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Old 10-17-2009, 07:02 PM   #61
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*.* Cilantro Lime Tilapia *.*

Cilantro-Lime Tilapia

Light & luscious, just right for your appetite.

Ingredients

Tilapia fillet (4 oz)
1 tsp olive oil
juice from half a lime
1/2 tbsp chopped fresh cilantro
1/2 cup cooked spinach
1/4 cup chopped fresh tomatoes
1 tbsp shredded Parmesan cheese
Garlic/garlic powder (optional)

Directions

Brush fillet with 1 tsp olive oil.
Squeeze juice from half a lime over fillet.
Sprinkle garlic powder (optional)over fish.
Sprinkle fillet with cilantro .
Broil in oven 6 inches from heat, about 5-7 minutes, or until fish flakes easily with a fork.

While tilapia is broiling, place spinach in microwave safe dish.
Toss with garlic powder or minced garlic (optional).
Cook according to package directions.
Keep covered & warm until fillets are done.
Spoon cooked spinach on a plate, place fish over spinach, top with chopped tomatoes and shredded cheese.

Recipe is for an individual serving; multiply recipe by the number of desired servings (works as a dinner for 2 or 12!).

Number of Servings: 1

Nutritional Info

Servings Per Recipe: 1

Amount Per Serving

Calories: 197.6
Total Fat: 7.3 g
Cholesterol: 58.6 mg
Sodium: 192.7 mg
Total Carbs: 8.2 g
Dietary Fiber: 2.8 g
Protein: 26.2 g
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Old 10-27-2009, 09:47 AM   #62
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Cabbage and Turkey Sausage
A delicious and hearty comfort food!

Ingredients
12 oz of Everyday Turkey Sausage
1 medium head of cabbage - shredded to make 3 cups (raw)
1/3 cup of water
1 Tbsp of EVOO
1 tsp salt (to taste)
1 tsp pepper (to taste)

Directions
Shred cabbage to make 3 cups.
Coat bottom of pan with EVOO.
Thinly slice sausage and brown in pan for 5 minutes.
Add the water and the cabbage.
Add S&P to taste.
Steam for 15-20 minutes until cooked. Do not overcook - cabbage will become mushy.

Enjoy!
Serves 6 - 1 cup portions

Nutritional Information
per serving
Calories 128.5
Fat 8.33
Cholesterol 30
Sodium 616.5
Carbs 6
Sugar 2
Fiber 1
Protein 8.5

I used to make this with kielbasa and potatoes, but I modified this dish last night and it was YUMMY! Perfect for a chilly night!

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Old 10-27-2009, 03:42 PM   #63
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Made this for dinner tonight and it was easy-peasy!

Tilapia "Almondine"

5oz Tilapia fillet
1 tbsp sliced Almonds
1 tbsp fat-free spread
2 tsp lemon juice
1/4 tsp paprika
1/2 tsp salt

Preheat oven to 375. Spray glass baking pan with non-stick spray. Lay fillet in pan. In a small bown, blend fat free spread, lemon juice, paprika, and salt together (doesn't need to be smooth at all). Mix almonds into butter mixture. Spread over fish.

Bake 15-20 minutes or until fish flakes easily. You can finish the fish under the broiler for a few minutes at the end to get an extra bit of "toast" on the almonds if you desire. Sprinkle with a little fresh chopped parsley (optional).

Nutritional Info from ***********:

Calories 170.2

Total Fat 4.7 g

Total Carbohydrate 2.5 g

Dietary Fiber 1.0 g

Sugars 0.6 g

Protein 27.8 g



This was delicious and looked pretty! I would serve this to company
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Mommy to THREE sweeties, ages 4(g), 3(g), and 8 months(b)!

Lost 100 pounds on Medi in 2009! Gained it back during bedrest for a high-risk pregnancy Restart: January 2012!!

Week 1: -12.8 pounds
Month 1: -20.6 pounds
Month 2: -16.8 pounds
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Old 11-05-2009, 09:42 AM   #64
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Has anyone tried the Parm Ranch Chickent recipe and replaced it with fish (Haddock)

Last edited by ogreeno; 11-05-2009 at 09:43 AM..
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Old 11-05-2009, 11:36 AM   #65
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Quote:
Originally Posted by ogreeno View Post
Has anyone tried the Parm Ranch Chickent recipe and replaced it with fish (Haddock)
Hi~I am going to pop your question into the thread below. You will get responses that way. We are trying to keep this thread for recipes only so that people are able to find what they are looking for quickly and easily.

Medi Recipe Question And Comments

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Old 11-05-2009, 01:03 PM   #66
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Crock Pot Salsa & Chicken

8 chicken breasts
2 cups salsa (your favorite brand)
1 cup water
6 tbsp fresh cilantro (optional)

Place chicken into crock pot. Pour salsa and water over meat. Turn to coat. Put lid on and cook on low 4-5 hours. 30 minutes before serving, remove chicken and shred with a fork. Add fresh cilantro (chopped) and replace lid. The chicken will soak up additional flavor during this time. Serves 8.

This is great on Romaine leaves with fat free sour cream and cheese, rolled up like a burrito. It's also yummy as a taco salad and reheats really well.

Nutritional info may vary depending on how much salsa you use (we end up discarding a lot of the cooking liquid) and what brand you buy, but here's a good estimate from ***********.

Calories 96.3

Total Fat 1.0 g

Cholesterol 41.2 mg

Sodium 328.3 mg

Potassium 323.3 mg

Total Carbohydrate 4.1 g

Dietary Fiber 1.0 g

Protein 17.2 g


Enjoy! As a mom of 2 very little ones, I'm a fan of meals you can just dump into the crock pot, walk away from and have them be ready at dinner!
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Old 11-10-2009, 10:11 AM   #67
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*.*Lower Calorie Thanksgiving Feast*.*

500-Calorie Thanksgiving Feast

Enjoy All the Trimmings--and Still Stay Trim
~By Chef Meg, Master Chef and Healthy Cooking Expert~


Thanksgiving is a time for family, gratitude, and, of course, food. The typical holiday meal can have more than 4,500 calories and 229 grams of fat, according to the Caloric Control Council. That's almost three days worth of food for most of us! Butter, cream and white bread seem to be lurking in almost every dish, and the meal never seems to end.

