Simple advice for a better life.

Orange Broccoli Chicken Stir Fry 2I successfully completed Phase II of the Fat Smash Diet, and am hoping that some of you have joined me on this mission.

Wishing you success on your journey to healthful lifestyle…:-)

Since many of the Weight Watchers recipes are suitable for Phase III of the Fat Smash Diet, I am sharing some of the ones I  tested and loved.

Today’s post for the Orange Chicken with Broccoli is also a very lean dish, delicious and simple to prepare.

I enjoyed this dish with brown rice and veggies, since potatoes and white rice are excluded from the Fat Smash Diet.

This recipe yields 4 servings.

Orange Chicken with Broccoli – Weight Watchers Recipe

Orange Chicken with Broccoli – Weight Watchers Recipe

Ingredients

  • 2 Chicken breasts, boneless and skinless, cut against grain, into 1/2 inch strips
  • 2 tsp. Canola oil
  • 1 Tbs. Ginger. fresh, peeled and minced
  • 2 Garlic cloves, minced
  • 2 cups broccoli florets, cut to small sections (halved or quartered)
  • 1/4 cup Water
  • 1/2 cup low-sodium chicken broth
  • 1/4 cup orange juice
  • 3 Tbs. Soy sauce, low-sodium
  • 1 tsp. Corn starch
  • 1 Tbs.Water
  • 1 Orange, peeled and sectioned (I used 1/2 orange for juice, and 1/2 for sections)
  • Salt and Pepper to taste

Instructions

  1. Heat oil over medium heat in a nonstick medium saucepan.
  2. Add the chicken strips, and saute 2 minutes on each side.
  3. Add the ginger and garlic, and cook 1 minute longer.
  4. Transfer chicken in to a plate, cover, and set aside.
  5. Add water and broccoli to the sauce pan, cover and simmer for 3 minutes. Stirring at least once.
  6. In a small bowl, mix the orange juice, broth and soy sauce.
  7. Return chicken to the saucepan, stir in orange juice mixture.
  8. Dissolve the corn starch with 1Tbs. of water, and add to saucepan.
  9. Bring to boil, lower heat and simmer until thickened, folding gently to coat the veggies and meat.
  10. Season with salt and pepper.
  11. Add orange slices, and serve.
http://suburbangrandma.com/culture/orange-chicken-with-broccoli-weight-watchers-recipe/

Broccoli and Steak Stri Fry - 3My favorite diet to follow is The Fat Smash Diet, however I know many others who prefer the Weight Watchers Diet.

Do whatever works the best for you.

All that matters, is that you eat healthy and stay in  motion, so you not only look great, but also feel energized and confident about yourself.

Your body will reward you now, and especially in your “Golden Years”, so you can continue to enjoy life rather than spending time and money in medical facilities.

I found a recipe for a delicious looking dish, Weight Watchers Beef and Broccoli Stir Fry.

It was pretty quick and easy to prepare, and quite delicious.

Best of all, it’s ONLY 5 points per serving.

This recipe yields at least 4-5 servings.

Beef and Broccoli Stir Fry – Weight Watchers Recipe

Beef and Broccoli Stir Fry – Weight Watchers Recipe

Serve as is, or with a small serving of Brown Rice...count your points...

Ingredients

  • 3/4 lbs. Sirloin beef
  • 2 1/2 Tbs. Cornstarch, divided
  • 1/4 tsp. Kosher salt
  • 2 tsp. Canola oil
  • 1 cup Chicken broth, low-sodium
  • 5 cups Broccoli florets, fresh
  • 1 Tbs. Ginger root, minced
  • 4 garlic Cloves, minced
  • 1/4 tsp. Red pepper flakes
  • 1/4 cup Water
  • 1/4 cup Soy sauce, low-sodium

Instructions

  1. Rinse the Sirloin beef, and trim off all fat, and membranes.
  2. Slice, against grain, into thin strips (2 millimeters thick).
  3. Spread out on a cutting board.
  4. Mix 2 Tbs. cornstarch with 1/4 tsp.of salt; sprinkle over the meat to coat evenly.
  5. Heat 2 tsp. canola oil in a deep frying pan, add the meat in one layer.
  6. Cook 2 minutes on each side.
  7. Transfer to a bowl, and set aside for now.
  8. Add 1/2 cup of broth into pan, to deglaze it.
  9. Add broccoli florets to the pan, cover it and cook 2 minutes, stirring at least twice.
  10. Uncover, add ginger, garlic and red pepper flakes.
  11. Cook 1 minute.
  12. In a separate cup, mix remaining 1/2 Tbs.cornstarch, with 1 Tbs. water, to dissolve, then add 1/2 cup of broth and soy sauce. Pour over broccoli.
  13. Simmer for 1 minute, to thicken slightly.
  14. Gently fold in beef.
  15. Serve hot.
http://suburbangrandma.com/saving-money/beef-and-broccoli-stir-fry-weight-watchers-recipe/

