20-Minute Meal

First a quick thank you to Hannah – who twice came to my office – once this morning when I got to work and realized I’d forgotten my diabetes bag (with insulin!) on the kitchen counter.  I ate my hard boiled egg and couldn’t enjoy my muffin until she brought my insulin – thanks Hanners!  And then after work she brought me this!

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Since all my meat was frozen, I hit up my 50% off bin and was able to score a ONE POUND ribeye for $4.75!  I decided to make a surf and turf with shrimp that was also on sale – 30 count, peeled and deveined were only $6.99 a pound!  This was a score since I knew Hannah wouldn’t be eating the beef.  I ended up picking this up for our side – love the brown rice/wild rice combo!

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My kitchen was a steamy mess for about 10 minutes!  No good pictures to be had while cooking!

Since it was raining outside, I had to use my cast iron skillets indoors – and it gets smokey really fast – you know I am cooking when the smoke alarms go off!

My plate:  3 ounces steak, 3 ounces shrimp, and 1 cup whole grain medley:  464 calories, 10 fat, 42 carbs, 49 protein and 3 fiber.

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It was quick and so simple – and my roast is defrosting for tomorrow as we speak!

Stats for the Day:

  • 1194 calories
  • 49 fat
  • 107 carbs
  • 69 protein
  • 18 fiber
  • 40 minute Biggest Loser DVD

I HAVE TOMORROW OFF!  So excited – Hannah and I are going to have our “back to school” day.  We plan on getting up, having a light breakfast, hitting the gym, then our spa day begins!

Me:  15 minute aroma therapy, 60 minute facial, eye brow wax, make-up application and free gift – all this for only $50!  I still have $36 left on my gift card from mother’s day too! 😀

Hannah:  Manicure, Pedicure and Paraffin Hand Wax Treatment

Then we figure we deserve Fried Green Beans at Friday’s!  I mean, it counts as a vegetable, right?  

I won’t post until tomorrow night with our Girls Day Out – Happy Friday all! 😀

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Cauliflower Soup and Hugh Jass Salad

Yep, trying to be a 20-something by telling you I had a hugh jass salad – every time I read that on a blog I laugh!  I got this “lite” salad dressing at Big Lots of all places – 70 calories for 2 tablespoons, so flavorful and cheap – $2.00 a bottle!  It’s brand name is Cape Cod:

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seriously this is enough salad for a family!  Romaine, red cabbage, cucumber and carrot

seriously this is enough salad for a family! Romaine, red cabbage, cucumber and carrot

So I took the 3 servings of last nights cauliflower mac n cheese, added 4 cups of chicken broth, and pureed it – I added crushed red pepper and Italian seasoning – while quite good, and 228 calories for 2 cups, I wish I would have added fat free half and half to make it creamier.

love the added kick of the crushed red pepper

love the added kick of the crushed red pepper

I liked that there were still a few tiny chunks of cauliflower :D

I liked that there were still a few tiny chunks of cauliflower 😀

Altogether lunch comes in at 391 calories, 24 fat, 5 protein, 30 carbs and 8 fiber!

I did the Biggest Loser Workout Vol. II again at lunch today – I assembled a 40 minute routine that included Bob’s 15 minute boot camp, which I loved.  And I have officially confirmed that I don’t like Kim Lyons.  Half way through the 10 minute high cardio and I wanted to yell “shut up!”

So I think I’ll see if my library has any “Bob” workout videos. 😀

Lunch break is over – see you tonight for ????  I forgot to defrost my roast!

Blueberry Lime Muffins

Ever since being diagnosed with diabetes, I’ve steered away from baking, which was something I did a lot of pre-diabetes.  When Hannah was little that was one of our favorite things to do on the weekends.  I have vivid memories of her standing on a stool, with an apron on, and me standing behind her trying to help her use the hand mixer. 

I routinely heard her say “I can do it all by myself!”  And she could! 😀

I saw on Meghann’s blog the other day that she made muffins, but made the batter the night before so all she had to do was bake them when she got up.  This recipe was so quick to put together, within 30 minutes I had fresh muffins out of the oven.

Blueberry Lime Muffins

  • 1.75 cups white whole wheat flour (I use King Arthur – its more expensive but worth it to me)
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/2 cup baking Splenda (my brand is called Ideal – no calories!)
  • 1/4 cup vegetable oil
  • 1 large egg
  • 1/2 cup egg whites
  • 1 six ounce container lime yogurt (I used Fit&Active brand from Aldi)
  • 1 cup fresh blueberries, tossed in a teaspoon of flour (so they don’t sink to the bottom of the muffin)
  • 6 – 1/2 tsp. of Splenda brown sugar (so each muffin got 1/2 tsp. of this before going in the oven)

Mix dry ingredients, mix wet ingredients and combine just until there are no more lumps.  Pour in blueberries and mix just until you can’t see the flour on the blueberries.  Overstirring (is that even a word?) your batter will make a more dense muffin.

