The Accountability Kitchen
Good Evening everyone - hope you've all had good days. this nasty weather that we;re having along the coast has sorta made me feel sluggish today. Hope the sun will come out tomorrow. Now that my day is winding down and my kitchen is officially closed for the evening here's what I've eaten today:
Breakfast: Click (w/ some powdered milk for a little extra)
Lunch: 15 Bean Soup
Snack: Pure Protein Choc. Peanut Bar
Dinner: CrockPot BBQ Chicken & Steamed Veggies
Snack: Protein Hot Chocolate
Protein - 68 g.
Water - 64 oz.
Vitamins - 4 Optisource
Exercise - 30 minutes on the treadmill
Come on folks challenge me w/some wonderful recipes that are full of protein and even more flavor. - Iris
Breakfast: Click (w/ some powdered milk for a little extra)
Lunch: 15 Bean Soup
Snack: Pure Protein Choc. Peanut Bar
Dinner: CrockPot BBQ Chicken & Steamed Veggies
Snack: Protein Hot Chocolate
Protein - 68 g.
Water - 64 oz.
Vitamins - 4 Optisource
Exercise - 30 minutes on the treadmill
Come on folks challenge me w/some wonderful recipes that are full of protein and even more flavor. - Iris
Blessed are the flexible for they shall not be bent out of shape.
Highest Surgery Lowest Current
314.5 294 208 258.4
Apple and Curry Chicken:
8 oz of chicken cut into thin strips
1 golden delicious apple peeled and diced
1 small onion diced
1/2 cup FF Chicken broth (I also use low sodium)
1TBSP EVOO (Extra V Olive Oil)
1 TBSP curry
1/4 skim milk
White pepper to taste
Salt
(Optional - Sun Dried Tomatoes <--- I add this in mine)
Cook Chicken in skillet sprinkled with salt and pepper. Remove when no longer pink. Add EVOO, when heated add onion and saute for approx 1 to 2 min, then add apple pieces. Cook till tender/ soft and add curry, white pepper, chicken broth and milk. Cook on med high till thickens up a little like a sauce. Add in the sun dried tomatoes if you are going to use them. Put the chicken back in till warmed up.
I serve with sliced tomato with sprinkled feta and balsamic vinegar. My husband likes it over rice.
This makes 2 servings. 1 serving is 254 calories, 10g fat, 26g Protein
Breakfast:
One of my favorite breakfast foods is cream of wheat with vanila protein powder mixed in and then fruit added. (also made with skim milk). Low cal, low fat and even 1/2 scoop of my isopure I get around 25g of protein just out of the breakfast.
Tonight's Dinner was:
Fish! I can't remember the name or where I got it. My family just loves it and I make it at least once a month - it actually is very easy to make. Prep is maybe 10 or 15 min. All said? Maybe 45?
1 tsp EVOO
1 shallot (chopped fine)
2 oz Pepridge Farm 50% less fat Turkey Kielbasa sausage (truly - only 2 oz and it's perfect, don't use more)
1Tsp chopped thyme (fresh)
1 pint of grape tomatoes cut in half
1/2 cup dry white wine (split this into two 1/4 cups)
1 - 15oz can of great northern beans (rinsed/ drained)
salt
1 to 1 1/4 lb of white fish (I've actually used Pink snapper, talapia, flounder, grouper)
Preheat oven to 475. Spray 9x13 baking dish with pam. Heat oil in skillet (med high heat). Add shallot, kielbasa and thyme, stirring until gragrant (around 1 min or so). Add the tomato halves and 1/4 cup of wine. Cook, stirring occasionally till the tomatoes are broken down and the wine is almost evaporated (approx 4 min). Add the beans and salt and stir together then remove from the heat.
Sprinkle the fish filets with salt and pepper to taste and lay in baking dish. Spoon out equal amounts of bean mix onto the top of each filet (ends up around 1/2 cup per..) Pour the remaining 1/4 c wine into the pan then cover with foil and bake for approx 15-20 min ****il fish is cooked through.
You won't regret it when you lift that foil back after cooking and smell it!
