If anyone is still looking for a new grain idea, here are a couple recipes I like for whole grain corn meal. The whole grain corn meal in the stores by me is found by the whole grain, organic, natural foods,etc. section, not by the refined corn meal in the baking section. Check the back of the package and make sure nothing has been added or stripped. I like Bob's Red Mill brand, but I'm sure there are other good ones out there.
Polenta
4 cups boiling water
1 cup whole grain corn meal
salt to taste
Add the corn meal slowly to the boiling water, stir out the lumps, cover, and then cook on med low heat, stirring occasionally, approx. 20 minutes. This should have the consistency of grits or Cream of Wheat when finished. I love pot roast and veggies over it, so the polenta would be like mashed potatoes. My husband likes it best plain, with butter and honey or maple syrup.
Whole-Grain Cornbread
1 cup whole wheat flour
3/4 c whole grain cornmeal
2 tsps baking powder
1/4 c honey
1/4 c olive oil
1 cup skim milk
2 eggs
Heat oven to 400 degrees. Grease 8 or 9 inch pan. Mix dry ingredients, stir in the rest of the ingredients, and bake 20 to 25 minutes until golden brown and wooden pick comes out clean in center. (I cut a portion size and use it for the carb and fat part of my meal. Even though there are a couple eggs in it, I don't think it is enough protein after you cut it into pieces.)
Sunday, January 31, 2010
Creamy Veggie Pasta
I was craving pasta tonight (because apparently I didn't get enough Macaroni Grill for my meal off yesterday...) and so I came up with a recipe that satisfies my constant craving for pasta! It was really, really good.
Cut up a clove of garlic, a half (or half of a half, which is what I used) of onion, a couple of mushrooms, and some zucchini and saute it in evoo. Let the mushrooms and zucchini get soft. Add in a ladle or so of the pasta water to the mix and a dollup (how do ya like my measurements?) of low-fat cream cheese. Stir until the water and the cream cheese are completely blended. Add the pasta and a couple of handfuls of spinach and stir until the spinach is nice and wilted. The sauce gets thicker as it cools. Top with a little bit of low-fat feta cheese, and then eat the heck out of it!
Really, you can use any vegetables you have lying around, but the combination I had was pretty good (to me at least).
Cut up a clove of garlic, a half (or half of a half, which is what I used) of onion, a couple of mushrooms, and some zucchini and saute it in evoo. Let the mushrooms and zucchini get soft. Add in a ladle or so of the pasta water to the mix and a dollup (how do ya like my measurements?) of low-fat cream cheese. Stir until the water and the cream cheese are completely blended. Add the pasta and a couple of handfuls of spinach and stir until the spinach is nice and wilted. The sauce gets thicker as it cools. Top with a little bit of low-fat feta cheese, and then eat the heck out of it!
Really, you can use any vegetables you have lying around, but the combination I had was pretty good (to me at least).
Quinoa
Cook quinoa the same way as rice - 1 cup grain/1 cup water, 15 minutes.
Some (most) recipes say to rinse the quinoa first because there is a bitter coating on it. I don't rinse because it's such a small grain, and difficult to drain the rinse water off. I have never tasted bitter quinoa.
We use it in place of rice or potatoes, just plain (salted of course) or as a cereal in the morning by pouring warm milk over the quinoa and adding raisins or nuts.
two recipes I have for it are:
Dirty Quinoa
in 2 TBS oil, in a heavy skillet over medium heat brown one diced onion, one diced bell pepper, 2 finely chopped ribs celery and one finely chopped carrot. Add 1 cup quinoa and stir and brown with the vegetables until most of the grains are golden.
pour 1 2/3 cups water into skillet and add 1tsp garlic salt, 1 tsp onion powder and 1 TBS cumin. reduce heat, cover and simmer for 10-12 minutes. Add a big handful of fresh chopped cilantro and juice of one or two limes just before serving.
Quinoa Tabouli
Cook quinoa according to directions:
Meanwhile: chop 2 carrots, 2 celery ribs, 1 large cucumber, 1tomato, 1 large bunch parsley and combine in a bowl. add juice of 3 lemons, minced garlic, 2 tsp balsamic vinegar, 1 TBS olive oil a generous sprinkle of black pepper. (salt if desired, but it's fresher tasting w/out the salt)
Mix vegetable mixture well.
Drain the quinoa and add to vegetables and mix well then chill.
Serve with a sprinkle of feta cheese if desired.
Other add ins include chopped scallions, chopped zuchinni, very finely chopped broccolli, shreaded spinach, pine nuts, walnuts or slivered almonds.
Be careful with add ins to keep the salad Game-On friendly.
Some (most) recipes say to rinse the quinoa first because there is a bitter coating on it. I don't rinse because it's such a small grain, and difficult to drain the rinse water off. I have never tasted bitter quinoa.
We use it in place of rice or potatoes, just plain (salted of course) or as a cereal in the morning by pouring warm milk over the quinoa and adding raisins or nuts.
two recipes I have for it are:
Dirty Quinoa
in 2 TBS oil, in a heavy skillet over medium heat brown one diced onion, one diced bell pepper, 2 finely chopped ribs celery and one finely chopped carrot. Add 1 cup quinoa and stir and brown with the vegetables until most of the grains are golden.
pour 1 2/3 cups water into skillet and add 1tsp garlic salt, 1 tsp onion powder and 1 TBS cumin. reduce heat, cover and simmer for 10-12 minutes. Add a big handful of fresh chopped cilantro and juice of one or two limes just before serving.
Quinoa Tabouli
Cook quinoa according to directions:
Meanwhile: chop 2 carrots, 2 celery ribs, 1 large cucumber, 1tomato, 1 large bunch parsley and combine in a bowl. add juice of 3 lemons, minced garlic, 2 tsp balsamic vinegar, 1 TBS olive oil a generous sprinkle of black pepper. (salt if desired, but it's fresher tasting w/out the salt)
Mix vegetable mixture well.
Drain the quinoa and add to vegetables and mix well then chill.
Serve with a sprinkle of feta cheese if desired.
Other add ins include chopped scallions, chopped zuchinni, very finely chopped broccolli, shreaded spinach, pine nuts, walnuts or slivered almonds.
Be careful with add ins to keep the salad Game-On friendly.