Pour into 6 large muffin tin – bake at 350 for 20 minutes.  I love the crust I got on this – one trick – pour about a tablespoon of olive oil on a paper towel and rub the bottom and sides of your muffin tin with the olive oil, it gives a nice crust to muffins!

I let them cool in the tin for about 10 minutes before removing

I let them cool in the tin for about 10 minutes before removing

Each muffin comes in at 266 calories, 10.5 fat, 7.6 protein, 34 carbs and 2.7 fiber

Each muffin comes in at 266 calories, 10.5 fat, 7.6 protein, 34 carbs and 2.7 fiber

I almost want to call these “cake” muffins!  Love the lime/blueberry combination too – very refreshing! 

I decided to bring a hard boiled egg as my protein, with – you guessed it – Tabasco!

all together breakfast comes in at 340 calories, 15 fat, 13 protein, 34 carbs and 2.7 fiber

all together breakfast comes in at 340 calories, 15 fat, 13 protein, 34 carbs and 2.7 fiber

Morning break is over – come back for lunch Giant Chopped Salad with Cauliflower Cheese Soup (made from last nights Cauliflower Mac N Cheese!)

Pork Chops with Cauliflower Mac N Cheese

Lunch didn’t hold me until dinner, so around 3:30 I snacked on these:

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I am slowly getting used to these unsalted, not roasted almonds – although I do prefer the salty ones! 😀

Hannah was my soux chef, fixing the dry rub while I got the cheese sauce going for the cauliflower.  No real recipe here, just a little of this, little of that.

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this has Italian seasoning, celery salt, cayenne pepper, garlic powder, dry mustard – and a touch of brown sugar

I cooked the cauliflower in the microwave whole – just pressed my fresh veggie button – I chopped it up after it was cooked.

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I hate raw cauliflower – well, unless I dip it in cheesy artichoke dip!  The cheese sauce is just 2 tablespoons butter, 2 tablespoons flour, 2 cups skim milk and 8 ounces of cheddar cheese.  I mixed the chopped cauliflower in the sauce, then topped with whole wheat bread crumbs and baked at 400 degrees for 20 minutes until the cheese is all bubbly:

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It tastes like mac n cheese to me – but low carb!

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It made a whole casserole, so if you make it 6 servings, each serving is 228 calories, 16 fat, 7.3 carbs, 12 protein and .5 fiber. 

I did not bring my trusty meat thermometer outside and when I brought the chops in, they were still a bit raw in the middle!  Notice I barely put any seasonings on Tony’s chops – you can tell the difference between mine and his!  You can tell on the left one where the brown sugar caramelized and made a crunchy crust!

So I remedied the undercooked pork by cutting it in half and putting the center part on the grill:

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Then you get grill marks like this!

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I ate 3 ounces of pork and one serving of the mac n cheese – dinner comes in at 425 calories, 27 fat and 7 carbs.

Stats for the Day:

  • 1187 calories
  • 55 fat
  • 67 carbs
  • 22 fiber
  • 93 protein
  • 45 minute walk at lunch

I have a tip!  I don’t know about you, but reading instruction manuals does nothing for me – I am a “show and tell” kind of person.  You show me how to do it and I can.  I’ve had my camera since Christmas and still don’t know half the things it can do!  Well, that, and I don’t know much about lighting and exposure and shutter speed!

My father was an excellent photographer, and when he tried to show me I had no interest!  I regret that!  Anywho, I went to youtube.com and watched a tutorial on my camera, and while I don’t know exactly what they were talking about, I’ve found things I never even knew were on the camera! 

Hopefully tomorrow is my Friday, if all goes well Hannah and I will have our annual “Back to School” day together – we started it when she went to kindergarten.  What we do changes from year to year, but we spend a full day together – last year we went downtown to see the Bean in Chicago.  This year is bowling and a spa afternoon!  Fingers crossed I’ll be able to take Friday off! 

See you tomorrow! 😀

Beef and Broccoli Stirfry with Tofu Noodles

Absolutely no calories – my noodles have no calories!  Update!  You can find out where to buy them here!

This is the second package I've tried - they look more like cellophane noodles

This is the second package I've tried - they look more like cellophane noodles

It says its the whole package is 2.5 servings, but with no calories, I just dumped the whole thing in!

you really need to rinse these good too - they stank right out of the bag!

you really need to rinse these good too - they stank right out of the bag!

