Monday, January 19, 2009

Chicken Salad

2 boneless/skinless chicken breasts (boiled)
1/4 cup chopped onion
4 stalks of celery
6-8 TBSP Light Mayo

Place first 3 ingredients into a food processor and process until desired consistency.

Add mayo, salt and pepper to taste.

Makes 8 servings.

Calories 114
Fat 5.2
Carbs 2
Protein 13.6

Monday, January 12, 2009

Easy Breakfast Bake...

This one I got out of the instruction booklet for my new hand mixer. I haven't tried it yet but rest assured I will.

1 pound turkey Italian sausage links, cut into 1/4 inch slices
1 medium onion, chopped
1 package (8 oz) light cream cheese
1 TBSP dried marjoram leaves
1/2 tsp. salt
1/4 tsp cayenne pepper
1 cup fat-free egg substitute
1 can evaporated skimmed milk
9 slices french bread
1 package frozen chopped broccoli thawed
1 cup shredded reduced fat sharp Cheddar cheese

Place sausage and onion in a medium nonstick skillet. Cook over medium heat about 8 minutes or until sausage is no longer pink in center and onion is tender. Set aside.

Place cream cheese, marjoram, salt and pepper in medium bowl. Beat until smooth. Add egg substitute and milk. Beat until smooth.

Layer bread in a Pam sprayed 13 x 9 inch baking dish. Top with sausage mixture, broccoli, and Cheddar cheese. Pour cream cheese mixture evenly over top. Cover tightly. Refrigerate at least 8 hours or overnight.

Uncover dish. Bake at 350 degrees for 1 hour 15 minutes, or until knife inserted in center comes out clean.

Makes 12 servings.

Per serving:
264 Calories
18 g protein
17 g Carbs
14 g total fat
5 g sat. fat
55 mg cholesterol
728 mg sodium

Chicken and Noodles with Limas

Served here with cabbage and sliced peaches. This is a large portion so it could be cut in half, but I usually eat it all :o)

6 oz Noodles (half a 12 oz package)
2 skinless/boneless Chicken breasts (~12 oz)
4 TBSP Land-0-Lakes Light Butter w/Canola oil
1 3/4 cups Fordhook Lima Beans (350 total calories or 87.5 per serving)

Boil chicken until done (approximately 40 minutes).
Bring about 2 quarts of water to a boil. Drop in noodles and turn off heat. Let noodles stand in water until tender (approximately 15 minutes). Drain.
Cook Lima's according to package directions. Drain.
Chop chicken into bite sized pieces.
Combine all ingredients.
Add salt and pepper to taste. (I use low sodium sea salt.)

Makes 4 servings.

Stats per serving:

435 Calories
9.9 g Fat
3.6 g Saturated Fat
130 g Cholesterol
162 g Sodium (without salting to taste)
46.8 g Carbs
5 g Fiber
1.5 g Sugar
37.5 g Protein
10% Vitamin A
22% Vitamin C
1% Calcium
16% Iron

I included the calorie count for the Lima beans in case you don't like them and prefer to use other veggies. You can then change the stats easier.

I usually eat this mix with one other vegetable and I am full all evening long. I've also found that when I'm having a little trouble losing this will kick start the loss again. (I'll add a picture of it tonight after I dish myself out a serving :o)