Tuesday, April 27, 2010

I love my grill.

This was REALLY good. and i'm stressing the REEEEEEEEEALLY good part. Even hubby commented SEVERAL times DURING the meal at how good it was. and yes I AM YELLING.

it had a sweet and tangy taste all at the same time. a flavor explosion in your mouth really.
I served with sweet corn, and it was the perfect match.

Grilled Asian Flank Steak

1/4 cup thinly sliced green onions
1/4 cup unsweetened pineapple juice
1/4 cup soy sauce
1/4 cup ketchup
1/4 cup plum sauce
2 tablespoons minced fresh cilantro
3 garlic cloves, minced
1 tablespoon minced fresh ginger root
1 beef flank steak (1-1/4 pounds)

In a small bowl, combine the first eight ingredients. Pour 3/4 cup marinade into a large resealable plastic bag; add the steak. Seal bag and turn to coat; refrigerate for 4 hours or overnight. Cover and refrigerate remaining marinade.
Drain and discard marinade. Grill steak, covered, over medium heat for 6-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°), basting occasionally with reserved marinade. To serve, thinly slice across the grain. Yield: 4 servings.

Nutrition Information
4 ounces cooked steak equals 265 calories, 10 g fat (4 g saturated fat), 68 mg cholesterol, 1,050 mg sodium, 11 g carbohydrate, trace fiber, 29 g protein.
Weight Watcher Points-6

What you should be eating everyday.

Most people don't know what you should be eating. here is a list that should help people out. this is a well balanced diet. This mixed with exercise will help you lose/maintain weight. This is from Cooking Light Magazine via Kathy Kitchens Downie, RD and Mary Simpson Creel, MS, RD

Women Ages 25-50
Calories 2,000
Protein 50g
Fat 65g or less
Saturated Fat 20g or less
Carbohydrates 304g or less
Fiber 25g to 35g
Cholesterol 300mg or less
Iron 18mg
Sodium 2,300mg or less
Calcium 1,000mg

Women Ages 50 and up
Calories 2,000 or less
Protein 50g
Fat 65g or less
Saturated Fat 20g or less
Carbohydrates 304g or less
Fiber 25g to 35g
Cholesterol 300mg or less
Iron 18mg
Sodium 1,500mg or less
Calcium 1,200mg

Men ages over 24
Calories 2,700 or less
Protein 63g
Fat 88g or less
Saturated Fat 27g or less
Carbohydrates 410g or less
Fiber 25g to 35g
Cholesterol 300mg or less
Iron 18mg
Sodium 2,300mg or less
Calcium 1,000mg

Low Fat, High Taste Breakfast

Good Ol' Hungry Girl again. This book is going to be my new bible i swear. This does take some time to cook, but it's so worth it!

The Big Apple French Toast Casserole
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
8 slices light bread, cut into cubes
1 apple (preferably Fuji), cored, peeled, and diced
4 oz. fat-free cream cheese, room temperature
1 1/4 cups light vanilla soymilk
1 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 cup plus 2 tbsp. sugar-free pancake syrup, divided
1/4 tsp. cinnamon
1 no-calorie sweetener packet (like Splenda), or more to taste

Preheat oven to 350 degrees.

In a small microwave-safe bowl, microwave butter until melted. Set aside.

Spray an 8-inch by 8-inch baking dish with nonstick spray. Place bread cubes evenly along the bottom of the dish. Sprinkle diced apple evenly over the bread.

In a medium-large bowl, combine melted butter, cream cheese, soymilk, egg substitute, 2 tbsp. syrup, cinnamon, and sweetener. If you like your French toast pretty sweet, add an extra packet of sweetener. Using a handheld electric mixer set to medium speed, mix until lump-free and smooth. Pour mixture over the bread and apple.

Make sure bread is soaked in the liquid mixture. If needed, toss lightly to coat. Bake in the oven for about 45 minutes, until egg mixture is pretty firm and cooked through. (Be sure not to overcook, as bread could burn.) Let cool slightly.

