Thursday, February 18, 2010
Comfy on the Couch Syndrome
Ever get that snuggled in feeling? Where you get home turn on the TV and feel like you are content to park it for the rest of the evening? Well I do. I have awesome at home work outs like Windsor Pilates and P90X but sometimes I just don't want to stop watching my shows. To combat this feeling I have taken a great idea given to me by my good friend Christine Pezzulo. I grab a deck of cards and assign a work out to each suit. Sit ups for hearts, push ups for diamonds, mountain climbers for clubs, and squats for spades. Pick another exercise to replace any or all if these if you feel you cannot do one or more of these. Shuffle the deck well and turn over one card at a time. The number on the card indicates the reps, face cards are worth 10 reps and aces are 15 reps. If you do one card right after the other, the work out can be done in 20-30 minutes and you can still watch your show through most of it. Don't want to miss a minute of your show? Flip the cards on the commercials instead and you will get the work out done in just under an hour. Either way by the time you finish, you will have done 99 sit ups, 99 push ups, 99 mountain climbers, and 99 squats. A work out without any extra equipment or thinking and all done while keeping the tv on. Try it out.
Tuesday, February 16, 2010
Six Dinners Under 500 Caloires
Hi all,
Sometimes we need some ideas for how to cook healthy. Here are several recopies. Please feel free to post your own favorites.
Veggie Pad Thai 393 Cal/ Serving
•1/2 pound(s) flat rice stick noodles
•1/3 cup(s) Thai sweet chili sauce
•2 tablespoon(s) low-sodium soy sauce
•2 tablespoon(s) fish sauce
•2 limes, juiced
•1 lime, cut into wedges
•2 tablespoon(s) canola oil
•2 teaspoon(s) minced garlic
•2 teaspoon(s) grated fresh ginger
•3/4 pound(s) (6 cups) mustard greens, stems discarded, leaves torn into small pieces, and washed well
•1 large red bell pepper, cut into thin strips
•2 cup(s) shredded carrots
•6 scallions, thinly sliced
•3 large eggs, lightly beaten
•Bean sprouts, optional
•2 cup(s) fresh cilantro leaves
•Chopped dry roasted peanuts, for garnish, optional
1.Bring 6 cups of water to a boil in a large saucepan; add noodles, stir to separate, then cover and remove from heat. Let stand 4 minutes, stirring once or twice, until softened. Drain; rinse with cold water. In a small cup, combine chili sauce, soy sauce, fish sauce, and lime juice.
2.Heat 1 1/2 tablespoons of the oil in a large nonstick skillet or wok over medium-high heat. Add garlic and ginger; sauté 30 seconds or until fragrant. Add greens and cover with lid for 2 minutes or until wilted. Add bell pepper, carrots, and scallions; stir-fry 4 minutes or until vegetables are crisp-tender. Remove vegetables to a bowl.
3.Return skillet to heat. Add remaining oil. When hot, add eggs and scramble just until set. Add to bowl with vegetables.
4.Return skillet to heat and add chili-sauce mixture and bring to a boil. Add noodles; gently toss, using a pasta fork, for 1 minute, to coat. Return vegetables and eggs to skillet. Cook, tossing with pasta fork, for 3 minutes or until hot and noodles are tender. Stir in bean sprouts, if desired.
5.Transfer to a serving bowl with cilantro and toss. Top with peanuts, if desired. Serve with lime wedges.
Flank Steak Souvlakis 333 cal/ serv
•1 1/2 tablespoon(s) olive oil
•1 tablespoon(s) red wine vinegar
•1 1/2 teaspoon(s) crushed garlic
•1 teaspoon(s) dried oregano
•1/2 teaspoon(s) kosher salt
•1/2 teaspoon(s) freshly ground black pepper
•3/4 pound(s) flank steak
•3/4 cup(s) fat-free Greek yogurt
•1 small (1/3 cup) cucumber, grated
•2 tablespoon(s) chopped fresh mint leaves
•1 small yellow bell pepper, cut into thin strips
•1 small orange bell pepper
•1 large onion, cut into thin strips
•4 (9-10 inch) whole-wheat sandwich wraps with rosemary, warmed according to package directions
•8 Romaine lettuce leaves
1.In a small cup, combine 1 tablespoon of the oil , vinegar, 1 teaspoon of the garlic, oregano, and 1/4 teaspoon each of the salt and pepper; brush over flank steak and let marinate on a plate at room temperature 10 minutes. Meanwhile, heat a stovetop grill pan over medium heat.
