Dinner Menu November 14 to November 20

How much water should we be drinking a day?  The old stand by is 8 cups a day.  But after doing lots and lots of research I have found several different places that say what you should do is take your body weight divide it in half and that is the number of ounces you should be drinking in a day...at least. Example:  Let us say you weigh 150 pounds then you should be drinking AT LEAST 75 ounces of water a day.  If you are physically active then you should drink more.  Drink during workouts and after especially if you got really sweaty.   I use two different glasses, one for home, and one that I take to the gym.  Both 4 cup or 32 ounces.  At home I drink 3-32 ounces through out the day, one with breakfast, one with lunch, and one with dinner.  And since I workout twice or even three times at the gym I drink a lot of water there too.  When I was at my heaviest 280 I had to drink 140 ounces of water a day and I just got used to it. So that's why I still drink that much water.  Besides I always loved water so it wasn't that hard for me to get used to drinking so much of it.  Don't wait until you are thirsty to drink.  By that time your body is begging for water.

Saturday:  Race Day!!!  Today I ran in what will probably be the last 5K of the year. My friend, Teresa and I participated in the Wicked Wine Run! The weather was nice and the scenery was beautiful.  Jogging through the vineyard and along the river!!! We had a blast and finished the run in just under 38 minutes.  That brings me up to four 5Ks for 2015. I can't wait to see what next year will bring. I'm already looking forward to signing up for the Insane Inflatable 5K in March of 2016...after that I guess I'll just have to wait and see!

Sunday:  Pork & Potato Skillet, black beans, and green beans.  This one dish dinner is a great combination of pork chops, hash browns, and vegetables.

Pork and Potato Skillet

4 boneless pork loin center cut chops
1 tsp. Lawry's 25% less sodium seasoned salt
1/3 cup chopped onion
1 medium red bell pepper, cut into 3/4 inch squares
1/2 of a 32 oz pkg of hash browns, thawed
2 cups frozen peas & carrots
1 tsp. dried leaves thyme
1 tbsp. canola oil

Sprinkle both sides of chops with 1/2 tsp. of seasoned salt. Spray a large skillet with Pam and heat over medium high. Add chops; reduce heat to medium. Cook for 6 to 8 minutes or until juices run clear, turning once. Remove chops from skillet. Carefully add oil to skillet. Add onion and bell pepper; cook for 1 minute. Stir in potatoes, peas and carrots, thyme and remaining 1/2 tsp. of seasoned salt. Cook, uncovered, for 6 minutes, stirring frequently to prevent sticking.  Place chops on top of potatoes in skillet. Reduce heat to medium. Cook, covered, for 2 minutes or until chops are heated through and potatoes are brown.

I always have black beans in my fridge.  It's one of the foods that I prep.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 to 1/2 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.
 
For the green beans, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Monday:  One Pan Enchilada Pasta, black beans, and mixed veggies.  Here is a recipe that I found on pinterest.  Of course I changed it to suit my needs.  But here is the link to the original recipe.  http://www.number-2-pencil.com/2013/12/09/one-pan-enchilada-pasta/

This is my version: 

One Pan Enchilada Pasta

1 lb. 93/7 lean ground beef or lean ground turkey

2 cloves garlic, minced

1/2 small onion, chopped

1 (1 oz) package Old El Paso 25% less sodium taco seasoning mix

2 cups low sodium chicken broth

1 (15 oz.) can enchilada sauce
1/2 c. water

2 1/2 cups uncooked rotini

1/2 cup shredded mozzarella cheese

In a large skillet over medium heat cook the ground beef, garlic, and onions until browned. Add the taco mix and follow directions on the package. Add the dry pasta, chicken broth, water, and enchilada sauce to pan. Bring to boil, the reduce heat to low and cover. Cook on low, with pan covered for about 15 minutes. Remove lid and let simmer for additional 5 minutes until pasta is tender and sauce has reduced. Stir in cheese until melted. Serve.

I always have black beans in my fridge.  It's one of the foods that I prep.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 to 1/2 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.
 
For the mixed veggies, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Tuesday:  Chicken & Broccoli Stir fry, brown rice, and Asian mixed veggies.  This classic recipe is full of fresh and delicious flavor, and it's ready in just 12 minutes.






