Monday, January 31, 2011

Perfect Monday Meals.

On Weight Watchers we track protein, carbohydrates, fat and fiber- this is how we get our food's values.  Throughout the day we also have to consume the following Good Health Guidelines:  two servings of healthy oils (olive, canola, etc), 6 liquids (8 oz. glasses of water is best), take a multi-vitamin, 5-9 servings of fruit and vegetables, two servings of low fat or non fat dairy (milk, cheese, yogurt, etc) two servings of lean protein and whole grains (whole wheat, oats, corn, and rice).

After an indulgent weekend I like to get my week back on track with a great line up of meals on Monday.  Today was perfect as I got in my good health guidelines by eating these three square meals, and a healthy snack.

When I get home from the gym I am starving!  I head straight to the kitchen and make one a couple of things, but this Egg White "McMuffin" sandwich is the best.  It's based on lean protein, with servings of low fat dairy and whole grains.  It's so delicious, and filling!

Egg White "McMuffin"

1 Thomas' Healthy Start whole grain English muffin (8 grams of fiber!, 3 pts)
3 egg whites, splash of milk (1 point)
2 Tbsp, low fat shredded cheddar (I prefer Kraft's 2% sharp cheddar, 1 pt)
10 sprays of I Can't Believe it's Not Butter, and a small pinch of kosher sea salt.

Mix your egg whites and milk in a small bowl.  Spray your non-stick skillet with a healthy fat cooking spray (I use canola) and heat.  Scramble your eggs and top with a sprinkle of salt and the cheese.  Toast your muffin and spray with butter spray.  Assemble your sandwich and serve with a side of fruit, a glass of water, and your multi- vitamin.  Sandwich is 5 Points Plus!

For lunch I had the most healthy and most gorgeous spinach salad.  It was actually leftover from last night's dinner (where my brother commented it was the best salad I had ever made), but I added grilled chicken to make it an entree.  Plus I need more protein at lunch to keep me full.

Splendid Spinach Salad

2 cups baby spinach leaves (washed and laid in your salad bowl)
2 tbsp. chili spiced almonds (made these on Sunday, recipe to follow) (2 pts)
2 tbsp. dried cranberries (2 pts)
2 oz grilled chicken ( I like Trader Joe's Grilled Chicken, already sliced, 2 pts)
2 tsbp. lowfat crumbled goat cheese (1 pt)
sliced mushrooms and onions
For the dressing, 1 tbsp. Fischer & Weiser's Roasted Raspberry Chipotle sauce (find it at Bristol Farms), mixed with 2 tsp. extra virgin olive oil, and 1 tbsp. balsamic vinegar (3 pts total for all of this dressing).  Mix well to combine and drizzle over all.  For a flavor punch I also drizzled some of Rachel Ray's Balsamic Vinegar Reduction (find it at Ralph's).  It only has 20 calories a tablespoon, but I only use a tsp or two, so no points!  The whole salad was 10 points, and worth every one!

My afternoon snack was a Trader Joe's nonfat blueberry Greek Yogurt, layered like a parfait with organic blueberries.  The whole glass was three points!

For dinner tonight , I'm making my yummy Teriyaki Tofu Stir fry.  I kept mine really low carb tonight with just protein and vegetables, but some nights I mix in some brown rice too.  (The microwaveable pouches found at Trader Joe's are awesome- thanks Jax!)

Teriyaki Tofu Stir fry

1/2  pouch of Trader Joe's frozen Asian Stir-fry Veggies (with edamame, 2.5 points)
1/2 cup broccoli florets
1/2 cup sliced bell pepper, any color
3 oz. Trader Joe's Teriyaki flavored Tofu (Already cooked, 3 pts.  I slice this once lengthwise, then eight times the other way yielding 16 pieces.)
2 Tbsp Mr. Yoshida's Sweet Teriyaki sauce (1 pt)

Start by spraying a non-stick skillet with healthy spray oil (I use canola).  Add in all veggies, and cover to cook over medium-high heat.  The steam from the frozen veggies will steam-cook the broccoli and bell pepper.  After 4 minutes, add in tofu and teriyaki sauce.  Cook another two minutes and serve.  To enjoy every bite at a slower pace, eat with chopsticks!

I hope you had a great Monday, and get to make these recipes someday- they deliver every time!


Sunday, January 30, 2011

Day One, BBQ Chicken Chopped Salad

It's a rainy Sunday here in SoCal, so for lunch the weather was making me crave a grilled cheese sandwich and tomato soup.  But then I remembered I had all the ingredients for a great BBQ Chicken Chopped Salad so I chose that instead.  I had a mediocre one at CPK in the Las Vegas airport Friday night, but I knew I could make a better one, and today I did.  I started building my salad as follows:


2 cups lettuce greens, bite size pieces
2 tbsp. cilantro, roughly chopped
1/2 Roma tomato, chopped
1/4 yellow bell pepper, chopped
2 tbsp. yellow corn
2 tbsp. black beans
2 tbsp. low fat shredded cheddar cheese
2 tbsp. low fat homemade ranch dressing
3 oz. grilled chicken
1 tbsp. bbq sauce

I assembled this entree sized salad in my bowl and enjoyed with a glass of sparkling water.  It was delicious and delivered 3 servings of vegetables, and a serving of lean protein.  If you're counting Weight Watchers Points Plus values, it was 7 points.  Between the protein from the chicken, beans and cheese this will definitely keep me full until dinner.

Have a nice day, and see what's on my plate tomorrow!