Friday, November 6, 2009

Chicken Tortilla Soup

A 'clear-your-sinuses' soup, served with packaged tortilla chips--almost like a hot salsa.

Three boneless, skinless chicken breasts, cooked and chopped (about 12 ounces after cooking)
1 cup finely grated carrots
1/2 cup celery, finely chopped
2 tbsp olive oil
4 cups water
1 tbsp chili powder
1 tsp paprika
1 tsp crushed red pepper
1 tsp cayenne pepper (or less to taste)
1 tsp oregano
2 tbsp cayenne pepper sauce
1 cup salsa
2 28 oz cans crushed tomatoes
1 15 1/2 oz can red kidney beans, drained, rinsed and pureed
2 cans creamed corn
1 15 1/2 oz can black beans, drained and rinsed


Cook three boneless, skinless chicken breasts. Cool, chop or shred, and set aside.

Finely grate carrots and chop celery. Saute in 2 Tbsp olive oil in a stock pot, just long enough to justify adding the oil. ;)

Add water and seasonings. Simmer over medium heat until veggies are tender.

Add salsa, tomatoes, pureed beans, corn, and black beans. Simmer for at least half an hour, stirring occasionally.

Add chopped chicken. (Or consider adding an additional can of beans and omitting the chicken for your vegetarian friends)

Serve with tortilla chips to help cool the burn.

Freezes well, and may also be made with leftover holiday turkey.

Nutrition Facts: Serving Size 264.0g, about one cup, Calories 156, Total Fat 3.2g, Saturated Fat 0.6g, Trans Fat 0.0g, Cholesterol 15mg, Sodium 558mg, Total Carbohydrates 23.5g, Dietary Fiber 5.9g, Sugars 7.4g, Protein 10.3g, Vitamin A 51%, Vitamin C 18%, Calcium 7%, Iron 13%

Monday, August 31, 2009

Pizza and Weight Loss

I could never stick with a weight loss program that didn't allow me to eat pizza. Often. Just saying.

Now some might advise to steer clear of this food entirely--buck up and use some self control. But my own experience is that such deprivation will ultimately lead to binging and diet failure.

Pizza doesn't need to sabotage weight loss efforts, keeping these things in mind: better choices and portion control.

I've played around with various kinds of crusts--anything from homemade doughs to whole grain tortillas. Today I tried a new one that was pretty good. Kontos Multi-Grain Flatbread. The base of my pizza had 300 calories and 6 whopping grams of fiber. That was a pretty good choice. I topped that simply with some of my homemade sauce, and a measured 1 1/2 ounces of reduced fat mozzarella. Very satisfying. Not sure I needed the whole thing. Perhaps next time I'll eat half with some fresh vegetables. Maybe.

So with some better choices and portion control, no food really needs to be "off limits."

Thursday, August 27, 2009

Even Lower Fat Dill Dip

I had posted a recipe for dill dip, and really wasn't happy with the nutritional values. I've been tweaking it. Here's what I made yesterday, and I think this is going to be the final version.

A quick, easy dip for veggies. (And cubes of rye bread, pretzels, or evil chips for a special treat.)


1 container (pound) fat free sour cream
1/3 cup Smart Balance Omega Plus Light Mayonnaise
4 tsp dill weed, dried
2 tsp lemon juice
1/2 tsp salt
1/4 tsp pepper


Mix all ingredients. Refrigerate for several hours before serving. Serving size: about 2 tbsp.

Nutrition Facts Serving Size 27.6g, Calories 35, Calories from Fat 13, Total Fat 1.5g, Saturated Fat 0.2g, Cholesterol 3mg, Sodium 106mg, Total Carbohydrates 4.1g, Sugars 1.6g, Protein 1.1g, Vitamin A 3%, Vitamin C 1%, Calcium 4%, Iron 1%

Wednesday, August 19, 2009

50 Things You've Never Been Asked

All right, already! Been tagged with this over a half dozen times. Why not? Although in my usual rebellion to the instructions, I'll put the answers on my blog and steadfastly refuse to tag anybody.

1. What color is your toothbrush?
pink. But the electric one is white

2. Name one person who made you smile today:
Elizabeth, my daughter. I think she made me smile. Hard to say. I had a root canal yesterday, and the jaw is a little sore.

