Posts tagged ‘diet friendly’
Recipes for a Healthier Future – Small Rant; Big Value
(From the WoW (Watching our Waists) Collection at emealsforyou.com)
Sea Bass
Okay, so we have all decided this is the month, this is the day, this is the hour that we get healthier. Our time to change our lifestyle and make a deference is here. You don’t have to go “drastic”, you do have to change the way you eat. The whole method is to limit the amount of food you eat. Portion control is the answer. This doesn’t mean bland food and constant hunger. This means balanced meals; why shouldn’t these be great tasting meals as well.
At emealsforyou.com we offer many remedies, we take the work out of your “diet.” We have categories to make you successful in your efforts without alienating the entire family along the way. Our healthy, easy recipes and meal planning provide you with all that you will need to accomplish your goal. With categories like Diet Friendly, WOW (Watching Our Waists) and even special needs programs for Diabetic Healthy, Gluten Free and more; coupled with our automatic recipe calculator (how many people are you feeding) we make it easy to get the whole family involved. Pick the recipe / meal, determine the number you are feeding, and print a shopping list; for one meal or several weeks’ worth. As they say, ” It is what we do.” Cooking something else for the kids, we have recipes / meals that they will love.
The bottom line is why pay for a program that costs you an arm and a leg, when you only want to lose a little weight. Cooking at home can not only save you money, the food is tastier and healthier than the frozen entrees they send you. All this for a yearly subscription of $17.95, less than a dollar and a half per month; we are the best bargain around. Click here to sign Up NOW! Take control of your family’s well-being.
P.S. any firm white fish will work in the recipe below.
Entree – Sea Bass
| Complexity: | Easy |
| Serves: | 2 |
| Category: | WoW (Watching our Waists) |
| Meal: | Now You Sea It (WoW (Watching our Waists)) |
| 2 | Tb | oil, olive |
| 0.5 | small | onions, chopped |
| 8 | oz | sea bass |
| 2 | cloves | garlic, chopped |
| 1 | 6 oz can | tomatoes, diced |
| 1 | tsp | capers |
| 4 | small | anchovy filets |
Heat 2 Tb of olive oil in an ovenproof pan; sear sea bass quickly on each side. Remove from pan and set aside. Place remaining oil in pan. Sauté onions, garlic, tomatoes, and capers until onions are translucent. Add anchovy filets and mash with a spoon.
Replace fish in pan, spoon sauce over the top, place in 300 degree oven for about 8-12 min. or until fish flakes.
Each serving has 342 calories, 9.2g carbs, 18.8g fat, 34.1g protein, and 2.1g fiber
On a Lighter Note – Meal Planning On the Lighter Side
From the Diet Friendly Collection at emealsforyou.com
Great Grilled Chicken
Watching your weight, taking better care of your body or just simply being careful of your diet; we have the great tasting recipes to help you succeed in reaching your goal. Good for you, balanced recipes for a healthier lifestyle. The secret to success is to maintain your nutritional balance throughout the day. Three meals and two snacks evenly spaced will accomplish this. Our affiliation with registered Dietitian Lisa M. Ronco, MS RD CDN, along with our Diet Friendly 4- week plan will help you get to your health goal. Would you like an entire weekly plan to control your weight and your life? Our Careful and Carefree weekly Meal Planner, complete with shopping list; scaled down but not out Meal Plans will help you get the desired results.
Here is a sample of one day’s plan for a new you at emealsforyou.com.
Day 1 Breakfast – Spanish Omelet
| Complexity: | Easy |
| Serves: | 1 |
| Category: | Diet Friendly |
| Meal: | Week 1 (Careful and Carefree MealPlans) |
| 1 | medium | egg |
| 2 | medium | egg, whites |
| 1 | pinch | salt and pepper to taste |
| 0.5 | spritz | PAM |
| 2 | medium | mushrooms, sliced |
| 1 | Tb | onions, chopped |
| 1 | Tb | peppers, jalapenos |
| 1 | small | tomatoes, plum |
| 1 | oz | ham, shaved |
| 0.5 | whole | grapefruit |
Spray pan with Pam, sauté onion, peppers and mushrooms until tender, dice tomato and add to pan along with the ham. Cook for 2 minutes, remove all to a bowl. Beat eggs and egg whites, add salt and pepper. Heat pan, pour egg mixture into pan. Push the egg from the side of the pan until it begins to set. Add mushroom mixture into half the pan, cook until done. Slide onto a plate and finish by folding the other half over the mixture, Cut grapefruit in half and plate along with eggs.
Each serving has 145 calories, 5.2g fat, 11.5g carbs, 1.8g fiber, 21g protein.
