Baked Southwest Chicken

Baked Southwest Chicken

Ingredients:

  • 4 chicken breast halves
  • 3/4 cup salsa
  • 1/4 cup reduced fat parmesan cheese

Directions:

  1. Preheat oven 350 degrees F.
  2. Lay chicken breasts in a greased baking dish, top with salsa, and sprinkle with cheese.
  3. Cover dish and bake for 30 minutes. Remove cover and bake for an additional 10 minutes.

 

(source: http://www.3fatchicks.com/diet-recipes/salsa-chicken/)

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Pesto-Rubbed Tri-Tip

This recipe may look similar to the Juicy Tri-Tip recipe I posted earlier but the herbs really give it a different flavor. It gives it more of a pesto taste which I just love!

Pesto-Rubbed Tri-Tip

Ingredients:

  • 3 lbs tri-tip roast
  • 1/3 cup soy sauce
  • 1/3 cup lemon juice
  • 1/4 cup worcestershire sauce
  • 3 tbs garlic powder
  • 3 tbs dried basil
  • 1.5 tbs dried parsley
  • 1 tsp pepper

Directions:

  1. In a blender or food processor, process soy sauce, lemon juice, worcestershire sauce, garlic powder, basil, parsley, and pepper.
  2. Rub marinade on tri-tip and refrigerate for 6 hours.
  3. Roast in oven at 375 degrees F for 1 hour.

(source: http://allrecipes.com/recipe/best-steak-marinade-in-existence)

Sweet Bacon-Wrapped Chicken Skewers

Brown Sugar Bacon-Wrapped Chicken

Ingredients:

  • 1 large chicken breast, cut into 1.5 inch cubes
  • 10 strips of lean, center-cut bacon (6% fat or less)
  • 1/3 cup splenda brown sugar
  • 1 tbs chili powder

Directions:

  1. Preheat oven 350 degrees F.
  2. Combine and mix brown sugar and chili powder in a bowl.
  3. Wrap each chicken cube in a half slice of bacon.
  4. Place about 5 bacon-wrapped chicken cubes on a skewer and coat with brown sugar mix.
  5. Bake for 30-35 minutes.

(source: http://www.foodnetwork.com/recipes/paula-deen/sweet-chicken-bacon-wraps-recipe/index.html)

Prosciutto Chicken Rolls

Prosciutto Chicken Rolls
Ingredients:
  • 2 chicken breasts
  • 8 slices prosciutto
  • 3 wedges low-fat laughing cow cheese (any flavor)

Directions:

  1. Preheat oven at 400 degrees F.
  2. Filet each breast through the center to create two thin breasts. Then, cut eat of those breasts in half.
  3. Spread cheese on top of each breast and roll.
  4. Then, wrap one slice of prosciutto around each chicken roll and hold with 1-2 toothpicks.
  5. Bake for 30 minutes.

 

Day 61, A New Low

Yesterday, Bob and I took a day off to spend with our dog, Crouton. Yes, you heard it right. We took a vacation day to stay at home, in our pajamas, and cuddle up next to Crouton all day. We both love to travel but miss Crouton terribly when we do. And now that so much of our time is spent volunteering each weekend and we’re in need of saving money for my Master’s program, it only seemed right that we stayed home and did what would make all three of us happy!

I weighed in yesterday at 16.6 lbs; a HUGE personal accomplishment!! Not only because I’ve been stuck in the 118s forever but because I haven’t been under 117 lbs my entire adult life. I know it’s only .4 lbs but it just shows how far I’ve come. It was not too long ago that I was at the peak of my weight gain and now I’m at the valley of my weight loss. I. AM.THRILLED!

Tonight, Bob and I have a Casino Fundraiser Event to attend for the organization we volunteer at: WAGS (Westminster Adoption Groups and Services). It should be a fun night filled with casino games, silent auctions, and food. All proceeds go to the animals! Hopefully we can resist the non-Dukan friendly foods..

