Sloppy Turkey Joes

This is healthy, low fat version of your favorite “Sloppy Joe”.

What you need:

• 1 pound ground turkey
• 1 tablespoon sweet relish
• 1-2 teaspoons worcestershire sauce
• 1/2 cup ketchup
• seasoning salt
• black pepper
• chili powder

How to prepare it:

Spray a large skillet with cooking spray (like Pam) and heat on medium heat.  Brown the ground turkey until no longer pink.  Stir in the remaining ingredients and simmer for 5-10 minutes.  Serve on a bun.

Makes 8 servings @ 103 kcal, 5 grams total fat, 1 gram sat fat.

The Skinny on Sleep and Your Weight

A recent study suggests a link between sleep deprivation and higher body weight.  Moreover, even modest sleep restriction may induce changes in appetite hormones and provide additional time awake for calorie ingestion.  Here are the latest sleep hygiene suggestions:

• Go to bed at the same time each night and rise at the same time each morning.
• Make sure your bedroom is a quiet, dark, and relaxing atmosphere, which is neither too hot or too cold.
• Make sure  your bed is comfortable and use it only for sleeping and not for reading, watching TV, or using the computer.
• Physical activity may help promote sleep but not within a few hours of bedtime.
• Avoid eating large meals before bedtime.

Resource:  Clinical Nutrition Insight, April 2013

Are You Ready For The Itsy-Bitsy String Bikini?

Are You Ready For The Itsy-Bitsy String Bikini?.

 

Skinny Hawaiian Crockpot Chicken

I am always trying new recipes that are quick, simple, and healthy that the entire family will enjoy.  I came up with this version of Hawaiian Chicken and the best part is you can ” fix it and forget it”.

You only need 5 Ingredients!

• 4-6 chicken breasts
• 1 cup honey barbeque sauce
• 1 cup crushed pineapple with juice
• chili powder
• ground ginger

Preparation:

Pour barbeque sauce in bottom of the crock pot. Place chicken breast on top of sauce; season with chili powder and ground ginger and cover with crushed pineapple. Cook on low for 6 to 8 hours.

Nutrition Analysis:  1 serving is 1 chicken breast

• 254 calories, 2 gm fat, 28 gm protein, 30 gm carb, 2 gm fiber

Get The Skinny On Oatmeal

One of my very weird food cravings is old-fashioned oatmeal.  Who else but a dietitian would have such a healthy food craving.  Oatmeal is actually a comfort food for me; especially, on cold winter days.  It reminds me of childhood when my mother would make a bowl of oatmeal before school.  I would sit in front of the television watching Captain Kangaroo while eating my bowl of oatmeal.

In addition, I love the feel of the warm texture and flavor of oatmeal.  Again, I love, love, love the texture of oatmeal.  Furthermore, oatmeal is so easy and fast to prepare.  Place 1/2 cup rolled oats and 1 cup water in a large mug and microwave for 1-2 minutes.  Then, I usually stir in skim milk and a touch of brown sugar  or honey.  Now, it is ready to eat.

What is oatmeal?  Oatmeal is ground oat groats.

What are the health benefits?  Oatmeal has a high soluble fiber content which helps lower cholesterol.  Oatmeal is also sodium free.

What is the difference between rolled oats and steel-cut oats?  

• Rolled oats are oats that have been steamed and rolled flat.
• Steel-cut oats are oats that have been sliced into small pieces.  They take much longer to cook and have a nutty robust flavor.
• Instant oatmeal has added sugars and is high in sodium.

Read more on preparing a perfect bowl of oatmeal BestBowlofOatmeal

Skinny Crockpot Italian Chicken

(Picture taken from google images)

Here’s another crockpot favorite recipe of mine!

What you need:

4-6 Chicken Breast

2 cans Italian diced tomatoes

1 small can tomato paste

Italian seasoning (oregano, basil, parsley, garlic powder)

1 can white beans

What to do:

Place chicken in crock pot. Mix all ingredients and pour over chicken.  Cook on high for 4-6 hours.  Serve over pasta if desired and add a salad to complete your meal.  Makes 4 servings.

Nutrition Analysis:  250 calories, 2 gm fat, 34 gm pro, 24 gm carb, 5 gm fiber per serving.

Skinny Crockpot Mexican Chicken

(Picture taken from google images)

Crockpot cooking is great for putting together a great home cooked meal in a hurry.  I take full advantage of using the crockpot when I am crunched for time.  It’s easy and convenient.  Just throw all the ingredients in and and turn on the crockpot in the morning.  The meal  is ready when you return home for dinner.

This Mexican Chicken is one of my favorites.  You can serve with rice and a salad or some tortilla chips.

What you need:

4 Chicken Breast

1 large can diced tomatoes

1 small jar salsa

1 package taco seasoning

1 can black beans, drained and rinsed

1 can corn, drained

What to do:

Place chicken in crock pot. Mix all ingredients and pour over chicken.  Cook on high for 6 hours, take lid off last 2 hours to thicken the sauce.  Makes 4 servings.

Nutrition Analysis: 304 calories, 2g fat, 35g pro, 9g fiber per serving

“MONDAY MUNCHIES” — SKINNY TACO DIPS

INDIVIDUAL TACO DIPS

The great thing about these individual dips is that you can adjust it to your personal taste and they are portion controlled.   These would be great for watching a football game or for any type of party.  I found the original recipe on “The Girl Who Ate Everything Blog”; did some minor tweaking and renamed it.

Individual Taco Dips

Makes about 8 individual dips @ 150 calories per dip.

Ingredients

1 (16 ounce) can refried beans

1 (1 ounce) package taco seasoning

1 cup guacamole 

1 (8 ounce) container fat-free sour cream

1 cup chunky salsa

1 cup low-fat shredded cheddar or Mexican blend cheese

2 Roma tomatoes, diced

1/2 bunch of green onions, sliced

1 (2.25 ounce) can of sliced olives, drained

8 (9 ounce) plastic cups

tortilla chips

Instructions

In a small bowl mix taco seasoning with refried beans.

Here’s how the layers are assembled:

Layer 1: beans and taco seasoning; Layer 2: sour cream; Layer 3: guacamole; Layer 4: salsa; Layer 5: cheese; Layer 6: tomatoes; Layer 7: green onions and olives

In each plastic glass, layer about 2 Tablespoons of the beans, followed by 2 Tablespoons of sour cream, 2 Tablespoons of guacamole, 2 Tablespoons of salsa, and 2 Tablespoons of cheese.  Make sure you drain your salsa or pico to get the excess liquid out before you pour it on. Then top with about 1-2 teaspoons of tomatoes, olives, and green onion (If making ahead of time, wait to add these toppings until shortly before serving).

Garnish with one tortilla chip. Store in the refrigerator until serving and serve with chips. Makes around 8 individual dips.

Recipe and photo’s from:  
http://www.the-girl-who-ate-everything.com/2011/12/individual-seven-layer-dips.html

Happy New Year!

Wishing everyone a healthy and prosperous New Year!

National Chocolate Candy Day

December 28th is National Chocolate Candy Day!  Go ahead and indulge a little!

Have a Hershey Kiss!  Only 22 calories each!
Or really treat yourself to a Lindt Lindor Chocolate Truffle for 73 calories each!