Chicken & Broccoli Stir fry

3 tbsp less sodium soy sauce

2 tbsp unsweetened rice vinegar

2 tbsp honey

1 tbsp cornstarch

1 clove garlic, minced

1/2 tsp ground ginger

1 tsp sesame oil

1 tbsp olive oil

5 cups broccoli, chopped

2 cups carrot strips

16 oz boneless, skinless chicken breasts, cut into 1" pieces

Heat olive oil in a wok over medium-high heat. Add chicken breast, and if desired, season with a generous pinch of salt and pepper. Cook for about 5 minutes, stirring occasionally, until the chicken is browned and mostly cooked through. While chicken is cooking, in a small bowl whisk together soy sauce, rice wine vinegar, honey, cornstarch, garlic, ginger, and sesame oil until combined. Set aside. Once chicken is browned, add the broccoli and carrots and stir to combine. Continue cooking for an additional 3 minutes, until the vegetables are crisp. Stir in the soy sauce mixture, and cook for an additional 1 minute until sauce has thickened.  Remove from heat and serve immediately.  If desired garnish with thinly sliced green onions and toasted sesame seeds.

Brown rice is a boil in the bag kind.  Just make it according to package directions.  I like to toss a cube of chicken broth into the water to flavor the rice.  When it's done, I season the rice with Mrs. Dash, a splash of less sodium soy sauce, and 1/2 tsp. Land O'Lakes Light Butter with Canola.

For the Asian veggies, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Wednesday:  Leftovers.  Chicken Tostadas and cracker chips.  So you can have chicken tacos if you want but it's so much better in tostadas.  And your filling won't fall out the back when you are eating them.  For this dinner I also use my toaster oven.  Preheat it to 375.  Line the baking pan with foil, and spray it with Pam.  Warm up two corn tortillas in the microwave.  Place them flat on the baking sheet and then spray the tops with Pam.  Bake for about 10 minutes turning once until light brown and toasty.  Keep on eye on them because they will go from being perfect to burnt in a blink of an eye.  I know, it's happened to me.  Once they are done.  I split one wedge of Laughing Cow cheese between the two corn tostadas.  Then spread black beans, divide 6 ounces of diced warmed chicken and pile it on top, add salsa, sour cream, and devour.  You can add any kind of salsa and guacamole as well.

Thursday:  Au Gratin Sausage Skillet, black beans, and green beans.  This dinner comes together fairly quickly when you're short on time.  You don't have to slave away all day to make dinner.  Most of these recipes can come together in no time.

Au Gratin Sausage Skillet

1 pkg. smoked sausage, halved and sliced

1 (4.7 oz) box Betty Crocker Au Gratin Cheesy Potatoes

2 1/2 cups water

2 (12 oz) bags Birds Eye Steamfresh broccoli, cauliflower & carrots

In a large skillet sprayed with Pam, cook sausage until lightly browned; drain. Add potatoes with contents of sauce mix and water. Cover and cook over medium heat for 18-20 minutes or until the potatoes are almost tender, stirring occasionally.  Add vegetables; cover and cook for 8-10 minutes or until potatoes and vegetables are tender. Remove from heat; cover and let stand for 2 minutes.

I always have black beans in my fridge.  It's one of the foods that I prep.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 to 1/2 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.
 
For the green beans, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Friday:  Roasted Chicken & Potatoes and mixed veggies. A delicious dinner and all you need to do is a side and dinner is yum and done!







Herb Roasted Chicken and Potatoes

1 1/2 lbs boneless skinless chicken breast
2/3 cup fresh lemon juice
2 tbsp. extra virgin olive oil
1/2 tsp. dried rosemary
1/2 tsp. leaves dried thyme
1/4 tsp. black pepper
1 (1.5 lb) bag Melissa's Baby Dutch Yellow Potatoes
1/2 tsp. Lawry's 25% less sodium seasoned salt

Place chicken in a glass bowl. In a small bowl combine lemon juice, oil, rosemary, thyme, and pepper. Reserve 1/3 cup of the mixture and pour remainder over chicken; toss to coat well. Cover and let stand at room temp. for 30 minutes. Meanwhile, preheat oven to 400. Cut potatoes into wedges; and toss with the reserved 1/3 cup marinade. Spray a 9x13 in. baking dish with Pam and place chicken in prepared dish. Arrange potatoes and then pour remaining marinade around the edge of the pan. Sprinkle everything with salt.  Place dish in oven and bake 40-45 minutes or until chicken and potatoes are done.    

