Brunchy Taco Nibbles

• Ingredients:



• Egg Beaters or egg whites
• No salt added diced tomatoes
• onion
• Salt Free seasoning
• pepper
• Old El Paso Fun Size Taco shells
• Low sodium salsa
• cooking spray

1. Dice onions, sauté in pan sprayed with cooking spray
2. drain tomatoes
3. add egg to pan with onions
4. add tomatoes
5. season to taste
6. warm shells according to directions on box
7. when eggs are set, add a Tablespoon of salsa to taste
8. mix into scrambled eggs
9. spoon mixture into mini shells.

***
Of course, you can use regular sized shells, or soft if you wish.
###
Kevin Fillips
kevin3.blogspot.com

Lunch

I've been eating a lot of salads again. I got away from them last week, and I porked up. Granted a lot of it was water retention, as it dropped off almost as fast as it gained up. Granted further it is all relative. I am still not overweight. But because of my condition I have to keep close record of my weight. If I go up 3 pounds in one day it is a medical crisis. My weight jumped up 3 pounds in 4-5 days, and it would have been crisis if it continued. It went back down from its high. But it did serve to remind me - my diligence has its pay-offs. I want to maintain this weight, and this waist size. I like it. I am happy with it. Moving my bigger clothes upstairs was nice.

So anyway, I love prebagged salads. There are so many varieties with little or now lettuce prep. I know hey cost more, but it comes about a buck a salad, even if I get the fancy red leaf baby spinach ones. I can switch off buying spinach once, and spring mix the next. To balance it out, I also buy a head of iceberg for my sandwiches or tacos. I also mix some in with my fancy to make it go further. I often have parts of vegetables I did not use in dinner left over. These are my salad toppings. Half a fresh tomato or pepper. The peperoncinis from a Papa Johns. I am also light on my dressings. My weakness remains the Italian Pesto. Its a bit high in sodium. I have to think ahead of my day if I am going to use that one.

Eating Healthy Since Feb, 2004

Prima Vera Vegetables and Pasta with Grilled Chicken

Tonight, I sautéed vegetables, tossed in some Spaghetti Rigate, and topped it with strips of grilled chicken.

Serves 2

• Ingredients
  
  
• 1 zucchini, sliced chunky
  
• 1 yellow squash, sliced into coins
  
• 1/2 green bell pepper, sliced in 1/2 inch pieces
  
• 1/2 red or yellow bell pepper in rings
  
• 1 small onion, cut in half and sliced
  
• 1 clove of garlic
  
• 1/4 pound of spaghetti
  
• small tomato, cut in wedges
  
• cooking spray
  
• Mrs Dash Garlic & Herb
  
• Black Pepper
  
• 1 boneless skinless chicken breast
  
• Mrs Dash for Grilling - Chicken
  
• 1 T Grated Parmesan cheese
  
  

1. Heat pan, remove from medium heat and add cooking spray, toss in onions and garlic until garlic is lightly browned.
   
2. Add zucchini and squash and a 1T of Mrs. Dash Garlic Herb until they start to soften.
   
3. Heat Grill, add chicken top with Mrs. Dash for grilling.
   
4. Boil water for pasta
   
5. add pasta, cook until al dente
   
6. drain pasta, and add to vegetable mixture,
   
7. add small amount of water to keep vegetables moist.
   
8. add Parmesan, and mix thoroughly
   
9. cover with black pepper
   
10. when chicken is done, slice into strips
    
11. spoon 1/2 pasta on plate top with 1/2 the chicken per serving
    
12. garnish with tomato wedges.

I had intended on eating the whole batch, but it was so filling, I realized it was enough for 2.

Eating Healthy Since Feb, 2004

Ratatoulle Lasagna

Last night I made some Ratatoulle again. Plenty of leftovers. Today I made lasagna using it as my tomato sauce. For the layers, I mixed ricotta, Italian seasoning and my meat mixture from a few days ago. I also shredded some Swiss cheese. I also made a Béchamel sauce, which is a roux. The form I used for the lasagna was a box. Noodles on the bottoms and the sides and the top. It is still in the oven. Of course the meat can easily be left out. I need the protein, and I made enough to use in more than one meal earlier. It was in the order noodle, ratatoullie, béchemel, noodle, ricotta meat mixture, swiss, noodle, raratoulle, béchemel, noodle, and swiss.

Eating Healthy Since Feb, 2004

All Purpose Ground Meat

Laura's Beef 4 oz serving Calories 160 - 80 from fat Total Fat 9g, saturated 4g Cholesteral 60 mg Sodium 70 mg carbs 0g Protein 21g Ground Turkley Breast 4 oz serving Calories 130 - 20 from fat Total Fat 1g, saturated 0g Cholesteral 70 mg Sodium 55 mg carbs 0g Protein 27g Averaging the two (not taking into consideration the mushrooms) Calories 145 - 50 from fat Total Fat 5g, saturated 2g Cholesteral 65 mg Sodium 63 mg carbs 0g Protein 24g

I am now looking for some time savers. So, I am now preparing ground Meat mixtures suitable for a variety of recipes.

