Meal Planning Week of March 18, 2012

I type this post with a heavy heart but I wanted, NEED, some semblance of normalcy.
  
It's been a very traumatic weekend. One of the kids from our church youth group committed suicide.  It has been very difficult coming to terms with this tragedy.  I am not sure I am there yet or if I ever will.  He was only 20 years old with an incredible life left to live.  He was a wonderful, sweet and loving kid.  He was an Eagle Scout.  He always gave me hugs even if it wasn't such a cool thing to do!  He got me hooked on Sour Patch Kids.  He tried to teach me how to play various card games and laughed at my inability to catch on.  The thing I will remember the most about Brad was his ability to draw you into his world and then you couldn't help but love him back.  I am sad that I won't get another hug or see his goofy face.  But my heart breaks for the family he leaves behind who loves him more than anything on earth.  In all this grief and pain, I hope we can find comfort in knowing we have an amazing guardian angel watching over us.  Please take a moment of pray for his family.  They are going to need it.  I love you, Bradley! 

The rest of this post seems trivial but nonetheless I feel I should post about it to keep from completely losing a grip on my normal life. I ended up changing the breaded pork cutlets to grilled pork burgers because of the incredible weather!  :)  They were still delish!  I can't believe how fabulous the weather has been for March.  I actually got a sunburn during St. Patrick Day activities.  

I ended up walking the 5 mile St. Paddy's Day Run.  It killed me not to take off and run.  I tested the ankle on Thurs night and managed 1.5 miles but it was barking.  It is getting there but not quite strong enough to push it.  However, walking with some of my gym girls was way more fun.  An experience I wouldn't change for the world!  I love you, Jan and Patty! 

Here is the menu for this week:  Shout out to Pinterest for two recipes! 

Sunday:  White Chicken Enchiladas

Monday:  Citrus & Salsa Pork Loin

Tuesday: Turkey Brown Rice Casserole 

Wednesday: LO

Thursday: Fish

Friday: LO

Saturday: LO

Feel free to ask for recipes! Until next time....  

Tortilla Soup Recipe

Tortilla Soup

1 lb skinless boneless chicken breast (~4)
1 can (15oz) Hunt's Fire Roasted Diced Tomatoes
1 can (10oz) enchilada sauce
1 med onion, chopped
1 can (4oz) chopped green chili peppers
2 cloves minced garlic
2 cups water
1 can (14.5oz) chicken broth
1 tsp cumin
1 tsp chili powder
salt / pepper to taste
1 bay leaf
1 pkg (10oz) frozen corn 

Place chicken, tomatoes, sauce, onion, garlic in crock pot.   Pour in water and broth.  Season with spices.  Stir in corn.  Cover and cook on low for 6-8 hours or high for 3-4.

Top with tortilla chips, cheese or sour cream. 

Crockpot Salsa Chicken

Crockpot Salsa Chicken

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound skinless boneless chicken breasts
1 packet taco seasoning mix
1 cup salsa
2 tablespoons cornstarch
1/4 cup fat-free sour cream

Spray the crockpot with cooking spray. Add the chicken breasts. Sprinkle with Taco Seasoning. Top with salsa. Cook on low for 6-8 hours. When ready to serve, remove the chicken from the pot. Place about 2 T cornstarch in a small amount of water. Stir well. Stir the cornstarch mixture into salsa sauce. Stir in 1/4 cup of sour cream.

NOTES : I usually shred the chicken after it is cooked. Add it back to the sauce add the sour cream and serve in fajita sized tortillas.

Spicy Sweet and Sour Pork

This recipe from Cooking Light has become a new staple in our house.  Being able to make and eat Chinese food at home is incredibly rewarding!  Not to mention cheaper both monetarily and calorically.  I do not make the coconut rice mostly because I usually just nuke some ready rice.  I am not certain if the calorie count includes the rice or not.  I have been going with not and adding in my rice.  

Enjoy! 