For the mixed veggies, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Dinner Menu November 7 to November 13

One of the biggest steps to getting healthy is nutrition.  You have to get your eating going in the right direction if you want to get results.  Believe me you can't work off a bad diet.  It's not possible, I know I've tried it. On Thursdays I sit down and plan what we are going to be having for dinner the following week. And then I'm not scrambling around, throwing hands up in the air and going to McDonalds.  I try to make a variety of different dinners.  Fish and lean pork at least once a week.  Switch between lean ground beef (93/7) or ground turkey, and of course lots of chicken.  A good stir fry with plenty of veggies is always good too.  Wednesdays are leftover day.  Fridays I do my grocery shopping.

Saturday: Out of town.  This was the last night of my trip to San Antonio for my Zumba Instructor certification.  So I didn't have anything planned for dinner.  We got home and I decided to have Subway for dinner.  Also Monday was my first Zumba class as instructor.   I didn't take a picture of my Subway sandwich so here is a picture of my class!

Sunday:  Burrito Night and home made salsa, but for me...chicken tostadas! My husband loves burrito night, but I LOVE chicken tostadas.  For the tostadas I also use my toaster oven.  Preheat it to 375.  Line the baking pan with foil, and spray it with Pam.  Warm up two corn tortillas in the microwave.  Place them flat on the baking sheet and then spray the tops with Pam.  Bake for about 10 minutes turning once until light brown and toasty.  Keep on eye on them because they will go from being perfect to burnt in a blink of an eye.  I know, it's happened to me.  Once they are done.  I split one wedge of Laughing Cow cheese between the two corn tostadas.  Then spread black beans, divide 6 ounces of diced warmed chicken and pile it on top, add salsa, sour cream, and devour.  You can add any kind of salsa and guacamole as well.  For my husband's burritos, I cook lean ground beef.  Then for his toppings he like olives, onions, tomatoes, and cheese.

Salsa

4 medium red tomatoes
2 serrano peppers
6 jalapeno peppers
1 medium onion
1 clove garlic
1/4 cup cilantro
juice of 1 lime
1/4 tsp coarse kosher salt

Preheat oven to 350 °F. Wash all the vegetables.  Chop the onion in half and remove the outer layers. Place onion, tomato, serrano peppers, jalapenos and garlic on a cookie sheet.  Roast the vegetables for 10 minutes. Remove the garlic, turn the vegetables over and roast for 10 more minutes. Let cool 10 minutes. Remove the seeds from the jalapenos and serrano peppers.  Place vegetables, lime juice and chopped cilantro in a food processor and pulse (you can do this in batches). Add salt to taste.
Note: If you like it hot then leave all the seeds on the jalapenos and serranos. If not then remove the seeds. You can use more or less peppers depending on your heat tolerance.

Monday:  Cheddar Burger Bake, black beans, and green beans.  The cheddar burger mashed potato bake is pretty much a rift on Shepard's Pie.  A cheesy rift.  And this one doesn't have any vegetables added.  Also you don't have to make your own mashed potatoes, you can use the powdered stuff, but nothing beats homemade.

Cheddar Burger Mashed Potato Bake

2 lbs lean ground beef

1 medium onion, chopped

4 cups mashed potatoes

2 tsp dry mustard

16 oz double cheddar sauce

2 tbsp Worcestershire sauce

Preheat oven to 425. In a skillet, brown ground beef over medium-high heat. Drain.  Add onion and cook, stirring occasionally, about 2 minutes.  Stir in cheese sauce, mustard, Worcestershire sauce and if desired salt and pepper to taste. Simmer uncovered, stirring occasionally, about 3 minutes or until heated through.  Pour meat mixture into a 2-quart casserole and evenly top with mashed potatoes.  Bake 25 minutes or until potatoes are lightly golden.

If you want to make your own mashed potatoes here is my recipe: 

Garlic Ranch Mashed Potatoes

2 lbs white potatoes

3 cloves garlic

1/2 cup low sodium chicken broth

2 tbsp unsalted butter

1/4 tsp black pepper

1/4 tsp Mrs Dash

1 tsp ranch dry dips mix

1/2 tsp salt

1 light Laughing Cow Swiss cheese wedge

Cut peeled potatoes into large chunks. Add potatoes and garlic to a large pot filled with water. Boil 18-20 minutes or until tender. Drain. Place the potatoes and garlic back into the empty pot. Add milk, butter, cheese, salt, pepper, dry ranch mix and seasoning to the pot. Mash until desired consistency. Serve.  Note: if you want your potatoes to be creamier then add a few more tablespoons of milk until desired creaminess is achieved.