2.In a small bowl, stir together yogurt, cucumber, mint, and the remaining garlic, salt, and pepper until blended.
3.Grill steak 6 to 7 minutes per side or until the internal temperature registers 140°F on an instant-read thermometer, for medium-rare. Transfer to a cutting board and let rest 5 minutes.
4.While steak is grilling, heat remaining oil in a large nonstick skillet over medium-high heat. Add peppers and onions and sauté 8 minutes or until crisp-tender.
5.Thinly slice steak across the grain. Top each wrap with 2 lettuce leaves, steak, peppers, onions, and some yogurt sauce. Roll wraps around filling. Wrap souvlakis in parchment or foil.
Grilled Pork with Glazed apples and Yam Mash 495 cal/ser
•3 medium garnet yams or sweet potatoes, peeled, cut into 3/4-inch cubes
•1/4 cup(s) skim milk
•1/4 cup(s) packed light brown sugar
•2 teaspoon(s) unsalted butter
•3/4 teaspoon(s) kosher salt
•3/4 teaspoon(s) freshly ground black pepper
•1/2 cup(s) frozen apple juice concentrate, thawed
•2 tablespoon(s) grated onion or shallot
•1/2 teaspoon(s) ground cumin
•1/2 teaspoon(s) apple pie spice
•3 large Golden Delicious apples, cut crosswise into 4 thick slices
•8 (2-oz each) thin-cut boneless loin pork chops, about 1/2-inch thick
•Olive oil cooking spray
1.Combine yams and milk in a 2-quart glass measure or bowl; cover with vented plastic wrap. Microwave on high 10 minutes; let stand 5 minutes. Add sugar, butter, and 1/4-tsp each of the salt and pepper; mash until smooth. Keep warm.
2.Meanwhile, heat a double stovetop grill pan over medium heat. Adjust oven rack 6 inches from broiler source; heat broiler.
3.In a 2-cup glass measure, whisk juice concentrate, mustard, onion, cumin, and spice; microwave on high 3 minutes or until glaze boils and begins to thicken. Arrange apple slices on broiler pan rack; brush apples with glaze. Broil 3 minutes, turn slices, then brush with more glaze. Broil second side 3 minutes or until lightly browned and tender.
4.Meanwhile, season pork chops on both sides with remaining salt and pepper and lightly coat with cooking spray. Grill pork chops 7 minutes, turning once and brushing with remaining glaze, until just barely pink in thickest part when cut with a knife. Serve with apple slices and mashed yams.
Chicken and Chard Pasta Fagioli 345 cal/serving
•2 tablespoon(s) olive oil
•3/4 pound(s) Swiss chard, stems diced (1 cup), leaves torn (4 cups)
•1 1/4 cup(s) diced onion
•1 1/4 cup(s) shredded carrot
•2 teaspoon(s) chopped fresh rosemary leaves, or 1 teaspoon dried rosemary
•2 teaspoon(s) crushed red pepper flakes
•5 cup(s) reduced-sodium fat-free chicken broth
•1 can(s) (28-ounce) diced tomatoes, undrained
•1 can(s) (16-ounce) red kidney beans, rinsed and drained
•2 cup(s) shredded roasted chicken breast
•1 1/4 cup(s) (about 6 ounces) ditalini or tubetini pasta
•2 tablespoon(s) grated Parmesan cheese , plus extra for serving, optional
1.Heat oil in a large pot over medium-high heat; add chard stems, onions, carrots, rosemary, garlic, and red pepper flakes. Sauté 5 minutes. Add chard leaves; sauté 2 minutes or until wilted.
2.Add broth, tomatoes, and beans; bring to a boil. Reduce heat to low, cover, and cook 10 minutes. Stir in chicken and pasta. Bring to a boil, reduce heat to low, cover, and simmer 8 to 10 minutes longer, until pasta is cooked. Stir in grated cheese. Ladle into bowls and serve with extra cheese, if desired.