• Ingredients
  
• 1 lb Ground Turkey Breast (a lot of ground turkey includes the dark meat)
  
• 1 lb of lean ground beef (here in Lexington, we have a local brand Laura's)
  
• 1 Pint mushrooms
  
• 1 c diced onions
  
• 1 clove garlic
  
• Cooking Spray

1. Dice the mushrooms
   
2. Spray pan with cooking spray and sauté minced garlic and onions
   
3. add the meat
   
4. brown and cook meat
   
5. toward the end of the cooking process add the diced mushrooms
   continue cooking until meat is done.
   
6. Drain well in colander.

I'll use this mixture for spaghetti sauce, taco/burrito filling, or wherever I need some meat.

Eating Healthy Since Feb, 2004

Cincinnati Chili - Dixie Brand

I actually found a commercial chili that does not overwhelm my dietary limits of fat and sodium. I am talking about Cincinnati-style, which is a sweet, spicy, Greek inspired, Coney style chili served on spaghetti traditionally. It is Dixie brand. Skyline and Goldstar have almost 3 times the sodium of Dixie as does the other minor brands I have found. So I was able to have some chili while I am working out the bugs in my own recipe.

at 490 mg sodium a serving, still a lot, but nothing like the 1000mg of some of the others. 120 calories, 45 from fat.

Eating Healthy Since Feb, 2004

Sloppy Joes

There is a great recipe for Sloppy Joes in the AHA Low Salt cook book, with meat onions, peppers and tomatoes. I have been making tacos and burritos out of it for days.

• Ingredients:
  
• 1 lb Pork tenderloin or other lean boneless pork, all visible fat removed
  
• Cooking spray
  
• 1 c finely chopped onion
  
• 1 medium bell pepper finely chopped
  
• 14.5 oz can no-salt added diced tomatoes undrained
  
• 1/2 C (1.5T) frozen no-salt added corn (thawed)
  
• 1 / 8 C cider vinegar
  
• 1 T sugar
  
• 1 / 8 C (1.5 T) unsalted Chili Powder
  
• 1/8 t salt (optional)
  
• buns

serves 6 Calories: 309 Protein: 31g Carbs 22g Cholesterol: 95mg Total Fat: 10 g, saturated: 4g, polyun: 1g, monoun:4g Fiber:1g Sodium:102mg Potassium:510mg Calcium:114mg

1. Cut pork into 1/4-inch cubes
   
2. Heat a large nonstick skillet over high heat. Remove from heat and spray with cooking spray. Cook pork for 3 minutes, or until it just begins to brown and liquid evaporates, stirring constantly. Transfer pork to a plate, set aside.
   
3. Spray skillet with cooking spray and return to heat. Reduce heat to medium-high. Cook onion and bell pepper for 2 to 3 minutes, or until onion is translucent, stirring frequently.
   
4. Stir in reserved meat, any accumulated juices, tomatoes, corn, vinegar, sugar, and chili powder. Cook, uncovered, for ten minutes, or until mixture has thickened, stirring occasionally. Stir in Salt.
   
5. Meanwhile split and toast buns. Spoon pork mixture over buns.

more later.

Eating Healthy Since Feb, 2004

Smoothies

I bought a smoothie machine with a Christmas gift card. I did not have a blender, and thought it would be fun to have one with a pour spout. I also saw it's margarita potential. I have had smoothies as my afternoon snack quite a bit. Today I made one that blew me away, such that I had to write down what I put it in. Fresh Strawberries, Frozen Red Grapes, 1 cup non fat vanilla yogurt, 1/2 cup tropicana tropical fruit twister, and ice. Wow, I want to name it.

Eating Healthy Since Feb, 2004

Beer and Barley Risotto

Lunch today, Barley prepared like risotto, with beer instead of wine, low salt beef broth, and lots of squash and onions. I mixed in diced tomatoes after thebarley was cooked, and mixed in black pepper and shredded parmesan. MMM Hearty, it reminds me of beef barley soup, I can eat with a fork. I modified yet another internet recipe for this.