Well, I hope everyone has a nice, relaxing weekend to recharge and be ready to take on the next week! 🙂

-Julee

Garlic & Horseradish-Crusted Steak

So.. Bob loves horseradish and I love garlic. The perfect compromise — Horseradish & Garlic-Crusted Steak! Watch out because this steak is full of flavor but very bold and strong flavors. Lovers of the two main ingredients like Bob and I will gobble this up!

Garlic & Horseradish-Crusted Steak

Ingredients:

  • 3 lbs sirloin steak
  • 1/4 cup dijon mustard
  • 1/2 cup non-creamy horseradish
  • 12 garlic cloves, chopped
  • 2 tbs pepper
  • salt to taste
  • cooking spray

Directions:

  1. Combine all ingredients except cooking spray in a bowl. Rub the marinade on the steaks and refrigerate for 2 or more hours.
  2. Preheat broiler at 500 degrees.
  3. Spray a baking dish or sheet with cooking spray and place steaks on top (make sure to have a nice spread of marinade on the steaks). Spray top of steaks as well.
  4. Cook for about 10-20 minutes depending on how well you like your steak cooked.

(source: http://www.food.com/recipe/garlic-horseradish-crusted-steaks-28520)

Healthy Frozen Desserts

Less than a week ago, Bob and I ordered ourselves a cute little ice cream maker to allow ourselves to customize our own low-fat frozen treats. So far, we’ve found it to be a great investment! We got ours from amazon.com for about $60 and they come in all kinds of shnazzy colors. If you don’t already have one, you may want to think about it; especially if you’ve got a big sweet tooth! It does save you a bit a of money but not much. The main perk of it, and well, maybe the only perk of it is that you can create what you want and make it as healthy as you want. If your local grocery store is anything like mine, you’ll be eating subpar fat free vanilla ice cream all day without it. Buying an ice cream maker is just a way to go that extra mile to be healthy while continuing to eat good food. No regrets here!

So far, Bob and I have tried a hand full of recipes that are listed below.

In regard to the directions, all you need to do with each recipe is combine all the ingredients in a bowl and refrigerate it over night. Then, pour it into an ice cream maker for about 15-20 minutes and you’re good to go! NOTE: As these recipes are low-fat or non-fat, the consistency isn’t as thick as it could be if you were using whole milk or whipping cream so you may need to freeze it after putting it through the ice cream maker.

Root Beer Float Ice Cream

Combine 2 & 3/4 cups fat free half & half, 1/4 cup diet root beer, 18 packets splenda, pinch of salt, and 1 tbs vanilla extract.

 

Chocolate Peanut Butter Frozen Yogurt

(note: peanut butter is not allowed in the first two phases so consider this more of a low-fat treat!)

Combine 3 cups fat free greek yogurt, 22 packets splenda, 1 tsp vanilla extract, and 1 tbs cocoa powder. 5 minutes before the ice cream maker is done, add 2 tbs low fat peanut butter and 1 handful of chocolate peanut butter chips.

 

Orange Creamsicle Sherbet

Combine 22 packets splenda, pinch of salt, 2 cups orange juice, 1 tbs lemon juice, 1 tsp vanilla extract, and 1 & 1/2 cup fat free half & half.

 

Cinnamon French Toast Ice Cream

Combine and whisk together well 3 cups fat free half & half, 1/2 cup lite maple syrup, 3 egg yolks, 1 tbs vanilla extract, 1 tbs ground cinnamon, and a pinch of salt. Serve with a light drizzle of maple syrup if desired.

 

(source: http://www.foodista.com/recipe/DV8MXZBH/maple-cinnamon-pecan-ice-creamhttp://www.foodnetwork.com/recipes/alton-brown/orange-sherbet-recipe/index.html)

Cheesy Chicken Enchiladas

Boy, am I on a Mexican food roll or what?!

I’ve made this recipe a few times before but with wheat tortillas. Obviously on the Dukan Diet, whether it’s wheat or it’s white, it ain’t right! Fortunately, now that I’ve found a Dukan-friendly tortilla recipe, I can prepare this recipe Dukan-style!

