Italian Broiled Eggs 330 Calories

Italian Broiled Eggs 330 Calories

This is a great light evening meal.  Get a 3" or 4" ramekin, spray with a little cooking spray.  Put 1 tablespoon of heavy cream with 1/2 tablespoon real butter in ramekin under the broiler on high for 2 to 3 minutes, till the cream and butter begin to bubble.  Immediately take it out and place 2 eggs gently in the ramekin.  Sprinkle on top 3 pinches of Italian seasoning, a pinch of salt, a pinch of pepper with 1/2 tablespoon of grated parmesan cheese (do this quickly).  Place back under the broiler on high for 3 to 5 minutes.  Let stand for 1 to 2 minutes before serving, because it will be so darn hot.  Serve with a slice of buttered toast.  This simple and quick meal is only 330 calories.  A crucial part of everyone's diet is will power.  Second is portion control with good choices.  Third is physical exercise.

It's how southern women diet!
Happy Eating
Angell

Light Taco's 412 Calories

Light Taco's 412 Calories

Believe it or not, but taco's can be very high in calories.  Make taco's for the family in a snap.  For your serving make 2 taco's using 2 Old el Paso Taco's 100 calories, 4 ounces of 90\10 ground meat 200 calories, taco seasoning 15 calories, 2 tablespoons Kroger's light sour cream 45 calories, 2 tablespoons Sargento light cheddar cheese 45 calories, and spinach instead of lettuce 7 calories.  The photo with 2 tacos weighs in at 412 calories.  I put the calories for each ingredient in case there is a lower calorie option you may like and you can calculate the changes.  Only takes 8 minutes to prepare.  A crucial part of everyone's diet is will power.  Second is portion control with good choices.  Third is physical exercise.

It's how southern women diet!
Happy Eating
Angell

Oatmeal Apple Raisin Banana Walnut 390 Calories

Oatmeal Apple Raisin Banana Walnut 390 Calories

Anyone trying to loose weight needs to have some oatmeal in their diet.  Some health benefits include but not limited to making you feel fuller longer, high in fiber and protein, low in fat, beneficial to glucose levels, great heart benefits, removes bad cholesterol and a great colon cleanse.  This recipe of mine could be a lot more healthy if I didn't put so much brown sugar and stuff in it but that is how I like it.  This consisted of 2 cups of dry oatmeal, 3 cups of water (add more if needed), 1/2 banana diced, 1/2 gala apple diced, .25 cups of raisins, .25 cup of diced walnuts and 3/4 cup of brown sugar.  Add cinnamon to your liking with a dash of salt.  This recipe serves 4 people for 390 calories per serving.  You can delete some of the fruit to lower your calories.   These totals are for the entire recipe: banana is 53 calories, apple is 40 calories, walnuts is 400 calories , raisins is 130 calories and the brown sugar is 540 calories.  So teak it any which way you would like it.   Try and keep each meal 400 calories or less with two 100 calorie snacks for the day.   A crucial part of everyone's diet is will power.  Second is portion control with good choices.  Third is physical exercise.

It's how southern women diet!
Happy Eating
Angell
  

Cabbage Casserole 271 Calories

Cabbage Casserole

Now there are 2 ways to go about making this dish. One is quicker than the other. One way is to prepare in advance and bake it in the oven. The quick way is to cook it in the pressure cooker. All it consists of is one head of cabbage, 1 can tomato sauce or a can of diced tomatoes, 1 pound of 90/10 ground meat, 1 cup instant white rice, 1 medium onion and season with Cajun seasoning. Throw it all in a 13x9 casserole dish or aluminum pan and bake for 1 hour. If you cooking it with the pressure cooker, cook for 15 minutes. That is all. If you divide this dish into 6 servings and that's a lot, it weighs in at only 271 calories. If you would like it to be a little more hearty add 1 link of diced up Cajun smoked sausage. That would bump up the calories to around 342 calories per serving. Now that's a healthy meal in a snap. A crucial part of everyone's diet is will power. The second is portion control with good choices. Third is physical activities. 

It's how southern women diet!