I always have black beans in my fridge.  It's one of the foods that I prep along with chicken.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 to 1/2 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.
 
For the green beans, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Tuesday:  Chicken and Rice dinner, black beans, and broccoli.  A quick dinner for those busy nights. All you need to do is add a side vegetable and dinner is done in no time.  My husband really like this dinner.  He told me it reminded him of a chicken soup that he used to eat as a child.

 Chicken and Brown Rice Dinner

1 1/2 lb. boneless skinless chicken breast
1 1/4 cups water
1 (10.5 oz) can Campbell's Healthy Request cream of chicken soup
2 cups instant brown rice, uncooked

Spray a large skillet with Pam. And heat on medium high heat. Add chicken; cover. Cook 4-5 minutes on each side or until cooked through. Remove chicken from skillet, and cover to keep warm. Add water and soup to skillet. Stir in rice. Bring to boil reduce heat, cover and simmer for 5 minutes. Remove from heat and stir. Cover; let stand 5 minutes or until liquid is absorbed. Fluff with fork. Top with chicken and serve.

I always have black beans in my fridge.  It's one of the foods that I prep along with chicken.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 to 1/2 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.
 
For the broccoli, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Wednesday: Leftovers.  Chicken Tostadas and cracker chips.  Yup twice in one week.  This is one of my most favorite dinners!  And, you can have chicken tacos if you want but it's so much better in tostadas.  And your filling won't fall out the back when you are eating them.  For this dinner I also use my toaster oven.  Preheat it to 375.  Line the baking pan with foil, and spray it with Pam.  Warm up two corn tortillas in the microwave.  Place them flat on the baking sheet and then spray the tops with Pam.  Bake for about 10 minutes turning once until light brown and toasty.  Keep on eye on them because they will go from being perfect to burnt in a blink of an eye.  I know, it's happened to me.  Once they are done.  I split one wedge of Laughing Cow cheese between the two corn tostadas.  Then spread black beans, divide cooked chicken between the two pile the chicken on top, add salsa, sour cream, and devour.  You can add any kind of salsa and guacamole as well!

Thursday:  Beef Stroganoff, garlic mashed potatoes, and mixed veggies.  This is a super simple and quick dinner for those nights where I'm in a rush.  And yes mashed potatoes are making another appearance this week.

Beef Stroganoff

1 package stroganoff mix

8 oz light sour cream

1/2 tsp parsley flakes (optional)

1 cup water

1 lb lean ground beef

Heat a large skillet over medium-high heat. Add beef and cook stirring until browned and no longer pink.  Stir in sauce mix and water.  Bring to boil, cover and reduce heat and simmer for 10 minutes, stirring occasionally.  Remove from heat. Stir in sour cream. Sprinkle parsley flakes, if desired and serve.

Garlic Ranch Mashed Potatoes

2 lbs white potatoes

3 cloves garlic

1/2 cup low sodium chicken broth

2 tbsp unsalted butter

1/4 tsp black pepper

1/4 tsp Mrs Dash

1 tsp ranch dry dips mix

1/2 tsp salt

1 light Laughing Cow Swiss cheese wedge

Cut peeled potatoes into large chunks. Add potatoes and garlic to a large pot filled with water. Boil 18-20 minutes or until tender. Drain. Place the potatoes and garlic back into the empty pot. Add milk, butter, cheese, salt, pepper, dry ranch mix and seasoning to the pot. Mash until desired consistency. Serve.  Note: if you want your potatoes to be creamier then add a few more tablespoons of milk until desired creaminess is achieved.

For the mixed, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Friday:  Herbed Orange Chicken, black beans, and mixed veggies.  Such a wonderful flavor combination of citrus and herbs!