Sunday, January 24, 2010
Chicken Bruschetta
Chicken Bruschetta
1 tsp garlic powder
1/2 tsp salt, divided
1/4 tsp black pepper, divided
4(4-oz) chicken breasts
1 Tbsp olive oil
1 (8 oz) presliced mushrooms
1 small zucchini, quartered lengthwise and sliced
4 garlic cloves, minced
1 c. chopped tomato
1/2 c. chopped red onion
4 tsp. balsamic vinegar
1/4 c. fresh parm cheese(optional)
Preheat broiler
Combine garlic powder, 1/4 tsp salt and 1/8 tsp. pepper in small bowl;sprinkle chicken with garlic powder mixture.Place chicken in broiler
pan coated with cooking spray, and broil 6 minutes on each side or until chicken is done.Remove the chicken and keep warm.
Heat olive oil in skillet over medium high heat. Add 1/4 tsp salt,mushrooms,zucchini,and minced garlic;saute 2 minutes. Add 1/8 tsp black pepper, tomato,onion,and vinegar;saute 3 minutes. Serve the veggies over chicken; sprinkle with parm cheese if desired.
1 tsp garlic powder
1/2 tsp salt, divided
1/4 tsp black pepper, divided
4(4-oz) chicken breasts
1 Tbsp olive oil
1 (8 oz) presliced mushrooms
1 small zucchini, quartered lengthwise and sliced
4 garlic cloves, minced
1 c. chopped tomato
1/2 c. chopped red onion
4 tsp. balsamic vinegar
1/4 c. fresh parm cheese(optional)
Preheat broiler
Combine garlic powder, 1/4 tsp salt and 1/8 tsp. pepper in small bowl;sprinkle chicken with garlic powder mixture.Place chicken in broiler
pan coated with cooking spray, and broil 6 minutes on each side or until chicken is done.Remove the chicken and keep warm.
Heat olive oil in skillet over medium high heat. Add 1/4 tsp salt,mushrooms,zucchini,and minced garlic;saute 2 minutes. Add 1/8 tsp black pepper, tomato,onion,and vinegar;saute 3 minutes. Serve the veggies over chicken; sprinkle with parm cheese if desired.
Orange Cilantro Black Bean Salad
Ingredients
1/2 tsp olive oil
1/2 medium red onion(s), cut into thin wedges
2 medium garlic clove(s), finely chopped
1/4 tsp ground cumin
1 cup(s) canned black beans, rinsed and drained
2 Tbsp cilantro, fresh, chopped
2 tsp red wine vinegar
2 medium orange(s), peeled, segmented*
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
In a large skillet, warm oil over medium-high heat. Add onion; sauté 2 minutes. Add garlic and cumin; cook 1 minute more.
Stir in black beans and cook just until heated through. Transfer bean mixture to a medium-size bowl and stir in cilantro, vinegar and oranges. Season to taste and serve. Yields about 3/4 cup per serving.
Stir in black beans; cook just until heated through. Transfer bean mixture to a medium-size bowl; stir in cilantro, vinegar and oranges. Season to taste; serve. Yields about 3/4 cup per serving.
This will have to be a carb serving - although it contains a ton of protien.
1/2 tsp olive oil
1/2 medium red onion(s), cut into thin wedges
2 medium garlic clove(s), finely chopped
1/4 tsp ground cumin
1 cup(s) canned black beans, rinsed and drained
2 Tbsp cilantro, fresh, chopped
2 tsp red wine vinegar
2 medium orange(s), peeled, segmented*
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
In a large skillet, warm oil over medium-high heat. Add onion; sauté 2 minutes. Add garlic and cumin; cook 1 minute more.
Stir in black beans and cook just until heated through. Transfer bean mixture to a medium-size bowl and stir in cilantro, vinegar and oranges. Season to taste and serve. Yields about 3/4 cup per serving.
Stir in black beans; cook just until heated through. Transfer bean mixture to a medium-size bowl; stir in cilantro, vinegar and oranges. Season to taste; serve. Yields about 3/4 cup per serving.
This will have to be a carb serving - although it contains a ton of protien.
Saturday, January 23, 2010
Lots of Meal Ideas - Quick N Easy & On the Go!
Here is a sample of menus:
Breakfast Ideas-
1. Egg whites (I'd say up to three depending on how hungry you are), one yolk (for the fat), whole wheat toast and simply fruit spread
2. Low-fat cottage cheese with fruit or fat free cottage cheese with fruit and nuts
3. Oatmeal or similar grain hot cereal, milk, (you can stick any kind of extra protein and fat in here - string cheese, egg (this does have more carbs but according to Game On book is okay)
4. Egg white omelet with cut up veggies, one yolk for the fat
5. Egg whites, hash browns in small amount of olive oil
6. Yogurt (make sure you get plain, cottage cheese, frozen fruit blended in blender with stevia. YUM
7. Protein bar
8. Protein shake
Other meal ideas-
1. BIG salad with turkey or chicken, nuts or oil and vinegar dressing. Sometimes I put some cut up fruit on it (grapes, apples)
2. Two very thin slices bread, mustard, lettuce, sprouts, tomatoes avacodo, turkey, pickles, banana peppers
3. Apple and string cheese
4. Whole wheat carb-down flat-out or tortilla shell or pita pocket stuffed with lots of veggies, turkey and walnuts
5. Whole grain pasta, spaghetti sauce made with ground turkey, big green salad
6. Creamed Chicken (or tuna) on toast - One can meat, one can 99% fat free cream of chicken or cream of celery soup, onion, one can skim milk. heat on stove. Spray WW bread with butter flavored Pam and broil. Break up toast and put creamed chicken mixture on top. All of my kids have loved this. Serve with green beans or other vegetable
