Wednesday, September 15, 2010

Recipes Week of 9/13

Turkey Chili
1# ground turkey
1 small onion, chopped
28 oz. diced tomatoes, undrained
15 oz. chick-peas, rinsed and drained
15 oz. kidney beans, rinsed and drained
15 oz. black beans, rinsed and drained
8 oz. tomato sauce
4 oz. diced mild green chiles
1 to 2 T chili powder

Cook and stir turkey and onion in medium skillet over medium-high heat until turkey is no longer pink. Drain fat. Stir in all reamining ingredients, bring to a boil. Reduce heat and simmer, stirring occasionally, for about 20 minutes.

Can also be cooked in slow cooker- combine cooked turkey & onion with remaining ingredients, mix well. Cover, cook on high 6-8 hours.

Makeover Gourmet Enchiladas
1 # lean ground beef
1 # extra-lean ground turkey
1 large onion, chopped
1 1/2 cups 2% cottage cheese
1 1/2 cups reduced fat sour cream
8 oz. chopped green chiles
1/2 tsp. ground cumin
1/2 tsp. ground coriander
SAUCE:
1 medium onion, chopped
16 oz. tomato sauce
1 cup salsa
1 Tbsp. Chili powder
1 tsp dried organo
1/2 tsp. garlic powder
1/2 tsp. dried thyme
12 8" whole wheat tortillas
3/4 cup shredded cheddar cheese, divided

1. In a large skillet, cook the beef, turke, and onion over medium heat until meat is no longer pink; drain. Stir in the cottage cheese, sour cream, chiles, cumin, and coriander; set aside.
2. For sauce, in a large nonstick skillet coated with cooking spray, saute onion until tender. Stir in the tomato sauce, salsa, chili powder, oregano, garlic powder and thyme. Bring to a boil. Reduce heat; simmer, uncovered, for 15-20 minutes or until slightly thickened.
3. Place a heaping 1/2 cup meat mixture down the center of each tortilla. Roll up and place seam side down in two 9X13 dishes coated with cooking spray. Pour sauce over top.
4. Cover and freeze one dish for up to 3 months. Bake the remaining dish, uncovered, at 350 for 30-35 minutes or until heated through. Sprinkle with 6 Tbsp. cheese; bake 5 minutes longer or until cheese is melted. OR, for a larger group, cook both dishes. OR, omit the ground beef and 1/2 the rest of the ingredients and just make 1 dish.

To Use Frozen Enchiladas: Thaw in refrigerator overnight. Remove from the refrigerator 30 minutes before baking. Cover and bake as directed.

[6 servings per dish. Fat: 12g, Carbs: 33g, Calories: 358, Protein: 28g]

Butternut Beef Stew
1 1/4 pounds beef stew meat, cut into 1 inch cubes
1 Tbsp. canola oil
1 1/2 cups cubed, peeled butternut squash
1 cup chopped cabbage
1/2 cup coarsely chopped sweet red pepper
1 celery rib with leaves, chopped
10 oz. diced tomatoes with green chiles
1/4 cup packed brown sugar
14 1/2 oz. beef broth
1 Tbsp. adobo sauce
1 tsp. dried oregano
1/4 tsp. salt
1/8 tsp. pepper

1. In a large skillet, brown meat in oil on all sides; drain. Transfer to a 3 qt. slow cooker. Stir in the squash, cabbage, red pepper and celery.
2. In a blender, combine tomatoes and brown sugar. Cover and process until blended. Pour over vegetables. Combine the broth, adobo sauce, oregano, salt and pepper; add to slow cooker.
3. Cover and cook on low for 7-8 hours until meat and vegetables are tender. If desited, thicken pan juices.

Slow Cooker Chicken with Black Beans and Sweet Potato
8 boneless, skinless chicken thighs
2 tsp. gound cumin
dash of salt and pepper
1 tsp ground paprika
1/2 tsp. ground allspice
1 cup chicken broth
1/2 cup salsa
3 garlic cloves, chopped
15 oz. black beans, rinsed and drained
4 medium sweet potatoes, peeled and cut into 2 inch chunks

1. Mix all the ingredients with the exception of chicken, beans, and sweet potatoes in a bowl.
2. In the slow cooker, combine the beans and sweet potatoes. Place the chicken on top of the mixture the pour broth mixture over the chicken.
3. Cook on low for 8 hours or on high for 4 hours.
[Serves 6. Fat: .5g, Carbs: 35g, Calories 302.7, Protein: 6.6g]

Thursday, July 22, 2010

Mountains

Last night, I did something I hadn't done in a LONG time- I went mountain biking. Starting off, I was full of energy, ready to go. I went over the bumps, up hills and down with ease. As time went on, though, the hills got bigger and the bumps got bumpier. As my muscles tired, it got harder to get up the hills and over the bumps. Eventually, I began getting off my bike half way up a hill and walking the rest of the way. After a couple times of that, though, I noticed that coasting down the other side wasn't near as thrilling when I hadn't put in the full effort it required to get to the top. I started coaching myself "get up that hill!" and "Don't give up, you can do it!" "Push! Push!" are some phrases that ran through my head.