3. What were you doing at 8 am this morning?
Hmmmm. I think I was moving stuff around on my farm in Farm Town. Figures.

4. What were you doing 45 minutes ago?

5. What is your favorite candy bar?
Hmmm. Milky Way. No. Kit Kat. No. 100 Grand Bar. No. Peanut Butter Cups. Ack. I love them all. That's my problem.

6. Have you ever been to a strip club?

7. What is the last thing you said aloud?
Something like, "I'm going upstairs to read."

8. What is your favorite ice cream?
chocolate peanut butter cup ice cream

9. What was the last thing you had to drink?
water with a spritz of cranberry juice

10. Do you like your wallet?
LOL. I just got a new one a few weeks ago, and still haven't transferred everything over yet.

11. What was the last thing you ate?

12. Have you bought any new clothing items this week?

13. The last sporting event you watched?
Probably a hockey game. Wow, that was a while ago.

14. What is your favorite flavor of popcorn?
kettlecorn, followed by caramel corn.

15. Who is the last person you sent a text message to?

Might have been Tami, way back in December, trying to find her and Yvette at Disneyland. Not really into texting.

16. Ever go camping?
long time ago

17. Do you take vitamins daily?

18. Do you go to church every Sunday?

19. Do you have a tan?

20. Do you prefer Chinese food over pizza?
nope. Love pizza. That's another part of my problem.

21. Do you drink your soda with a straw?
not at home, no. But we call it pop, and I don't drink much of it anymore.

22. What did your last text message say?
Not a clue.

23. What are you doing tomorrow?
Hopefully email out my proposal, do some writing, a little housework, hit the treadmill.

24. Look to your left, what do you see?
a dusty television

26. What color is your watch?
I don't wear a watch

27. What do you think of when you hear Australia?
tie between kangaroos and Outback Steakhouse. But that's another part of my problem.

28. What is your favorite thing to do with the person you love?
Um, next?

29. Do you go in at a fast food place or just hit the drive thru?
Don't really do much fast food anymore.

30. What is your favorite number?
I'm partial to 13. I know people say it is unlucky, but...

31. Who's the last person you talked to on the phone?
My husband.

32. Any plans today?
Not much.

33. How many states have you lived in?

34. Biggest annoyance right now?
This fly that got into the house

35. Last song you listened to?
Hmmm. Not sure. I think there was something playing at the dentist's office, but I wasn't actively listening.

36. Can you say the alphabet backwards?
Never tried, and not sufficiently motivated to.

37. Do you have a maid service clean your house?
LOL. Only in my dreams.

38. Favorite pair of shoes you wear all the time?
denim slip-ons

39. Are you jealous of anyone?
Yes. Cryptic aren't I? Not seriously seething jealousy. But there are a few writers that I'm a tad jealous of.

40. Is anyone jealous of you?
I've been told so.

41 Do you love anyone?

42. Do any of your friends have children?

43. What do you usually do during the day?
write, clean, cook, waste too much time on the internet

44. Do you hate anyone that you know right now?
Not really hate. There are a few people that I don't want to see or have anything to do with. But I don't wish them ill, which is something I think is part of hatred.

45. Do you use the word 'hello' daily?
Probably not everyday. I do answer the phone with, "hello," but not sure I answer it everyday.

46. What color is your car?
silvery gray

47. Do you like cats?
yes, within reason

48. Are you thinking about someone right now?
no, not really

49. Have you ever been to Six Flags?

50. How did you get your worst scar?
falling, repeatedly, on the same knee.

Well, I can see you've read the post with rapt attention, especially the part about the pink toothbrush. If so, leave a comment.

My question is, if nobody reads these things, how come everybody forwards them?

Monday, August 3, 2009

Vegetable Barley Soup Recipe

A spicy blend of vegetables and grains. We like it this way, but those with a more gentle palette may need to reduce the pepper and hot sauce.