Another staple for us is Garlic Lime Chicken:
4 boneless/ skinless chicken breast
1/2 cup low sodium soy sauce
1/4 c lime juice
1 TBSP worcester****e sauce
2 garlic cloves (minced)
1/2 tsp dry mustard
1/2 tsp ground pepper
Mix soy, lime juice, worcestershire, garlic and mustard. Place chicken in a bowl and pour liquid mixture over - cover and marinate 30 min to 1 hour in the refrig. Spray skillet with Pam and cook the chicken over med-high heat for about 6 - 8 min on each side (depends on thickness of chicken****il no longer pink the center.
YUM!
8 oz of chicken cut into thin strips
1 golden delicious apple peeled and diced
1 small onion diced
1/2 cup FF Chicken broth (I also use low sodium)
1TBSP EVOO (Extra V Olive Oil)
1 TBSP curry
1/4 skim milk
White pepper to taste
Salt
(Optional - Sun Dried Tomatoes <--- I add this in mine)
Cook Chicken in skillet sprinkled with salt and pepper. Remove when no longer pink. Add EVOO, when heated add onion and saute for approx 1 to 2 min, then add apple pieces. Cook till tender/ soft and add curry, white pepper, chicken broth and milk. Cook on med high till thickens up a little like a sauce. Add in the sun dried tomatoes if you are going to use them. Put the chicken back in till warmed up.
I serve with sliced tomato with sprinkled feta and balsamic vinegar. My husband likes it over rice.
This makes 2 servings. 1 serving is 254 calories, 10g fat, 26g Protein
Breakfast:
One of my favorite breakfast foods is cream of wheat with vanila protein powder mixed in and then fruit added. (also made with skim milk). Low cal, low fat and even 1/2 scoop of my isopure I get around 25g of protein just out of the breakfast.
Tonight's Dinner was:
Fish! I can't remember the name or where I got it. My family just loves it and I make it at least once a month - it actually is very easy to make. Prep is maybe 10 or 15 min. All said? Maybe 45?
1 tsp EVOO
1 shallot (chopped fine)
2 oz Pepridge Farm 50% less fat Turkey Kielbasa sausage (truly - only 2 oz and it's perfect, don't use more)
1Tsp chopped thyme (fresh)
1 pint of grape tomatoes cut in half
1/2 cup dry white wine (split this into two 1/4 cups)
1 - 15oz can of great northern beans (rinsed/ drained)
salt
1 to 1 1/4 lb of white fish (I've actually used Pink snapper, talapia, flounder, grouper)
Preheat oven to 475. Spray 9x13 baking dish with pam. Heat oil in skillet (med high heat). Add shallot, kielbasa and thyme, stirring until gragrant (around 1 min or so). Add the tomato halves and 1/4 cup of wine. Cook, stirring occasionally till the tomatoes are broken down and the wine is almost evaporated (approx 4 min). Add the beans and salt and stir together then remove from the heat.
Sprinkle the fish filets with salt and pepper to taste and lay in baking dish. Spoon out equal amounts of bean mix onto the top of each filet (ends up around 1/2 cup per..) Pour the remaining 1/4 c wine into the pan then cover with foil and bake for approx 15-20 min ****il fish is cooked through.
You won't regret it when you lift that foil back after cooking and smell it!
Another staple for us is Garlic Lime Chicken:
4 boneless/ skinless chicken breast
1/2 cup low sodium soy sauce
1/4 c lime juice
1 TBSP worcester****e sauce
2 garlic cloves (minced)
1/2 tsp dry mustard
1/2 tsp ground pepper
Mix soy, lime juice, worcestershire, garlic and mustard. Place chicken in a bowl and pour liquid mixture over - cover and marinate 30 min to 1 hour in the refrig. Spray skillet with Pam and cook the chicken over med-high heat for about 6 - 8 min on each side (depends on thickness of chicken****il no longer pink the center.
YUM!
Jenn
Pre-Surgery (08/01/07): 467.5
Surgery Day(08/30/07): 445
09/15/09: 237
Pre-Surgery (08/01/07): 467.5
Surgery Day(08/30/07): 445
09/15/09: 237
OMG - the fish sounds heavenly. My Dad was a commercial fisherman so seafood was the main staple of our diets. I will definetly be trying your recipe.
Thanks!!!!!!!!!!!!!!!!!!!!!
- Iris
Thanks!!!!!!!!!!!!!!!!!!!!!
- Iris
Blessed are the flexible for they shall not be bent out of shape.
