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January 22, 2010 - Kathie Evanoff
The Tribune Chronicle annual fitness challenge has begun and I am happy to say I managed to log in a respectable loss the first week.
But the first week isn’t the problem. The second week is always challenging when dieting because your body is rebelling against the change. It takes about three weeks to get used to the idea that things are different. There are no more evening chocolate chip cookie snacks. A bag of potato chips don’t cut it as a way to carry over from lunch to dinner.
It’s time to bring back meal planning and calorie counting and time to take note of nutritional numbers.
To help out my teammates, I sent them a couple of healthy, and filling recipes that I hope might help get through the hungry days. Here they are for your enjoyment as well.
EL PASO PILAF
1/2 c. chopped onion 2 tsp. olive oil or cooking oil 1 (15 oz.) can kidney beans, drained 1 3/4 c. chicken broth or water 1 c. long grain rice 1 c. fresh or frozen corn 1 c. chunky salsa 1/4 c. dry lentils, rinsed and drained 1/4 c. chopped sweet red pepper or 2 oz. jar diced pimento 1/2 tsp. chili powder or to taste Dash of garlic powder 8 tomato slices
In a large saucepan, cook the onion in hot oil over medium heat, about 5 minutes or until the onion is tender but not brown. Add beans, broth or water, rice, corn, salsa, lentils, red pepper or pimento, chili powder, and garlic powder. Bring to boiling; reduce heat. Cover; simmer for 20 minutes or until rice and lentils are tender and most of the liquid is absorbed. Serve over tomato slices. Makes 4 servings.
Per serving: 407 calories (8% from fat), 16 g pro. 77g carbohydrates, 4 g fat (saturated fat, 1 g), 0 mg cholesterol, 729 mg sodium, 822 mg potassium, and 13 g dietary fiber.
CRUSTLESS VEGGIE PIE
2 medium carrots, quartered lengthwise and sliced 1 cup finely chopped cauliflower 3 scallions, minced ½ cup steamed fresh or thawed frozen green peas 2 tablespoons minced fresh parsley 3 eggs, beaten 2 tablespoons low-fat milk 4 ounces crumbled feta or crumbly goat cheese ¼ teaspoon dried thyme Freshly ground pepper ½ cup fine fresh bread crumbs
1. Preheat the oven to 375F. Heat ¼ cup water in a large saucepan. Add the carrots and cauliflower and steam, covered, over moderate heat. Lift the lid and stir occasionally until crisp-tender. Stir in the scallions and steam for another minute or so, just until they become slightly limp. Stir in the peas and parsley and remove from heat. 2. In a mixing bowl, combine the beaten eggs with the milk, feta or goat cheese, and thyme. Stir in the skillet mixture and add a few grindings of pepper. 3. Oil a 10-inch tart pan. Line the bottom with half the crumbs and pour the vegetable mixture in. Top with the remaining crumbs. Bake for 20 to 25 minutes, or until set and the top is golden. Let stand for 10 minutes before serving, then cut into 6 to 8 wedges to serve. Serves 6 Nutritional information per serving: Calories, 136; Fat, 7 grams; Protein, 8.5 grams; carbs, 12.7 grams.
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