1/2 cup pearl barley
1 tbsp olive oil
1 cup green peppers
1/2 cup diced celery
1 cup grated carrots
6 cups water
1 Bay leaf
1 tsp celery salt
1 tsp paprika
1 1/2 tsp pepper (or to taste)
1 tsp salt
1/2 tsp turmeric
14 1/2 oz petite diced tomatoes
1 cup tomato puree
15 1/2 oz kidney beans, drained and pureed
1 pound frozen mixed vegetables (corn, carrots, green beans, and lima beans)
2 tbsp sugar
1 tsp basil
2 tsp oregano
2 tbsp hot sauce (or to taste)


Rinse barley and boil in a large amount of water over high heat for 30-40 minutes. Drain and rinse. Set aside.

In a soup pot, saute green peppers, celery, and carrots in olive oil for several minutes over medium heat. Slowly add water. Add bay leaf, salt, pepper, celery salt, paprika, and turmeric. Bring to a boil. Reduce heat to medium and simmer for 30 minutes.

Puree the kidney beans in a food processor or blender. (These will thicken the soup.) Add pureed beans, mixed veggies, tomatoes and tomato puree to soup, along with the remainder of the seasonings. Simmer for one hour on medium until flavors are mixed and veggies are tender.

Makes 15 servings.

Nutrition Facts: Serving Size (1 cup) 228.3g, Calories 175, Total Fat 1.5g, Saturated Fat 0.2g, Cholesterol 0mg, Sodium 239mg, Total Carbohydrates 32.9g, Dietary Fiber 8.1g, Sugars 5.4g, Protein 8.9g, Vitamin A 59%, Vitamin C 25%, Calcium 5%, Iron 17%

And I have a picture for you, but apparently HughesNet, otherwise known as the worst internet provider in the world, has decided I no longer need to upload photos. The connection is interrupted every time I try. I'll upload the photos when I'm on a better connection.

Wednesday, July 29, 2009

Simple Cole Slaw

A quick throw-together side dish. A little high in fat, but low in saturated fat and cholesterol.


1 cup Omega Plus Light Mayonnaise
1 (14 oz) package precut Cole Slaw mix
1/3 cup sugar
1/4 cup cider vinegar


Wisk mayonnaise, sugar, and cider vinegar together. Pour over cole slaw mix. Stir well, and refrigerate before serving.

Serving size: 1/2 cup

Nutrition Facts: Serving Size 95.4g, Calories 148, Total Fat 9.0g, Cholesterol 10mg, Sodium 245mg, Total Carbohydrates 15.3g, Dietary Fiber 1.2g, Sugars 10.1g, Protein 0.6g, Vitamin A 18%, Vitamin C 35%, Calcium 2%, Iron 0%

Monday, July 27, 2009

Buffalo Chicken Pizza

Portion control is the key. One slice of this, with a few fresh vegetables, is a meal.


Pizza Dough (with whole wheat,) prepared according to recipe
1 tbsp olive oil (separated)
2 boneless, skinless chicken breasts, trimmed and cut into small pieces, about 15 oz
1 tbsp Smart Balance Buttery spread
1/4 cup Hot Sauce
1/4 cup blue cheese dressing
6 oz mozzarella cheese


Prepare pizza dough according to recipe.

Oil large pizza pan with one tsp olive oil. Stretch dough to fit pan. Set aside to rise in a warm place, 30-60 minutes.

Cut 2 boneless, skinless chicken breasts into bite-sized pieces. Heat remaining 2 tsp olive oil in a pan at medium heat. Cook chicken until no longer pink.

Add Smart Balance and hot sauce to chicken. Toss to coat.

Spread blue cheese dressing onto unbaked crust. Add chicken and sauce. Sprinkle with mozarella cheese.

Bake at 400 degrees for 15-20 minutes. Makes 8 generous servings.

Nutrition Facts: Serving Size 178.7g, Calories 422, Total Fat 16.2g, Saturated Fat, 5.2g, Cholesterol 60mg, Sodium 445mg, Total Carbohydrates 40.5g, Dietary Fiber 1.6g, Sugars 0.6g, Protein 26.8g, Vitamin A 5%, Vitamin C 9%, Calcium 18%, Iron 18%

Saturday, July 25, 2009

Getting to Know You

Yes, I got tagged with that facebook note. Thought I'd answer it on my blog instead. I'm just odd that way. And if you're my friend and upset that I didn't tag you--I didn't follow those instructions either. Consider yourself tagged.

