Asian Style Turkey Meatballs and Broiled Bok Choy

Last night I decided to find a recipe to use up my extra lean ground turkey breast and stumbled across various recipes for Asian-style Turkey Meatballs. Some had bread crumbs added, some had things that aren't on plan so I improvised. 

My Asian-style Turkey Meatballs

Ingredients

• 1 lb extra lean ground turkey breast
• 1/2 scallion finely chopped
• 1 tbsp fish sauce 
• 1 tsp sesame oil
• 1 tsp soy sauce

Directions:

broiled bok choy

Mix together and form meatballs. You could bake them but I browned them and cooked them in a skillet with 1 1/2 tsp of canola oil. I cooked on medium low until done. After cooking, this equaled 2 green servings. 

Green

Then for the green portion of my meal, I broiled baby bok choy. Just cut the bok choy in half, spray with cooking spray, sprinkle with a bit of salt and broil for 5-7 minutes. Serve. I drizzled a bit of Frank's hot sauce on mine. 

I also served mine with some steamed broccoli to get in my servings of green.

Delicious!

Orange Julius? Yes, Please!

What if I told you that you could have an orange julius and still stay on plan? Well, if you're like me...you'd say hell yeah, sign me up! Well you can....sort of. It's not technically Orange Julius but it's delicious and very close (oh and very simple). . . 

Take the Medifast Orange Blend drink (one of my favorites anyway) and pour the powder in a blender. 

Orange Blend Drink (pour the powder in a blender, don't add water)

Now throw in some ice. However much you like. 

Then instead of water, add a cup of Almond Breeze Unsweetened Vanilla. Delicious! 

Did you know that 1 cup of this counts as 1 condiment?

Blend and drink!

Delicious!! 

To Recap:

1 packet of Orange Blend drink

A handful of ice

1 cup Almond Breeze Unsweetened Vanilla Milk

Blend. Enjoy! 

Remember to count one meal and one condiment:) 

Craving Nuggets

Do you ever just want something breaded? I go through that craving once in a while and lately I've been craving Chicken Nuggets. I make them for the kids occasionally and I prefer to make them from scratch so that I know they're real chicken and not some weird chicken leftover parts.

Until recently, I'll make them nuggets and bake plain ole' chicken breasts for me. Until now...I stumbled across this recipe from Sandy's Kitchen, an excellent resource by the way for lean and green recipes. These nuggets use Medifast Parmesan Puffs as the breading. A bonus - it gives me a chance to use those up as they aren't my favorite thing to eat. I have clients who love them but they're just not my favorite.

Here's the recipe:

Chicken Nuggets
from Sandy's Kitchen

Ingredients:

• 9 oz. raw boneless skinless chicken breast cut into cubes- should yield 6 oz cooked (1 Lean)
• 1 tbsp Frank's Red Hot Wing Sauce (1 Condiment)
• 1 Bag Medifast Parmesan Cheese Puffs (1 Meal)
• 1 tbsp Reduced Fat Grated Parmesan Cheese (1 Condiment)

Optional Dipping Sauce:

• 2 tbsp Hidden Valley Light Ranch Dressing (1 Healthy Fat)
• 1 tsp Frank's Red Hot Wing Sauce (0.33 Condiments)

Directions:

Preheat Oven to 350. Finely crush the Parmesan puffs into a bread-crumb consistency - use food processor or just whack the heck out of the (already opened) bag with something heavy. Mix the Parmesan cheese with the processed Parmesan puffs and pour crumb mixture into a plastic Ziploc bag. Set aside.

Cut Chicken Breast into approximately 1 inch cubes/chunks. Combine chicken with 1 tbsp of Frank's Hot Wing Sauce, tossing until combined. Place the coated chicken (let excess sauce drip off chicken before placing in bag) into the Ziploc bag with the crumb mixture and shake the bag, making sure the chicken is completely coated with the crumbs.

