What is/was for Supper?

1 boca veggie burger (70 cals)
1 slice wonder bread (40 cals)
1 cup Butternut squash roasted (80 cals)
1 basic salad (lettuce, tomato, scallions) (60 cals)
1 tbsp Ketchup (15 cals)
1 slice low fat swiss cheese (50 cals)

Total cals: 315

Dessert:
1 cup strawberries (50 cals)

have not had dinner yet, but saw the chicken pot pie dinner and thought i would share this makeover

Chicken pot pie is a homey, family favorite. The rich, creamy sauce and tender chunks of chicken make this a perfect comfort food. Unfortunately, that rich sauce is often made with heavy cream and the flaky crust depends on a whole lot of butter. this is a lighter version of this cold-weather favorite that we could enjoy without the guilt. With 1/3 of the cholesterol, 23 fewer grams of total fat, and half the saturated fat and sodium of the original, this is a recipe we feel good about cozying up to.

make changes by
Replacing heavy cream with nonfat buttermilk
Adding more vegetables to the recipe
Reducing the amount of butter used and eliminating the shortening completely
Using fresh herbs instead of dried for more flavor, with less fat
Making the crust with cornmeal for a richer flavor


before makeover
2 pounds boneless chicken thighs, skinned
3 cups chicken broth
2 medium onions
4 green onions, sliced
10 ounces mushrooms
3 large carrots
1 package frozen peas
2 tablespoons vegetable oil
5 tablespoons butter
½ teaspoon dried thyme
¼ cup chopped parsley
½ cup heavy cream
¼ teaspoon pepper
1 egg
2 cups flour
¼ cup vegetable shortening
¼ cup cheddar cheese

after makeover
1 pound boneless, skinless chicken breasts
3 cups chicken stock
1 small onion
1/8 pound mushrooms
1 small carrot
1/2 cup turnips
1 medium russet potato
1/2 cup frozen peas
1 1/2 tablespoons olive oil
1 1/2 tablespoons fresh thyme
1 1/4 cups flour
1/2 cup cornmeal
1/2 teaspoon baking soda
4 tablespoons unsalted butter
1/3 cup nonfat buttermilk
2 tablespoons sugar

before
Calories: 731
Total Fat: 37 g
Saturated Fat: 14 g
Protein: 43 g
Total Carbohydrates: 56 g
Cholesterol: 207 mg
Dietary Fiber: 6 g
Sodium: 1232 mg
Percent Calories from Fat: 45%
Percent Calories from Protein: 24%
Percent Calories from Carbohydrates: 31%

after
Calories: 427
Total Fat: 14 g
Saturated Fat: 7 g
Protein: 28 g
Total Carbohydrates: 46 g
Cholesterol: 79 mg
Dietary Fiber: 3 g
Sodium: 710 mg
Percent Calories from Fat: 30%
Percent Calories from Protein: 27%
Percent Calories from Carbohydrates: 43%

Thanks for the recipes Lokimama & garimac!!!
I was going to come up with a somewhat healthy version of chicken pot pie b/c I it! I love turkey pot pie even more though. Thanks!!

~Joanna:flowerforyou:

Meatloaf and salad.
Ketchup for the meatloaf and Catalina fat free dressing.

A cup of raw spinach with lemon juice on top
Vegetable soup
an omelet with A slice of ham and some onions and mushrooms
and a slice of whole wheat toast with peanut butter and a drizzle of honey and a shake of cinnamon on it, with a half a cup of skim milk.