Weekend ITALIAN!

Let's face it, sometimes the weekend can be just as busy as the week! But it's important to still eat well and stick to your healthy lifestyle choices; exercising and moving when you can, and sitting down to a good dinner with family and friends. So whether you're headed out to dine this weekend, or you want to treat your loved ones to a good meal that fits into your B-FIT4U lifestyle, we got you covered with a little advice for dining out and two of our favorite recipes for belly warming Italian! (including dessert!!)

TIPS FOR DINING OUT

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
• Ask for whole wheat bread for sandwiches.
• In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
• Ask for salad dressing to be served on the side. Then use only as much as you want.
• Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
• Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.
• Order an item from the menu instead heading for the “all-you-can-eat” buffet.
• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
• Order an appetizer or side dish instead of an entrée.
• Share a main dish with a friend.
• If you can chill the extra food right away, take leftovers home in a “doggy bag.”
• When your food is delivered, set aside or pack half of it to go immediately.
• Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.
• To keep your meal moderate in calories, fat, and sugars:
• Ask for salad dressing to be served “on the side” so you can add only as much as you want.
• Order foods that do not have creamy sauces or gravies
• Add little or no butter to your food.
• Choose fruits for dessert most often.
• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

CHICKEN PARMESAN ala B-FIT4U (compliments of Ellie Krieger)

• 4 slices whole-wheat bread (1-ounce each)
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 4 teaspoons paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 egg whites
• 1/2 cup skim milk
• 1/2 cup all-purpose flour
• 4 (6 ounce) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
• Olive oil cooking spray
• 1 jar good-quality marinara sauce (about 3 1/2 cups) (I like to add small can of diced tomatoes to the marinara for texture)
• 3/4 cup (3 ounces) shredded part-skim mozzarella cheese
• 2 tablespoons (1/2-ounce) shredded Parmesan

Directions

Preheat the oven to 350 degrees F.
Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.)
In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.
Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.
Per Serving: (Serving size, 1 piece chicken with sauce and cheese)
Calories 410; Total Fat 11 g; (Sat Fat 4.5 g, Mono Fat 2.7 g, Poly Fat 1.2 g) ; Protein 50 g; Carb 31 g; Fiber 2 g; Cholesterol 110 mg; Sodium 1200 mg
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CHOCOLATE Biscotti with Dried Cherries and Almonds (lowfat cookie that packs big flavor!)

• 1 1/4 cups all-purpose flour
• 1 1/4 cups whole-wheat pastry flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 cup sugar
• 2 large eggs
• 1/4 cup olive oil
• 1 teaspoon grated orange zest
• 1 teaspoon vanilla extract
• 1/2 cup dried tart cherries, finely chopped
• 1/2 cup almonds, finely chopped
• 2 ounces semisweet chocolate, finely chopped (scant 1/2 cup)

Directions

Preheat oven to 350 degrees F.

In a medium bowl whisk together the all-purpose and whole-wheat flours, the baking powder and salt. In a large bowl beat together the sugar, eggs, oil, orange zest and vanilla extract until well combined. In batches add the dry ingredients until the mixture forms a dough. Beat in the cherries, almonds and chocolate.

Transfer the dough to a floured work surface and knead several times. Shape into a log about 10 inches long and 3 inches wide. Transfer to a parchment lined baking sheet and bake for 25 minutes. Transfer to a wire rack and let cool for 15 minutes. With a serrated knife, cut 1/2-inch diagonal slices. Arrange cut side down on the baking sheet and bake for 10 minutes. Turn the cookies over and bake the biscotti until golden, 5 to 10 minutes longer. Transfer to a wire rack to cool

HAPPY WEEKEND!!~FoodieGIRL