Herbed Orange Chicken

1/2 tsp. orange peel
1/3 cup orange juice
2 tsp. canola oil
1 1/2 lb. or 4 boneless skinless chicken breasts
1 tsp. minced garlic
1/2 tsp. dried sage
1/2 tsp. dried rosemary
1/4 tsp. Lawry's 25% less sodium seasoned salt
1/4 tsp. black pepper

In a small bowl combine orange peel, orange juice, minced garlic and oil. Place chicken breast in a large Ziploc bag. Pour orange juice mixture over chicken in bag; seal bag.  Marinate chicken in fridge for 10 minutes. Meanwhile in small bowl combine; sage, rosemary, salt, and pepper.  Remove chicken from marinade; discard marinade. Place chicken on a plate or tray. Sprinkle spice mixture onto both sides of chicken breast halves.  Heat a large nonstick skillet to medium high heat, spray with Pam. Add chicken; cook for 10 to 12 minutes or until chicken is no longer pink, turning once. Serve.

I always have black beans in my fridge.  It's one of the foods that I prep along with chicken.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 to 1/2 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.
 
For the mixed veggies, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Dinner Menu October 31 to November 6

So it's been about 6 months that I reached my goal weight of 150. In those six months I actually got down all the way to 141.6. And since then I have gained about 11 pounds. In fact last week's weigh in had me at 154.4. For anyone who may be wondering what is going on here it goes: Initially my goal weight was 160, but then I changed it to 150. When I got all the way down to 141 I realized that I didn't want to get so low below 150. Although my goal is 150 I want to be able to give myself about 5 pounds on either side of that and not freak out. And I haven't slacked off on exercising, around the end of May and through out the summer I have added a lot of Zumba (I started with a couple classes a week and now I go to about 10 a week) to my exercise routine and gone up from using 7 pound dumbbells to 9 pound dumbbells. So I'm kinda thinking the extra weight is some muscle, the girls at the gym say my arms look fabulous! I have done three 5ks, the Powder Run in July, the Glow Run in August, and The Zombie Obstacle Fest in October. This Saturday I'm getting ready to do another one; The Wicked Wine Run (you get wine at the end of the race)! In case you are wondering about my eating, I haven't gone off the rails completely, but I'm not as strict as I was when I was trying to lose all the weight. Last but not least last week was a huge week for me. I got two certifications: Group Fitness and my Zumba instructor certification! I'm at point in my life where I can say with all certainty that this is the healthiest and happiest I have ever been. I hope y'all have a great day! Keep up the good work!!!

Saturday:  Tilapia, fries, and asparagus.  You don't have to fry fish.   Fish is so good for you don't take way from it's healthiness by battering it and deep frying it in oil.

Broiled Tilapia

4-5oz tilapia fillets
1/2 tsp. salt, or less to taste
1/4 tsp. pepper
1 tbsp. fresh lemon juice
2 tsp. garlic herb seasoning.

Preheat broiler.  Pray a shallow roasting dish with PAM.  Season both side of fish with salt and pepper.  Transfer fish to prepared pan and drizzle with lemon juice; sprinkle garlic herb seasoning over top.  Broil until fish is fork tender 5-6 minutes.

The french fries were a single serving tray that you can just pop in the microwave.  Follow the directions.  When they are done I like to pour them into a bowl, sprinkle with Mrs. Dash, pepper and dried dill.  Toss to coat and then serve!

Today I bough fresh asparagus.  I have Ziploc steamer bags and they are fabulous.  They have instructions on how to steam veggies and certain proteins right on the bag.  So I just followed the directions for steaming asparagus and when it was done I tossed them with lemon juice, pepper, crushed red pepper, and Mrs. Dash.

Sunday:  Asian Pork Chops, brown rice, and mixed veggies.  I found this recipe in a Weight Watchers 5 ingredient 15 minute recipe magazine.  And I tried to find it online but I couldn't.  So here is the recipe which I did not change one thing.  What really caught my attention is the cook time.  This was fast and delicious, just my kind of recipe.  At first I was kind of skeptical because you broil the pork chops and that's not a method I'm very familiar with, but they came out beautiful and delicious.

Hoisin-Orange Pork Chops

3 tbsp. hoisin sauce

2 tsp orange peel

1 tsp. less sodium soy sauce

1/4 tsp. Chinese five spice

1 tsp sesame oil, divided

4 pork loin boneless center cut chops

 

Preheat broiler.  Combine hoisin, orange peel, soy sauce, and five-spice in a small bowl. Stir with a whisk.  Rub pork chops with sesame oil, and baste with hoisin mixture. Place pork on a broiler pan coated with Pam. Cook 4 minutes on each side or until done; basting occasionally with remaining hoisin mixture.