Put the crumb coated chicken cubes onto a baking sheet lined with parchment paper (etc.) and bake for approximately 25-30 minutes. Cooking time will vary depending on your oven, but I used my oven light and kept an eye on them to make sure they didn't burn.

Combine ranch dressing and 1 tsp Frank's Hot Wing Sauce and stir until combined. Serve with chicken bites.

1 Lean Serving with 2.33 Condiments, 1 Healthy Fat, and 1 Meal (Don't forget to add your Greens!)

Let me know if you try them. And remember - Sandy's Kitchen is a great resource. Lots of delicious Lean/Green ideas. Go there now! 

An Easter on Plan - Delicious!

I have always loved the holidays and all the food that goes with it. Meat, potatoes, desserts, dips, chips, butter, and sugar - delicious!

I decided to stay on plan for this Easter. I stayed on plan for Thanksgiving and for Christmas, I didn't see any reason to break that run of good health. Plus I'm SOOOO close to a goal that I just decided mashed potatoes, gravy, desserts, and bread just weren't worth it.

So I searched for delicious recipes and I have to say, I really enjoyed Easter dinner. And as a bonus, after eating, I still felt great. I didn't need a nap or stretchy pants and I didn't have any guilt over eating poorly.

My tip to surviving the holidays on plan....put a little extra effort into those veggies. It'll make your meal feel special.

Lean:
For the lean portion of my meal, I chose turkey breast. I was tempted to do ham or lamb but I decided turkey was the way to go. I could have six ounces.

Green:

Kale Salad

Easter Kale Salad

Ingredients

1 bunch kale - chopped 

1 red pepper - diced

1 tomato - diced

two turkey bacon strips - cooked and chopped

1 spray of olive oil (very little)

salt/pepper to taste

Directions
Lightly spray the kale with the olive oil spray and "massage" it with your hands for 2-3 minutes. I know this sounds silly but it makes all the difference in the world when eating kale raw. It'll turn dark green and look a little wilted - that's when it's perfect. Sprinkle salt and pepper to taste. Add other veggies - toss and refrigerate until ready to eat. 

Optional Lemon/Balsamic Vinaigrette
This is a vinaigrette recipe I use sometimes on my kale salads but I personally think the above salad was also delicious without it. 
2 tbsp lemon juice
a bit of lemon zest
1/4 c balsamic vinegar
salt/pepper to taste 
1 tsp finely chopped shallot
Mix it up, pour it on. Voila!


I also love the fact that Take Shape for Life added mashed potatoes as one of the meals. It allows us to eat mashed potatoes on holidays! Don't forget to subtract it from your 5 replacement meals if you do this. If you haven't tried the mashed potatoes, they're delicious. 

Now for the kids, I made a few things not on plan. Roasted potatoes, Marc's favorite strawberry dessert, and deviled eggs. No one felt deprived. 

Confession:
I ate one "traditional" Easter item. In my family, it's a tradition to have pickled eggs that are pickled in red beet juice. These are by far my favorite Easter treat. You may wrinkle your nose but they are DELICIOUS! I ate just one. 

Hope you had a happy Easter!

7 minutes and 98 lbs

I just ran a half mile.

Those of you who know me may be asking me why.

Simple....to celebrate 98 lbs and 7 minutes.

Travel back with me to Easter 2013 and keep reading - this is my life-changer.

Easter 2013 - My sister was here with her kids. I had a great time visiting but I was truly weary from listening to her weight loss story and if she said Take Shape for Life one more time, I was afraid I might hit her.

At nearly 300 lbs, I wanted to roll my eyes. My sister was already thin and I couldn't fathom why she'd want to lose weight. As she spoke, I wanted to slap her and tell her I would give my right leg to be her size.

I was frustrated and I didn't tell her but as the weekend wore on, I felt worse and worse about myself. It wasn't her fault but by Easter Sunday I'd be taking it out on her - mad, angry, irritated, and over-sensitive.

