You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind. Make it a meal: Serve with lemon wedges, coleslaw, roasted new potatoes and a dollop of tartar sauce.
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
Canola oil cooking spray
1 cup whole-wheat dry breadcrumbs (see Shopping Tip) or 1/2 cup plain dry breadcrumbs
1 cup whole-grain cereal flakes
1 teaspoon lemon pepper
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/4 teaspoon salt
1/2 cup all-purpose flour
2 large egg whites, beaten
1 pound tilapia fillets, cut into 1/2-by-3-inch strips
1. Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
2. Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.
3. Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
4. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.
NUTRITION INFORMATION: Per serving: 274 calories; 3 g fat (1 g sat, 1 g mono); 57 mg cholesterol; 33 g carbohydrate; 29 g protein; 3 g fiber; 479 mg sodium; 464 mg potassium. Nutrition bonus: Selenium (86% daily value), Folate (24% dv), Iron (15% dv). 2 Carbohydrate Servings Exchanges: 2 starch, 3 1/2 very lean meat
TIP: Shpping Tip: We like the Ian’s brand of whole-wheat dry breadcrumbs, labeled “Panko breadcrumbs,” for their coarse and crunchy texture. Find them in the natural-foods section of large supermarkets or substitute plain dry breadcrumbs (they’re finer so you need less).
Tuesday, February 24, 2009
Here's a good beginnger work out!
Hi Everyone,
I hope everyone is still trudging along and finding new ways to keep active and healthy. Just to let you know, we have tried almost all the recipes on here and they have been quick and easy to make. Not only that, but they are very tasty too. Here is a link to a beginner work out.
http://health.discovery.com/videos/you-on-a-diet-beginner-workout.html
Enjoy!!!
I hope everyone is still trudging along and finding new ways to keep active and healthy. Just to let you know, we have tried almost all the recipes on here and they have been quick and easy to make. Not only that, but they are very tasty too. Here is a link to a beginner work out.
http://health.discovery.com/videos/you-on-a-diet-beginner-workout.html
Enjoy!!!
Saturday, February 21, 2009
Recipe--Chicken in Garlic-Vinegar Sauce
Braising chicken in vinegar and herbs is a very popular way of cooking in Mediterranean Europe. Often paired with sweet sausage, this is a gutsy, wholesome dish that can be made a day ahead. Serve with whole-wheat couscous tossed with fresh herbs and steamed broccolini.
Makes 6 servings
ACTIVE TIME: 1 hour
TOTAL TIME: 1 hour 50 minutes
EASE OF PREPARATION: Easy
3-3 1/2 pounds bone-in chicken pieces (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
1/2 teaspoon coarse salt, plus a pinch, divided
1/2 teaspoon freshly ground pepper
7 teaspoons extra-virgin olive oil, divided
1 tablespoon butter
1/2 cup minced shallots
16 large cloves garlic, peeled
1/3 cup sherry vinegar or red-wine vinegar
1 cup reduced-sodium chicken broth
2 sprigs fresh thyme or 2 teaspoons dried
1/2 cup reduced-fat sour cream
1 tablespoon Dijon mustard
2 teaspoons tomato paste
2 teaspoons all-purpose flour
2 medium tomatoes, seeded and cut into 1/2-inch pieces
2 tablespoons finely minced fresh chives
1. Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.
2. Heat 2 teaspoons oil and butter in a large heavy casserole or Dutch oven over medium heat. Add half the chicken pieces and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to a large plate. Add 2 teaspoons oil to the pot. Add the remaining chicken and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to the plate.
3. Heat 2 more teaspoons oil. Add shallots and garlic and cook, stirring, until the shallots are soft and lightly browned, about 1 minute. Add vinegar and bring to a simmer. Return the chicken to the pot. Pour in broth and then carefully nestle the thyme sprigs among the chicken pieces (or stir in dry thyme).
4. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
5. Just before the chicken is done, whisk sour cream, mustard, tomato paste and flour in a small bowl until smooth. Combine tomatoes, chives, the remaining 1 teaspoon oil and pinch of salt in another small bowl; reserve for garnish.
6. When the chicken is done, remove to a plate, discarding the thyme sprigs (if using). Stir the sour cream mixture into the sauce; bring to a simmer. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with the tomato mixture.