Then, as I was pushing through to do my very best on the hills, I noticed that once I got to a flat spot, I just moseyed along, sometimes even coasting. I realized that was not doing me any good. I was there to get exercise and that was not going to happen if I didn't PEDAL! Not only that but I lost momentum for when the next hill popped up!

How often is life like that? We don't push through to get up the hill or over the rough spots and then the reward for accomplishment isn't nearly as great as it can be. The rewards will always seem sweeter if we KNOW we did our very best to accomplish something. And, when life is just cruising along, flat and steady, we just coast through it- don't continue to PUSH and to better ourselves! Then, when the next trial comes, we are completely unprepared for it.

What a lesson- for my physical life and my emotional one! It amazes me time and time again how God speaks to me and where he shows Himself to me.

Oh, and in the very end, as I was coming out of the trail, I started putting on my breaks as I was going down the last steep hill and my tire went right between two roots, got stuck, and I kept going forward, over my handlebars. The back tire came around and smacked me on top of the head. Lesson learned there: always wear a helmet! I had mine on and was very thankful!

Thursday, March 25, 2010

A Week of Dinners

Includes recipes, nutrition information, and grocery list!!!

Shrimp Fra Diavolo
Pizza
Stuffed Cabbage
Asian Style Stir-Fry
Burgers with Sweet Potato Fries and Salad
Cowboy Steak with Oven-Roasted Mushrooms & Onions
Lemon-Herbed Tilapia with Green Beans Provencal


Shrimp Fra Diavolo
10 oz. cleaned shrimp, tails removed
2 cloves of garlic, sliced
2 cups jarred tomato sauce
2 tbsp. olive oil
1 tsp. red pepper flakes
2 cups whole wheat linguini, measured after cooking
2 cup broccoli, steamed

Heat a nonstick skillet over medium heat and add the olive oil, garlic, and red pepper flakes. Saute the garlic and red pepper until the garlic begins to brown. Then add the tomato sauce and the shrimp and bring mixture to a simmer. After it simmers, reduce the heat and cook until shrimp are pink and cooked through, about 10 inutes. Serve over linguini, with steamed broccoli on the side. Serves 2.

1 serving= calories:443, protein:45g, carbs:62g, fiber:11.5g, fat total:3g


Pizza
spread pita bread with your favorite sauce (bbq, pesto, pizza)
add desired toppings
sprinkle with mozzarella cheese
cook under broiler for about 5 minutes or until cheese is melted


Stuffed Cabbage
1 medium head cabbage
water to cover
1 pound ground beef
1 cup cooked rice
garlic powder to taste
1 egg
1 (12 fluid ounce) can tomato juice
1 tablespoon vinegar
1 tablespoon white sugar
water to cover

Place the head of cabbage in a large pot over high heat and add water to cover. Boil cabbage for 15 minutes, or until it is pliable and soft. Drain and allow to cool completely. Remove the hard outer vein from the leaves.
In a separate large bowl, combine the beef, rice, garlic powder and the egg, mixing well. Place a small amount, about the size of your palm, into the center of a cabbage leaf and fold leaf over, tucking in the sides of the leaf to keep meat mixture inside.
Pile up the filled leaves in a large pot, putting the larger leaves on the bottom. Add the tomato juice, vinegar and sugar and enough water to cover. Simmer over medium low heat for about 60 minutes. (Note: Keep an eye on them, making sure the bottom of leaves do not burn.) Serves 6-8

Calories: 331 | Total Fat: 21.2g | Cholesterol: 100mg


Asian Style Stir Fry
8 oz. filet mignon
2/3 red bell pepper, diced
9 broccoli florets
½ medium onion, diced
1 cup snow peas
½ cup sliced shitake mushrooms
2 tsp reduced sodium soy sauce
2 tbsp orange juice
1 tsp ginger, minced
2 tsp sesame seeds
2 tsp cornstarch mixed with 2/3 cup water
1 cup brown rice, measured after cooking
salt and pepper to taste

Make stir-fry sauce by combining the soy sauce, orange juice, ginger, sesame seeds, and water/cornstarch mixture. Clean and cut filet into slices, season with salt and pepper, and sauté in a nonstick skillet over medium heat for 1 to 2 minutes. Then add all other vegetables and the stir-fry sauce. Cook over medium heat for about 8 to 10 minutes, until the vegetables begin to soften. Serve over brown rice. Serves 2

1 serving= calories:398, protein:30g, carbs:43g, fiber:7g, fat total:10g


Sweet Potato Fries
4 sweet potatoes, cut into large French fries
1 tablespoon water
2 teaspoons Italian seasoning
1/2 teaspoon lemon pepper
1 pinch salt and pepper to taste
2 tablespoons olive oil

Preheat the oven to 400 degrees F (200 degrees C).
Place the cut sweet potatoes into a microwave-safe dish with the water. Cook on in the microwave for 5 minutes on full power. Drain off liquid, and toss with Italian seasoning, lemon pepper, salt, pepper, and olive oil. Arrange fries on a baking sheet in a single layer. Bake for 30 minutes, turning once, or until fries are crispy on the outside.
serves 4