Recipe -- Hawaiian Chicken Slow Cooker

Hawaiian Chicken
2 pounds skinless boneless chicken breast
1 can pineapple chunks, drained
1 can mandarin oranges, drained
1/4 cup cornstarch
1/4 packed brown sugar
2 TBSP lemon juice
1/4 tsp ground ginger

Cut the chicken into large bite-sized chunks.  Put everything into your crockpot and stir it around until everything is mixed up.  Cover and cook on high for 3 hours or low for 5 to 6 hours.

Verdict:  I used frozen breast and couldn't chunk it.  I just placed the whole breast into the crockpot.  I felt their was not enough flavor to the chicken.  It was dry and that was probably do to not cutting it up.  However, for lunch today I shredded my breast and placed it and some of the fruit into a tortilla.  Served along with some peach salsa.  It was much better and juicier!  I think next time I'll cut it up and see if it helps.       

Recipe--Turkey Manicotti

I am a little behind putting up some recipe reviews.  I also need to be so much better with taking pictures.  I just don't think about it when there is food in front of me!  However, I think in the case of this recipe everyone knows what Manicotti looks like.  :)
 
Turkey Manicotti (from Taste of Home)

1-1/2 pounds ground turkey

1/4 cup chopped onion

2 garlic cloves, minced

1/2 tsp salt

1/4 tsp pepper

1 cup shredded mozzarella cheese

1/2 cup grated Parmesan cheese

14 manicotti shells, cooked and drained

1 jar spaghetti sauce

Note: I had some ricotta left over and I added it into the turkey mixture.

In a skillet, cook the turkey, onion, garlic, salt and pepper until meat is no longer pink and onion is tender; drain.  Stir in cheeses and mix well.  Spoon into manicotti shells.  Pour half of the spaghetti sauce into a greased 13 X 9 baking dish.  Arrange sauce over the sauce; top with the remaining sauce.  Cover and bake at 350 for 25-30 min or until heated through.  Serves: 6-8

Verdict:  I really liked it and ate it for lunch everyday!  The hardest part was stuffing the shells.  I've never made manicotti at home until now!  I can only get better at it, right?

Chicken breasts stuffed with ricotta and goat cheese

Dinner from Thursday night.  I didn't take a picture and apologize up front!  

Stuffed Chicken Breasts (adapted from American Heart Association)
4 boneless, skinless chicken breast  (I bought the thin sliced breast)
7 oz FF or reduced-fat Ricotta cheese
2 oz soft goat cheese (I used the one with chives on it and skipped buying the chives)
2 Tbsp fresh parsley or 2 tsp dried
1 Tbsp fresh chives or chopped green onion
Tomato sauce (there was an included recipe but I already had the ragu on hand)

Preheat oven to 350 degrees.  Lightly spray a casserole dish with spray.  In a small bowl mix all the stuffing ingredients.

If you didn't purchase thin sliced breasts, you will need to pound them thinner.  Place between two pieces of plastic wrap and gently pound out to a 1/4 inch thickness.  Note: mine were thicker and turned out well! 

Spoon a quarter of the stuffing mixture down the center of each breast.  Starting at the short end, roll up the breast jelly-roll style.  Place the breast in the prepared casserole dish with the seam side down.  Spoon sauce over the breasts.

Bake, covered for 40 to 45 mins or until chicken is no longer pink. 
236 cal, 5.5 fat, 81 chol, 7 carbs, 36 protein (sodium will vary with sauce used)

Verdict:  It was good and had good flavor.  I think I may need to play with the recipe and make some changes to it.  It is low cal and fat conscious.   

Crockpot Tangy Pork Chop

First new recipe of the year!  It was yummy.  This was the first time I've done chops in the crockpot.  It turned out well.   I really love my crockpot and it makes cooking so easy!! 