Shrimp Tacos with Corn Salsa 353 cal / serv
•1 cup(s) fresh or frozen corn kernals
•1 can(s) (14.5 ounces) fire-roasted petite diced tomatoes with chipotle peppers
•1/3 cup(s) finely diced red onion
•1/4 cup(s) chopped fresh cilantro
•1 1/2 tablespoon(s) fresh lime juice
•8 corn tortillas
•1 tablespoon(s) olive oil
•1/2 teaspoon(s) minced garlic
•1/2 teaspoon(s) ground cumin
•3/4 pound(s) medium shrimp, peeled and deveined
•1/4 teaspoon(s) salt
•1/4 teaspoon(s) pepper
•1 tablespoon(s) fresh lime juice
•1 small Hass avovado, peeled, pitted, and finely diced
1.Salsa: Heat corn in a dry large nonstick skillet over high heat and cook, tossing corn frequently, 4 minutes or until lightly charred in spots. Add tomatoes and onions; cook 2 minutes. Transfer to a medium bowl. Stir in cilantro and lime juice. Keep salsa warm.
2.Tacos: Stack tortillas and wrap in damp paper towels. Place in microwave.
3.Heat oil , garlic, and cumin in a large nonstick skillet over medium heat. Add shrimp, salt, and pepper and cook 3 to 4 minutes, tossing several times until shrimp are firm and cooked through; remove from heat and toss with lime juice.
4.While shrimp cook, steam tortillas in microwave on high 1 to 2 minutes or until softened. Fill each tortilla with 6 or 7 shrimp and top with warm corn salsa and diced avocado.
Turkey Piccata 220 cal/ serv
•2 lemons
•1/3 cup(s) plain breadcrumbs
•4 (1/2-inch thick , 1 pound total) turkey breast cutlets
•Olive oil cooking spray
•1 pint(s) grape or cherry tomatoes
•4 large fresh thyme sprigs
•1/2 cup(s) dry white wine
•2 tablespoon(s) minced shallot
•2 tablespoon(s) drained capers
•1 tablespoon(s) unsalted butter
1.Cut off peel and pith from lemons. Cut into slices, then cut slices in half; reserve. Spread breadcrumbs on waxed paper. Press cutlets into crumbs to coat.
2.Coat a large nonstick skillet with cooking spray and place over medium-high heat. Lightly spray cutlets with cooking spray. Cook 2 1/2-minutes per side or until golden and no longer pink in thickest parts. Remove to a platter and keep warm.
3.Add tomatoes and thyme to skillet, raise heat to high, and cook, shaking pan, for 2 to 3 minutes or until tomato skins start to char and split in spots; transfer to platter.
4.Add wine, shallot, and capers to skillet; boil 1 minute or until wine is reduced by half. Reduce heat and swirl in butter and reserved lemon slices until butter is emulsified. Spoon over turkey and serve with tomatoes.
Sometimes we need some ideas for how to cook healthy. Here are several recopies. Please feel free to post your own favorites.
Veggie Pad Thai 393 Cal/ Serving
•1/2 pound(s) flat rice stick noodles
•1/3 cup(s) Thai sweet chili sauce
•2 tablespoon(s) low-sodium soy sauce
•2 tablespoon(s) fish sauce
•2 limes, juiced
•1 lime, cut into wedges
•2 tablespoon(s) canola oil
•2 teaspoon(s) minced garlic
•2 teaspoon(s) grated fresh ginger
•3/4 pound(s) (6 cups) mustard greens, stems discarded, leaves torn into small pieces, and washed well
•1 large red bell pepper, cut into thin strips
•2 cup(s) shredded carrots
•6 scallions, thinly sliced
•3 large eggs, lightly beaten
•Bean sprouts, optional
•2 cup(s) fresh cilantro leaves
•Chopped dry roasted peanuts, for garnish, optional
1.Bring 6 cups of water to a boil in a large saucepan; add noodles, stir to separate, then cover and remove from heat. Let stand 4 minutes, stirring once or twice, until softened. Drain; rinse with cold water. In a small cup, combine chili sauce, soy sauce, fish sauce, and lime juice.
2.Heat 1 1/2 tablespoons of the oil in a large nonstick skillet or wok over medium-high heat. Add garlic and ginger; sauté 30 seconds or until fragrant. Add greens and cover with lid for 2 minutes or until wilted. Add bell pepper, carrots, and scallions; stir-fry 4 minutes or until vegetables are crisp-tender. Remove vegetables to a bowl.
