Quick breakfast sandwich

We hear over and over "breakfast is the most important meal of the day." I always say, "I'll be late to work before I skip breakfast." I can't make it 30 minutes without filling my tummy with something and this is one of my favorites. Just takes a little time...so wake up 10 minutes earlier and treat yourself to a wonderful filling breakfast.

Egg or 1/4 cup egg substitute

Cheese, Borden fat free sharp for 30 cal

1-2 slices of 98% fat free ham

English Muffin, Thomas' Multi-grain light for 100 cal and 8 grams of fiber!

While English muffin is toasting, cook egg or egg substitute to your liking. Put ham in same skillet to warm up. Put together your sandwich and go!

*If you make it with an egg, breakfast is 4 points. Made with egg substitute, points count will be 2!

Taco Salad

This has been one of my family's favorites ever since I can remember and I'm happy to pass it along and hopefully make it one of your family's too!

Ingredients: For 2

1/2 lb ground turkey or lean ground beef

taco seasoning

lettuce

tomato

red cabbage

cucumber

carrots

onions

freshly grated cheese

Doritos

Cook turkey until no longer pink. Add taco seasoning. Put crushed up Doritos on bottom of plate. Assemble desired salad on top and add with warm meat. Freshly grated cheese has way more flavor than the pre-shredded stuff you buy in the store and when it comes to things like this, you can cut on the calories with the extra sharpness of the cheese. Top with a little bit of reduced fat or fat free Ranch. Also, if you want to save even more calories, skip out on the ranch and just use salsa!

Grilled Chicken with salad

This may be pretty basic but it's basic that we forget about. Grill chicken with your favorite marinade and slice it up and throw a salad together. Easy, healthy and a pretty week night meal.



Here's how I did mine....


2 chicken breasts with Teriyaki marinade
lettuce
carrots
bell pepper
feta cheese
cucumber


Marinate the chicken for at least 30 minutes. Grill breasts for about 10 min per each side. It's important to NOT overcook chicken. It can be a wonderful juicy meat if people give it a chance.


Prepare what salad items you like and put together. Top with the warm meat. if you decide to have cheese, the meat will melt it nicely. Since I had feta on this, I didn't even add a dressing. Wonderful light salad that was very satisfying! If you skimp on other ingredients that add calories, feel free to double the meat for 2 servings.

My favorite kitchen utensil is a cheap scale that I bought at Wal-Mart. It's so easy for us to overeat when storebought meats are not portioned for one. **One serving of cooked chicken breast with no skin or bones is 3oz. So..do yourself a favor and get a little kitchen scale.

Grilled Veggies

Have you ever gotten into a slump with dinner? Ever cooked a chicken breast or grilled a pork chop and didn't know what to do with it? My motto....add vegetables! Every once in a while I get tired of green beans, spinach or even asparagus (notice I did not list corn or potatoes....very starchy) and I want to enjoy the summer vegetables. So while the grill is heated up, toss your favorite vegetables on there!

Squash

Onions

Zucchini

Bell peppers

Mushrooms

Tomato

Chunk all vegetables. Pour just a little olive oil on them to help from sticking to the grill, sprinkle 1-2 t dried parsley, 1-2 t dried oregano and drizzle some balsamic vinegar and toss to coat. Put in a grill basket and cook along side your favorite meat. Stir them up when you turn your meat and viola! A wonderful side that is sure to impress the mother-in-law.

TUESDAY TIPS

*When buying canned items, see if there is a reduced sodium or no salt added product....more often than not, the rest of your ingredients will have enough salt to make up for it

*PLAN PLAN PLAN!! The worst place to be with your food regimen is lost with no idea how to find your way back

*Take time to compare products...not everything is created equal

*Ever ordered a child's size? Try it

*Going to a cook out? Instead of eating two of those big juicy brats...get one and cut it longways. You'll feel like your eating two but only consumming half the calories and fat grams

*Add chicken broth to mashed potatoes instead of all that butter

*Live one meal at a time... Don't be discouraged and beat yourself up if you fall off the wagon. Just re-focus at your next meal.

Blueberry Muffins

Perfect for a lazy Sunday morning....

Source: Taste of Home

Yield: 2 batches- 1 dozen per batch

Ingredients:

4 cups all-purpose flour

1 1/2 cups sugar

1 1/2 T baking powder

1 t salt

1 t ground cinnamon

1 t ground nutmeg

Additional ingredients:

1 egg

1 cup milk

1/2 cup butter, melted

1 cup fresh or frozen blueberries

In large bowl, combine all the dry ingredients. Store in airtight containers in a cool dry place or in the freezer for up to 6 months.

To prepare muffin mix:

Place 2 3/4 cup cups muffin mix in a large bowl. In another bowl, whisk the egg, milk, and butter; stir into dry ingredients just until moistened. Fold in blueberries. Fill paper-lined muffin cups three-fourths full. Bake at 400 degrees for 18-21 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing to a wire rack.

