Friday, March 23, 2007

Favorite Recipe #1

I found that planning my meals weekly helped so much! I knew what I was having when; and I didn't need to dig deep into that freezer for a quick and dirty high-calorie meal!

I'd love to share my favorite recipes with you.


Asian Pork Chops

4 centre-cut, boneless pork chops (4oz each)
1 orange
2tsp olive oil
1/2 tsp No salt added seasoning or similar
1/4 tsp black pepper
3 Tbsp cider vinegar
1 pkg artificial sweetener
2/3 cup low-sodium, condensed chicken broth
2 small apples, peeled, cored & sliced
2 Tbsp chopped ginger
1 cup sliced water chestnuts
2 Tbsp water

Trim port chops of all visible fat.

Squeeze all the juice from the orange and set aside.

Heat olive oil in a skillet. Cook port chops over medium heat for five minutes on each side. Add seasoning and black pepper. Set pork chops aside.

Add cider vinegar and artificial sweetener to the skillet. Let the artificial sweetener dissolve. Pour in chicken broth and orange juice. Bring to a boil. Add apple and ginger. Cook for two minutes. Add water chestnuts and cook for an additional two minutes. Add water and stir until thickened. Reduce heat to low. Return pork chops to skillet and simmer for one minute or until heated through. Serve pork chops topped with apple and water chestnuts.

Serves four.

One serving equals 1 protein, 1/2 veggie, 3/4 fruit, 1/2 fat, 1/3 free exchange

[I serve this with rice.]

Saturday, March 10, 2007

Tips & Tricks - Part 2 - Food Guide

Daily food allotment:
(2) Proteins
(2) Starches
(2) Fruits
(3) Veggies
(1) Dairy
(2) Fats
(1) Free Food

(Serving sizes are similar to Canadian Food Guide available here )

FREE FOOD (My favorite! LOL!)

1/2 cup broth
1 creamsicle/fudgsicle (fat-free)
1/2 cup frozen low-fat dairy dessert (must be less than 140 caleries and 2g of fat or 25g of carbohydrates per 1/2 cup serving)
1/2 cup pasta sauce (must be less than 100 calories & 400mg or sodium per 1/2 cup serving)
2 Tbsp jam (sugar-free)
1 bottle light beer
1oz liquor
3 cups, popped popcorn (must be less than 100 calories & 2g fat per 3 cup serving)
1 pudding cup (low-fat)
2 Tbsp salad dressing (fat-free)
4 Tbsp salsa
4 Tbsp sour cream (fat-free)
4 oz wine

Flovouring aids may be used in unrestricted amounts.

i.e. Spices, Herbs, Lemon/Lime juice, sesame seed, vinegar (white, red wine, apple cider)

Salt, gravies, juices, condiments or preserves (ketchup, mustard, relish).

All portion sizes are raw weights. Trim all meat of skin, fat & bone, and weigh or measure food before cooking.

Limit use of canned foods.

Artificial sweeteners or Stevia up to two or three packets daily.

You must allow yourself the full amounts required daily. Do not save any food for the next day.

Next entry I will go over my food issues (& cheating! Yes, I cheated! LOL!) & what my favorites were. :o)