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Newsletters
Click here to view our February 2009 newsletter
Contests
We are having "The Biggest Loser" weight loss contest from February 15 to May 15.
The winner receives a $50.00 gift card to Honey Baked Ham or HEB (their choice).
Click on the links below to get printable logs to help attain your weight loss:
Recipes
Click here to view Low Carb Tips
Crunchy Baked Tilapia
Fish:
1 pound tilapia filets (3/4 inch thick)
1 cup Fiber One original bran cereal
1 teaspoon dried basil leaves
¼ teaspoon salt
1/8 teaspoon pepper
¼ cup fat-free milk
1 tablespoon olive oil
Sauce:
1/3 cup reduced fat sour cream
1 teaspoon prepared horseradish
1 teaspoon dijon mustard
1 medium chopped green onion (I tablespoon)
Heat oven to 450 degrees. Spray bottom of 13x9-inch pan with cooking spray. Cut tilapia into 4 serving pieces. Place cereal in resalable food-storage bag; seal bag and finely crush with rolling pin or meat mallet.
In shallow bowl, mix cereal, basil, salt and pepper. In another bowl, place milk. Dip fish pieces into milk, then coat with cereal mixture; place in pan. Drizzle oil evenly over fish.
Bake uncovered 10 to 15 minutes, or until fish flakes easily with fork.
Meanwhile, in a small bowl, mix all sauce ingredients until blended. Serve sauce with fish.
Orange Glazed Chicken with Rosemary
2 teaspoons olive oil
4 boneless skinless chicken breasts/
¼ cup of Orange Juice
¾ cup reduced-sodium chicken broth
1 teaspoon chopped fresh or ½ teaspoon dried rosemary leaves
1/8 teaspoon coarse black pepper
2 teaspoons Dijon mustard
1 navel orange, peeled, thinly sliced
In 12-inch non-stick skillet, heat oil over medium-high heat. Add chicken; cook 3 to 5 minutes , turning once, until browned on both sides.
Add orange juice and ½ cup of the chicken broth to chicken in skillet; sprinkle with rosemary and pepper. Cover; reduce heat to medium. Cook 12 to 15 minutes or until chicken is no longer pink in center. Place chicken on serving platter.
Add remaining ¼ cup chicken broth and mustard to skillet; increase heat to high. Heat to boiling. Bowl 4 to 5 minutes, stirring frequently, until mixture is glaze consistency. Stir in orange slices; cook just a minute or so, until heated.
Spoon glaze over chicken on platter.
Greek yogurt and feta dip
1 container (5.3 to 6 oz) fat-free Greek plain yogurt
2 tablespoons light mayonnaise
¼ cup crumbled tomato-basil feta cheese
2 tablespoons chopped fresh parsley
Assorted fresh vegetables.
In small bowl, mix all ingredients except vegetables until blended.
Spoon into serving bowl. Serve with vegetables.
Apple Cherry Crisp
4 large cooking apples, peeled & thinly sliced
1 bag (10 OZ) frozen cherries (Do Not Thaw)
¼ cup sugar
3 tablespoons all purpose flour
1 ½ cups oats & honey granola
Vanilla yogurt, if desired
Heat oven to 375 degrees. Spray 8-inch square (2-quart) glass baking dish with cooking spray. In bowl mix apples, cherries, sugar and flour until blended. Spoon into baking dish. Cover with foil.
Bake 40 minutes. Uncover; stir gently. Sprinkle with granola; press slightly. Bake uncovered 10 to 15 minutes longer or until apples are tender and topping is slightly brown. Let stand 15 minutes before serving. Serve with yogurt.
Phase 1 Meal Plans
Skillet Pork Chops with Sauteed Swiss Chard
2 Pounds Swiss Chard
4 Teaspoons extra-virgin olive oil
2 Large garlic cloves, minced
Finely grated zest of 1 lemon
½ Teaspoon dried rosemary, crumbled
4 (6-8 ounce) Center-cut loin pork chops
Salt & pepper
1 Tablespoon water
Trim tough ends off swiss chard stems, tear leaves from stems, roughly chop, and thinly slice stems.
In a medium bowl, combine 2 teaspoons of the oils, and half of the garlic, the lemon zest and rosemary. Add the pork chops and turn to coat. Season lightly with salt & pepper.
Spray a large non-stick skillet with cooking spray and heat over medium-high heat. Add pork chops and cook for 3 to 4 minutes per side, or until just cooked through (do not overcook). Transfer pork chops to a plate, and cover loosely with foil to keep warm.
Wipe out the skillet, add remaining oil, and heat over medium heat. Add remaining garlic and cook, stirring, 30 seconds. Add swiss chard stems and cook, stirring 1 to 2 minutes. Add leaves and water; stir to coat. Cover and cook until leaves are wilted, 3 to 4 minutes longer. Season with salt and pepper and a squeeze of lemon juice. Serve pork chops with their juices and chard on the side.