1. What time did you get up this morning? 5:15 AM

2. How do you like your steak? Medium-well

3. What was the last film you saw at the cinema? Can't remember. It was a loooooong time ago. Back in the 80's, I think.

4. What is your favorite TV show? Monk.

5. If you could live anywhere in the world where would it be? Hmmm. I'm pretty satisfied where I am. The winters are cold, but I don't do well with heat.

6. What did you have for breakfast? Coffee and lemon blueberry muffins

7. What is your favorite cuisine? Amish. Broasted chicken with mashed potatoes and gravy, dressing, noodles. And a stop at the bakery to pick up a giant cinnamon roll.

8. What foods do you dislike? Most seafood. Chinese food.

9. Favorite Place to Eat? Hmmm. There are so many. Ihop, Cracker Barrel, but then there are local place I love too. This quiz is making me hungry!

10. Favorite dressing? Should I assume this means salad dressing? If so, sweet and sour.

11.What kind of vehicle do you drive? Ford Taurus.

12. What are your favorite clothes? Can often be found in denim skirts and knit shirts.

13. Where would you visit if you had the chance? Florida or California, but only during the winter. I've enjoyed every time I've gone.

14. Cup 1/2 empty or 1/2 full? Depends on what's in the cup.

15. Where would you want to retire? Would like to live right here, but travel more. Maybe a motor home.

16. Favorite time of day? mid-morning

17. Where were you born? North Tonawanda, NY

18. What is your favorite sport to watch? hockey, followed by football.

19. Who do you think will not tag you back? Everybody--I don't tag. LOL.

20. Person you expect to tag you back first? I just don't get into this tagging stuff. Fill out the form if you want. If not delete it--no sweat.

21. Who are you most curious about their responses to this? Not a clue.

22. Bird watcher? Except hawks and such. They're amazing, and a little scary.

23. Are you a morning person or a night person? Neither.

24. Do you have any pets? Three cats--Soot, Ash, and Scruffy

25. Any new and exciting news you'd like to share? I'm doing this when I should be writing.

26. What did you want to be when you were little? How little? When I was a school girl, I would have liked to become an archeologist, earlier...maybe an Indian.

27. What is your best childhood memory? Chicken dinners.

28. Are you a cat or dog person? Cat.

29. Are you married? Yes.

30. Always wear your seat belt? Of course.

31. Been in a car accident? Yes

32. Any pet peeves? Drivers who zoom around curves while crossing the yellow line.

33. Favorite Pizza Toppings? Pepperoni

34. Favorite Flower? Not partial to flowers--allergies.

35. Favorite ice cream? peanut better cup, followed closely by cookie dough and cookies and cream

36. Favorite fast food restaurant? Five Guys, followed closely by Chick Fil-a

37. How many times did you fail your driver's test? Never

38. From whom did you get your last email? Facebook, telling me I was tagged again in the note "Getting to Know You."

39. Which store would you choose to max out your credit card? Barnes and Noble.

40. Do anything spontaneous lately? No. Maybe I should plan something spontaneous.

41. Like your job? Yes.

42. Broccoli? Ewww.

43. What was your favorite vacation? Hmmm. California was rather nice.

44. Last person you went out to dinner with? My daughter.

45. What are you listening to right now? My air conditioning?

46. What is your favorite color? Blue

47. How many tattoos do you have? Never in a million years.

48. How many are you tagging for this quiz? 0

49. What time did you finish this quiz? 2:37 pm

50. Coffee Drinker? Mostly decaf.

Friday, July 24, 2009

Pizza Dough (With Whole Wheat) Recipe

Forms a nice crunchy base for a variety of pizza toppings


1 cup whole wheat flour
2 1/4 cups white flour
2 tsp olive oil
1 1/8 cup water (plus 2 Tbsp)
1 1/2 yeast


Add all ingredients to a breadmaker, as specified by the manufacturer. Run on dough cycle.

Removed and let rest for 30 minutes. Roll into circle, and stretch onto large, lightly oiled pizza pan. Let rise for 30-60 minutes in warm place.

Add toppings. Bake for 15-20 minutes at 400 degrees.

Makes 8 generous servings.