For those of us who are trying lead healthier lifestyles, moderation and healthy eating are just as important on Thanksgiving. Fortunately, it is possible to eat right and still enjoy yourself on Turkey Day!

To help, I created brand new Recipes for a three-course Thanksgiving meal that clock in around 500 calories! (Dessert, not included in that number, will add 150 calories or fewer, if you have room for it.)

Use the chart below to compare my Thanksgiving feast with a traditional meal. The more recipes you use from this list, the more calories you'll save--without sacrificing taste or tradition!

Revised Feast Calories/Fat listed first the tradtional is listed second


Herb Roasted Turkey, 3 oz light meat 140/3 g
Turkey, 3 oz light meat 140/3 g

Apple Cider Gravy, 2 T 20/0 g
Gravy, 2 T 50/2 g

Vegetable and Fruit Stuffing, 1/2 c 78/1 g
Stuffing, 1/2 c 180/9 g

Roasted Root Vegetables, 1/2 c 82/2 g
Mashed potatoes, 1/2 c 220/8 g

Cranberry Relish, 2 T 42/0 g
Cranberry jelly, 2 T 55/0 g

Steamed green beans (or another
green vegetable), 1/2 c 15/0 g
Green bean casserole, 1/2 c 120/8 g

Roasted Squash Soup, 1 c 128/3 g
Cream-based soup, 1 c 250/18 g

Total revised feast: 505 9 g
Total traditional feast: 1,015 48 g

This revised meal has 510 fewer calories and 39 fewer grams of fat than a traditional feast! You'll find all the recipes to make it below! These recipes include a veggie-rich soup to start your meal off right, the juiciest turkey you'll ever taste, several sides, two desserts, plus a cranberry relish that will leave the store-bought jelly quivering in its can.


Chef Meg's Roasted Squash Soup
Studies have shown that starting a meal with a broth-based soup can fill you up, so you eat fewer calories over the course of a meal. This soup gets a boost of flavor from cilantro pesto, but there's very little fat in this version. TIP: Roast the squash ahead of time and freeze it. Your oven will be full on Thanksgiving, and this will save you some valuable time.


Chef Meg's Herb Roasted Turkey
When the fat from the turkey melts during cooking, it falls to the bottom of the roasting pan. When that happens, the bottom quarter of the bird does not roast--it braises in its own juices. To prevent this from happening, try using a V-rack in your roasting pan for perfect results!


Chef Meg's Apple Cider Gravy
Traditional gravy gets a bad rap, but this tasty sauce can be made with almost no fat. The trick is to skim the fat from your pan juices (either put it in the fridge or use cheesecloth to soak up the fat). Depending on their size, turkeys will yield varying amounts of juices. From a 12-pound roasted turkey, you can expect about 1/2 cup defatted jus (juice).


Chef Meg's Cranberry RelishToss the canned cranberry jelly and use this homemade version instead. It's ready in no time, has less sugar than the store-bought stuff, and is full of healthy fruit! While you might question why this recipe needs the amount of sugar it contains, you'll understand as soon as you taste fresh cranberries--they're tart!


Chef Meg's Vegetable and Fruit Stuffing

Whole-wheat bread gives this side staying power. The fruits and vegetables bulk up the dish, so a little goes a long way. A bit of turkey bacon adds another layer of flavor without adding many calories.


Chef Meg's Roasted Root Vegetables

This recipe sings of the fall and early winter harvest. Take advantage of your local farmers market and buy whatever root vegetables they have. This side dish is quite affordable, too: about 60 cents per serving!


1/2 cup steamed green vegetables of your choice
The calories are low, the fat is nonexistent, and adding a vegetable to your plate will help prevent you from filling up on empty calories. Try broccoli, spinach, green beans, or any other non-starchy vegetable.


But wait. We couldn't forget dessert!
A slice of pie can contain between 240 and 400 calories and at least 10 grams of fat. But for just 150 calories or so, you can have two of these bite-size tarts. These portion-controlled pies are the perfect end to a your Thanksgiving feast.

Chef Meg's Sweet Potato Tarts
Try these light and low-fat personal pies for dessert during the fall. They're a great substitute for pumpkin pie or sweet potato casserole. NOTE: To boost the fiber, you can look for whole-wheat phyllo dough, which is available at natural foods stores or in the health food section of many grocery freezers.


Chef Meg's Mini Apple Tarts
Instead of a whole pie, try making bite-size tarts! These diminutive desserts cook quicker and are automatically portion controlled. Plus, they're easier to make for a crowd, and there's no need for a fork and plate. This recipe only costs about $3.50 to make--but you save money by buying sheets of phyllo dough and making your own tart shells (see directions for more information).



Chef Meg's Pumpkin Pie Spice Mix
There's no need to buy pumpkin pie spice. You can easily make your own at home. And it makes a great hostess gift for any fall event! Feel free to double or triple this recipe!

There you have it. A full Thanksgiving meal that's trim--but not missing any of the trimmings. Armed with these healthy recipes, no one has to fear Thanksgiving dinner--except for maybe the turkey!


I will grab the recipes and get them in here next. Be aware they may have more carbs than you may be allowed but I am sure the recipes can be tweaked some more.


