brussel sprouts + stuffed chicken + chicken balls + steamed veggies

Currently Digging: crackers and garlic-hummusI just have to brag about this. So let me. I can't really remember how I did all this. It was last year's meal.
THERES NO RECIPE... coz i can't follow them. I suck at it!! There's directions to guide me though...

I'd rather experiment on something and fix it if it's not good, rather than following a recipe! I JUST CANT DO IT! what's wrong with me?

Anyways.. too much blah!

It's my first time messing with brussel sprouts! I don't think we have that in Pinas. Do we? Maybe we do but it's probably expensive eh? Well brussel sprouts, taste and look like small cabbages. Do people eat it raw too? I don't know. but since it's my first time to cook it, i thought I'll try the best way to enjoy veggies------ roasting it (on our nu wave oven pro...)
Y? it gives just enough camelization, a little crunch and still taste the veggie by itself.

I also tried making chicken balls using the oven instead of frying it. it turned out juicy and nice!! I remember I seasoned it with poultry seasoning, chili powder, ketchup, garlic and onion powder, salt and pepper. But can't remember oven temp and how long i cooked it! tsk.....
Then, I also made that swisscheese-ham stuffed chicken ala cordonbleu? Maybe. It's just a seasoned pounded chicken breast (cutlet). stuffed with fat free swiss cheese slices, deli ham. Roll up. Pin with toothpicks. BAKED then BROILED to brown.


Check out my plate! It's healthy and delicious!
We serve it with more veggies: boiled napa cabbage and green beans with oystersauce.
TOP with my favorite: fried garlic slivers!
whattameal!


But the best is still to come the next day! The leftovers are just perfect for my lunch at work... balance diet.. healthy delicious... portion controlled! LOVE IT!

the question is: can i do this again???

grilled chicken on tofu slices sandwhich

Currently Digging: chicken taco on a pita...

"Within 90minutes post-workout: Eat a meal with quality carbs and protein.."

I say: just eat a complete meal... start with the fruit (replace the sugars lost during workout) then the protein.

WORKOUT 11/7/08:

Warm up: walk-walk-jog 10mins

Core: 3 exercise-3 sets each-20reps each

Train: back-biceps-legs (2 exercises each group-3-4sets each-12 reps each)

Cardio: 30min (20min stairmaster-5run-5stair)

Cooldown: walk-stretch

Then my MEAL: it's a grilled chicken with the works in grilled tofu as the "bread"

I was actually tempted to buy those little thickburgers from hardee's.. but then it was past 9pm when I got done with work-out +i was thinking of how much calories in it+... I just wanted to go home and hopefully talk with uieko--which i did!

GRILLED CHICKEN on TOFU sandwhich:

• left over grilled chicken (seasoned with dry rub)
• 2 thick slices of tofu (extra firm)
• cheese (optional)
• ketchup, mustard
• lettuce, onions

> Using nu-wave oven: broiled/roasted tofu for 15minutes (turning 3/4 of the time)

>When tofu almost cooked, top with cheese, heat up chicken for another 3-5minutes

>BUILD it up: tofu-cheese-ketchup-lettuce-mustard-chicken-cheese-then tofu

>>Ate it with a cup of grapes. Thought the sandwhich was too small... but it did fill me up good!

A LOW FAT, LOW CARB, QUIKIE MEAL that tasted good

and was easy on the wallet! :)

(I didn't spend anything on this one... just used whatevers in the fridge!

SORRY HARDEE'S hehehe)

Lunchbox: pork and broccoli

Currently Digging: Nothing... just getting ready to sleep...

I'm working tomorrow... SUNDAY :( But I thought, the good thing about working, I get to eat left over foods... I should be able to be more in control of what I eat.. though.. lately... I SUCK AT MY FOOD CHOICES AND PORTIONS!!

No worries though, Coz I will be bettter!!! (motivating myself!)

I will start logging my food again... starting tomorrow!!!!

What's in my lunchbox:

:::Luncetime: BROILED BROCCOLI + Left over pinoy style porksteak.

:::Snacktime: 1 whole carrots + 1.5 tbsp home made hummus (see my previous post)

:::Munch: fresh grapes, apple and sugarfree jello

Nothing really spectacular! Just left over stuffs that needs to be eaten soon... hehe...

