(CLOSED GROUP) *** TEAM CURVETTES** - PART 2
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Woohooo...Damn we go hard!!WE HAVE COMPLETED THE 100 MILE CHALLENGE WITH A TOTAL OF 176.45
GREAT JOB0 -
WE HAVE COMPLETED THE 100 MILE CHALLENGE WITH A TOTAL OF 176.45
GREAT JOB
Amazing job everyone.0 -
3.2 pounds down since last Sunday weigh in...oh yessss...I'm super excited about that....0
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Parmesan-Crusted Chicken Breast
Ingredients:
• 3/4 cup finely chopped fresh Italian parsley (or 1/4 cup dried parsley flakes)
• 2/3 cup plain (or Italian) dried breadcrumbs
• 1/2 cup shredded Parmesan cheese
• 1/2 teaspoon ground pepper
• 1 tablespoon finely chopped lemon zest
• 4 skinless and boneless chicken breasts
• Canola or olive oil cooking spray
Preparation:
1. Preheat oven to 450 degrees. Cover a 9 x 13-inch baking pan with foil; coat the foil with canola cooking spray.
2. Add parsley, breadcrumbs, Parmesan, pepper, and lemon zest to medium bowl and blend well.
3. Press both sides of each chicken breast in breadcrumb mixture, and place in prepared pan. Coat the top of each crusted breast lightly with cooking spray.
4. Bake until the chicken is completely cooked through, and the tops and bottoms are lightly browned (about 25 minutes).
Yield:
4 servings
Nutritional Information:
Per serving (if all of the crumb mixture is used): 234 calories, 32 g protein, 14 g carbohydrate, 5 g fat, 1.9 g saturated fat, 78 mg cholesterol, 1.3 g fiber, 268 mg sodium. Calories from fat: 20%.0 -
Southwestern Lasanga
Ingredients
1 pound ground sirloin
1 (14 ½-oz) can diced tomatoes, with juice
1 (4-oz) can diced green chilies, drained
2 teaspoons chili powder
1 1/2 teaspoons ground cumin
1 teaspoon minced garlic
Salt and pepper to taste
2 egg whites
2 cups reduced-fat or fat- free cottage cheese
14 (6-inch) corn or flour tortillas, cut into quarters
1 (15 1/4-ounce) can corn, drained
1 (8-ounce) package shredded reduced-fat Mexican blend cheese
Instructions
1. Preheat oven 350ÚF.
2. In large nonstick skillet, cook meat over medium heat until done. Add tomatoes and juice, green chilies, chili powder, cumin, garlic, salt, and pepper; set aside.
3. In small bowl, blend egg whites and cottage cheese well; set aside.
4. Coat 13x9x2-inch baking dish with nonstick cooking spray. Cover bottom of baking dish with six quartered tortillas.
5. Layer all the corn, half meat mixture, half cheese, four quartered tortillas, then all the cottage cheese mixture, remaining half meat mixture, and remaining four quartered tortillas, and top with remaining cheese.
6. Bake, uncovered, 30 minutes. Serve.
Makes 8-10 servings
Food Facts
Calories 239
Protein (g) 25
Carbohydrate (g) 20
Fat (g) 7
Calories from Fat (%) 26
Saturated Fat (g) 3
Dietary Fiber (g) 3
Cholesterol (mg) 40
Sodium (mg) 537
Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable0 -
chicken and corn enchiladas
Ingredients
4 cups shredded cooked chicken breasts (about 2 pounds skinless, boneless chicken breasts)
1 1/2 cups chopped red onions
1 (16-ounce) package frozen corn
1 cup nonfat sour cream
1 teaspoon ground cumin
1 teaspoon chili powder
2 cups shredded reduced fat Monterey Jack cheese
Salt and pepper to taste
2 cups mild salsa
3 cups canned enchilada sauce
16 (8-inch) flour tortillas
1 bunch green onions, chopped
Instructions
Preheat oven to 350° F. Coat two 13x2x9-inch baking dishes with non-stick cooking spray. In a large bowl, mix together the chicken, red onions, corn, 1 cup of the cheese, sour cream, cumin, and chili powder. Season with salt and pepper. In another large bowl, mix together the salsa and enchilada sauce.
In a medium skillet coated with non-stick cooking spray, and set over medium heat. Add 1 tortilla to the skillet and heat for about 10 seconds per side to soften. Spoon a heaping 1/3 cup chicken filling into the center of each tortilla. Roll up and place seam side down in baking dish. Repeat with remaining tortillas. Spoon the salsa enchilada sauce mixture over the filled tortillas. Sprinkle with the remaining 1 cup of cheese. Cover with baking dishes with foil and bake for 30 to 40 minutes, until heated through. Uncover, sprinkle with the green onions, and serve immediately. .