Jo

Last edited by Desert-Rose7; 11-10-2009 at 10:43 AM..
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Old 11-10-2009, 10:14 AM   #68
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*.*Chef Meg's Roasted Squash Soup*.*

Chef Meg's Roasted Squash Soup

Nutritional Info
Fat: 2.8g
Carbohydrates: 25.6g
Calories: 128.6
Protein: 3.7g

Ingredients
1 T olive oil
1 c onions, chopped fine
1 large butternut squash, approx. 3 lbs
4 c low sodium chicken stock
1 orange
1/2 c orange juice

Garnish
1/2 bunch cilantro, fresh, leaf only
1/4 c unsweetened coconut, flake
1 orange (zest, juice, and fruit)
1 serrano chili pepper

Directions
Preheat oven to 375 degrees. Peel, halve, and remove the seeds from the squash. Dice into 3/4 inch cubes. Spray a roasting pan with nonstick cooking spray, add cubed squash, and spray the top of the squash. Roast 20-25 minutes or until squash is tender. Remove from oven. Place oil in a dutch oven or medium size saucepan. Sauté the onion in the oil over moderately low heat, stirring, until it is softened. Add the squash and stock; cook the mixture, covered, over moderately low heat for 10 minutes. Add the orange zest and the juice; simmer the mixture, uncovered, for 10 minutes. Using a blender or food processor, purée the mixture in batches. (For a smoother texture, strain the soup through a sieve, but you'll remove some of the fiber.) In a blender or food processor, blend the coconut, hot pepper, cilantro, orange juice and flesh until mixture forms a puree. If mixture is too thick, add warm water to thin it. Ladle the soup into soup cups and garnish each serving with about a teaspoon of the pesto.

Makes 8 one cup servings.


Number of Servings: 8
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Old 11-10-2009, 10:21 AM   #69
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*.*Chef Meg's Herb Roasted Turkey*.*

Chef Meg's Herb Roasted Turkey

Nutritional Info

Fat: 5.8g
Carbohydrates: 4.1g
Calories: 167.3
Protein: 23.5g

Ingredients
12 lb. turkey
1 orange
2 T olive oil
1 T rosemary
1 t thyme
1 t sage
1/2 t black pepper

Directions

Preheat oven to 400 degrees. Remove the giblets and neck if they are encased within the turkey. Rinse and pat the turkey dry. Slice the orange in half and stuff inside the bird. In a small bowl, combine oil and seasonings. Rub the seasonings under the skin and on top of the breast of the turkey. Rub any remaining seasonings over the entire turkey. If the legs are not secured with a wire, tie them together with kitchen string. Place the turkey on a V-rack in a roasting pan, tucking the legs under the bird.

Roast at 400 degrees for 30 minutes; reduce oven temperature to 325 degrees and continue cooking the turkey until an internal temperature of 165 degrees is reached for the breast or 180 for the leg. Also look for other indications of doneness: loose joints and juices running clear. If turkey begins to turn dark brown before the internal temperature is met, cover the breast with foil and continue to roast.

If you do not have a V-rack you can create one by placing chopped carrots, celery, and onion (about 1/2 cup each), under the turkey.
Makes 15 (4 ounce) servings; various amounts of light and dark meat (Nutrition info is calculated on a mix of light and dark meat)

Number of Servings: 15
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Old 11-10-2009, 10:24 AM   #70
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*.*Chef Meg's Apple Cider Gravy*.*

Chef Meg's Apple Cider Gravy

Nutritional Info
Fat: 0.0g
Carbohydrates: 4.1g
Calories: 20.0
Protein: 0.9g


Ingredients


1/2 c turkey juices (leftover from roasting and fat removed)
4 c chicken stock (homemade or low sodium)
1 1/4 c apple cider
pinch salt
pinch black pepper
1 t dried thyme
3 T all-purpose flour

Directions
Remove turkey from roasting pan. In a small cup, combine the flour and 1/2 cup of the stock; set aside. Skim any visible fat from roasting pan with cheesecloth. Place the roasting pan on the stove and turn the burner to medium heat.

(Remember there might be fat remaining in the pan or on the outside, so don't let the heat get too hot--it will burst into flames!)

Vigorously scrape the bottom of the pan with a long-handled spoon to deglaze it, and add the apple cider. Bring to a boil and reduce the liquid by half--it should take about 5 minutes at medium heat. Slowly add the remaining 3 1/2 c stock; whisk it into the cider mixture. Allow to simmer for 6 minutes. Whisk in the flour and stock mixture; bring gravy to a boil, then reduce to a simmer. The gravy will start to thicken. Add salt, pepper, and thyme. Simmer for 1-2 minutes. Remove from heat and strain.

Serving size is 2 tablespoons; this makes about 16 servings--plenty for leftovers.

Number of Servings: 16
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Old 11-10-2009, 10:27 AM   #71
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*.*Chef Meg's Cranberry Relish*.*

Chef Meg's Cranberry Relish

Nutritional Info
Fat: 0.0g
Carbohydrates: 11.2g
Calories: 42.7
Protein: 0.2g


Ingredients
3/4 c sugar
1/2 lemon, juiced
2 oranges, zest and fruit, discard pith and membrane
2 c cranberries, fresh or frozen
1/4 t cinnamon, ground
pinch cloves, ground

Directions


Remove the zest from the two oranges using a zester or a small knife. Place the zest, sugar, and 3/4 cup of water into a saucepan. Bring to a simmer and cook for 5 minutes. Add cranberries and continue to cook until the cranberries start to pop, about 2 minutes. Transfer entire mixture to the bowl of a food processor. Add the oranges and spices to the mixture. Process until mixture is combined. Transfer to a plastic or glass container and refrigerate, covered, for 12 hours.

A serving is 2 tablespoons.