7. Broiled fish, asparagus cooked in olive oil
8. Stir fry with lots of veggies, chicken or turkey, brown rice, roasted almonds
9. Sweet potato fries - cut up and placed on Pam sprayed cookie sheet, salt. Bake at 400 degrees watching and turning.
10. Potato fries - same as above
11. Turkey burgers on 1/2 ww bun or no bun. Top with lots of veggies and mustard
12. WW pizza crust with veggies (red, yellow, orange, green peppers, purple onion, tomato, olives, fat free or low fat mozz cheese - you can put canadian bacon, pineapple, ground turkey on it for meat
On the go meals (in cooler)
Crock pot turkey
cottage cheese
carrots, cherry tomatoes, grapes, apples
Ak-Mak crackers
Laughing cow cheese
string cheese
All kinds of green veggies
nuts
Breakfast Ideas-
1. Egg whites (I'd say up to three depending on how hungry you are), one yolk (for the fat), whole wheat toast and simply fruit spread
2. Low-fat cottage cheese with fruit or fat free cottage cheese with fruit and nuts
3. Oatmeal or similar grain hot cereal, milk, (you can stick any kind of extra protein and fat in here - string cheese, egg (this does have more carbs but according to Game On book is okay)
4. Egg white omelet with cut up veggies, one yolk for the fat
5. Egg whites, hash browns in small amount of olive oil
6. Yogurt (make sure you get plain, cottage cheese, frozen fruit blended in blender with stevia. YUM
7. Protein bar
8. Protein shake
Other meal ideas-
1. BIG salad with turkey or chicken, nuts or oil and vinegar dressing. Sometimes I put some cut up fruit on it (grapes, apples)
2. Two very thin slices bread, mustard, lettuce, sprouts, tomatoes avacodo, turkey, pickles, banana peppers
3. Apple and string cheese
4. Whole wheat carb-down flat-out or tortilla shell or pita pocket stuffed with lots of veggies, turkey and walnuts
5. Whole grain pasta, spaghetti sauce made with ground turkey, big green salad
6. Creamed Chicken (or tuna) on toast - One can meat, one can 99% fat free cream of chicken or cream of celery soup, onion, one can skim milk. heat on stove. Spray WW bread with butter flavored Pam and broil. Break up toast and put creamed chicken mixture on top. All of my kids have loved this. Serve with green beans or other vegetable
7. Broiled fish, asparagus cooked in olive oil
8. Stir fry with lots of veggies, chicken or turkey, brown rice, roasted almonds
9. Sweet potato fries - cut up and placed on Pam sprayed cookie sheet, salt. Bake at 400 degrees watching and turning.
10. Potato fries - same as above
11. Turkey burgers on 1/2 ww bun or no bun. Top with lots of veggies and mustard
12. WW pizza crust with veggies (red, yellow, orange, green peppers, purple onion, tomato, olives, fat free or low fat mozz cheese - you can put canadian bacon, pineapple, ground turkey on it for meat
On the go meals (in cooler)
Crock pot turkey
cottage cheese
carrots, cherry tomatoes, grapes, apples
Ak-Mak crackers
Laughing cow cheese
string cheese
All kinds of green veggies
nuts
Crunchy Chicken Tacos
Measurements of everything really depend on the appropriate portion size for you.
Crunchy Chicken Tacos
- boneless, skinless chicken breast
- little bit of taco seasoning (optional)
- 1-2 tbsp salsa
- Hard taco shells made with whole grain yellow corn
Toppings for taco: Lettuce, black olives (alternate avocado), fat free cheese
Fill medium sauce pan with water. Place chicken breast into water and bring to a boil. When chicken is cooked through, it'll be nice and tender. Shred with a fork. I like mine super shredded so I also chop it up with a food chopper.
Heat small skillet to medium-high. Place chicken, seasoning, and salsa into pan. Heat through. Fill taco shell and top off with your toppings.
Carb: taco shell and salsa
Protein: chicken & cheese
Fat: black olives or avocado
Crunchy Chicken Tacos
- boneless, skinless chicken breast
- little bit of taco seasoning (optional)
- 1-2 tbsp salsa
- Hard taco shells made with whole grain yellow corn
Toppings for taco: Lettuce, black olives (alternate avocado), fat free cheese
Fill medium sauce pan with water. Place chicken breast into water and bring to a boil. When chicken is cooked through, it'll be nice and tender. Shred with a fork. I like mine super shredded so I also chop it up with a food chopper.
Heat small skillet to medium-high. Place chicken, seasoning, and salsa into pan. Heat through. Fill taco shell and top off with your toppings.
Carb: taco shell and salsa
Protein: chicken & cheese
Fat: black olives or avocado
Easy Ice Cream
Ice Cream!... who'd of thought?!
This recipe really had my interest and I thought I would try to make it Game On legal! By the way Our Best Bites is like, the BEST food blog. I love it!
This was sooooo yummy!!
Easy Ice Cream
- 1 very ripe banana (not all mushy and brown....you want the kind with a few brown spots...you can see pics on the link I posted above)
- *1 portion of low-fat Ricotta cheese (the BEST kind to buy is Market Pantry brand found only at TARGET but other kinds are okay it'll just be a bit grainy)
- 1 portion of natural peanut butter
- dash of cinnamon (optional)
Peel banana. Break off into chunks and freeze for several hours. I froze mine in a plastic Ziploc overnight.
Place all ingredients into food processor or a really good blender. Pulse for about a minute. Your mixture may look kind of grainy like cous cous but that is what you want. You might have to scrape down the sides a bit, too.
Stir mixture with spatula and voila!! You've got ice cream! Eat immediately.
I was really surprised with how smooth, creamy, and satifsying this was. Obviously, this tastes like banana but it's really not overwhelming and didn't make me gag, as bananas usually make me do. This really does have the texture of soft serve ice cream! LOVE it!
* The Ricotta serves as your protein for the meal. Now, if you aren't really into Ricotta, you could maybe try protein powder, cottage cheese, or Greek yogurt as an alternate ingredient. I haven't tried any of these things. I was going to try chocolate protein powder, but I was so satisfied with the Ricotta that I didn't want to risk it not turning out well.
Carb = Banana
Protein = Ricotta
Fat = Peanut Butter
This recipe really had my interest and I thought I would try to make it Game On legal! By the way Our Best Bites is like, the BEST food blog. I love it!
This was sooooo yummy!!
Easy Ice Cream
- 1 very ripe banana (not all mushy and brown....you want the kind with a few brown spots...you can see pics on the link I posted above)
- *1 portion of low-fat Ricotta cheese (the BEST kind to buy is Market Pantry brand found only at TARGET but other kinds are okay it'll just be a bit grainy)
- 1 portion of natural peanut butter
- dash of cinnamon (optional)
Peel banana. Break off into chunks and freeze for several hours. I froze mine in a plastic Ziploc overnight.
Place all ingredients into food processor or a really good blender. Pulse for about a minute. Your mixture may look kind of grainy like cous cous but that is what you want. You might have to scrape down the sides a bit, too.
Stir mixture with spatula and voila!! You've got ice cream! Eat immediately.