Tangy Pork Chops  (from the Taste of Home Cookbook)
4 pork chops 
1/2 tsp salt
1/8 tsp pepper
2 medium onions, chopped
2 celery ribs, chopped
1 large green pepper, sliced
1 can stewed tomatoes (14.5 oz)
1/2 cup ketchup
2 Tbsp cider vinegar
2 Tbsp brown sugar
2 Tbsp Worcestershire sauce
1 Tbsp lemon juice
1 chicken bouillon cube
2 Tbsp cornstarch
2 Tbsp water
Cooked rice

Place chops in  a slow cooker; sprinkle with salt and pepper if desired.  Add onion, celery, green pepper and tomatoes.  Combine ketchup, vinegar, brown sugar, Worcestershire sauce, lemon juice and bouillon; pour over vegetables.  Cover and cook on low for 5-6 hours [or on High 2-3].  Mix cornstarch and water until smooth; stir into liquid in slow cooker.  Cover and cook on high for 30 min or until thickened.  Serve over rice.  
Yield: 4 servings
227 cal, 37 chol, 34 carbs, 16 protein, 4 fat

Recipe: Apricot Chicken

We made this for dinner on Wednesday!  It's a staple from my childhood and my mom dug it back out!  It came from one of the ladies in her beauty shop and the "Grandma" type recipes are always the best! Enjoy!

Apricot Chicken
4-6 Boneless, skinless chicken breast
1 8oz jar of apricot perserves
1 8oz bottle Russian salad dressing
1 pkg of onion soup mix, dry

Preheat oven to 350.  Mix all the ingredients together.  Place the chicken into a 9x13 pan. Pour over the apricot mixture.  Bake for about 1 hour or until chicken is tender.  Spoon some of the sauce over the chicken and serve!  

It is super yummy! 

Crockpot Brown Sugar Chicken

I found this recipe over at A Year of Slow Cooking.

Crockpot Brown Sugar Chicken

--12 boneless, skinless chicken thighs, or 6 boneless, skinless breast halves
--1 cup brown sugar
--1/4 cup lemon-lime soda
--2/3 cup white wine vinegar
--3 cloves smashed and chopped garlic
--2 T soy sauce
--1 tsp ground black pepper

The Directions.
Plop the chicken into your crockpot. Cover with the brown sugar, pepper, chopped garlic, and soy sauce. Add the vinegar, and pour in the soda. It will bubble!

Cover and cook on low for 6-9 hours, or on high for 4-5. The chicken is done when it is cooked through and has reached desired consistency. The longer you cook it, the more tender it will be.

Serve over a bowl of brown rice with a ladle full of the broth.  

Verdict:  We liked it.  I used the skinless breast and in the future I would probably buy with the skin on.  The chicken was a little dry.  The broth did help moisten it up.  I will totally make this again!  

Puppy love and way too much thinking time

I just got home from taking the puppy for a walk.  We finally have a night where the temps are below 90!  Poor little man has been cooped up inside for weeks.  I feel like he has been averaging one walk a week.  We made this one extra long!  Now he's sitting on my lap demanding to go upstairs!  Men!   :)  He is super cute though! 

Today was a low zone day and I was super excited to make it a swim night.  I had the pool all to myself for the first 30 min!  It was so nice to just hear the swoosh of the water and be in my own little world.  Last time I swam, the pool was incredibly busy and I had to share a lane which was not only difficult but annoying.  So I cherished my empty pool and lane to myself.  The flip side to all this blissful alone time is that I am completely lost in my own thoughts.  Sometimes the recesses of my mind are a scary place and sometimes it's a helpful little organ.  Tonight I found myself second guessing all my food choices and realizing I could have made better ones.  The good news is that while my food wasn't the greatest this week(end) it was no where near the downward spiral of a few weeks ago.  I met my workout and step goals which is still a huge part of this journey.  There was a time in the not so distant past where I would have eaten craptastic food and then eaten some more.   I wouldn't have given a second thought to exercising or for that matter moving off my couch.  I know there are times I forget how truly mental weight loss can be.  The physical is obvious but the mental component takes just as much work.  I need to remember that I love myself and this girl that has made such a positive change.  She kicks ass!  Everyday I get up and try a little harder than the day before!  