Portobello Mushroom Vegetarian BurgerThe Great Lent is here already, at least for the Eastern Rite Catholics, therefore I will share my new meatless recipe for Portobello Veggie Burgers.

These burgers are not only great for lent, but anytime when you feel like taking a break from eating meat.

If you wish to view a list of my previous 25 meatless recipes for the Lent season, please click on this link to enjoy.

These burgers may be served with a salad, as I did, but also on a bun with your favorite toppings.

This recipe yields 10 burgers (1.5 oz each).

Portobello Veggie Burger – Vegetarian Recipe

Portobello Veggie Burger – Vegetarian Recipe

Serve with your favorite topping, or with a dollop of Coarse Ground Dijon Mustard, as I did.

Ingredients

  • 2 cups Portobello mushrooms, peeled and diced
  • 1 Tbs. Olive or Canolo oil
  • 2 Garlic cloves, chopped
  • 1/2 cup Red onion, chopped
  • 1 Tbs. Montreal Steak Seasoning
  • 1 Tbs. Worcestershire sauce
  • 1/4 c Parsley, chopped
  • 1/4 tsp. Black Pepper
  • 1/4 tsp. Paprika
  • 1/4 tsp. Oregano
  • 2 cups Black Beans, separated to 1-1/2 c and 1/2 c
  • 2 cups Broccoli florets, chopped
  • 3 Eggs, beaten
  • 3/4 cup Parmesan cheese
  • 1/3 cup Quick Cooking Oats
  • 3/4 cup Panco crumbs
  • Cooking spray, and olive oil

Instructions

  1. Mash, or pulse in food processor, 1.5 cups of Black beans. Set aside the remaining 1/2 cup of beans.
  2. In a saucepan, add 1Tbs. oil, and saute the onions and garlic for 2 minutes.
  3. In a large bowl, mix the mashed beans, mushrooms, onions/garlic, all seasonings.
  4. Fold in the broccoli and 1/2 cup of reserved beans.
  5. In a separate bowl mix the eggs with Panco crumbs, quick oats, and Parmeson cheese.
  6. Fold into the bean mixture.
  7. Line a cookie baking sheet with foil paper, spray with cooking spray.
  8. Using 1/2 cup of mixture, form burgers.
  9. Place burgers on the greased pan, brush tops with olive oil.
  10. Bake in preheated oven, at 350 F, for 4 minutes per side, turning them over once halfway through.
  11. Remove from oven, brush tops with olive oil (optional), and serve.
http://suburbangrandma.com/saving-money/portobello-veggie-burgers-vegetarian-recipe/

Sausage and Kale soup 1I am on a soup cooking kick, as the cold winter weather is getting to me already.

We don’t have much snow here, but the cold, windy days are just as bad.

This time I cooked up a large pot of quite delicious Italian Sausage and Kale soup.

As always, I will share my recipe with you, to warm up your heart and spirit for the next 6 weeks of winter….:-)

This recipe yields 8-10 servings.

Hearty Sausage and Kale Soup – Recipe

Hearty Sausage and Kale Soup – Recipe

Serve it as is, or with 2 Tbs. of cooked pasta, or a slice of hot garlic bread.

Ingredients

  • 1 lb. Sweet Italian Sausage link
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 tsp. olive oil
  • 1 tsp. black pepper
  • salt to taste
  • 1 tsp. oregano
  • 1/2 tsp. paprika
  • 32 oz. chicken broth
  • 3 cups of water
  • 1 can (15 oz) cannelloni beans, rinsed
  • 1 can diced tomatoes, undrained
  • 2 cups Kale, chopped (stems removed)
  • 1/2 cup mozzarella cheese, reduced fat, shredded
  • 2 cups cooked pasta (rotini,elbow, small shell) -optional

