Middle Eastern Skillet Chicken

Since I am trying to combine Simply Filling Weight Watchers with the Belly Fat Cure (counts sugar), I am using a low carb cookbook this week.

I have included the directions for skillet cooking. I will probably be making this in my rice cooker, with the rice at the same time.


Middle Eastern Skillet Chicken (Monday 4/18)

3 boneless skinless chicken breasts
3 tablespoons olive oil
1 medium onion, chopped
1/2 teaspoon ground coriander
1 teaspoon ground cumin
1/4 teaspoon cinnamon
1/2 teaspoon turmeric
1/4 teaspoon black pepper
1 tablespoon freshly grated ginger
1 can diced tomatoes (14.5 counces)
2 cloves garlic, crushed
1 cup chicken broth

1 - Cut the chicken breasts into cubes. Heat the olive oil over medium heat in a heavy skillet, and add the chicken and onions.
2 - Saute for a couple of minutes, then stir in the coriander, cumin cinnamon, turmeric and pepper. Cook until the chicken is white all over.
3 - Add the ginger, tomatoes, garlic and broth; stir. Cover, turn the burner to low and simmer for 15 minutes.

Yield: 3 servings, each with 14 grams carbohydrates and 1 gram of fiber, for a total of 13 grams of usable carbs and 26 grams of protein (270 calories per serving)

I will probably serve this over brown rice.

Today's breakfast was an experiment in spices

Today's breakfast was an experiment in spices. I filled my masala dabba (Indian spice tin) this morning and I was making my breakfast at the same time.

I heated 1 teaspoon of canola oil in a skillet. I added a heaping teaspoon of yellow mustard seeds and when they stopped popping I added a package of broccoli slaw, 1 tablespoon minced garlic and 1 teaspoon grated ginger. I stirred until it softened and then cracked 2 eggs right into the pan . Stirring to mix the eggs, I flattened it out to let it cook and crisp slightly on the bottom. I added 1 heaping teaspoon cilantro. Then stirred it in and served.

It is YUMMY!! And so healthy!

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Quick and Healthy Side Dish

I made a really easy side dish today in my rice cooker. Healthy and very tasty too!

Diane's Wild Rice and Veggies


1 teaspoon olive oil
1 onion diced
1 clove garlic, minced
1 tablespoon cumin
1 teaspoon chili powder

1 cup wild rice

1 veggie or chicken bouillon cube
3 cups water
1 bag frozen fiesta veggie mix (beans of all types, carrots, broccoli)


In rice cooker add first 4 ingredients. Stir to mix. Add wild rice. Stir to coat the rice with the oil and flavors. Add bouillon cube and water. Set rice cooker to white or brown rice. (Depending on your preference: the white setting will stop when the wild rice is still nutty in texture and the brown setting will stop when the wild rice is a bit softer.)

About 2-5 minutes before the wild rice is done, add the bag of frozen fiesta veggie mix. Stir to mix. Close rice cooker and wait till it turns to keep warm. ENJOY!!

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Diane's Lamb and Cheese Pasta in Rice Cooker

Diane's Lamb and Cheese Pasta in Rice Cooker

(100% Simply Filling Weight Watchers)

Ingredients:

Feeds 4 -6 hungry people

1 pound ground lamb
1 tablespoon olive oil

2 cups thinly sliced leeks
5 (or more) cloves of garlic minced
1 tablespoon dried oregano
1 pound whole grain pasta
1 6 ounce can tomato paste
4 cups of water
1 30+ ounce can chopped tomatoes
1 13 ounce can tomato sauce
8 ounces fat free ricotta

Parmesan cheese to pass


Directions:

1 - In Rice Cooker with browning cycle, (use a skillet if no browning cycle available)brown lamb in olive oil. If a skillet was used, pour into the rice cooker.

2 - Add the garlic and leeks on top of lamb and stir to mix.

3 - Add dry pasta and remaining ingredients other than the tomato sauce and ricotta. Stir to mix.

4 - Set Rice Cooker to cook. Mine is on "Mix" cycle, but the white rice cycle will also work.

