I’m Not on a Diet

Morning Inspiration…Eating lunch doesn’t have to look like the traditional salad with a side of chicken breast and a little fruit. Why not have several sliced veggies with hummus and some almonds or walnuts? For dessert you could try sliced strawberries with a tablespoon (or two) of nutella. Yum!! The combos are endless…celery and peanut butter, apples with greek yogurt. Have fun with your lunch!-blackwomendoworkout

eating healthy

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400 Calorie Meals

cornflake-chicken-spinach_300Ingredients

  • 1 3 1/2-poud chicken, cut into 10 pieces and skin removed
  • 2 tablespoons Dijon mustard
  • 2 cups multigrain cereal flakes, crushed
  • 2 tablespoons olive oil
  • kosher salt and black pepper
  • 2 bunches collard greens, thick stems removed and leaves cut into 1-inch strips
  • 2 cloves garlic, thinly sliced
  • 1 lemon, cut into wedges

 

Directions

  1. Heat oven to 400° F. In a large bowl, toss the chicken and mustard to coat.
  2. In a separate bowl, mix the cereal, 1 tablespoon of the oil, and 1/4 teaspoon each salt and pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.
  3. Meanwhile, cook the collards in a large pot of boiling salted water until tender, about 10 minutes. Drain, rinse, and squeeze out the excess water.
  4. Heat the remaining oil in a skillet over medium heat. Add the garlic, collards, and 1/4 teaspoon each salt and pepper. Cook for 2 to 3 minutes. Serve with the chicken and lemon.

Nutritional Information

  • Calories 395
  • Calories From Fat 34%
  • Protein 37g
  • Carbohydrate 31g

Recipe courtesy of http://www.realsimple.com

Carb Buster

carb busterIngredients

  • 1 Tablespoon Butter Or Olive Oil
  • 1/2 cup Diced Zucchini
  • 1/2 cup Diced Yellow Squash
  • 1/2 whole Medium Onion, Cut Into Chunks
  • Salt And Pepper
  • 1 whole Tomato, Sliced Thick
  • 2 whole Eggs
  • 1 teaspoon Vinegar
  • 1 slice Cheese (Monterey Jack, Pepper Jack, Swiss, Etc)

Preparation Instructions

Melt the butter in a medium skillet over medium high heat. Add the onions and cook until 2 to 3 minutes, or until starting to soften. Add the zucchini and squash, sprinkle with salt and pepper, and stir to cook for 3 to 4 minute. Remove from the heat and set aside.

Grill the tomato slices on a grill pan or simply sear them in a hot skillet. Remove and set aside.

Bring a medium saucepan of water to a gentle boil. Add the vinegar. Use a wooden spoon to carefully stir the water into a circular “whirlpool.” Crack one egg into the water and allow it to swirl around in the water until the egg begins to set. Let it stay in the water for 1 minute, then remove it with a slotted spoon and set it on a plate. Repeat with the other egg. If eggs need to be cooked longer, just add them back to the water for 30 seconds at a time.

Spoon the vegetables on a plate or in a bowl and set the eggs on top. Lay the tomato slices on the side. Place the cheese slice on the side so that it starts to soften from the heat.

Sprinkle eggs with salt and pepper and serve!

Note: Add a link or two of chicken or turkey sausage if desired.

Recipe courtesy of: http://www.pioneerwoman.com

Healthy Meals

Penne Shrimp & BroccoliPenne Shrimp & Broccoli

Ingredients

1 lb frozen shrimp, thawed, peeled and deveined

1 (16 oz) package frozen broccoli florets

12 oz penne pasta, whole wheat

3 garlic cloves, minced

1/4 cup onion, chopped

2 Tbsp butter

2 Tbsp olive oil

1/4 tsp salt

1/4 cup grated Parmesan cheese

Directions

  1. Cook pasta according to package directions. Drain.
  2. In large skillet, saute garlic and onion in butter, oil and salt until tender.
  3. Add broccoli and cook on medium heat until heated (approximately 6 minutes).
  4. Add shrimp and cook an additional 4-5 minutes, or until shrimp is pink and broccoli is tender.
  5. Stir in pasta and sprinkle with Parmesan cheese. Serve.

