Thursday, March 13, 2014

CHICKEN POT PIE STEW

So I'm making this lovely chicken stew in the crockpot today, BUT it's calling for a can of "condensed cream of chicken soup".....I don't really like....it's gloppy AND not exactly figure friendly, AND YOU KNOW WHAT?? So many recipes call for a can of it....I'm thinking there has to be a better way.....and maybe even a "dairy free" way, for some of the "lactose intolerant"people in my life. And here's what B-FIT4U has come up with.....OH and here's the chicken stew recipe, too! Just substitute the "can of condensed cream of chicken soup" with the second recipe below. ENJOY!!


CHICKEN POT PIE STEW
  • 4 breasts halves (skinless boneless chicken, cut into cubes)
  • 10 red potato (quartered)
  • 8 ozs baby carrots
  • 1 cup chopped celery
  • 52 ozs cream of chicken soup (condensed)
  • 6 cubes chicken bouillon
  • 2 tsps garlic salt
  • 1 tsp celery salt
  • 1 tbsp black pepper (ground)
  • 16 ozs mixed vegetables (frozen)
***serve over lowfat biscuits, whole grain toast, or just in a bowl with a BIG SPOON! :)
  1. Combine the chicken, potatoes, carrots, celery, chicken soup, chicken bouillon, garlic salt, celery salt, and black pepper in a slow cooker; cook on High for 5 hours.
  2. Stir the frozen mixed vegetables into the slow cooker, and cook 1 hour more.
250 calories for a bowl of stew
Cream of Chicken Condensed Soup SUBSTITUTE for the gloppy can!
from the kichn
*makes a little over a cup, equivalent to one can of soup


Ingredients:
3 tablespoons butter
3 tablespoons white flour
1/2 cup chicken stock or broth
1/2 cup milk
Salt and pepper
***** To make this dairy free, substitute butter for smart balance spread, and the milk for almond milk or soy milk*******************
Directions:
Melt the butter in a small saucepan over medium heat then add the flour. Cook, stirring rapidly, until the mixture is thick.

Add the chicken stock and whisk until smooth, then add the milk. Bring to a simmer and cook, stirring, until thickened. Remove from the heat and add salt and pepper to taste.

This will keep for a couple days in the fridge, but it's best to use it the day you make it.



Wednesday, March 12, 2014

Cut it/ Calorie it/ Do it

Cut those calories by cutting that breakfast in HALF!
Downsize your portions and see those unwanted pounds disappear overtime! Seriously folks, a good breakfast should be 350 calories max, that's actually quite alot of wiggle room for a great meal! And around here sometimes we break that into two 150 calories meals (early risers breakfast and a mid-morning meal) Keep those metabolisms revved with "food exercise"....that is eating every 2/3hrs, small meals.
You got this! You're on the right track, sometimes you just need a reminder :)~FoodieGIRL

Take a look at this great Handy Dandy List of Easy 350 calorie meals by HEALTH MAGAZINE! Breakfast doesn't have to be your only time to cut calories, and don't forget yor 150 calorie snacks throughout the day.
http://www.health.com/health/gallery/0,,20366523_2,00.html


Tuesday, March 11, 2014

The Naked Truth

Seems it's not those brownies, cupcakes and cookies that are keeping you from your skinny jeans dreams....it's SUGAR.
 Sugar loves to spike your "blood sugar" levels making you into a human yo-yo with a one ticket train to "Gorge-ville!" YIKES! So next time you want that sweet treat, try to keep it  to 6 grams of fat, 11g sugar so you don't signal your body to binge...OR have a serving, please. Don't deprive, thrive! And remember those portion sizes. :)
 
 
 

Monday, March 10, 2014

Getting your GREEN ON!

Smoothies are a quick way to get your meal on, great nutrition and an easy "fix" to keeping your energy and metabolism revved up throughout the day! And if you aren't a fan of "greens" this is a great way to mask their flavor and still get all their nutritional benefits. So get your GREEN ON!
 Green Monster Smoothie
  • 2 cup kale, fresh
  • 2 cup water
  • 3 bananas
  • 1/4 avocado

Instructions

Blend kale and water until smooth. Next add the remaining fruits and blend again. * Use at least one frozen fruit to make the green smoothie cold.