I was really surprised with how smooth, creamy, and satifsying this was. Obviously, this tastes like banana but it's really not overwhelming and didn't make me gag, as bananas usually make me do. This really does have the texture of soft serve ice cream! LOVE it!
* The Ricotta serves as your protein for the meal. Now, if you aren't really into Ricotta, you could maybe try protein powder, cottage cheese, or Greek yogurt as an alternate ingredient. I haven't tried any of these things. I was going to try chocolate protein powder, but I was so satisfied with the Ricotta that I didn't want to risk it not turning out well.
Carb = Banana
Protein = Ricotta
Fat = Peanut Butter
Black Bean & Red chilli chicken
Here's a recipe for the crock pot that I like to make on Sunday. It goes together really quick and cooks while I'm at church:
1 can diced tomatoes
1/2 onion, chopped
1 can green chillis
1 can black beans, drained and rinsed
1 bottle roasted red peppers, chopped
1/2 tsp Garlic powder
1/4 tsp crushed red pepper (optional)
1 TB Chilli powder
Mix all ingredients together and pour over 2 or 3 chicken breasts in crock pot. Cook on low for 6 hours. Shred chicken with forks before serving over portion of brown rice, top with fat free sour cream.
1 can diced tomatoes
1/2 onion, chopped
1 can green chillis
1 can black beans, drained and rinsed
1 bottle roasted red peppers, chopped
1/2 tsp Garlic powder
1/4 tsp crushed red pepper (optional)
1 TB Chilli powder
Mix all ingredients together and pour over 2 or 3 chicken breasts in crock pot. Cook on low for 6 hours. Shred chicken with forks before serving over portion of brown rice, top with fat free sour cream.
Avocado/cream cheese thingy
| This is REALLY oniony and garlicy, so for those who don't like that...well I don't know what to tell ya! 1 tub of low fat (or non-fat) cream cheese 1/2 avocado 1/2 onion 2 cloves garlic 1 tsp vinegar (it'll use like 2 calories of your 100) 1/4 cup water (maybe less) Blend all ingredients in a food processor or blender until somewhat smooth. Because this has a lot of healthy fat (avocado), I use this as a spread on a sandwich in place of mayonnaise. But it could also be used as a dip for whole wheat crackers/chips. Just don't eat a lot of it. Oh yeah, and this is really oniony and garlicy! I guess you could put in less if you wanted to, or cook the onions/garlic for a little bit to give them less bite. Anyway, that's that. I ate at a really good Thai dinner tonight for my meal off. Probably shouldn't have, because when the Thai donuts came out, I forgot that I was trying to lose weight! |
What's for dinner?
1 baked potato fried into hash browns
2 slices turkey bacon
1 egg + 2 egg whites scrambled
I was really wanting something quick and easy for the fam tonight.
2 slices turkey bacon
1 egg + 2 egg whites scrambled
I was really wanting something quick and easy for the fam tonight.
Friday, January 22, 2010
Taco Salad
Ground Turkey
Taco Seasoning
Whole Wheat tortilla
EVOO
1 pkg Salad (easy) You can cut up your own veggies if you want.
tomato (optional)
1. Cut whole wheat tortilla into wedges. Drizzle with EVOO and bake til crunchy.
2. Pour salad in a bowl (haha)
3. Add meat to salad
4. Crunch wheat chips over the top.
5. Mix and serve.
So good.. and easy!
Taco Seasoning
Whole Wheat tortilla
EVOO
1 pkg Salad (easy) You can cut up your own veggies if you want.
tomato (optional)
1. Cut whole wheat tortilla into wedges. Drizzle with EVOO and bake til crunchy.
2. Pour salad in a bowl (haha)
3. Add meat to salad
4. Crunch wheat chips over the top.
5. Mix and serve.
So good.. and easy!
Body for Life Chips
Body for Life Chips
I took the "Body for Life" pancake mix which was equal parts of egg whites, cottage cheese and oatmeal blended together. I added water to thin it. Abt a half cup, I didn't measure it.Spread on a heavy duty cookie sheet (I have the Pampered Chef one) Bake it at 225 degrees for a few hours. Break it up. Can be used with any one of the delicious dips on the blog. I mixed peanut butter and honey together. It was good.
I took the "Body for Life" pancake mix which was equal parts of egg whites, cottage cheese and oatmeal blended together. I added water to thin it. Abt a half cup, I didn't measure it.Spread on a heavy duty cookie sheet (I have the Pampered Chef one) Bake it at 225 degrees for a few hours. Break it up. Can be used with any one of the delicious dips on the blog. I mixed peanut butter and honey together. It was good.
Hot Pockets
These aren't like the frozen hot pockets you get in the store, but it's what the website I used to make them calls them (ourbestbites.com). I've adapted the recipe a bit so it's totally GameOn friendly. You will not regret making these. They are fabulous, I eat one a day and it's one of my favorite meals of the day. They travel well, freeze well, make great lunches for husbands and kids. They make look like they take awhile to make but I can crank them out pretty quick. I've been making them on Sundays and I have a bag of them ready to go for the week! That's one meal down/day.
Here you go....
1 1/2 c. warm (105-115 degrees) water
1 Tbsp. honey
1 Tbsp. yeast
1/2 tsp. salt
4 1/2 tsp of vital wheat gluten
3+ c. whole wheat flour (I grind my own flour and have been using the hard white wheat and it's fabulous)
Each Hot Pocket has
two slices of ham,
ff cheese
In my kitchen aid mixer I mix the water and honey (with a spoon) then sprinkle the yeast on that. Set the timer for 10min and let it proof (just let it sit there dont' turn on the mixer). Once it's all foamy (if it's not foamy throw it out and start over again), then turn on the mixer (use your dough hook) and add the salt and start adding the flour and the vital wheat gluten. The vital wheat gluten helps the wheat dough become a softer dough when baked. I usually only add 3 cups of flour and then it starts balling up, you may need to add 1/2c more but not much more then that, you don't want the dough super stiff. Once it's there, I remove the ball, spray the mixer with cooking spray and put that ball of dough right back in the mixer and cover with a towel and let it rise for about 45-50min.
