Shopping staples

These are things I normally have in house. (store bought items)

 

Chicken Stroganoff

Chicken Stoganoff

16 oz chicken breast          1 container plain greek yougart
1sm onion diced                3 cloves garlic chopped
1/2 pack 4oz Fat Free Cream Cheese       S&P
1 tbsp italian seasoning     4 tsp worcestershire sauce
1 tbsp dried parsley           1 tsp red pepper flakes
1/2 c skim milk

Heat large skillet up to medium high heat. Spray with pam and sear chicken on both sides till golden brown. Cut chicken into 1 inch squares and put into crock pot (could leave whole and serve that way). Add remaining ingredents. Cook on low for 4 hours. If cooking longer may want to add 1/4 cup water.
I cooked 1 serving of no yolk egg noodles and added to pot or could eat plain or on top of steamed brown rice. Could even eat as sandwich. Enjoy!

 About 2 hours in cooked.

 After about 4 hours cooking and added noodles

Mini taco salad

Mini Taco Salad

Ingredents

package of wonton wrappers      1 pound of ground beef

Fat Free cheddar cheese     1 package of taco seasoning

shredded luttice    chopped tomato

taco sauce   light sour cream

chopped onion    other taco toppings

First you will brown your ground beef. You could also use boco meat or ground turkey or ground chicken whateve you want. Then mix in your taco season. (just follow directions on package) Spray muffin pan with pam. Place the wonton wrappers in each cup then spray top with pam. Spoon about 1 spoonfull of taco meat into each cup. Sprinkle with bit o cheese. Bake at 350 degrees for 4-6 minutes till crispy. then top with your individual taco salad toppings. Enjoy!

Enchilada Soup

Ingredents
2 cans Cream of Chicken       1 1/2c skim milk
2 cans enchilada sauce           1c FF cheddar cheese
2c cooked chopped/shredded chicken

Directions
Bake chicken breasts and shred/chop. Dump all ingredents in pot. Cook until cheese is melted and soup is warm. Serve with tortilia chips or not.

Nutritional Value
Serving Size 2 ladle fulls
Calories 230   Fat 5.9g Carbohydrates 20.3  Sugar 6.4g  Sodium 1270mg  Protein 24.4g

Parmesan chicken wrap

Parmesian Chicken Wrap

8 oz chicken breast cooked, shredded      1c marinara
6 egg roll wrappers                                   1c baby spinach
1/2c FF Mozzarella cheese                       1/4c Parmesian Cheese

Lay out 6 egg roll wrappers. Evenly place your spinach on each. Then the cheese. Mix your chicken with marinara sauce and spread on top of cheese.

Fold and roll each wrapper in to egg roll shape. Use a touch of water on edges to make stick together. Spray with pam and place on baking sheet. bake on 400 degrees for about 15 minutes.

White chicken chili

White Chicken Chili

14 oz chicken Broth                    15oz can white beans

16oz can diced tomatoes             2 cans diced tomatoes with chilis(used small cans of RoTel)

1lb diced cooked chicken            1 onion chopped

1/2 tsp oregano                           1/2 tsp cumin

2 cloves minced garlic                 1 can corn

Saute garlic and onion. Pour into pot with broth, tomatoes, chilis, and spices. Bring to boil and let simmer for 10 minutes. Add chicken, corn and beans simmer for 5 minutes. Serve.   I added saltines and ff cheddar to my bowl which added  84calories 9.7g protein to my chili.

Spinach chicken bake

1 lb baked/shredded chicken breast (could cut down to 8oz)   2c. fat free mozzarella cheese

1/2 c part skim ricotta cheese   3c. frozen spinach (squeezed and rinsed)

1c. salsa

Mix mozzarella and ricotta in bowl. Layer chicken, then spinach then cheese, then salsa. Repeat. I had extra chicken so put layer on top. Cover with foil and bake at 350 for 25-30 minutes. I used round casarole dish.

I have also made this before using tortilia shells and tortilla chips on top. and using monteray jack instead of ricotta. 327 cals 38.4g protein to be honest tastes the same the lower calorie way. Also the tortillia shell i put on bottom stuck to the dish, so it wasnt used. that is reflected in cals.

Chicken Parmesian

1 chicken breast, 1/4 cup parmesian cheese or 1 slice, 1 tbsp marinara sauce.

layer in pan, bake 350 degrees 30 min.

175 calories 29g protein.

Buffalo chicken wrap

Buffalo Chicken Wraps

10 sheets of Phyllo Dough               4-5oz baked/shredded Chicken Breast

1/3 c. Franks Red Hot Sauce        1c. 4oz crumbled Blue Cheese

1c. dry cole slaw

BIG NO NO I LEARNED DO NOT SET OUT YOUR PHYLLO DOUGH UNTIL YOU ARE READY TO ASSEMBLE. IT WILL DRY OUT AND CRUMBLE!!!

Ok. bake and shred your chicken breast. Then mix with the Franks. (best hot sauce ever by the way!) On Phyllo dough, I sprayed pam on 1 sheet then layed another on top. I then cut about 1 1/2 inchs off on long end. then cut it into 2 even pieces. Repeat until you get 10 wraps. Place chicken, cheese, and cole slaw on wrap then roll. After rolled spray with pam. bake 400 degrees for 10-15 minutes.

1 wrap is 94 calories, 4.5g fat, 9g carbs, and 4.8g protein.

Other foods I eat.

This is where I will be posting pics of other things I eat for the weekly food posts so you can see pics. Will post more as I go.
Chicken, Mushroom, onion, and spinach Stir Fry (build your own bowl, I dont get carb) from Lo-Cal Cafe

Steamed Asparagus. (pam in pan, put in pan, sprinkle with season salt, pour about 3/4c water in, cover and cook for 10 min with lid on.)

Garlic Chicken

my go to foods

For a while now, I have been just having a cheese stick for breakfast. Sometimes in my lunch or later snack too. I have the Cheeseheads Light Cheese Sticks. They are 60 calories, 25 cals from fat, 2.5g fat, 1.5g sat fat, 10mg cholesterol, 230mg sodium, 1g carbohydrate, and 8g protein.

For my evening snack I normally have some Prairie Farms Low Fat Cottage Cheese. 1/2 cup is a serving. 90 calories, 20 cals from fat, 2.5g fat, 1.5g sat fat, 15mg cholesterol, 450mg, sodium, 5g carbohydrates, and 13g protein. They also have the 1/2 cup individual cups for eating on the go!

I also do the precooked chicken as i posted in my other post. 3 oz chicken 100 calories, 15 cals from fat, 2g fat, .5g sat fat, 50mg cholesterol, 470mg sodium, 1g carbohydrate, and 21g protein!

For dinner  often make Sawi or talipia. get it frozen from walmart. Just put in baking dish and top with some old bay seasoning. YUMM! bake eat. Swai 1 4oz filet is 70 calories, 2g fat, 1g sat fat, 45mg cholesterol 290mg sodium, <1g carbohydrates, and 15g protein.   The Talipia 1 4oz filet is 100 calories, 25 cals from fat, 2.5g fat, 1g sat fat, 40mg cholesterol, 75mg sodium, <1g carbohydrates, and 20g protein.

For lunches I like to make Turkey Roll Ups. I use 2 slices of the Great Value (walmart brand) Fat free turkey breast. (the perfect shape) 1 cheese stick, and a bit of horseradish mustard.  Totals 115 calories, 2.5g fat, 5g carbohydrates, and 18g protein.

Ill be adding more when I can. you can also click on the recipe label on the right side of the page for more.