Sunday, October 17, 2010

A New Diet

The middle of August found my wife and myself checking into a new diet, well actually an old diet just not one we had done. It's called counting calories. Well needless to say I just had to have a new cookbook (any excuse I can find) we looked and settled on the "Weight Watchers in 20 minutes" following is just a few recipes that I have used and have found to be wonderful. Since "Weight Watchers" included the nutritional values I thought I would pass them along as well. Some of the recipes I do as is and some I change after I have made it at least once their way.

Feel free to experiment with them as you see fit,I am sure you will enjoy.


1 pound lean ground beef (7% fat or less)
1 tablespoon of tomato paste
1 teaspoon ground cumin
½ teaspoon cinnamon
¾ teaspoon salt
¼ teaspoon black pepper
4 whole wheat hamburger buns (split)
4 tomato slices
4 sweet onion slices
4 green lettuce leaves

1. Combine the beef, tomato paste, cumin, cinnamon, salt, and pepper in a bowl. With damp hands shape the mixture into 4 (½-inch-thick) patties.
2. Spray a large nonstick skillet with nonstick spray and set over medium heat. Add the patties and cook until an instant read thermometer inserted into the side of a burger registers 160 degrees, about 4 minutes each side.
3. Put a burger on the bottom half of each bun and top with 1 tomato slice, and 1 lettuce leaf. Cover with the tops of the buns.

Per Serving (1 garnished burger): 280 calories, 8 g Fat, 3 g sat fat, 1 g trans fat, 64 mg chol, 735 mg sod, 22 g carbs, 4 g fib, 29 g prot, 79 mg calc.

We enjoy the burgers as is but have found that if you add a few chopped mushrooms and a little chopped onion to the mixture, it adds a whole new dimension. Hope you enjoy


1 teaspoon hot pepper sauce
¼ cup Louisiana-style hot sauce
1 teaspoon Worcestershire sauce
1 tablespoon unsalted butter
1 pound skinless boneless chicken breast halves, cut on the diagonal into 1-inch wide strips
3 carrots cut into ¼ inch matchsticks
4 celery stalks cut into ¼ inch matchsticks
½ cup fat- free blue cheese dressing

1. Combine the pepper sauce, hot sauce, and Worcestershire sauce in a small saucepan and set over medium heat. Bring to a boil; reduce the heat and simmer 1 minute. Remove from the heat and add 1 teaspoon of the butter, stirring until melted.
2. Melt the remaining 2 teaspoons of butter in large nonstick skillet over medium heat. Add the chicken and cook, stirring, until browned and cooked through, 8 – 10 minutes. Add the hot sauce mixture and cook, tossing, about 1 minute longer. Transfer the chicken to a serving bowl and serve with the carrots, celery, and blue cheese dressing.

Per serving (1 chicken breast half, about 1/3 cup carrot sticks, and ½ cup celery sticks, and 2 tablespoons dressing); 231 cal, 7 g Fat, 3 g sat fat, 0 g trans fat, 77 mg chol, 805 mg sod, 15 g carb, 3 g fiber, 26 g prot, 71 mg calc.

We enjoy as is but feel free to adjust for yourself.


2 tablespoons light cream cheese (Neufchatel), softened
4 slices whole wheat bread
2 tablespoons strawberry or raspberry all-fruit spread
1 large egg
2 egg whites
3 tablespoons fat free milk
1 teaspoon vanilla extract
½ teaspoon cinnamon
Pinch nutmeg
1 cup hulled and sliced strawberries

1. Spread the cream cheese evenly on 2 slices of the bread, leaving a 1/8 inch border. Spread the strawberry spread on the remaining slices of bread, leaving 1/8 inch border. Put the slices of bread together to make 2 cream cheese-fruit sandwiches.
2. Beat the egg and egg whites in a large shallow bowl or pie plate; whisk in the milk, vanilla, cinnamon, and nutmeg. Add 1 sandwich to the egg mixture; let stand until evenly soaked, about 20 seconds each side. Repeat with the other sandwich
3. Spray a large nonstick skillet with nonstick spray and set over medium high heat. Add the sandwiches to the skillet and cook until browned, 2-3 minutes on each side. Serve with the berries.

Per serving (1 sandwich and ½ cup strawberries) 321 cal, 96 g fat, 0 g trans fat, 118 mg chol, 427 mg sod, 44 g carb, 7 g fib, 17 g prot, 141 mg cal.

My wife and I love this, and I am not a big fan of French toast, we do not even have the strawberries with it and it is great as is. Be sure to experiment with other flavors of fruit spread.