Fitbethlin's Journal

Pad Thai (adapted from Great Cooking Every Day)

Rice Vermicelli, 4 oz
Water, 1 cup
Small Portabella mushrooms, quartered, 3 oz
Vegetable oil, 1 tbsp
Onions, chopped, 1/4 cup
Minced garlic, from jar, 1 tsp (aprox 1 large clove if using fresh)
Sriracha Hot Chili Sauce, 1 tsp
Lime juice, 1/4 cup
Low-sodium soy sauce, 2 tbsp
Sugar, 1 tbsp
Egg whites, 3
Bean sprouts, 1 cup
Dry-roasted peanuts, coarsely chopped, 1/4 cup

1. Boil 1 cup of water in small saucepan; add mushrooms, cover and remove from heat. Let stand for 20 minutes.
2. Cook vermicelli in large pot of boiling water until just tender – approximately 2 minutes. Using a strainer or tongs, put vermicelli in a large bowl of cold water, then drain when the noodles are cool.
3. When mushrooms are done steaming, drain and discard liquid. Thinly slice mushrooms.
4. Heat a large nonstick skillet or wok. Swirl in oil, then add onions and garlic. Saute for about 10 seconds, then add Siracha. Cook and stir until fragrant – about another 10 seconds. Add lime juice, soy sauce and sugar; cook and stir until sugar dissolves – about 30 seconds.
5. Add mushrooms, cook until they have abosorbed some of the sauce – 1 to 2 minutes. Stir in egg whites and cook (keep stirring) while they set – about 30 seconds. Add vermicelli and bean sprouts, cook and toss until mixed and heated thru – 2 to 3 minutes. Also consider adding thinly sliced cooked beef, shredded chicken or even chicken from a can at this point to add protein. (Not included in nutritional information.)
6. Serve in a bowl, sprinkled with the peanuts. Add cilantro for garnish. May also add in cooked veggies (ex, peas) at this point. (Not included in nutritional information.)

4 servings
Serving size: 1/4 of noodles and peanuts.

(Approximate) Nutritional Information: Calories: 258, Fat: 8.0, Fiber: 4.0, Protein: 11.0 (Points: 5)

Marc liked this with the addition of peas and made the request that we add some meat protein in the future. I loved it the way it is, but it will definitely keep me full for longer if I add some beef. It’s not too hot, but the heat is balanced well with the lime. Some of you Sriracha lovers (ahm, Julia) might prefer to double that amount to give it more kick.

Fajita Salad

Chicken breast, 3oz
Fajita Seasoning
Lettuce, shredded, 1cup
Bell pepper, cut into strips, 1/2 pepper
Tomato, chopped, 1/4cup
Onion,chopped, 1/4cup
Reduced-fat Cheddar Cheese, shredded, 1oz
Fat-free Sour Cream, 1tbsp

1. Spray a skillet with olive oil cooking spray or toss the bell pepper and onion in apx. 1tbsp of olive oil.   Cook the bell pepper and onion with about 1tsp of salt in a covered skillet. Cook for 10min or less)

2. Meanwhile, grill slice the chicken into three pieces and rub in the fajita seasoning.  Use the Forman grill or an outdoor grill to grill the chicken.

3.Prepare the salad bowl with lettuce, tomato and cheese.

4.When the chicken is white through and through, cut up the chicken into smaller strips and add to the salad bowl.  Add sour cream and enjoy!

Serving Size: 1 bowl

(Approximate) Nutritional Information:  Calories: 198, Fat: 3.4, Fiber: 3.1, Protein: 28.8

Well, it’s just a plain salad, but it’s pretty good – not terrifyingly filling by itself though!  It’s basically a supreme chicken chalupa from TB without the shell.  In the future, I’m going to give it a try with some pita bread and see how close I can come to one of my favorite fast food indulgence.

Sesame Beef & Spinach

Flank Steak, trimmed and sliced into thin pieces, 1/2 lb
Sesame Oil, 2 tbsp
Soy Sauce, 1/4 cup
Sesame Seeds , 1 tbsp
Spinach, fresh,3 cups

1. Marinate flank steak in mixture of sesame oil & soy sauce for 10 – 15 minutes.

2. Head up skillet. Spray with nonstick or use spray on olive oil. Add sesame seeds for 1 – 2 minutes.

3. Add steak & marinate. Stir fry until meat is just done.

4. Remove steak to plate.

5. Plate as follows: rice (not included in calorie count), spinach, steak. I recommend adding soy sauce to the rice before serving if you can take the hit on calories and sodium.

