?  We have a short tutorial video that explains how to make the most of its features and enjoy your weight loss journey.

Watch now!

Weight Loss Surgery Success – Optimizing Your Own Testosterone Levels

Posted on January 14, 2015 by

Sesame Crusted Salmon

Posted on September 05, 2014 by

Fine dining right at home!

Ingredients:                                                               

Sesame Crusted Salmon

Sesame Crusted Salmon                                                 

1 Tbls sesame oil

3 Tbls sesame seeds

½ pounds skinless salmon, cut into 4 filets

1 Tbls soy sauce

 

Directions

  1. Add sesame oil to large non-stick skillet over medium-high heat.
  2. Spread sesame seeds across surface of a plate and press one side of each fillet into them to coat. Transfer coated fillets to the hot skillet, placing them seed side down.
  3. Cook salmon until the sesame seed crust browns, about 3-4 minutes. Flip salmon and cook an additional minute before adding the soy sauce.
  4. Reduce heat to medium and cook salmon in soy sauce for 2-4 minutes or until a light pink color throughout. Serve with Wasabi or extra soy sauce. Serve with steamed vegetables and a salad.

Makes 4 servings

 

Nutrition Facts:

Calories 380

Total Fat 20g

Total Carbohydrates 2g

Dietary Fiber 1g

Protein 45g

Print Recipe Sesame Crusted Salmon

From The Good Carb Chef

Szechuan Beef and Broccoli

Posted on August 22, 2014 by

Stir fry is easy and quick!

Szechuan Beef and Broccoli

Quick & Easy Stir-fry!

Ingredients:

1 pound beef sirloin, cut into strips

2 cups fresh broccoli, cut into small florets

2 Tbls soy sauce

1 tsp chopped garlic

¼ tsp ground ginger

1/8 tsp crushed red pepper, or cayenne

 

Directions

  1. Heat sesame oil in saute pan or wok over medium-high heat until sizzling. Add steak strips and broccoli florets and cook without stirring about 2 minutes.  Once they begin to brown, stir and continue to cook an additional 2 minutes.
  2. Add remaining ingredients to pan, stir all to combine and cook for another 1-2 minutes, or until broccoli is tender.
  3. Remove from heat and serve garnished with roasted red peppers or sesame seeds.

 

Makes 4 servings

 

Nutrition Facts:

Calories 290

Total Fat 14g

Total Carbohydrates 3.5g

Dietary Fiber 1g

Protein 36g

 

Print Recipe Szechuan Beef and Broccoli

Adapted from The Good Carb Chef

I Am Prone to OverEating!

Posted on July 28, 2014 by

on your plateMost people consider overeating as a single event such as a meal or a party but there are numerous ways to overeat.  Not really listening to your hunger level is of course one method of overeating.  Others may be related more to mindless eating:

 

 

You eat too fast not allowing your body to signal the “I’m full” message.

Try:

  • Waiting about 5 minutes before you start eating (look and smell).
  • Put your utensils down between each bite.
  • Chew your food slowly, noting the texture and taste.
  • If you are eating multiple courses take a five to ten minute break between each course.
  • Use smaller utensils so you pick up smaller amounts.
  • Set a clock at your place setting and stretch your meal out to 30 minutes.

You have portion control problems.

Try:

  • Use a smaller a plate, such as bread or salad plate.
  • Measure and weigh your food.
  • Have your spouse or friend serve your plate.
  • Avoid family style table serving.
  • Get up from the table as soon as you finish eating.

You sample your food while cooking.

Try:

  • Chew gum while cooking.
  • Place the sample on your plate as part of your meal.
  • Ask a family member to taste it for you.
  • Allow other family members to prepare the meal.

You eat or snack while watching television.

Try:

  • Eating only at the kitchen/dining room table.
  • Avoid eating while standing up.
  • Turn off all distractions and concentrate on the meal itself.
  • Avoid eating out of the package (plate your portion).

These are only a few possible overeating scenarios.  Others may include late night snacking, eating leftovers while cleaning up, the drive thru pull, skipping meals and than overindulging.  What ever your overeating issues may be your weight management counselor at CFWLS can help you explore solutions.

 

Easy Eggs for a Make-Ahead Breakfast

Posted on July 11, 2014 by

Use your imagination and get creative!

Ingredients

Get Creative!

Get Creative!

12 eggs

Ham

Deli meats

Bacon

Cheeses – shredded

Onions – diced

Mushrooms – sliced

Peppers – diced

Spinach – cooked, drained

 

Directions

  1. Preheat the oven to 375 degrees.
  2. Spray muffin cups with cooking spray.
  3. Line bottom or sides of each cup with bacon or deli slice. (optional)
  4. Break egg directly into cup or into bowl to scramble with other ingredients.
  5. Top with choice of meats, veggies and cheeses or mix into egg in bowl.
  6. Pour scrambled mixture into each cup and top with more veggies or cheese.
  7. Bake at 350 for 20-25 minutes. (Watch the bacon so it doesn’t burn)

Notes: I like to use the pre-cooked bacon to save time. Round deli slices fit nicely in the cups. Many of the ingredients work better if you saute for a few minutes.

Makes 12 mini breakfasts

Nutrition Facts will vary by choice of ingredients:

Calories 100-150

Effective Carbohydrates <5g

Protein 10-15g

 

Print recipe  Easy Egg Options for a Make-Ahead Breakfast

 

Recipes converted from:

Thesimpledelights.com

Bakeatmidnight.com

Manilaspoon.com

 

Fast Food Without Diet Disaster

Posted on July 09, 2014 by

Scallop Packets with Dill and Garlic

Posted on May 16, 2014 by

No mess – no fuss – what’s not to love?

photo from FitnessMagazine.com

Packets make it easy to prep and clean up!

Ingredients

4 cups water

3/4 pound new potatoes, cut into 1/4 -inch-thick slices*

1 1/2 cups thinly sliced carrots

3 tablespoons olive oil

2 teaspoons minced garlic

1 teaspoon salt

1/2 teaspoon black pepper

1 1/2 pounds sea scallops

Zest of 2 lemons

2 tablespoons chopped dill

2 teaspoons capers, rinsed and drained

 

Directions

1. Preheat the oven to 400 degrees F. In a medium saucepan, bring water to a boil over high heat. Add potatoes (or cauliflower) and carrots and cook until both can just be pierced with a knife and water has just returned to a boil, about 3 minutes. Drain, run under cold water and drain again.

2. In a medium bowl, toss together potatoes and carrots, 1 tablespoon oil, 1 teaspoon garlic, 1/2 teaspoon salt and 1/4 teaspoon pepper. In a separate bowl, combine scallops, lemon zest, dill, capers and remaining oil, garlic, salt and pepper.

3. Divide potatoes and carrots among four 12-by-15-inch rectangles of parchment paper or aluminum foil. Top each with 1/4 of the scallops. Fold parchment or foil over scallops to make packets. Place packets on two rimmed baking sheets and bake on separate racks until scallops are just cooked through, 10 to 14 minutes.

 

Makes 4 servings

Nutrition Facts:

Calories 290

Total Fat 11g

Total Carbohydrates 25g

Dietary Fiber 3g

Protein 23g

 

*For a lower carb option, use cauliflower in place of potatoes

Print Recipe Scallop Packets with Dill and Garlic

 

Adapted from fitnessmagazine.com