Nutrition Facts: Serving Size 85.2g, Calories 195, Total Fat 1.6g, Saturated Fat 0.2g, Cholesterol 0mg, Sodium 2mg, Total Carbohydrates 38.8g, Dietary Fiber 1.4g, Sugars 0.1g, Protein 5.2g, Vitamin A 0%, Vitamin C 0%, Calcium 1%, Iron 13%

Tuesday, July 21, 2009

"Banana Bread" Oatmeal Recipe

A filling, delicious start to the day. (And fiber-filled too!)


1 cup water (or less, if you like your oatmeal thicker)
1/2 cup quick oats
1/8 tsp salt
1/4 tsp cinnamon
2 tbsp sugar
1 banana, peeled and mashed


Bring water to a boil in a small saucepan. Add sugar and salt. Add oatmeal, mashed banana, and cinnamon.

Reduce to low and cook until desired consistency is reached.

Allow to cool slightly before eating.

Makes one generous serving.

Nutrition Facts: Serving Size 422.4g, Calories 359, Total Fat 3.1g, Saturated Fat 0.6g, Cholesterol 0mg, Sodium 301mg, Total Carbohydrates 80.3g, Dietary Fiber 7.5g, Sugars 40.0g, Protein 6.7g, Vitamin A 2%, Vitamin C 17%, Calcium 4%, Iron 12%

Tuesday, July 14, 2009

Dill Dip

A quick, easy dip for veggies. (And cubes of rye and pumpernickel bread for a special treat.)

1 cup reduced fat sour cream
1/4 cup Smart Balance Omega Plus Light Mayonnaise
2 tsp dill weed, dried
1 tsp lemon juice
1/4 tsp salt
1 pinch pepper


Mix all ingredients. Refrigerate for several hours before serving.

Nutrition Facts: Serving Size 1 tablespoon, Calories 27, Total Fat 2.4g, Saturated Fat 0.9g, Cholesterol 6mg, Sodium 57mg, Total Carbohydrates 1.0g, Protein 0.4g, Vitamin A 1%, Vitamin C 0%, Calcium 1%, Iron 1%

Monday, July 13, 2009

Buffalo Chips

An 'oven fried' version of the spicy Buffalo-style seasoned potatoes.


2 pounds baking potatoes
1 tbsp Smart Balance buttery spread (melted)
2 tbsp Frank's Red Hot Sauce
1/2 tsp salt
1/2 tsp celery salt
1/2 tsp pepper
1/2 tsp paprika
1 tbsp olive oil


Wash baking potatoes well, and cut into long planks, leaving skin intact.

Melt smart balance, add hot sauce and seasonings. Pour over potatoes, and toss until well coated.

Pour olive oil into large baking dish, and coat well. Add potatoes.

Bake at 450 degrees for 20 minutes. Turn and bake for an additional 20-30 minutes.

Four servings.

Nutrition Facts Calories 254, Total Fat 5.0g, Saturated Fat 0.9g, Cholesterol 0mg, Sodium 528mg, Total Carbohydrates 48.4g, Dietary Fiber 5.2g, Sugars 2.8g, Protein 5.8g, Vitamin A 6%, Vitamin C 46%, Calcium 4%, Iron 14%

Friday, July 10, 2009

Lemon Blueberry Oatmeal

A great way to add a new taste to oatmeal.


3/4 cup water
1 tbsp sugar
1 tbsp lemon juice
1/4 tsp lemon zest
1 pinch salt
1/2 cup quick cooking oats
1/4 cup blueberries

1/2 tsp lemon juice
1 tbsp powdered sugar


In a small saucepan, boil water. Add sugar, lemon juice, zest, and salt. Stir until all sugar is dissolved. Remove from heat.

Stir in quick oats. Mix well. Stir in blueberries.

Mix 1/2 tsp lemon juice with powdered sugar. Drizzle over the top.


