Be A Diet DJ.. mix it up!

9 Jan

Another post by Sarah:

So I hear that some of you are losing your motivation to stay on the diet.
Don’t give up! Here are some recipes that include foods that are within the diet so you can mix it up!

Breakfast Omlette
Beat eggs and/or egg whites from carton-(found at Costco or store) with some pepper and pour into a greased or non-stick frying pan.
Let it cook at medium heat for a minute, then sprinkle Fresh Spinach leaves and Parmesan Cheese on one side of the pan. When the eggs seem ready enough, fold the other side over onto the spinach side. Fry some more, cut it in half, and serve it up with some salsa or a little bit of ketchup. We all love this breakfast!
Mix it up more: add sliced mushrooms, peppers, etc. Change up the cheese.

Whole Lotta Veggies Soup Recipe modified from SpryLiving Magazine
“This vibrant vegetable soup is super easy to prepare and naturally low in sodium, unlike many off-the-shelf brands. Yes, there’s butter in this recipe, but a little adds a ton of flavor-and only a bit of fat- to each serving.” -Spry recipe author

1.5 cups coarsely chopped carrots
1 cup coarsely chopped celery 1/2 cup string beans
1 green, red, or yellow bell pepper, coarsely chopped
1 cup sweet peas
1 large onion, peeled and coarsely chopped
1 (10 oz.) bag frozen spinach
6 cups water (and/or low-sodium chicken broth)
2 Tablespoons butter
1.5 tsp salt & 1 tsp pepper
1.5 tsp sage
1 Tablespoon dried basil
1/4 cup chopped fresh parsley

Cook ground beef and onions in a frying pan until thoroughly cooked. Place vegetables in a Dutch oven (or large pot). Add water/broth; bring to a boil. Add butter, salt, pepper, and herbs. Simmer until vegetables are tender, about 30 minutes.
(I took out the potatoes from the original recipe, suggest chicken broth, added the ground beef, and I cut the butter in half.) You can also add a couple cups of cooked quinoa and/or beans to make it more hearty. You can also add or subtract different vegetables to your liking. Double the recipe for quick, yummy leftovers.

Braised Savoy Cabbage Rolls Recipe by Nancy Kcrek Allen
2 tablespoons olive oil
2 large onions, slivered or thinly sliced (about 1 1/2 pounds)
1/4 cup Marsala, sherry or water
1 (2 3/4- to 3-pound) head Savoy cabbage
21/2 pounds ground turkey
1 cup shredded carrots
1 tablespoon chopped fresh sage
1 1/2 teaspoons salt
1 tablespoon minced garlic
1 cup chopped parsley
2 cups cooked quinoa
Coarsely ground black pepper
4 to 6 cups boiling reduced-sodium chicken broth
1. Bring a large pot of salted water to boil for cabbage.
2. Heat oil in a large Dutch oven over medium-high heat. Add onions and cook until soft and browned, about 15 minutes. Add Marsala and cook until most of the liquid is evaporated.
3. Cut around core of cabbage to release leaves. Working in batches, drop leaves in boiling water; cook until soft, 4 to 5 minutes. Drain and cool. (You’ll need 12 large and 12 small cabbage leaves.)
4. Combine turkey, carrots, sage, salt, garlic and parsley in a large mixing bowl. Fold in quinoa and onions. Season with pepper.
5. Preheat oven to 375F.
6. Place 1/3 cup meat mixture onto 1 large cabbage leaf. Mash down slightly and lay a small leaf on top. Place another 1/3 cup meat mixture on top. Fold in sides and roll up leaf firmly from bottom. Place in a 5-quart casserole dish, seam-side down. Repeat with remaining leaves and meat mixture to make 12 rolls. Place tightly into pan and top with any extra cabbage. Pour enough boiling chicken broth into pan to come most of the way up the sides of casserole. Cover with foil.
7. Bake 15 minutes. Reduce oven temperature to 350F and bake 1 hour. Remove from oven and let stand 15 to 20 minutes, covered. Cabbage should be tender enough to cut with a fork.
8. To serve, place rolls on soup plates and ladle broth over. Makes 12 rolls. Serves 8.
Recipe by Nancy Krcek Allen, “Forget the Bird,” Nov. 2009.
Nutritional Information
Per serving: 340 calories, 12g fat, 75mg chol., 32g prot., 26g carbs., 8g fiber, 890mg sodium.


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