Tag Archives: low calorie

Healthy Recipe: Crispy Ranch Chicken

14 Feb

I love fried chicken. Seriously, one of the best foods ever. But, it’s definitely not the best thing for you and it’s a pain in the butt to make. I’ve always been skeptical of baked chicken recipes that promise fried chicken crunch. I’ve tried a few, and they always ended up mushy and definitely crunch-less.

However, I found a recipe on SparkRecipes.com yesterday that definitely has crunch! It uses Rice Krispies for the coating and you bake it on a cookie sheet. It’s an extremely simple recipe that is delicious, has a serious crunch factor and is only 245 calories a serving. I served it with a little bit of pasta and some corn for a tasty and easy dinner.

Spark Recipes: Crispy Ranch Chicken

Healthy Recipe: Cornbread Hamburger Pie

15 Nov

I apologize for not posting much lately, but I’ve been working 10 hours a day at work plus freelancing at home. It has been crazy. I can barely keep my eyes open by the time I get home. So I warn you in advance that my posts over the next few days are going to be short and sweet!

Spark Recipes: Cornbread Hamburger Pie

I made this recipe last night and it was pretty decent. Definitely not the best thing ever, but it was good, fast and simple so it’s worth mentioning. I left out the salsa as my tummy can’t take spicy food, but I put in diced tomatoes, fresh green peppers and frozen corn. Adding the veggies really enhanced the flavors and made it healthier. I also added garlic powder and onion powder. It makes 6 servings, and is only 359 calories per serving. It’s a good comfort food when it’s cold outside and warms up well for leftovers.

Healthy Recipe: Beef Enchiladas

2 Nov

Spark Recipes: Beef Enchiladas

I’ve really been cooking up a storm lately and trying tons of new recipes. I got the sparkpeople recipe app for my iPad, and so far, I’ve had a lot of success in finding tasty dishes that are healthy. It’s a free app, check it out.

Last night I made beef enchiladas. They were super easy to make and delicious. They are only 177 calories per serving, which is awesome, especially for a Mexican dish. I can’t handle super spicy food, so I did only 1 tsp of chili powder and left out the cumin. If you like dishes with a kick, spice it up. I also didn’t add the salt. The rest of it though, I remained true to recipe.

I really recommend it for a busy weeknight as it’s very simple to prepare. It makes great leftovers too.

Healthy Recipe: Hungarian Goulash

29 Oct

Spark Recipes: Hungarian Goulash

Thanksgiving is just a few weeks away and now is the time we crave comfort food to keep us warm on crispy fall nights. I found a great recipe on SparkRecipes.com for Hungarian goulash. It was really easy to follow, low in calories and made great leftovers.

I can’t eat really spicy food, so to me, it needed half the paprika it called for, but if you’re into things with a zip, put in the full amount. I also added a little shallot salt and garlic powder to it. The sodium count on the recipe is high (1330 mg), but you can buy low sodium ketchup, which will cut it way down.

All in all, a good and simple recipe that clocks in at 278 calories and 6 grams of fat.

Healthy Recipe: Cheeseburger Pie

25 Oct

I downloaded the SparkPeople app for my iPad to get some new, healthy recipe ideas this past weekend. Last night was a first attempt at their low cal cheeseburger pie. I made some modifications to it, but overall I think it was a decent dish and definitely good on the calorie count.

Spark People: Healthy Cheeseburger Pie

I used 93% lean ground beef instead of ground turkey, because I think ground turkey is gross. I also used 1% cottage cheese instead of non-fat, because again I think non-fat things are disgusting. I added garlic powder, onion powder and 2 TBS of ketchup for flavoring. I think it definitely made a difference for the better. Next time, I might even through in a tablespoon or two of mustard for more a cheeseburger feel.

Overall, it was a good and easy recipe for a quick weeknight meal. The best part is that it’s only 163 calories a serving (mine was probably closer to 200 since I used beef and 1% cottage cheese, but either way not bad).

Half of America Obese by 2030?

18 Oct

ABC News: Half of America Obese By 2030?

I read the above article tonight on ABC News and was shocked to find that if we keep going at our current rate, 50% of America will be obese by the year 2030. That’s not just overweight or carrying around some extra pounds, that is obese. According to the article, this will end up costing Americans $66 billion a year in health costs.

I don’t know why, but this shocks me. I cannot believe that our obesity rate is this bad. I don’t know why I can’t believe it given our society. Everywhere I look food is processed, frozen or bought from a take-out chain. A large majority of people I know or am acquainted with don’t exercise regularly. I guess it isn’t that shocking when I really start to look around me and our country, but still, to comprehend that one out of every 2 people will be obese by 2030 is crazy. My family of 3 are all slender. My dad and I work out regularly and watch what we eat. My mother is just one of those lucky folks with sky high metabolism. Yet, according to the statistic, one of my family could be obese in 20 years.

This country needs drastic, severe help to stop this. We’re already in deep economical trouble and our healthcare system is a mess, if we had another $66 billion in healthcare costs every year, we’ll really be in trouble. We’re one of the wealthiest nations in the world and yet our health seems to be among the poorest, even including some third world countries.

