Ever feel like there's less of you to go around? If you're a Neosho County Meltdown Participant that's a good thing!! Amazing results so far with stats and weigh ins pouring in via email this morning.
Congratulations everyone ~ I think this is going to be our BEST WEEK EVER!!
What a motivational meeting we had last night. The information and recipes shared helped me to rejuvinate and get excited again about my goals. Our new deadline for the last weigh in for Meltdown will be Friday, July 15th and our Celebration Party will be held Thursday, July 21st.
At our farm I sometimes feel like I'm a short order cook. I have 3 grown Farm Boys to cook lunch for and a little cowboy who eats like a big cowboy:) Then I cook something for myself too!! I made a decision to research more family friendly recipes that everyone could eat and I knew if I made healthier versions of some of my family favorites no one would actually know but me. So here's a few that I will be serving up!
Unfried Zucchini
Ingredients: 2 large zucchini; ends removed
3/4 cup Fiber One bran cereal (original); ground to a breadcrumb-like consistency in a blender or food processor
1/4 cup fat-free liquid egg substitute (like Egg Beaters)
1 tbsp. powdered ranch dressing/dip mix
1/4 tsp. plus 1 dash garlic powder
1/4 tsp. plus 1 dash onion powder
1/4 tsp. plus 1 dash oregano
2 dashes pepper
2 dashes salt
3/4 cup Fiber One bran cereal (original); ground to a breadcrumb-like consistency in a blender or food processor
1/4 cup fat-free liquid egg substitute (like Egg Beaters)
1 tbsp. powdered ranch dressing/dip mix
1/4 tsp. plus 1 dash garlic powder
1/4 tsp. plus 1 dash onion powder
1/4 tsp. plus 1 dash oregano
2 dashes pepper
2 dashes salt
Directions: Preheat oven to 350 degrees. Cut zucchini into half-inch-wide circles. Blot away any excess moisture with a paper towel. Fill a medium-sized dish with egg substitute, and season with a dash each of garlic powder, onion powder, oregano, salt, and pepper. In a separate medium-sized container, combine cereal
breadcrumbs with 1/4 tsp. each of garlic powder, onion powder, and oregano -- add the ranch mix and a dash each of salt and pepper, and then mix well. Set out a baking pan, and spray with nonstick spray. Toss zucchini circles in the egg substitute until they are all evenly covered. One by one, coat zucchini with
breadcrumbs (giving them a shake first to remove excess egg substitute), and lay them flat on the baking pan. Place in the oven, and bake for 10 minutes. Flip zucchini circles over, and return to the oven for about 10 more minutes, or until outsides are crispy and zucchini is cooked through. MAKES 3 SERVINGS
Serving Size: 1/3rd of recipe (1 generous serving) Calories: 78 Fat: <1g Sodium: 578mg Carbs: 20g Fiber: 9g Sugars: 4g Protein: 5g |
Chicken Parmesan ~ My favorite!Ingredients:
5 oz. boneless skinless chicken breast (raw)
1/3 cup Fiber One cereal
1/4 cup Egg Beaters, Original**
3/4 tsp. reduced fat grated parmesan cheese
1 oz. (approx. 1/4 cup) shredded fat-free mozzarella cheese
1/3 cup canned tomato sauce
Optional: garlic powder, basil, oregano, salt and pepper
Directions: Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add parmesan to crumbs (if desired, season crumbs with optional spices, as well). Place crumbs in one small dish and Egg Beaters in another. Next, pound your chicken so it's a bit flattened. Coat raw chicken on both sides with egg substitute, and then coat with crumb mixture. Place chicken on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of chicken and place in oven. Cook for 10 minutes, and then turn chicken over. Add another light mist of nonstick spray and cook for an additional 10 - 12 minutes (or until chicken is fully cooked and coating looks crispy). Meanwhile, if desired, mix tomato sauce with your seasonings of choice. Remove chicken from oven, top with sauce and then cheese, and return chicken to oven until cheese is melted. Enjoy! Serves 1.
5 oz. boneless skinless chicken breast (raw)
1/3 cup Fiber One cereal
1/4 cup Egg Beaters, Original**
3/4 tsp. reduced fat grated parmesan cheese
1 oz. (approx. 1/4 cup) shredded fat-free mozzarella cheese
1/3 cup canned tomato sauce
Optional: garlic powder, basil, oregano, salt and pepper
Directions: Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add parmesan to crumbs (if desired, season crumbs with optional spices, as well). Place crumbs in one small dish and Egg Beaters in another. Next, pound your chicken so it's a bit flattened. Coat raw chicken on both sides with egg substitute, and then coat with crumb mixture. Place chicken on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of chicken and place in oven. Cook for 10 minutes, and then turn chicken over. Add another light mist of nonstick spray and cook for an additional 10 - 12 minutes (or until chicken is fully cooked and coating looks crispy). Meanwhile, if desired, mix tomato sauce with your seasonings of choice. Remove chicken from oven, top with sauce and then cheese, and return chicken to oven until cheese is melted. Enjoy! Serves 1.
Serving Size: 1 chicken breast (entire recipe)
Calories: 295
Fat: 3.5g
Sodium: 890mg
Carbs: 27g
Fiber: 11g
Sugars: 3.5g
Protein: 46.5g
Calories: 295
Fat: 3.5g
Sodium: 890mg
Carbs: 27g
Fiber: 11g
Sugars: 3.5g
Protein: 46.5g
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