BROILED BROCCOLI:

• wash heads of broccoli
• slice to desired pieces
• place under NU-WAVE convection oven set on HI for 5-7mins (or may drizzle olive oil then place under 450 oven..)
• serve hot...
• OPTIONAL: may squeeze some lemon, salt and pepper, mrs. dash. (But for me just plain broccoli works... the taste is good coz some of the florets turns brown and gives the flavor to the broccoli! ----this is how i enjoy my veggie... more than boiling it.)

Why I bring my own food? CHEAPER AND HEALTHIER! no secret here!

lunchbox: pasta

Currently Digging: **CHICHARON!**

Maybe from now on I should start taking pics of my lunch bag... u think? Just to keep my calories in line!

****SIGHSSSSSSSSSSSSSSSSSSSSSSSS****

I don't think I've lost any weight last week! huhuhu....
REASON: eating too much JUNKS at work! candies/chips/crackers are what's INSTANTLY AVAILABLE! huwaaaaaaaaaaaaa... i hate it!


But this week.... I WILL FIGHT IT! as much as I can! haha....

Anyway........ a sample lunch menu for me:

^grapes = approx 90cal
^apple = 75 cal
^pasta with tuna and veggies = 300 cal
^bokchoy = 30 cal
^laughing cow cheese = 35 cal

^plus i usually bring nonfat yogurt: 80 callow cal low fat.

but i should fight the temptation at work! grrrrrrrrrrrrrrrrr....

post-workout salmon

Currently Digging: scrambled eggs and red beans

I saw this beautiful salmon at SAM'S CLUB. It's quite a fish! hehe

There's 2 fillets for a little over 2 pounds = $12.00
I think it was $5.++ per pound... it's well worth it!
Just think about it this way: if you eat salmon fillet at a restaurant it's baked with a little bit of sauce, let's say it is probably around 6 oz it will cost you $9.00

Let's see the break down of price here:

AT HOME:
> 4-5oz salmon = $2.00
> Low salt seasoning + Mr's dash = $0.20
> Baking labor = $nothing so easy to do, easy clean up
> Lemon =$0.25
> No butter, no extra salt, healthy = PRICELESS
> No guilt succulent pleasure of moist and tender salmon = PRICELESS
> Broccoli and Cauliflower medley pre-cut = $1.50

SO EASY TO DO!

1. Preheat oven 375 degrees.
2. Season the fillet with your fave seasoning (MINE: mr's dash, onion powder, garlic powder, paprika, pinch salt, freshly ground pepper, squirt of lemon, slices of ginger)
3. place in a foil or silicone lining (for easy cleanup)
4. Bake for 20-25 minutes... until done moist and smells like heaven!
   

Look at this: it's healthy.... filling... and yummy...

And that's my post-work out dinner.

PROTEIN, VEGGIES, and a FRUIT as my simple sugar source.... (I already ate a fruit, I just forgot to take a pic of it!)

QUICK UPDATE: i am down to 207.8lbs!

I AM THINKING: posting a sample menu... from breakfast til dinner on one of my HEALTHY DAYS!

shrimp and cabbage

Currently Digging: ice cold coke-zero

Just another healthy lunch i prepared last week before i went to the gym. This fueled me for 2 straight hours of work-out. Its light and healthy

SHRIMP: steamed (Days ago) then heated with lime, cilantro and pico de gallo.

BROWN RICE: rice cooker as always....

CABBAGE: with green peppers, heated through a skillet sprayed with can't beleieve it's not butter, mixed with seasoned boiled chicken (shredded), then tossed with fish sauce!I ate this with CHILI GARLIC OIL.

simple. quick. easy.

Eggs n' microwave

Currently Digging: ice cold pink lemonade with real lemons...

A SPLURGE FOR BREAKFAST... I consider eating eggs and ham for breakfast as a splurge, its a treat pag walang work. :)

After our Bangkok trip, I learned something from my Oldest sister that I will never ever ever forget... that is to make SCRAMBLED EGGS using the MICROWAVE! :p

So here it is. no secrets here just eggs, ham and pepper. that's it.

Scrambled the eggs, fluff it up, add ham, pop it in the microwave. mix halfway, pop it again for a few seconds. Add pepper.

Then CHOW... eat with bread and its heavenly delicious... without the added oil and fat.

CALORIES:

• egg=60 Cal (using 1/2 cup of egg beaters; 0g fat)
• ham=60 Cal (1g fat)

Serve with:

• Sara Lee bread=90 Cal (for 2 thin slices)
• Cup of mixed fruits=120 Cal

This is a good satisfying meal na!

Enjoy a yummy and healthy breakfast!!

