Shrinktheplanet Weight Loss

Diet Blog



Tortellini Pasta Salad 0

Posted on September 23, 2014 by Grace

Diet Pasta Tortellini Meal

Ingredients:

  •  1 pkg (9 oz) tricolor cheese tortellini
  • 2 cups trimmed sugar snap peas
  • 2 cups baby carrots
  • 2 cups broccoli florets
  • 2 Tbsp pesto
  • 2 cup cherry tomatoes, halved
  • 40 black olives, chopped
  • 1/4 tsp ground black pepper
  • Fresh basil

Directions:

1. Cook tortellini in a large pot of boiling water per the package directions, stirring occasionally. Add sugar snap peas, carrots, and broccoli and cook until tender but still crisp, about 3 minutes.

2. Drain pasta and vegetables, and rinse with cold water.  Place into a large bowl and toss with the pesto.  Fold in the tomatoes, olives, and pepper. Garnish with basil, if using.

Did you know that olives are packed with belly-fat fighting nutrients, including monounsaturated fats and polyphenols?

Dish nutrition (per serving): 367 cal, 15 g protein, 50 g carb, 8 g fiber, 8 g sugar, 13 g fat, 780 mg sodium.

Squash and Bean Soup 0

Posted on September 13, 2014 by sierra

White Bean And Squash Soup

As the weather gets cooler and your looking for that warm sweater why not add a soup dish to dinner tonight. It is the perfect comfort meal so warm yourself up with some healthy soup recipes. Here is a perfect feel good recipe that the entire family will love.

Ingredients:

  • 1 tsp ground coriander
  • 1 1in. piece fresh ginger finely grated
  • salt and pepper for taste
  • 1 small onion, finely chopped
  • 1 small butternut squash, peeled and cut int 1/2-in. cubes
  • 2 cloves garlic, chopped
  • 6 sprigs fresh thyme
  • 1/2 cup Quinoa
  • 1/4 cup dried apricots (about 6), finely chopped
  • 1/4 cup roasted pistachios, roughly chopped
  • 1 scallion, thinly sliced
  • 1/4 cup fresh flat-leaf parsley, roughly chopped
  • 1 15-oz can cannellini beans, rinsed
  • 1 15-oz can chickpeas, rinsed

Directions:

1. In a 5 to 6 qt slow cooker, whisk together the coriander, ginger, 2 cups of water, 1 tsp salt and 1/2 tsp pepper.  Add the onion, squash, garlic and thyme and cook, covered, until the squash is tender. 3 Hours on high or 5 hours on low.

2. Prepare quinoa about twenty minutes before serving, place the quinoa in a medium bowl.  Add 1 1/4 cups hot tap water, cover and let sit for 15 minutes.  Fluff with a fork and fold in the apricots, pistachios, scallion, parsley and 1/4 tsp  each salt and pepper.

3. In a medium bowl, mash half the cannellini beans with a fork until smooth. If the slow cooer is on low, turn it to high and stir in the mashed beans, then add the remaining beans and chickpeas and cook until heated through, about 3 minutes.  Ladle the soup into bowls and to with the couscous mixture.

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Asparagus,Potato and Spinach Galette 0

Posted on June 24, 2014 by Grace

Asparagus Potato Spinach Galette Recipe

Active 10 min * Total 40 min * serves 4 * cost per serving 1.98 *

Ingredients

  • 2 small yukon gold potatoes (about 8 oz.),verry thinly sliced
  • kosher salt and pepper
  • half medium red onion,thinly silced
  • 4 oz. gruyere cheese, coarsly grated (about 1 cup)
  • 8 oz. medium aspargus, cut diagonaly into 1-in. pieces
  • 1 refrigerated rolled pie crust
  • 1 Tbsp of olive oil
  • 1 tbsp of dijon mustard
  • 1 large egg

mixed green salad, for seving

Directions:

1. Heat the oven to 425 F. In a large bowl, Toss together the potatoes, onions, asparagus, olive oil, and one fourth tsp of salt and pepper. Add the Gruyer and toss to combine.

