Shopping staples

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

 

Zucchini tots

1 cup zucchini shredded and squeezed.
1/4 c egg whites or 1 egg
1/4 c parmesan cheese
2tbsp diced onion
1/4 c bread crumbs (I use ranch flavored oyster crackers and make to bread crumbs)

Mix ingredients. Spray small muffin pan with Pam. Spoon mixture into each cup to top. Bake 400 degrees 12-15 min or till brown on top. Eat!

Crispy Brussles Sprouts

Ingredents

About 10 brussels sprouts    3tbsp light mayo

1/4 tsp minced garlic        1/2tbs parsley

1tsp lemon juice                 

Directions

Cut brussels sprouts into 1/4s. coat baking sheet with pam. Lay down the sprouts on sheet and coat with pam. Bake 400 degrees for 15 min turning over once.     Mix the remaining ingredents into serving bowl and plate with the sprouts. YUM!

Nutritional Value

Serving Size about 5 brussles sprouts (20 wedges) and 1/2 of Mayo dip

calories 65  protein 2g

Carrots Vichy

Found this in a Dabetes cookbook. Did some modifying.

Ingredents

1/2 tbsp butter     2 cup sliced carrots

2/3 cup water   1tsp salt

1/4tsp nutmeg   1/2 tbsp parsley

1tbsp lemon juice   Sugar subsitute to equil 2 tsp sugar

Directions

Place butter into large saucepan. Add carrots, water, salt, and nutmeg. Bring to boil, reduce heat, and cover. Simmer for 8-10 minutes or until crisp-tender. Stir in parsley, lemon juice, and sugar substitute. Serve warm.

Nutritional Value 

Serving Size 1/2 cup     Total Servings 4

Calories 31  Fat 0.7g  Carbohydrates 6g  Dietary Fiber 2g  Sugars 3g Protein <1g 

Baked zucchini

Baked Zucchini

1 Zucchini                          1/4 cup of parmesian cheese

1/4 cup bread crumbs        2 tbsp egg white

I used pizza pan with holes covering entire surface. I also just ran out of pam. uhhh. USE PAM!!! In bowl mix cheese and bread crumbs. (remember calorie count for everything in recipe, some not used so may be lower cals.) cut zucchini into 1/4 inch slices. dip in egg white then in cheese crumb mix. place on pizza pan. bake on 450 degrees for 5 minutes, flip then 5 minutes more. (mine look a little funny but since I used no pam, the cheese/crums stuck to the pan.)

Parmesan asparagus

Cut tough ends off, lat in baking dish. Spray asparagus with Pam. Sprinkle 1/4 cup of Parmesan cheese and then if you need more I did about an 1/8 cup on top of that. Bake 350 degrees for 15-20 min. About 4-5 stalks is about 40 cal 4.4g 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