Leftover lunch: tandoori chicken

Currently Digging: whole wheat penne + grape tomatoes + spinach +garlic warm pasta salad

Articles always say... the best lunch is the leftover from last night's dinner.

When we first ate at the Indian resto here, I ordered the grilled platter: tandoori chicken, grilled shrimps, lamb, etc...
PORTION SIZE: pretty huge... good enough to share...

• So, next day's lunch for me:
• left over meat (chicken),
• sliced cucumbers with italian dressing,
• cheese cube,
• and a regular size salad (of romaine, carrots and fresh mushrooms)

FAST and EASY. (oh and CHEAP!)
Pretty clever lunch! hehehe... the meat was so tasty i didn't have to even thing about a salad dressing.. it just balances it out.

***SIGHS*** i like Indian foods.... but the calories.... just make me break asweat everytime!

ugh!

the EGGbetters...

Currently Digging: grilled chicken breast and cabbage/carrots strifry

AS MUCH AS I LOVE MEAT.... i love eggs!!!

scrambled.
hard boiled.
sunnysideup.
poached.
omelet. name it i'll eat it!
(except raw.... hihi...)



While i was training, my trainer noticed that i eat eggs everyday... of course my daily cholesterol then was ALWAYS way TOO HIGH. So she suggested egg beaters every once in a while... or trying cage-free eggs...


Well, let me tell you, it's love at FIRST taste!
it's not as fluffy, not as rich...
but hey, its easy! and I can eat more and it's = to 1 large egg!



REAL EGG: 75 calories, 212 mg cholesterol, 6.3 g protein
EGG BEATERS: 30 calories (1/4 cup), 0 cholesterol, 6 g protein (and i can eat 1/2 cup!)

WHAT's NOT TO LOVE EH?

too bad... they don't have a hard boiled egg beaters!!!!

now: hard boiled eggs... one of my breakfast pleasures!

BEST but NOT FRIED french fries

Currently Digging: potatoes and omelet parin...

FRIES.... is my moms' weakness. With the 'healthy diet' im in, i try... as much as possible to limit myself eating---fried, oily and salty foods. (I LOVE FRIES! I LOVE PIZZA! I LOVE FRIED CHICKEN! hehe) Oh, i splurge every once in a while... but not as often as before.

2 things about fastfood/resto fries that's BAD for you: 1. DEEP FRIED; 2. SALT.

2 things about my fries that's AWESOME: 1. baked not fried; 2. sodium free yummy!

• ^wash potatoes and cut (kasing laki ng pinky finger)
• ^dry with kitchen towel
• ^LIGHTLY flour
• ^toss with MRS. DASH or HERB CHEF SEASONING, garlic powder, ground pepper, onion powder
• ^SINGLE LAYER on our infamous nu-wave oven pro! Cook for about 15-20 mins, turning once!
  

OHHHHHHHHHHHHHHHHHHHHHHHHH I SO LOVE THIS!!!!!

ATE it with grilled chicken tossed salad.

***wipes my mouth***

I apologize... im just drooling over it!

SLUSHssssss

Currently Digging: apple + toast with tuna

ITS SUMMER TIME!!!!! its 90 deg out, aside from ice cold water or soda.... one of my fave drinks....

FRESH FRUIT SLUSH....

MAy it be sonic's, or whereever... anything with ICE i'll dig!

The thing is.. a lot of these places uses canned fruits, preserved fruits.... sugar etc... Since I'm EATING HEALTHY... trying to stay away from simple carbs and simple sugar....

I simply indulge myself at home....

With our BULLET:

^I used store bought ICE (dapat kasi ung ice madaling i-grind, like those bought in stores... kasi pag ung galing sa ice tray too big and too thick, namemelt muna bago ma grind plus there must be something different witht he processing or temp.. hehe)

^FRESH FRUITS OF CHOICE... oranges and strawberries...

And in 8 seconds....

I AM SIPPING AWAY!!!!!!!!!!!!!!!!!!!!!

and as always: it's cheap and it's healthy!

baon. bugong. lunchbox.

Currently Digging: lemonade.

The usual set up of my BAONAN: meat, carbs, veggies.

a lot of times I have SNACK items: fruits, cheese, yogurt, jell-o

This meal is cheap and VERY VERY VERY healthy:

chicken breast (trimmed & grilled): 140 cal, 3 g fat.
brown rice: 180 cal, 1 g fat, FIBER!
broccoli spear: 50 cal, FIBER and vitamins
asparagus: 42 cal, fiber, nutrients
yogurt sauce: 30 cal, sodium, and taste... haha!