2. Working on a piece of parchment paper, roll the pie crust into a twelve inch. Circle. Slide the paper (and crust) onto a baking sheet. Spread the mustard on the crust leaving a 3 inch boarder around the edge

3. Spoon the potato aspargus mixture onto the pie crust leaving a 2 and a half  inch boarder around the edge. Fold the boarder over the mixture

4. In a small bowl whisk together the egg and 1 tbsp  water. Brush the crust whith the egg and bake untill the crust is golder brown and the vegstables are tender, 30 to 35 miniouts, (cover whith foil if browning to quickly). Transfer to your cutting board and cut into pieces, serve whith salad if desired

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Eggplant Meatballs 0

Posted on May 14, 2014 by Grace

Eggplant Meatball Recipe

This recipe is a Vegan Recipe 
from the Today's Show. 

"Vegan before 6" After 6:00pm eat anything you want to still lose weight. Mark Bittman's "The VB6 Cookbook" promotes eating vegan during the day, then being a "flexitarian" at dinner. 

There is a lot of discussions of how eating Vegan can help you lose weight. 

 

VB6- Eat Vegan Before 6-00 to Lose Weight

Get the:  VB6: Eat Vegan Before 6:00 to Lose Weight & Restore Your Health…For Good by Bittman – Shop Now

Eggplant Meatball Recipe

Ingredients:

  • 1 large eggplant, trimmed, sliced
  • Olive oil
  • 2 eggs
  • 1/3 cup freshly grated Parmesan cheese
  • 1 large garlic clove, minced
  • 2 tablespoons minced fresh parsley
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • Freshly ground black pepper to taste
  • 1/2 cup finely chopped sun-dried tomatoes packed in olive oil, drained
  • 1 cup whole wheat dry breadcrumbs

Directions:

  1. Preheat oven to 400 degrees F.
  2. Use a sharp knife to slice eggplant crosswise in 1/2-inch slices.
  3. Sprinkle with salt and set aside in a colander for 10 minutes.
  4. Rinse and pat dry.
  5. Brush eggplant with olive oil and lay in a single layer on 2 baking sheets.
  6. Cook for 10 minutes. Flip and continue to roast until eggplant is tender. Remove and set aside to cool slightly.
  7. In a large bowl beat eggs, cheese, garlic, parsley, oregano, salt and pepper.
  8. Finely chop eggplant and add to the egg mixture, using your fingers to mix ingredients.
  9. Add breadcrumbs and sun-dried tomatoes and continue to mix until mixture sticks together.
  10. Form into "meat"balls.
  11. Generously spray a 13×9-inch baking dish with cooking spray and lay "meat"balls in a single layer in the dish, leaving a little space between each one.
  12. Cook for 20 minutes. Use tongs to gently turn the "meat"balls and cook for 20 minutes. They are done when they are lightly browned.
  13. Remove from oven and serve plain or toss with tomato sauce and serve on pasta.
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Grilled Fingerling Potatoes 0

Posted on April 03, 2014 by Grace

grilled-potatoes-low-calorie

A creamy mustard and fresh herb dressing lightly coats tender gourmet potatoes in this new take on potato salad!

3 tbs. fingerling potatoes such as red Russian, Yubon gold or any thin skinned new potato

Ingredients:

  • 3 lbs. fingerling potatoes such as red Russian, Yukon gold or any thin-skinned new potato
  • 1/2 cup + 2 Tbs. white wine Olive oil
  • 1/2 cup mayonnaise
  • 1 Tbs. whole grain mustard
  • 2 tbs. minced fresh Italian parsley
  • 2 Tbs. minced fresh tarragon salt and ground pepper

Directions:

Bring pot 3/4 full of salted water to a boil.  Add potatoes; return to a boil. Cover: reduce heat to medium-high;  Parboil until potatoes can be pierced with tip of knife but are not completely tender. about 10 munitues.

In large bowl, combine warm potatoes and 1/2 cup wine: toss to coat.  Cool to room temperature, tossing often, about 30 minutes.  Cut potatoes in half length-wise; in bowl, toss with oil.

In separate large bowl, stir together mayonnaise, mustard, parsley, tarragon and remaining 2 Tbs. wine; let stand 10 minutes.

Prepare grill for direct grilling over medium-high heat. Brush and oil grill grate or vegetable grilling basket.  Arrange potatoes on grill grate or in basket over medium-high heat.  Grill, turning once, until grill marks appear, about 5 minutes per side.