See I told you my mind can be a scary place!  

New Yummy Recipe courtesy of Gina's WW Recipes!  Oven Roasted Cauliflower

2 new recipes

This first recipe has no picture.  I forgot!  But I think we all know what a thin cut pork chop looks like :)

Grilled Pork Chop with Pineapple
2 Tbsp lime juice (1 to 2 medium limes)
1 Tbsp orange juice
2 tsp olive oil
1/2 tsp dried oregano
1/4 tsp pepper
1 pound thin, bone-in pork loin chop
equal number of grilled pineapple slices

In a large Ziploc bag, combine lime juice, oj, oil, oregano and pepper.  Add meat to the marinade and refrigerate fir 10 min to 8 hours.  Turn occasionally if marinating longer than 10 min.  

Preheat grill and grill chops for 4 to 5 min on each side or until no longer pink.  Then grill pineapple slices for 1 min on each side. 

Verdict:  It was really good.  The original recipe used turkey cutlets, however, we had just made a whole turkey.  It adapted really well to the pork.   I love finding any excuse to use my grill!  

Baked Macaroni and Cheese with Broccoli  (WW recipe)
2 sprays cooking spray
12 oz uncooked pasta, gemelli or other twisted pasta
10 oz broccoli, small florets
1 tsp butter
1/3 cup fresh bread crumbs
3 Tbsp grated Parmesan cheese
2 1/2 cups skim milk
1/3 cup flour
1/2 cup onion
1 cup low-fat shredded cheddar cheese
1 tsp Dijon mustard
salt and pepper 

Preheat oven to 375.  Coat a shallow 2-quart baking dish with cooking spray.

Cook pasta per directions on package.  Add broccoli to pasta 3 min before the pasta will be done.  Drain both.

Meanwhile, in a large saucepan, melt butter over medium heat; add bread crumbs and cook, stirring often, until golden brown, about 2 min.  Remove from heat and transfer crumbs to small bowl; stir in 1 Tbsp of Parmesan cheese. Set aside.

In same saucepan, whisk together milk and flour until blended; add onion.  Bring to a boil over medium-high heat, whisking frequently.  Reduce heat to low and simmer until thickened, about 2 min.  

Remove from heat and whisk in cheddar cheese, mustard, salt, pepper and remaining Parmesan cheese.  Pour over cooked, drained pasta and broccoli; toss to mix and coat. 

Transfer to a baking dish and sprinkle top evenly with bread crumb mixture.  Bake until bubbly at edges, about 20 to 25 min.  Divide into 8 pieces and serve.  Serving size 1 piece.  

Verdict:  It was ok.   I grew up on homemade mac-n-cheese and this wasn't close.  However, I didn't have a few ingredients and had to swap things.  I didn't have cheddar so I used so left over fontina.  I used all 16oz of the pasta and had to adjust the milk.  It was a dry dish, in my opinion.  I added turkey because we had a surplus of it.  If I make it again, I would make a few changes that added some fat.  Perhaps, buttermilk instead of skim.  It needs something.   It does heat up better though! 

Baked Couscous with Zucchini and Herbs

Knee update:  got a new brace and it helped a bunch!  I was able to run without too much pain.

New recipe from Cooking Light.  It originally called for yellow squash but I couldn't find any so I switched it out for zucchini which is extra plentiful right now.

Baked Couscous with Zucchini and Herbs
Yields: 6 servings (1.5 cups)
 
1 (14-ounce) can fat-free, less sodium chicken broth, divided
3/4 cup uncooked couscous
cooking spray
2 cups zucchini (about 2 small)
1/2 cup sliced green onions
2 TBSP chopped fresh basil
1 TBSP chopped fresh oregano (my oregano isn't doing well, so I used some fresh and some dried)
1 garlic clove, minced
1/4 cup shredded fontina cheese
1/4 cup grated Parmigiano-Reggiano cheese
1/4 cup egg substitute 
1/4 tsp salt
1/4 tsp black pepper

Preheat oven to 400.