3.Return skillet to heat. Add remaining oil. When hot, add eggs and scramble just until set. Add to bowl with vegetables.
4.Return skillet to heat and add chili-sauce mixture and bring to a boil. Add noodles; gently toss, using a pasta fork, for 1 minute, to coat. Return vegetables and eggs to skillet. Cook, tossing with pasta fork, for 3 minutes or until hot and noodles are tender. Stir in bean sprouts, if desired.
5.Transfer to a serving bowl with cilantro and toss. Top with peanuts, if desired. Serve with lime wedges.
Flank Steak Souvlakis 333 cal/ serv
•1 1/2 tablespoon(s) olive oil
•1 tablespoon(s) red wine vinegar
•1 1/2 teaspoon(s) crushed garlic
•1 teaspoon(s) dried oregano
•1/2 teaspoon(s) kosher salt
•1/2 teaspoon(s) freshly ground black pepper
•3/4 pound(s) flank steak
•3/4 cup(s) fat-free Greek yogurt
•1 small (1/3 cup) cucumber, grated
•2 tablespoon(s) chopped fresh mint leaves
•1 small yellow bell pepper, cut into thin strips
•1 small orange bell pepper
•1 large onion, cut into thin strips
•4 (9-10 inch) whole-wheat sandwich wraps with rosemary, warmed according to package directions
•8 Romaine lettuce leaves
1.In a small cup, combine 1 tablespoon of the oil , vinegar, 1 teaspoon of the garlic, oregano, and 1/4 teaspoon each of the salt and pepper; brush over flank steak and let marinate on a plate at room temperature 10 minutes. Meanwhile, heat a stovetop grill pan over medium heat.
2.In a small bowl, stir together yogurt, cucumber, mint, and the remaining garlic, salt, and pepper until blended.
3.Grill steak 6 to 7 minutes per side or until the internal temperature registers 140°F on an instant-read thermometer, for medium-rare. Transfer to a cutting board and let rest 5 minutes.
4.While steak is grilling, heat remaining oil in a large nonstick skillet over medium-high heat. Add peppers and onions and sauté 8 minutes or until crisp-tender.
5.Thinly slice steak across the grain. Top each wrap with 2 lettuce leaves, steak, peppers, onions, and some yogurt sauce. Roll wraps around filling. Wrap souvlakis in parchment or foil.
Grilled Pork with Glazed apples and Yam Mash 495 cal/ser
•3 medium garnet yams or sweet potatoes, peeled, cut into 3/4-inch cubes
•1/4 cup(s) skim milk
•1/4 cup(s) packed light brown sugar
•2 teaspoon(s) unsalted butter
•3/4 teaspoon(s) kosher salt
•3/4 teaspoon(s) freshly ground black pepper
•1/2 cup(s) frozen apple juice concentrate, thawed
•2 tablespoon(s) grated onion or shallot
•1/2 teaspoon(s) ground cumin
•1/2 teaspoon(s) apple pie spice
•3 large Golden Delicious apples, cut crosswise into 4 thick slices
•8 (2-oz each) thin-cut boneless loin pork chops, about 1/2-inch thick
•Olive oil cooking spray
1.Combine yams and milk in a 2-quart glass measure or bowl; cover with vented plastic wrap. Microwave on high 10 minutes; let stand 5 minutes. Add sugar, butter, and 1/4-tsp each of the salt and pepper; mash until smooth. Keep warm.
2.Meanwhile, heat a double stovetop grill pan over medium heat. Adjust oven rack 6 inches from broiler source; heat broiler.
3.In a 2-cup glass measure, whisk juice concentrate, mustard, onion, cumin, and spice; microwave on high 3 minutes or until glaze boils and begins to thicken. Arrange apple slices on broiler pan rack; brush apples with glaze. Broil 3 minutes, turn slices, then brush with more glaze. Broil second side 3 minutes or until lightly browned and tender.
4.Meanwhile, season pork chops on both sides with remaining salt and pepper and lightly coat with cooking spray. Grill pork chops 7 minutes, turning once and brushing with remaining glaze, until just barely pink in thickest part when cut with a knife. Serve with apple slices and mashed yams.