Day 1 AM Snack – Apple
| Complexity: | Easy |
| Serves: | 1 |
| Category: | Diet Friendly |
| Meal: | Week 1 (Careful and Carefree MealPlans) |
| 1 | medium | apple |
Each serving has 93 calories, .5g fat,21.6g carbs, 3.8g fiber and .3g protein
Day 1 Lunch – Chicken Caesar Salad
| Complexity: | Easy |
| Serves: | 1 |
| Category: | Diet Friendly |
| Meal: | Week 1 (Careful and Carefree MealPlans) |
| 0.25 | head | lettuce, Romaine |
| 0.5 | Tb | oil, olive |
| 0.5 | Tb | lemon, juice of |
| 0.5 | cloves | garlic, minced |
| 0.125 | cup | cheese, Romano, grated |
| 2 | oz | chicken, deli sliced |
| 0.5 | pinch | salt and pepper to taste |
In a large bowl place oil, lemon juice and garlic, press garlic into bowl with a wooden spoon to distribute. Whisk ingredients together. Tear (don’t cut) lettuce into small pieces, put in bowl on top of dressing, cut chicken into strips and place on lettuce. When you are ready to serve toss salad and add romano and toss again.
Each serving has 273 calories, 16.5g fat, 3.4g carbs, 1g fiber, 27.7g protein.
Day 1 PM Snack – Goldfish Crisps
| Complexity: | Easy |
| Serves: | 1 |
| Category: | Diet Friendly |
| Meal: | Week 1 (Careful and Carefree MealPlans) |
| 25 | each | Goldfish Crisp |
Each serving has 110 calories, 7.2g fat, 16.5g carbs, .7g fiber, 2.9g protein.
Day 1 Dinner – Great Grilled Chicken
| Complexity: | Easy |
| Serves: | 1 |
| Category: | Diet Friendly |
| Meal: | Week 1 (Careful and Carefree MealPlans) |
| 4 | oz | chicken breasts, boneless, skinless |
| 1 | oz | soy sauce, low sodium |
| 1 | oz | soda, lemon-lime sugar free |
| 1 | Tb | oil, canola |
| 0.125 | tsp | garlic, minced |
| 1 | small | potatoes, baked |
| 0.5 | Tb | butter, unsalted |
| 1 | medium | tomatoes, fresh |
| 0.5 | tsp | lemon, juice of |
| 0.5 | pinch | salt and pepper to taste |
Mix oil, soy sauce, garlic, and soda in large Zip-lock plastic bag. Put chicken breasts in marinade and marinate for at least 3 hours. Remove from marinade and grill over medium heat for 10-15 minutes per side. Chicken is done when juices run clear.
Quarter tomato, drizzle lemon juice over top and salt and pepper to taste.
Serve with baked potato with butter.
Each serving has 366 calories,11g fat, 27.1g carbs, 3g fiber, 39.6g protein.
See the full 4-Week Diet Friendly Collection at emealsforyou.com.
Recipe of the Week – Biscotti
From the Dessert Category at emealsforyou.com.
Biscotti
Colds and the flu have wrecked our attempts at weight loss; well these and the football playoffs, Super Bowl and maybe Valentine’s Day. Tough as it is to lose weight once you start down the path of small indulgences it is doubly tough to get back on the weight loss bandwagon. A good way to ease into watching your weight again is to allow yourself an occasional treat. This may sound counter intuitive but really when you are “jonesing” for a hot fudge sundae a single miniature snickers bar may take the edge off. With this in mind I offer up the biscotti; crunchy, a little sweet, a little nutty, the perfect snack for those of us who are dreading the fashion challenge that is called Spring.
Try these, as Julia would say, “in moderation”. Bet you can eat only one.
Biscotti
| Complexity: | Easy |
| Serves: | 8 |
| Category: | Dessert |
| Meal: | Party Dessert Tray (Theme Meal Plans) |
| 0.75 | cup | almonds, whole |
| 0.66 | cup | sugar, white |
| 2 | large | egg |
| 1 | tsp | vanilla |
| 0.75 | tsp | baking powder |
| 1.75 | cup | flour |
| 0.125 | tsp | salt, kosher |
| 4 | oz | chocolate, semi-sweet bits |
Pre-heat oven to 350 degrees. Lightly toast almonds on cookie sheet in oven for 8 minutes. Beat eggs and sugar together until pale and thick (5 minutes). Add in vanilla and mix quickly. Mix flour, baking powder and salt in a separate bowl; add to egg mixture and blend. Fold in nuts and chocolate bits. Place dough on a cookie sheet covered with parchment paper; wet hands and shape dough into a log 3” X 12”. Bake in oven until lightly brown about 25-30 minutes. Remove from oven; let cool. Cut biscotti on a diagonal into ½” wide strips, place cut side down back on parchment papered sheet and bake 10 minutes, turn over and bake 10 more minutes.
Look for more ideas for fitting into that bathing suit at emealsforyou.com.
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