5 - About 5 minutes before it is done or when it switches to keep warm, pour in the 13 ounce can of tomato sauce and the cheese. Stir to combine and close cooker to heat through.

6 - Serve with grated Parmesan cheese to pass.

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Bacon Lettuce and Tomato Pasta Salad

Today for our dinner I made a pasta salad based on Rachael Ray's BLT Farfalle recipe. It turned out great and I want to share it.

Diane's Bacon Lettuce and Tomato Pasta Salad

Ingredients:

1 pound whole wheat shell pasta (The shells are the same size as half of a cherry/grape tomato)
3 tablespoons olive oil
1 container cherry tomatoes, sliced in half
3 cups mixed baby arugala and spinach
1/2 pound low sodium bacon, diced before cooking
3 cloves garlic, minced
1 1/2 cups fat free peppercorn ranch dressing

Directions:

Cook pasta according to directions. Undercook by about 2 minutes. Drain and toss with the olive oil. Add the garlic.

Cook bacon over medium heat. Do not crisp, but cook long enough to dry out the pieces and melt much of the fat off of the bacon pieces. Remove from the fat with a slotted spoon and place on a paper towel to absorb the residual fat.

Slice cherry tomatoes, and place in a bowl with the arugala/spinach mixture. Add bacon to the bowl.

Pour still warm pasta over the bacon,tomato and lettuce mixture. Toss with fat free Peppercorn Ranch Dressing. (Kraft makes a good one.)

Enjoy!

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Diane's Menu 12/22/2009 - 12/28/2009

Diane's Menu 12/22/2009 - 12/28/2009


Tuesday - Thai Chicken and Asparagus over Brown Rice
Wednesday - Prime Rib, String Beans, Carrots, Salad, Baked Potato
Thursday - Italian Antipasti and Appetizers for Dinner
Friday - Christmas Dinner at my sisters
Saturday - Ham, Home Fries, Broccoli
Sunday - Pasta Arrabiata, Salad
Monday - Bean, Butternut Squash, Wild Rice and Kielbasa Stew

Another Recipe from Glorious One-Pot Meals: Argentinian Beef

For those of you who haven't followed my previous posts about Infusion Cooking in the past few days here are some of the rules:

Measurements are to be nearly exact

Cast Iron Dutch Oven - 2-3 quarts - no bigger unless you double the recipe

Layering as directed and don't mix up the food until you serve it.

This particular recipe made with my changes in () is totally Simply Filling, with a whole grain, lean meat, 4 servings of vegetables. It is VERY filling! Could easily be 3 servings instead of 2. If you eat 1/2 of it, it is 10 points. If you eat 1/2 of it, it is 7 points.

We had this for dinner today. Our dinner is mid afternoon. My husband didn't like it. Next time I make this I will add quite a bit of garlic. I found it a bit bland even with the amount of cumin that I used.

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Argentinian Beef

Feel free to make this recipe using ground turkey or pork instead of beef, or even meat-substitute crumbles. You could also use a tenderloin cut of meat. Look for peeled and chopped butternut squash in your supermarket vegetable aisle. Serves 2

2 teaspoons olive oil

1/2 medium onion, minced

1/2 red bell pepper, cored, seeded and minced

8-10 cremini mushrooms, sliced

1/2 teaspoon ground cumin (I used 2 teaspoons or 4x the amount)

Sea salt and freshly ground black pepper (I didn't use salt at all, but LOTS of pepper)

3/4 pound ground meat (I used 7% fat or 93% fat free)

1 cup white rice (or any grain, I used brown rice that had been soaked for 30 minutes)

1 cup plus 1 tablespoon broth (preferably beef) or water (I used fat free beef broth)

2 cups peeled, cubed butternut squash (I used a single block package of already cooked and frozen butternut squash. I put it in frozen.)

1/2 head broccoli, cut into florets (about 2 cups)

Preheat oven to 450° F.

Brush inside and lid of a 2 quart cast-iron Dutch oven with olive oil.

In a large bowl, mix the onion, bell pepper, mushrooms, cumin, salt and pepper. Add the meat to the bowl and mix well. Set aside. If using tenderloins rather than ground meat, set the onion-spice mixture aside and simply spoon over the steaks in step 5.