After that I turn the dough onto a VERY VERY floured workspace shape into a rectangle and cut into 8 equal rectangular pieces. This is where you add what you want, my personal favorite is ham and cheese. But I've also done roast beef and swiss, chicken broccoli and cheese. The key here is to not overstuff just a small slice of cheese and a few pieces of meat. You wrap up the dough into a little mummy or a hot pocket once they are all made start preheating the oven, this gives them a few minutes to rise, once it's preheated pop them in the oven and bake at 425 for 15minutes.
*****This recipe is fat free so in order to get my fat I dip the hot pocket in some evoo. I suppose you could add a TBSP of evoo to the dough if you want and get your fat that way. I just really like the taste of evoo so I choose to use it as a "sauce" for my hot pocket. Also if you go to the ourbestbites.com website and search under archives, sandwiches, you can find their hot pocket recipe and see pictures of how they rolled up each hot pocket. It took me a couple of tries but mine now look like theirs.
Here you go....
1 1/2 c. warm (105-115 degrees) water
1 Tbsp. honey
1 Tbsp. yeast
1/2 tsp. salt
4 1/2 tsp of vital wheat gluten
3+ c. whole wheat flour (I grind my own flour and have been using the hard white wheat and it's fabulous)
Each Hot Pocket has
two slices of ham,
ff cheese
In my kitchen aid mixer I mix the water and honey (with a spoon) then sprinkle the yeast on that. Set the timer for 10min and let it proof (just let it sit there dont' turn on the mixer). Once it's all foamy (if it's not foamy throw it out and start over again), then turn on the mixer (use your dough hook) and add the salt and start adding the flour and the vital wheat gluten. The vital wheat gluten helps the wheat dough become a softer dough when baked. I usually only add 3 cups of flour and then it starts balling up, you may need to add 1/2c more but not much more then that, you don't want the dough super stiff. Once it's there, I remove the ball, spray the mixer with cooking spray and put that ball of dough right back in the mixer and cover with a towel and let it rise for about 45-50min.
After that I turn the dough onto a VERY VERY floured workspace shape into a rectangle and cut into 8 equal rectangular pieces. This is where you add what you want, my personal favorite is ham and cheese. But I've also done roast beef and swiss, chicken broccoli and cheese. The key here is to not overstuff just a small slice of cheese and a few pieces of meat. You wrap up the dough into a little mummy or a hot pocket once they are all made start preheating the oven, this gives them a few minutes to rise, once it's preheated pop them in the oven and bake at 425 for 15minutes.
*****This recipe is fat free so in order to get my fat I dip the hot pocket in some evoo. I suppose you could add a TBSP of evoo to the dough if you want and get your fat that way. I just really like the taste of evoo so I choose to use it as a "sauce" for my hot pocket. Also if you go to the ourbestbites.com website and search under archives, sandwiches, you can find their hot pocket recipe and see pictures of how they rolled up each hot pocket. It took me a couple of tries but mine now look like theirs.
Greek Yogurt with Berries
| I tried Greek yogurt tonight for the first time it was fabulous. I was amazed with how much protein was in the yogurt as well. I got the Oikos brand, and a 5.3oz container of plain yogurt had 0g fat, 15g of Protein and 6g carb! I grabbed a small handful of mixed berries and mixed it into the yogurt sweetened it with a tad of honey and sprinkled some chopped almonds. It was a fabulous treat and 100% GameOn. Seriously I don't miss my heavy snacks and desserts at all with treats like this! |
Beef Stroganoff
This was super easy to make and 100% GameOn
Eye of round steak
mushrooms
onion
Worcester
light sour cream
salt and pepper
brown rice
In a skillet cook some strips of eye of round, once cooked remove from skillet and set aside, in a little olive oil cook onions and mushrooms until soft, add back beef, cook for another minute then add two heaping spoonfuls of light sour cream, a little Worcester sauce some salt and pepper. Serve with brown rice.
Eye of round steak
mushrooms
onion
Worcester
light sour cream
salt and pepper
brown rice
In a skillet cook some strips of eye of round, once cooked remove from skillet and set aside, in a little olive oil cook onions and mushrooms until soft, add back beef, cook for another minute then add two heaping spoonfuls of light sour cream, a little Worcester sauce some salt and pepper. Serve with brown rice.
Tuesday, January 19, 2010
Roasted Butternut Squash
Peel and chop into 1 inch cubes: 1 butternut squash.
coarsely chop 1 bunch of red-stemmed chard.
Place chard and butternut in a large bowl. Sprinkle with 1 1/2 TBS EVOO 1 TBS balsamic vinegar, a little salt and pepper. Toss together until all is coated.
MEANWHILE: Preheat oven to 400 degrees.
Spray a large baking pan or broiler pan with cooking spray, and place in the oven for 5 minutes.
Pour veggies into heated baking pan, and reduce heat to 350 degrees.
Cook for about 15 minutes, stir and cook 15 more minutes. Delicious!!
coarsely chop 1 bunch of red-stemmed chard.
Place chard and butternut in a large bowl. Sprinkle with 1 1/2 TBS EVOO 1 TBS balsamic vinegar, a little salt and pepper. Toss together until all is coated.
MEANWHILE: Preheat oven to 400 degrees.
Spray a large baking pan or broiler pan with cooking spray, and place in the oven for 5 minutes.
Pour veggies into heated baking pan, and reduce heat to 350 degrees.
Cook for about 15 minutes, stir and cook 15 more minutes. Delicious!!
Monday, January 18, 2010
Chicken N Rice
This can be made with dumplings (during a non-Game On day).
Cut up a couple of carrots, a bunch of celery, and an onion. Brown it in some EVOO. Throw it in a crockpot, along with a couple of chicken breasts and a half a cup of chicken stock. You can add a little water if it doesn't seem like there is enough. Add salt, pepper, and paprika. Cook for a couple of hours, or until the chicken starts to fall apart. Serve over brown rice (or wild rice).
Have you seen those cups of wild/brown rice where you just pop in it the microwave for 60 seconds and it's done? Those things are amazing!!
Cut up a couple of carrots, a bunch of celery, and an onion. Brown it in some EVOO. Throw it in a crockpot, along with a couple of chicken breasts and a half a cup of chicken stock. You can add a little water if it doesn't seem like there is enough. Add salt, pepper, and paprika. Cook for a couple of hours, or until the chicken starts to fall apart. Serve over brown rice (or wild rice).
Have you seen those cups of wild/brown rice where you just pop in it the microwave for 60 seconds and it's done? Those things are amazing!!
