Perspective

Somehow during our recent move, the treadmill stopped working.  When turned on it clicks, but doesn't start up.  I've tried everything I know of to try and fix it.

(Yes, that refers to me plugging-in-it-then-unplugging it a few times) 

So this morning my good intentions of watching last night's Tivo'd "Project Runway" while getting in a nice jog went out the window.  My morning was ruined I tell you.

Okay so I exaggerate.  Sometimes we have good intentions and certain ideals we feel we ought to hold ourselves too.  Like having all home-cooked meals every single day.  Few people have the time to make that happen- myself excluded.  I came up with this meal plan that allows you to have all home-cooked lunches and dinners.  Be warned- you have to be willing to rock the leftovers.  Get your Tupperwares ready... 

WEEK ONE

Sunday: Fish tacos (Sun dinner, Mon lunch, Tues dinner)

Monday: Old-fashioned meatloaf (Dinner, Tues lunch, Weds lunch, Thurs dinner)

Weds: Southwestern chicken & black bean skillet (dinner, Thurs lunch, Sat dinner)

Friday: Skillet lasagna with vegetables (Dinner, Sat lunch, Sun lunch)

WEEK TWO

Sunday: Pork and toasted peanut toss (Sun dinner, Mon lunch, Tues dinner)

Monday:  Beef & veggie stew (Dinner, Tues lunch, Weds lunch, Thurs dinner)

Weds: Chicken couscous salad (dinner, Thurs lunch, Sat dinner)

Friday: Butternut gratin (Dinner, Sat lunch, Sun lunch)

WEEK THREE

Sunday: Tuna salad (Sun dinner, Mon lunch, Tues dinner)

Monday: Lettuce wrap enchiladas (Dinner, Tues lunch, Weds lunch, Thurs dinner)

Weds:  Chunky chicken stew (dinner, Thurs lunch, Sat dinner)

Friday: Southwest turkey bake (Dinner, Sat lunch, Sun lunch)

WEEK FOUR:

Sunday: Quinoa-stuffed squash (dinner, Mon lunch, Tues dinner)

Monday: Mediterranean veggies with navy beans (dinner, Tues lunch, Weds lunch, Thurs dinner)

Weds: Super chili (dinner, Thurs lunch, Sat dinner)

Friday:  Moroccan chicken stew (dinner, Sat lunch, Sun lunch

WEEK ONE RECIPES

Sunday- Fish Tacos- 3 servings

• ½ cup chopped peeled fresh mango (about half a whole mango- freeze leftovers)
• ½ cup canned black beans, rinsed and drained
• 1 Tbsp dried or fresh chopped parsley
• 1 Tbsp sliced green onion
• 1 Tbsp finely chopped and seeded jalapeno pepper
• 1 Tablespoon orange juice
• 1 teaspoon olive oil
• 2 ½ teaspoons Jamaican jerk seasoning (or other hot-type seasoning)
• ¾ pound fresh or thawed white fish fillets
• 3 whole wheat flour tortillas
• 4 leaves romaine lettuce

1. Preheat broiler.  Combine mango, beans, parsley, green onion, jalapeno pepper, and orange juice in a small bowl.  Set aside. 

2. Rub oil and seasoning on both sides of fish.  Place on rack of broiler pan.  Broil 8-12 minutes or until fish begins to flake when tested with a fork, turning once.  Remove from oven and break into 2-3” chunks.

3. Fill a tortilla with fish, mango mixture, and lettuce.  Optional- top with nonfat plain Greek yogurt as a sour-cream replacer.

Per serving: 300 calories, 8 g fat, 32 g carbs, 3 g fiber, 30 g protein

Monday- Old Fashioned Meatloaf- 6 servings

• 1 teaspoon olive oil
• 1 cup finely chopped onion
• 1 tsp jarred garlic
• 1 ½ pounds extra-lean ground beef
• 1 cup chili sauce, divided
• ¾ cup old fashioned oats
• 2 egg whites
• ½ teaspoon black pepper
• ¼ teaspoon salt (optional)
• 1 Tablespoon Dijon mustard

1. Preheat oven to 375 degrees.  Heat oil in a large nonstick skillet over medium heat.  Add onion; cook and stir for 5 minutes.  Add garlic; cook and stir 1 minute.  Transfer to a large bowl. 