FILLS ME UP EVERYTIME!!! refuels my body during my 12-hour shifts!

IT SURE IS BETTER THAN FAST FOOD or CAFETERIA FOOD!

& fiber makes me gooooooooooooo.... after holding it for 12 hours! haha!!!

veggie chili

Currently Digging: banana + left over bbq ribs

CHILI.
+ its hearty, its thick, its yummy and its spicy.
+ it could be hearty and healthy.
+ it could be veggie than meaty.


an alternative to the usual meaty chilli.
this one made with zucchini, squash, cabbage, carrots, bell peppers and onions.
of course with a few sprinkles of ground beef hehe...
few beans
tomato sauce
chili seasoning (cumin, paprika, chili powder and all other spices)

this is yummy and healthy.

+ instead of topping it with cheese. I used some cheese and chopped onions.
instead of chips or crackers, i used corn tortilla toasted. yummy enough.

cheap: just used veggies available in ref.

serve with a side salad.


A BOWL = approx 200-300 calories.
its low in fat, low in sodium and yummilicious.

grilled chicken and spinach salad

Currently Digging: freshly steamed shrimps and crabs!!!

i must admit, i craved for something very unusual last week....

SALAD.

yeah.. a big, warm, hearty and meaty salad. Just like those they serve at Applebee's or Friday's.
So after work out, here's what I ate. (I am not good at making dressings, never liked dressings unless it's home made. And there are very few home made dressings i like :)



MIX IT:
-baby spinach
-cubed cucumbers
-roasted mushrooms
-sliced baby carrots
-whole corn kernels

TOP:
-grilled chicken breast cutlet with herbs and spices (onion powder, garlic powder, pepper, paprika, mrs. dash) *thanks to george foreman grill***
-parmesan cheese

FINISH:
-drizzle of balsamic vinegar /or/ squirt of lemon

enjoy and fork in!

grilled chicken & spinach which

Currently Digging: luigi's italian ice cream + grilled garlic cheese sandwhich + bacon

Rescue the left over grilled chicken!!!
For my everyday proteinish craving, meaty-craving, this simple and LIGHT
lunch satisfies it all!

NEED:
^2 wheat bread
^left over grilled chicken
^spinach
^onions
^tomatoes
^cheesy goodness :)
^condiments: ketchup? mustard? mayo? hotsauce? salt pepper
^small saucepan
^oven or toaster oven

ENSEMBLE:
***heat saucepan, spray with olive oil or butter.
***add onions cook until slightly tender
***add spinach until somewhat wilted.

***toast bread with 1 side filled with cheesy goodness!
***heat left over grilled chicken

***layer bread +condiment +chicken +spinach +tomatoes +tiny salt +pepper +cheese +bread
***cut in half... SERVE IT WARM BABY!

I ate it with shrimp cocktails for more meaty goodness!!!

LOW FAT shrimp & potatoes

Currently Digging: mushroom soup & ground meat salad.

OHhhhhhhhhhhhhhhhh! I like shrimps, because it is packed with protein, salty to taste and easy to deal with... did i say it's so easy and fast to cook?!? Well here's one meal that i put together
in what? <15mins?>

SHRIMPs: store bought shrimps (easy peel, but i love it with heads sana but its not available.. so what the heck, it is still shrimps!)
~~~once water is boiling, drop shrimps until color change to orange. Drain. Serve. EASY?

POTATO: 1 medium sized potato. scrubbed and cleaned.
~~~place 1 potato in a potato microwave bag (love this kitchen cookware! hehe THANKS TO FRANKIE!). Cook for 4minutes on high heat. Check, if not soft yet, heat in 1 minute increments until done. Mine took 4minutes +2more minutes cuz our microwave isn't very hot =)

TOP: 1 tbsp of ranch dip or sourcream OR spray can't believe it's not butter (0 cal), freshly cracked black pepper.

SIDEs: clear home made chicks soup/broth with shredded chicken
~~~let it boil. Add lots of spinach leaves and.. serve HOOOOOOT! ***there's tons of recipe's online on making ur own broth! just grabbed one! I added tons of garlic! hehe:D***

• shrimps: 4-6oz = $2.00
• potato: 7-8oz = $0.40
• protein: 48.1 g
• carbs: 33.3 g
• fat: 4.0 g
• total calories: 380 Cal
  
  >>>cheap and healthy... what else can you ask
  for?!?<<<