Monday, March 22, 2010

Grilled Chicken, Broccoli Salad, Baked Sweet Potato

CHICKEN (200 calories per breast)

2 six oz chicken breasts-we got a packet of knorr pesto mix and brushed some of the prepared pesto onto the chicken. Grill on the BBQ for 4 minutes per side. It was delicious!

BROCCOLI SALAD (about 120 calories per serving):
(this makes enough for 2 servings)

3 cups of chopped broccoli (raw)
2 Tbsp diced red onion (more if you like more)
8 grape tomatoes cut in half each
1.5 TBSP dry roasted sunflower seeds
3 TBPS Kraft Miracle Whip Light dressing

Mix all the above ingredients and serve cold. This is a nice summery salad to have and really healthy for you. The original version of this had bacon which adds a nice flavor but I omitted it to save calories.

BAKED SWEET POTATO (about 80 calories per 1/2 potato)

1 sweet potato (I got the kind wrapped in plastic and ready to go in the microwave). Microwave for 7 minutes. Kristi and I split one potato between the two of us. Added a tiny bit of butter and salt and it was good to go!


Rating: This was an awesome healthy meal that we decided we would have OFTEN! We really liked the tastiness of othe chicken, the freshness of the broccoli salad, and the sily sweetness of the potato!

Tuesday, March 16, 2010

Salisbury steaks, Mashed potato with winter squash, Green beans

*picture coming soon*


In a bowl, mix together:
1 lb lean ground beef (10% fat)
1/4 cup ketchup
3 tbsp onion soup mix
1 tsp mrs. dash original table blend

Shape into 4 oval patties. Sprinkle both sides of patties with pepper. Brown patties on stove top for about 1 minute each side and then transfer to a 9X13 baking dish.

Mix together:
1 jar of beef gravy (I used heinz fat free beef gravy)
1 can cream of mushroom soup (I used healthy choice, low fat)

Pour soup/gravy combo over the beef patties. Optional: top with onion slices if you like.

Bake at 350 for 45 minutes.

Calorie count: 230 per salisbury steak patty, 65 calories per 1/2 cup gravy (the amount usually clinging to the green beans and patty)

1 package frozen green beans
I put the green beans directly into the pan with the patties and then pour the gravy over them. They come out yummy baking with the beef!

Calorie count: 40 calories per 1/3 bag

*Mashing the squash in with the potato helps save calories!!
1 Large baking potato
1/2 package (5 oz) of cooked frozen winter squash
1/4 cup skim milk
1 clove garlic, pressed
Salt and Pepper to taste

Bake potato microwave 8 minutes until soft. Peel skin away and discard.
Microwave squash about 3 minutes until heated through.
In a bowl, combine potato, squash, milk, garlic, and salt and pepper and mash with fork or masher. Reheat in microwave if needed before serving. Makes 2 servings.

Calorie count: 142 calories per serving

Rating: This is ultra comfort food at reasonable calories! Totally yummy!