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

Ingredients:
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

Directions:
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 (http://organizedhomemaking.blogspot.com/2011/07/ginger-soy-fried-couscous.html) 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

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

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

Directions:
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

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.

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

Directions:
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).

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
Banana
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

Ingredients

• 1 mashed banana
• 3/4 cup low fat vanilla yogurt (I used fat free plain Greek yogurt & added some vanilla extract)
• 1/2 cup brown sugar
• 1 egg
• 1/4 cup canola oil
• 3/4 cup quick cooking oats
• 1 cup all purpose flour
• 3/4 cup whole wheat flour
• 2 tsp baking powder
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 3/4 cup frozen blueberries

Directions

• 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

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

Ingredients:
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

Directions:
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.

:)

Whole Wheat Oat Blueberry Muffins

Whole Wheat Oat Blueberry Muffins Ingredients: 1 1/4 cups whole wheat flour 1 1/4 cups oats 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 1/2 tsp cinnamon 1 cup unsweetened applesauce 3/4 cup milk 1/2 cup firmly packed brown sugar 2 Tbsp oil 1 large egg, lightly beaten 1 pint blueberries (fresh or frozen) Directions: Preheat oven to 375 degrees. Line a 12 cup muffin tin with paper cases or spray with nonstick cooking spray. In a large bowl combine flour, oats, baking powder, baking soda, salt and cinnamon. In a medium bowl combine applesauce, milk, brown sugar, oil and egg. Make a well in dry ingredients and add applesauce mixture. Stir until just moist. Fold in blueberries. Fill muffin cups 2/3 full. Bake for 16-18 minutes. WW Points - 4

Chicken Fajitas

Chicken Fajitas Ingredients: 2 pounds boneless, skinless chicken 1 onion, thinly sliced 1 red or green bell pepper, sliced (I used a combo of all colored peppers) 2 teaspoons chili powder 1/2 teaspoon cumin 1/4 teaspoon salt 1/2 cup chicken broth 1 tablespoon fresh lime juice (I used lemon juice) 8 warm flour tortillas (I used low carb, high fiber tortillas) 1 cup Cheddar cheese (I used 2% mexican blend) Sour cream Guacamole Lettuce Tomato Salsa Directions: Cut onions, peppers, and chicken into strips. In a small bowl, combine chili powder, cumin, salt, and broth. Pour mixture over chicken and marinate. Grill chicken, onions, and peppers. Spoon several slices of chicken mixture with sauce into center of each warm tortilla. Fold over. Top with sour cream, guacamole, cheese, lettuce, tomatoes, and salsa.

Soy Lemon Tilapia

Soy Lemon Tilapia Ingredients: 1 lb tilapia Lemon juice Soy sauce Olive oil Directions: Marinate tilapia in a bunch of soy sauce and lemon juice. Cook in olive oil (let marinade cook the tilapia - it will sort of boil). Pour off marinade and cook a little more. WW POINTS PLUS - 1/3 of recipe = 3

Apple Cinnamon Oatmeal (with real apples)

Apple Cinnamon Oatmeal (with real apples) Ingredients: 1/4 cup oats 1/2 cup water 1/2 apple, peeled and diced Cinnamon Splenda Directions: Put oats, water, and diced apples in bowl. Microwave for 1 minute and 45 seconds. Add cinnamon and Splenda. WW POINTS PLUS - 2

Healthier Parmesan Chicken

Healthier Parmesan Chicken Ingredients: 1 lb chicken 4 egg whites 1/2 cup bread crumbs 4 Tbsp parmesan cheese 2 tsp olive oil 1 can tomato sauce Directions: Mix bread crumbs and parmesan cheese on a plate. Mix egg whites in a bowl. Dip chicken in egg whites and bread crumb mixture and set aside. Heat pan with olive oil. Brown chicken on both sides. Put in pan and cover with tomato sauce. Bake at 350 for 20 minutes. While chicken is baking, cook 8oz pasta per box instructions. Serve 1 cup pasta with 1/4 of the chicken. WW POINTS PLUS - 8

