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Beef Stroganoff

6 servings

1lb boneless top round steak

1 (10 3/4 oz) can cream of mushroom soup

1/2 cup onion, chopped

1/2 cup low fat sour cream

1/4 cup 2% milk

1/2 teaspoon paprika

3 cups cooked egg noodles

 

1.  Slice beef across grain into strips.

2.  Cook beef until browned; set aside.

3.  Cook onions until soft.

4.  Add soup, paprika and milk.

5.  Add beef; mix together (add a little more milk if too thick), heat      through.

6.  Add sour cream, stir to mix.

7.  Serve over 1/2 cup hot egg noodles.

Calories 317
Carbs 27g
Sodium 376mg
Fat 10g
Protein 29g

 

 

Chicken and Broccoli Casserole

Serves 8 (1 cup serving)

3 quarts water

1 (12-ounce) package broccoli florets

4 (6-ounce) skinless, boneless chicken breast halves

1 (12-ounce) can evaporated fat-free milk

1/4 cup all-purpose flour (about 1 ounce)

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Dash of nutmeg

1 cup fat-free mayonnaise

1/2 cup fat-free sour cream

1/4 cup dry sherry

1 teaspoon Worcestershire sauce

1 (10.75-ounce) can condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted

1 cup (4 ounces) grated fresh Parmesan cheese, divided

Cooking spray

Preheat oven to 400°.

Bring water to a boil in a large Dutch oven over medium-high heat. Add broccoli, and cook 5 minutes or until crisp-tender. Transfer broccoli to a large bowl with a slotted spoon. Add chicken to boiling water; reduce heat, and simmer 15 minutes or until done. Transfer chicken to a cutting board; cool slightly. Cut chicken into bite-sized pieces, and add chicken to bowl with broccoli.

Combine evaporated milk, flour, salt, pepper, and nutmeg in a saucepan, stirring with a whisk until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly. Remove from heat. Add mayonnaise, next 4 ingredients (through soup), and 1/2 cup cheese, stirring until well combined. Add mayonnaise mixture to broccoli mixture; stir gently until combined.

Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 400° for 50 minutes or until mixture bubbles at the edges and cheese begins to brown. Remove from oven; let cool on a wire rack 5 minutes.

Calories 276
Carbs 18.9g
Sodium 696mg
Fat 7.8g
Protein 31.1g

 

Jamaican Chicken with Mango Salsa

Serves 4

1/2 teaspoon Jamaican jerk seasoning (such as Spice Islands)

1/2 teaspoon salt, divided

4 (6-ounce) skinless, boneless chicken breast halves

Cooking spray

1/4 cup minced fresh cilantro

1/4 cup finely chopped red onion

1 tablespoon chopped fresh mint

1 teaspoon brown sugar

2 teaspoons fresh lime juice

1/4 teaspoon black pepper

1/4 teaspoon crushed red pepper

1 (16-ounce) jar sliced peeled mango, drained and chopped (such as Del Monte SunFresh)

 

Heat a large nonstick skillet over medium-high heat. Sprinkle seasoning and 1/4 teaspoon of salt evenly over chicken. Coat chicken with cooking spray. Add chicken to pan; cook 4 minutes on each side or until done.

While chicken cooks, combine 1/4 teaspoon salt, cilantro, and remaining ingredients. Serve salsa with chicken.

(serving size: 1 chicken breast half and about 1/2 cup salsa)

 

Calories 244
Carbs 14.7g
Sodium 445mg
Fat 2.4g
Protein 39.8g

 

Tamale Pie Topped with Spoon-bread

Serves 3-4

12 oz. ground beef

½ cup chopped onions

¼ cup chopped green pepper

1 clove crushed garlic

1 cup canned, crushed tomatoes (with juice)

1 cup frozen corn kernels

2 tsp. chili powder

5 TBS cornmeal

¼ tsp. salt

1 cup 1% low-fat milk

1 egg

¼ c shredded lowfat cheddar cheese

 

Preheat oven to 350°

In a heavy, 10” nonstick skillet over medium heat, brown the beef, breaking it apart with a spoon, until no trace of pink remains. Transfer the meat to a paper towel-lined strainer over a bowl to drain off the fat.

