Comfort Food Dinner

On the menu: Pork chops, garlic mashed potatoes, broccoli au gratin.

Broccoli au gratin sauce

  • 1 tablespoon butter
  • 1 tablespoon flour
  • 3/4 cup fat free half and half
  • 2 ounces shredded cheddar cheese

Melt butter completely, add flour and stir to combine.  Slowly add half and half until sauce thickens, add cheese and stir until melts.  In three separate ramakins, add cooked chopped broccoli.  This sauce made 9 ounces, so I divided 3 ounces of sauce to each ramiken.  I crushed 6 croutons and sprinkled over two ramikens, and added parmesan cheese to the third.

Broil under low heat until nice and bubbly.   Note: These were good, but very mild and creamy – I think next time I’d use extra sharp cheddar cheese.

Each serving:

  • 160 calories
  • 10 fat
  • 10 carbs
  • 1 fiber
  • 6 protein

Garlic mashed potatoes

160 calorie 10 fat, 10 carbs, 1 fiber, 6 protein

Per serving: 160 calorie 10 fat, 10 carbs, 1 fiber, 6 protein

  

 

  • 1 pound potatoes
  • 1/2 cup fat free half and half
  • 1 tsp. minced garlic
  • 1 tablespoon butter
  • salt and pepper to taste

Boil potatoes until soft.  Drain water.  Mix in butter, garlic, fat free half and half and salt and pepper to taste.  Makes 4 servings:

  • 135 calories
  • 3 fat
  • 31 carbs
  • 1.75 fiber
  • 2.5 protein
135 calories, 3 fat, 31 carbs, 1.75 fiber, 2.5 protein

Made 4 (5 oz) servings: 135 calories, 3 fat, 31 carbs, 1.75 fiber, 2.5 protein

These pork chops were huge!  I cut off a 3 oz. portion for me.

479 calories, 22 fat, 41 carbs

479 calories, 22 fat, 41 carbs

Late starts on Mondays for my daughters school means no workout.  I was going to work out at lunch, but realized I forgot to bring my clothes home from last night, and when I opened my bag, I offended myself!  That meant an after dinner workout.

STATS:

  • 1234 calories (maybe I’ll have a glass of red wine!)
  • 49 fat
  • 133 carbs
  • 24.3 fiber
  • 74 protein

EXERCISE:

  • 20 minute bike
  • 10 minute stairs
  • 10 minute squirrel elliptical

BLOOD SUGARS: NORMAL!

See you tomorrow!