Rinse the rice in a strainer until the water runs clear. Tip the rice into the pot, add the liquid and stir to make an even layer.

Drop ragged forkfuls of the meat mixture into the pot. If using tenderloins, arrange them in the pot and blanket with the onion-spice mixture.

Arrange the squash in a layer, then load in the broccoli until the pot is full.

Cover and bake for about 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.

Serve immediately.

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RED CURRY CHICKEN

Here is the recipe for our dinner tonight from the Glorious One-Pot Meals cookbook. . Made with chicken broth instead of lite coconut milk it is 6 Weight Watchers points per serving. If made with the coconut milk (lite) it is 9 points per serving. The recipe serves 2.

This is INFUSION cooking. Use the appropriate size pot and layer exactly as stated. DO NO STIR.

RED CURRY CHICKEN

1 cup Quinoa (can substitute brown rice, that has been soaked for 30 minutes, or regular rice but no longer Simply Filling)

3/4 pound chicken breasts or thighs

One 14 ounce can coconut milk, light or regular (I used fat free chicken broth, if you use coconut milk lite it adds 3 points per serving and it is no longer Simply Filling)

2-4 tablespoons red curry paste

1 1/2 tablespoons fish sauce (found in Asian markets, substitute Worcestershire sauce if you don't have it or won't buy it.)

1 teaspoon brown sugar (I am using brown sugar Splenda. Points not figured for real brown sugar)

zest of 1 lime or 1/2 teaspoon lime juice

5-10 fresh basil leaves or 1 teaspoon dried

2 carrots, sliced into coins

One 15 ounce can chickpeas, drained and rinsed

2 large handfuls fresh spinach, or one 10 ounce package frozen

Preheat the oven to 450°F.

Brush the inside of a 2 quart cast iron Dutch oven with canola oil. Don't use a pot that is much bigger as the timing and moisture content for this type of infusion cooking is based on the structure and size of the pan.

Since the quinoa in a strainer under cold water until the water runs clear. (I buy pre-rinsed Quinoa, but most has a soap like coating that needs to be rinsed off.) Spread the quinoa in the pot in and even layer. Place the chicken on the quinoa.

In a medium bowl, whisk the coconut milk, red curry paste, fish sauce, brown sugar, lime zest and basil. Pour half the mixture over the chicken.

Scatter the carrots and then the chickpeas in the pot. Top with the spinach and pour the rest of the coconut mixture over all.

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately. If you use rice and it is still a bit crunchy, quickly fluff with a fork and replace the lid. Let sit for another 3-5 minutes before serving.

On a scale of 1 - 10, hubby gave it an 8. I gave it a 9.5. It was very good! The quinoa was so nutty and the chicken was so tender and moist. It was everything I hoped for and more.

Tomorrow is Argentinian Beef. Review will be posted!!

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Diane's Menu September 21 - 27, 2009

Diane's Menu September 21 - 27, 2009

Monday 9/21 Adobe Pork (one pot meal with pork, rice, corn, chilli's, spices and green bell pepper)
Tuesday 9/22 Red Curry Chicken (one pot meal with chicken, brown rice, coconut milk, carrots, chickpeas, and spinach)
Wednesday 9/23 Argentinian Beef (one pot meal with ground beef, butternut squash, broccoli, and brown rice)
Thursday 9/24 Chicken Sorrentino
Friday 9/25 Hot Sausage over Polenta with peppers and spinach
Saturday 9/26 Moroccan Chicken with many spices, mushrooms and sugar snap peas, over whole wheat couscous.
Sunday 9/27 Football fare - Chicken Strips buffalo style, vegetable crudites

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I have a new cookbook called Glorious One-Pot Meals by Elizabeth Yarnell. All of the one pot meals listed come from her book. Feel free to ask for the recipes if you would like them. I would highly recommend the book.




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How I learned and am still learning what works for my metabolism.

I have struggled with my weight all of my life. I love food. I eat well. I like variety and love to eat out. I love to cook. I love to try new things and go to gourmet outings. All of these things have led me to be overweight all of my life.

