Pineapple Fun Facts

Pineapple Fun Facts:

  • In 1493, explorer Christopher Columbus found pineapples on Guadeloupe Island in the Caribbean.
  • Pineapples are in peak season from March to July.
  • Pineapples contain bromelain, an enzyme that may help reduce  inflammation and aids in digestion.
  • Pineapples are high in Vitamin C which helps your immune system.
  • Pineapples are low in calories and are fat free, only 80 calories per 1 cup.
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Low Calorie Chicken Oscar

If you want to make a great first “dinner” impression, this dish is your answer.  This dish is really easy to prepare and it looks so elegant when served.

What You Need:

  • 6 boneless, skinless chicken breasts
  • 1 box Stove Top stuffing mix
  • 1/2 cup low sodium chicken broth
  • spices — black pepper, thyme, sage
  • 24 fresh asparagus stalks
  • shredded mozzarella or pizza blend cheese

Directions:

Preheat oven @ 350 degrees F.

Place chicken breasts in a 13 x 9-inch baking dish or pan.  Pour broth over top chicken and season each chicken breast with spices.

Mix stuffing mix per package directions; but, eliminate the butter/ margarine.  Top each breast with stuffing; evenly dividing  it  per chicken breast. Cover and bake 20 minutes in preheated oven.  Remove from oven and place 4 asparagus stalks across each chicken breast, cover and bake an additional 30 minutes.  Remove from oven and sprinkle shredded cheese over each breast. Cover and let sit for 5 minutes.  Voila!  Dinner is ready to impress your guests!!!

Makes 6 serving.

Nutrition Info (per serving):

246 Calories; 3 gm Fat; 22 gm Carb; 2 gm Fiber; 32 gm Protein; 70 mg Chol; 510 mg Sodium

Healthy Ground Turkey Meatloaf

Here’s a healthier twist to the traditional meatloaf recipe.  I  swapped ground beef for  ground turkey to lower calories and fat.
Ingredients:
  • 1 lb ground turkey
  • 1 egg
  • cracker crumbs (7 saltine whole wheat crackers)
  • 1 Tbsp Worcestershire sauce
  • 1 tsp garlic powder
  • 1-2  tsp basil and oregano
  • 1-2 dashes  black pepper
  • 1 cup (8 oz) tomato sauce

Directions:

In a large bowl, mix ground turkey, egg, cracker crumbs, and spices until well blended and shape into 2 loaves.  Place in baking dish and pour tomato sauce over loaves.  Cover and bake at 350 degrees for 1 hour.  Makes 6 servings.

Nutrition Info:

146 Calories; 7 gm fat; 2 gm sat fat; 95 mg chol; 338 mg sodium; 5 gm carb; 1 gm fiber; 15 gm protein

 

 

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

 

 

Tomato & Butter Bean Florentine Dinner

 

spinachpic

This recipe is perfect for Meatless Monday and packed full of nutrients and antioxidants. The main source of protein are provided by the butter beans.

Butter Beans are large flat yellowish variety of a lima bean.  They are a great source of dietary fiber, folate, magnesium,  and a fat free source of protein. In fact they contain both soluble fiber, which helps regulate blood sugars and lower cholesterol levels, and insoluble fiber which aids in the prevention of constipation.

This recipe also uses fresh spinach which is an excellent source of Vit K, Vit A, Vit C, Vit E, Vit B2, B6 and folic acid.

WHAT YOU NEED:

  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 2 cans (15 oz) diced fire roasted tomatoes
  • 1 can (15 oz) buttered beans, rinsed and drained
  • 6 oz. fresh baby spinach
  • Italian seasonings (basil, oregano, parsley)
  • 8 oz. spaghetti
  • Grated parmesan cheese, optional

DIRECTIONS:

In a large skillet, heat oil over medium heat. Add garlic and sautee. Next add tomatoes and seasoning; bring to a boil. Reduce heat to low; add beans and spinach and cook until spinach is wilted. Meanwhile, cook pasta according to package direction; drain and rinse. You can mix pasta with bean mixture or serve over pasta.

Nutrition Facts:

Serving Size:  1  cup (160g Or ml)
Servings Per Container: 8
Amount Per Serving

Calories: 194

% Daily Value*

Total Fat 4.2g 6%
  Saturated Fat 0.59g 3%
  Trans Fat 0g
Cholesterol 0.0mg 0%
Sodium 311.3mg 13%
Calcium 48.1mg 5%
Potassium 338.4mg 10%
Phosphorus 113mg 0%
Total Carb 35g 12%
  Dietary Fiber 7g 28%
  Sugars 2g
Protein 5.7g 11%
Vitamin A 30% Vitamin C 24%
Calcium 5% Iron 12%

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Skinny Recipes for Cinco De Mayo

HAPPY CINCO DE MAYO!!!

Chicken-happy-cinco-de-mayo

Here are a couple recipes to celebrate Cinco De Mayo without sabotaging your diet.

https://gogirldiet.wordpress.com/2012/04/30/salsa-chicken/

https://gogirldiet.wordpress.com/2012/05/01/tex-mex-rice-and-beans/