Eating Healthy Since Feb, 2004

Bagel and Cream Cheese Bake

I am preparing a brunch menu. I am working out a brunch casserole. Switching out the bacon etc. The tradeoffs I face are sodium versus fat in some of the ingredients. Egg Beaters for eggs, was a no brainer. But I wanted some form of cheese. Fat free cream is low in fat but high in sodium. Marscapone is high in fat, but low in sodium. I am taste testing a version this morning. Other menu items for my yet-to-be-scheduled brunch are; cereal-yogurt-berry parfaits, oven roasted potatoes, & fresh roasted & ground coffee. the casserole came out of the oven, and it was delicious. 121 calories, 4 from fat, 1 gram of fat and 295 mg sodium. Plus I think I can cut back on the cream cheese. so the sodium number should go down somewhat.

This recipe is made the night before and popped in the oven in the morning. A great homemade breakfast sandwich taste in a casserole form.

Prep Time: approx. 30 Minutes. Cook Time: approx. 30 - 45 Minutes. Ready in: approx. 9 Hours .

Recipe has been scaled to make 6 servings. based on a recipe from from Allrecipes, Submitted by Muse

5 slices tomatoes
1/3 cup chopped onion
2 plain bagels
6 oz fat free cream cheese (if this is too much sodium and you can take the fat, sub marscapone cheese)
6 eggs worth of egg beaters
1-1/3 cups skim milk
1-1/4 teaspoons chopped fresh parsley
1/8 teaspoon pepper
1/3 cup grated Parmesan cheese (optional)


Directions:

1. Spray sauté pan with cooking spray and add onion. Cook over medium-high heat until carmelized. mix into cream cheese Slice each bagel into 4 thin slices.


2. Arrange 6 bagel slices in the bottom of a 9 x 9 inch baking dish, sprayed lightly with cooking spray. Spread the cream cheese onion mixture. Top with with tomatoes remaining bagel slices.


3. In a medium bowl, whisk together the eggs, milk, parsley, and pepper. Pour the egg mixture over the bagel layers. Cover, and refrigerate 8 hours or overnight.


4. Preheat oven to 400° F (200° C). Uncover the chilled bagel dish, and bake in the preheated oven 25 to 30 minutes, or until eggs are firm (possibly up to 45 minutes). Sprinkle with Parmesan cheese, and serve warm.

Eating Healthy Since Feb, 2004

Salsa Picante

I was inspired by Cinco de Mayo to make a batch of salsa. I went to the green grocer and found some nice roma tomatoes, tomatillos and peppers. I bought them along with some yellow and green bell peppers. I Roasted the tomatoes and tomatillos, and some of the peppers. Blended them smooth with some tomato paste. Meanwhile I had chopped onions and peppers into nibbly size bits. I added cayenne, home made chili powder, cumin and red pepper flakes to my tomato tamatillo pureé the chunks. I had enough for 2 pints, all of which are soaking up their spice in the fridge. In 3 days, I will move one to the freezer.

Note: my tomatoes are cooked, so it is not a "fresh salsa" as I understand picante sauce, that is what is cooked. Hence the title name.

Great Blooming Onions (no)FatMan
Fast Food Nutrition Guide from 3 Fat Chicks on a Diet! Includes calories, fat, weight watchers points, and more: "According to Restaurant Confidential, one Bloomin Onion with the Dipping Sauce contains 2130 calories and 163 grams of fat! Leave out the sauce and you still consume 1690 calories and 119 grams of fat, 57 of them saturated."

Eating Healthy Since Feb, 2004

Grilled Chicken, Sautéed Vegetables with Pasta

Hip Tip Cutting on a Bias is when you cut an an angle

I was a healthy pig today.
I really pushed my limits of fat and sodium today, but managed to stay well below the 30% guidelines for fat, despite having 1/2 pint of ice cream, and cheese on my salad, and Tortillas with cheese dip!

My dinner was especially good. I did not follow a traditional recipe so I'll give the narrative like I did the Ratatoullie. I sliced zucchini at a bias, as well as a yellow squash. I used up the last of a green pepper I had in the fridge and diced a small onion. I sprayed a pan with cooking spray, and and sautéed the onions, then added the squashes. After they began to get soft I added the pepper. I had 2 0z of linguini on the stove, and a boneless skinless chicken breast on the George foreman grill. I seasoned the sauté with some spicy Mrs. Dash ands the chicken with the Mrs. Dash Grilling blend. When the pasta was not quite done, I drained it, and finished the vegetables. I added the pasta to the vegetables and stirred it around. When the chicken was cooked, I sliced it up. I plated the vegetable pasta mixture and put the chicken pieces on top. The vegetables were still al dente, as was the pasta. I also had a salad with Parmesan cheese and dressing. I was hungry for something crispy on the salad so I broke up a large (not spoon sized) shredded wheat cereal. This inspired me to someday make salad crispins out of that stuff. They are sodium free, unlike most bread. I'll probably also sub them for bread crumbs. I was very satisfied when I was finished eating. But I did save room for dessert.
nutrition for my dinner:
Calories: 725 (130 from fat)
Fat :15.5 (6 from the dressing, and 6 from the chicken!)
Sodium: 700 mg

my dessert was ice cream. I will not depress anyone here with those figures. But stayed well within my limits. I also managed to get close to my calorie needs. It is so strange to me to be below a figure like that and have it be "bad". If I continue to eat the way I am, I will lose more weight. I do not need to.

