Weight Loss Support - Just ONE you can only pick 1!!!!

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10-06-2009, 10:44 PM
LURKERS!!!! COMMENT! I know you have one!

What is that staple in your week that you couldn't keep dieting with out! Share it will me and I will put a list together. Recipes please.

Thanks for submitting and keepin' it HOT!!

10-06-2009, 10:50 PM

preheat oven to 350
spray cooking sheet with cooking oil
layer mini-bagel with spaghetti sauce (stuff from the jar works!) and sprinkle with mozzerella cheese, and then sprinkle with basil and garlic!
Put in oven for 15 minutes

MMM, 220 calories, sooo good and baked. I love it.

10-06-2009, 10:58 PM
I avoid eating out, and this keeps me from going too crazy. I have to have my pasta each week!

Chicken Puttanesca


* 4 teaspoons extra-virgin olive oil, divided
* 4 large boneless, skinless, thin-sliced chicken breast cutlets (4 ounces each)
* Salt and black pepper
* 6 garlic cloves, minced
* 1 can (28 ounces) plum tomatoes, chopped
* 1/2 cup kalamata olives, pitted and chopped
* 2 tablespoons capers, drained
* 1/4 teaspoon crushed red pepper flakes
* 1 tablespoon fresh lemon juice
* 1/4 cup chopped fresh basil
* 8 ounces whole-wheat pasta


1. Preheat oven to 250F. Warm 2 teaspoons of oil in a large nonstick skillet over medium-high heat until hot. Season cutlets with salt and pepper; add to hot pan and cook 2 minutes, until browned. Flip; cook 30 seconds. Transfer cutlets to a baking sheet; cover with foil and place in oven to keep warm.
2. Add remaining 2 teaspoons of oil to the same skillet over medium heat. Add garlic and cook 10 seconds, stirring. Add tomatoes, olives, capers, and pepper flakes and bring to a simmer. Cook 5 minutes, until slightly thickened, stirring to break up tomatoes. Stir in lemon juice and basil.
3. Meanwhile, cook pasta according to package directions; drain. Toss with tomato sauce; serve with cutlets.

Nutritional Information: 496 calories 13 g total fat (2 g sat) 74 mg cholesterol 57 g carbohydrate 38 g protein 11 g fiber 1,003 mg sodium
Start to finish: 30 minutes | Serves: 4

10-06-2009, 11:13 PM
Breakfast Burritos!

Since I started making ahead and freezing these I start off the day so well and on plan with something that really tastes good.

This will make six:

6 Mission Low Carb Tortillas (or whatever brand, just adjust the cals - these have 120 cals each)
1 package of Egg beaters (the one with the three little individual containers)
6 slices Oscar Meyer 98% fat free smoked ham
3 2% american cheese slices

Spray a nonstick pan with cooking spray. Fry up the egg beaters as you would scrambled eggs and let cool. Divide egg beaters into 6 portions. Put one slice ham on the tortilla, 1/2 slice cheese, one portion of egg beaters - fold up the bottom and roll it, baby. Store in zip lock bag in the freezer for when you want/need a quick breakfast!

To reheat: Wrap in paper towel and place in microwave for 1 min 30 secs on high. Let stand about a minute in microwave. Your mileage may vary on the micro time.

195 calories per burrito

Cool idea! Thanks for posting it :yes:

10-07-2009, 12:00 AM
I love mexican food, this recipe is for 2, my DH and myself.

3 skinless chix breasts,
1 each, red, green, yellow and orange bell peppers,
1 small purple onion
all sliced for fajitas
packet of fajita seasoning.

Saute chicken in nonstick skillet with pam, toss in veggies and seasoning, when the chix is done, saute until all warm, serve with a side of ff refries and salsa, sometimes I add some lowfat cheddar.

10-07-2009, 12:31 AM
I LOVE pizza. Here's a recipe I make at home. Will serve 2 generously. Can be made into a 10" thin crust or an 8" regular crust.