2. Add beef, ½ cup chili sauce, oats, egg whites, pepper, and salt to bowl.  Mix well.  Pat into a 9x5 laof pan.  Combine remaining ½ cup chili sauce and mustard in a small bowl; spoon evenly over the top of the meat loaf.

3. Bake 45-50 minutes or until cooked through (internal temperature reads 160 degrees minimum).  Let stand 5 minutes.  Pour off any juices/fat from pan.  Cut into slices.

Serve with vegetables of your choice.

Per serving: 263 calories, 7 g fat, 18 g carbs, 4 g fiber, 28 g protein 

Wednesday: Southwestern chicken and black bean skillet- 3 servings

• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• ½ teaspoon salt
• 3 boneless skinless chicken breasts
• 2 teaspoons canola oil
• 1 cup chopped onion
• 1 red bell pepper, seeded and chopped
• 1 can black beans, rinsed and drained
• ¼ cup chopped fresh cilantro or thinly sliced green onions (optional)

1. Combine cumin, chili powder and salt in a small bowl; sprinkle over both sides of chicken.

2. Heat oil in a large nonstick skillet over medium-high heat.  Add chicken; cook 4 minutes, turning once.  Remove to plate.

3. Add onion to same skillet; cook and stir 1 minute.  Add bell pepper; cook 5 minutes, stirring occasionally.  Stir in beans and salsa.

4. Place chicken on top of bean mixture.  Cover and cook 6-7 minutes or until chicken is no longer pink in center.  Garnish with cilantro.

Per serving:

262 calories, 4 g fat, 22 g carbs, 7 g fiber, 33 g protein

Friday: Skillet lasagna with vegetables- makes 6 servings

• ½ pound hot Italian turkey sausage, casing removed
• ½ pound 93% lean ground turkey
• 2 stalks celery, sliced
• 1/3 cup chopped onion
• 2 cups marinara sauce
• 1 1/3 cups water
• 4 oz uncooked pasta
• 1 medium zucchini, halved lengthwise and cut into ½-inch thick slices (about 2 cups’ worth)
• ¾ cup chopped bell pepper
• ½ cup reduced-fat ricotta cheese
• 2 Tablespoons finely shredded Parmesan cheese
• ½ cup (4 oz) shredded part-skim mozzarella cheese

1. Cook and stir sausage, turkey, celery, and onion in a large skillet over medium-high heat until turkey is no longer pink.  Stir in marinara sauce and water.  Bring to a boil.  Add pasta; stir.  Reduce heat to medium-low; cover and simmer 12 minutes. 

2. Stir in zucchini and bell pepper; cover and simmer 2 minutes.  Uncover and simmer 4-6 minutes or until vegetables are crisp-tender.

3. Meanwhile combine ricotta and Parmesan in a small bowl.  Drop by rounded teaspoonfuls on top of mixture in skillet.  Sprinkle with mozzarella.  Remove from heat; cover and let stand 10 minutes.

Per serving:

300 calories, 11 g fat, 24 g carbs, 3 g fiber, 25 g protein

WEEK TWO

Sunday:Pork and toasted peanut toss- 3 servings

• 2/3 cup uncooked brown instant rice
• ¼ cup plus 2 Tbsp unsalted dry –roasted peanuts
• ½ pound pork tenderloin, cut into thin strips
• 3 Tablespoons cider vinegar
• 3 Tablespoons reduced-sodium soy sauce
• 2 Tablespoons water
• 1 Tablespoon white sugar
• 2 teaspoons ginger powder
• 1/8 teaspoon salt
• 1/8 teaspoon red pepper flakes
• 1 medium onion, cut into 8 wedges
• 1 large green bell pepper, thinly sliced
• 1 medium carrot, cut into thin strips

1. Cook rice according to package directions.  Set aside.

2. Cook peanuts in medium skillet over medium-high heat, stirring constantly, 3 minutes or until lightly browned.  Remove and set in a bowl.

3. Spray skillet with nonstick cooking spray.  Add pork; cook and stir 3 minutes or until no longer pink.  Remove and set aside. 

4. Combine vinegar, soy sauce, water, sugar, ginger, salt and red pepper flakes in small saucepan; stir until well blended.  Heat over medium heat until warm.

