Skinny Meatball Casserole

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This is my new go to recipe.

Ingredients:

  • 1- 10 oz package frozen turkey meatballs
  • 1 large can tomato sauce
  • 1 cup mozzarella cheese

Directions:

Cover bottom of baking dish with tomato sauce. Place meatballs in a single layer and cover with remaining sauce. Top with cheese and bake @ 350°F for 30 minutes.

Nutrition Facts:
Serving Size: 6 meatballs
Amount Per Serving
Calories: 157
Total Fat 8.8g
Saturated Fat 2.9g
Cholesterol 65.1mg
Sodium 716.6mg
Calcium 56mg
Potassium 170.2mg
Phosphorus 42mg
Total Carb 5.3g
Dietary Fiber 1g
Sugars 0.2g
Protein 13.3g

January is National Oatmeal Month

How perfect for January to be National Oatmeal Month.  A big bowl of hot oatmeal is best on cold winter days!

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Oatmeal can be 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. They have the same nutritional value as rolled oats; however, they have a lower glycemic index.
  • Instant oatmeal has added sugars and is high in sodium.

Healthy Chocolate Chip Cookie

Craving a chocolate chip cookie; but don’t want to sabotage your healthy eating plan?  Try this healthy cookie!!  It super simple to make and it’s also gluten free!  Just make sure you use gluten-free oats.

COOKIE

Ingredients:

  • 2 large bananas
  • 1/2 cup applesauce, unsweetened
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1/4 cup fat-free milk
  • 1 oz semi-sweet chocolate chips
  • 2 cups dry old fashioned oatmeal

Directions:

In a large bowl, mash bananas. Add applesauce, milk, cinnamon and vanilla; mix with spoon. Stir in oats until well blended. Let the mixture sit for 5 minutes. Stir in chocolate chips. Spray cookie sheet and drop by 1 tsp and bake @ 350 degrees F for 20 minutes. Cool on cookie rack. Makes 20 cookies.

Nutrition Facts:
Serving Size: 1 cookie
Servings Per Container: 20
Amount Per Serving
Calories: 53
Total Fat 1.1g
Saturated Fat 0.4g
Cholesterol 0.1mg
Sodium 1.5mg
Calcium 4.7
Potassium 58mg
Phosphorus 6.4mg
Total Carb 10.3g
Dietary Fiber 1.3g
Sugars 3.4g
Protein 1.4g

Skinny Chinese Vegetable Chicken And Noodles

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WHAT YOU NEED:

  • 8oz chicken breast tenders, uncooked
  • 1 large red pepper, chopped
  • 1 cup carrots, chopped
  • 10 oz package frozen chopped broccoli
  • 2 Tbsp. olive oil
  • garlic powder, ginger, black pepper, chili pepper
  • 3 Tbsp. rice vinegar
  • 3 Tbsp. low sodium soy sauce
  • 3 Tbsp. honey
  • 4 oz dry spaghetti

DIRECTIONS:

Cook spaghetti according to package directions, drain and rinse.  Meanwhile, heat oil in large pan.  Stir fry chicken, vegetables and spices until chicken is well cooked.  Stir in rice vinegar and soy sauce; then stir in the honey.  Blend in the spaghetti.

NUTRITION INFO:

205 Calories; 8 g Fat; 1 gm Sat Fat; 11 mg Cholesterol; 350 mg Sodium; 26 g Carbohydrate; 3 g Fiber; 8 g Protein

Was Your New Year Resolution to Lose Weight???

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Many people start the new year with the “losing weight” resolution and plan on doing this by following a strict diet.

Please answer the following poll to find out how many of you want to lose weight.  Thanks!!

Healthy Thanksgiving Plate

Making healthy choices during the holidays can be difficult. Here are some tips for a healthy food choices using the plate format:

VEGETABLES

Fill ½ of your plate with vegetables, such as carrots, green beans, broccoli, salad, brussel sprouts, or asparagus.
Avoid casseroles or dishes that have heavy creams, sauces, butter, or crusts.
If your table is low on vegetables, consider adding fruit to this half of your plate. Cranberries, baked apples, and pears are good options.
GRAINS

Fill ¼ of your plate with starches such as stuffing and sweet potatoes.
Other choices for this section may include: mashed potatoes, rice pilaf, or corn pudding.
Skip the bread or rolls.
PROTEIN

Fill ¼ of your plate with lean turkey slices (approx. 3-4oz).
Avoid dark meat, including drumsticks.
Remove the skin from the turkey before eating.
Instead of gravy, use a fruit-based relish special kick.

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Halloween Candy For 100 Calories or Less

Here at GoGirlDiet.com the motto is to “Eat your cake and lose weight too”. That also means halloween candy. But we don’t want to sabotage the diet either. Here are some picks for 100 calories or less (pay attention to package size):

Almond Joy (snack size) -80 cal
Butterfinger (fun size)- 85 cal
Nestle Crunch (fun size)- 90 cal
Hershey Kiss (4)- 100 cal
Reese’s Peanut Butter Cup (snack size)- 110cal
Whoppers (10)- 100 cal
Jolly Ranchers (3)- 70 cal
Smarties (1 roll)- 25 cal
Skittles ( 1 fun size bag)- 70 cal
M&M’s ( 1 fun size package) -100 cal

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Healthy Taco Pasta Bake

If you’re looking for a quick and healthy dinner idea that the entire family will enjoy,  then you have to try this “Healthy Taco Pasta Bake”.  It’s made with whole grain pasta and ground turkey to increase fiber and reduce fat.  The best part is it tastes great.

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WHAT YOU NEED:

  • 1 pound ground turkey
  • 12 oz. box whole grain rotini pasta
  • 1 packet low sodium taco seasoning
  • 1 can diced tomatoes with green chili pepper
  • 1/2 cup water
  • 4 oz. fat free cream cheese
  • 1 1/2 cup shredded sharp cheddar cheese

DIRECTIONS:

Cook pasta according to package directions. Meanwhile, brown ground turkey until no longer pink and drain any fat. Stir in can tomatoes, taco seasoning and water. Stir in cream cheese. Mix with cooked pasta, 1 cup cheese and meat mixture. Place in 13 x 9 casserole dish and top with remaining cheese. Bake at 350 degrees for 15-20 minutes or until cheese is melted.

NUTRITION INFO:

290 Calories, 10 g fat, 53 mg cholesterol, 350 mg sodium, 31 g carbohydrate, 4 g fiber, 20 g protein

 

 

Daily Weighing Promotes Weight Loss

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According to a recent study published in the Journal of the Academy of Nutrition and Dietetics, daily weighing was associated with greater weight loss than weighing most days of the week.  Participants who weighed daily lost an average of 20 pounds at 6 months compared to only an average of 7 pounds lost by those weighing less than daily.  The study concluded daily weighers adopted more weight control behaviors and strategies than those weighing less often.  This is a significant difference in weight loss demonstrating that daily weighing can have an impact on losing weight!

Lose Weight By Eating More Fruit & Veggies

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Celebrate Fruit & Veggies More Matter Month by consuming more! Here are the top 5 reasons you should eat more fruits & veggies:

They are very low in calories. A cup of green beans or broccoli is only 30 calories.
They are fat-free and high in fiber.
They are also high in Vitamin C, B vitamins and antioxidants which help support your immune system.
They make you fill full longer which will help reduce cravings.
They will help you lose weight and feel better.