Also I think I have a convert. A friend of mine was at the doctor and was told she is a "heart attack" waiting to happen. She is going to ease into my eating regimen. She must cut down in the sodium and the fat and of course calories. She should be able to lose weight with quite a bit more calories than I eat. But that number should go down. It will be a challenge for her to jump in, exactly where I am, but I'll be supporting her, and even perhaps cooking for her one in a while. I was thinking of hosting a healthy Sunday brunch one of these days. Maybe it can be a cooking party. Lessons and all. She is not taking any chances after seeing what I went through.

Eating Healthy Since Feb, 2004

Dietician

Why do I find this Ketchup recipe so funny? Start with the thick tomato sauce described above. Add lots of sugar, some salt substitute and vinegar or lemon juice. Add ingredients a little at a time, tasting as you go. When it tastes like the stuff that goes on the hamburgers and french fries you can't eat anymore, then you have it right. Congratulations! Now throw it away because you can't use it on anything you are allowed to eat. More here

...At rehab I met with the dietician. I learned a lot. But mainly, I learned I was misinformed about what "Low-fat"means. It should be 30% not 50% calories as fat. So I am afraid my white castle preference may have to be rethought. I'll also have a preference toward "whole foods". Where did I put those birkenstocks?

Since I am not over or underweight, I should eat 2000 calories a day, of that 495 can be fat, (55 grams).

I can still do my White Castle meal, but have to watch the rest of the day.

Eating Healthy Since Feb, 2004

MPR's The Splendid Table

...it must be true... A 350-pound inmate found the perfect hiding place for his stash of drugs, said authorites at Okeechobee County Jail in Florida. Police found nothing when they strip searched the 27-year-old convict the first time. But a second search revealed a cigar tube filled with crack tucked beneath a roll of belly fat. - from The Week, May 7, 2004, p.14

This is a great show on Public Radio. Not always full of heart healthy food ideas, but always good food information. Today she had Sally Schneider, author of A New Way to Cook. Here is a link to the audio story ( be warned. your audio player should start to download the story upon clicking). And Lynne Rossetto Kasper's The Splendid Table radio show's website.

Vegetarian "Cheese Steak" Nachos

I have not be inventing much since I started my quest for the perfect chili. I've been cleaning out my freezer, and not being terribly creative. Today, I made up for it. I had a Portobella Cap in my fridge, and was craving something I remember eating once, a portobella popover sandwich. It was sautéed portobella, cheese peppers and onions. I decided to try and make it. Upon further investigation I realized the only bread I had on hand was cinnamon swirl toasting bread (or pop tarts). But I decided weird is as weird does, and moved on to some other form of carbs. I had this huge bag of unsalted tortilla chips I got at Wild Oats. So I decided to get great in the nacho department. I did grill the mushroom head instead of sautéing it. But first I marinated it in my Pesto Salad Dressing.

Ingredients.

• 1 Portobella Mushroom Cap per serving.


• 2 slices of Swiss cheese per serving


• 1/2 - 1 bell pepper chopped per serving


• 1/2 onion chopped per serving


• 2T Pesto salad dressing


• cooking spray


• Tortilla chips (unsalted)

Directions
Pour marinade in shallow dish coat top of mushroom, turn over let soak into the bottom. Preheat nonstick pan. Add cooking spray. On low-medium heat sauté onions and peppers. Grill Mushroom cap. When peppers and mushrooms are soft, add sliced cheese and a table spoon of water, cover and steam until cheese is nice and melted. When Mushroom is done, remove from grill and slice into chunks. Add peppers and cheese on top of chips, and top with mushroom chunks. I did not even use a salsa or a dressing.

Alternatively you can skip the marinade, slice the mushroom and sauté with the peppers and onions if you like. I just like pesto.

---

Most of the sodium and fat came from the dressing and the cheese.
My dressing was about 50mg sodium and 1 g of fat the cheese was 100 mg of sodium and 12 g of fat. The chips had 0 sodium and 5.5 g of fat ( the chips really are fantastic - the brand is Garden Fresh Salsa Company - 1-866-725-7239)

Calories: 307 fat calories 109
Fat: 18.5 mg
Sodium 150 mg
Cutting back on the cheese would drop a lot of the fat.
I am in weight gain mode at the moment. My new name seems to be Minny as in "skinny minny". But I still try to keep my fat calories at less than 1/2 total. I do pretty well.

Eating Healthy Since Feb, 2004