In the early 1990's I lost 60 pounds using the Deal-a-Meal (Richard Simmons) method. For those who may not know the details of that particular plan, it works with a set amount of protein, starch, vegetables, fat, dairy etc that you are allowed to eat everyday. You get cards for each serving of an item you are supposed to eat.

When I reached my goal, the instructions told me to add a starch card per day to start maintenance. Well I did that and after 1 week I had gained 5 pounds. Now 1 carbohydrate card was the equivalent of 1 slice of bread or one large baked potato. One slice of bread (large baked potato) is about 70 calories. So, I ate 490 calories extra that week. Since it takes 3500 calories to make a pound, I couldn't figure out how eating 490 calories made me gain 5 pounds. That would have been the equivalent of 17,500 calories if you do the math. (3500 x 5) So, I eliminated that starch card and promptly went back to my goal weight by losing that 5 pounds in one week.

Crazy I thought! What was going on?? So, I tried it again and again I gained a few pounds. And, they came right off when removing the starch card.

At that point, I was a month past my original "goal" weight and still I hadn't been able to accurately get through to a maintenance plan. I decided not to add anything to my choices and continued to lose weight.

I didn't want to lose anymore, so I decided to try some maintenance choices on my own. I added a protein card instead. I still lost weight. The next week I added 3 protein cards and finally I was able to find the "maintenance" plan for me. My body craved protein and when given enough but not too much of it, could easily eat what seemed like an obscene amount of protein and still maintain the weight I wanted to be.

I will never pretend to know what is best for anyone else besides myself. But, for me a low or lower carbohydrate lifestyle is the key to a healthy body and a comfortable weight.

It has been many years since I made that discovery and until this past February, I had totally forgotten it. Now, I am back to trying to eat fewer carbohydrates and more protein and I again have much weight to lose. I am currently following the Simply Filling avenue of Weight Watchers.

My menus and recipes also include other types of food. I am a gourmet after all and I personally can't live on "meat alone". However, I want to attempt again to control my own glycemic index and use the carbohydrates in a conscious healthy attempt to better choices for my health.

I started a new YAHOO! group called A Healthy Gourmet Join me in my journey if you would like.

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It's even possible to eat the Simply Filling way at fast food places...

This morning I went to McDonalds. I know UHOH, is what you are saying to yourself. Nothing on that morning menu is good for Simply Filling. Well, you would be only slightly correct. They have the special on Egg McMuffins now, 2 for $3. I asked if the English muffin was buttered before the sandwich was put together. They said "NO". So, I ordered 2 without cheese. I opened them up and ate the egg and Canadian bacon. YUMMY! and totally Simply Filling!

The moral of the story: Don't be afraid to ask questions and request special things and you can even eat well and healthy at a fast food place!

Diane's Menu July 11 - July 18, 2009

Diane's Menu July 11 - July 19, 2009

Saturday 7/11 - Black and Blue Strip Steak, Carrots, Salad, Wine
Sunday 7/12 - Country Style Pork Ribs, Corn on the Cob
Monday 7/13 - Pizza (Polenta Pizza for me)
Tuesday 7/14 - Curried Roast Chicken, Quinoa and Spinach
Wednesday 7/15 - London Broil, Roast Potato Salad, Asparagus (Slice leftover and freeze for Sunday)
Thursday 7/16 - Chicken and Veggie Stir Fry
Friday 7/17 - Shrimp Fajita Salad, Wine
Saturday 7/18 Black and Blue Strip Steak, String Beans, Salad, Wine
Sunday - 7/19 Left over London Broil over a huge salad

Diane's Menu April 12 - April 18

Diane's Menu April 12 - April 18

Sunday - Easter Dinner at my Sister's - Roast Lamb, lots of veggies
Monday - Paganucci Stuffed Peppers, Grilled Tilapia
Tuesday - Slow Cooked Tuscan Beef Stew **
Wednesday - Slow Cooker Fajitas **
Thursday - Pineapple Shrimp Rice Bake **
Friday - Grilled Chicken, Brown and Wild Rice Pilaf, veggie of some kind
Saturday - Dinner out

** Recipes below
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Pineapple Shrimp Rice Bake

SERVINGS: 8
CATEGORY: Main Dish
TIME:
Prep: 30 min. Bake: 15 min.

