I had always favored low carb meals which don't count butter, mayo, cheese or most oils. The only problem - I would run out of money and have to add in potatoes, rice and noodles but I forgot to count the calories and I still ate meat and oils like I was low carbing.
Around December I realized the damage I was doing with all the butter, mayo and oils - let's just call it "boils" because it is just about as bad. I started reevaluating everything I was eating and was shocked to see how many calories I was spending each day on this. The heavy meat and cheese were also slight problems but we will talk about them later. My first goal was to start reducing the amount of "boils" in my food.
Butter and mayo - 100 calories per tbsp. Cream of mushroom soup (low sodium) is 60 calories per serving or 2.5 servings per can - 150 calories. It not from scratch yet but even an entire can is less than 2 tbsp of butter or mayo. I boil potatoes, rice or noodles and add some COM. I am working on some ideas for homemade low fat Alfredo and cheese sauces and will share when they are fit to eat LOL.
For potato or macaroni salad I replaced mayo with equal amounts of light mayo (2 tbsp = 35 cal) and light buttermilk ranch dressing (2 tbsp = 70 calories next month I am moving to LF ranch at 40 cal). I hate LF mayo but the LF ranch seems to cover the flavor if I use it in equal amounts. I remember this from one of those checkout cookbooks I bought back around 1990. It had a wonderful pasta salad using the fake crabmeat and seashell noodles. They suggested the half and half idea and I remembered how well it tasted.
I stopped using butter and milk for my scrambled eggs. I bought a quality nonstick frying pan just for that type foods and it is worth it's weight in gold (QVC $17.95 Cooks Essentials). A sp4itz or two of butter spray and all I need are my eggs. I cook them overlight and pour them over whole wheat toast so they make their own sauce:)
I have given up oatmeal for right now because I have not found a way I will eat it without tons of butter and sugar. I will work on some ideas for a low fat homemade granola this summer and will try for some hot recipes by next winter. However for now, no oatmeal.
Butter in veggies - none. I spritz a tiny bit of olive oil (or measure one tablespoon for a large amount) into the pan and saute them OR I saute them in soy sauce. I brown or caramelize them and they taste awesome. Ordinarily I would put 3-4 tbsp. (300-400 cal). Now I use a maximum of 120 calories if I use the extra olive oil for a large amount.
NOTE: most of the guidelines suggest using olive oil no more than 3-5 times per week and no more than 2 tbsp per meal - otherwise it can become a liability instead of a heart healthy idea.
My Fried Chicken - Potato Treat
2 medium potatoes diced or grated - 220
1 onion diced - 35
1 garlic clove, diced - 25
olive oil, 1 tbsp - 120 **
1/2 chicken breast - approx 100
First I buy chicken breasts and cut them in half. We all know those mega breasts they sell these days are bigger than most of the calorie books are talking about. I wrap the half breast in plastic wrap. I can pull it out still frozen and slice it into round quarter sized medallions about 1/4 inch thick that cook in just a few minutes.
Dice or grate the potatoes, garlic & onion (bell peppers could be added too). Heat the olive oil. Toss in potatoes and onions and cover pan. Cook about two minutes on med and turn. Add chicken medallions. Takes another 2-5 minutes to finish depending on thickness of potatoes and chicken.
Sometimes I like to remove the potatoes and chicken and quickly saute a fresh veg in the remaining olive oil.
Total calories - 500 which leaves room for a great veg (I love edamame) and some fresh fruit. I have actually added a diced apple to the saute (40 calories). I love one pot meals so I will frequently just toss it all together eventually.
**NOTE: You can reduce the olive oil if necessary by using a spray bottle. Spritz a little bit in the pan, add you potatoes and onions and cook for a few minutes and turn. Spritz lightly one or two more times. This will reduce your oil consumption to 20 - 50 calories.
This is my treat I allow myself twice a week for right now. I may have to give it up for awhile when I get closer to my goal but it is helping me get through my fried food cravings right now.
Happy Dieting
Linda B in TN:)
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