Number of Servings: 18
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Old 11-10-2009, 10:31 AM   #72
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*.*Chef Meg's Vegetable and Fruit Stuffing*.*

Chef Meg's Vegetable and Fruit Stuffing

Nutritional Info
Fat: 1.2g
Carbohydrates: 15.0g
Calories: 78.3
Protein: 2.7g

Ingredients

10 c wheat bread, (a dense bakery bread), cut into cubes
2 strips turkey bacon, stretched and diced
1 1/4 c chicken or vegetable stock, low sodium
1 T butter, unsalted
2 yellow onions, diced
5 Granny Smith apples, peeled, cored and diced
2 c fennel, chopped
2 stalks celery, diced
pinch salt
1/2 t pepper
1/2 t oregano
6 apricots, dried and chopped
1/2 c egg beaters
2 T parsley, flat leaf, chopped


Directions


Preheat oven to 350 degrees. Toast bread cubes until light golden in color, about 12-15 minutes; set aside and cool. Increase oven temperature to 375 degrees. Place turkey bacon in a heavy saucepan.

On top of stove cook over moderate heat just until the fat is melted and the meat starts to brown. Remove from pan; chop into a small dice and reserve. Drain off any excess fat and discard. Melt butter in the saucepan. Add onions and saute until golden in color. To the onions, add the diced bacon, apples, fennel and celery.

Cook, stirring for 3-5 mintues. Spray with pan spay a 13 X 9 baking dish. Combine toasted bread, vegetable mixture, and stock to a large bowl. Mix in herbs, seasonings, fruit, and beaten eggs. Transfer to baking dish. Cover with foil that has been sprayed with pan spray. Cook 30 minutes. Remove foil and bake until top is browned; about 20 minutes.

Number of Servings: 18
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Old 11-10-2009, 10:33 AM   #73
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*.*Chef Meg's Roasted Root Vegetables*.*

Chef Meg's Roasted Root Vegetables

Nutritional Info
Fat: 1.9g
Carbohydrates: 15.8g
Calories: 82.1
Protein: 1.3g


Ingredients
1T olive oil
1 red onion, sliced
4 cloves garlic, peeled and cut in half
2 carrots, peeled and diced
1 turnip, peeled and diced
1 yam or sweet potato, peeled and diced
2 parsnips, peeled and diced
1 t dried rosemary
1 t dried thyme
1 pinch salt
1/2 t black pepper
1 T balsamic vinegar, optional

Directions

Preheat oven to 375 degrees. Spray a baking sheet pan with nonstick cooking spray. Combine all ingredients in a mixing bowl; toss to combine. Place mixture on a sheet pan. Bake 30 minutes, turning vegetables every 10 minutes until vegetables are tender and slightly browned. Drizzle with balsamic vinegar before serving.

Makes 8 servings (1/2 cup).
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Old 11-10-2009, 10:36 AM   #74
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*.*Chef Meg's Sweet Potato Tarts*.*

We couldn't forget dessert!

A slice of pie can contain between 240 and 400 calories and at least 10 grams of fat. But for just 150 calories or so, you can have two of these bite-size tarts. These portion-controlled pies are the perfect end to a your Thanksgiving feast.

I will post each recipe in a separate post for easier reading.

Chef Meg's Sweet Potato Tarts

Nutritional Info
Fat: 2.0g
Carbohydrates: 29.8g
Calories: 151.1
Protein: 3.3g

Ingredients

8 oz phyllo dough, thawed
2 c sweet potato, steamed or roasted, flesh only
1/2 c dark brown sugar
1/2 t salt
1/2 t pumpkin pie spice mix, plus additional 1/2 t for dusting
1/4 c low-fat evaporated milk
1 t vanilla
1/2 c egg substitute or 2 egg whites
1/2 c fat free whipped topping

Directions

Preheat oven to 350 degrees. Spray 24 mini muffin cups with nonstick cooking spray. Remove phyllo dough from packaging. Slice into 1 inch strips, then cut each strip into 2 inch segments. Using 3 layers at a time, fill the cups, spraying cooking spray between each layer. Repeat process three times. Remove skin from sweet potatoes and allow to cool to room temperature.
Place sweet potatoes, sugar, spice mix, milk, and vanilla in the bowl of a food processor. Blend until smooth. Add eggs and blend just to incorporate. Fill cups to the top of the muffin pan. Bake 18-20 minutes, until custard is set and pastry starts to brown. Once cooled, top with 1 teaspoon of fat-free whipped topping and a dusting of pumpkin pie spice mix.

Makes 12 servings (two tarts per serving).

Number of Servings: 12
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Old 11-10-2009, 10:39 AM   #75
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*.*Chef Meg's Mini Apple Tarts*.*

Chef Meg's Mini Apple Tarts

Nutritional Info
Fat: 4.1g
Carbohydrates: 23.2g
Calories: 124.2
Protein: 0.5g


Ingredients

24 phyllo dough tart shells
4 Granny Smith apples, peeled, cored, and diced
1 lemon, juiced
2 T butter, unsalted
4 T brown sugar
1/2 c caramel ice cream topping
1/2 c whipped cream (optional--nutrition info NOT included)

Directions
Preheat oven to 375 degrees. Place tart shells on a baking tray. Combine lemon juice and apples in a mixing bowl. In a cast iron or heavy skillet, heat the butter until frothy. Add brown sugar and cook until dark in color; about 1-2 minutes. Add apples and toss. Transfer apples to the tart shells. Bake 6-7 minutes.

Allow to cool slightly; top with sauce and whipped cream (optional--nutrition info NOT included).

To make your own tart shells:Spray 24 mini muffin cups with nonstick cooking spray. Remove phyllo dough from packaging. Slice into 1 inch strips then cut each strip into 2 inch segments. Using 3 layers at a time, fill the cups, spraying cooking spray between each layer. Repeat process three times.

Serving Size: two filled shells with 1 teaspoon caramel sauce.

