Turkey Meatloaf

Turkey Meatloaf

Ingredientsnocoupons

   1 cup chopped yellow onion

1 tablespoons good olive oil

1 teaspoons kosher salt

1 teaspoon freshly ground black pepper

1 teaspoon fresh thyme leaves and 1 teaspoon basil (1/2 teaspoon dried)

4 tablespoons low sodium Worcestershire sauce (can be found at Harris Teeter)

1/4 cup chicken broth

3/4 teaspoon tomato paste

1 pound ground turkey breast

1/2 cup chopped green pepper

1 cup chopped mushrooms, reserve ½ cup raw

1-2 tablespoons eggbeaters

¼ cup low sodium sugar free ketchup

1-2 tablespoons splenda brown sugar

Directions

Preheat oven to 325 degrees F.

In a medium sauté pan, over medium-low heat, cook the onions, olive oil, salt, pepper, thyme and basil until translucent, but not browned, approximately 15 minutes. Add 3 tablespoons Worcestershire sauce, chicken stock, and tomato paste and mix well. Allow to cool to room temperature.

Combine the ground turkey, eggs, ½ raw mushrooms, and onion mixture in a large bowl. Mix well and shape into a rectangular loaf on an ungreased sheet pan. Mix together 1 tablespoon Worcestershire sauce, brown sugar and ketchup. Spread the ketchup evenly on top.

Bake for 30-35 minutes until the internal temperature is 160 degrees F. and the meatloaf cooked through.  Serve hot, at room temperature, or cold in a sandwich.

Cream of Tomato and Basil Soup

Cream of Tomato and Basil Soup

Ingredients:

2 28oz canned whole tomatoes

1 onion chopped

1 cup skim milk

½ cup low fat sour cream

3 tablespoons fat free cream cheese

¼ cup low fat coconut milk

10-12 whole fresh basil leaves chopped

Dash of black pepper, onion powder, garlic powder

Strain both cans of tomatoes and reserve the liquid juices.  Preheat oven to 450 degrees. Lay tomatoes on a sprayed cookie sheet and roast for 10 minutes add onions to the cookie sheet and roast another 15 minutes or until tomatoes and onions begin to turn brown.  Remove tomatoes and onions and let cool.  Once cooled add ½ of the tomato mixture and half of the tomato juice reserves in a food processor (blender). Repeat with second batch.  Once blended place in a pot and bring to a boil, reduce heat and add the remaining ingredients reserving one tablespoon of the basil.  Blend all together until cream cheese has melted.  Season to taste. Garnish with remaining basil

WOMEN'S WEIGHT/HEIGHT CHART

WOMEN'S WEIGHT/HEIGHT CHART

Height	Small Frame	Medium Frame	Large Frame
4'10"	102-111	109-121	118-131
4'11"	103-113	111-123	120-134
5'0"	104-115	113-126	122-137
5'1"	106-118	115-129	125-140
5'2"	108-121	118-132	128-143
5'3"	111-124	121-135	131-147
5'4"	114-127	124-138	134-151
5'5"	117-130	127-141	137-155
5'6"	120-133	130-144	140-159
5'7"	123-136	133-147	143-163
5'8"	126-139	136-150	146-167
5'9"	129-142	139-153	149-170
5'10"	132-145	142-156	152-173
5'11"	135-148	145-159	155-176
6'0"	138-151	148-162	158-179

Easy Mistakes You Can Make

There are many “easy mistakes” that a dieter can make without realizing it. This may lead to frustration when you think that you are following your Diet Center program and yet you’re not losing weight at a satisfactory rate. Here are some commonly missed mistakes:

1. Skipping meals: You may think by eating less than what your program allows should help you lose weight faster. When in fact, depriving your body of essential nutrients and energy can slow down your metabolism and progress.
2. Grazing: Eating little bites and nibbles of food throughout the day may make you feel as though you’re not overeating. However, if you’re not keeping track, little bites of calorie-dense foods can add up quickly.
3. Estimating intake: Studies show that most people underestimate how much they really consume. If you’re not measuring portions, then you’re not being accurate about how much you’re eating. Furthermore, studies also show that people tend to overeat when they are served larger portions.
4. Overlooking Serving Size: Maybe you do label read. However, do you take note of the serving size and stick to your daily program allowance?
It’s easy to make mistakes that you don’t notice impact your weight loss efforts. Try keeping close track of your food intake, and measure and weigh your food. It’s will be easy to avoid these mistakes if you know that you’re making them.

BBQ Sauce

1 can crushed tomatoes NO SALT

2tbs. Splenda brown sugar

2tbs. Apple Vinegar No sugar added *Check labels

3tbs. Garlic powder

3tbs. Onion powder

3tbs. paprika

1tsp. Black Pepper

2tbs. Grey Poupon Mustard

6tbs. liquid smoke

Blend tomatoes in blender or food processor until all liquid and no chunks

Add all ingredients to sauce pan and stir well. Bring to a boil and then turn on low and cook one hour or until thick. Cool and store in frig or freeze in freezer bags!

You can add more liquid smoke if you like.

Light Alfredo Sauce

Alfredo Yum Sauce!!

Ingredients:
1 tsp. fat-free sour cream
2 tsp. reduced-fat Parmesan-style grated topping
1 wedge The Laughing Cow Light Original Swiss cheese
Salt, black pepper and garlic powder, to taste
Directions:
Add sour cream, grated topping, and cheese wedge, breaking cheese wedge into pieces as you add it. Microwave for 1 minute.

Stir well and then season to taste with salt, pepper and garlic powder. Enjoy!

MAKES 1 SERVING

Zucchini Pizza Bites

Zucchini Pizza Bites

Servings: 1 • Serving Size: 4 pieces

• 4 slices large zucchini 1/4" thick (can substitute eggplant or yellow squash)
• Spray olive oil (I used my Misto )
• 2 tbsp pizza or pasta sauce
• 1/4 cup part skim mozzarella
• salt and pepper
• garlic powder
• red pepper flakes

Cut zucchini about 1/4 inch thick. Spray both sides lightly with oil and season with salt, pepper and garlic powder. Broil or grill for about 2 minute on each side. Top with sauce, sprinkle with red pepper flakes and cheese and broil for an additional minute or two. (Careful not to burn cheese)

Cauliflower Pizza Crust

1 cup cooked and chopped cauliflower

 (I use frozen cauliflower prepared according to package directions. After cooked and slightly cooled, I shred cauliflower with a cheese grater and then measure for the recipe. Don’t pack down)

1 egg

1 cup fat free mozzarella cheese

½ teaspoon fennel

1 teaspoon oregano

1 teaspoon parsley (dried)

Pizza toppings (if using meat make sure it is cooked)

Mozzarella cheese

Any type of vegetables you prefer

Preheat oven to 450 degrees

Spray a cookie sheet with non-stick spray

In a medium bowl, combine cauliflower ,egg, and mozzarella cheese. Mix well.  Press evenly on the pan.  Sprinkle evenly with fennel, oregano and parsley

Bake at 450 degrees for 12-15 minutes.

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Place under a broiler at high heat just until cheese is melted.

Calories: 434; carbs 8 net; 13 if counting all; fiber 5 grams; protein 41grams

1 serving 109 calories, 7 grams of fat