Makes 16 tortillas
Food Facts
Calories 297
Protein (g) 21
Carbohydrate (g) 39
Fat (g) 6
Calories from fat (%) 17
Saturated Fat (g) 2,
Dietary Fiber (g) 4
Cholesterol (mg) 37
Sodium (mg) 720
Diabetic Exchanges: 2 lean meat, 2 1/2 starch0 -
BABY SPINACH OMELET
Ingredients
2 eggs
1 cup torn baby spinach leaves
1 1/2 tablespoons grated Parmesan cheese
1/4 teaspoon onion powder
1/8 teaspoon ground nutmeg
salt and pepper to taste
Directions
In a bowl, beat the eggs, and stir in the baby spinach and Parmesan cheese. Season with onion powder, nutmeg, salt, and pepper.
In a small skillet coated with cooking spray over medium heat, cook the egg mixture about 3 minutes, until partially set. Flip with a spatula, and continue cooking 2 to 3 minutes. Reduce heat to low, and continue cooking 2 to 3 minutes, or to desired doneness.
Nutritional Information
Amount Per Serving Calories: 186 | Total Fat: 12.3g | Cholesterol: 430mg0 -
crunchy fruity coleslaw
Ingredients
4 cups thinly sliced green cabbage
4 cups thinly sliced red cabbage
1 red bell pepper, cored and thinly sliced in 1-inch pieces
2/3 cup chopped dried apricots
1 1/2 cups frozen corn, thawed
1 bunch green onions, chopped
1/4 cup slivered almonds, toasted
2 tablespoons sesame seeds, toasted
1/4 cup balsamic vinegar
1 tablespoon honey
2 tablespoons olive oil
1 teaspoon minced garlic
Instructions
1. In large bowl, combine green and red cabbage, red pepper, apricots, corn, green onions, almonds, and sesame seeds.
2. In small bowl, whisk together remaining ingredients. Toss dressing with salad, mixing well.
Makes 10–12 servings
Food Facts
Calories 118, Calories from fat (%) 34, Fat (g) 5, Saturated Fat (g) 1, Cholesterol (mg) 0, Sodium (mg) 18, Carbohydrate (g) 18, Dietary Fiber (g) 3, Sugars (g) 10, Protein (g) 2, Diabetic Exchanges: 1 vegetable, 1 carbohydrate, 1 fat0 -
shrimp and cheese grits
Ingredients 1 cup quick grits 3 cups water
1/2 cup skim milk
1 1/2 cup shredded reduced-fat sharp Cheddar cheese,
1/4 cup freshly grated Parmesan cheese
1/2 teaspoon paprika Dash cayenne pepper
1/3 cup diced Canadian bacon
1 pound medium shrimp, peeled
1 teaspoon minced garlic
1 tablespoon lemon juice Salt and pepper, to taste
1/2 cup chopped green onion
Instructions 1. Cook grits in water and milk according to package instructions. When grits are ready, stir in 1 cup Cheddar cheese, Parmesan cheese, paprika, and cayenne and stir until cheese is melted. 2. Coat large nonstick skillet with nonstick cooking spray. Add Canadian bacon and sauté until it begins to brown. Add shrimp and garlic and cook, stirring, until shrimp are fully pink and almost done, 3-5 minutes. Add lemon juice 3. Remove from heat and stir in grits mixture. Season to taste. Add green onions 4. Coat 2-quart casserole dish with nonstick cooking spray. Transfer grits and shrimp mixture to prepared dish. Sprinkle with remaining 1/2 cup Cheddar cheese To Prepare and Eat Now: Serve immediately or preheat the oven to 350°F. and bake for 10 minutes or until cheese is melted. To Freeze: Cool to room temperature, wrap, label, and freeze To Prepare After Freezing: Remove from freezer to defrost. Preheat the oven to 350°F. Bake for 30 minutes, covered, or until heated through
Food Facts
Calories 268
Protein (g) 26
Carbohydrate (g) 23
Fat (g) 7
Calories from Fat (%) 25
Saturated Fat (g) 4
Dietary Fiber (g) 1
Cholesterol(mg) 134
Sodium (mg) 470
Diabetic Exchanges: 3 lean meat, 1.5 starch0 -
barbecue shrimp
ngredients
1/4 cup olive oil
1/4 cup fat-free Italian or creamy onion dressing
1 tablespoon minced garlic
1 teaspoon onion powder
1/4 teaspoon cayenne
1/4 cup Worcestershire sauce
1 tablespoon paprika
2 teaspoons dried oregano leaves
2 teaspoons dried thyme leaves
Salt and pepper to taste
2 pounds large shrimp (not peeled)
1/3 cup light beer
1/2 cup clam juice or fat-free chicken broth
Instructions
1. In large nonstick skillet, combine oil, Italian dressing, garlic, onion powder, cayenne, Worcestershire sauce, paprika, oregano, thyme, salt and pepper over medium heat until sauce begins to boil.