Number of Servings: 12
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Old 11-10-2009, 10:41 AM   #76
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*.*Chef Meg's Pumpkin Pie Spice Mix*.*

Chef Meg's Pumpkin Pie Spice Mix

Nutritional Info
Fat: 0.3g
Carbohydrates: 2.1g
Calories: 8.9
Protein: 0.2g

Ingredients

1/2 t mace, ground
1 T cinnamon, ground
1 t ginger, ground
1/2 t cloves, ground
1/2 t allspice, ground
1/2 t nutmeg, ground

Directions


Combine all. Store in an airtight container away from the sunlight for up to 3 months.
Makes 2 tablespoons.

Number of Servings: 4
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Old 11-17-2009, 10:13 AM   #77
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Start Date: 18 June 2012
Cajun Salmon Salad

Cajun Salmon Salad

Serves 1
Prep Time: 5 minutes
Cook Time: 7-9 minutes

1 5 ounce salmon fillet (fresh)
Old Bay Seasoning to taste
1 1/4 cups chopped romaine lettuce
1/2 cup chopped tomatoes
1/4 cup thinly sliced red onion

Dressing:
1 T lite mayo (or miracle whip free)
2 t lemon juice
2 t lime juice
1 T diet orange soda

Rub the salmon fillet with the desired amount of Old Bay Seasoning.

Preheat a skillet on medium-high heat. Place the salmon fillet flesh side down. Cover and cook for approximately 6 minutes, or until flesh is opaque. Remove from heat.

While the fish is cooking, combine your vegetables in a large bowl.

In a smaller bowl, mix together the dressing ingredients, stirring until smooth. Dressing will be thin.

Separate the salmon flesh from the skin and flake with a fork. Toss with the vegetables and dressing.
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Old 11-21-2009, 11:48 AM   #78
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*.*Turkey gravy*.*

Here come the recipes from the Mayo Clinic. Again, I will put them all in this thread as they relate to Thanksgiving Dinner.

Turkey gravy
Dietitian's tip:
The roasted vegetables and herbs lend their savory flavors to pan drippings. You may roast them with any type of lean meat or poultry to make different types of great-tasting stock for low-fat, low-sodium gravy.

By Mayo Clinic staff

Serves 8

Ingredients
1 medium shallot, peeled and finely chopped
4 garlic cloves, finely chopped
Coarse ground black pepper, to taste
2 carrots, cut into bite-size pieces
2 celery stalks, chopped
2 yellow onions, chopped
1 whole turkey (about 15 pounds), thawed
8 Roma tomatoes, cut in half through stem
6 cups (48 fluid ounces) water, divided
2 tablespoons fresh sage, remove from stem and finely chop
2 tablespoons fresh thyme, remove from stem and finely chop
1 cup (8 fluid ounces) skim milk
1/4 cup cornstarch

Directions
Preheat the oven to 400 F (200 C).

In a small bowl, add the shallots, garlic and black pepper to taste. Stir until evenly mixed and set aside.

Arrange carrots, celery and onion in the bottom of a roasting pan.

Unwrap the turkey from its package and remove the neck, giblets and fatty tissues from body and neck cavities. Discard giblets and fatty tissues; reserve the neck for the stock. Rinse the turkey inside and out. Pat dry with paper towels.

Place the turkey breast-side up on top of the vegetables in the roasting pan. Tuck the wing tips behind the back of the turkey. Rub the turkey with the shallot mixture. Arrange tomatoes around the outside of the turkey. Place into the middle of the oven uncovered.

Bake for 20 minutes at 400 F (200 C), then reduce the oven temperature to 325 F (170 C). Check the doneness after the bird has roasted about 3 to 3 1/2 hours. Turkey is done when the thigh is pierced deeply and juices run clear (180 to 185 F, or 82.2 to 85 C) or when the breast muscle reaches 170 to 175 F (76.7 to 79.4 C).

While the turkey is in the oven, put the turkey neck into a small saucepan. Add 4 cups of water. Place over medium heat, cover and simmer while the turkey roasts, for at least an hour.

For the gravy

Remove the turkey from the roasting pan and set onto a platter. With a slotted spoon, remove the vegetables and arrange around the turkey. Cover the turkey and vegetables tightly with aluminum foil and set aside until you're ready to eat.

Place the roasting pan onto the stove top over medium heat. Add 2 cups of water into the pan and stir about 5 minutes or until the drippings and browned bits from bottom dissolve.

Place a strainer over a fat separator cup or bowl. Pour pan drippings through strainer. Add enough liquid stock to make 4 cups total.

To remove fat from drippings, add several ice cubes to the liquid and place stock into freezer for 10 minutes. If you're using a fat separator cup, pour off stock into a saucepan. If you're using a bowl, remove hardened fat with spoon and place stock into a saucepan. Expect to have about 4 cups of liquid. Place the saucepan onto the stove top over medium heat.

Place saucepan over medium heat and bring to a simmer. Add thyme and sage to the simmering stock. Continue to simmer until the stock is reduced by 1/4, or until about 3 cups of stock remain.

Pour milk into a small bowl. Add cornstarch and stir to mix evenly. Slowly pour milk mixture into the simmering stock, stirring slowly. Bring sauce to a boil and continue to stir until stock thickens and has a nice shine, about 3 to 5 minutes.

Pour gravy into warmed gravy boat and serve with turkey and roasted vegetables.

Nutritional Analysis(per serving)
Serving size: 1/2 cup

Calories 26
Cholesterol < 1 g
Protein 1 g
Sodium 13 mg
Carbohydrate 5 g
Fiber 0 g
Total fat < 1 g
Potassium 55 mg
Saturated fat < 1 g
Calcium 42 mg
Monounsaturated fat < 1 g

Last edited by Desert-Rose7; 11-21-2009 at 11:59 AM..
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Old 11-21-2009, 11:52 AM   #79
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*.*Stuffing with Cranberries*.*

This one is a bit high on the carbs. Just a little "warning" up front!

