August 25, 2005
HOMEWORK ASSIGNMENT: A 500-CALORIE MEAL
As many readers already know, back in October of 2003 I joined a medically supervised health and weight management program called Lifestyle Strategies of Indiana (now called Health and Nutrition Technology [HNT]). My goal at the time: lose 40 pounds by my 40th birthday.
With less than 30 days to go before the auspicious occasion of turning 40, I'm happy to share that I'll easily hit my goal. In fact, as a direct result of following the HNT plan, I lost my 40 pounds by the first of December (of '03), and thru reeducating myself about nutrition, exercise, and weight management, I've managed to keep the weight off ever since.
One of reasons why I've succeeded in reaching my goal is because I regularly attend one of HNT's optional weekly classes where topics are presented and discussions ensue about managing weight and overall health in a realistic, long-term way. Since so much of what HNT teaches relates to caloric intake and expenditure, this weekís homework assignment is one Iím looking forward to completing: Bring to next weekís class recipes for a 300, 500, and 800 calorie snack or meal.
If anyoneís interested, hereís a 500-calorie meal I created for dinner just last night:
Low-Cal Beef & Egg Vegetable Stir Fried Rice
This recipe allows me to create a diverse and satisfying meal. The ìbeefî in the title is a bit misleading; rather than use real ground beef, I incorporate a meatless beef product from Boca thatís low in fat/high in protein, and contains no cholesterol and only 3g of net carbs. The vegetable fried rice comes from Trader Joeís--as does the shredded Parmesan cheeseówhile the eggs are a fat free, low calorie, and cholesterol free substitute from Papetti Foods.
Prep Time: Less than one minute
Cooking Time: Around 10 minutes
Servings: One large one
Ingredients:
- Two pouches of Boca Meatless Ground Beef (240 calories / 0 from fat)
- One cup of Trader Joe's Vegetable Fried Rice (150 calories / 10 from fat)
- One-half cup of Papetti Foodsí Quick Eggs (60 calories / 0 from fat)
- Two tablespoons Trader Giottoís Shredded Parmesan Cheese (60 cals. / 30 from fat)
- Pam All Natural Butter Flavor Cooking Spray (0 calories / 0 from fat)
1. Spray an 8- to 10-inch frying pan/skillet with Pamís Butter Cooking Spray.
2. Preheat the frying pan for one (1) minute on medium-high.
3. Add two frozen pouches of Bocaís Meatless Ground Beef to the pan.
4. Sautee beef for approximately two-three minutes.
5. Add one cup of Trader Joeís Vegetable Fried Rice to the skillet/pan.
6. Stir ground beef and rice and vegetable mixture for two-three minutes.
7. Pour one-half cup of Papetti Foodsí Quick Eggs into pan with beef and rice.
8. Reduce heat to medium; simmer frying panís contents for one minute.
9. Remove skillet from heat, stirring all ingredients into the mixture.
10. Top with two tablespoons of Trader Giottoís Shredded Parmesan Cheese.
Serve warm and enjoy.
Posted by Mikal at August 25, 2005 8:40 AM
| TrackBack