To the skillet, add the onions and peppers. Cook for 3 min., or until the vegetables begin to brown. Add the beef back in with the garlic, tomatoes (with juice), corn, chili powder and 1 TBS of the cornmeal. Bring the misture to a simmer.

Transfer the mixture to a 1 ½ quart ovenproof casserold dish. Set aside. Place the salt and remaining cornmeal in a 2 cup microwave safe glass bowl/cup. Microwave on high for a total of 2 ½ minutes or until the mix comes to a boil. Stop and stir every 30 seconds during this time.

In a small bowl, beat the egg until foamy. Gradually beat in the hot cornmeal, then the cheddar cheese. Pour over the beef mixture and bake for 25-30 minutes or until the topping is slightly puffed and browned.

 

Calories 329
Carbs 2.9g
Sodium 374mg
Fat 5.9g
Protein 25.8g

 

Five-Grain Muffins

From: Healthy Home Recipes
1 1/4 cup all-purpose flour
3/4 cup whole wheat flour
1/3 cup barley flour
1/3 cup oat bran
1/3 cup wheat bran
1 cup brown sugar firmly packed
3/4 tsp salt
1 tbl baking powder
1 tsp baking soda
3/4 cup lowfat buttermilk
3/4 cup 2% milk
1/3 cup lowfat ricotta cheese
1 lrg egg plus 1 large egg white
2 tbl canola oil
1 tbl vanilla extract
Preheat oven to 375 F. Line a muffin pan with paper muffin cups and lightly coat them the vegetable or canola oil spray.

In a large mixing bowl combine all the flours and brans, sugar, salt, baking powder, and baking soda. In a separate mixing bowl combine all remaining ingredients and whisk together until smooth. Pour into dry ingredients and mix just until all ingredients are moist.

Spoon into prepared muffin cups, filling to the rims, and bake for approximately 20 mins. Muffins should be light golden brown and a cake tester inserted into the center should come out clean.

Cool muffins in pan for 10 mins before removing to cool completely. Store in an airtight container.

Veggie Burger Rice and Beans Recipe

Fitness Magazine

Veggie Burger Rice and Beans

Cook 1 veggie burger according to package directions; cut into bite-size pieces and set aside.

Add 1 tablespoon minced onion, 1/2 teaspoon cumin, 1/4 teaspoon chili powder, and 1/4 teaspoon salt to low-sodium chicken stock and use it in place of water to cook 1/4 cup brown rice according to package directions.

Mix cooked rice with 1/4 cup canned black beans, rinsed and drained, and 1/4 cup thawed frozen corn. Top with chopped veggie burger, 1 tablespoon diced avocado, and 3 tablespoons salsa.

Baked Chicken Cutlets

Baked Chicken Cutlets
By: Fitness For Her

You’ll never feel like you are on a calorie-restrictive diet with this entree. It’s so delicious, you’ll feel like you are cheating. Serve with twice baked potatoes, sweet potato fries or whole wheat pasta.

4 chicken breasts
2 Tbsp olive oil
1/4 cup Italian bread crumbs

Directions
1. Trim off excess fat from chicken breasts.
2. Wash and pat dry.
3. Coat in olive oil
4. Pat cutlets lightly in bread crumbs.
5. Bake in preheated 350 degree oven for 20 to 30 minutes, depending on the size of the cutlets.

Health Benefits
High in protein but low in fat, sodium and sugar. Protein is important for women’s fitness and health. An excellent source of niacin and Vitamin B6, chicken also includes selenium, which is fundamental to women’s fitness and health and is an essential component to your metabolism.

We think these baked chicken cutlets are the best!  Tell us what you think by leaving a comment.

