Friday, March 13, 2009

Smoked Sausage with Peppers and Onions...

7 oz turkey smoked sausage
1 green bell pepper
1 medium onion
Spray skillet with Pam. Cut pepper and onion into 1 inch pieces. Cut sausage into bite sized pieces. Toss all into a skillet and simmer covered on medium low heat until veggies are tender. This makes two servings.
Nutritional information for one serving:
239 Calories
10.3g Fat
70 mg Cholesterol
1084.4 mg Sodium
294.9mg Potassium
17.7g Carbs
2.7g Fiber
7.4g Sugar
17.9g Protein

Sunday, March 8, 2009

Pepper Steak with a Twist...

1/2 pound lean steak
1 small onion
1 small tomato
1 1/2 cups cooked cabbage
1 teaspoon extra virgin olive oil
1/2 teaspoon chopped garlic
1 Tablespoon low sodium soy sauce

Cut steak into 1/2 inch thick strips. Chop onion and tomato into large pieces.

Saute onion in olive oil until almost tender. Add steak and saute until almost done. Add tomato, garlic, cabbage and soy sauce and continue cooking until warm throughout.

I decided to use cabbage because I had some already cooked and was out of green peppers. If you want to cut the sodium you can leave the soy sauce out. It wasn't enough to really taste it and would have been just as good without it.

This was a lot for one meal, and could be divided into two meals with another side.

Calories 477
Total fat 21.4
Cholesterol 127
Sodium 1060
Potassium 1280
Carbs 17.8
Fiber 5.2
Sugars 0.3
Protein 52.6

I checked the difference using a green pepper instead of the cabbage and the calories were 4 more with the pepper, and you lose a lot of the Potassium.

I forgot to take a picture until it was almost gone. Will do it next time and revise this.

Creamy Parmesan Salad Dressing...

1/2 Cup Light Mayo
1/4 Cup grated Parmesan Cheese
1/4 Cup Light Buttermilk
1 1/2 Teaspoons Garlic Salt
1 Tablespoon Parsley
1/2 Cup Water

Whisk all ingredients in a small bowl until well blended.
Best if refrigerated for a few hours, but can be used immediately.
Makes approximately 1 1/2 cups.

Nutritional values per tablespoon:

Calories 22
Total Fat 2
Cholesterol 2.6
Sodium 67
Potassium 9.5
Carbs 0.7
Fiber 0
Sugar 0.3
Protein 0.6

If you don't have buttermilk, you can use skim milk and add 1/2 teaspoon of lemon juice.

Thursday, March 5, 2009

Oven Fried Chicken and Gravy...

The chicken part of this recipe is my version of the one mentioned on Biggest Loser this week. I've just done it my way since they didn't go into any details about how they did it.

This recipe is for two pieces of chicken and I'm not adding the nutrition count at the end (you can do that for yourselves).

3 slices Whole Wheat Light Bread
1/2 tablespoon extra virgin olive oil
1 egg white whipped to foamy state
salt and pepper to taste

Preheat oven to 350 degrees.

Toast the bread and let it set out over night to get hard and crispy. Place bread slices in a food processor and pulse until all pieces are ground. Continue grinding until almost the consistency of flour. Add salt and pepper.

Dip chicken in egg whites and then coat with bread crumbs.

Pour olive oil into a baking dish. (I lined mine with Reynold's Wrap Release so that I wouldn't have to scour the baking dish afterward.) With my hand I spread the olive oil all over the bottom of the pan. Place the chicken in the pan and put it in the oven. Half way through cooking flip the chicken over and bake on the other side. Times will vary depending on the chicken. Boneless chicken will cook quicker than bone in chicken. My guess is 20 minutes on each side for boneless and 30 minutes on each side for bone in.


Scrape/pour the drippings from the chicken into a small skillet. Turn heat on medium and allow the drippings to get warm. Add 1 tablespoon of flour and stir to make a roux. Continue cooking until roux becomes a little brown. Add approximately 1/2 cup of your favorite light milk stirring constantly to keep from lumping. If gravy is too thick add more milk. If it's too runny cook for a little while and it will thicken up.