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 

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

Shrimp and Crab Gumbo

Friday September 23, 2016 Menu

I wanted breakfast and I wanted it to be something like breakfast, but not.  So what did I choose?  Yep as you can see a BLT sandwich.  Well of course I entered in those foods in my diary after I ate breakfast.  Oh my! Between the coffee and the BLT I already used 500 of my calories.  I really need to find a sugar blend that I like.  I don't like fake sugar and that Domino Stevia sugar blend was better than other fake sugars I have tried.  I was digging in the cabinet today looking for some spices and I found a Truvia sugar blend in the cabinet.  I will try that one in the morning.  In the mean time I have to watch my calories for the day.   I felt hungry before lunch and ate a GO Big yogurt.  I firmly believe that if we feel a little hungry to eat a bite of something.  For lunch I brought the leftover Lima bean soup.   Then around 3:30 I kept looking at a little bag of sugared popcorn.  Ugh....... I ate it of course.  My sister invited us over for supper.  Oh my am I going to ruin my diet?  Well when I got there she had hamburgers and shrimp and crab gumbo.   I sat down for a moment to figure out what I was going to do.  I got it!  I would eat the hamburger patty and eat the gumbo.  Oh was that seafood gumbo good.  Ok I got home and figured out my calories.  I finished the day with a total of 1293 calories for the day.  That put me under by 37 calories.  Looking at my daily diet, it could have been a really bad day.  I did good choosing the low calorie bean soup for lunch.  I did excellent not making a hamburger.  See if I had the hamburger I would have added cheese, mayonnaise and bread to it.  I am learning to make good choices.   But, lawd I can't wait till I am in the maintaining stage so I can have snacks guilt free.  lol  If you like my meal ideas just check out my diary for a list of ingredients for that meal.  And yes! I measured and weighed everything.  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

Shrimp Gumbo & Pan Grilled Catfish

Saturday September 10, 2016 Menu

I wanted to finish cutting grass so I fixed me a egg and smoked sausage breakfast.  I worked out side all the way to lunch.  For lunch I had some catfish we didn't finish cooking,  I pan grilled it and topped it with some of the leftover crawfish etouffee.  Ohhh yummy.  Just the fish is only 216 calories for a large catfish fillet.  Add some of my oven roasted veggies at 1/2 cup for only 50 calories and you have yourself a very low calorie meal.  But I had some awesome crawfish etoufee instead.  lol   I had an afternoon coffee.  My meals went pretty well today.  My sister called and they had made an awesome shrimp gumbo.  I ate about 2 cups of gumbo and only put 1/3 cup of rice.  Remember keep it light.  You don't need shrimp rice and gravy from eating to much rice.  That gumbo was way under 300 calories.  The southern seafood gumbo's are lower in calories compared to traditional chicken and sausage.  The chicken we cook with the skin on and the sausage has some calories.  When making a chicken and sausage gumbo we usually skim the grease off the top before plating up our food.  With a seafood gumbo there is really no need to do that.   When my day ended I finally got to tally up my calories in the My Fitness Pal diary.  I had a whole lot of calories left.  I treated myself to some ice cream and chocolate syrup.  What an end to the day.  I finished the day with a total of 1125 calories for the day.   That is 205 under my calorie goal.   If you like my meal ideas just check out my diary for a list of ingredients for that meal.  And yes! I measured and weighed everything.  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 Grilled Catfish with Crawfish Ettoufee

Monday September 5, 2016 Menu

 

This was supposed to be my cheat day.  Saturday I ended up eating over my calories.  I tried real hard to stay within my budgeted calories.  No matter how hard I tried, it just didn't work out.  My daughter cooked breakfast, a FULL breakfast and for the first time.  I didn't want to insult her so I ate all of it.  I was going to go real light.  But you know crap happens.  I didn't have a snack all day.  I made pan grilled catfish with crawfish ettoufee.  My mom made potato salad and the toasted hamburger bun.  Oh how delish it was.  It was my mother's birthday and she requested chocolate cake.  The cake we make is fattening and I made it more fattening by adding caramel condensed milk, mini chocolate chips and pecans on top.  I found out that  you can easily calculate the cake using the recipe tab.  It came out to be 563 calories per serving. I went help out a friend and someone brought them some homemade hot bread.  Ugh I couldn't help it and had a slice for my supper.   I finished the day with a total of 1732 calories for the day.   That is over by 402 calories.    My day could have been a lot worse and I could have eaten a lot more.  I will have to make sure I behave for all of the remainder meals for this week.  If you like my meal ideas just check out my diary for a list of ingredients for that meal.  And yes! I measured and weighed everything.  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