2. Add shrimp, cook 5 minutes. Add beer and broth, cook another 5-7 minutes or until shrimp are done.
Makes 4-6 servings
Food Facts
Calories 207
Calories from fat (%) 44
Fat (g) 10
Saturated Fat (g) 2
Cholesterol (mg) 196
Sodium (mg) 614
Carbohydrate (g) 6
Dietary Fiber (g) 1
Sugars (g) 2
Protein (g) 22
Diabetic Exchanges: 1/2 carbohydrate, 3 lean meat0 -
lemon feta chicken
Ingredients
8 skinless, boneless chicken breasts
1/4 cup lemon juice, divided
1 tablespoon dried oregano leaves, divided
Salt and pepper to taste
4 ounces crumbled feta cheese
3 tablespoons chopped green onions (scallions)
Instructions
Preheat oven to 350 degrees. Place the chicken in a 13x9x2-inch baking dish coated with non-stick cooking spray and drizzle with half of the lemon juice. Sprinkle with half of the oregano and salt and pepper. Sprinkle with the cheese and green onions. Drizzle with the remaining lemon juice and oregano. Bake, covered, for 45 minutes to 1 hour, or until done.
Makes 8 servings
Docs Notes:
Chicken provides protein as well as vitamin B6, B12, niacin and phosphorus. Vitamin B12 is important for metabolism. It aids in red blood cell formation and helps maintain the central nervous system.
Food Facts
Calories 172
Protein (g) 29
Carbohydrate (g) 2
Fat (g) 5
Calories from Fat (%) 25
Saturated Fat (g) 3
Dietary Fiber (g) 0
Cholesterol (mg) 81
Sodium (mg) 236
Diabetic Exchanges: 4 very lean meat
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chicken scampi
Ingredients
2 pounds boneless, skinless chicken breasts
1 tablespoon olive oil
2 tablespoons grated Parmesan cheese
1 tablespoon dried parsley flakes
1/4 teaspoon garlic powder
Salt and pepper to taste
1 tablespoon dried oregano leaves
3 tablespoons lemon juice
2 tablespoons Worcestershire sauce
Instructions
1. Combine all ingredients in shallow bowl. Marinate, covered, in refrigerator several hours or overnight.
2. Preheat broiler. Remove chicken from marinade, place in single layer in shallow baking dish or broiling pan. Broil 8 inches from heat, turning once, until chicken is done, 15 minutes.
Makes 8 servings
Food Facts
Calories 176
Protein (g) 35
Carbohydrate (g) 1
Fat (g) 3
Calories from Fat (%) 14
Saturated Fat (g) 1
Dietary Fiber (g) 0
Cholesterol (mg) 88
Sodium (mg) 146
Diabetic Exchanges: 4 very lean meat0 -
italian stuffed meatloaf
Ingredients
2 pounds ground sirloin
1 large egg white
1 cup tomato juice
Salt and pepper to taste
1 teaspoon minced garlic
1 teaspoon dried oregano leaves
1 onion, chopped
4 ounces sliced part-skim Mozzarella or provolone cheese
1/2 cup frozen spinach, cooked according to directions and squeezed dry
1/2 cup jarred roasted red peppers, drained and chopped
Instructions
1. Preheat oven 350°F. Coat 9x5x3-inch loaf pan with nonstick cooking spray.
2. In large bowl, combine meat, egg white, tomato juice, salt and pepper, garlic, and oregano.
3. In small nonstick skillet coated with nonstick cooking spray, sauté onion until tender. Add cooked onion to meat mixture, mixing well. Put half meat mixture into prepared loaf pan and layer with Mozzarella cheese, spinach, and red peppers, cover with remaining meat mixture. Bake meat loaf one hour or until meat is done.
To Prepare and Eat Now: Eat when ready.
To Freeze: Cool to room temperature, then wrap, label, and freeze.
To Prepare After Freezing: Remove from freezer to defrost. Preheat the oven to 350°F. Bake for 20-30 minutes or until thoroughly heated. Alternately, you can reheat meatloaf slices in the microwave.
Makes 6-8 servings
Food Facts
Calories 188
Protein (g) 27
Carbohydrate (g) 4
Fat (g) 7
Calories from Fat (%) 34
Saturated Fat (g) 3
Dietary Fiber (g) 1
Cholesterol (mg) 69
Sodium (mg) 284
Diabetic Exchanges: 3.5 lean meat, 1 vegetable0 -
Roasted Salmon
Ingredients
1/8 teaspoon ground cinnamon
Salt and pepper to taste
2 (6-ounce) salmon fillets (from Atlantic Canada/coast of Maine)
1 tablespoon light brown sugar
2 teaspoons chili powder
1/2 teaspoon ground cumin
Instructions
1. Preheat oven 400° F. Line baking sheet with foil.
2. In resealable plastic bag, mix together brown sugar, chili powder, cumin, cinnamon, and season to taste. Add salmon, coating all over and pat in seasoning.