Fresh Tortilla Soup
Fresh Tortilla Soup
Do not be daunted by the instructions, or the long ingredient list. This is really very easy.
Ingredients
4 chicken breasts
2 cups water
1 yellow onion
1 whole bunch celery (divided)
3TBS minced garlic (divided)
3 Limes (divided)
EVOO
8 Carrots
1 red bell pepper
1 yellow pepper
1 purple onion
1 small can chopped green chillies
2 TBS cumin
1 tsp onion powder
1/2 bunch cilantro chopped
juice of 3 limes or 3 TBS (or more) lime juice
1 can each of black beans, pinto beans, red kidney beans, white corn, yellow corn, drained and rinsed, and mixed together.
1 pk. cubed cheddar or colbyjack cheese
1 small jar green olives
1 bag tortilla chips
Boil 4 chicken breasts in 2 cups of water with 1 whole onion, quartered, 3 sticks of celery cut into3 inch pieces, 1 TBS minced garlic, and 2 lime halves that the juice has been completely squeezed out of (reserve the juice for later)
When chicken is done, take bones and skin from chicken and dice finely. Reserve for later
Strain the chicken broth to remove cooked vetetables, lime rinds, and small pieces of skin and bone. Discard vegetables and reserve chicken broth.
Chop 6 carrots, 6-8 ribs celery, one red and one yellow bell pepper, one small purple onion. Get a large skillet very hot. Add a tbsp of EVOO to the hot pan, then add all the vegetables at once. Add 2 Tsp minced garlic from a jar, and a small can of chopped green chillies. Saute untill brown around the edges but still crisp. Turn off heat and set aside.
Now you have all components for your soup. Before making the soup gather the rest of the ingredients.
Spices for soup: 1-1/2-2 TBS cumin, (no it's not too much) 1 tsp. onion powder, 1/2 bunch coarsely chopped cilantro, juice of 3 limes (or more), salt and pepper to taste (if necessary)
Add-ins: Cubed chedder cheese, green olives, tortilla chips,
one or two cans each of pinto beans, black beans, red kidney beans, white corn, yellow corn drain and rinse all canned carbs, and mix together in a large bowl.
To cook soup: heat broth to simmer and add chicken pieces and vegetable pieces. bring back to low boil and cook for about 10 minutes. Add up to 1 cup of water if necessary. Add spices, stir well, cover and remove from heat.
To serve soup:
Place a couple of tablespoons of bean/corn mixture in the bottom of a soup bowl. Add cubed cheese, and olives. Spoon soup over the add-ins, and serve with tortilla chips.
Great for your entire family. For Game-On meal, YOU control the amount of carbs and/or extra protein (cheese) or fat (olives) you add to the bowl to make it entirely legal.
This is a family favorite, a "go-to" meal. Great for summer or winter because it tastes so fresh. A great fun company meal, as well. The leftovers reheat well, It can be frozen for future meals, but doesn't taste as fresh. Each time it is reheated, add juice of one lime.
Do not be daunted by the instructions, or the long ingredient list. This is really very easy.
Ingredients
4 chicken breasts
2 cups water
1 yellow onion
1 whole bunch celery (divided)
3TBS minced garlic (divided)
3 Limes (divided)
EVOO
8 Carrots
1 red bell pepper
1 yellow pepper
1 purple onion
1 small can chopped green chillies
2 TBS cumin
1 tsp onion powder
1/2 bunch cilantro chopped
juice of 3 limes or 3 TBS (or more) lime juice
1 can each of black beans, pinto beans, red kidney beans, white corn, yellow corn, drained and rinsed, and mixed together.
1 pk. cubed cheddar or colbyjack cheese
1 small jar green olives
1 bag tortilla chips
Boil 4 chicken breasts in 2 cups of water with 1 whole onion, quartered, 3 sticks of celery cut into3 inch pieces, 1 TBS minced garlic, and 2 lime halves that the juice has been completely squeezed out of (reserve the juice for later)
When chicken is done, take bones and skin from chicken and dice finely. Reserve for later
Strain the chicken broth to remove cooked vetetables, lime rinds, and small pieces of skin and bone. Discard vegetables and reserve chicken broth.
Chop 6 carrots, 6-8 ribs celery, one red and one yellow bell pepper, one small purple onion. Get a large skillet very hot. Add a tbsp of EVOO to the hot pan, then add all the vegetables at once. Add 2 Tsp minced garlic from a jar, and a small can of chopped green chillies. Saute untill brown around the edges but still crisp. Turn off heat and set aside.
Now you have all components for your soup. Before making the soup gather the rest of the ingredients.
Spices for soup: 1-1/2-2 TBS cumin, (no it's not too much) 1 tsp. onion powder, 1/2 bunch coarsely chopped cilantro, juice of 3 limes (or more), salt and pepper to taste (if necessary)
Add-ins: Cubed chedder cheese, green olives, tortilla chips,
one or two cans each of pinto beans, black beans, red kidney beans, white corn, yellow corn drain and rinse all canned carbs, and mix together in a large bowl.
To cook soup: heat broth to simmer and add chicken pieces and vegetable pieces. bring back to low boil and cook for about 10 minutes. Add up to 1 cup of water if necessary. Add spices, stir well, cover and remove from heat.
To serve soup:
Place a couple of tablespoons of bean/corn mixture in the bottom of a soup bowl. Add cubed cheese, and olives. Spoon soup over the add-ins, and serve with tortilla chips.
Great for your entire family. For Game-On meal, YOU control the amount of carbs and/or extra protein (cheese) or fat (olives) you add to the bowl to make it entirely legal.
This is a family favorite, a "go-to" meal. Great for summer or winter because it tastes so fresh. A great fun company meal, as well. The leftovers reheat well, It can be frozen for future meals, but doesn't taste as fresh. Each time it is reheated, add juice of one lime.
Broccoli Pasta
Whole Wheat Pasta
Grilled Chicken
EVOO
Broccoli
Parmesan Cheese
Make like normal pasta. Add cooked broccoli and chicken to noodles. Add EVOO and sprinkle Parmesan Cheese on top! YUMMY
Grilled Chicken
EVOO
Broccoli
Parmesan Cheese
Make like normal pasta. Add cooked broccoli and chicken to noodles. Add EVOO and sprinkle Parmesan Cheese on top! YUMMY
Cheesecake
Cheesecake:
1 8 oz pkg creamcheese, softened
3/4 c grapes + 1/4-1/2 cup wild blueberries, pureed in the blender
1/2 scoop vanilla protein powder
1 egg
Topping:
Wild blueberries, thawed
Almond slices (toasted, optional)
Mix and pour into small glass dish, (like the size of a bread pan or smaller to make it thicker- if you have it). The recipe can be doubled and baked in a pie plate. Bake at 325 for like an hour, until it is cooked through.