Happy eating

Angell

Chocolate Peanut Butter Banana Smoothie 293 Calories

Peanut Butter Banana Smoothie

Ok, so here is a great healthy breakfast to eat on the go.  This will also help you get some vitamins and fruit in your diet.  To prepackage this breakfast place 1 cup diced strawberries (fresh or frozen), 1/2 sliced banana, 1 large handful of fresh spinach in a Ziploc bag with instruction written on it.  Place in the freezer until needed.  When you blend place ingredients in the blender, add 3 tablespoons of PBfit peanut butter powder (not the 4 listed on the Ziploc), 1 scoop of purely inspired Organic Protein and 1 cup dark chocolate almond milk.  The combination may appear to you that it will not taste like chocolate, peanut butter and banana, but I am here to tell you it does!  I recommend to made this meal fulfilling for a meal replacement and lower the calories to make sure you get the powdered peanut butter and protein powder.   If  you don't want to do as a meal replacement then eliminate the protein powder and save yourself 65 calories.  The powdered peanut butter has 75% less fat and 66% fewer calories than regular peanut butter.  Weighs in at 293 calories, if you don't use the protein powder it would be 228 calories.  Please note if your using as a meal replacement to put the protein powder in.  It will keep you fuller longer.

A crucial part of everyone's dieting is willpower.  Second is portion control with good choices.  Third is physical activities.


It's how southern women diet!
Happy Eating
Angell

Pan Grilled Fish and Oven Roasted Vegetables 297 Calories

Pan Grilled Fish and Oven Roasted Vegetables

Ok here is an easy and quick meal.  I seasoned my vegetables and fish using my olive oil seasoning blend link here:   http://happyhousebunkie.blogspot.com/2017/01/olive-oil-seasoning-blend.html .  I get the vegetables at Sam's Club in the fresh vegetable cooler by the celery, lettuce area.  For this serving I poured 4 cup of veggies (break cauliflower and broccoli into smaller pieces if needed) on a foil lined sheet pan for easy clean up for 3 people (I forgot to take a picture and the plate is one I had taken has cauliflower, broccoli, yellow squash and zucchini squash in it.  But you get the idea.  I will update this when I cook it again).  Follow these directions on how to bake it  http://southerndiet.blogspot.com/2016/09/baked-zucchini-squash-and-bell-peppers.html  .  As you see in the recipe you can use any fresh vegetables.  It takes about 2 minutes to prepare and 35 to 45 minutes to cook.  You kind of decide how cooked you prefer your veggies.   Ok for this serving of vegetables seen on the plate was 162 calories for 1 1/2 cups.  The fish I cooked in a real good nonstick skillet with a tablespoon of my oil blend and a tablespoon of butter and seasonings you prefer with 4 Members Mark tilapia fillets.  Each fillet is around 3 to 4 oz and should serve 4 people. In my case it served 3 because my daughter ate 2.   Cook on medium high or higher, when the butter starts to turn brown it's time to cook the fish.  Cook for 3 to 4 minutes per side.  Each serving of fish is 135 calories, that is for 3 oz.'s.  So this dish has a total of 297 calories.  If your really hungry you could add 1/2 a fish or some more veggies to your plate.  But keep it under 400 calories.  You can probably make it less calories than that by baking the fish.  But I prefer to cook my fish this way.  Because you know it's how southern women diet! lol

A crucial part of everyone's dieting is will power.  Second portion control with good choices.  Third is physical activity.

Happy Eating
Angell 

Scrambled Eggs Bacon and Cheese 245 Calories

Scrambled Eggs Bacon and Cheese

When your on a 1,330 calorie a day diet you have to learn to eat within your budget.  You don't want to be hungry.  You also don't want to eat all or half your calories in just one meal.  My meal plan I budget with the drinks to have around 400 calories per meal and two 100 calorie snacks.  I eat my snacks whenever I feel hungry,  I either eat my one snack all at once or I graze on it till my next meal.  So for my breakfast I choose 2 jumbo eggs scrambled,  1 tablespoon of the Hormel real bacon bits and once cooked I topped it with a slice of cheese.  This meal weighs in at 245 calories.  I like a huge cup of coffee with my breakfast.  So my total calorie intake for breakfast is 289.  I could have a slice of bread with it, but nah... I'm good.  This meal took a total of 5 minutes to make.  The precooked real bacon bits is a real time saver.  This meal will make me feel fuller longer.

A crucial part of everyone's dieting is will power.  Second is portion control with good choices.  Third is physical activities.

It's how southern women diet!