Quick TIP: Don't limit your imagination when it comes to your smoothie making! Use this "base" recipe and add all kinds of extras..... Need protein? Add a scoop of your favorite protein powder, or add flax seed or wheat germ for disease fighting power and digestive fiber. Almond milk instead of water brings a wonderful creaminess, as well! Apples, mangoes, strawberries, carrot juice, whatever you fancy, add it in and enjoy!

Friday, March 7, 2014

3 easy ways to get your HEALTHY ON!

Wondering how to make your snacks and smoothies a little healthier? Try these 3 little tricks to get more bang for your healthy buck!
 (P.S. these things can be found easily in your grocery store, so stock up!)
 
Pumpkin Seeds- need some extra energy? the pumpkin seed is packed with iron and will keep you energized! add to yogurt, baked goods or eat plain, sooooo yum!
 
Flax Seeds- prevent disease. just ground up in your food processor and sprinkle on just about anything, from yogurt to pancakes.
 
Wheat germ-it's got fiber to aid in digestion. Use in your muffin recipes, your pancakes, sprinkle in your smoothie, yogurt, you name it!
 
 

Wednesday, March 5, 2014

You're not BAD...

Eating badly doesn't make you a bad person!!
HOW MANY TIMES HAVE YOU BEEN PRIVY TO A CONVERSATION with your friends, OR MAYBE EVEN YOU SAID IT, "I'M GOING TO BE BAD TODAY" All because you wanted a little treat....
STOP THE INSANITY! You and your friends are not "bad" because you ate something unhealthy. That's just crazy!
 
If you judge yourself in this way, you're only bringing more
 negative thoughts about yourself and your body into your mind. Come on! You're awesome, stop it! And you work hard everyday to be the best version of your healthy self that you can be!
 
NEGATIVITY TOWARDS YOURSELF WILL bring
 more splurge responses. Treat yourself within reason (portion control)
And next time you want to go ape wild on a batch of brownies, stop and see, am I really hungry? Then eat a piece of fruit. THEN have your 1 brownie, or one cookie, or one whatever it is that you are craving.
Sweets
are for pleasure, it's ok to want them, you're not BAD for eating them.
Keeping them completely out of your life is only going to cause you to overeat later. So within reason, have that one cookie
you're NOT BAD!


Monday, March 3, 2014

Easy Recipe to start off your week right!

You've asked for it! More "Keeping it Simple" recipes for your busy lives! This couldn't get more simple...It is one of our favorites
 and is deliciously full of flavor! ENJOY and Happy Monday :)~FoodieGIRL


Spaghetti with Cherry Tomatoes and Toasted Garlic (courtesy of Ellie Krieger) 
¾ pound whole grain spaghetti
3 tablespoons olive oil
4 medium cloves garlic, finely sliced
3 cups (1 ½ pounds) cherry tomatoes, halved
1/3 cup lightly packed fresh basil leaves, sliced into ribbons
1/3 cup fresh, coarsely grated parmesan cheese
½ teaspoon salt
¼ teaspoon freshly ground black pepper

Put a large pot of water on the stove to boil. Once boiling, add the pasta and cook according to the directions on the package. Drain.

Meanwhile, put the oil and garlic in a large skillet over a medium heat. Cook, stirring frequently, until the garlic is golden brown, about 10 minutes. Be careful not to let the garlic burn.

Add the tomatoes to the toasted garlic. Turn the heat up to medium-high, cover and cook until the tomatoes are warm and softened but still retain their shape, about 3 minutes.

Add the pasta, ¼ cup basil, ¼ cup of the cheese, salt and pepper to the tomato mixture and toss to combine. Serve garnished with the remaining cheese and basil.

Makes 4 servings
Serving size: 1 ½ cups

Per Serving:
Calories 470; Total Fat 15 g; (Sat Fat 3 g, Mono Fat 8 g, Poly Fat 1.5 g) ; Protein 18 g; Carb 72 g; Fiber 12 g; Cholesterol 5 mg; Sodium 470 mg