Nutritional Information

  • Calories:    620
  • Dietary Fiber: 10g
  • Protein: 37g
  • Cholesterol: 190g
  • Carbohydrates: 71g

Recipe courtesy of: http://www.fruitsandveggiesmorematters.org

Healthy Recipe

baked penned with mushrooms and spiniachBaked Penne with Mushrooms, Bacon and Spinach

8 oz uncooked penne pasta
1 1/2 cups whipping cream
4 slices bacon, chopped
2 cups sliced onions
1/2 teaspoon salt
1/4 teaspoon pepper
1 package (8 oz) sliced fresh mushrooms (about 3 cups)
1 box (9 oz) Green Giant® frozen chopped spinach, thawed, squeezed to drain
1/2 cup shredded Parmesan cheese (2 oz)
1 cup shredded mozzarella cheese (4 oz)

Directions

  • 1 Heat oven to 350°F. Spray 13×9-inch (3-quart) glass baking dish with cooking spray.
  • 2 Cook pasta as directed on package. Reserve 1/2 cup pasta cooking water. Drain pasta; return to stockpot. Add cream; toss. Set aside.
  • 3 Spray 12-inch sauté pan or skillet with cooking spray; heat over medium heat. Add bacon; cook until crisp. With slotted spoon, remove bacon from pan to plate; set aside.
  • 4 Add onions, salt and pepper to bacon drippings in pan; cook and stir 4 to 7 minutes or until translucent. Add mushrooms; cook 6 to 10 minutes longer or until browned and liquid evaporates. Add spinach and reserved pasta cooking water; cook and stir 1 minute.
  • 5 Pour mushroom mixture over pasta; toss to coat. Pour into baking dish. Top evenly with both cheeses. Cover dish tightly with foil.
  • 6 Bake 20 minutes. Remove foil; top with reserved bacon. Bake uncovered 5 minutes longer.

Healthy Tip:  Buy Brown Rice Pasta (brand Lundberg), switch out pork bacon for Turkey bacon or loose bacon all together

Recipe courtesy of: bettycrocker.com

Creamy Farfalle With Salmon and Peas

Creamy Farfalle With Salmon and Peas

farfalle-salmon-peas-INGREDIENTS

  • Vegetable oil cooking spray
  • 1 lb salmon fillet, skin removed
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon black pepper, divided
  • 6 oz farfalle pasta
  • 1 1/2 cups frozen peas
  • 1 1/2 cups 1 percent milk, divided
  • 3 tablespoons all-purpose flour
  • 3 oz Neufchâtel
  • 2 tablespoons chopped fresh dill, divided
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon grated lemon zest

PREPARATION

  1. Heat broiler to low. Coat a baking sheet with cooking spray. Season salmon with 1/2 tsp salt and 1⁄8 tsp pepper. Broil until cooked through, 5 minutes per side. Let cool; cut salmon into bite-size pieces. Cook pasta as directed on package; add peas 3 minutes before end of cooking time; drain. Whisk 1/4 cup milk and flour in a small saucepan until smooth; whisk in remaining 1 1/4 cups milk, remaining 1/4 tsp salt and remaining 1/8 tsp pepper. Cook over medium heat, whisking, until as thick as heavy cream, 10 minutes. Remove from heat; add Neufchâtel and 1 tbsp dill; whisk until cheese melts. Toss pasta and peas with sauce and salmon; drizzle with juice. Garnish with zest and remaining 1 tbsp dill.

The skinny

559 calories per serving, 22 g fat (7 g saturated), 50 g carbs, 5 g fiber, 37 g protein

Recipe courtesy of SELF in the Foods & Diet Section