Brown rice is a boil in the bag kind.  Just make it according to package directions.  I like to toss a cube of chicken broth into the water to flavor the rice.  When it's done, I season the rice with Mrs. Dash, a splash of less sodium soy sauce, and 1/2 tsp. Land O'Lakes Light Butter with Canola.

For the Asian veggies, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Monday:  Meat and Potato Casserole, black beans, and green beans.  Meat and potato casserole making another appearance on the menu.   My family loves this dinner.  It's super simple and very flavorful!






Meat and Potato Casserole

1 lb 93/7 lean ground beef

1 medium onion, chopped

1 1/2 tsp. Italian seasoning

1 (10.5 oz) can Campbell's 98% fat free condensed cream of mushroom soup

1/2 tsp. Mrs. Dash

4 medium potatoes, peeled and thinly sliced

1/4 tsp black pepper

1/3 cup water

Preheat oven to 350. Spray a 9x13 inch baking dish with Pam.  In a frying pan, brown beef and onion together until beef is done. Stir Italian seasoning into beef mixture.  Lay a third of the potatoes on bottom of the baking dish. Sprinkle potatoes with some of the Mrs. Dash and some pepper. Spread half the beef mixture on top.  Repeat layers, ending with potato layer.   Combine soup and water. Spread soup mixture over top. Cover and back 1 hour.

I always have black beans in my fridge.  It's one of the foods that I prep along with chicken.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 to 1/2 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.
 
For the green beans, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Tuesday:  Apricot Lemon Chicken, black beans, and mixed veggies.  Start with apricot fruit spread to concoct a sauce that transforms simply prepared chicken breast into this elegant dish.

Apricot-Lemon Chicken

1 tsp. curry powder
1/4 tsp. black pepper
1/2 tsp. Lawry's 25% less sodium seasoned salt
1 1/2 lb. or 4 boneless skinless chicken breast
1/3 cup apricot preserves
2 tbsp. fresh lemon juice
2 tbsp. water
2 tsp. lemon zest

Combine curry powder, seasoned salt, and pepper in a small bowl; rub mixture over chicken. Heat a large nonstick skillet over medium high heat. Spray pan with PAM. Cook chicken 6 minutes on each side or until done. Remove chicken from pan, and keep warm.  Add apricot spread, lemon juice, and water to pan, stirring until smooth. Cook over medium heat 1 minute. Spoon sauce over chicken; sprinkle with lemon zest. Serve!

I always have black beans in my fridge.  It's one of the foods that I prep along with chicken.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 to 1/2 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.
 
For the mixed veggies, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Wednesday:  Leftovers.  Chicken Tostadas and cracker chips.  You can have chicken tacos if you want but it's so much better in tostadas.  And your filling won't fall out the back when you are eating them.  For this dinner I also use my toaster oven.  Preheat it to 375.  Line the baking pan with foil, and spray it with Pam.  Warm up two corn tortillas in the microwave.  Place them flat on the baking sheet and then spray the tops with Pam.  Bake for about 10 minutes turning once until light brown and toasty.  Keep on eye on them because they will go from being perfect to burnt in a blink of an eye.  I know, it's happened to me.  Once they are done.  I split one wedge of Laughing Cow cheese between the two corn tostadas.  Then spread black beans, divide cooked chicken between the two pile the chicken on top, add salsa, sour cream, and devour.  You can add any kind of salsa and guacamole as well!

Thursday:  Out of town.  Today I headed to San Antonio to attend the Zumba certification.  But before I talk about that I'm going to use this spot to talk about my first certification of the week.  My Group Fitness certification.  At the gym I work at we all needed to get certified.  I had been wanting to do something like that and it was a blessing that it was now required.  It was a pretty simple painless process and now I got my Group Fitness certificate!  Oh and we had dinner at Denny's.  I had a sirloin steak, with sauteed zucchini and squash, and cheddar mashed potatoes.

Friday:  Out of town. Today was the day of my second certification, to become a Zumba instructor!  It was an all day seminar with the wonderful Kass Martin!  She is phenomenal.  I had a blast and can't wait to see where this new certification will take me.  Never did I think that my life would go in this direction.  I never thought that I would become a fitness instructor.  But I am so glad that I have found my passion.  Oh and by the way we had dinner at Buffalo Wild Wings, where I had a burger.  And after dinner my daughter and I had ice cream at the Cold Stone Creamery. 