5. Spray skillet with cooking spray.  Add onion, bell pepper and carrot; cook and stir 4 minutes or until crisp-tender.  Add peanuts and pork to skillet; cook and stir 1 minute.

6. Serve pork mixture over rice; top with sauce. 

Per serving: 300 calories, 30 g carbs, 9 g fat, 25 g protein, 3 g fiber

Monday:Beef & veggie stew-  4 servings

• 3 teaspoons olive oil, divided
• ¾ pound beef top sirloin steak, cut into bite-sized pieces
• 2 medium carrots, quartered lengthwise and cut into 2-inch pieces
• 1 medium green bell pepper, seeded and coarsely chopped
• 6 ounces fresh green beans cut into 2-inch pieces
• 1 can Italian-style stewed tomatoes
• 1 cup low sodium beef broth
• 8 oz new potatoes, cut into bite-sized pieces
• 3 teaspoons instant coffee granules, divided
• 2 Tablespoons all purpose flour
• ¾ salt
• ¼ teaspoon black pepper

1. Heat 1 teaspoon oil in a Dutch oven over medium-high heat.  Brown beef 1-2 minutes; transfer to a plate.

2. Add remaining 2 teaspoons oil, carrots, bell pepper, and green beans to Dutch oven.  Cook and stir 4 minutes or until edges begin to brown.  Add tomatoes, broth, potatoes, and 1 teaspoon coffee granules; bring to a boil.  Reduce heat.  Add beef; cover and simmer 20 minutes or until potatoes are tender.

3. Stir in remaining 2 teaspoons coffee granules, flour, salt and black pepper.  Cook, uncovered, 10-15 minutes or until thickened.

Per serving: 265 calories, 7 g fat, 28 g carbs, 5 g fiber, 23 g protein

Weds: Chicken couscous salad- 3 servings

• ½ pound boneless skinless chicken breasts, cut into 1-inch cubes
• 4 medium zucchini, sliced
• 1 can diced tomatoes
• 3/4 can low sodium chicken broth
• 1 teaspoon Italian seasoning
• 2/3 cup uncooked couscous

1. Spray large skillet with nonstick cooking spray; heat over medium-high heat.  Cook and stir chicken 4 minutes or until lightly browned.

2. Add zucchini, tomatoes, broth, and Italian seasoning.  Reduce heat to low; simmer 15 minutes, stirring occasionally.

3. Stir in couscous; remove from heat.  Cover and let stand 7 minutes.  Fluff with fork.

Per serving: 300 calories, 1 g fat, 39 g carbs, 33 g protein, 4 g fiber

Friday:Butternut gratin- 3 servings

• 1 butternut squash
• 8 oz boneless pork chops, trimmed of fat, cooked and cut into bite-size pieces
• ½ cup chopped celery
• 1/3 cup whole grain bread crumbs
• ¼ cup sliced green onions
• ¼ cup low sodium vegetable broth
• 2 Tablespoons shredded Cheddar cheese
• ¼ teaspoon black pepper

1. Pierce squash with tip of knife in several places.  Microwave on HIGH 8-9 minutes, or until squash is almost tender.

2. Let squash stand for about 5 minutes, or until cook enough to handle.  Cut off ends and discard.  Cut squash in half lengthwise; remove and discard seeds.  Use a knife to cut each half into a grid of 1-Inch cubes, leaving skin intact.  Cut cubes away from skin.

3. Spray a 1-quart microwavable dish with nonstick cooking spray.  Combine squash cubes, pork, celery, bread crumbs, green onions and broth in prepared dish.  Sprinkle with cheese.  Microwave on HIGH 2-2 ½ minutes or until squash is tender and mixture is heated through.  Season with pepper, if desired.

Per serving: 285 calories, 8 g fat, 23 g carbs, 5 g fiber, 31 g protein

WEEK THREE

Sunday:Tuna casserole- 6 servings

• 6 oz uncooked whole wheat egg noodles
• 1 cup finely chopped yellow onion
• 1 can reduced-fat condensed cream of mushroom soup, undiluted
• ½ cup reduced-fat sour cream
• ½ cup 1% milk
• 1/8 teaspoon ground red pepper
• 12 oz white tuna packed in water, rinsed and drained
• 1 ½ cups frozen baby peas
• 2 cups fresh spinach, rinsed
• ¼ cup whole grain breadcrumbs
• ½ teaspoon paprika

1. Preheat oven to 350 degrees.  Spray a 2 ½ quart casserole dish with nonstick cooking spray.  Cook noodles according to package directions.  Drain; return to saucepan.