Pizza dough:

3/4 tsp active dry yeast
1 tsp salt
1.5 cups flour*
1/2 cup warm water
1 tbsp olive oil

1. Mix all dry ingredients in a bowl.

2. Add oil and warm water. Mix until dough doesn't stick to fingers. Add a couple of tablespoons of flour if necessary.

3. Sprinkle flour on surface and knead dough for 2-3 minutes. Place in oiled bowl and cover with towel for 1-2 hours or until doubled in volume.

4. Press on surface of dough to release air. Knead on floured counter for 2-3 minutes. I usually add dried oregano or basil to the dough and work it in.

5. Shape into round ball and let rest for 20 minutes under a towel.

Pesto sauce

1 - 1.5 cups packed fresh basil leaves
1 tbsp olive oil
1 big clove garlic (add/subtract according to taste)
salt & pepper
1/2 cup chopped frozen spinach, thawed with all water squeezed out
1/2 cup chicken stock (low sodium)

1. Place basil leaves, garlic (roughly chopped), olive oil, salt, pepper and spinach in food processor. Pulse until all ingredients are roughly chopped.

2. While processor is running, drizzle in chicken stock until desired consistency.

To make pesto pizza: Roll out dough to desired thickness. Place on parchment sheet on baking tray. Spread pesto sauce on dough. Sprinkle with favorite toppings. Bake at 400 for 15 mins and broil for 5 for a soft, browned crust. Bake at 550 (highest temp in oven) for 8 minutes for thin crust pizza. Just a heads-up the parchment paper will burn at that high a temp, so I cut around the pizza to minimize the odor.

*Can substitute up to half the amount only with whole wheat flour

It's a long process, but it's very easy. The dough doesn't need to be watched while it rises. This can be made in advance and the dough frozen ahead of time.

10-07-2009, 12:52 AM
Tuscan-Style Tuna Salad

found this one online somewhere and just LOVE it!

4 servings, 1 cup each
* 2 6-ounce cans chunk light tuna, drained
* 1 15-ounce can small white beans, use cannellini or great northern
* 10 cherry tomatoes, quartered
* 4 scallions, trimmed and sliced
* 2 tablespoons extra-virgin olive oil
* 2 tablespoons lemon juice
* 1/4 teaspoon salt
* Freshly ground pepper, to taste

Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

253 calories/8g fat/20g carb/31 protein and 6 fiber per cup

its REALLY good.

10-07-2009, 01:05 AM
Wow these are so great! Keep em coming every one! I am excited about the best of the best.

10-07-2009, 02:15 AM
Healthy Blueberry Banana Muffins (http://www.self.com/fooddiet/recipes/2009/02/life-blueberry-banana-muffins)

10-07-2009, 10:42 AM
Couscous Salad:

Anything you'd normally put in salad: lettuce, tomato, red pepper, cucumber, etc.
1 cup couscous (whole wheat better)
1 oz feta cheese
4-8 kalamata olives

And the dressing is the best, best part:
1 teaspoon evoo
lemon juice, garlic powder, lawry's seasoning salt, and dried mint to taste.

Super filling, with staying power, and really good (especially on a hot summer day!--maybe better for the Aussie's among us, as we Americans are getting out of that season!)

10-07-2009, 10:47 AM
This is a pretty good replacement for creamy pasta cravings...I make it often

1-1/2 cups whole wheat penne pasta
3 cups of fresh broccoli florets
1 lb. boneless skinless chicken breasts, cut into bite-size pieces
1/2 cup fat-free reduced-sodium chicken broth
2 oz. (1/4 of 8-oz. pkg.) 1/3 fat cream Cheese (fat free works too)
1 cup 2% Milk Shredded Mozzarella Cheese, divided
3 gloves of chopped garlic

HEAT oven to 375F. Cook pasta in large saucepan as directed on package, adding broccoli for the last 3 min.