Dinner Menu October 24 to October 30

What weighs more a ton of bricks or a ton of feathers...they weigh the same!  I know you're thinking but bricks are way heavier than feathers.  A ton is a ton doesn't matter if it's bricks or feathers.  So where am I going with this...what weighs more a pound of fat or a pound of muscle?  They weigh the same, a pound is pound doesn't matter if it's fat or muscle.  I hear a lot of people say that muscle weighs more than fat.  Actually muscle is denser than fat.  A pound of fat takes up WAY more space on your body than a pound of muscle.  Just like the bricks and the feathers.  You would need less bricks to make up a ton, and you would need a shitload of feathers to make up the same weight.  Bricks=muscle and feathers=fat.

Saturday: Broiled Tilapia, fries, and green beans.  You don't have to fry fish.   Fish is so good for you don't take way from it's healthiness by battering it and deep frying it in oil.
  

Broiled Tilapia

4-5oz tilapia fillets
1/2 tsp. salt, or less to taste
1/4 tsp. pepper
1 tbsp. fresh lemon juice
2 tsp. garlic herb seasoning.

Preheat broiler.  Pray a shallow roasting dish with PAM.  Season both side of fish with salt and pepper.  Transfer fish to prepared pan and drizzle with lemon juice; sprinkle garlic herb seasoning over top.  Broil until fish is fork tender 5-6 minutes.

The french fries were a single serving tray that you can just pop in the microwave.  Follow the directions.  When they are done I like to pour them into a bowl, sprinkle with Mrs. Dash, pepper and dried dill.  Toss to coat and then serve!
 
For the green beans, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Sunday:  Chicken w/ basil cream sauce, black beans, mixed veggies.  Don't be intimidated to make your own sauce.  This is a really simple recipe and while the chicken is baking, make the sauce.  Easy and delicious!

Chicken with Basil Cream Sauce

1/4 cup panko bread crumbs
3/4 tsp. dried basil
1/8 tsp. black pepper
1/8 tsp. paprika
1 tbsp. land o'lakes light butter with canola oil
1 1/2 lb. or 4 boneless skinless chicken breast halves
2/3 cup 1% milk
1 tbsp. flour
3/4 tsp. chicken bouillon granules

Preheat oven to 400. In a small bowl stir together bread crumbs, 1/2 tsp. basil, pepper, and paprika. Add melted butter; toss to coat. Arrange chicken in a 9x13 inch baking dish. Sprinkle chicken with crumb mixture, pressing onto chicken to coat. Bake 20 to 25 minutes or until chicken is no longer pink. Meanwhile in a small sauce pan stir together milk, flour, bouillon granules, and remaining 1/4 tsp. of basil until combined. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. Serve over chicken.

I always have black beans in my fridge.  It's one of the foods that I prep along with chicken.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 to 1/2 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.
 
For the mixed veggies, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Monday:  Easy Beef Casserole, black beans, and green beans.  A quick easy casserole, and you can change up the mixed vegetables to your own tastebuds.

Easy Beef Casserole

1 lb lean ground beef
1/4 tsp. salt
1 (16 oz) bag Great Value California Style Mixed Vegetables
1 (10.5 oz.) can Campbell's Healthy Request Condensed Cream of Mushroom Soup
1 cup shredded mozzarella cheese
1/2 of a 32 oz pkg of Great Value Southren Hash Browns, thawed

Preheat oven to 400. Spray a 9x13 inch baking dish with Pam. Cook ground beef and salt in a large skillet over medium heat, stirring until meat crumbles and is no longer pink; drain. Spoon ground beef into the baking dish. Layer frozen vegetables, soup, and cheese over ground beef. Top with hash browns.  Bake casserole for 30 minutes or until hash browns are golden.

I always have black beans in my fridge.  It's one of the foods that I prep along with chicken.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 to 1/2 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.
 
For the green beans, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Tuesday:  Pork Moo Shu, brown rice, and Asian veggies.  This is one of my favorite ways to make stir fry!  I actually found this recipe in my daughter's Disney Princess Cook book.  I was pleasantly surprised at how easy and delicious it was. And seeing as how it was in her cook book it's also a recipe you can do with your kids.  That way you get them into the kitchen and helping to make dinner.