Cut into quarters and serve with remaining 1 cup syrup for dipping. Dig in!

Nutrition Information:
PER SERVING (1/4th of recipe): 232 calories, 4.25g fat, 687mg sodium, 38.5g carbs, 5.5g fiber, 8g sugars, 16.5g protein
Weight Watcher Points-4

Monday, April 26, 2010

Bring on the strawberries!

Have you ever seen those dessert shells they always have in the produce section of the grocery store? Well i did, and that's where the story starts. talking to my cousin Steph this week she mentioned strawberry shortcake and that triggered the severe craving for it. Eating healthy is fine and well, until you hit a craving for something like strawberry shortcake...

So take at the grocery store i decided i was going to give it a whirl with the dessert shells. I picked them and looked at the Nutrtition label, and umm HELLO! 120 calories and 1 gram of fat. Why thank you to the makers of these little cake of heaven!.

I came home and grabbed my cutting board, knife and bowl and sliced up the strawberries ( i made all of the strawberries for almost 2 cups), then adding 1 tablespoon of sugar to let them sit in (about 2 hours), creating the most delish syrup-y goodness. I placed them in the shells and topped with fat free cool whip.

they were exactly what i need to kick that shortcake habit.

a total of 140 calories and 2 grams of fat and 3 grams of fiber and 2 WW Points. these will be a staple this summer :)

Thursday, April 22, 2010

I could eat Mexican food everyday!

When we first got the Hungry Girl book i quickly turned to the Mexican meals. This is a crockpot one, which makes it even better!
Slow Cookin' Mexican Chicken

1 cup canned crushed tomatoes
1/2 cup jarred roasted red peppers packed in water, drained and chopped
1/4 cup canned diced green chiles
1 tablespoon dry taco seasoning mix
1/2 tablespoon garlic powder
1/4 teaspoon crushed red pepper, or more to taste
1/8 teaspoon black pepper, or more to taste
1 1/2 pounds raw boneless skinless lean chicken breasts, halved
Optional: Salt

Place all ingredients except chicken in the crock pot. Stir until mixed. add chicken and coat well.

Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours, until chicken is fully cooked.

Remove all the chicken and place it in a bow;. Shred each piece using two forks. Return to the pot and mix with other sauce.

tastes great with Whole Wheat wraps.

Nutrition Information:(this is just for the chicken and sauce)
Serving 2/3 cup; 155 calories; 1.25g fat; 339mg sodium; 5.5g carbs; .5 fiber; 2.5g sugar; 27g protein
Weight Watcher Points-3

Monday, April 19, 2010

Slower cooker love

i grabbed a couple new cookbooks this weekend and am VERY happy with my selections. Hungry Girl is my new fave....like ever.

Paul picked out this recipe for dinner tonight. Served with Wheat rolls it's a hit :)

Slow Cookin' BBQ Pulled Chicken

1 1/2 lb. raw boneless skinless lean chicken breasts, halved
1 cup canned tomato sauce
1/2 cup ketchup
2 tbsp. plus 2 tsp. brown sugar (not packed)
2 tbsp. plus 2 tsp. cider vinegar
2 tsp. garlic powder
Optional: red pepper flakes, to taste


Place all ingredients except the chicken in the crock pot. Stir until mixed. Add chicken and coat well with the sauce.

Cover and cook on high for 3 - 4 hours OR on low for 7 - 8 hours, until chicken is fully cooked.

Remove all the chicken and place it in a bowl. Shred each piece using two forks -- one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and mix well with the sauce.

If you're serving a group, keep the crock pot on its lowest setting, so the chicken stays warm. If you like, season to taste with red pepper flakes. Eat up!

PER SERVING (1/2 cup): 149 calories, 1g fat, 462mg sodium, 10g carbs, <0.5g fiber, 9g sugars, 22.5g protein
Weight Watcher Points-3