Stuffing with Cranberries

Dietitian's tip:
Stuffing is usually baked within the food in which it's stuffed, such as a turkey or chicken. This version bakes the stuffing separately, saving calories and fat. If you prefer extra-moist stuffing, add more chicken broth or water.

By Mayo Clinic staff

Serves 6

Ingredients
1 cup low-sodium chicken broth
1 cup chopped celery
1/2 cup chopped onion
10 slices whole-wheat bread, toasted and cut into cubes
1/4 cup chopped parsley
1 teaspoon dried tarragon
1/2 teaspoon paprika
1/8 teaspoon ground nutmeg
1/2 cup chopped fresh cranberries
1 cup whole water chestnuts
1 cup chopped apple


Directions
Preheat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.

In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and saute until the vegetables are tender, about 5 minutes. Remove from heat.

In a large bowl, combine the bread cubes, parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. Add the onion and celery mixture. Stir to mix evenly.

Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes. Serve immediately.

Nutritional Analysis(per serving)

Serving size: 1/2 cup
Calories 147
Cholesterol 1 mg
Protein 5 g
Sodium 263 mg
Carbohydrate 29 g
Fiber 5 g
Total fat 2 g
Potassium 256 mg
Saturated fat 0.5 g
Calcium 51 mg
Monounsaturated fat 1 g

Last edited by Desert-Rose7; 11-21-2009 at 11:58 AM..
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Old 11-21-2009, 11:57 AM   #80
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*.*Herb rubbed Turkey au jus*.*

Herb Rubbed Turkey Au Jus

Dietitian's tip:
Instead of adding butter to the turkey and serving it with gravy, this healthy version is complemented with an herbal rub and a flavorful au jus.

By Mayo Clinic staff

Serves 10

Ingredients

For the rub

2 teaspoons dried sage
1 tablespoon dried thyme
2 tablespoons chopped fresh parsley


1 whole turkey (about 15 pounds), thawed
1 tablespoon olive oil
1/2 cup water


For the au jus
2 teaspoons dried sage
1 tablespoon dried thyme
2 tablespoons chopped fresh parsley
2 tablespoons honey
1/2 cup apple juice
1 cup defatted pan drippings


Directions

Preheat the oven to 325 F.

In a small bowl, combine the sage, thyme and parsley to make the rub. Mix well and set aside.

Remove the neck and giblets from the turkey and discard. Rinse the turkey inside and out with cool water. Pat dry with paper towels.

Starting at the neck area, insert fingers or a spoon between the layer of skin and meat to gently loosen the skin. Place the turkey breast-side up on a rack in a roasting pan. Add about 1 tablespoon of the herb mixture under the skin of each breast. Rub the outside of the turkey with the olive oil. Rub the remaining herb mixture over the outside of the bird.

Loosely tie the legs together. Place into the middle of the oven.

After about 1 1/2 hours, cover the turkey with a tent of foil to prevent overcooking. Check the doneness after the bird has roasted about 3 to 3 1/2 hours. The turkey is done when the thigh is pierced deeply and juices run clear (180 to 185 F) or when the breast muscle reaches 170 to 175 F.

Remove the turkey from the oven. Let it stand about 20 minutes to allow juices to settle in the meat. Deglaze the pan by adding 1/2 cup water. Stir to scrape up the browned bits. Pour pan drippings into a gravy separator. Reserve 1 cup of defatted pan drippings for the au jus.

To make the au jus, combine the sage, thyme, parsley, honey and apple juice in a saucepan. Simmer over medium heat until reduced by half. Add the defatted pan drippings and bring to a low boil, stirring often.

Carve the turkey and drizzle turkey slices with the herbed au jus. Serve immediately.

Nutritional Analysis(per serving)

Serving size:


5 ounces light and dark meat

Calories 215
Cholesterol 122 mg
Protein 37 g
Sodium 85 mg
Carbohydrate 5 g
Fiber < 1 g
Total fat 3 g
Potassium 361 mg
Saturated fat 1 g
Calcium 41 mg
Monounsaturated fat 1 g
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Old 11-21-2009, 12:05 PM   #81
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*.*Green Beans with Red Pepper and Garlic*.*

Green Beans with Red Pepper and Garlic

Dietitian's tip:
Green beans, also known as string beans or snap beans, are good sources of fiber and vitamin C. To preserve their fresh flavor and texture, blanch (parboil) the beans, immerse them in ice water to set their color, then saute briefly.

By Mayo Clinic staff

Serves 6

Ingredients

1 pound green beans, stems trimmed
2 teaspoons olive oil
1 red bell pepper (capsicum), seeded and julienne
1/2 teaspoon chili paste or red pepper flakes
1 clove garlic, finely chopped
1 teaspoon sesame oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions

Cut the beans into 2-inch pieces. Bring a large saucepan 3/4 full of water to a boil. Add the beans and cook until they turn bright green and are tender-crisp, 1 to 3 minutes. Drain the beans, then plunge them into a bowl of ice water to stop the cooking. Drain again and set aside.

In a large frying pan, heat the olive oil over medium heat. Add the bell pepper and toss and stir for about 1 minute. Add the beans and saute for 1 minute longer. Add the chili paste and garlic and stir for 1 minute. The beans will be tender and bright green. Drizzle with the sesame oil and season with the salt and pepper. Serve immediately.


Nutritional Analysis(per serving)

Calories 50
Monounsaturated fat 1 g
Protein 2 g
Cholesterol 0 mg
Carbohydrate 7 g
Sodium 201 mg
Total fat 2 g
Fiber 3 g
Saturated fat <1 g
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Old 11-21-2009, 12:08 PM   #82
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*.*Salad greens with pears, fennel and walnuts*.*

Salad greens with pears, fennel and walnuts

Dietitian's tip:
Resembling a rounded, swollen cluster of celery stalks with green-tinged ribs, fennel is related to the herb and spice seeds of the same name. All share a mild, sweet licorice flavor. Strip away any coarse outer portion of the fennel bulb before using in recipes.