Nutrition Facts: 1 serving (294.8g), Calories 260, Total Fat 2.8g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 164mg, Total Carbohydrates 55.2g, Dietary Fiber 5.1g, Sugars, 24.9g, Protein 5.7g, Vitamin A 0%, Vitamin C 20%, Calcium 3%, Iron 11%

Wednesday, July 8, 2009

Oatmeal Stawberry Muffins


1 1/4 cup bread flour
1 cup quick oats
1/2 cup sugar
1 Tbsp baking powder
1/2 tsp salt
1 tsp cinnamon
1 egg white
3/4 cup skim milk
1/4 cup Smart Balance oil
1 1/2 cup strawberries, sliced
1 Tbsp sugar (topping)
1/2 tsp cinnamon (topping)


Combine dry ingredients in large bowl. Add egg white and milk. Stir.

Fold in strawberries. Distribute batter evenly in 12 muffin cups that have been sprayed with nonstick cooking spray.

Combine cinnamon and sugar for topping. Sprinkle evenly on each muffin.

Bake at 400 for 15-20 minutes.

Nutrition Facts: Serving Size: one muffin (56 g) Calories 159, Total Fat 5.3g, Cholesterol 0mg, Sodium 103mg, Total Carbohydrates 26.2g, Dietary Fiber 1.6g, Sugars 10.4g, Protein 2.7g, Vitamin A 3%, Vitamin C 18%, Calcium 7%, Iron 6%

Tuesday, July 7, 2009

Pizza Sauce (Onion/Garlic-free)

A spicy sauce that will pack a punch, without putting on the pounds.


1 1/2 cup tomato puree
2 tbsp olive oil
2 tsp sugar
2 tsp oregano
1 tsp Italian seasoning
1 tsp paprika
1/2 tsp basil
1/2 tsp salt
1/8 tsp red pepper flakes


Mix all ingredients. No pre-cooking required.

Use to top whole-wheat pitas, tortillas, English muffins, or crust of your choice.

Nutrition Facts: Serving Size 15.1g (one tablespoon) Calories 16, Total Fat 1.1g, Saturated Fat 0.1g, Cholesterol 0mg, Sodium 45mg, Total Carbohydrates 1.6g, Dietary Fiber 0.3g, Sugars 1.0g, Protein, 0.2g, Vitamin A 2%, Vitamin C 2%, Calcium 0%, Iron 2%

And yes, you can make this recipe fat free by omitting the olive oil, but consider that olive oil is a good source of healthy fat.

Saturday, July 4, 2009

Poultry Dressing

A great dressing for turkey, chicken, or just anytime. If this doesn't seem healthy to you, consider the original recipe contained two sticks of butter, two eggs, and probably about one third of the veggies.


1 King sized loaf white bread, (1 lb, 6oz)
2 cups shredded carrots
1 cup finely diced celery
3 tbsp Smart Balance buttery spread (or butter)
1/2 cup water (or use extra butter and omit)
1 cup skim milk
3 egg whites
1 tsp salt
1/2 tsp celery salt
1 tsp pepper
1 tsp paprika


Cube one king size loaf white bread (1 lb 6 oz). If bread is too fresh to cube, fan open and expose to air for 30 minutes before cutting.

Melt Smart Balance in saute pan. Add carrots and celery, and 1/2 cup water. Simmer for 20-30 minutes on medium, or until veggies are tender and most liquid is evaporated.

Add remaining ingredients to bread cubes and toss.

Fold in veggie mixture and stir until well mixed.

Spread into a 2 inch deep layer and bake for at least two hours at 350 degrees.

Makes 8 servings (approximately 1/2 cup) Calories 256, Total Fat 4.6g, Saturated Fat 1.2g, Cholesterol 1mg, Sodium 921mg, Total Carbohydrates 44.5g, Dietary Fiber 3.1g, Sugars 6.6g, Protein 8.8g, Vitamin A 101%, Vitamin C 4%, Calcium 17%, Iron 18%

Lemon Blueberry Muffins

A lemon blueberry muffin with the health of oatmeal.


1 1/4 cup flour
1 cup quick cooking oats
1/2 cup sugar
1 tbsp baking powder
1/2 tsp salt
1/2 tsp lemon zest
1 tbsp lemon juice
1 cup skim milk
1 egg white
1/4 cup Smart Balance oil
1 cup blueberries


Combine dry ingredients in a large bowl.

Combine egg white, oil and lemon juice, stir into mixture. Stir in milk, just until moistened. Do NOT add blueberries. (They tend to clump together, and then you have a mass of baked fruit in some muffins, and hardly any in others.)