Bring 1 cup of broth to a boil in a medium saucepan; gradually stir in couscous.  Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

Heat a large nonstick skillet over medium-high heat.  Coat with cooking spray.  Add squash, onions, basil, oregano, and garlic; saute 3 min or until tender.  (I actually let it cook a bit longer so that I could cut baking time in half).  Set aside.  

Combine cheese.  Combine couscous, squash mixture, and half of cheese mixture in a large bowl; stir in remaining chicken broth, egg substitute, salt and pepper.  Spoon mixture into an 8x8 baking dish lightly coated with cooking spray. Top with remaining cheese mixture.  Bake at 400 for 35 min or until golden brown.

Verdict:  This was super yummy.  It had really great flavor and is super low in calories (161 per serving).  Both my mom and I had seconds!  We ate it as a main dish but it would also be a great side dish.  Definitely, a new keeper!  

I'm a losing machine

I apologize for the lack of update yesterday.  I was so exhausted after my high workout on Tuesday night that I went straight to bed.  Then work was super busy yesterday.  Although, it turns out to be a good thing because today's post is so much better!!  No one really wanted to hear me complain about running, right? 

Last night, I weighed and measured with Ms. All-star!  OMG I f'n rocked those measurements!  I've had great months before but nothing close to this one!  I remember in the very beginning losing 10lbs and being super excited!  Well this month has superseded that excitement by a 100%.  I weighed 240 (why can't all scales read the same).  I've lost 17lbs of fat and gained a 1lb of muscle!  There is a 1-inch difference in chest, waist and hips!!  I can't remember neck, thigh and arm.  I gained a 1/2-inch on my calves.  Woo hoo!  

It is nice to know that all the effort has been worth it.  I know some days that working out was the last thing I wanted to do but I did it.  I figured something was better than nothing.  I am sure Ms. AS has wanted to strangle me when telling me to push and keep going.  All the hard work has paid off though!   We have a long way to go but we are off to a great start!

My eating this week has been erratic.  I am not sure how nice the scale will be to be on Saturday.  I've been under on points/calories.  I also haven't been hungry.  I am eating because I know I should but not enjoying it.  I've only really cooked once and that needs to change.   I did make a super yummy veggie:

Roasted Fennel with Asiago 
1 large Fennel bulb or 2 medium ones
2 Tbsp Asiago cheese
2 Tbsp Olive oil
1/8 tsp salt and pepper

Preheat oven to 400.  Cut the fennel bulb into slices.  Place fennel, oil, salt and pepper into a Ziploc bag to mix up ingredients.  Roast on a cookie sheet or jelly roll pan for 12 min.  Mix in the cheese and bake for an additional 12 min or until tender.
  
I have never had fennel and it smelled so good roasting.  It tasted good too!  Make sure you get the slices tender those are much better than the crispy pieces!  I served with stuffed chicken breast (already prepared).  Enjoy!

Pork and Taters

 Note:  Picture added to bottom of post.  
 
Here are the recipes I made for Wed dinner. I've made the chops before and they were just as yummy. The mashed potato variety was a new recipe. I really didn't miss the butter. However, I wished I had boiled them in chicken stock for more flavor. Next time. I'm trying to cook at least three nights a week and have left overs on the other nights. We'll see how it goes. I love trying out new recipes and have a bunch saved up. It helps that my mom will eat whatever I give her!!