1 serving= calories:174, protein:2.1, carbs:26.7, fiber:4.2, fat total:6.9


Cowboy Steak with Oven-Roasted Mushrooms and Onions
8 oz. filet mignon or lean sirloin
2 tsp ground coffee
2 tsp cayenne pepper
2 cups sliced button mushrooms
1 red onion, sliced
2 tsp olive oil
salt and pepper to taste
nonstick cooking spray

Rub the steak with the coffee, cayenne pepper, and salt and pepper. Grill or broil for about 3 minutes on each side, or until desired doneness. Meanwhile, spray a baking sheet with nonstick cooking spray and arrange the mushrooms and onions in a single layer and season with salt and pepper and drizzle with olive oil. Roast at 375 degrees for about 15-20 minutes. serves 2

1 serving= calories:377, protein:37g, carbs:20g, fiber:4g, fat total:17g


Lemon-Herbed Tilapia with Green Beans Provencal
(2) 6 oz. tilapia filet
juice of 1 lemon
1 tsp dried thyme
1 tsp dried rosemary
¼ cup whole wheat bread crumbs
1 tsp olive oil
2 cups green beans
½ cup marinara tomato sauce
salt and pepper to taste

Preheat oven to 400 degrees. Spray an ovenproof dish with nonstick cooking spray and place tilapia filet in dish. Season the fish with salt and pepper. Then drizzle fish with olive oil and lemon, sprinkle with herbs, and dust with bread crumbs. Bake in the oven for 20 minutes or until fish flakes weasily with a fork. Put green beans and tomato sauce in oven safe dish, cover, and bake with fish. Serves 2

1 serving= calories:383, protein:42g, carbs:29g, fiber:6g, fat total:10g

CHECK YOUR PANTRY FOR:
olive oil,  red pepper flakes, garlic powder, vinegar, white sugar, soy sauce, ginger, sesame seeds corn starch, white rice, brown ric,e salt and pepper, Italian seasoning, lemon pepper, ground coffee,
cayenne pepper, nonstick cooking spray, thyme, rosemary, whole wheat bread crumbs, egg

GROCERY LIST:
10 oz. shrimp
garlic bulb
salad fixings
whole wheat linguini
4 cup broccoli
pita bread
desired pizza sauce  (bbq? pesto? pizza?)
mozzarella cheese
pizza toppings
 medium head cabbage
1# ground beef
12 oz. tomato juice
 red bell pepper onion
snow peas
shitake mushrooms
orange juice
4 sweet potatoes
 2 cups sliced button mushrooms
1 red onion
2 cups green beans
marinara sauce
  burger toppings
8 oz filet mignon or lean sirloin
8 oz filet mignon (or other stir fry meat)
1# burger or your favorite veggie burger patty
2 cups jarred tomato sauce
2) 6 oz. tilapia filets
lemon

Monday, February 22, 2010

5 Weeks Until My 32nd Birthday!

Five weeks until I turn 32... As of right now, I am feeling and looking better than ever before, I think. But I want to KNOW that when I turn 32, I am healthier, more spiritual, wiser, and overall happier than I ever have been.

In order to accomplish this, I have a few benchmarks/goals. The first of these is to make better use of my time. The main reason I want to do this is to allow me more quality time with my children and husband. I'd like to play with the kids more, be showered before they get up so that our mornings are less "busy", and do my housework late at night or early in the morning. The first step in doing this involves spending less time on the computer. I allow the computer to take priority over so many much more important things in my life! The other thing that I need to do in order to make the most of my time is to not procrastinate. I think that a lot of my procrastination comes, though, from spending too much time on the computer. And all procrastination does is cause things to pile up, then it just gets overwhelming.

So obviously I need to set some boundaries with my computer. Let's see... I think 1/2 hour morning, noon, and night is reasonable. Time to check in, see what's going on, and respond to emails/posts/etc. This blog entry will finish up my 1/2 hour for the morning so then I'm OFF until this afternoon! Gotta get in the shower, afterall!

And for being healthy, I do have a weight goal which involves another 8-9 pounds or so but really, it shouldn't be all about the number. I'm feeling pretty good, working out 4-5 times a week, and that's what is REALLY important. I'm doing an incredible workout program right now called Chalean Extreme and it's certainly been extreme but I'd like to step it up a notch. I'm 2 weeks from the end of my 90 days and I still can't do more than a handfull of pushups before I'm on my knees. That's no good! I am still working on a time that works best for me to work out and crazy as I am as routines, I'd like to do it the same time every day but I just don't think that's feasible. So, that's something I need to work on.

In addition to exercise, I'm going to continue eating healthy & wholesome. We've been eating very little sugar and carbs but I have gotten a little lax in this area. Need to tighten the reins on that one again.

Overall, I want to be happier and healthier than I have been in all my 31 previous years. I'm not getting any younger- this is no time to start slacking off!