Pork Moo Shu

1 tbsp canola oil

1 tsp ground ginger

5 cups broccoli slaw

1/2 cup hoisin sauce

1/2 tbsp less sodium soy sauce

1 tsp crushed red pepper flakes

2 cups baked tenderloin pork, diced

1/2 cup cashews (optional)

Heat oil in a large, nonstick frying pan or wok over medium-high heat. Add ginger powder and stir for 1 minute.  Add the broccoli slaw to the pan, and turn up the heat a little. Stir-fry the vegetables for 4 to 5 minutes. Cook them long enough to darken in color without losing their crunchiness.  Turn the heat down to medium, and stir in the pork, soy sauce, hoisin sauce, and red pepper flakes (and cashews if desired). Continue cooking moo shu for another 2 minutes to heat through. Serve over rice.

Brown rice is a boil in the bag kind.  Just make it according to package directions.  I like to toss a cube of chicken broth into the water to flavor the rice.  When it's done, I season the rice with Mrs. Dash, a splash of less sodium soy sauce, and 1/2 tsp. Land O'Lakes Light Butter with Canola.

For the Asian veggies, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Wednesday:  Leftovers.  Chicken Spinach Salad.   I always have cooked boneless skinless chicken breast in my fridge.  I usually have this salad for lunch.  But tonight I had a late dinner so I just decided to have a salad for dinner.  So what I do is throw all my salad ingredients into a large bowl.  Slice about 3 ounces of cold chicken, or you can warm it up in the microwave for 20 seconds if you prefer, add it to the top.  Add salad dressing, fresh lemon juice, I know some people like cottage cheese. What is great about salad is that you can make it the way you like it.  It's great way to get in all your vegetables, dark leafy greens, and some protein.  And if you prep all your salad ingredients this is a very nutritious and quick lunch or dinner to throw together.

Thursday:  Carne Molida con Papas, black beans, and broccoli.  I remember this dish from my childhood. My grandma, who we all called Mother, would make this and it was one of my favorite things to eat.  After she passed away I regretted never getting the recipe from her.  One day I was shopping and I really wanted to make carne molida con papas.  One of my friends said to google the recipe.  I told him that I didn't need Google, I would ask my mom.  And she gave me the recipe.  The original recipe calls for homemade salsa but I substituted Rotel, and it's just as good.

Carne Molida con Papas (Gound Beef with Potatoes)

1 lb lean ground beef

1 can Rotel

1/4 tsp salt

1/4 tsp black pepper

2 cups low sodium beef broth

3 medium potatoes, peeled, cut into strips

2 tbsp all-purpose flour

1/4 tsp ground cumin

1/4 tsp onion powder

1/4 tsp garlic powder

In a large skillet over medium-high heat brown the ground beef, drain. To the meat in the skillet, sprinkle flour, add the potatoes and seasonings. Cook for 8-10 minutes. Add the beef broth and Rotel. Bring to boil, and then lower heat, cover and simmer for 15-20 minutes or until the potatoes are cooked through.

I always have black beans in my fridge.  It's one of the foods that I prep along with chicken.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 to 1/2 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.
 
For the broccoli, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.

Friday:  Chicken w/ cherry tomatoes, black beans, and mixed veggies.  The simple topping of delightfully tangy red cherry tomatoes makes this meal perfect.

Chicken with Cherry Tomatoes

1 1/2 lb. or 4 boneless skinless chicken breast halves
1/2 tsp. salt
1/4 tsp. black pepper
2 tsp. olive oil
2 cups cherry tomatoes, halved
1/8 cup water
1/2 tsp. dried parsley
1 tbsp. white wine vinegar

Sprinkle chicken with 1/4 tsp. of salt and 1/8 tsp. of pepper. In a large nonstick skillet heat olive oil over medium high heat. Add chicken; cook for 10 to 12 minutes or until chicken is no longer pink turning once. Transfer chicken to a serving platter; cover and keep warm.  Drain fat from skillet. Add tomato, water, parsley, vinegar, remaining 1/4 tsp. of salt, and remaining 1/8 tsp. of pepper to skillet.  Bring to boiling; reduce heat. Simmer, uncovered for 3 to 4 minutes or until tomatoes begin to soften, stirring occasionally. Serve tomato mixture over chicken.

I always have black beans in my fridge.  It's one of the foods that I prep along with chicken.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 to 1/2 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.
 
For the mixed veggies, they are the frozen ones.  You can steam them right in the bag.  Just follow the directions on the package.  Once they are done, I'll pour them into a mixing bowl.  Add 1/2 tsp. butter, Mrs. Dash, pepper, and crushed red pepper.  Then toss to coat and serve.