Serving Size: 1/2 of the beef & spinach

(Approximate) Nutritional Information – no rice included:  Calories: 290, Fat: 16.0, Fiber: 2.0, Protein: 28.4

M & I both think this is a spectacular meal. M actually gets twice the serving of beef or its not filling enough for him. Rice isn’t included in the nutritional information because you can use whatever you like best – white, brown, etc. Lately, we’re using the Steamfresh chicken flavored rice with a sprinkle of soy sauce mixed in.

Chicken (Pan) Fried Steak & White Gravy

Steak (6 servings):
Cube steak, 3 oz each, 6
Eggs, 2 large
Buttermilk (low fat, 1%), 1/2 cup
Whole wheat flour, 1 cup
Seasoned salt, 1 tsp
Onion powder, 1 tsp
Black pepper, 1 tsp
Garlic powder, 2 tsp
Dried parsley, 1 tbsp
Canola oil, 4 tbsp

Gravy (10 servings):
All-purpose flour, 1/4 cup
Salt, 1/2 tsp
Pepper, 1/2 tsp
Butter milk (low fat, 1%), 1 cup
Beef or chicken broth, 1 cup
Water, 1/3 cup

1.  Place steaks in large ziplock bag, pour buttermilk over steaks.  Remove as much air as you can & seal.  Put in fridge for about 15 minutes.

2. Mix all the dry ingredients for steak in a ziplock bag, seal & shake.  Put 1/4 cup of the mix on a plate.  Beat eggs in a bowl.

3. Mix all the dry ingredients for gravy in a saucepan using a whisk.  Gradually add water, buttermilk and broth, blending with the whisk.  Bring to a boil.  Keep and eye on this and reduce heat to simmer until thickened (6-8 minutes).  Stir constantly – whenever you aren’t doing any of the other steps below!

4. Pour oil in nonstick pan, heat to med.

5. Take steaks from their bag, drain off as much buttermilk as possible.  Dredge in flour on plate.  Dip both sides in the eggs.  Place steak in bag of flour and shake to coat.

6.  Put steak in pan with oil.  Cook until browned and crisp (~6 min), then flip and cook another 3-5 minutes until done.

Serving Size: 1 cube steak, 1/4 cup white gravy

(Approximate) Nutritional Information for steak (This is on the high side – some flour, buttermilk and eggs are left over & not all the oil is absorbed.  As the chef suggested, I assume about 250 cals each): Calories: 300, Fat: 15.4, Carbs: 15.7 , Protein: 25.8

(Approximate) Nutritional Information for gravy:  Calories: 25, Fat: 0.5, Fiber: 0.08, Protein: 1.72

I tried this steak recipe from SparkPeople user BONDGIRL2010 with a basic white-gravy recipe that is instinctual for southern girl (ie, I have no idea where I got it, but it made sense) because I’m obsessed with CFS. I have a “decadent Sunday” rule that I don’t have to count calories on Sunday, but I couldn’t bring myself to consume any one meal that had more calories than I eat in two days. This was a pretty reasonable faux-CFS for a Sunday dinner!

Foil-Pack Chicken

Boneless skinless chicken breasts, 2

Ranch seasoning, 1 pkt
Red potatoes, 2 small
Salsa, 3 tbsp
Mozzarella, part-skim, 1/2 cup
Sour cream for topping (optional)

1. Preheat oven to 400 degrees.  Lay out 2 large sheets of foil.  Slice each potato thinly, and lay out one on each foil.

2. Shake chicken in bag with ranch seasoning, and place atop potatoes.  Next, top with 1-2 tbsp salsa on each chicken, then 1/4 cup cheese on each.

3. Bring up foil sides and double fold and roll down.  Bring up ends and double fold to seal.  Place in a baking dish large enough to fit them all.

4. Bake for 30 to 35 minutes, until chicken is cooked through.  Let stand 5 mins, then vent foil packet before opening.  Serve with dollop of sour cream.

Serving size: 1 pack

(Approximate) Nutritional Information (without sour cream), Calories: 322, Fat: 8.7, Fiber: 1.7 , Protein: 43.4

This got a lot of positive attention when I made it for the ‘rents, my grandmother and my DH.  Everyone loves this! Make sure the potatoes are thinly sliced and that they stay under the chicken to absorb the juices from the salsa and cheese or they will be underdone.