Ingredients:

2 cups chicken broth
1 cup uncooked long grain rice (I am using brown rice)
1 garlic clove, minced
1 medium onion, chopped
1 medium green pepper, julienned
2 tablespoons canola oil
2 teaspoons soy sauce
1/4 teaspoon ground ginger
1-1/2 pounds cooked medium shrimp, peeled and deveined
1-1/2 cups cubed fully cooked ham
3/4 cup pineapple tidbits, drained (I am using fresh pineapple)

Directions: In a large saucepan, bring broth to a boil. Stir in rice. Reduce heat; cover and simmer for 25 minutes or until tender. Meanwhile, in a large skillet, saute the garlic, onion and green pepper in oil until tender. Stir in soy sauce and ginger. Add shrimp, ham and pineapple. Stir in rice. Transfer to a greased 2-qt. baking dish. Bake, uncovered, at 350° for 15-20 minutes or until heated through. Stir before serving.

Yield: 8 servings.
Nutrition Facts One serving:(1 cup)Calories: 273, Fat:7 g, Saturated Fat:1 g, Cholesterol:143 mg, Sodium:774 mg,Carbohydrate:25 g, Fiber:1g,Protein:25 g




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Slow Cooked Tuscan Beef Stew

1 can (10 3/4 oz.) tomato soup
1 can (10 1/2 oz.) beef broth
1/2 cup dry red wine OR water
2 lb. beef for stew, cut into 1" pieces
1 can (14 1/2 oz.) diced Italian-style tomatoes
3 large carrots , cut into 1" pieces
1 tsp. Italian seasoning, crushed
1/2 tsp. garlic powder
2 cans (about 16 oz. each) white kidney beans (cannellini), rinsed and drained

MIX soup, broth, wine, beef, tomatoes, carrots, Italian seasoning and garlic powder in 3 1/2-qt. slow cooker.COVER and cook on LOW 8 to 9 hr. or until done.


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Slow Cooker Fajitas

1 to 1½ lbs. boneless beef round steak, or chicken breast cut in strips
½ lg. red bell pepper, cut in strips
½ lg. green bell pepper, cut in strips
1 lg. onion, cut into thin slices
1 pkg. dry fajita mix (1 oz.)
¼ c. water
6 lg. flour tortillas (I will be using lettuce wraps for mine)
2 sm. tomatoes, chopped
1 avocado, peeled, thinly sliced
½ c. dairy sour cream (We will have fat free sour cream, if we have it at all)

In slow-cooker, combine beef (or chicken or combination of both), peppers, onion, fajita mix and water. Cover and cook on LOW 5 to 6 hours or until meat is tender. Warm tortilla in microwave according to pkg. directions. With spoon, lift meat mixture out of pot. Place about 3/4 cup mixture along center of each tortilla. Top with chopped tomato, sour cream and avocado. Fold both sides over filling.

Makes 6 servings.

Diane's Menu April 4 - 11, 2009
Sunday - Grilled Tilapia, Sauteed Spinach, Baked Potato
Monday - Chicken Athena
Tuesday - Pasta, Salad
Wednesday - Crockpot Southwestern Chicken
Thursday - Hamburger, Red Cabbage Slaw
Friday - Dinner out with friendsSaturday - Dinner out


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Chicken Athena

Healthy Cooking (100% Simply Filling)

Greek flavors abound in this tasty and tender chicken dish that's cooked in the slow cooker. Olives, sun-dried tomatoes, lemon juice and balsamic vinegar combine with chicken for a special treat tonight. Radelle Knappenberger - Oviedo, Florida

SERVINGS: 6
CATEGORY: Lower Fat
METHOD: Slow Cooker
TIME: Prep: 15 min.
Cook: 4 hours

Ingredients:

6 boneless skinless chicken breast halves (6 ounces each)
2 medium onions, chopped
1/3 cup sun-dried tomatoes (not packed in oil), chopped
1/3 cup pitted Greek olives, chopped
2 tablespoons lemon juice
1 tablespoon balsamic vinegar
3 garlic cloves, minced
1/2 teaspoon salt

Directions:

Place chicken in a 3-qt. slow cooker. Add the remaining ingredients. Cover and cook on low for 4 hours or until a meat thermometer reads 170°. Yield: 6 servings.