2. Meanwhile spray a large skillet with cooking spray.  Add onion; cook and stir over medium heat 4-5 minutes or until tender.  Stir in spinach, soup, sour cream, milk, and red pepper.  Stir until blended.  Pour soup mixture in noodle pan, along with tuna and peas.  Toss well; transfer mixture to casserole dish.

3. Sprinkle breadcrumbs and paprika on top of casserole.  Bake 30-35 minutes, or until heated through.

Per serving: 315 calories, 5 g fat, 41 g carbs, 4 g fiber, 23 g protein

Monday: Lettuce wrap enchiladas- 4 servings

• 4 bell peppers, seeded and cut into ¼-inch strips
• 4 Tablespoons water
• 1 Tablespoon chili powder
• 2 cups shredded/cubed cooked chicken
• 1 cup fresh cilantro, chopped
• 8 leaves romaine lettuce (or iceberg is okay too)
• 1 cup canned fat-free reduced sodium refried beans
• ½ cup salsa
• ½ cup plain nonfat Greek yogurt
• ½ cup shredded reduced-fat cheddar cheese

1. Spray large skillet with nonstick cooking spray; heat over medium-high heat.  Add bell peppers, water and chili powder; cook 4-5 minutes, stirring occasionally.  When water has evaporated, reduce heat to low.  Add chicken; heat until warm.  Stir in cilantro; cover and keep warm.

2. Fill each lettuce leaf with beans and chicken mixture.  Top with salsa, cheese, and yogurt.

Per serving (2 wraps): 290 calories, 9 g fat, 21 g carbs, 6 g fiber, 33 g protein

Weds: Chunky chicken stew- 3 servings

• 1 teaspoon olive oil
• 1 medium onion, chopped
• 1 cup thinly sliced carrots
• 1 cup fat-free reduced sodium chicken broth
• 1 can diced tomatoes
• 1 ½ cups cooked chicken breast (grilled, baked, rotisserie)
• 3 cups sliced kale or baby spinach

1. Heat oil in a large saucepan over medium-high heat.  Add onion; cook and stir 5 minutes or until golden brown.  Stir in carrots and broth; bring to a boil.  Reduce heat; simmer, uncovered, 5 minutes.

2. Stir in tomatoes; simmer 5 minutes or until carrots are tender.  Add chicken; cook and stir until heated through.  Add kale (or spinach); stir until wilted.

Friday: Southwest Turkey bake- 8 servings

• 1 pound extra-lean ground turkey
• 1 can black beans, drained and rinsed
• 1 cup salsa
• ½ teaspoon ground cumin
• 1/8 teaspoon ground red pepper
• 1 package (8 ½ ounces) corn muffin mix, such as Jiffy brand
• ¾ cup reduced sodium chicken broth
• 1 egg
• ¾ cup shredded reduced-fat Mexican cheese
• Nonfat plain Greek yogurt (optional)

1. Preheat oven to 400 degrees.  Brown turkey in a large nonstick skillet over medium-high heat until no longer pink, stirring to break up meat.  Stir in beans, salsa, cumin and red pepper; simmer 2 minutes.

2. Spoon turkey mixture into a 9x13 baking dish.

3. Combine corn muffin mix, broth and egg in medium bowl; mix well.  Spread over turkey  mixture.  Sprinkle evenly with cheese.

4. Bake 15 minutes or until edges are lightly browned.  Serve with yogurt, if desired.

Per serving: 267 calories, 7 g fat, 29 g carbs, 5 g fiber, 21 g protein

WEEK FOUR:

Sunday: Moroccan chicken stew - 9 servings

• 1 Tbsp olive oil
• 1 medium yellow onion, chopped
• 3 (4 oz) skinless boneless chicken breasts, cut into bite-size pieces (you could use pre-made rotisserie chicken as an alternative)
• 1 teaspoon cumin
• 1/4 teaspoon cinnamon
• 1/4 teaspoon ground red pepper
• 3 cups (1/2 inch) cubed & peeled butternut squash
• 1 small can tomato paste
• 4 cups low sodium chicken broth
• 1 cup uncooked couscous
• 3/4 teaspoon salt
• 3 small zucchini, cut in quarters lengthwise and into 1/4-inch pieces
• 1/3 cup coarsely chopped fresh basil (optional)

