Mediterranean Chicken

First time sauteing chicken. It didn't turn out how I imagined, because I think I overcooked the chicken. Anyway, it has potential!

Ingredients:
-Boneless, skinless chicken breast, cut into 1-2" pieces
-Cannellini beans
-Fresh spinach
-Cherry tomatoes
-Fresh mushrooms
-Balsamic vinegar
-Olive oil (for sauteing)

Hodgepodge

This is kind of random. I bought the stuffed mushrooms from Kroger. And then made an egg scramble, keeping the Mediterranean theme. Eggs are easy & always pick-up the flavor of what you cook it with. And a good source of cheap protein. Don't freak out about using the yolk, it's packed full of nutrients. But if you're watching calories, you may want to use egg whites only.

Ingredients:
-2 Mediterranean stuffed mushrooms (from Kroger)
-2 large eggs
-fresh spinach
-1/4 c light feta
-1 serving turkey pepperoni

Total calories: 383

MetroMint

Want something other than water? MetroMint has several different flavors, Chocomint, Peppermint, Spearmint, Cherrymint, Lemonmint, Orangemint. No artificial sweeteners and just a hint of flavor. They can be found at Fresh Market, Whole Foods, Lowes off Strickland & World Market. Refreshing!

Greek salad & turkey sandwich

Getting back on my spinach salads (spinach is a great source of calcium, btw). And a grilled turkey sandwich. I made my turkey sandwich like a grilled cheese with some olive oil spray.

Salad ingredients:
-Organic spinach
-grape tomatoes
-1 serving Trader Joe's light feta
-sliced pepperoncini
-Maple Groves Fat-Free Balsamic Vinaigrette

Sandwich ingredients:
-2 slices French bread from bakery
-2 slices Applegate smoked turkey
-1/2 serving Trader Joe's light feta
-a few grape tomatoes

Total calories: 525

Crockpot creation continued...

Again, the crockpot rules! Ask for one for Christmas. This is Mexican-inspired. Cook on high 1 hour. Low for 6. And you have lunch to go.

Ingredients:
-4 boneless, skinless chicken breasts
-1 can black beans
-1/2 c salsa
-1 can corn
-1/2 c dry quinoa
-1 c water

Total calories: 322

Snack ingredients:
-2 tbsp hummus
-3/4 c grape tomatoes

Total snack calories: 135 (and Starbucks tea)

Indian inspired crockpot chicken

I'm pretty lazy when it comes to cooking. It's more like putting things together. So the crockpot is right up my ally. Layer chicken, brown rice & sauce in crockpot. Cook on high for 1 hour. Low for 6. Done and done.

Ingredients (for 5 lunches):
-5 boneless, skinless, chicken breast
-1/2 c brown rice per serving (left-over from Chinese take-out)
-1 jar Seeds of Change Jalfrezi sauce

Total calories: 342

Crab quesadilla

Tortillas are very versatile. One day a burrito. Then next a quesadilla. I used canned crab in this one. Again, dinner in under 10! Heat the tortilla up in the skillet to make it soft. And use an olive oil spray in a non-stick pan to make clean-up a breeze.

Ingredients:
-Salsa
-Trader Joe's Whole Wheat Flax tortilla (great fiber source)
-Canned crab
-1 slice cheddar cheese
-Refried black beans

How many ways can you use a tortilla?

Healthy Mexican is super easy and fast to make. Steam the tortilla in the microwave for a few seconds to make it roll-up easily & stuff with chicken, beans, fish or some other lean meat. Try some sauteed onions & peppers for filling, just watch the cheese! You can kill a healthy meal in a sec by smothering with cheese. Dinner in under 10 minutes. Love it!

Ingredients:
-Trader Joe's Whole Wheat Flax tortilla
-Salsa verde
-Refried black beans
-Parmesan cheese
-Shredded chicken breast (made in crockpot)
-1 slice low-fat cheddar cheese

Broccoli Slaw

Here's another client creation. Pre-bagged broccoli slaw with cubed apple, Trader Joe's Omega Trek Mix & Newman's Own Low-Fat Sesame Ginger dressing. Very delightful & filling.

100 Calorie Pack Almonds

What a great little snack a client shared with me. Hits that crunchy, sweet craving perfectly. And you just gotta love the portion control too.

Grilled cheese & lentil soup

When the weather turns cooler, and I'm short on time, soup & a sandwich is a staple. Here's lentil soup with a tomato & grilled cheese sandwich. I always use spray olive oil for grilling the sandwich.

Ingredients:
-1 can Progresso Lentil soup
-1 slice Trader Joe's Tuscan Pane Italian bread
-1 slice tomato
-1 slice low-fat American cheese

Bangkok House, part 3

Another dish my husband ordered at Bangkok House. Thai Poh Tak (Hot & sour seafood soup with mushrooms, tomato & lemon grass). Yummy (and healthy)!

Bangkok House, part 2

Another place to try if you like Thai and are staying in Myrtle Beach. It's off Kings Highway as well and is called Bangkok House. Don't expect great service. Just be patient, the food is worth it. And be ready to order everything you want when the owner comes to you. She's likely not to come back.