Nutrition FactsOne serving:1 chicken breast halfCalories: 237, Fat:6 gSaturated Fat:1 g, Cholesterol:94 mg, Sodium:467mg, Carbohydrate:8 g, Fiber:1 g, Protein:36 gDiabetic Exchange:5 very lean meat, 1 vegetable, 1 fat.


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Crockpot Southwestern Chicken (with Fat Free Cheese, 100% Simply Filling)

2-16 oz. cans of sweet corn, drained
1-16 oz. can black beans, rinsed and drained
1-16 oz. jar of salsa (mild-hot, your preference)
3 whole boneless, skinless chicken breasts
1 cup low fat or fat free shredded cheddar cheese


Combine corn, black beans and 1/2 cup of salsa in the slow cooker. Place chicken breasts on top. Pour remaining salsa over the chicken. Cover and cook 7-8 hours on low or 3-4 hours on high.Sprinkle with cheese to serve.

Makes 6 nice size portions.

New Start to a New Me

I have been doing Weight Watchers online since July 2008. As of last Thursday, 3/26 I had lost almost 50 pounds. It sounds like a good amount, but I have been almost stalled since November. It was partly my own doing, as I was fudging some counts and stretching the extra points I get weekly. However, it was also a function of the way my personal metabolism works. I am not a nutritionist and I don't claim to understand the science totally, but my body doesn't like carbohydrates. I don't mean all carbohydrates, but the "white ones". This includes sugar, four, white rice and potatoes.

Last Thursday I switched to Weight Watchers Simply Filling method of tracking food. My body has already reacted positively and I am rejoicing at already being down 3.4 pounds. I am so excited and it is self-motivating to see such fast results.

Since I love to cook and experiment, it has also given be an opportunity to be extremely creative to get some of my favorite tastes in my diet without using the "no-no" foods. This Friday we are meeting friends for pizza. I could use some of my extra weekly points for some pizza, but I prefer to save the points for my wine/beer while out for Rock 'n Roll on the weekends. So, I have been trying to figure out how to not only say "no" to the pizza, but be satisfied with what I am eating instead.

Here is what I have come up with:

Pizza Casserole with Spaghetti Squash

1 Spaghetti Squash - cooked and shredded
1 large can crushed tomatoes
5 cloves of garlic, crushed
green peppers, diced
leeks, sliced thinly
1 tablespoon dried oregano
freshly ground black pepper
1 cup fat free mozzarella cheese, shredded
1/2 cup fat free Parmesan cheese, grated
4 teaspoons olive oil


Preheat broiler or oven to 450°

Saute leeks, green peppers and garlic in 4 teaspoons of olive oil over low heat. When veggies are soft add oregano and stir to coat. When you can smell the oregano add the can of tomatoes and mix well.

Remove from the heat and add the spaghetti squash threads and half the cheeses to the pot. Pour into a shallow roasting pan. Sprinkle with remaining cheeses.

Place pan under broiler or in VERY hot oven. It is done when the cheeses are melted and gooey.

Because of the oil it has to be eaten on 2 separate days or by 2 people. The other option is to count the extra oil in towards the weekly points. (2.5)

If you lower the oils to 2 teaspoons you could eat the entire thing if that's what it takes to make you feel satisfied.

If you substitute whole wheat pasta for the spaghetti squash it is still a filling food, but you would have to count it as the "once a day" item.

Another option is to add 1/2 cup of the Morningstar breakfast starter "sausage bits" to get that flavor that many people love on pizza.

If this is eaten by folks counting points it is 4 servings and 4 points as written originally per serving. If you use whole wheat pasta instead it is still 4 servings, add another 2 points per serving and if you add the Morningstar breakfast starter sausage bits you would add another 1 point per serving.

I will be experimenting quite often and hopefully I will remember to post my results.