3. Transfer to prepared pan. Bake 12-15 minutes or until fish flakes easily.
Food Facts
Nutritional information per serving:
Calories 252 Calories from fat 25% Fat 7g Saturated Fat 1g Cholesterol 97mg Sodium 153mg Carbohydrate 9g Dietary Fiber 1g Protein 37g Dietary Exchanges: 1/2 other carbohydrate, 1/2 lean meat0 -
double chocolate brownies
Ingredients
1 (21.5-ounce) box original brownie mix
2 eggs
1/3 cup canola oil
1/4 cup water
1/3 cup bittersweet or dark chocolate chips (1/2 cup for more chocolate)
3 tablespoons butter
2 tablespoons cocoa
2 cups confectioners sugar
2 tablespoons skim milk
1 teaspoon almond extract
Instructions
1. Preheat oven to 350°F. Coat a 13 × 9 × 2-inch baking pan with nonstick cooking spray.
2. In a bowl, combine brownie mix, eggs, oil, and water until well mixed. Stir in chocolate chips.
3. Transfer to prepared pan. Bake for 23-25 minutes (do not overcook). Cool.
4. In a mixing bowl, combine remaining ingredients until creamy. Spread over brownies.
Makes 4 dozen brownies
Food Facts
Calories 108
Calories from fat 37%
Fat 4 g
Saturated Fat 1 g
Cholesterol 11 mg
Sodium 45 mg
Carbohydrate 16 g
Dietary Fiber 0 g
Sugars 12 g
Protein 1 g
Diabetic Exchanges1 carbohydrate, 1 fat0 -
Italian Turkey Lasagna Rolls
Ingredients
8 oz cooked extra lean ground white turkey, 97% fat free
15 oz part skim milk ricotta cheese
2 oz shredded 3 cheese Italian blend (Parmesan, asiago & romano), divided use
1-1/4 cups shredded low-moisture part-skim mozzarella cheese, divided use
8 whole wheat blend pasta lasagna noodles (equals approximately 6 ounces of dry pasta)
1-1/2 cups pasta sauce, divided use
1 large egg
1/2 tsp garlic powder
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
1/4 cup chopped fresh parsley
Directions
Preheat oven to 375 degrees F.
Cook the 8 lasagna noodles in salted boiling water, rinse and set aside.
Brown the ground turkey and set aside.
Mix following ingredients well: ricotta cheese, 1 cup mozzarella, 1 ounce 3 cheese Italian blend, egg, garlic powder, fresh parsley, sea salt, and black pepper and set aside.
Lay a large piece of plastic wrap on countertop.
Lay noodles flat atop plastic wrap, top each noodle with a layer of ricotta mixture and 1/4 cup browned turkey. Starting at one end, roll one noodle at a time.
Fill the bottom of a baking dish with 1/2 cup of the pasta sauce.
Lay rolls seam-side down, cover with remaining pasta sauce, and sprinkle with remaining mozzarella cheese and 3 cheese Italian blend.
Bake at 375 degrees F for 20 minutes.
Nutritional Info
Servings Per Recipe: 8
Amount Per Serving
Calories: 113.2
Total Fat: 4.1 g
Cholesterol: 53.4 mg
Sodium: 313.3 mg
Total Carbs: 8.6 g
Dietary Fiber: 1.3 g
Protein: 11.0 g0 -
tuna salad
Ingredients
2 (6-ounce) cans solid white tuna, packed in water, drained
1 (11-ounce) can mandarin oranges drained
1/4 pound fresh mushrooms, sliced
1 (14-ounce) can artichoke hearts, drained and halved
1 cup sliced water chestnuts, drained
1/4 cup light mayonnaise
1/4 cup nonfat plain yogurt
1 tablespoon lemon juice
1 teaspoon sugar
1 bunch green onions (scallions), thinly sliced
Instructions
In a large bowl, carefully combine tuna, oranges, mushrooms, artichoke hearts, and water chestnuts. In a small bowl, mix the mayonnaise, yogurt, lemon juice, sugar, and green onions together and fold into the tuna mixture. Serve immediately or refrigerate.
Makes 8 servings
Food Facts
Calories 108
Protein (g) 12
Carbohydrate (g) 11
Fat (g) 2
Calories from Fat (%) 14
Saturated Fat (g) 0
Dietary Fiber (g) 3
Cholesterol (mg) 19
Sodium (mg) 324
Diabetic Exchanges: 1.5 very lean meat, 2 vegetable0 -
Did my signature work? lol0
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