Shrinktheplanet Weight Loss

Diet Blog



Grilled Fingerling Potatoes 0

Posted on April 03, 2014 by alex

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 alex

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 alex

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 alex

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 alex

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 alex

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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Pasta Primavera, White Wine, Peppers & snow peas 0

Posted on August 31, 2013 by alex

Low Calorie Pasta Primavera wiht White Wine

INGREDIENTS:

  • 2 teaspoons plus
  • 1 tablespoon extra-virgin olive oil, divided
  • 1 medium onion, sliced
  • 1/2 teaspoon salt
  • 1 yellow bell pepper, sliced
  • 1 medium zucchini, trimmed, halved lengthwise and thinly sliced
  • 3 cloves garlic, minced
  • 1/2 cup dry white wine
  • Freshly ground pepper, to taste
  • 1 pound whole-wheat penne
  • 1 1/2 cups baby peas, (if frozen, rinse under warm water and drain)
  • 1/2 cup packed fresh mint leaves, chopped
  • 3/4 cup crumbled feta cheese, (4 ounces)

 

Put a large pot of water on to boil. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and salt and cook, stirring occasionally, until the onion is beginning to brown, 3 to 5 minutes. Add bell pepper and zucchini to the onion. Cook, stirring, until the vegetables are just beginning to soften, 3 minutes. Stir in garlic and continue cooking until fragrant, 1 minute more. Stir in wine and pepper; simmer until most of the wine has evaporated, 1 to 2 minutes. Meanwhile, cook penne in the boiling water according to the package directions, until al dente. Drain, reserving 1/2 cup of the cooking liquid. Return the pasta to the pot. Stir the reserved cooking liquid and the vegetables into the pasta along with the remaining 1 tablespoon oil, peas, mint and feta.

Per serving: 305 calories; 6 g fat ( 3 g sat , 3 g mono ); 13 mg cholesterol; 51 g carbohydrates; 10 g protein; 8 g fiber; 326 mg sodium; 236 mg potassium. Nutrition Bonus: Vitamin C (75% daily value).

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Deluxe Vegged Up Nachos 0

Posted on June 08, 2013 by alex

Low Calorie Veggie Nachos

Who doesn't love nachos? I know I do! Well don't do without because you can have healthy low calorie nachos. Here is a delicious recipe that the whole family will love.

 

Ingredients:

  • 1 cup chopped mushrooms
  • 1 cup corn
  • 1 Tbs. olive oil
  • I can vegetarian refried beans
  • 1 bag (9 oz) baked tortilla chips
  • 1 cup shredded reduced-fat Mexican cheese blend
  • 1 jar (11.5 oz) chunky salsa
  • 1 pkg. (7 oz) guacomole

 

Directions:

1. In large skillet over medium heat, cook mushrooms and corn in oil 5 min. or until mushrooms are tender, stirring often. Stir in beans.  Cook 2 min. or until heated through.

2. Heat over to 350 F. Arrange tortilla chips on oven safe plattter.  Sprinkle with shreeded Mexian cheese blend.  Bake 3 min. or until cheese melts.

3. Top chips with bean mixture, salsa and guacamole.  Serve with low-fat sour cream, lime wedges, jalapeno slices and scallions, if desired.

Active Time: 10 min. Serves: 8

Per serving: Cal. 280 Pr. 10g. Carb. 40g Fiber 7g Sugar. 4g Total fat: 14g 

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Proper Nutrition to Lose Weight 0

Posted on June 04, 2013 by Allison

10-easy-ways-to-lose-weight

To lose weight, it’s important that you continue to eat, but in a healthy way. Not eating and exercising will not help you shed those pounds. Losing weight is all about maintaining a daily workout schedule and eating a well-balanced diet. Changing poor eating habits to beneficial ones will get you half way towards your weight loss goal.

1.     You may not believe it, but drinks have a bigger role in calories than you think.  If you’re drinking the right amount of fluid a day (somewhere between 2 to 3 liters), make sure you limit certain types of beverages.  Drinks such as coffee, soda and alcohol are high in calories and are not beneficial to your health.  It is best to avoid these all together, but if you must, limit yourself to one cup.  With all the beverages out there, water is the best way to go.  Water helps with your complexion, muscles, mood and even helps you limit the amount of calories you eat during a meal.

2.     It isn’t a lie when people say that breakfast is the most important meal of the day.  Just make sure your breakfast isn’t the leftover pizza from the night before.  A nutritious breakfast should include at least two of the following: cereal (not any of the sugary/chocolate kinds- more like Cheerios, Special K, Shredded Wheat, etc.), fruit (strawberries, raspberries, blueberries, apple, etc. – All fruit is good for you.), oatmeal, eggs or yogurt.  Eating breakfast allows you to get your fiber, protein, and proper nutrients, as well as allowing you to feel full longer.

3.     Lunch is another important meal not to skip.  Healthy lunch options include sandwiches, wraps, salads, fruits and vegetables.  There are a ton of options for sandwiches and wraps, but some nutritious ones include turkey and cheese, chicken, tuna, peanut butter and more.  Along with a sandwich it is important to have a snack, either a salad (not too much dressing), a fruit or vegetable.

4.     Next comes dinner.  Just like lunch, there are so many options out there.  While choosing your dinner it is important to remember to include a proportioned variety of options.  Dinner should include protein, carbohydrates, vegetables and calcium.  To get your protein you can either eat chicken or fish (salmon, tilapia, shrimp, etc.).  It is best to avoid or limit your red meat intake, as it is high in saturated fat.  Carbohydrates are best to get from whole wheat pasta.  When eating vegetables, make sure that they are fresh.  Canned vegetables tend to be high in sodium and are never as good for you as the vegetables found in the produce section of your supermarket.

5.     Snacks are a must to have throughout the day, as long as they are healthy and eaten in moderation.  Snacks help reduce your hunger throughout the day and reduce the risk of binging during lunch and dinner.  Snack options include fruit, vegetables, unsalted nuts or yogurt.

 

Here are some Healthy Low Calorie Recipe Options to get you started.

Eat Healthy. Get Fit. Live Well

 

·        Breakfast Recipes

·        Chicken Recipes

·        Pasta Recipes

·        Snacks

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Cheese Veggie Focaccia 0

Posted on May 24, 2013 by alex

Focaccia Veggie Cheese Recipe

 

Try this healthy high in fiber and nutrients – low in fat delicious focaccia recipe.

 

Ingredients:

2 plum tomatoes, thinly sliced

8 asparagus spears, cut in half lengthwise

1 cup (14oz.) artichokes hearts packed in water, drained and sllced

2 scallions, chopped

2 Tbs. olive oil

1 Tbs. finely chopped mixed fresh herbs, like rosemary, thyme and/or basil

1 pkg. (1 lb.) frozen fresh pizza dough, thawed

1/3 cup shredded Asiago cheese

 

Directions:

1. Heat over to 425. Line baking sheet with aluminum foil; coat with cooking spray,  In bowl, gently toss tomatoes, asparagus spears, artichoke hearts, scalliions, oil and fresh herbs.  Season with salt and pepper.

2. On lightly floured work surface, roll out pizza dough to 14" x 11" rectangle.  Place dough on prepared baking sheet.

3. Arrange tomatoes, asparagus, scallions and artichokes over dough. Sprinkly with Asiago cheese.

4. Bake 20 minutes or until golden brown.  Cut bread into squares.  Serve warm, if desired.

 

Serves 8, Per Serving: Calorie 189, 27g Fiber, 1g Sugar, Total Fat 6g. 

 

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