As if Tara wasn't bad enough, my mom had just started Take Shape for Life. When she arrived, the two of them were high on "TSFL" and I felt fat, out of shape, unattractive, stupid, and like I'd messed up my life. Dramatic? Yes, but that's how I felt.

I was miserable but I just wanted everyone to believe I was ok. More than anything I wanted myself to believe I was ok.

Of course, my weight issues didn't start a year ago. It was an accumulation of over 15 years of fast food or other poor eating choices, inactivity, and trying to convince myself I was ok.

I decided to give Take Shape for Life a chance. I figured I'd give it one month and that would get me "kick-started" and then I'd do my own thing.

My food arrived and I started the program one year ago today! 

It only took 3 days for me to realize how much better I could feel when I fueled my body with nutrients instead of crap. I had energy. I was sleeping better.

At a week, I stepped on the scale and was amazed with the progress.

At a month, I figured out a way to afford the second month.

At two months, the cost of the food felt like an investment in a healthier, happier Heather.

To say I feel amazing would be an understatement!

Today marks my one year anniversary of the program. I woke up this morning wondering what outfit I should wear for my one year comparison photo. What outfit would make me look the thinnest? Which one would make my readers say wow? Pictures are worth a thousand words and trust me....later this week when I post a photo, you'll probably say wow.

But today I celebrate something bigger than the way I look. . .today I celebrate the way I feel!

Energetic. Healthy. Confident. Able. Strong. Capable. In control. Beautiful. 

Crater Lake Today

So to celebrate, I decided to do something active.

It started with a trip to Crater Lake. A high elevation, a bit of hiking.








Something a year ago I wouldn't have considered. I would have come up with every excuse under the sun as to why I couldn't go.

And if I did decide to go, I would have packed some chips, chocolate, probably a soda or two for the drive. And when I returned, I would have rewarded myself with McDonalds.

Eat every 2.5 - 3 hours. Today's choices -
S'more Crunch, Peanut Butter Chewy Bar,
Honey Mustard Pretzel Sticks, and a big giant
bottle of water.

This time, I packed my five "meals" and plenty of water. I didn't miss the chips, the chocolate or the McDonalds. In fact, I was excited that my five meals were so convenient and easy to carry.

I traipsed around, enjoying the fact that I could breathe easier. Marveling at how my joints didn't ache. I didn't feel sluggish. I didn't feel like all the other "fit" people were looking at me.

A slimmer, happier, healthier me. 

I felt great - so thankful for the decisions I've made over the last year.



So when I returned home I decided I wasn't done. My dogs were driving me crazy, ready for a walk. So we headed out for a walk.

I walked a block, then two. And all of a sudden, I wanted to run. I can honestly say I've never had that feeling (that I can remember, maybe when I was a kid??). I decided to run to the next intersection. And then I ran a little longer.

And then I decided to see what I could do.

A half mile it turns out. Not bad for no training, right?

I ran. And as I ran, I filled with pride.

My dog ran with me today. 

I celebrated the dozens of donuts over the past year that I've said no to.
I celebrated all the times I didn't hit the drive through.
I celebrated all the french fries (my previous weakness) I didn't eat.

I celebrated a healthier life.
I celebrated a better me.

I celebrated 98 lbs lost.

Each step while I was running felt like victory.

Every step felt amazing. I could do it!

And when the .5 miles were done, I walked another 1.07 just because I could.

And when I finished, I celebrated again....this time I celebrated 7 minutes.

7 GLORIOUS MINUTES!

A year ago, my fastest pace for a mile was 19.57 minutes and that was if I pushed myself as fast as I possibly could. My legs ached. My shins hurt. My thighs were jello. My fingers were swollen. I pushed for that 19.57 minute mile.

Today I beat that by 7 minutes. I came in at 12.06 minutes per mile.

I don't even care that I ran at a turtle's pace.

I ran.

I celebrate. . .