MEANWHILE, heat large nonstick skillet on medium-high heat
Add chicken; cook 3 min. or until no longer pink, stirring frequently
Stir in broth and garlic; simmer 3 min. or until chicken is done
Add Cream cheese; cook and stir on low heat until cream cheese is melted
Stir in 1/2 cup mozzarella

DRAIN pasta and broccoli. Add to chicken mixture; mix lightly.
Spoon mixture into 8-inch sq. baking dish; cover.

BAKE 15 min. or until heated through. Sprinkle with remaining mozzarella cheese

Bake, uncovered until the cheese is melted. Let stand 5 min.

Makes: 4 servings, 1-1/2 cups each
Nutrition Information:
Calories 390
Total fat 12 g
Saturated fat 6 g
Cholesterol 90 mg
Sodium 480 mg
Carbohydrate 28 g
Dietary fiber 4 g
Sugars 2 g
Protein 43 g

10-07-2009, 01:57 PM
Mine looks so sad compared to all ya'lls!

haha I still love my barely-baked pizza. hahaha

10-07-2009, 05:56 PM
Can I add another pizza recipe? :D

1 piece of tandoori garlic naan
1/4 cup of your favorite pizza sauce
your favorite toppings (i add turkey pepperoni, mozzarella, spinach or pineapple)

pop into the oven until the cheese melts and it's warmed through (usually takes less than 10 minutes)

eat and enjoy! It's so good! I think getting garlic naan instead of regular naan makes the world of difference. It's pretty filling, and is about 400 calories.

10-07-2009, 07:29 PM
Can I add another pizza recipe? :D

1 piece of tandoori garlic naan
1/4 cup of your favorite pizza sauce
your favorite toppings (i add turkey pepperoni, mozzarella, spinach or pineapple)

pop into the oven until the cheese melts and it's warmed through (usually takes less than 10 minutes)

eat and enjoy! It's so good! I think getting garlic naan instead of regular naan makes the world of difference. It's pretty filling, and is about 400 calories.

That sounds better than store bought pizza!!

10-07-2009, 09:35 PM
Cheesecake bites

1c fat free cottage cheese
1 Tbsp vanilla extract
3 Tbsp Splenda granular
12 oz fat-free cream cheese, softened at room temp
1 c egg substitute

Put all this in a mixing bowl and with a mixer blend at a high speed so that you get a smooth texture (it will mix those curds out of the cottage cheese). Bake at 350 for 35 min in a 12 cup muffin pan then put in the fridge for around 2 hours so it tastes like "cold" cheesecake.

Serving size: 3 muffins=160 cals. I usually topped with blueberries & ff coolwhip. Make sure to spray muffin pan really well.

10-07-2009, 09:36 PM
Mine looks so sad compared to all ya'lls!

haha I still love my barely-baked pizza. hahaha

I use to eat these all the time... but then I started using Arnold Sandwhich thins instead...try it one time... they are amazing...and bigger for the same calories

10-07-2009, 10:36 PM
I use to eat these all the time... but then I started using Arnold Sandwhich thins instead...try it one time... they are amazing...and bigger for the same calories

What are barely-baked pizzas?

10-08-2009, 02:55 AM
I love french toast. I use the sarah lee 45 cal bread with egg whites, cinnamon, nutivia (or sweetener), a splash of apple or orange juice and I add vanilla extract. I then cook it and freeze it and pop it in the toaster in the AM for a hot breakfast. I also like to mash strawberries and blueberries up to make a really sweet jam/syrup for it =) Healthy and filling!

10-08-2009, 09:55 AM
What are barely-baked pizzas?

She was talking about her mini bagel pizza's

10-08-2009, 09:56 AM
the pizza bagels

10-08-2009, 10:32 AM
OK, I'm the lamest. I eat mostly whole foods.

But, I looove this recipe. It is soooo good - a little spicy and a complete nutritional powerhouse! You can make ahead -- it is easily portable and reheatable in tupperware. I used to eat this once a day. And I'm going to make a batch today!