Cheesy Chicken Enchiladas

First, make the Homemade Dukan Tortillas recipe found here. (note: do not overcook tortillas as you want them to be on the softer side, not crispy)

Ingredients:

  • 4 Homemade Dukan Tortillas
  • 1 medium onion, chopped
  • 1 large chicken breast
  • 1/2 cup fat free shredded cheddar cheese
  • 1/2 cup picante sauce
  • 3/4 cup green chile sauce
  • 3 tbs fat free cream cheese
  • 1/2 tsp chili powder
  • salt & pepper to taste

Directions:

  1. Preheat oven 350 degrees.
  2. Lightly season chicken breast with salt and pepper and cook through in a skillet with cooking spray.
  3. Remove and shred chicken. Set aside.
  4. In the same skillet, brown chopped onions with cooking spray on medium heat until tender.
  5. Add chicken back into the skillet along with cream cheese, chili powder, 1/4 cup cheddar cheese, and picante sauce.
  6. Cook for about 3 minutes until the cheese is melted.
  7. Place the tortillas in the microwave for about 1 minute.
  8. Spray a baking dish with cooking spray.
  9. Stuff tortillas with chicken mixture, roll and place in the baking dish.
  10. Pour green chile sauce over enchiladas and top with remaining cheddar cheese.
  11. Bake for 15 minutes.

 

(source: http://www.3fatchicks.com/diet-recipes/cheesy-chicken-enchiladas/)

BLT Egg Salad

BLT Egg Salad

Ingredients:

  • 12 extra large eggs
  • 3 medium tomatoes, diced
  • 1 cup chopped iceberg lettuce
  • 12 strips lean center-cut bacon (6% fat or less)
  • 1/4 cup low fat mayo
  • 1/8 cup fat free sour cream
  • salt & pepper

Directions:

  1. Boil eggs for 20 minutes.
  2. Meanwhile, cook bacon until crisp and crumble. Set aside.
  3. Remove eggs from water and rinse in cold water for 15 minutes.
  4. Peel eggs and cut each egg in half and remove egg yolks. Toss yolks.
  5. Cut each egg-white half into 6 cubes.
  6. Place eggs in refrigerator to cool for 5 minutes.
  7. In a large mixing bowl, combine eggs-whites, bacon (reserve a small handful for garnish), mayo, sour cream, and salt & pepper to taste.
  8. Add tomatoes and lettuce and lightly toss. Serve and garnish with remaining bacon.

(source: http://www.foodnetwork.com/recipes/blt-pasta-salad-recipe/index.html)

Breakfast Quesadillas

It’s only been one day since I’ve discovered Dukan-friendly tortillas and I’ve already taken it to another level: Breakfast Quesadillas! These quesadillas can be stuffed with your breakfast favorites including sausage, bacon, eggs, steak, cheese, etc. I had my quesadillas oozing with a 4-cheese blend and stuffed with bacon and egg whites. What a perfect way to start off your day!

Breakfast Quesadillas

First, make the Homemade Dukan Tortillas recipe found here. Note: use a large pan to create 2 large tortillas instead of 4 smaller ones as the original recipe makes.

Ingredients:

  • 2 large Homemade Dukan Tortillas
  • 4 egg-whites
  • 5 strips lean, center-cut bacon (6% fat or less)
  • 1 slice fat free american cheese, cut into small squares
  • 1/2 cup reduced fat cheese blend of your choice (I recommend parmesan & mozzarella)
  • Salsa (to be used as a condiment)

Directions:

  1. In a skillet, cook bacon until crispy. Allow it to cool, and cut into 1 inch pieces.
  2. In a small pan, heat cooking spray on medium heat and pour 1/2 of the egg-white mixture at a time and tilt to form a round shape.
  3. Cook for 2-3 minutes, flip, and cook for an additional 2 minutes. Repeat steps to create a second egg-white round.
  4. Top one tortilla with a layer of cheese, bacon, another layer of cheese, egg-whites, and more cheese.
  5. Place second tortilla over the top and push down slightly. Microwave for 30 seconds or until cheese is melted.
  6. Cut quesadilla into 4 pieces and serve with salsa.