7 beautiful minutes and 98 lbs! 

I'm so thankful a year ago I made the investment in me.

Slow Cooked Pernil (Puerto Rican Pork)

Several months ago, I pinned a recipe for Skinny Slow Cooked Pernil that sounded amazing! After making it last night, I can say it most definitely was! Visit skinnytaste.com for the original recipe but I'm reposting here for your convenience:

yummy, simple ingredients

Slow Cooked Pernil

Ingredients: 

• 3 lb pork shoulder blade roast, lean, all fat removed
• 4-5 cloves garlic, crushed
• 1 tbsp coarse salt
• 1/2 tsp oregano
• 1/2 tbsp cumin
• 1/4 tsp crushed black pepper
• 3 oranges, juice of (1/2 cup)
• 2 limes, juice of

Directions:

Using a sharp knife, cut slits into the pork and stuff holes with half of the crushed garlic. Combine the remaining ingredients and pour over pork. Place in the ceramic part of the crock pot, cover and refrigerate, turning pork occasionally so the marinade covers all of pork.

Super good!

The next day, remove the crock pot and cook on low, 8 hours.

After 8 hours, remove pork and shred using two forks. Remove liquid from crock pot and add pork back to crock. Add about 1 cup of the liquid back and adjust salt, pepper and cumin (you will probably need to add more). Let it cook another 15-30 minutes.

This was delicious. I served it with avocado, tomatoes, onions, jalapenos (I like it spicy) and cucumbers - oh and the kids liked a sprinkle of cheese and tortilla. Give it a try!

Chicken Cacciatore with Roasted Radishes

Moment of truth - I really dislike chicken. I know it's healthy and blah blah blah but I'd prefer a nice marbled steak. Because I know chicken is a good option, I'm always on the lookout for recipes and this week I decided to attempt a Chicken Cacciatore recipe. 

I scoured Pinterest for the perfect picture and came to this recipe from a blog called Proud Italian Cook. The photos had me hooked! I've never had this so I can't gauge the "authenticity" of this recipe but I can tell you it was AWESOME! To be "on plan" - I did make a few modifications so here is my version:

My Chicken Cacciatore simmering

Chicken Cacciatore

Ingredients

• 6 boneless, skinless chicken breasts (note the original recipe called for whole chicken)
• 8oz. mixed mushrooms, like crimini and shiitake
• 1 onion, diced medium
• 1 small yellow and red pepper, diced medium
• 2 small carrots, peeled and sliced
• 5 garlic cloves, shaved
• pitted kalamata olives, a large handful
• 1 cup chicken broth
• 1 cup chicken broth plus 2 tbsp lime juice (this was my substitute for white wine in the original recipe)
• 1 14 oz. can crushed tomatoes (no sugar added)
• 5 whole tomatoes chopped
• Assorted herbs, parsley, basil, oregano and thyme
• Olive oil
• Salt and pepper

Instructions

• Season chicken with salt, pepper and sprinkled oregano.
• Heat a heavy cast iron skillet, drizzled with olive oil.
• Place chicken in pan and do not move it until it reaches a deep golden brown and it's easy to turn, brown other side for a few minutes. 
• Remove chicken and set aside.
• Add vegetables, garlic, salt and pepper to taste, a few twigs of thyme, saute for 5 minutes.
• Add chicken and lime juice mixture and let it reduce.
• Add chicken broth and tomatoes.
• Toss in 1 teaspoon of salt, pepper and chopped fresh basil.
• Place the chicken back into the pan and sink into the juices.
• Simmer on low uncovered on the stove top for about 45 minutes. (Note: I was in a hurry or I would have simmered this even longer so that the chicken would sort of falls apart. The original recipe said to cook until chicken falls off the bone.)
• Garnish with fresh parsley.