NUTRITION INFORMATION: Per serving: 301 calories; 14 g fat (5 g sat, 6 g mono); 116 mg cholesterol; 9 g carbohydrate; 34 g protein; 1 g fiber; 427 mg sodium; 612 mg potassium. Nutrition bonus: Vitamin C (20% daily value), Potassium (17% dv), Vitamin A (15% dv).1/2 Carbohydrate ServingExchanges: 1 vegetable, 4 lean meat, 2 fat
TIP: Tip: If you are using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of a thigh. And if you buy whole legs, separate the drumsticks and thighs. When the pieces are about the same size, they’ll cook at about the same rate.
MAKE AHEAD TIP: Prepare through Step 4; cool to room temperature and refrigerate for up to 1 day. Finish with Steps 5-6 before serving.
Makes 6 servings
ACTIVE TIME: 1 hour
TOTAL TIME: 1 hour 50 minutes
EASE OF PREPARATION: Easy
3-3 1/2 pounds bone-in chicken pieces (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
1/2 teaspoon coarse salt, plus a pinch, divided
1/2 teaspoon freshly ground pepper
7 teaspoons extra-virgin olive oil, divided
1 tablespoon butter
1/2 cup minced shallots
16 large cloves garlic, peeled
1/3 cup sherry vinegar or red-wine vinegar
1 cup reduced-sodium chicken broth
2 sprigs fresh thyme or 2 teaspoons dried
1/2 cup reduced-fat sour cream
1 tablespoon Dijon mustard
2 teaspoons tomato paste
2 teaspoons all-purpose flour
2 medium tomatoes, seeded and cut into 1/2-inch pieces
2 tablespoons finely minced fresh chives
1. Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.
2. Heat 2 teaspoons oil and butter in a large heavy casserole or Dutch oven over medium heat. Add half the chicken pieces and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to a large plate. Add 2 teaspoons oil to the pot. Add the remaining chicken and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to the plate.
3. Heat 2 more teaspoons oil. Add shallots and garlic and cook, stirring, until the shallots are soft and lightly browned, about 1 minute. Add vinegar and bring to a simmer. Return the chicken to the pot. Pour in broth and then carefully nestle the thyme sprigs among the chicken pieces (or stir in dry thyme).
4. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
5. Just before the chicken is done, whisk sour cream, mustard, tomato paste and flour in a small bowl until smooth. Combine tomatoes, chives, the remaining 1 teaspoon oil and pinch of salt in another small bowl; reserve for garnish.
6. When the chicken is done, remove to a plate, discarding the thyme sprigs (if using). Stir the sour cream mixture into the sauce; bring to a simmer. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with the tomato mixture.
NUTRITION INFORMATION: Per serving: 301 calories; 14 g fat (5 g sat, 6 g mono); 116 mg cholesterol; 9 g carbohydrate; 34 g protein; 1 g fiber; 427 mg sodium; 612 mg potassium. Nutrition bonus: Vitamin C (20% daily value), Potassium (17% dv), Vitamin A (15% dv).1/2 Carbohydrate ServingExchanges: 1 vegetable, 4 lean meat, 2 fat
TIP: Tip: If you are using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of a thigh. And if you buy whole legs, separate the drumsticks and thighs. When the pieces are about the same size, they’ll cook at about the same rate.
MAKE AHEAD TIP: Prepare through Step 4; cool to room temperature and refrigerate for up to 1 day. Finish with Steps 5-6 before serving.
Tuesday, February 17, 2009
Small Change, Big Weight-Loss Payoff
Eat Less Than You Need
But losing weight is different from not gaining weight, points out Katherine Tallmadge, a registered dietitian and spokesperson for the American Dietetic Association in Washington, D.C. Assuming your body needs 2,000 calories a day to meet its energy requirements — the average for most women — and you consume 300 fewer calories than 2,000 daily, you could shed 30 pounds a year. That's because your body will take the extra 300 calories it needs for energy from stores of fat.
Now, that may sound extreme, but, Tallmadge, like Hill, believes "small changes can make a big difference." Consider this: By halving that 200- to 300-calorie nightly snack, you could drop 15 pounds a year. Step up your level of activity by walking around the office instead of shooting out emails nonstop and you could strip away another 100 calories daily, or 10 pounds a year.