1. Heat a Dutch oven over medium heat.  Add oil to pan; swirl to coat.  Add onion and cook for 4 minutes, stirring occasionally.  Add chicken; cook for 4 minutes, browning on all sides (ignore the "browning" piece if you're using already-cooked chicken).  Add cumin, cinnamon, and pepper to pan; cook 1 minute, stirring constantly.

2. Add butternut squash and tomato paste.  Stir in chicken broth, scraping pan to loosen browned bits.  Bring to a boil.  Reduce heat, and simmer 10 minutes or until squash is tender.

3. Stir in couscous, salt, and zucchini; cook 5 minutes or until zucchini is tender.  Remove pan from heat and stir in chopped basil.

Per serving: 320 calories, 32 g carbs, 8 g fat, 33 g protein.

Monday: Quinoa-stuffed squash-  4 servings

• 2 small acorn squash, halved lengthwise and seeded
• 1 medium poblano pepper, seeded and sliced
• 1 medium yellow onion, chopped
• 1 ¼ cups low sodium vegetable broth
• ½ cup mushrooms, chopped
• ¾ cups uncooked quinoa
• 1 medium plum tomato (or other variety), diced
• 2 tablespoons pine nuts (found in the Italian section)

1. Preheat oven to 400 degrees.  Spray foil with nonstick cooking spray on two separate baking sheets; place squash, cut sides down, on foil.  On the second sheet, spread pepper and onion on foil.  Cover both with foil and bake 15-20 minutes (until onion and peppers are slightly browned), and continue baking squash another 15-20 minutes, or until tender. 

2. Meanwhile bring broth and mushrooms to a boil in a medium saucepan over medium-high heat.  Stir in quinoa, tomato and pine nuts; cover and remove from heat.  Let stand 5 minutes.  Add roasted pepper and onion to quinoa mixture. Fluff with a fork.

3. Turn squash cut sides up.  Fill with quinoa mixture.

Per serving: 290 calories, 4 g fat, 57 g carbs, 6 g fiber, 10 g protein

*Tip: to make cutting squash easier, soften them in the microwave first.  Pierce the skin with a fork and microwave on HIGH 1-2 minutes.  Allow to cool for a few minutes, then slice lengthwise and remove the seeds. 

Weds: Super chili- 6 servings

• 1 can chili beans
• 1 can dark red kidney beans, drained and rinsed
• 1 can Ro-tel (tomatoes + chilis)
• 1 pound extra lean ground beef

1. In a Dutch oven (or large pot) sauté ground beef until thoroughly cooked (no longer pink).  Soak up any extra grease with a paper towel and discard.

2. Add chili beans, drained kidney beans, and Ro-tel.  Let simmer for 15 minutes or until thickened.

Optional- top with 2 Tbsp reduced fat cheddar and/or plain nonfat Greek yogurt.

Per serving: 225 calories, 3 g fat, 26 g carbs, 9 g fiber, 22 g protein

Friday: Mediterranean veggies with navy beans- 4 servings

• 2 cans navy beans, rinsed and drained
• 1 medium green bell pepper, chopped
• 1 large zucchini, sliced
• 2 teaspoons jarred minced garlic
• 1 can (14 oz) stewed tomatoes
• 2 teaspoons dried basil
• 2 teaspoons olive oil
• ½ cup shredded mozzarella cheese

1. Heat a large nonstick skillet over medium-high heat.  Spray skillet with nonstick cooking spray.  Add bell pepper and zucchini; cook 5 minutes or until beginning to brown on edges, stirring frequently.  Add garlic; cook 15 seconds, stirring constantly.  Add tomatoes and basil; bring to a boil over high heat.  Add beans and reduce heat to low; cover and simmer 10 minutes.  Stir in oil.

2. Sprinkle with cheese and serve. 

Holding on to summer

You can sense it in the air- fall is coming.

Now of course as a kid, I dreaded September.  Even in August, the mornings get chilly.  The sun sets early.  That school supply list comes in the mail, and your fate is sealed.