Here's what I had:
-Ginger tofu w/ ginger roots, mushrooms, green onions, carrots & jalapenos

Bombay at the Beach

If you ever go to Myrtle Beach, and love Indian food, check out Bombay at the Beach on Kings Highway. Here's what I had:

-Vegetable samosa
-Basmati rice
-Jodhpur Lentils (yellow lentils)
-Vegetable jalfrezi
-Tofu w/ vegetables

Pumpkin yogurt

This is delicious! I used non-fat greek yogurt (Fage is my favorite) and added pumpkin butter to it. Then dumped the Trader Joe's trail mix packet in it. Done and done.

Ingredients:
-1 c Fage 0% Greek yogurt
-1 tbsp pumpkin butter
-1 packet of Trader Joe's Omega Trek Mix

Total calories: 330

Pumpkin Oatmeal

Just had the best breakfast! Oatmeal flavored with pumpkin butter & walnuts. Farm fresh eggs (dark yolks!) with a buttered english muffin. Life is good.

Ingredients for oatmeal:
-1/2 c old-fashioned oats
-1/4 c skim milk
-1/2 c water
-1/4 c walnuts
-1 tbsp pumpkin butter

Ingredients for rest of meal:
-2 eggs
-1 light English muffin
-1 tbsp light butter

Total calories: 704

Steel-cut oats

A make-before breakfast you can pop in the microwave and heat up before you rush out the door. I made 4 servings of steel-cut oats (1 cup) on the stove for the week, divided it up, added a little milk, berries and nuts in the morning before reheating. Steel-cut oats have a little crunch compared to old-fashioned oats. And reheat very well in the microwave. Don't try to make them in the microwave. It doesn't work.

Ingredients:
-1/4 c steel-cut oats
-blueberries
-1/4 c pecans
-skim milk
-cinnamon

Party bar

I have found a great bar for a snack. I'm not a fan of protein bars or pre-packaged bars since most of them have an ingredient list way too long, too much sugar or just plain taste bad. These were created by a couple who own Phase II Personal Training in Cary. To order click the link in the title. Melissa uses soy flour, whole wheat flour, oats, oat bran, dried cherries, non-fat plain yogurt, walnuts, pecans & cinnamon in each bar. There is NO ADDED SUGAR and they are only 95 CALORIES! Sweet!

Nutritional info per bar:
Calories: 95
Carbs: 7 g
Fiber: 3 g
Protein: 10 g

Curry Vegetable Frittata

Super easy frittata. Spiced it up with some curry powder.

Ingredients:
-2 large eggs
-4 egg whites
-1/2 bag frozen stir-fry vegetables
-curry powder
-1/2 c grated Parmesan cheese

Total calories (makes 4 servings): 110

Eggplant Lasagna

Click the title to see the recipe. I added noodles, portabello mushrooms, capers, green peppers to the original recipe. And used light provolone & asaigo cheese instead of mozzarella, since I already had some in the frig. The Trader Joe's Sweet Basil Pesto Chicken & Turkey Sausage was quite good. I thoroughly enjoyed this dinner!

Ingredients (makes 4 servings):
-Trader Joe's Sweet Basil Pesto Chicken & Turkey Sausage
- 1 tablespoon Olive Oil
- 3 cloves Garlic, minced
- 1 cup canned crushed tomatoes
- 1 1/2 teaspoons dried basil
- 1 1/2 teaspoons dried oregano
- 1 medium eggplant, sliced very thin
- portabello mushrooms
- 1/2 jar capers
-1 green pepper
-2 servings lasagna noodles
-2 servings light provolone
-1 serving asiago cheese

Total calories: 490 (lasagna 320; sausage 170)

Tea addict

I told you I love tea. Here's the proof!

Crockpot chicken (once again)

Seriously. Need to take a break from the crockpot. I think I only ate one of these meals. I used homemade canned tomatoes & peppers (thanks Mom!), Barilla Plus penne and boneless, skinless chicken breast. It was good, but need something different! Maybe I'll start doing soups & chilis now that it's not so blazing hot out. Any crockpot ideas are welcome!

Herbed cottage cheese

This was so quick & easy. Use low-fat cottage cheese, add fresh chives, dried dill & parsley and done! Can eat as is for a great source of protein or use as a dip with whole-wheat toasted pita bread.

Ingredients:
-1/2 c low-fat cottage cheese
-fresh chopped chives
-dried dill
-dried parsley

Total calories: 80

Cucumber, tomato & basil salad

I love this time of year! Especially when my clients give me tomatoes from their gardens. Can't beat it. Fresh tomatoes & cucumbers are in abundance. Chop up some fresh basil and drizzle with balsamic vinaigrette and you have a refreshing summer salad in minutes.

Ingredients:
-1/2 c tomatoes
-1/2 c cucumbers
-Fresh basil
-3 tbsp Maple Groves Balsamic Vinaigrette

Total calories: 40

Nothing like a good sandwich.

I was on a sandwich kick last week. I used canned grilled artichokes & zucchini from Harris Teeter, grilled portabello mushrooms, light provolone cheese, tuna-in-water with balsamic vinaigrette on Italian bread, toasted from Trader Joe's. The canned veggies are in oil, so I soak them up with paper towels or else the sandwich becomes soggy and greasy.

Ingredients:
-1 serving canned grilled artichokes
-1 serving canned grilled zucchini
-1 serving light provolone cheese
-2 servings Tuscan Pane Bread (Trader Joe's)
-1/2 can tuna-in-water
-1 serving Maple Groves Fat-Free Balsamic Vinaigrette

Total calories: 550