Happy Eating

Angell 

Peanut Butter Banana Smoothie 256 Calories

Peanut Butter Banana Smoothie

Ok, so here is a great healthy breakfast to eat on the go.  This will also help you get some vitamins and fruit in your diet.  To prepackage this breakfast place 1 cup diced strawberries (fresh or frozen), 1/2 sliced banana, 1 big handful of fresh spinach in a Ziploc bag with instruction written on it.  Place in the freezer until needed.  When you blend place ingredients in the blender, add 3 tablespoons of PBfit peanut butter powder (not the 4 listed on the Ziploc), 1 scoop of purely inspired Organic Protein and 1 cup unsweetened almond milk.  The combination may appear to you that it will not taste like peanut butter and banana, but I am here to tell you it does!  I recommend to made this meal fulfilling for a meal replacement and lower the calories to make sure you get the powdered peanut butter and protein powder.   If  you don't want to do as a meal replacement then eliminate the protein powder and save yourself 65 calories.  The powdered peanut butter has 75% less fat and 66% fewer calories than regular peanut butter. Save a 50% of your calories using unsweetened almond milk than using regular almond or silk milk.  Weighs in at 256 calories, if you don't use the protein powder it would be 191 calories.  Please note if your using as a meal replacement to put the protein powder in.  It will keep you fuller longer.

A crucial part of everyone's dieting is willpower.  Second is portion control with good choices.  Third is physical activities.


It's how southern women diet!
Happy Eating
Angell

  

Egg Over Easy with Grits 317 Calories

Egg Over Easy with Grits

Looking for a filling breakfast.  How about 1 cup of cooked grits, 1 tablespoon of Country Crock butter, one egg over easy and season to taste.   I mix all together in the bowl of grits.  It makes this dish flavorful and filling.  Weigh's in at 317 calories.

A crucial part of everyone's dieting is willpower.  The second part is portion control with good choices.  Third is physical exercise.

It's how southern women diet!
Happy Eating
Angell

Cooking Healthy On a Weekday

Cooking Healthy On a Weekday

A longtime friend is working on getting healthy both physically and through diet.  She has run into a situation that I had in the past.  “Time is not my friend!” yep all my friends know this is my favorite saying, but it’s true.  This post from my friend is what I hear most often when people are trying to eat healthy.  Eating healthy is the quickest and easiest way to cook by far.

So yes it’s true, work, exercise, go home to cook, do homework with the kiddos, get ready for bed and then prepare for the next day gets overwhelming.  Adding those extra 45 minutes of exercise in your day is taking up the time for you to get your chores done and leaving you exhausted.  Well to get this under control you will have to get a few gadgets, a few Tupperware containers, get tools to make cleanup quicker, make a menu plan, go shopping, implement how you’re going to execute that menu plan and prepare ahead of time.

I recommend that you invest in a few gadgets and items.  These can be really cheap to real expensive.  It all depends on your taste preferences. I will start with the basic most important ones first.  Basic is a GOOD nonstick skillet, some pots for cooking sides and soups, a LARGE black skillet, sheet pan, aluminum foil, crock-pot liners, 1 cup Tupperware containers, small 3 compartment Tupperware containers, casserole pan and throw away aluminum casserole pans with aluminum lids. This is a good start.  The next thing on your list of gadgets to have is a crock pot.  Those are relatively cheap.  Unless you would like to spend a little more money invest in an electric pressure cooker.  The pressure cooker I recommend is the “Power Cooker” the largest one. I like this brand because you can use like a crock pot, cook rice, steam veggies, brown meat and veggies and pressure cook meals.  The last gadget to purchase is a gas grill.  My suggestion is the Sam’s Club “Members Mark Portable Stainless Steel Gas Grill”  http://www.samsclub.com/sams/portable-stainless-steel-gas-grill-with-cover/prod2500002.ip?xid=plp:product:1:4  

For menu planning depends on the gadget you want to use and the time you have for the week to execute that meal.  If I had to pick a gadget it would be all the stove top options I mentioned above and the pressure cooker.  The grill is sort of a luxury.  I would first start with the crock-pot/pressure cooker.  Go to Pinterest or Google crock pot freezer meals.  Find a minimum of 12 of the better low calorie all-inclusive menus, 6 of one meat and 6 of another type of meat.  Try and use frozen or fresh vegetables instead of canned ones.  If it calls for soups like cream of mushroom, cream of chicken etc.., get the Campbell’s Healthy brand.  All the canned foods have lots and lots of salt that make you retain water and raise blood pressure.  Go to the store buy your meat in bulk.  Get 90/10 ground meat, chicken (any variety you may like), pork etc… and get you a box of crock pot liners.   Get minute rice and mashed potato flakes if you need those sides.  Ok here is where the fun begins.  Take a crock-pot liner and place all the ingredients of one recipe in the bag.  Label the bag with instructions to cook and name.  Place them in the freezer.  When you find a day you know that no one has time to cook. You simply go in the freezer take out a crock pot meal to defrost.  Then in the morning place your meal in the crock-pot before leaving for work.  When you get home it should be ready to eat.  If your meal requires rice or potatoes only eat 1/3 cup portion, no more than that.  If you’re using the pressure cooker you can make soups in 15 minutes, cook meats in 30 minutes and any meal you may make in the pressure cooker should take no more than 1 hour to cook.  The great thing is that it requires your attention for no longer than 10 minutes to prepare.  Then set it and forget it till it’s done.  For the veggies you can cut up ahead or purchase already diced up in fresh or frozen sections of the store.
 

