Wednesday, April 22, 2015

#HealthyEating for a #HealthyFamily

Here are some of the foods we ate and recipes we used while I was in bootcamp. We loved some of the changes we made with food so will continue to eat these even though we aren't intentionally losing weight - just maintaining a healthy lifestyle.  I don't have all the calorie counts for the foods I made, I usually used My Fitness Pal to help calculate what I was eating.

Garlic Parmesan Chicken
This one was super easy and VERY delicious!!  The greek yogurt gave it a nice cream sauce with the chicken. 

Chicken Pizza Recipe  by: Lisa Simpson Rambo
1 boneless chicken breast, pounded flat if thick
Salt, pepper, garlic powder and Italian seasoning, to taste
1 tablespoon pizza sauce
4 slices pepperoni
1 teaspoon butter or oil
2 fresh mushrooms, sliced
2 thin green pepper rings
1 ounce mozzarella cheese, shredded

Makes 1 serving
Can be frozen but the peppers will get soft
Per Serving: 310 Calories; 16g Fat; 36g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs
PIZZA CHICKEN - SIMPLIFIED METHOD (No pre-grilling or pre-cooking involved)
Flatten the chicken breast to make it an even thickness all over. Season with salt, pepper and garlic powder and place on a foil-lined baking sheet. Spread the pizza sauce over the top of the chicken then top with the pepperoni, raw mushrooms and green pepper rings. Sprinkle the vegetables with a little more salt if you like. Bake at 400ยบ 15 minutes then top with the mozzarella cheese. Bake another 5 minutes or until the cheese is melted and the chicken is done to your liking

Turkey Burgers
20 oz pkg of 93/7 (Lean) Ground Turkey
1 pkg of Lipton Onion Soup (dry - the sodium is a bit high in this; just an FYI)
1 pkg of Sara Lee Delightful Wheat buns (80 calories)

Mix the ground turkey and onion soup. Let it set in the refrigerator for 30-60 minutes.  Make patties (makes 4-5) and grill.  Each patty is around 120-140 calories + 80 calorie buns = 200-220 calories. 

Southwest Chicken
15-20oz pkg of boneless/skinless chicken breasts
1 can of black beans (optional)
1 can of corn
1 cup of salsa
1 pkg of taco seasoning

Slow cook all of the above ingredients in a crock pot all day.  Shred chicken and serve over Romaine lettuce, rice, in taco shells or alone!  Top with cheese and avocado (or guac).  More calories but good fats!

We ate chicken ALL THE TIME when I was counting calories.

Just put the chicken breasts on low for 6-8 hours or high for 2-4 hours.  Shred.  You can add these to low calorie wraps with lettuce, tomatoes, (Low calorie) salad dressing (Cesar, Southwest, Ranch, etc), for a quick easy meal.  I mentioned serving over lettuce with the SW Chicken above.

We grilled chicken and simply used BBQ sauce and served with fresh veggies and a side salad.

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