Tamale Pie Topped with Spoon-bread

Serves 3-4

12 oz. ground beef

½ cup chopped onions

¼ cup chopped green pepper

1 clove crushed garlic

1 cup canned, crushed tomatoes (with juice)

1 cup frozen corn kernels

2 tsp. chili powder

5 TBS cornmeal

¼ tsp. salt

1 cup 1% low-fat milk

1 egg

¼ c shredded lowfat cheddar cheese

Preheat oven to 350°

In a heavy, 10” nonstick skillet over medium heat, brown the beef, breaking it apart with a spoon, until no trace of pink remains. Transfer the meat to a paper towel-lined strainer over a bowl to drain off the fat.

To the skillet, add the onions and peppers. Cook for 3 min., or until the vegetables begin to brown. Add the beef back in with the garlic, tomatoes (with juice), corn, chili powder and 1 TBS of the cornmeal. Bring the misture to a simmer.

Transfer the mixture to a 1 ½ quart ovenproof casserold dish. Set aside. Place the salt and remaining cornmeal in a 2 cup microwave safe glass bowl/cup. Microwave on high for a total of 2 ½ minutes or until the mix comes to a boil. Stop and stir every 30 seconds during this time.

In a small bowl, beat the egg until foamy. Gradually beat in the hot cornmeal, then the cheddar cheese. Pour over the beef mixture and bake for 25-30 minutes or until the topping is slightly puffed and browned.

 

Calories 329
Carbs 2.9g
Sodium 374mg
Fat 5.9g
Protein 25.8g

 

Tips to a Healthier Happy Hour

Posted by Health and Fitness With Amy MAC

Yeah, I watched the 1988 Smash Hit film, Cocktail, the other night, so what?

It seems that one of the most difficult dieting obstacles is drinking alcohol and facing happy hours. If you are one of those that doesn’t have to worry about these social situations or can drink a club soda with lime (my staple) then the cocktail calories and the snacks that accompany them are not an issue for you.

For those that do struggle with this, here are some tips to a healthier happy hour:

  • Have a glass of water or club soda in between each beverage.
  • Eat a healthy snack before heading out and about.
  • Select a lighter beverage – wine spritzers, light beer or even a glass of wine will be “healthier” than a frozen froo-froo drink like a daiquiri, margarita or winter time drinks like eggnog.
  • Having a party at your place? Make your own mixers like this one from FabFitFun

A standard sweet and sour mix is practically all sugar and can run up to 200 calories. Kim suggests tossing the bottle and whipping up your own: mix 2 parts lime juice, 2 parts lemon juice, and 3 parts agave nectar. You’ll get vitamins from the fresh juices and Agave has 20% fewer calories than the sugary syrup typically found in mixers.

(The spiced cosmo further down the page also looks fantastic!)

Then it’s onto food. How do you keep with your diet when all the food around you is fried and you are suddenly starving? (Well, obviously you didn’t take my advice and have a healthy snack before you went out.) Anyway, here are a few ideas on making healthy happy hour food choices from FitSugar.

  • Pick the right seafood. Jonesing for something from the ocean? Stay away from fried baskets of calamari (350 calories per serving) and order a shrimp cocktail (120 calories) or raw oysters (about 10 calories each) with lemon juice or a dash of mignonette sauce instead.
  • Snack attack. If you want something to nibble on, don’t be tempted by the fries. Instead, choose finger foods like edamame, which gives you that hit of salt without the calories and fat (about 100 calories and 3 g of fat in a 1/2 cup of edamame vs. 427 calories and 22.8 g of fat in a medium serving of fries).

I love edamame but I’m not sure it would be a great substitute when I’m seeing and smelling french fries… we’ll see how that one plays out.

I know that it can be difficult trying to diet and be social and it’s one of the biggest obstacles for people but just remember that the goal is worth the sacrifice. Just be realistic on the food and beverage compromises that you can make and stick to your guns! I mean really, look at the struggles that Tom Cruise overcame to open “Cocktails and Dreams”!

Have a happy hour victory story? Want to profess your love for Tom Cruise? Feel free to do so in the comments.


Turkey Veggie Sloppy Joes

We LOVE Heather Connell at Multiply Delicious!