Next plan of action, if you don’t mind leftovers, you can have what we call in our home “Smorgasbord Sunday”.  Make 3 main meals, 6 or more sides and a pot of soup.  Portion the soup in the 1 cup Tupperware containers.  Use the small 3 compartment portion Tupperware containers to make like little TV dinners that you would just microwave.  Pick a day you have the time to execute this plan.  You can really eat anything you like but you need to learn how many calories are in that recipe.  I suggest using the MyFitnessPal recipe app to help determine how to package those meal plans.  You want to package the 3 compartment Tupperware meal to be less than 400 calories. Portion with one meat with 2 healthy sides, or one meat, one healthy side with 1/3 cup of rice or potatoes.  Then you just pick a container and microwave.  Everyone in the house can use a microwave.

The black and nonstick skillets are great for cooking extra quick meals.  Which include Sam’s Rotisserie chicken, boneless skinless chicken meat, pork chops, ground meat, steaks, shrimp and fish.  All of these should take no more than 30 minutes to cook.  The quickest options are shrimp and fish.  Those can be cooked in less than 10 minutes.  Steaks can be cooked for as little as 12 minutes.  Pork chops, ground meat and chicken cook for the longest.  

Casserole dishes can be prepared ahead of time.  You can prepare either the day before, the morning of or plan it like you did the frozen crock pot meals.  Get a minimum of 12 healthy casserole recipes.  Sam’s rotisserie chicken goes into a lot of these meals.  Make these in advance; write on the lid the recipe name and how to cook it.  Right out the freezer you can simply place in the oven when you get home.  Get some chores done and violas’ your meal is cooked.  You can also portion leftovers in the 1 cup portion Tupperware containers for future meals.  One cup is about the portion size for a casserole, because it usually has pasta, rice, cheese, etc..  in it.  No clean up needed if you use the foil pans instead of a casserole dish.

Sheet pan line it with foil and bake all of your cooking items.  Make your menu that whole or half the meal will be cooked in the oven.  When you’re done just throw away the foil and you’re done.

Last tool, I use, is the gas grill.  I like to eat grilled foods.  I like to cook boneless skinless chicken meat, pork chops, hamburger, steaks, shrimp, fish and vegetables.  These can be cooked in usually 15 minutes or less.  

I know this is a lot of information to take in.  But once you master these plans it will be easier.  I will be elaborating in the future on each of these methods.  

A crucial part of everyone’s dieting is will power.  The second part is portion control with good choices and third is physical activity.

It’s how southern women diet!

Happy Eating

Angell

Pan Seared Steak and Baked Vegetables Using Olive Oil Blend

Pan Seared Steak and Baked Vegetables 

Using the Olive Oil Blend

This seasoning blend has been a favorite cooking ingredient in our kitchen. I have decided to make it available for everyone. You simply place the seasoning blend into a quart of olive oil. Let sit over night. Use it in place of oil when browning, basting breads, pizza crusts, baked vegetables, ect......seasoning blend is available for only $2

This meal of pan fried steak and baked vegetables was prepared with the olive oil seasoning blend and was a great treat on my diet.  I had 6oz of rib eye and 1 cup of veggies.  Measured right around 525 calories.   This is a treat that is.  You can save some calories by doing a smaller portion of meat.  I took the Sam's Club Angus Rib-eye and placed in the fridge for about 30 minutes to firm it up.  I took an electric knife and sliced the cuts in half longways.  So my 3 steaks turned into 6.   Pour around 2 tablespoons of olive oil blend to your black skillet.  Toss steak in the oil coating both sides.  Set steak aside and get the pan hot.  Return steak to skillet, season with desired seasonings and cook on both sides to desired temperature. Cook veggies in the oven by following the recipe on this link http://happyhousebunkie.blogspot.com/2017/01/olive-oil-seasoning-blend.html .  When the steak was done I dabbed some of my homemade garlic butter on it.  Garlic butter seasoning blend will be available in the future.  I hope you will enjoy

A crucial part of everyone's dieting is will power.  The second part is portion control with good choices and third is physical activity.

It's how southern women diet!

Happy Eatting

Angell