Chicken & Broccoli Stir Fry

Stir Frying is a healthy and delicious way to create quick and nutritious meals that the entire family can enjoy.  It’s a nice way to use fresh produce before it spoils. Stir Frying does not have to be Asian cuisine. By changing the spices, a stir fry can be Italian, Mexican or Cajun flavors.

INGREDIENTS:

  • 1 lb. boneless chicken breast
  • 1 bell pepper
  • 1 broccoli crown, steamed
  • snow peas
  • carrot
  • 1 Tbsp. canola oil
  • garlic and spices

DIRECTIONS:

Heat 1 tablespoon oil in skillet over medium-high heat. Cook and stir chicken and garlic until chicken is slightly pink on the inside, about 2 minutes per side; add vegetables and spices to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 10 to 12 minutes.

NUTRITION INFO:

260 Calories; 14g Fat; 3g Saturated Fat; 31mg Chol; 384mg Sodium; 20g Carb; 4g Fiber; 14g Protein

 

 

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Super Skinny Smoothie

When I need to drop a few pounds quickly, I always rely on smoothies.  If I  use a smoothie as a meal replacement, I always add a scoop of protein powder and I eat a lot of fresh veggies and fruit. This particular smoothie is super low in calories and high in nutrients.  It can be used as a snack and it’s great for controlling those unwanted cravings.

INGREDIENTS:

  • 1 cup unsweetened almond milk
  • 2 tablespoons low fat ricotta cheese
  • 1 cup strawberries
  • handful of ice
  • 1 packet stevia

DIRECTIONS:

Mix in a blender until smooth.

NUTRITION INFO:

89 Calories; 4gm fat; 8gm carbohydrate; 2gm fiber; 4gm protein

2 Ingredient Barbecue Chicken

We all have those evenings where we need something simple to prepare for dinner.  This chicken recipes just require  2 ingredients:

  • 4 Chicken Breasts
  • 1/2 cup Barbecue  Sauce

Place chicken in baking dish and cover with barbecue sauce.  Then bake @ 350 degrees F for an hour or until done.

Dinner is done.  Serve with brown rice, green beans or broccoli, and salad.

Nutrition Info:

177 Calories, 2gm Fat, 11gm Carbohydrate, 27gm Protein, 68mg Cholesterol, 426mg Sodium

 

Healthy Eating Can Cost Less

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Another new study published in the Journal of the Academy of Nutrition and Dietetics, Volume 116, November 2016 concluded that improved diet quality was not associated with increased cost.

GoGirlDiet Blog

Is it really more expensive to eat healthy?

According to a study released by the USDA last week,  it is actually less costly to consume fruits, vegetables and other healthy foods than foods high in saturated fat, sugar, and sodium.

This is what they found:

  •  Foods low in calories for a given weight tend to have a higher price when the price is measured per calorie—vegetables and fruits without added fat or sugar are low in calories and, by this metric, tend to be a very expen- sive way to purchase food energy.
  • Conversely, still using the price-per-calorie measure, less healthy (moderation) foods high in saturated fat and/or added sugars tend to be high in calories and have a low price per calorie.
  • However, when measured on the basis of edible weight or average portion size, vegetables and fruit are less expensive than most dairy, protein, and moderation foods.
This…

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Want to Eat Like a GrEEK ? Mediterranean Diet Plan

The Mediterranean Diet continues to be associated with a positive effect on cardiovascular health. A recent study of postmenopausal women who adhered to the Mediterranean Diet had favorable lipid improvements.  The study participants were educated by a Registered Dietitian (RD) to incorporate 3 T EVOO (Extra Virgin Olive Oil) daily, 3-5 servings per week of fatty fish (wild caught salmon or tuna), 1.5 oz. walnuts daily, and whole grains in place of processed grains.  After 12 weeks, the women had lower triglyceride levels and improved HDL cholesterol levels.

 

GoGirlDiet Blog

MediterraneanDiet

What is the Mediterranean Diet?

It is the eating pattern of at least 16 countries bordering the Mediterranean Sea.  Multiple research studies have demonstrated that adhering to a Mediterranean Diet Plan  does reduce the risk of heart disease.  It has also been shown to in fighting other medical conditions associated with chronic inflammation, such as, cancer, diabetes, obesity, and cognitive disorders.

The Mediterranean Diet is considered as a heart healthy meal plan and includes the following characteristics:

  • An abundance of food from plant sources, including fruits, vegetables, potatoes, whole grains, beans, nuts, and seeds.
  • Olive oil as the principle fat, with total fat ranging from 25% to 35% of total calories, with no more than 7% from saturated fat.
  • Daily consumption of low to moderate amounts of cheese and yogurt.
  • Twice weekly consumption of low to moderate amounts of fish and poultry; up to 7 eggs per week (including those…

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Are You Cheater?

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Are you a cheater? I’m not referring to cheating on a test or significant other.  This is referring to diet and the reason you are not losing weight. Do you check in to your weekly or monthly weight loss session with the perfect food diary. Honestly, if you are consuming exactly what you have recorded then you should lose weight.  Perhaps you snuck a few cookies or a piece of pizza when you swear to all that you’ve been on a strict diet.  And let’s not forget those few beers or glasses of wine at the end of the day that you may have guzzled but refuse to acknowledge, even to yourself! These are just some of the ways we can tell ourselves and others that we are on a more straight and narrow path with our health goals than we actually are! Though in this case, the person we are really cheating is ourselves!

Balsamic Pork & Apples in Crockpot

It’s that time year and autumn is officially here.  Apples are in full season by the bushels and they are a great addition to any pork dish.  And, I love using the crockpot.  It takes less than 5 minutes to prep and your meal is ready when you get home from work or when you are finished with your daily chores. I have to admit this recipe I threw together was absolutely delish!!!

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WHAT YOU NEED:

  • 4 Boneless loin pork chops
  • 1 Tbsp. Olive Oil
  • 1 Tbsp. minced garlic
  • 1-2 Tbsp. dried basil
  • 1 tsp. allspice
  • 1/2 tsp. black pepper
  • 1/2 cup balsamic vinegar
  • 1 large apple

DIRECTIONS:

In crockpot, heat 1 tablespoon olive oil and garlic on high for a few minutes. Place pork chops in crockpot and season with black pepper, allspice and basil. Pour the balsamic vinegar over the pork. Cook on high for 4-8 hours until done. An hour before done place sliced apples on top.

NUTRITION INFO per 1 Pork Chop

  • 189 Calories
  • 7 g Fat
  • 1.7 g Sat Fat
  • 4.1 g MUFA
  • 53 mg Cholesterol
  • 12 g Carbohydrate
  • 1 g Fiber
  • 18 g Protein
  • 50 mg Sodium