This week we couldn’t resist her Turkey Veggie Sloppy Joes! Make sure to check out her blog as well as follow her on twitter @multiplydelicio

10.9.10

I have had a full few days.  I took off from home to head to San Fran yesterday for a full weekend of Blogher Food.  Yea!  I have been looking forward to this trip for a long time now!  I arrived in SF really late last night and have had a full first day here jammed packed with meeting other amazing food bloggers and learning so many new things and valuable information.  I have one more day jammed packed with fun things and then I head back home.  Don’t worry, I promise to recap everyone on the trip once I’m back home.

Now let’s talk about these sloppy joes.  I recently received an email from Sarah, a wonderful reader and fellow mom.  Sarah asked me for a healthy and meatless idea for sloppy joes for her daughter.  This recipe suddenly came to mind because it’s one of my families favorites and it’s a health version to sloppy joes.  It’s packed with veggies which is something we are always trying to fit into our little ones lives these days.  And I’m not talking about one veggie…we are talking 5 different veggies!

Wow!  And it’s not only got the veggies but it’s got protein.  I used turkey for this recipe but you could easily substitute it for meat-less ground.  I found this recipe last year when I subscribed to a wonderful magazine called Clean Eating.  It’s always got healthy and delicious recipes that I’m always eager to try.  Next time your at your bookstore see if you can find it on the stands.  It’s a great source for healthy recipes.  I found this recipe and it’s now a favorite.

So Sarah, I hope you daughter enjoys this sloppy joe recipe as much as my family does.

Have a great weekend everyone and I’ll be back soon to share with everyone my adventures at BlogHer Food.  Now it’s time for me to get some shut eye and rest because tomorrow will be a very long day.

Turkey Veggie Sloppy Joes

Print Recipe

1 ear fresh corn, shucked (about 1 cup)

1 pound white turkey meat (or meat-less ground)

1 red bell pepper, diced

1 yellow bell pepper, diced

1/2 cup red onion, diced

1 1/2 teaspoons chile powder

1 teaspoon garlic powder

1/4 teaspoon salt

2 medium tomatoes, diced into small pieces

1 cup low-sodium chicken (or veggie) broth

1 1/2 tablespoons tomato paste

2 teaspoon low-sodium soy sauce

1 tablespoon arrowroot dissolved in 2 tablespoon cold water (or cornstarch)

Whole Wheat Hamburger Buns

1/2 cup low-fat Monterey Jack Cheese, shredded

Instructions:

Use a small, sharp knife to cut kernels off corn. Set aside.

In a large nonstick skillet over medium-high heat, cook turkey, breaking it up with a spatula or spoon, until it begins to brown, 3 to 4 minutes.  If using the meat-less ground instead of the turkey, cook according to package directions.  Add red and yellow peppers and cook, stirring occassionally, for 2 minutes.  Add onion and cook, stirring occassionally, for 4 minutes.  Add chile powder, garlic powder and salt and cook, stirring occassionally, for 1 minute.  Stir in tomatoes, corn, broth, tomato paste and soy sauce, increase heat to high and bring to a boil.  Reduce to a simmer, cover and cook for 20 minutes.

Add arrowroot mixture (or cornstarch) to sloppy joe mixture, stirring until sauce thickens, 30 seconds to 1 minute.

Toast hamburger buns until lightly browned.

Place a bun half on each plate, open-faced.  Top buns with Sloppy Joe mixture, dividing evenly.  Sprinkle with cheese, dividing evenly, and serve.

Adapted from Clean Eating September/October 2009 Issue

Reveal Yourself!

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With all of the weight loss information on the web...We recognize the need for a blog where people can go to receive expert weight loss advice and guidance that works!! We are part of iMetabolic, a medically supervised weight loss program, and have helped hundreds of people achieve their weight loss goal. We are here to share content from other blogs, doctors, articles as well as provide our own expert advice and insight to WHAT WORKS and WHAT doesn't to help you become the person you want to be! REVEAL YOURSELF!