So many of you have told me, "I am just overeating this winter, it's cold out, kids are home from school, and I am just eating all day long!" I get it, and there's a simple remedy to help you! FIRST, go back to interval eating every 3 hours, that 3 meals, 2 snacks, no eating after dinner. This will keep you from grazing all day long, if you're eating by the clock. Second, make one snack choice fruits and veggies and the other can be you're "carby" snack (pretzels, crackers, chips, etc) of course keep both of these things portion controlled, as well as your meals.
Start with these two small steps, and you'll be back on track in no time!
AND don't forget, you can still eat your comfort foods, just do it once a day, maybe at dinner? And keep that portion controlled. That is one serving! YOU CAN DO IT! Spring is almost here, and you're going to want to ditch that oversize sweater and get out there and feel the sun all over!
Here's that comfort recipe to keep you to a serving, ENJOY!
Chicken Pot Pie with Phyllo Crust
Cooking spray
1¼ pounds boneless, skinless chicken breast halves, cut into 1/2-inch chunks
1 teaspoon salt
½ teaspoon freshly ground black pepper
2 tablespoons olive oil
2 leeks, bottom 4 inches only, trimmed, washed well, and chopped
2 stalks celery, chopped (about 1/2 cup)
2 medium white potatoes, left unpeeled and cut into 1/2-inch pieces
½ pound fresh green beans, trimmed and chopped into 1/2-inch pieces
2 cloves garlic, minced (about 2 teaspoons)
1½ cups nonfat milk
1/3 cup all-purpose flour
2 cups low-sodium chicken broth
1 cup peas, thawed if frozen
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh thyme
3 sheets frozen phyllo dough, thawed
2 tablespoons freshly grated Parmesan cheese
Preheat the oven to 350˚F. Coat 4 individual-size baking dishes with cooking spray.
Season the chicken with ¼ teaspoon of the salt and ¼ teaspoon of the pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add the chicken and brown, about 2½ minutes per side. Transfer the chicken to a plate.
Add 2 more teaspoons of oil, the leeks, and celery to the pan and cook, stirring a few times, until the vegetables begin to soften, about 3 minutes. Add the potatoes, green beans, garlic, and the remaining ¾ teaspoon salt and ¼ teaspoon pepper and cook for 2 minutes more, stirring to combine everything. Add the milk. Stir the flour into the broth until dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low, cover, and simmer, stirring occasionally, for 10 minutes. Stir the chicken, peas, parsley, and thyme. Spoon the mixture into the baking dishes.
Put the remaining 1-2/3 tablespoons oil in a small bowl. Unroll the phyllo dough and cut it into quarters. Place a quarter-sheet on top of each baking dish and brush with the oil. Repeat layering with all three layers. Tuck the edges of the phyllo into the dish rim. Sprinkle the top of each pie with the Parmesan.
Place on a baking sheet and bake until the filling is bubbling, about 30 minutes. Serve hot.
Serves 12
Serving size: 1 pot pie
Per Serving:
Calories 585; Total Fat 13 g; (Sat Fat 3 g, Mono Fat 7 g, Poly Fat 1.5 g) ; Protein 50 g; Carb 70 g; Fiber 8 g; Cholesterol 88 mg; Sodium 960 mg
1¼ pounds boneless, skinless chicken breast halves, cut into 1/2-inch chunks
1 teaspoon salt
½ teaspoon freshly ground black pepper
2 tablespoons olive oil
2 leeks, bottom 4 inches only, trimmed, washed well, and chopped
2 stalks celery, chopped (about 1/2 cup)
2 medium white potatoes, left unpeeled and cut into 1/2-inch pieces
½ pound fresh green beans, trimmed and chopped into 1/2-inch pieces
2 cloves garlic, minced (about 2 teaspoons)
1½ cups nonfat milk
1/3 cup all-purpose flour
2 cups low-sodium chicken broth
1 cup peas, thawed if frozen
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh thyme
3 sheets frozen phyllo dough, thawed
2 tablespoons freshly grated Parmesan cheese
Preheat the oven to 350˚F. Coat 4 individual-size baking dishes with cooking spray.
Season the chicken with ¼ teaspoon of the salt and ¼ teaspoon of the pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add the chicken and brown, about 2½ minutes per side. Transfer the chicken to a plate.
Add 2 more teaspoons of oil, the leeks, and celery to the pan and cook, stirring a few times, until the vegetables begin to soften, about 3 minutes. Add the potatoes, green beans, garlic, and the remaining ¾ teaspoon salt and ¼ teaspoon pepper and cook for 2 minutes more, stirring to combine everything. Add the milk. Stir the flour into the broth until dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low, cover, and simmer, stirring occasionally, for 10 minutes. Stir the chicken, peas, parsley, and thyme. Spoon the mixture into the baking dishes.
Put the remaining 1-2/3 tablespoons oil in a small bowl. Unroll the phyllo dough and cut it into quarters. Place a quarter-sheet on top of each baking dish and brush with the oil. Repeat layering with all three layers. Tuck the edges of the phyllo into the dish rim. Sprinkle the top of each pie with the Parmesan.
Place on a baking sheet and bake until the filling is bubbling, about 30 minutes. Serve hot.
Serves 12
Serving size: 1 pot pie
Per Serving:
Calories 585; Total Fat 13 g; (Sat Fat 3 g, Mono Fat 7 g, Poly Fat 1.5 g) ; Protein 50 g; Carb 70 g; Fiber 8 g; Cholesterol 88 mg; Sodium 960 mg
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