Of course getting all new markers, gym shoes, and Trapper Keepers sweetens the deal.

 That's right- I said Trapper Keepers.  Lisa Frank ones were the best.

These sell for $75 on Ebay now.

I knew shouldn't throw anything away.  Ever.

So in the spirit of fall, here's a recipe for a savory sweet potato pie.  This definitely isn't for dessert- black beans pump up the fiber and protein, and chiles add a kick. 

Savory Sweet Potato Pie
3 medium sweet potatoes, peeled and chopped into 2" chunks
1 can black beans, drained and rinsed
1 small can green chiles
1 medium yellow onion, chopped
1 pre-made pie crust
Salt and pepper to taste
1 egg

1. Bring a large pot of water to boil.  Add sweet potatoes.  Boil until tender.  Drain.
2. Meanwhile heat up a skillet over medium-high heat and add 1 Tbsp canola oil.  Add onion and saute until starting to brown.  Remove from heat.  Preheat oven to 350 degrees. 
3. Using a potato masher, mash down the sweet potatoes until most the chunks have been smashed down.  Stir in onions, beans, and chilis.  Add a pinch of salt and 1/2 teaspoon pepper.
4. I used a ceramic quiche/tart pan- coat with nonstick cooking spray and dump in the potato/bean mixture.  Roll the pre-made crust on top and make 4 slits on top for pie to vent.  Crimp dough edges around the pan. 
5. Whisk the egg in a small bowl, and with a pastry brush, "paint" pie crust with a bit of egg.  It only takes a bit of the egg to do this.  This is what will give the crust a nice brown shiny color.
6. Bake 30 minutes, or until crust is nicely golden brown.  Serve immediately.

Makes 6 servings.
Per serving: 303 calories, 49 g carbs, 8 g fat, 12 g protein, 10 g fiber.

Hmm, at the very least perhaps I can treat myself to a brand new lunch tote. 

Oh to be 8 again. 

Truths

There are many  misconceptions out there about dietitians. 

I can't speak for everyone else, but I can assure you that my diet doesn't consist of tofu, flaxseeds, and acai berry.

I do not spend money on supplements. 

I like to eat sweets.

And sometimes I like to make a bucket of chicken and pasta salad for dinner.

For the chicken, I used a bottle of Lawry's marinade, then grilled it until 165 degrees.

Creamy Pasta Salad
1/2 box whole wheat macaroni noodles
2 stalks celery, washed and diced
1 small sweet yellow onion, diced
1 cup cottage cheese
1/2 cup lowfat mayo
Pinch of salt and pepper and onion powder

1. Bring a pot of water to boil and add noodles.  Cook until soft.  Rinse and drain.
2. Meanwhile combine cottage cheese and mayo in a food processor.  Run until smooth.  Add to noodles.  Add onion, celery, salt, pepper, and onion powder.  Mix well.  Refrigerate at least an hour. 

You wouldn't have to puree the cottage cheese if you didn't want to- it would just look a little different is all. 

Makes 4 servings.  Per serving:
157 calories, 24 g carbs, 2.5 g fat, 2.5 g fiber, 11 g protein.

Come on- you had to have expected the whole wheat.  I am still a dietitian, after all. 

Scary Stuff

So it turns out that having a yard requires some maintenance.

Who knew?

The thought occurred to me this past weekend, as I was sitting out on our porch reading the morning paper.

"Huh, that plant is quite a bit taller than the others."

Upon geez-you-could-still-see-it-at-a-distance inspection, I found it was a giant weed.  This baby had been growing for quite some time. 

We suspect our neighbors already think we're hermits, and we certainly don't want them to think we're averse to lawn care either.  With a pair of new gardening gloves, I went to town.  I considered that my cardio/strength for the weekend.

Moving onto scary stuff of the sugar variety, I decided to do a little experiment.  While at Wal-Mart, I picked up some popular drinks.  I did the conversions to figure out how many teaspoons worth of sugar each contained.  Here are the results:

Gatorade: 10 teaspoons
Country Time Lemonade: 13.8 teaspoons
Vitamin Water: 7.6 teaspoons
Pepsi: 16.4 teaspoons.

Gross. 

I'll have to try this out with some other heavily sweet products too.  McDonald's sweet tea- you're next.