Saturday, June 23, 2012

Back on the Wagon

Ladder, wagon....whatever.  I've had my break, and the scale has shown me just what happens when I do.  So, it's back on the wagon.  Back up the ladder.   Here we go!

Monday: Zen Salmon, Steamed Edamame, Steamed Brown Rice

Tuesday: Grilled Pork Tenderloin, Roasted Applesauce, Steamed Green Beans

Roasted Applesauce

4 Honey Crisp or Fuji Apples
4 Granny Smith Apples
2 T. olive oil
2 T. honey
1 t. cinnamon
1 t. nutmeg
1/2 t. ginger
1/2 t. orange zest
1/4 t. cloves

Oven to 400.  Peel, core and dice apples into large chunks.  Toss apple chunks with remaining ingredients until well-coated.  Spray jelly roll pan with cooking spray.  Spread apples evenly into one layer on jelly roll pan.  Bake 30-40 minutes or until apples are soft.  Using large fork or potato masher, mash apples until desired consistency is reached.  I prefer large chunks in mine.  Serve warm.

Wednesday: Grilled Chicken Breasts, Strawberry Salad, Baked Potatoes

Strawberry Salad

4 cups torn romaine lettuce
1 cup quartered fresh strawberries
3 T. fat free raspberry vinaigrette
1-2 T. raw walnuts

Combine lettuce and strawberries in a large bowl.  Drizzle with dressing and toss well.  Sprinkle with nuts.

Thursday: Lemon Pepper Tilapia, Citrus Quinoa, Roasted Brussels Sprouts

Roasted Sprouts

1-2 lbs brussels sprouts
1-2 T. olive oil
kosher salt
fresh ground pepper

Stem and halve sprouts.  Toss with remaining ingredients, to taste.  Roast at 450 10-12 minutes or until beginning to brown and tender-crisp.  Serve warm.

Friday: Chicken Salad Pita Pocket, Kale Chips  (If you're doing 90/10, skip the pitas)

Saturday: Pizza (for the fam), Mock-Pizza (for me)

Mock Pizza:

1/4 lb ground buffalo or venison
a few mushrooms, sliced
1-2 T. red onion, finely chopped
a few black and green olives, chopped or sliced
1 c. spinach, wilted
1/4 C. sugar free or reduced sugar pasta sauce
salt and pepper, to taste
1 bell pepper, halved lengthwise, stems, seeds, and membranes removed
 1-2 T. parmesan cheese

Preheat broiler or grill.

Brown meat, drain and set aside.  Wipe pan with paper towel.  Add mushrooms and onions to pan, saute just until mushrooms are starting to soften.  Add meat, olives, pasta sauce, and spinach.  Add salt and pepper, to taste.  Stir well.  Heat until contents are hot.  Divide meat mixture between the two pepper halves; sprinkle with cheese.  Broil or grill until peppers start to brown and cheese melts.

Sunday: Honey Jalepeno Chicken Wraps (eat it "naked" for 90/10)

Honey Jalepeno Chicken Wraps
4, 4oz boneless skinless chicken breasts
2 t. coconut oil
1 t. garlic powder
4 T. honey
4 T. dijon mustard
4 T. finely minced fresh jalepeno
2 t. garlic powder
8 5-6" whole wheat tortillas
8 tsp. grated low fat cheese

Cut chicken breasts lengthwise into strips.

Place coconut oil in skillet over med. heat; add chicken and sprinkle with garlic powder.  Thoroughly cook chicken, remove from skillet, and set aside.

Combine honey, mustard, and jalepeno in a small bowl.

Heat fresh skillet over med. heat and place tortilla in pan.  Heat tortilla 30 sec, flip, and add 1/8 of chicken and 1/8 of cheese.

When cheese is melted, remove from pan, roll up, and serve with dipping sauce on the side.

Repeat for remaining tortillas.

No comments: