Saturday, January 1, 2011

Preparing Food For the Week

In order to avoid cooking the same foods again and again, you can prepare it ahead of time in large batches. This can be done on the weekend before the beginning of the workweek.

Chicken:
Measure 600 calories of chicken. Chop up into snack pieces. Saute over some Pam spray with salt, pepper, oregano, and a touch of turmeric. After cooked, cool off completely and sort into 100 calorie portions and refrigerate or freeze. The chicken can be used in the pot pie or in wraps. Makes 6 servings at 100 calories each.

Pot Pie Crust:
Mix 1 cup of pancake mix with 2 egg whites, 1/2 cup water, and a few sprays of 0 calorie butter spray. Bake in 400F oven for 20 minutes and cut into 4 pieces. Makes 4 servings at 113 calorie each.

Pancakes:
Makes 12 large pancakes at 50 calories each.

Pancake Recipe:
1 cup Pancake Mix
3/4 cup water
9 Egg Whites
3 tsp vanilla
12 squirts 0 calorie butter spray
9 Strawberries

Chop up berries. Pour a bit of stevia over strawberries to sweeten. Mix all ingredients in a bowl, then add chopped berries. Pour 1/3 cup mix into medium pan and cook on medium-high heat. Freeze extra pancakes for later use. Serve with 0 calorie butter spray and sugar free syrup.

Omelet Mixture:
Blend 16 egg whites, some mustard, sour cream, salt and pepper in a mixer. Pour into a bowl, cover and refrigerate. Use 1/4 of the mix for each mornings omelet. Makes 4 servings at 74 calories each.

Eggs:
Boil 3 eggs. Peel, separate whites, and refrigerate. Use the egg-whites for tuna salad.

Veggies:

Not all veggies can be chopped ahead of time. Tomatoes, cucumbers, and herbs should only be chopped right before eating, otherwise they dont taste fresh. Other veggies CAN be pre-chopped such as onions, bell peppers, and garlic.

Prechop 2 onions, 1 bell pepper, 6 cloves of garlic. All chop up any cauliflower, broccoli, radishes, and celery you have.

Fruit:
Peel 1 large pomegranate.