Instructions

  1. Fill a 6 quarts pot with broth and water, and bring to boil.
  2. Add 1 tsp. olive oil into a frying pan, and saute the Italian Sausage, 5 minutes on each side.
  3. Remove and cut into chunky slices, and set aside.
  4. Add the chopped onions into the same pan and saute 2 minutes.
  5. Add garlic and saute 1 minute longer.
  6. Return the sausage back to the pan and fry another minute with the onion and garlic, stirring frequently.
  7. Scoop out the sausage and onion mixture into the pot of broth.
  8. Pour in the tomatoes, rinsed beans, and spices.
  9. Bring to boil.
  10. Add chopped Kale, and cook 2 more minutes.
  11. Add salt to taste.
  12. Serve hot, as is, or with 1-2 Tbs. of cooked pasta, and or garlic bread.
  13. Garnish with shredded mozzarella cheese.

Notes

You may use Turkey or Chicken Sausage, in place of Italian Sausage.

http://suburbangrandma.com/saving-money/hearty-sausage-and-kale-soup-recipe/

 

Eastern European Meatballs - servingMost of us here in the US are used to preparing meatballs in tomato sauce, however Eastern Europeans customized this dish to their own taste and ingredients.

I already shared a post on Meatballs with Mushroom Sauce, but today I will post my recipe for Meatballs with Cabbage.

If you like Cabbage Rolls (Holubtsi – in Ukrainian, or Golabki – in Polish), you will enjoy this dish.

The taste resembles Cabbage Rolls, but this recipe is much simpler to prepare.

Ukrainian Meatballs with Cabbage – Eastern European Recipe

Yield: 6-8 servings

Ukrainian Meatballs with Cabbage – Eastern European Recipe

Ingredients

    Meatballs:
  • 1 1/2 lbs. ground meat (I prefer meatloaf mix – pork/beef/veal)
  • 1 egg, slightly beaten
  • 1/2 cup Panko bread crumbs
  • 1/2 cup milk
  • 1 tsp. Italian seasoning
  • 1 Tbs. Parmesan cheese
  • 1 tsp. salt
  • 1/2 tsp Black Pepper
  • 1 Tbs. olive or canola oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • Cabbage and Veggies:
  • 1 white cabbage, medium size, cored and chopped
  • 1 Leek, cleaned well and chopped
  • 1 large onion, chopped
  • 1 garlic clove, minced
  • 1 large carrot, shredded on large eye shredder
  • 1/2 Granny Smith apple, cored, peeled and shredded
  • 2 Tbs. olive or canola oil
  • 1/2 cup water mixed with 1 chicken or beef bullion (or use broth)
  • 1 Bay leaf
  • 1 Tbs. Tomato Paste
  • 1 Tbs. Dill weed
  • Salt and Pepper to taste

Instructions

    Meatballs:
  1. In a medium size bowl, mix together the bread crumbs, egg, milk, seasoning, salt, pepper and Parmesan Cheese. Set aside.
  2. Heat the oil in a saucepan, and saute the onions, until translucent.
  3. Add the chopped garlic, and saute for 1 minute longer.
  4. Add onion to the seasoned mixture.
  5. Mix in the meat, to incorporate all ingredients into uniform paste.
  6. From 1.5 inch size meatballs, and place on a cookie sheet lined with aluminium foil, greased with cooking spray.
  7. Preheat oven to 375 degrees F. Bake 10 minutes on each side, turning once.
  8. Remove from oven, and transfer meatballs into a medium pot. Set aside for now.
  9. Cabbage and Veggies:
  10. Heat 2 Tbs. of oil in a 6 quarts pot, and saute the onions until translucent.
  11. Add carrots and leeks and saute 2 minutes longer.
  12. Add minced garlic and saute 1 minute.
  13. Add chopped cabbage, water/bullion or broth, apple,and simmer uncovered for 10 minutes, mixing gently, but frequently.
  14. Add meatballs and bay leaf.
  15. Cover, and simmer for 10 minutes.
  16. Mix tomato paste with 1 Tbs. of water, and fold into cabbage/meatball mixture.
  17. Season to taste with salt, pepper and dill.

Notes

Serve hot, with pasta, mashed potatoes, or even a fresh piece of rye bread....aahh just like in Europe. Tastes even better the next day, as flavors have time to blend together. The meatballs can be made ahead, or even previously frozen. These meatballs freeze very well.

http://suburbangrandma.com/saving-money/ukrainian-meatballs-with-cabbage-eastern-european-recipe/

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