Verde Enchilada Casserole (adapted from Campbell’s recipe)

Campbell’s Creamy Chicken Verde Soup, 1 can
Water, 1/2 cup
Garlic powder, 1/2 tsp.
Cooked chicken, cubed, 2 cups
Tortillas, Carb-balance (6″), 5 tortillas
Mozzarella, part-skim, 1/2 cup

1. Preheat oven to 350°F.  Cut tortillas into strips.

2. Mix soup, water, garlic and chicken.  Stir in tortillas.

3. Spread in 2-qt. shallow baking dish.  Top with cheese.  Cover.

4. Bake  for 25 minutes.

Serving size: 1/4 of casserole

(Approximate) Nutritional Information, Calories: 325, Fat: 12g, Fiber: 11g, Protein: 30g

I ended up making this with only 3 tortillas because that’s all we had (oops!), but it was great that way too.  The only downside is that there really aren’t any veggies in this casserole.  Marc claims it could be taken up a notch with peas, but I think peas are the veggie of the devil.  Might try a can of rotel mixed in next time…

Blue Cheese-Crusted Filet Mignon (adapted from Sandra Lee Semi-Homemade Cooking Made Light)

Plain bread crumbs, 1/4 cup
Blue Cheese Crumbles, 2 tablespoons
Season All, 1 teaspoon
EVOO, 1/4 tsp
Filet Mignon Steaks, 2 (remove bacon if necessary)
Cognac, 1/2 cup
Beef broth, 1 cup
Onions, chopped, 1/4 cup
Garlic, minced (from jar), 2 tsp

1. Preheat oven to 400°F.  Line a baking dish with aluminum foil

2. In a small bowl, combine bread crumbs, blue cheese, Season All and olive oil.  Set aside.

3. Coat skillet with cooking spray; heat to medium-high.  Season steaks with pepper and add to skillet.  Cook for 2 minutes per side.  Remove skillet from heat and put steaks in baking dish.

4. Top each steak with half of the blue cheese mixture.  Roast in a preheated oven for 8 – 10 minutes.

5. For sauce, return skillet to heat and deglaze with cognac by scraping bits from bottom of skillet.  Add beef broth, onions and garlic.  Bring to a boil over high heat; cook until mixture is reduced by half.   Pour sauce and onions on steaks and any sides.

Serve with veggies and potatoes – baked, boiled, however you like them.

Serving Size: 1 steak, half of the sauce

(Approximate) Nutritional Info, Calories: 306, Fat: 11g, Fiber: 1g, Protein: 26 g

I’m obsessed with how good this sauce is!! I like it best served with some roasted red potatoes and steamed veggies.  Marc finds this an acceptable meal, but doesn’t love it as much as I do.

Almond Biscotti

Flour, whole wheat, 2 cup
Granulated Sugar, 1 cup
Baking Powder, 1 tsp
Salt, ½ tsp
Ginger, Crystallized, 2 tablespoons finely chopped
Egg, fresh, 2 large
Egg white, 2 serving
Almond extract, 2 ½ tsp

1. Preheat oven to 350 degrees. Cover baking sheet with parchment paper.

2. With the stand mixer, whisk together flour, sugar, baking powder, and salt, until blended.  Stir in ginger.

3. In medium bowl, whisk together whole eggs, egg whites, and extract. Add to flour mixture while stirring with the dough hook. Work wet ingredients into dry ingredients until combined.

4. Divide dough in half. With lightly floured hands and on lightly floured surface, roll one half of dough into a 12 to 14-inch-long rope, then transfer to prepared baking sheet. Flatten rope to the approximate size of the piece of biscotti desired. Roll remaining dough into another 12 to 14-inch-long rope, place 3 to 4 inches away from first rope, and then flatten.

5. Bake in 350 degree oven until firm to the touch and lightly golden on top. 24 to 26 minutes. Remove from oven and let cool 2 minutes on baking sheet. Leave oven on.  Slide loaves onto cutting board.  With a thin blade knife, cut loaves into half inch pieces (15 slices per loaf). Remove parchment paper from baking sheet. Place slices, cut sides down, back on baking sheet. (They can touch)

6. Bake until dry, another 15 minutes, turning biscotti over after about seven minutes. Let cool completely on wire racks. Store in airtight container at room temperature.

7.  Optional: Melt vanilla apeels by microwaving in small bowl for 15 sec intervals.  Spread over one side of cooled biscotti.  Place biscotti in freezer for ~5min to set vanilla. Store in airtight container at room temperature, or in refridgerator if icing does not set.

Serving Size: 1 Cookie; Recipe makes approximately 30 servings

Non-Iced Version, Calories: 62, Fat: 0.5g

Vanilla Iced Version, Calories: 80, Fat: 1.5g

I love these in the morning with my coffee!!