Transfer grilled potatoes to large bowl with dressing; toss to coat. Taste and adjust seasoning with salt and pepper.  Serve or cover tightly and refrigerate for 1 hour.

Servings: 8 Per Serving: Calories 274g., Protein: 4g., Fat: 15g., Fiber 2g.

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Low Calorie Almond Chicken Fingers 0

Posted on February 14, 2014 by Grace

Low Calorie Almond Crusted Chicken Finger

Instead of  high calorie fried nuggets, you can coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them for a perfection diet choice. With half the fat of standard breaded chicken tenders, you can easily incorporate this tasty meal into your weight loss plan.

Ingredients:

1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
large egg whites
1 pound chicken tenders

Directions:

Step 1 
Preheat oven to 475°F. Line a baking sheet with foil and brush on a little olive oil.

Step 2 
Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Step 3 
Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the foiled pan.

Step 4 
Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

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Almond Crusted Chicken 0

Posted on February 14, 2014 by Grace

Healthy Almond-crusted Chicken Paillards INGREDIENTS:

• 4 (6-ounce) boneless, skinless chicken breast halves
• Kosher salt and freshly ground black pepper
• 2/3 cup sliced unblanched almonds
• 2/3 cup panko bread crumbs
• 1 teaspoon minced fresh tarragon or 1/2 teaspoon dried
• 2 large eggs
• 20 cherry tomatoes, red or yellow, halved
• 2 scallions, trimmed and thinly sliced
• 2 tablespoons fresh lemon juice
• 4 tablespoons extra-virgin olive oil
• 1 tablespoon unsalted butter, melted
• Lemon wedges for serving

DIRECTIONS:

Pat the chicken breasts dry with paper towels. Place each breast between 2 sheets of plastic wrap, opening out the fillets or "tenders." Pound gently with a mallet or rolling pin to an even thickness, working out from the center. Do not make them thinner than about 3/8. Season both sides generously with salt and pepper.

Pulse the almonds a few times in an mini or standard food processor until coarsely chopped; do not pulverize. Combine the almonds on a plate with the panko and half of the tarragon. Lightly whisk the eggs in a shallow bowl with a pinch of salt. Dip each piece of chicken into the eggs, letting excess drip away, then press both sides of the chicken into the panko coating. Place on a baking sheet and refrigerate for at least 20 minutes to set the crust. Meanwhile, put the tomatoes and scallions in a bowl and add the lemon juice, 2 tablespoons of the olive oil, and the remaining tarragon. Toss to coat and set aside.

Heat a 12" skillet over medium heat and add the butter and the remaining 2 tablespoons of olive oil. When the butter has foamed, place the chicken in the pan and increase the heat to medium-high. Cook, turning once, until the crust sets and turns golden brown, 3 to 3½ minutes on each side. Cut the paillards in halves or thirds, arrange on a platter, and serve immediately with the tomato salad spooned on top and garnished with lemon wedges.

Happy Cook! Let us know what you think of this recipe?

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Baked Sweet Potato Fries 0

Posted on October 12, 2013 by Grace

baked_sweet_potatoe_fries

Switch out sweet potatoes to
high calorie – high fat fries

Sweet potatoes are a great alternative to fries and cuts down calories by 65%. And these sweet potato fries are pretty easy to make.

Directions:

Preheat oven to 450°F. (For more crispiness, preheat your oven to 500°F.)

Peel the sweet potatoes and cut off the ends. Cut the potatoes in half lengthwise and then, if they are very long, in half crosswise. Cut each piece into wedges. Add two tablespoons of coconut oil and a little Parmesan cheese along with assorted herbs; oregano, parsley, rosemary and sea salt. Coconut oil adds subtle fragrance and helps create a caramelized flavor. Place on baking pan and trick to baking fries is to not have them touch each other.

Low Calorie Fries

Bake for a total of 25 to 30 minutes. After the first 15 minutes, remove the baking sheet from the oven and turn over all of the sweet potato pieces. Return to the oven and bake for another 10-15 minutes, or until they are well browned. Let cool for 5 minutes before serving.