Maple-Glazed Pork Chops

4 tsp chili powder
1 tsp kosher salt
6 (10-oz) center cut bone-in pork chops, about 1-inch thick (I doubt mine weighed this much)
2 Tbsp olive oil (I used spray)
3 Tbsp balsamic vinegar
1/2 cup butter maple syrup (Substitution idea: we only have sugar-free syrup so I added 4 tbsp butter)
1/2 cup chicken stockl
Pecans, toasted and chopped, optional (I opted out)

In a small bowl, combine chili powder and salt. Sprinkle evenly over both sides of chops.

In a large skillet, heat the olive oil over medium-high heat. Add the pork chops and cook until brown, about 2 min per side. Reduce the heat , and cook until desired doneness.

In a small skillet, over medium-high heat, add the balsamic vinegar and cook until reduced by half. Stir in the maple syrup and chicken stock. Cook over medium heat until thick and syrupy, about 5 min. (Note: I reduce the vinegar, add the other ingredients and then transfer to the skillet with the pork chops. I let it thicken while the chops simmer in the sauce. )

Garnish with pecans and serve!


Mascarpone Mashed Potatoes

1 1/2 pounds potatoes (red, Yukon, etc), cubed and peeled (I love peels)
1/3 cup milk
3 Tbsp mascarpone cheese
1/2 tsp salt

In a large saucepan, cover potatoes and bring to a boil. Reduce heat and simmer 15 min or until tender. Drain and return to pan. Add milk, cheese and salt. Mash to desired consistency.

Enjoy! 

Turkish Rice Pilaf

I made this a few days ago. It is healthy, yummy and easy to make. Just a note on the recipe, I end up adding more water while the rice mix is cooking and I also feel that the cinnamon and dill flavor is not strong enough so I add more.

Turkish Rice Pilaf with Eggplant and Pistachios

1 pound eggplant (2 or 3 small, 1 medium)
1 tablespoon salt
1 cup rice, preferably basmati (or some other aromatic, long-grain rice)
1 medium onion
3 tablespoons olive oil
1/4 cup raisins
1 1/2 cups water
1/4 teaspoon cinnamon
1 teaspoon dried dill (or 1 tablespoon fresh dill)
1 teaspoon salt
1 whole tomato, peeled and chopped, or 7 to 8 ounces canned crushed tomatoes
16 to 19 ounces canned chickpeas, drained
1/2 cup pistachios, shelled

Trim and discard stem end of eggplant. Cut unpeeled eggplant into 1/2-inch cubes and place the cubes in a colander. Sprinkle with 1 tablespoon of salt, tossing the eggplant to coat it evenly with the salt. Set in a sink to drain.

Put the rice in a large bowl and fill the bowl with water. Swish the rice around and drain it. Repeat several times until the water runs clear. Cover the rice with water and set aside.

Chop the onion into 1/2-inch dice. Combine in a large saucepan with olive oil and cook over medium-high heat for 5 minutes, stirring occasionally, until the onions have softened.

Rinse eggplant well with running water and press it firmly in a cloth towel to squeeze out excess moisture and dry it well. Add it to the pan and increase heat to high.

Cook eggplant and onions together, stirring occasionally, about 5 minutes.

Drain the rice and add it to the pan. Chop raisins a little (don't be too obsessive about it) and add them to the pan with 1 1/2 cups water, cinnamon, dill and 1 teaspoon salt. Put the top on the pan, lower heat to simmer and cook 15 minutes, or until rice is tender and the water is absorbed.

Meanwhile, peel and core tomato, then chop into 1/2-inch dice.

Five minutes before the rice is cooked through, add tomato and chickpeas and stir gently to combine. When the rice is done and the dish is heated, spoon into a serving bowl or onto individual plates. Top with pistachio nuts.

Makes 2 to 4 servings as a main dish, 6 servings as a side dish.

Sweet Orange Salmon

I made this for dinner last night! First time we ever used the broiler...it only took 8 years!

MyRecipes

This was super yummy! I am not a huge fan of oranges or the flavor of oranges. I may have added a bit too much orange rind and next time will be more careful! It was definitely super quick and easy!