My mom wanted me to pass on a couple great and easy recipes this week from a cookbook called "Hungry Girl" by Lisa Lillien - get the whole book on sale here at Amazon http://www.amazon.ca/Hungry-Girl-Survival-Strategies-Guilt-Free/dp/0312377428/ref=sr_1_2?ie=UTF8&s=books&qid=1251071932&sr=8-2. I haven't tried any of them but they look good, healthy and have cute names to boot.
I also promised my mom that I'd pass on a simple recipe for Peach Pie which we are going to call the Nobel Peach Prize after my messed-up posting last week. Watch for that in a couple days in time for dinner this weekend!
Monday- Fiber-ific Fried Chicken Strips Boneless skinless chicken cut into strips ¾ c. FiberOne bran cereal (processed until you have fine crumbs) ¾ c. fat free liquid egg substitute ¼ tsp seasoning salt or garlic salt & pepper Dip chicken into egg mix & then crumbs. Place on non stick pan sprayed with oil. Add spray on top of strips. Bake @ 375 10 min, turn over & bake another 10 min. Eat with sw potato fries & corn /cob. Calories for chicken-277 ( 8 strips) Fat-3 g.
Tuesday - Kicken chicken pot pie
Skinless boneless chicken breast , cut into bite-sized pieces 2 c. frozen mixed veggies 1 can low fat cream of celery soup 3 servings Pillsbury Reduced Fat Crescent Rolls refrigerated dough Oven-350Cook chicken several min. using non-stick spray. Set aside. Heat veggies in microwave. Mix chicken, veggies & soup& place in a 9 inch round baking dish sprayed with nfs.Bake 30 min, stirring halfway through.Unroll 3 rolls. Combine to make one large piece of dough. Add dough to top of pan & cook for another 15-20 until top is brown. Cal- 235 (1/4 pan) Fat-6 g. Eat with greens & seasonal fruit/balsamic vinegar/oil
Wednesday - Ate layer dip 2 c. shredded iceberg lettuce1 ½ c. butternut squash, microwaved with 2 T h20 6 min then mashed1 c. cherry tomatoes, chopped½ c. diced onions½ c. black beansSt. Ives ‘ground round’½ c. roasted red peppers ( in a jar) chopped¼ c. fat free sour cream2 tsp taco seasoning mix , dryOpt—salt pepper lime juice Combine ½ of the tomatoes & onions. Set aside. Mix ½ of the taco mix with the squash. Set aside.Mix remaining tomatoes & ground round & rest of the taco mix.Layer---in a sprayed casserole dish- lettuce, squash,tomato/onion mix/s.cream,black beans,’meat’ mix ¼ c. shredded lf cheese, & peppers. Microwave til hot.Cal—105 ( 1 c.) Fat—0.5 g.
Thursday - Order in or eat out
Friday - Hawaiian Pineapple Chicken Skewers ½ c. pineapple juice, Bs chicken breast cut into chunks4 mushrooms, ½ onion, cut into 8 pieces , ½ green pepper, cut into 4 slices, ½ red pepper, ½ c. pineapple-4 chunks, 1 T. teriyaki sauce Marinate chicken in p juice in fridge 30 minDrain chicken & arrange on skewers with veggies, grill 10-15 min turning ½ way. Drizzle with t sauce immediately before serving.Cal—178 cal ( 2 skewers) fat—1.5 g. Serve with brown rice
Saturday - ‘Meaty’Thin Crust Pizza Oven 375, 2 flour tortillas, St. Ives ground round, 2/3 c. lf shredded mozzarella cheese, 2/3 c. c. tomato sauce, 1 tsp parmesan cheese, ½ tsp garlic salt, Opt- pepper salt, red pepper flakes etc. Place tortillas side by side on baking sheet sprayed with nf spray & bake 5 min on each side. Spread tomato sauce with seasonings over tortillas. Sprinkle ‘meat’, cheeses over sauce. Return pizza to oven for about 5 min If desired add veggies like mushrooms, pepper, et.Cal—264 ( 1 pizza) Fat 4.5 g. Have with salad or throw rocket ( arugula) over finished pizza.
Sunday - Beef tenderloin - seasoned & sauteed in butter & oil 10 min on each side- Keep warm in oven Deglaze pan with wine & worchestershire s add a bit more butter- reduce ( boiling ) about 15 min. Serve with your choice of potatoes, sautéed mushrooms & spinach.
Grocery List:
Fiber One Bran Cereal
Fat free liquid egg substitute (ed note: I have no idea what this is but hope it will be obvious when I get to the store!)
2 packs Boneless skinless chicken breasts
Corn on the cob
Sweet Potato fries
Mixed Frozen veggies
Lf cream of celery soup
Pilsbury reduced fat crescent rolls
Mixed greens
Seasonal fruit
Iceberg lettuce
Cherry tomatoes
Butternut Squash
2 packs St. Ives Original veggie ground round
Onions
Can of black beans
Roasted red pepper
Fat free sour cream
Pack of taco seasoning
Lime
Can of pineapple juice
4 mushrooms
Green pepper
Red Pepper
Pineapple (chunks if easier)
Terriaki Sauce
Tortillas (you should have some from last week still)
1 can tomato sauce
Mozza cheese
Parmesan
Beef tenderloin
Potatoes
Spinach
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