Lentil and brown rice casserole
1 T of olive oil
1 onion, diced
2 cups cooked green lentils (I use the steamed, ready to eat from Trader Joe's)
2 cups cooked brown rice (I use the frozen brown rice from Trader Joe's!)
2 cups plain, nonfat yogurt
1/2 tsp each oregano, ground cumin, salt, garlic powder, and cayenne pepper
1 c. low-fat cheddar cheese (but the regular cheese melts better)

In a skillet, heat the oil and saute the onions. Add all remaining ingredients except cheese. Mix well and pour into a casserole dish. Sprinkle cheese on top and bake at 375 for 30 minutes or until the cheese looks melted. Serve hot.

Serves 6.

Nutritional info:
243 cal
7 g fat
10 mg cholesterol
293 mg sodium
31 g carbs
1 g sugar
6 g fiber
16 g protein

10-08-2009, 06:47 PM
This sounds great - I'm going to try it tomorrow - will report back. Thanks for posting it!

10-08-2009, 07:32 PM
Seafood, seafood, seafood!!!

Easy Shrimp Stir Fry

3 ozs of peeled and deveined shrimp, about one dozen shrimp
1 cup of celery, diced
1 cup of onion, diced
1 cup of mushrooms, diced
1 teaspoon of minced garlic
Pam butter flavored spray

Spray skillet with butter flavored Pam and heat all the veggies and garlic for about 10 minutes on medium high heat. Add the shrimp and heat for about three minutes and serve.....yummy!!!!!! If you can fit in the extra calories you can saute this all with 1 tbsp of extra virgin olive oil.

10-08-2009, 09:28 PM
Here is my go-to super-lo-cal snack!

When I have got only a few calories to spare but want something that feels 'substantial', this soup is the go!

1 can crushed tomatos (around 80 cals)
Heaps of oregano, basil, and black pepper

And.... thats it! Just chuck it in a saucepan and heat it, or in the microwave even. It is ridiculously easy, and I think pretty tasty.

And a whole can is actually a lot, I usually have half at a time. Having a warm snack seems to make it feel so much more substantial to me.

10-08-2009, 09:29 PM
Roasted Vegetable Enchiladas.

I don't do the tortilla in the skillet thing, I just nuke them for 15 seconds in a damp towel until they're pliable.

Makes 6 servings, 2 enchiladas each

1 poblano pepper
2 teaspoons extra-virgin olive oil
1 cup chopped yellow onion
3 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon paprika
1/8 teaspoon ground chipotle pepper
8 ounces tomatoes, roughly chopped, plus diced tomato for garnish
1 cup vegetable broth
1/2 cup packed fresh cilantro, coarsely chopped, plus more leaves for garnish

3 bell peppers (1 each red, yellow and orange), diced
8 ounces cremini mushrooms, diced
3/4 cup diced red onion
4 1/2 teaspoons extra-virgin olive oil
1/4 teaspoon salt
Freshly ground pepper to taste
1 15-ounce can pinto beans, rinsed
12 6-inch corn tortillas

1. Preheat oven to 425F.

2. To prepare sauce: Roast poblano pepper directly over the flame of a gas burner, turning frequently with tongs, until evenly charred. (Alternatively, char under the broiler, turning once or twice, for 5 to 7 minutes total.) Transfer to a deep bowl, cover with plastic wrap, and set aside to steam for 10 minutes.

3. Meanwhile, heat 2 teaspoons oil in a medium saucepan over medium heat. Add yellow onion, garlic, 1 teaspoon salt, cumin, chili powder, paprika and ground chipotle (if using) and cook, stirring, until the vegetables have softened, about 5 minutes. Remove from the heat.

4. Peel the pepper, discard the stem and seeds, and chop. Add to the saucepan along with chopped tomatoes, broth and chopped cilantro. Return to medium heat and cook, uncovered, at a steady simmer, until the liquid has reduced slightly and the tomatoes have broken down, 10 to 15 minutes. Transfer to a blender and puree. (Use caution when pureeing hot liquids.)