How to Knock Out Calories
Of course, if it were that easy, you wouldn't be reading this now. So how do you hunker down and continuously knock out those 200 to 300 calories a day? The often-repeated formula is to combine eating less calories with regular cardiovascular exercise. Do all three, and you're guaranteed to melt away fat. But be forewarned: Your body can only metabolize a certain amount of fat — 1 to 1.5 pound(s) a week — on a low-calorie diet, says Tallmadge. At some point, the fat will turn to muscle, which is why you want to build muscle when losing weight.
"You don't have to feel like you are on a diet or depriving yourself when eating fewer calories to lose weight," says Tallmadge, author of Diet Simple. She has rarely met a woman who cannot lose weight and keep it off on 1,800 calories a day, she says, especially if she eats a good breakfast.
It's All About Planning
Tallmadge's No. 1 weight-loss tip is to plan. You have to grocery shop with a list in hand so you can prepare the tasty breakfast above, or bring your 600-calorie lunch to work. Otherwise, you're going to grab Chinese takeout or a burger and mistakenly plough through a 1,000-calorie dinner and 1,800 calories a day.
Save food preparation time by buying frozen fruits and vegetables. Not only is frozen more convenient, but the food can actually be more nutritious than fresh produce, Tallmadge says. Frozen foods are picked when ripe and frozen immediately, whereas fresh produce is often picked early, so it can sit longer on grocers' shelves.
Storing prepared meals in one-serving-size plastic containers also aids in controlling portion size in the land that prizes super-sized, biggie everything!
Stick With It
A surefire way to stick with fewer calories each day, says New York City dietitian Julie Walsh, is to maintain a written record of what you eat and when you eat it. Nothing piles up the calories faster than "mindless eating," which is when you consume food — not because you are hungry, but because your body is fatigued or your mind is bored. Simply becoming conscious about your eating habits can jolt new eating behavior, says Walsh.
By Karen Berney
But losing weight is different from not gaining weight, points out Katherine Tallmadge, a registered dietitian and spokesperson for the American Dietetic Association in Washington, D.C. Assuming your body needs 2,000 calories a day to meet its energy requirements — the average for most women — and you consume 300 fewer calories than 2,000 daily, you could shed 30 pounds a year. That's because your body will take the extra 300 calories it needs for energy from stores of fat.
Now, that may sound extreme, but, Tallmadge, like Hill, believes "small changes can make a big difference." Consider this: By halving that 200- to 300-calorie nightly snack, you could drop 15 pounds a year. Step up your level of activity by walking around the office instead of shooting out emails nonstop and you could strip away another 100 calories daily, or 10 pounds a year.
How to Knock Out Calories
Of course, if it were that easy, you wouldn't be reading this now. So how do you hunker down and continuously knock out those 200 to 300 calories a day? The often-repeated formula is to combine eating less calories with regular cardiovascular exercise. Do all three, and you're guaranteed to melt away fat. But be forewarned: Your body can only metabolize a certain amount of fat — 1 to 1.5 pound(s) a week — on a low-calorie diet, says Tallmadge. At some point, the fat will turn to muscle, which is why you want to build muscle when losing weight.
"You don't have to feel like you are on a diet or depriving yourself when eating fewer calories to lose weight," says Tallmadge, author of Diet Simple. She has rarely met a woman who cannot lose weight and keep it off on 1,800 calories a day, she says, especially if she eats a good breakfast.
It's All About Planning
Tallmadge's No. 1 weight-loss tip is to plan. You have to grocery shop with a list in hand so you can prepare the tasty breakfast above, or bring your 600-calorie lunch to work. Otherwise, you're going to grab Chinese takeout or a burger and mistakenly plough through a 1,000-calorie dinner and 1,800 calories a day.
Save food preparation time by buying frozen fruits and vegetables. Not only is frozen more convenient, but the food can actually be more nutritious than fresh produce, Tallmadge says. Frozen foods are picked when ripe and frozen immediately, whereas fresh produce is often picked early, so it can sit longer on grocers' shelves.
Storing prepared meals in one-serving-size plastic containers also aids in controlling portion size in the land that prizes super-sized, biggie everything!
Stick With It
A surefire way to stick with fewer calories each day, says New York City dietitian Julie Walsh, is to maintain a written record of what you eat and when you eat it. Nothing piles up the calories faster than "mindless eating," which is when you consume food — not because you are hungry, but because your body is fatigued or your mind is bored. Simply becoming conscious about your eating habits can jolt new eating behavior, says Walsh.
By Karen Berney
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