I ended up cutting up one of the beef ribs from last nights dinner and used up the rest of the broccoli as well – I would have loved to have more veggies to add in, but I didn’t have time this morning – turns out someone (me!) didn’t want to get up today!

find this sauce if you can - so spicy good and only 20 calories per tablepoon!

find this sauce if you can - so spicy good and only 20 calories per tablepoon!

you can see the char marks from the grill on the broccoli :D

you can see the char marks from the grill on the broccoli 😀

the noodles look like worms!

the noodles look like worms!

After I put my meal into www.calorieking.com, lunch comes in at 283 calories, 7 fat, 36 protein, 16 carbs and 3 fiber – I may have to sneak into my almond stash later today, we’ll see how this holds me!

Gotta get my walking shoes on for the rest of my lunch break.  Come on back for dinner. . . Blackened Pork Chops and Cauliflower Mac N Cheese!

Repeat

I was going to make spicy eggs in clouds, but realized I still had my breakfast casserole to eat up, so that will have to wait til the weekend!

kicked up with Tabasco of course!

kicked up with Tabasco of course!

On the side I felt like toast – Tony bought this pumpernickel bread – its really good – these two pieces are only 120 calories!  My friend Renee at work brought me no sugar added strawberry jam from a farm over the weekend, so I used about a tablespoon between the two slices – it was so good – not overly sweet, which I love!

a tablespoon is only 10 calories!

a tablespoon is only 10 calories!

nice and crunchy

nice and crunchy

Breakfast comes in at 409 calories, 14 fat, 29 protein, 40 carbs and 5.6 fiber.

Mark your calendars for August 1!  It will be my friend Jen’s (a prior fat girl) two year anniversary of losing weight of nearly 100 pounds!  Slow and steady wins the race, right?  I love her blog – it’s open, honest, she still has cravings for junk food and still can’t wrap her brain around being small!   And she did 99 minutes on the Stairmaster! 

And Shelley is kicking butt too – even after having gallbladder surgery, she’s back at the gym – and about to reach a weight loss milestone! 😀

You guys inspire me – keep it up!

Morning break is up – come back for lunch – Beef and Broccoli Stirfry with Tofu Noodles!

BBQ Boneless Beef Short Ribs with Grilled Balsamic Broccoli

I have to admit, I wasn’t sure how dinner was going to turn out tonight.  In all the recipes I searched for, I want to say 90% of them called for slow braising or putting these short ribs in a crock pot – slow and steady would result in tender ribs.

I threw caution to the wind and decided to grill them – only 10 minutes total.  I wasn’t sure if I would end up with shoe leather, or succulent meat – you’ll be happy to hear that these were amazingly tender!  However, the only caveat is that there are big pockets of fat – I feared if I trimmed all the visible fat, I would end up with one skinny end and one fat meaty end, so either half would be over cooked, or the other half undercooked.  So we had to remove the fat as we ate – the dog appreciated that!

These are the two sauces I used – one dry rub, one barbecue sauce.  We used this same method with our Chicago Style Ribs – it makes A LOT of barbecue sauce!

Dry Rub

  • 1 tablespoon dry mustard
  • 1 tablespoon paprika
  • 1 tablespoon dark brown sugar
  • 1.5 teaspoons garlic powder
  • 1.5 teaspoons onion powder (left out because we hate onions!)
  • 1.5 teaspoons celery salt
  • 1 teaspoon cayenne pepper
  • 1/2 teaspoon allspice
  • 2 racks baby back ribs
  • 1 cup hickory wood chips (soaked for 15 minutes)

Sauce

  • 1.25 cups ketchup
  • 1/4 cup molasses
  • 1/4 cup cider vinegar
  • 1/4 cup water
  • 1/8 teaspoon liquid smoke
  • remainder of dry rub

You still haven’t made this bbq sauce yet??  Seriously, summer will be over before you know it and you’ll have missed out!

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I rubbed the meat (that’s what she said!) on the ribs this morning before work.  Here’s how they look after sitting in the fridge for 9 hours:

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I cooked the meat for about 10 minutes, moving it around – the fat parts started flaring up the grill so I had to be careful!  Then I moved the ribs to the cold side of the grill and put the sauce on at the very end.

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These were finger licking good!   I ended up mixing broccoli with 1 tablespoon balsamic vinegar, 1 tablespoon parmesan cheese, 1 teaspoon olive oil and about 1 teaspoon of this seasoning blend. 

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I put everything in a ziploc bag and just shook it so everything was coated evenly.  The broccoli cooked at the same time as the ribs:

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I love the nutty flavor that somehow comes out of the broccoli when its grilled!   I again had about 600 calories to spend on dinner, and I think I am fine – not going to bother even looking it up.  Best part though??  I have beef and broccoli leftover for stir fry for my lunch tomorrow! 😀

When you make this barbecue sauce, will you let me know?  I’d love to know if you think its as good as I do!

Time to chillax with my main squeeze – you seriously will have to come back for breakfast tomorrow – Eggs in Spicy Clouds!