After it is cooked, cool in fridge or freezer until cold. Top with blueberries and and almonds. (I like to reserve 20 calories of my 100 for lite coolwhip.) Serves 2-3.
Protein: Cream cheese, protein powder
Carb: Grapes and blueberries
Fat: Egg and almonds
Disclaimer:-): Because of the cream cheese, I think that this is still pretty high in calories, so I wouldn't recommend eating it all the time. But my husband says that it is the first "dessert" I've made legally, that tastes like a real dessert:-).
1 8 oz pkg creamcheese, softened
3/4 c grapes + 1/4-1/2 cup wild blueberries, pureed in the blender
1/2 scoop vanilla protein powder
1 egg
Topping:
Wild blueberries, thawed
Almond slices (toasted, optional)
Mix and pour into small glass dish, (like the size of a bread pan or smaller to make it thicker- if you have it). The recipe can be doubled and baked in a pie plate. Bake at 325 for like an hour, until it is cooked through.
After it is cooked, cool in fridge or freezer until cold. Top with blueberries and and almonds. (I like to reserve 20 calories of my 100 for lite coolwhip.) Serves 2-3.
Protein: Cream cheese, protein powder
Carb: Grapes and blueberries
Fat: Egg and almonds
Disclaimer:-): Because of the cream cheese, I think that this is still pretty high in calories, so I wouldn't recommend eating it all the time. But my husband says that it is the first "dessert" I've made legally, that tastes like a real dessert:-).
Hawaiian Haystacks
This recipe is called Hawaiian Haystacks
The ingredients are not in exact measurements because it depends on how many people are eating. It is an excellent food to have for a potluck, because you can ask each person to bring one thing, and it's not difficult to do. Every one loves it because they can leave out what they don't want. It is a glueten and dairy free meal. Weight watchers can also adjust their portions for their point control. For Game-On eaters, YOU are the one who adjusts your portions so you can have a sanctioned meal. It is VERY filling and satisfying. AND it's fun food!
Carbs: cooked brown rice (this is the foundation of the recipe)can be served hot, cold or room temperature
Canned pineapple chunks (natural in own juice. drain the juice)
chow mien noodles (I skip them on my haystack so I can have more rice)
Protein: chicken breasts. (Boil or bake so that you don't have to use evoo and can save your fat portion for another ingredient in the hay stack. I boil with celery in the water and it's delicious!) Cook and dice into small bite size pieces
Vegetables: finely chop and keep separate: Celery, green and orange bell peppers, carrots, radishes, about 1/3 head of napa cabbage, very finely shredded.
Fat: sliced almonds, shredded coconut.
To make your haystack, place a little bit of rice in the middle of your plate. sprinkle with a small pinch of coconut. Add chicken, a little pineapple, and LOTS OF VEGETABLES to build your stack. Top with sliced almonds and chowmein noodles if desired.
The ingredients are not in exact measurements because it depends on how many people are eating. It is an excellent food to have for a potluck, because you can ask each person to bring one thing, and it's not difficult to do. Every one loves it because they can leave out what they don't want. It is a glueten and dairy free meal. Weight watchers can also adjust their portions for their point control. For Game-On eaters, YOU are the one who adjusts your portions so you can have a sanctioned meal. It is VERY filling and satisfying. AND it's fun food!
Carbs: cooked brown rice (this is the foundation of the recipe)can be served hot, cold or room temperature
Canned pineapple chunks (natural in own juice. drain the juice)
chow mien noodles (I skip them on my haystack so I can have more rice)
Protein: chicken breasts. (Boil or bake so that you don't have to use evoo and can save your fat portion for another ingredient in the hay stack. I boil with celery in the water and it's delicious!) Cook and dice into small bite size pieces
Vegetables: finely chop and keep separate: Celery, green and orange bell peppers, carrots, radishes, about 1/3 head of napa cabbage, very finely shredded.
Fat: sliced almonds, shredded coconut.
To make your haystack, place a little bit of rice in the middle of your plate. sprinkle with a small pinch of coconut. Add chicken, a little pineapple, and LOTS OF VEGETABLES to build your stack. Top with sliced almonds and chowmein noodles if desired.
Roasted carrots and potatoes
Roasted carrots and potatoes:
Slice carrots (maybe 2 long ones)
Dice 1 potato
place in a ziploc bag and pour 1 portion EVOO and 1/4 packet dry onion soup mix.
Shake bag.
Place on baking sheet and roast at 425 for 25-30 minutes.
WE LOVE these veggies like this. The soup mix seasoning is awesome. My little boys even like them. The soup mix will come out of your 100 calories.
Slice carrots (maybe 2 long ones)
Dice 1 potato
place in a ziploc bag and pour 1 portion EVOO and 1/4 packet dry onion soup mix.
Shake bag.
Place on baking sheet and roast at 425 for 25-30 minutes.
WE LOVE these veggies like this. The soup mix seasoning is awesome. My little boys even like them. The soup mix will come out of your 100 calories.
Turkey Wrap
Turkey Wrap:
1 Whole Wheat Tortilla
2 oz FF Turkey Breast
1/8 C Cottage Cheese seasoned with ranch seasoning
Lots of Lettuce
1 portion avocado, diced
place all ingredients in the tortilla and wrap it up. Yesterday I made this "to go". I wrapped it up in foil and put it in my purse. I love it because the cottage cheese makes it so it isn't dry and the ranch and avocado give it lots of flavor.
1 Whole Wheat Tortilla
2 oz FF Turkey Breast
1/8 C Cottage Cheese seasoned with ranch seasoning
Lots of Lettuce
1 portion avocado, diced
place all ingredients in the tortilla and wrap it up. Yesterday I made this "to go". I wrapped it up in foil and put it in my purse. I love it because the cottage cheese makes it so it isn't dry and the ranch and avocado give it lots of flavor.