By Mayo Clinic staff

Serves 6

Ingredients
6 cups mixed salad greens
1 medium fennel bulb, trimmed and thinly sliced
2 medium pears, cored, quartered and thinly sliced
2 tablespoons Parmesan cheese, grated
1/4 cup toasted walnuts, coarsely chopped
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
Freshly ground black pepper, to taste


Directions

Divide the salad greens onto 6 plates. Scatter the fennel and pear slices over the greens. Sprinkle with Parmesan cheese and walnuts. Drizzle with olive oil and vinegar. Add black pepper, to taste. Serve immediately.


Nutritional Analysis(per serving)
Calories 157
Cholesterol 1 mg
Protein 3 g
Sodium 50 mg
Carbohydrate 14 g
Fiber 4 g
Total fat 10 g
Potassium 391 mg
Saturated fat 1 g
Calcium 66 mg
Monounsaturated fat 6 g
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Old 11-21-2009, 01:31 PM   #83
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Tex Mex Enchillada Stuffing

2.5 oz shredded chicken per person
2 oz FF Cream Cheese
2 TBSP Salsa

Combine chicken and cubed FF cream cheese in microwave for 1 minute
add salsa stir and heat 30 more sec enjoy

157.5 cal, 6 carbs, 25g protein
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Old 11-28-2009, 04:43 PM   #84
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Sorry this is so long but its a great recipe. Substitute low fat ingredients for full fat ones

Eggplant Rolatini Casserole

Recipe from food network

Ingredients
Eggplant:

* 3 eggs
* 2 tablespoons grated Parmesan
* 1 tablespoon water
* 1 teaspoon kosher salt
* 1/2 teaspoon dried oregano
* 1/8 teaspoon garlic powder
* 2 medium eggplants

Tomato Sauce:

* 1 tablespoon olive oil
* 2 tablespoons diced red onion
* 2 cloves garlic, chopped
* 1 (14-ounce) can no-sugar-added diced tomatoes
* 1 (8-ounce) can no-sugar-added tomato sauce
* 1/2 teaspoon dried basil
* 1/4 teaspoon garlic powder
* 1/2 teaspoon dried oregano
* 1/8 teaspoon kosher salt
* 1/8 teaspoon freshly ground black pepper

Cheese Filling:

* 15 ounces whole-milk ricotta cheese
* 8 ounces shredded mozzarella cheese
* 1/2 cup grated Parmesan
* 1/4 cup diced roasted red peppers
* 1 tablespoon chopped flat-leaf parsley
* 1 tablespoon chopped fresh oregano leaves
* 1 clove garlic, minced
* 1/4 teaspoon black pepper
* 1 large egg

Topping:

* 4 ounces shredded mozzarella cheese
* 1 tablespoon olive oil
* 1/2 teaspoon dry oregano

Garnish:

* Leaves from 1 bunch of basil, torn into pieces
* Equipment: 9 by 13-inch baking dish

Directions

Preheat oven to 400 degrees F.

Make the Eggplant: Whisk together the eggs, Parmesan, water, salt, oregano, and garlic powder in a bowl.

Trim the ends off each eggplant and, using a peeler, peel off 2 large swaths of skin on 2 sides. Cut each eggplant lengthwise into 6 slices about 1/2-inch thick. (If you end up with more than 12 slices, just pick out the best ones.) Dip each slice into the egg mixture and transfer to a vegetable spray-coated baking sheet with sides. (If the baking sheet seems crowded, divide the slices among 2 baking sheets.) Pour any remaining egg mixture over the eggplant and bake until lightly browned, about 12 minutes. Let cool slightly before carefully loosening each slice from the pan with a flat spatula.

Turn oven down to 350 degrees F.
Meanwhile make the Tomato Sauce: Heat the oil in a saucepan over medium heat. Add the onion and garlic and cook, stirring, until soft and translucent. Add the remaining ingredients and cook, stirring, for 2 minutes more.

Make the Cheese Filling: Mix all of the ingredients together in a bowl.

To assemble the Rolatini: Place two tablespoons of cheese filling in the center of each eggplant slice and roll them up. Place the rolls in a single layer, seam side-down, in the baking dish, and pour the tomato sauce over the top. Cover the rolatini with the topping ingredients. Bake for 25 minutes until cheese starts to brown on top and filling starts to ooze out of the rolls. Remove and serve garnished with the basil.
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Old 11-29-2009, 09:14 AM   #85
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*.*Teriyaki Salmon With Scallion-Cucumber Relish*.*

Teriyaki Salmon With Scallion-Cucumber Relish

Ingredients


1 1/4 pounds skinless salmon fillets, in four equal portions
1 cup chopped cucumber, preferably hothouse
1/4 cup sliced green onions
1/4 cup slivered fresh basil leaves
1 tablespoon rice wine vinegar
Pinch of salt
2 tablespoons prepared teriyaki glaze

Preparation


Preheat oven to 375°F. Coat a shallow nonstick baking pan with cooking spray. Rinse the fillets with cold water and pat dry. Place in the pan. Bake for 8 minutes.

Meanwhile, in a bowl, combine the cucumber, green onions, basil, vinegar, and salt; set aside.

Brush the salmon with the teriyaki glaze. Bake for 3 to 4 minutes more, or until the salmon is opaque in the center. Serve with the cucumber mixture on the side.