Pig Pickin' Cake

Pig Pickin' Cake Ingredients: Cake: 1 box yellow cake mix 1 small can mandarin oranges (with juice) 1/2 cup unsweetened applesauce 1 egg white Frosting: 1 container (8 oz) low-fat or fat-free cool whip 1 small can crushed pineapple (with juice) 1 pkg (4 servings) sugar-free fat-free vanilla pudding mix Directions: Cake: Mix cake mix, oranges, applesauce, and egg white. Bake in pan for 30 minutes at 350. Frosting: Mix cool whip, pineapple, and pudding mix. Frost cake when cool. Refrigerate. WW POINTS PLUS - 5 per serving (16 servings)

Grilled Buffalo Chicken

Grilled Buffalo Chicken Ingredients: 2 lb chicken 4 Tbsp butter 3/4 cup Frank's red hot sauce Directions: Melt butter. Add Frank's. Marinate. Grill. WW POINTS PLUS - Makes 8 servings = 4 per serving

Mandarin Orange Pineapple Smoothie

Mandarin Orange Pineapple Smoothie Ingredients: 1 pkg WW vanilla smoothie mix 1 cup fat-free or low-fat milk 1/2 cup mandarin oranges 1/2 cup pineapple 1 tsp olive oil (if you need to meet the requirement) Ice cubes Directions: Blend. Enjoy. WW POINTS PLUS - 4-6 (depending on milk and if you do oil)

WW Friendly Key Lime Pie

WW Friendly Key Lime Pie Ingredients: 1 lower fat graham cracker crust 1/4 cup boiling water 1 pkg (4 serving) fat-free sugar-free lime jello 2 containers (6 oz each) fat-free key lime yogurt 1 container (8 oz) fat-free cool whip Directions: Boil water. Add jello pkg and mix well. Add yogurt and whisk. Add cool whip and stir until well mixed. Pour into pie crust. Put in refrigerator for at least 2 hours. WW POINTS PLUS - 1/8 of pie = 4

My Favorite Healthy Omelet

My Favorite Healthy Omelet Ingredients: 1 tsp olive oil 1 egg 3 egg whites 1 slice lowfat provolone cheese 1oz lean deli ham Onions Peppers Directions: Chop up onions, peppers, and ham. Cook in small pan with 1/2 the olive oil. Stir eggs and cook in pan with 1/2 the olive oil. Once the eggs are cooked a little, add the cheese. Once the onions, peppers, and ham are cooked add to the omelet. Cook omelet and fold. Cook a little more. WW POINTS PLUS - 6

Healthy Brownies

Healthy Brownies Ingredients: 1 box brownie mix 2 egg whites, lightly beaten 1/2 cup water 1/2 cup unsweetened applesauce Directions: Preheat oven to 350. Mix brownie mix, egg whites, water, and applesauce for roughly 50 strokes. Put in Pam-sprayed pan. Bake roughly 25-30 minutes. WW POINTS PLUS - I divided it into 24 pieces for 2 POINTS each (5 POINTS for 2).

Grilled Chicken and Veggie Pasta

Grilled Chicken and Veggie Pasta Ingredients: 1 lb chicken Tons of veggies (zucchini, peppers, onions) 4 tsp olive oil Italian seasoning 4 cups cooked (8oz uncooked) whole wheat pasta 2 cans tomato sauce (roughly 4 cups) Directions: Cut chicken and veggies into strips. Toss in olive oil and Italian seasoning. Grill (I used the George Forman). Cook pasta per directions on box and heat up tomato sauce while veggies and chicken are grilling. Toss pasta, chicken, and veggies together and put sauce on top. WW POINTS PLUS - 1 cup pasta, 3oz cooked chicken, veggies, and roughly 1 cup sauce = 8 POINTS PLUS.

Ginger Soy Fried Couscous

Ginger Soy Fried Couscous Ingredients: 2 cups cooked whole wheat couscous 3 eggs, beaten 4 tsp olive oil (or sesame oil) Fresh or ground ginger 2 cloves garlic, minced A few baby carrots, chopped Some onion, chopped 1 Tbsp brown sugar 4 Tbsp soy sauce Directions: Heat pan with some of the oil. Cook eggs until scrambled and cooked throughout. Set aside. Clear out pan. Add some more oil. Cook garlic, ginger, onions, and carrots a few minutes until sauteed. Add the couscous and stir to combine. Cook a few minutes. Mix soy sauce and brown sugar. Add to couscous and stir to combine. Add eggs and stir to combine. (I used a chopper to make the eggs really diced up). YUMMY! If you are on WW, the POINTS are 3 for 1/2 cup and 6 for whole cup.