And not only are these sweet potatoes low in calories and fat but they are also rich in potassium, vitamin A and fiber.

Add a delicious low calorie burger to your meal.

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Low Calorie Fast Food Burger Alternatives 0

Posted on October 12, 2013 by Grace

Low Calorie Turkey Burger Mediterrain and Dill

 

The trick to reducing high fat – high calorie burger is by: 

Switching out high calorie beef for lean ground turkey. This can reduce meat calories by 58% and to add taste enhance turkey with Mediterranean Flavors by adding Feta Cheese, Mint, Garlic and Oregano. They are packed with nutrition and full of juicy flavor!

Serves 6
Prep Time: 10 mins
Cook time: 10 mins

Ingredients:

Burger:
1 1/4 pounds JENNIE-O extra lean ground turkey
1/3 cup whole-wheat breadcrumbs
1/3 cup crumbled low fat feta cheese
1 egg white
½ tablespoon chopped mint
1 ½ teaspoon dried oregano
1 teaspoon of minced garlic
1/2 teaspoon black pepper
Olive oil cooking spray
6 halves of whole-wheat pita buns or pockets
2 cups shredded romaine lettuce
2 tomatoes cut in slices

Topping:
¼ cup non-fat Greek yogurt
2 teaspoon chopped fresh dill

Add Jennie-O lean ground turkey, whole-wheat breadcrumbs, feta cheese, 1 egg white, fresh mint, oregano, garlic and pepper to a medium sized mixing bowl. Mix until just combined. Do not over mix the ground turkey or it will be too tough when cooked.

Divide the mixture equally in to 6 thin patties. Set off to the side until ready to cook.

For the topping, whisk non-fat Greek yogurt with chopped fresh dill into a small bowl. Mix until well combined.

To cook the burgers, spray a nonstick skillet with olive oil, and cook the burgers for about 5 minutes on each side until the burgers are cooked through. Cook turkey as specified on the package. Always cook to well-done, 165°F. as measured by a meat thermometer.

To assemble the burgers, add the burger, a teaspoon of the yogurt topping, 2 slices of tomato, and shredded romaine into the pita pocket.

Nutritional information (per serving): Calories: 260, Fat calories: 70, Total fat: 8 g, Sat. fat: 2 g, Cholesterol: 55 mg, Sodium: 210 mg, Total carbohydrates: 22 g, Fiber: 3 g, Sugars: 3 g, Protein: 23 g 

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Sauteed Chicken with Wine White, Garlic & Herbs 0

Posted on September 06, 2013 by Grace

Sauteed Chicken with white wine garlic & herbs

INGREDIENTS:

  • 1 4-pound whole chicken, cut into eight parts
  • Salt and freshly ground black pepper
  • 2-3 whole heads of garlic, cloves separated (40 cloves) but not peeled
  • Olive oil
  • 1 1/4 cup dry white wine, such as a Sauvignon Blanc
  • 3 large sprigs of fresh tarragon
  • 3 large sprigs of fresh thyme

 

DIRECTIONS:

1 Lightly smash the garlic cloves with the side of a heavy chef's knife, just enough to break the cloves. Leave peel on.

2 Trim the chicken pieces of excess fat. Pat them dry and sprinkle pieces generously with salt and pepper. Heat 3 Tbsp olive oil in a Dutch oven (or a large thick-bottom pan with a tight fitting cover) on medium high. Working in batches, brown the chicken pieces on all sides. Lay the chicken pieces on the hot oil, do not move until browned, then turn over to other side using tongs. Remove from pan when browned.

3 Add a little more olive oil to the pan if necessary. Add the garlic and sauté until golden brown, about 4 minutes. Add the wine and the herbs. Bring to a boil. Add the chicken pieces. Reduce the heat to medium low. Cover the pan and simmer until the chicken is cooked through. Move the chicken pieces from top to bottom every 5 minutes for about 20 minutes. Chicken is done when a meat thermometer inserted into thickest part reads 180°F for thighs and 170°F for breasts.

Season to taste with salt and pepper. Transfer chicken pieces to a platter; spoon garlic sauce over the chicken.

Serve alone (low carb option) or with rice, noodles, baked or mashed potatoes.

Yield: Serves 4-6.

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