Chicken and Chard Pasta Fagioli 345 cal/serving
•2 tablespoon(s) olive oil
•3/4 pound(s) Swiss chard, stems diced (1 cup), leaves torn (4 cups)
•1 1/4 cup(s) diced onion
•1 1/4 cup(s) shredded carrot
•2 teaspoon(s) chopped fresh rosemary leaves, or 1 teaspoon dried rosemary
•2 teaspoon(s) crushed red pepper flakes
•5 cup(s) reduced-sodium fat-free chicken broth
•1 can(s) (28-ounce) diced tomatoes, undrained
•1 can(s) (16-ounce) red kidney beans, rinsed and drained
•2 cup(s) shredded roasted chicken breast
•1 1/4 cup(s) (about 6 ounces) ditalini or tubetini pasta
•2 tablespoon(s) grated Parmesan cheese , plus extra for serving, optional
1.Heat oil in a large pot over medium-high heat; add chard stems, onions, carrots, rosemary, garlic, and red pepper flakes. Sauté 5 minutes. Add chard leaves; sauté 2 minutes or until wilted.
2.Add broth, tomatoes, and beans; bring to a boil. Reduce heat to low, cover, and cook 10 minutes. Stir in chicken and pasta. Bring to a boil, reduce heat to low, cover, and simmer 8 to 10 minutes longer, until pasta is cooked. Stir in grated cheese. Ladle into bowls and serve with extra cheese, if desired.
Shrimp Tacos with Corn Salsa 353 cal / serv
•1 cup(s) fresh or frozen corn kernals
•1 can(s) (14.5 ounces) fire-roasted petite diced tomatoes with chipotle peppers
•1/3 cup(s) finely diced red onion
•1/4 cup(s) chopped fresh cilantro
•1 1/2 tablespoon(s) fresh lime juice
•8 corn tortillas
•1 tablespoon(s) olive oil
•1/2 teaspoon(s) minced garlic
•1/2 teaspoon(s) ground cumin
•3/4 pound(s) medium shrimp, peeled and deveined
•1/4 teaspoon(s) salt
•1/4 teaspoon(s) pepper
•1 tablespoon(s) fresh lime juice
•1 small Hass avovado, peeled, pitted, and finely diced
1.Salsa: Heat corn in a dry large nonstick skillet over high heat and cook, tossing corn frequently, 4 minutes or until lightly charred in spots. Add tomatoes and onions; cook 2 minutes. Transfer to a medium bowl. Stir in cilantro and lime juice. Keep salsa warm.
2.Tacos: Stack tortillas and wrap in damp paper towels. Place in microwave.
3.Heat oil , garlic, and cumin in a large nonstick skillet over medium heat. Add shrimp, salt, and pepper and cook 3 to 4 minutes, tossing several times until shrimp are firm and cooked through; remove from heat and toss with lime juice.
4.While shrimp cook, steam tortillas in microwave on high 1 to 2 minutes or until softened. Fill each tortilla with 6 or 7 shrimp and top with warm corn salsa and diced avocado.
Turkey Piccata 220 cal/ serv
•2 lemons
•1/3 cup(s) plain breadcrumbs
•4 (1/2-inch thick , 1 pound total) turkey breast cutlets
•Olive oil cooking spray
•1 pint(s) grape or cherry tomatoes
•4 large fresh thyme sprigs
•1/2 cup(s) dry white wine
•2 tablespoon(s) minced shallot
•2 tablespoon(s) drained capers
•1 tablespoon(s) unsalted butter
1.Cut off peel and pith from lemons. Cut into slices, then cut slices in half; reserve. Spread breadcrumbs on waxed paper. Press cutlets into crumbs to coat.
2.Coat a large nonstick skillet with cooking spray and place over medium-high heat. Lightly spray cutlets with cooking spray. Cook 2 1/2-minutes per side or until golden and no longer pink in thickest parts. Remove to a platter and keep warm.
3.Add tomatoes and thyme to skillet, raise heat to high, and cook, shaking pan, for 2 to 3 minutes or until tomato skins start to char and split in spots; transfer to platter.
4.Add wine, shallot, and capers to skillet; boil 1 minute or until wine is reduced by half. Reduce heat and swirl in butter and reserved lemon slices until butter is emulsified. Spoon over turkey and serve with tomatoes.
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