Makes 4 servings

Nutritional data:
Per serving:
220 calories
3g carbohydrates
29g protein
9g total fat
80mg cholesterol
0g dietary fiber
450mg sodium

(from Denise Austin's daily newsletter)
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Old 12-04-2009, 11:46 AM   #86
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Texas Style Chili

This came from my clinic but I tweaked it some
Note- Texas chili rarely uses beans

1 lb extra lean ground beef
1/4 cup diced onion
1 can of rotel or any tomato green chile mix
garlic salt
wolf brand chili mix

Brown the meat and drain fat into a sauce pan to brown your onion. Add garlic salt or garlic to taste. Combine meat, onions, and rotel with 2 tbsp of chili mix. Add a 1/2 rotel can of water and cook on med for 30 min

Divide as you want I make it into 2-4 servings dependent upon whether I am eating it for lunch or dinner

Total :
660 cal
18 carb
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Last edited by malloryann11; 12-04-2009 at 12:16 PM..
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Old 12-17-2009, 04:32 AM   #87
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New food find (for me!)

Found this Gourmet Mozzarella & Roasted Garlic Chicken Sausages. They are gluten free, 120 calories per link, 5 fat grams and only 2 carbs. They are pretty tasty - for a quick dinner. Last night sauted one some onion and pepper with some pam and a little water...pretty good.
They are member's mark brand from Sams club.
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Old 01-21-2010, 09:03 AM   #88
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Onion Chicken with Roasted Vegetables

I am really not sure about the nutritional info so use your best guess depending on the weight of your chicken, etc. I sort of invented it last night and it was SO good. I used to really like french fried onion chicken and obviously that is not an option anymore.. but this had some of the same tastes and was a great substitute.

Ingredients:
Chicken Tenderloins
Broccoli
Asparagus
Parmesan Cheese
Olive Oil
Salt and Pepper
Onion
Garlic
Chicken stock (opt.)
Heavy cream (opt).

Preparation:

Preheat oven to 400. While oven is preheating, put asparagus and broccoli on a foil covered cookie sheet and cover with olive oil, salt, and pepper. To make it easier, I put the olive oil in a ziplock bag and just rolled the veggies around in it. Then I sprinkled with salt and pepper on the cookie sheet. I also chopped three cloves of garlic and sprinkled them on top too. Cook for 15 minutes and then top with parm. cheese and set them out to cool while you are busy with the chicken.

Saute three-four cloves of garlic with a small onion on low heat, in a big frying pan with olive oil. You want the onion/garlic mix to be golden brown- a little burning is okay because it will give off some good flavor. Move the onion/garlic mix to the side and turn the heat down very low.

Rub the chicken pieces (I always cut mine up very small, just a preference) in egg - I used another ziplock for this - and then dredge them in the parmesan cheese. Bring them back to the frying pan and saute on low heat with the onions/garlic.

Optional - you can add a very little bit of chicken stock and heavy cream to the onions/garlic/chicken mix to create a cream sauce. I did this and then picked my chicken pieces out of the sauce so it just had a tiny bit on it.. but the flavor was fantastic. It really picked up the flavors of the onion, garlic and cheese.

I then put the vegetables on a plate and the chicken with a teensy bit of sauce on top. I made my husband some pasta on the side and put the rest of the sauce and chicken on his pasta, with just a few vegetables mixed in. We both LOVED it. I will definitely be making this again!
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Old 01-30-2010, 08:15 PM   #89
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Slow Cooker Tortilla Soup

1 pound shredded chicken (we use rotissorie chicken from grocery)
1 can whole peeled tomatoes, mashed (15 oz)
1 can enchilada sauces (10 oz)
1 medium onion, chopped
1 can chopped grenn chilis (4 oz)
2 cloves of garlic, minced
2 cups of water
1 can chicen broth (14.5 oz)
1 t cumin
1 t chili powder
1 t salt
1/4 black pepper
1 bay leaf
1 T choppped cillantro

place chicken, tomatoes, enchilada sauces, onion, green chilis, and garlic into slow cooker. Poor in water and chicken brother and season with cumin, chili powder, salt, pepper and bay leaf. Stir in cilantro. Cover and cook on low setting for 8 hours or high setting for 3 to 4 hours.

You can add 10 oz of frozen corn but it changes the nutrition info below. (The calories would be 125 but the carbs sky rockets to 13.)

We were going to have spinach salad with it, but my dad and I decided to put the spinach in our bowls and then put the soup over it. It was incredible like this!!

Makes 8 servings
Nutrition Facts

Amount Per Serving

Calories 91.1

Total Fat 1.4 g

Saturated Fat 0.2 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0.2 g

Cholesterol 35.0 mg

Sodium 1,007.2 mg

Potassium 242.0 mg

Total Carbohydrate 4.8 g

Dietary Fiber 0.9 g

Sugars 1.1 g

Protein 14.1 g
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Old 02-13-2010, 02:19 PM   #90
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Cilantro Lime Shrimp Fajitas

Ingredients:
•lettuce leaves
•1/2 cup chopped cilantro
•1/4 cup fresh lime juice
•1/2 tsp cumin
•1 tsp chili powder
•2 garlic cloves, crushed
•1 pound medium shrimp, peeled and deveined
•2 tsp canola oil
•1 medium, onion sliced vertically
•1 red or yellow pepper, deseeded and cut into strips

Preparation:
Combine cilantro, lime juice, cumin, chili powder and garlic in a glass bowl. Add shrimp, stir well and marinate for 15 minutes (sometimes I let this marinate for longer).

Heat oil in a large nonstick skillet. Sauté onion and pepper for a 3-4 minutes, until softened. Remove vegetables from skillet and keep warm. Add shrimp with the marinade; sauté until just pink, about 3 minutes. Return vegetables to the skillet and cook for 1-2 more minutes, until heated through.

Spoon mixture on to lettuce leaves, top with fat-free sour cream and salsa as desired.

Serves 4.

Per Serving: Calories 120, Fat 3.5g, Carbohydrate 5g, Fiber 1g, Protein 18g
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