Thursday, January 10, 2013

Illusions that Help with Weight Loss

Tonight I made fat-free sugar-free chocolate pudding.  It was yummy.  In order to make it more appealing, I put the pudding into 4 tiny dishes.  The dishes almost couldn't hold all of the pudding.  It is a great illusion.  It makes you think you are getting more.  The kids loved it.  The husband wondered how many more we had.  I enjoyed a nice sweet treat without feeling deprived. :)

Healthy Fast Food - Chinese Chicken & Broccoli

I love Chinese food!  Of course by now you probably know that I love most food.  LOL!  Hence the eating healthy thing.

Chinese Chicken & Broccoli

Olive oil
1lb chicken, cut into chunks
1 1/2 cup chicken broth
4 Tbsp soy sauce
4 Tbsp Splenda
4 Tbsp corn starch
2 Tbsp white vinegar
Ground ginger to taste
Steamed broccoli

Cook chicken in olive oil until done.
Mix chicken broth, soy sauce, Splenda, corn starch, vinegar, and ginger with a whisk.
Add to chicken and cook until sauce thickens.
Add steamed broccoli (I use the steamer bag in the microwave).

This meal takes about 20 minutes to cook.  Super fast.  You can add some rice or the Ginger Soy "Fried" Couscous ( as a starch.

Nutrition Information: (4 servings)
Calories: 173, Fat: 4, Carbs: 8, Fiber: 0, Protein: 26, WW PP: 4

Fast Food Chinese Chicken and Broccoli:
Calories: 260, Fat: 8, Carbs: 21, Fiber: 3, Protein: 27, WW PP: 7

Wednesday, January 9, 2013

Healthy Fast Food - Soft Tacos

I am on this health kick and am attempting to make stuff I like at fast food places at home.  This saves me calories, fat, and cash.

Soft Tacos

8 Mission Carb Balance tortillas
1lb lean ground beef
Taco seasoning mix
Shredded lowfat mexican cheese
Shredded lettuce
Taco sauce
Fat free sour cream

Cook taco meat (beef, taco seasoning mix, water) as indicated on taco seasoning mix directions.
Put meat on tortillas and top with desired toppings (cheese, lettuce, sauce, sour cream).

Nutrition Information:
2 tortillas with 1/4 taco meat mix, 1/4 cup cheese, lettuce, taco sauce, and 2 Tbsp sour cream:
Calories: 400, Fat: 15, Carbs: 28, Fiber: 16, Protein: 36 = 9 WW PP

By comparison, 2 Taco Bell Supreme Soft Tacos:
Calories: 460, Fat: 22, Carbs: 44, Fiber: 6, Protein: 20 = 12 WW PP

Tuesday, January 8, 2013

Ginger Stir Fry

I love stir fry!  What a great way to get in a bunch of veggies.  Here is a great mix and match recipe:

Ginger Stir Fry

1lb chicken breasts, shrimp, lean steak (or no meat if you want it to be vegetarian or a veggie side dish), cut into slices/chunks
Zucchini, sliced
Peppers, sliced
Carrots, sliced
Onions, sliced
(Any other veggies you want - if you do spinach cook it at the very end)
Olive oil
Stir fry sauce (with the soy sauce in the grocery store)
Ground ginger (you can use fresh if you want)

Prep all your veggies.
Cook them in a pan with olive oil until pretty much done.
Remove them.
Add a little more olive oil if needed.
Add meat.
Cook until done.
Add sauce and ginger to taste and stir.
Add veggies.
Stir and cook until done.

Healthy Fast Food - Breakfast Sandwich

You are probably thinking, that is an oxymoron, "healthy fast food."  I am not talking about the traditional fast food.  I am talking about creating our own fast food at home that is healthy and hearty.  One of my favorite things is going to fast food for breakfast.  I like hearty stuff (I am not much for cereal, bars, etc) so stopping is a great way to get something that will hold me.  Of course it costs money and calories.

Here is a great swap for those heavy breakfast sandwiches.

1 high fiber, low calorie English muffin
1 egg
1 slice fat free cheese
1-2 oz fat free deli ham

Put the English muffin in the toaster.
Put the egg in a ramekin (small bowl) and scramble and cook in microwave for 1 minute.
When the muffin and egg are done, put the egg on the muffin (it should fit just right), add the cheese and ham, and VIOLA! you are done.  :)

This takes all of about 3-5 minutes (faster than driving through at McD's for sure), is only about $1.00 vs $2.00+, and is a lot healthier than my typical breakfast biscuit (roughly 250 calories).

Monday, January 7, 2013

Easy and Tasty (and Healthy) Smoothie Recipe

I love Smoothies!  They are so simple, nourishing, and tasty.  Today I made a yummy smoothie for my boys and me. 

Here is the recipe:
1 cup orange juice
1 container fat free plain Greek yogurt
Frozen strawberries
Blend in a blender. :)

You can use any juice, any yogurt (I like the plain fat free Greek because it is low in sugar and fat and has protein in it to balance the carbs from juice and fruit), and any fruit.  I like to do some frozen fruit to make it thicker.

Yummy Healthy Banana Blueberry Muffins



  • Combine banana, yogurt, brown sugar, egg, and oil in a large bowl. (I used my Kitchenaid mixer)
  • Add oats and allow to sit for 5-10 minutes.
  • Combine dry ingredients.
  • Add blueberries and dry ingredients to wet and stir until just combined.
  • Put in paper lined muffin tin and bake in a preheated 375 oven, until tops are firm to touch. (I baked them for 15 minutes).

These were so good.  My nearly 7 year old said they were his favorite muffins ever.  :) 

Serving Size: 1 Muffin, Total Servings: 12
Calories per Muffin: 184
Fat per Muffin: 6
Carbs per Muffin: 30
Fiber per Muffin: 2
Protein per Muffin: 5
WW PP per Muffing: 5

Friday, January 4, 2013

Yummy & Healthy Italian Chicken Pasta Salad

I am working to get myself back into shape before we have another pregnancy.  I know it is going to be a long journey.  I will probably share some of that on here, but mostly I will be sharing recipes that are yummy and healthy.

Italian Chicken Pasta Salad

1 lb chicken breast
1 package Wishbone Italian salad dressing mix
8oz whole wheat rotini
Zucchini, chopped
Carrots, chopped
Peppers, chopped
Fat free Italian dressing

Rub Italian salad dressing mix on chicken breasts.
Grill chicken until done.
While chicken is grilling, cook pasta until done and chop up veggies.
Rinse cooked pasta with cold water until pasta is cold.
Chop up chicken.
Combine pasta, veggies, and chicken.
Add Italian dressing and toss.