Michelle Obama has initiated programs to improve school lunches and her “Let’s Move” exercise campaign, but we need a massive overhaul to fix this situation. Left and right, more and more fast food restaurants are opening up in my town, despite the economy. Yet, in reality, junk food is actually fairly expensive. It’s just faster than cooking your own food. But if people could realize that they could save money by not eating out so much, then maybe they’d be willing to sacrifice some extra time. A thirty minute walk 3 times a week makes a huge difference for a person’s health, yet millions of people claim they have no time to do it. In a week of 168 hours, you really can’t spare 1.5 hours to improve your health?

America has been a leader in so many things around the world both now and in history. We need to be a leader again, in good health, not in obesity. Change your future and start making small changes today. Lao Tzu said, “the journey of 1000 miles begins with a single step.” Pack a bag of carrot sticks and head out on a 30 minute walk. Repeat three times a week. That’s making a small change that will deliver a big impact.

Ninja Niblets: Quick Links for Your Monday

17 Oct

Kick off a new week with some quick links with recipes, exercise tips and diet options that will help you get on a healthy track.

FitSugar: What 100 Calories Looks Like in Halloween Candy
Craving chocolate like no other, but no prepared to commit to a full-sized Snickers bar that typically packs 280 calories? Try these Halloween “fun size” goodies for only 100 calories.

FitSugar: Healthy Smoothie Recipes
Don’t have time to make a big elaborate meal? Try a quick, healthy smoothie instead. Make your own so you know exactly what’s going in it, unlike the mall places that pack in loads of extra calories and sugar.

Fitness Magazine: 10 Easy Ways to Sneak in a Workout
We’re all busy with work, family and a social life, but missing a workout is not an option when you’re trying to lead a healthy lifestyle. Take a cue from Fitness Magazine and learn how to sneak in a workout, no matter how busy you are.

Shape Magazine: 50 Fall Foods To Slim You Down
Take advantage of the foods in season during fall and use them to get slim. Healthy snacks like apples and pumpkin seeds are readily available during the fall months and are packed with nutrition and low in calories.

Have a great week, everybody!

Grazing Packs on the Pounds

26 Sep

ABC News: Grazing Packs on the Pounds

I came across this article from ABC News that discusses how grazing packs on pounds. To me, this seemed fairly obvious and seemed like an odd article choice. However, once I read it, I realized apparently this is not obvious. It is preached a lot by those in the health community to eat five or six small meals a day to prevent major blood sugar dips and prevent overeating at meals because too much time has passed.

Snacking between meals, apparently, is seen has following this advice. However, small snacks are supposed to be 150 – 200 calories, but most pack in snacks of 350 – 500 calories. Advertisers mislead consumers by naming their products things that sound healthy. The example used in the article was renaming “candy chews” to “fruit chews” and suddenly people bought and ate more of them, thinking they were healthy.

Snacking is important and can be healthy. If you go more than 4 hours without eating, your blood sugar drops and you tend to get ravenously hungry where you will start packing in junk food. The article suggests making up your own snack packs and taking them to work or with you in the car when you have a lot of errands. There are lots of healthy foods that are convenient to eat on the go, but are full of vitamins and low in calories.

Try packing an apple and some almonds for a snack. The protein and fiber will keep you feeling full longer plus the sugar in the apple will give you a little boost when the afternoon doldrums hit. Pack bags of dried fruit (caution: look for natural dried fruit, not packages full of sugar and preservatives) with some pretzel sticks (watch the sodium) and create your own trail mix. If you have access to a fridge at work, string cheese makes a great snack too.

If you bring your own snacks and have them easily available, you are much more likely to pass up vending machines and goodies left in the company break room.

Ninja Niblets: August 31, 2011

31 Aug

A few niblets to get you going throughout the day.

Current Workout Music Obsessions
Middle Finger by Cobra Starship
Sing by My Chemical Romance

Healthier Fast Food Lunch: Panera
When going out to eat, choose healthy options. Most restaurant chains have their nutrition information online.

If you’re going to Panera, try the “pick two” lunch option and order a soup and half sandwich of:
• Low Fat Chicken Noodle Soup
Calories: 80 Fat: 1g

• Half Smokehouse Turkey Hot Panini
Calories: 340 Fat: 13g
*If you order the sandwich without bacon, you shave off 60 calories and 4.5g of fat.

Total Lunch Calories: 430 calories, 13.5g fat

Quick Links
Shape Magazine: 10 Best Weight Loss Tips

Fitness Magazine: 8 Guilt Free Smoothie Recipes

Runner\'s World: Reasons to Eat Honey

Healthy Recipe: Fettucini Alfredo

16 Aug

The dinner portion of fettucini Alfredo at Olive Garden has 1220 calories. My healthier version has 550 calories and tastes fantastic.

1 TBS Unsalted Butter (100 calories)
Minced Garlic
1/4 Cup Greek Yogurt (40 calories)
3 TBS Reduced fat cream cheese (100 calories)
1/4 Cup Shredded Parmesan Cheese (100 calories)
1 Cup Fettucini Noodles (200 calories)

Total: 540 calories

Sautee minced garlic in butter. Add yogurt, cream cheese, and Parmesan cheese. Mix with a whisk until it slightly thickens. Toss with cooked fettucini noodles and serve.

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