5. To prepare filling: While the sauce simmers, place bell peppers, mushrooms and red onion in a single layer on a rimmed baking sheet. Drizzle with 4 1/2 teaspoons oil and sprinkle with 1/4 teaspoon salt and pepper. Roast, stirring halfway through, until the vegetables are tender and browned in spots, about 15 minutes total. Transfer to a large bowl and stir in beans. Reduce oven temperature to 375.

6. To prepare enchiladas: Spread 1/2 cup of the sauce in a 9-by-13-inch baking dish. Place a skillet over medium heat. Coat both sides of a tortilla with cooking spray. Heat in skillet for 5 to 10 seconds per side, adjusting the heat if the pan gets too hot. Spread 1/3 cup of the filling and 1 tablespoon of the sauce down the middle of the tortilla and roll it up to enclose the filling. Place seam-side down in the baking dish. Repeat with the remaining tortillas, filling and sauce. Spread the remaining sauce and filling over the enchiladas.

7. Bake, uncovered, until hot, about 15 minutes. Serve garnished with diced fresh tomato and cilantro leaves, if desired.

NUTRITION INFORMATION: Per serving: 269 calories; 8 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 45 g carbohydrate; 9 g protein; 9 g fiber; 753 mg sodium; 726 mg potassium.
Nutrition bonus: Vitamin C (120% daily value), Selenium (25% dv), Potassium (21% dv), Vitamin A (20% dv), Magnesium (19% dv), Folate (16% dv).
2 1/2 Carbohydrate Servings
Exchanges: 2 starch, 2 vegetable, 1 1/2 fat

The sauce freezes well also.

10-08-2009, 10:55 PM
So, I'm not going to give sizes of ingredients, I tend to follow (mostly) the GI diet which is not too restrictive. Also, I confess I plan dinners with a view to lunch for the next day - it avoids the pitfalls of going to pick up Wendy's.

Take chicken thighs and marinade them in olive oil, lemon juice and your favourite herbs - I like basil, thyme, chives and a little garlic.

If you have a grill, put the chicken thighs in tin foil and cook on the grill till tender - leaving the juice in the foil while it cooks. If no grill (or it's winter) add the juices and thighs to a saute pan and simmer gently.

In the meantime, chop veggies - carrots, asparagus, zucchini, green beans, onions, mushrooms.

If you're doing the grill option, place the veggies in a separate foil pouch with some olive oil, herbs and pepper. If going with the stove top, saute them in the leftover juices from the chicken.

Serve with basmati rich, and toss together. Makes an awesome lunch that you can nuke at work in a few minutes.

Let me know your thoughts. :o

10-08-2009, 11:43 PM
AJ-thanks for starting this thread. I am gonna try a lot of these recipes. I find myself eating the same ole thing all the time. The cheesecake bites.....I will be making these this weekend.

10-08-2009, 11:58 PM
This sounds great - I'm going to try it tomorrow - will report back. Thanks for posting it!
Let me know what you think. I love it, but have only found two other people as crazy about it as I am!

10-10-2009, 12:25 PM
First of all, my bread machine is my FAVORITE diet tool. I've switched over to more whole grains, less processed foods, no preservatives...by making my own bread, english muffins, etc.

If I had to say only one recipe, it would be the soft pretzels I make. Recipe is on Recipezaar dot com. The recipe is Soft-Pretzels-For-Bread-Machines-45567

The recipe say it makes 8 pretzels. I cut that down to 12 smaller soft pretzels, so each one is approx. 150 calories, 2.5 grams of fat.

I replace at least 2/3 of the flour with whole wheat flour, I add flax meal for fiber and omega 3s and I reduce the amount of oil (since flax adds some fat). I use egg whites and coarse salt, no butter on the finished pretzel.

I freeze them and when I need a carb snack, I pop one of the frozen pretzels into the toaster. Delicious, fresh, homemade and preservative free.


10-10-2009, 12:26 PM
Skinny Cow ice cream sandwiches.

They keep me sane. :)