Highest Surgery Lowest Current
314.5 294 208 258.4
Julia Child I am not but hear goes this is one of my favorites to make in the oven.
Push's lower or higher fat high protien cheesecake.
ok we will need 5 8 oz packages of fat free cream cheese. Or the non fat or a combination there of if you want more fat.
Five eggs.. thats protein
five graham crackers for the crust(the big ones or a couple more depending on the pan
two tablespoons of butter
a dash of Lemon extract or Almond extract or maybe both if you like them otherwise something with a little bit of flavor that suites you.
1/2 cup of splenda for the crust and 1 and 1.5 cups for the filling.
10 inch or 12 inch spring form pan
preheat the oven to 275 to 300 degrees and stick a pan of water in the lower rack.
Crust,
Melt the butter and crush the graham crackers up to a powder. Put them in the spring form pan with the 1/2 cup of splenda and make it into a mush. If you need a little more butter that is cool as well. Just get it so it forms a nice thin layer in the bottom of the pan.
Filling,
with a mixer blend in the cream cheese and 1.5 cups of splenda (get the big bag that does not have sugar in it. if you use the little packets they are alot stronger and it may not take near as much but i have yet to attempt that version yet). when it is nice and stiff begin to add one at a time the eggs not adding another till the first one is well blended. As the last egg begins the mixing process add the dash of flavor to the mix. Blend maybe a minute or not quite that much just to make sure things are nice and smooth. Pour into the pan over the crumbly crust. Bake the cheesecake about 45 minutes to an hour. It will still be a bit jiggly in the middle when you need to turn the oven off and let it cool down inside the over for maybe twenty minutes or so. Remove and let it breathe on the counter for a little while then put it in the refrigerator and let it chill.
To get it out of the pan without alot of hassle. run a frosting spatula or a thin knife around the outside of the cheescake to release it from the sides. then remove the sides of the pan and if the pan is nonstick then use a plastic server to cut and serve the cake.
If you dont want it as sweet cut the filling splenda to one cup. enjoy. If you check the graham crackers for sugar content then figure out how many slices on the cake and divide it into the cracker serving the true sugar levels will be pretty low. I used this recipe for a diabetic cheese cake and it worked very well and I plan on making another for thanksgiving.
Push's lower or higher fat high protien cheesecake.
ok we will need 5 8 oz packages of fat free cream cheese. Or the non fat or a combination there of if you want more fat.
Five eggs.. thats protein
five graham crackers for the crust(the big ones or a couple more depending on the pan
two tablespoons of butter
a dash of Lemon extract or Almond extract or maybe both if you like them otherwise something with a little bit of flavor that suites you.
1/2 cup of splenda for the crust and 1 and 1.5 cups for the filling.
10 inch or 12 inch spring form pan
preheat the oven to 275 to 300 degrees and stick a pan of water in the lower rack.
Crust,
Melt the butter and crush the graham crackers up to a powder. Put them in the spring form pan with the 1/2 cup of splenda and make it into a mush. If you need a little more butter that is cool as well. Just get it so it forms a nice thin layer in the bottom of the pan.
Filling,
with a mixer blend in the cream cheese and 1.5 cups of splenda (get the big bag that does not have sugar in it. if you use the little packets they are alot stronger and it may not take near as much but i have yet to attempt that version yet). when it is nice and stiff begin to add one at a time the eggs not adding another till the first one is well blended. As the last egg begins the mixing process add the dash of flavor to the mix. Blend maybe a minute or not quite that much just to make sure things are nice and smooth. Pour into the pan over the crumbly crust. Bake the cheesecake about 45 minutes to an hour. It will still be a bit jiggly in the middle when you need to turn the oven off and let it cool down inside the over for maybe twenty minutes or so. Remove and let it breathe on the counter for a little while then put it in the refrigerator and let it chill.
To get it out of the pan without alot of hassle. run a frosting spatula or a thin knife around the outside of the cheescake to release it from the sides. then remove the sides of the pan and if the pan is nonstick then use a plastic server to cut and serve the cake.
If you dont want it as sweet cut the filling splenda to one cup. enjoy. If you check the graham crackers for sugar content then figure out how many slices on the cake and divide it into the cracker serving the true sugar levels will be pretty low. I used this recipe for a diabetic cheese cake and it worked very well and I plan on making another for thanksgiving.
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