Distribute muffin batter evenly 12 prepared muffin cups, sprayed with nonstick cooking spray. Distribute blueberries evenly into muffin batter.

Bake at 400 degrees for 15-20 minutes.

Nutrition Facts Makes 12 muffins. Serving size one muffin (71.0g), Calories 162, Total Fat 5.3g, Saturated Fat 0.4g, Cholesterol 0mg, Sodium 112mg, Total carbohydrates, 26.4g, Dietary Fiber 1.4g, Sugars 10.7g, Protein 3.3g, Vitamin A 4%, Vitamin C 3%, Calcium 9%, Iron 6%

Spicy Rice

A spicy side dish to go with that Mexican meal (and a way to sneak in a couple more grams of fiber too)


1 cup brown rice
2 1/2 cups water
1/2 cup tomato puree
1 tsp salt
1 tsp pepper (or less to taste)
1/2 tsp chili powder
1/4 tsp cayenne pepper


Measure all ingredients into a covered microwaveable dish.

Microwave on high for five minutes, then on medium (50%) power for thirty minutes, or until most liquid is absorbed and the rice is the desired consistency.

Stir and serve.

Nutrition Facts Makes 5 servings of approximately 1/2 cup. Serving Size 159.8g, Calories 149, Total Fat 1.1g, Saturated Fat 0.2g, Cholesterol 0mg, Sodium 479mg, Total Carbohydrates 31.7g, Dietary Fiber 2.0g, Sugars 1.2g, Protein 3.4g, Vitamin A 5%, Vitamin C 5%, Calcium 2%, Iron 7%

Potato Carrot Zucchini Medallions

A mini potato pancake packed with extra veggies. Put down the tater tots.


1 cup zucchini, shredded
1 1/2 cup potato, shredded
1 cup carrots, shredded
2/3 cup flour
1 tsp salt
1 tsp celery salt
1 tsp pepper
1 tsp parsley
1 egg white
1 tbsp Smart Balance oil


Add oil to griddle and preheat. (Electric griddle at 350 degrees.)

Toss shredded veggies with flour.

Add seasonings and egg white and stir well.

Drop by rounded tablespoons onto hot griddle and flatten slightly. Brown on both sides.

Serving size: 4 medallions. Makes approximately 6 servings.

Nutrition Facts: Serving Size 79.7g, Calories 99, Total Fat 2.6g, Saturated Fat 0.2g, Cholesterol 0mg, Sodium 415mg, Total Carbohydrates 16.6g, Dietary Fiber 1.6g, Sugars 1.4g, Protein 2.9g, Vitamin A 64%, Vitamin C 14%, Calcium 2%, Iron 6%

Friday, July 3, 2009

Summer Meatloaf

Meatloaf made a little lighter with the addition of zucchini, which allows you to use a leaner beef without drying out the loaf.


1 pound lean ground beef
1 cup zucchini, coarsely grated
1/2 cup skim milk
1/2 cup bread crumbs
1/2 cup carrots, finely grated
1 egg white
1/2 tsp salt
1 tsp Italian seasoning
1/2 tsp dried parsley
1/4 tsp pepper
1/4 cup grated Parmesan cheese
1/2 cup tomato puree (optional)


Grate carrots and zucchini. (I use a food processor)

Combine all ingredients. Pack into a loaf pan.

Bake at 350 for 1 1/4 - 1 1/2 hours. (Check with a meat thermometer)

Spoon tomato puree over the top during the last half hour of baking, if desired.

Also makes good meatballs. Just reduce the cooking time.

Makes 8 servings. Serving Size 123.8g, Calories 166, Total Fat 5.0g, Saturated Fat 2.0g, Cholesterol 54mg, Sodium 304mg, Total Carbohydrates 8.4g, Dietary Fiber 1.0g, Sugars 2.6g, Protein 20.8g, Vitamin A 26%, Vitamin C 8%, Calcium 8%, Iron 14%

An Introduction

Hi, I'm Barb. And I'll be using this space to blog my weight loss journey. I need to lose over a hundred pounds, but right now, a 100 pound loss is my goal.

And here you will find details of my success, my setbacks (and there will be some of those), as well as original recipes and diet and exercise tips.

Come lose with me!