Notes: I used 1/4 cup butter and 1/4 unsweetened applesauce instead of 1/2 cup butter. Also used egg substitute instead of the egg. Next time I will spray the liners with cooking spray.

Some information about blueberries!!

*blueberries have been tested to have one of the highest ORAC values of any food in the world and the highest ORAC value within fruit!....what does that mean?? ORAC stands for oxygen radical absorbance capacity. It is a rating system for antioxidant power. Not only do blueberries have all these wonderful phytochemicals and antioxidants, this score means they perform well together and get the job done.

*blueberries keep your memory sharp

*good fighter of cancer

*lowers cholesterol

*contain anthocyanins which improve vision and brain function and guard against macular degeneration (eye disorder)

*frozen is definitely an acceptable alternative to fresh

*eat them frozen with a dollop of yogurt, throw them on a salad or mix in for a shake!

Chicken Cordon Bleu

Source: adapted from Weight Watchers

Ingredients:
2- chicken breasts
4 slices of thinly sliced ham
two slices of Comte cheese
3 T egg substitute
1/8 cup plain dry bread crumbs
1 t canola oil
1/2 cup reduced sodium chicken broth
2 T dry white wine

1. Pound chicken. I would suggest covering the chicken with syran wrap and then pound the chicken with the flat part of the meat mallet.

2. On the inside of each breast, place 2 slices of ham and a slice of Comte cheese. Roll the chicken and secure with a few toothpicks.

3. Lightly beat the egg substitute and mustard on a plate. Spread the bread crumbs on another plate. Dip the chicken rolls in the egg substitute mixture turning to coat all sides and then dip into the bread crumbs. Lightly pressing the crumbs so they adhere to the chicken.

4. Heat the oil in a non-stick skillet over med. heat. Add the chicken and cook, turning occasionally until golden on all sides, about 5 minutes. Add the broth and wine and bring to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, 8-10 more minutes.

Serve with a side salad and maybe some green beans or asparagus.

Notes: If you cannot find Comte cheese, Gruyere is a wonderful substitute. I also left out the wine and just used the chicken broth. The key is to not overcook the chicken! This may seem like a daunting recipe at first, but you and your family will be impressed with the wonderful taste! And you'll know this revamped chicken cordon bleu is MUCH healthier than the traditional ones with grease pouring out as soon as you put your knife into it.

TUESDAY TIPS

* Drink a glass of water before you eat

*Ever tried salsa as your salad dressing? Not all restaurants will have a fat free choice but more often than not, they'll have salsa. Also try it on your homeade salads...great alternative.

*At a restaurant? Always be the first to order, you'll be less likely to change your mind and hopefully stick with the good choice you originally made.

*Design a weekly menu....you'll know what you're doing for dinner and less likely to stop for take out or go out to eat

*Try a Boca burger on Oroweat sandwich thins for a total point count of 2!

*Chew gum while preparing dinner

*always have a water bottle with you! Helps get in those liquids if it's right there

*going out for lunch? Look on-line and check out their menu and the nutritional facts. You can prepare how you're going to order before you even get there.

FOOD FOR THOUGHT

In honor of the upcoming season opener of the Arkansas Razorbacks vs. Tennessee Tech Golden Eagles and my tribute to college football and tailgating this week....here is some Razorback FOOD FOR THOUGHT:

*Arkansas set or matched 26 individual or team records in 2009

*Quarterback Ryan Mallett set or tied 16 different records in 2009

*Arkansas won a bowl game for the first time since 2003 when they defeated East Carolina in the 2010 Liberty Bowl

*Arkansas has thrown for 300+ yards 9 out of 24 games under Head Coach Bobby Petrino....prior to Petrino, Arkansas had thrown for 300+ yards 16 games in school history

*Arkansas has had six first round NFL draft picks in the last five years. We also have 19 active Razorbacks in the NFL

*Don W Reynolds Razorback Stadium only holds 8,000 less seats than the NEW Dallas Cowboys Stadium

*Tusk III, along with UGA, the Georgia Bulldog mascot, are the only live lineage mascots in the SEC.

*Tusk I, the father of Tusk II and Tusk III and one other future Tusk, died December 2004. Tusk II died January 2010.

Let's GO HOGS!!! Woooo Pig Sooie

Beer Margaritas

I know...very interesting combination but surprisingly good and refreshing.


Source: taste of home


Ingredients:
3/4 cup thawed limeade concentrate
12 oz beer
3/4 cup vodka
3/4 cup water
ice


Combine limeade, beer, vodka and water. Serve over ice and garnish with lime wedges!


*This can be made ahead of time. Just add ice when you're getting ready to serve. I've had this with Corona but if you don't have that on hand, just use a light beer.