Fajitas
Fajitas:
1/2 chicken breast (grilled and sliced or boiled and shredded)
Fry with:
1/2 onion
1/2 green pepper
Fajita seasoning (I don't mix it like the instructions say, just add the seasoning)
Serve with a whole wheat tortilla, lettuce, and guacamole.
1/2 chicken breast (grilled and sliced or boiled and shredded)
Fry with:
1/2 onion
1/2 green pepper
Fajita seasoning (I don't mix it like the instructions say, just add the seasoning)
Serve with a whole wheat tortilla, lettuce, and guacamole.
A Twist on Tuna
take a half can tuna and mix it with canned madarin oranges in juice
This would be really yummy over some leafy green lettuce with some chopped almonds or pecans on top.
This would be really yummy over some leafy green lettuce with some chopped almonds or pecans on top.
Sunday, January 10, 2010
Veggie or Tortilla Dip by Courtney
Mix plain, non-fat Greek yogurt with low fat feta, low fat cream cheese, evoo, and garlic in a food processor or blender. (I can't remember the amounts, but it made a ton of servings. Just add stuff to your tastes.)
Rip apart a whole wheat tortilla and bake in a 400 degree oven for 7 minutes. Dip in the cheese/yogurt/garlic mixture.
Also works great as a veggie dip!
Rip apart a whole wheat tortilla and bake in a 400 degree oven for 7 minutes. Dip in the cheese/yogurt/garlic mixture.
Also works great as a veggie dip!
Chile Rellenos Quiche
Chile Rellenos Quiche
An original recipe by Emily Horrocks
Servings: Depends on the size of your hand!Ingredients:
1/2 lb ground turkey
3 8 or 10" whole-wheat tortillas
3 whole eggs
8 egg whites ( or 1 c. All Whites substitute)
1/2 c. skim milk
3/4 c. reduced-fat cheddar cheese, shredded
1 c. sliced mushrooms
1 4.5 oz can chopped Chilles
1 1/2 tsp. dried minced onion
1/8 tsp. Italian seasoning
1/8 tsp. Dried parsley
1/8 tsp. Paprika
1/8 tsp. Ground dry mustard
1/2 tsp. Garlic powder
1 tsp. salt
1/2 tsp. pepper
(Not shown: sliced mushrooms. Oopsie! Shown: Cinnamon. Why? I do not know.)
You only need half of this bad boy!
Layering tortilla to form a crust
Layers: cheese, mushrooms, seasoned turkey, and chiles
This is how your Quiche will look before going into oven.
This is how your 2 year old looks when he's trying to get his hands on your camera.
Finished! This was in the oven for close to 1 hr. It smells and tastes delicious!!
Directions:
1. Preheat oven to 350.
2. Brown ground turkey over medium-high heat in pan, season with onion, Italian seasoning, and Parsley. Set aside.
3. Lightly coat a 9 inch pie plate with cooking spray. Overlap 2 tortillas and cut the third one in half to form a crust.
4. In a large mixing bowl, beat whole eggs and egg whites with whisk until well blended. Then mix milk and remaining seasonings into the egg mixture.
5. Sprinkle shredded cheese on the tortilla crust. Layer with chilles, ground turkey, and mushrooms. While whisking the egg mixture, pour it over the layered ingredients. You want to whisk while pouring to prevent the seasonings from gathering in one place on the bottom of the layers.
6. Bake for 50 minutes. You'll know its done when you tap the edge of the pie plate and the filling and set and moist. If it is still liquidy, bake a few minutes longer and test again.
7. Allow to cool for 10 minutes before slicing into portions.
8. Eat!
Optional: Pour a little salsa on the side for some added heat and flavor!
Carb: Tortillas, milk
Protein: egg, cheese
Fat: egg yolk
Veggies: Chile, mushrooms (however, this may not be a full serving of veggies for you, I ate this with a handful of carrots on the side)
Meat Loaf
4 Servings:
1 lb lean ground turkey
2 eggs
shredded zucchini
shredded carrots
1 slice whole wheat bread
1 c. Salsa
Combine all ingredients and bake at 375 for 1 hr or until cooked through. Yum!
1 lb lean ground turkey
2 eggs
shredded zucchini
shredded carrots
1 slice whole wheat bread
1 c. Salsa
Combine all ingredients and bake at 375 for 1 hr or until cooked through. Yum!
Wednesday, January 6, 2010
Yummy AppleDip
Mix low fat cream cheese with a little bit of peanut butter, a little bit of honey, cinnamon, nutmeg, and allspice. It makes a great dip for apples!
Kale Chips
Kale Chips
one bunch of kale
1 teaspoon olive oil
sea salt
cut the ribs out of the kale leaves
place in a large bowl and sprinkle with olive oil and swish around till all the leaves are coated. (you may have to rub some of the leaves with your fingers)
place leaves in a single layer on parchment paper or a non-stick cookie sheet
Bake at 375 for 10-15 minutes. Check often and take out when completely crispy
1 teaspoon of olive oil is 40 calories of your free 100
the kale is a free food
These are crunchy and satisfying
one bunch of kale
1 teaspoon olive oil
sea salt
cut the ribs out of the kale leaves
place in a large bowl and sprinkle with olive oil and swish around till all the leaves are coated. (you may have to rub some of the leaves with your fingers)
place leaves in a single layer on parchment paper or a non-stick cookie sheet
Bake at 375 for 10-15 minutes. Check often and take out when completely crispy
1 teaspoon of olive oil is 40 calories of your free 100
the kale is a free food
These are crunchy and satisfying
Mayo Replacement
Use cottage cheese seasoned with ranch dressing seasoning as a replacement for mayo. I'll use 1/8 C cottage cheese mixed with the seasoning and put it on wraps and sandwiches. It's also very good as a baked potato topping.
Sweet potatoes
Sweet potatoes are so yummy! Wash it, put it in the oven (don't cover in foil) and bake at 400 for 1-1 1/2 hours.
Breakfast Burrito
Breakfast Burrito
1 egg + 1 egg white
onions and green peppers, sauteed in a spray or two of cooking spray
1-2 slices turkey bacon
Fry it all up and wrap it in a whole wheat tortilla. Top with 1-2 Tbsp salsa.
1 egg + 1 egg white
onions and green peppers, sauteed in a spray or two of cooking spray
1-2 slices turkey bacon
Fry it all up and wrap it in a whole wheat tortilla. Top with 1-2 Tbsp salsa.
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