Of course, Proud Italian Cook suggested serving with cooked pasta, polenta or warm crusty bread and we know that's not on plan! I didn't necessarily need any more veggies but I like the feeling of having a "side dish" so I used the opportunity to try another recipe....another Pinterest find of course. Have you ever thought of roasting radishes? Me either - until this recipe crossed my path. I'd say this one is worth trying but it's a little odd. I'd make it again for something different but I don't know that it will end up in my regular rotation.

Roasted Radishes

Ingredients:

My roasted radishes

• 2 bunches radishes, cleaned, trimmed and cut in half lengthwise
• spray with Pam
• 1/2 lemon, juiced
• salt and pepper to taste

Directions:

• Preheat oven to 375°F.
• Place all ingredients into a large mixing bowl and toss together. Spray with Pam. Season with salt and pepper.
• Spread radishes onto a baking sheet and roast for 20 to 25 minutes or until radishes have crisped and browned around the edges and have become almost fork tender.
• Lightly adjust seasonings and finish with lemon zest, if desired. Serve.

Delicious dinner. Give it a try!

Asparagus-Bacon Frittata

Did you know eggs are allowed on the 5&1 plan? There are people who don't and sometimes I forget. The other night I wanted something different and I didn't want to go to the store. I looked through my fridge and found that I had turkey bacon, eggs, asparagus and decided a fritatta sounded delicious. For a "guidelines" I found this recipe on Pinterest. It was DELICIOUS! 

You can follow the link for the original recipe but here's my recipe with edits:

Asparagus Bacon Frittata

• 3-5 slices turkey bacon
• ½ yellow onion, sliced
• 1-2 cloves garlic, chopped finely
• ½-1 lb. asparagus, sliced on the bias
• 5-6 eggs, beaten

To Cook:

• Cook bacon in a large cast iron or oven-safe, nonstick skillet until crispy. Remove from pan and let cool on paper towels.
• Warm a 2 tsp olive oil in skillet and add sliced onion. Keep heat at medium low and let onions cook slowly to get caramelized (about 10 minutes). Stir occasionally.
• When onions are soft, add the chopped garlic and stir. Let cook one minute until garlic is fragrant.
• Add asparagus and turn heat up to medium. Let cook for 5-10 minutes, or until asparagus is cooked to desired doneness.
• Meanwhile, chop your cooled bacon into small strips. Turn on the oven to the broil setting.
• When asparagus is done, stir in chopped bacon. Then pour the eggs over the asparagus mixture and make sure it covers everything evenly.
• Let cook on the stovetop for about 2 minutes, then transfer to the oven (on a middle rack). Cook in oven for 5-10 minutes or until the eggs are cooked through and no longer appear wet on top.
• Remove from oven and serve!

As you can tell from the photo, I did add a bit of low-fat mozzarella to the top near the end of cooking. It was delicious! I served it with a salad and fresh sliced tomatoes! Yum!

What to Do with Wilt-y Salad Mix

I eat a LOT of salad. It's easy, convenient, fast, healthy, and delicious. My favorite is the Earthbound Organics Herb Salad Mix. It has a variety of greens, herbs, and is a great price. I buy it for about $5 for a big giant tub of it.

my favorite salad mix

Buying it in a big tub has a drawback. Occassionally, the mix gets a little "wilty" before I eat it all and so I find myself throwing it out.

Last night, I was faced with throwing out more than half a container. Disappointing on two levels....

First, I haven't gone to the grocery store and so my choices are limited. There goes my plan to have salad - now what?

Second, I really hate throwing something I paid for out.

So I got "creative" - now I'm sure there are those of you who are going to think "duh" but I decided to cook it. DELICIOUS!

First, I took a tsp of olive oil. Added a bit of minced garlic and cooked it until fragrant (about a minute). Added some very thinly sliced onion. Cooked about another 2-3 minutes. Then added about 3 handfuls of the salad mix. Cooked it (tossing it a bit) for about 2 minutes. Put it on a plate and voila - an easy side dish.

Give it a try!