Friday, May 21, 2010

Some Dinners

I thought I'd take a moment to share with you some of the dinners I've been eating. Maybe it will help someone with ideas for healthy, moderately portioned, low carb meals. My dinner 'formula' is 5-7 ounces of lean protein plus 3 servings of lower carb veggies (a serving usually means a half cup, but for salad greens it's a full cup). If my protein is very lean I also add some healthy fat to the meal. It looks like this:


Two local, free range eggs over easy, one Morningstar Farms veggie sausage patty, radish hash browns, and steamed fresh local asparagus. Or...


Two smoked mozzarella artichoke chicken sausages (110 cal/each) with angel hair cabbage fried in a bit of sesame oil and some spaghetti squash with salt & pepper.

Or...


Scrambled Egg Beaters with sliced chicken sausage, mushrooms, cabbage, and asparagus with a bit of Laughing Cow light cheese mixed in.

Or...


Two local, free range eggs over easy, one Morningstar Farms veggie sausage patty, and a mixture of sliced radishes, mushrooms, and summer squash sauteed in olive oil.

Yes, I do eat eggs or egg substitute often. I also frequently have tuna, salmon, other fish, chicken breast, pork tenderloin, lean steak, ground turkey, or extra lean grass fed ground beef as my protein. And for the veggies, I mix it up. Sometimes it's a huge salad. I really like cucumbers, peppers, tomatoes, spinach, broccoli, and cauliflower but I'll eat just about any veggie. I love to roast green beans tossed in olive oil in a hot oven until they start to brown. So good! A couple days ago I made tacos for the family (grass fed local beef) and I had mine as a taco salad: tons of lettuce, radicchio, and cucumber topped with seasoned ground beef, a bit of cheddar, salsa, and light Litehouse Salsa Ranch. Very filling!

Healthy dinners don't have to be boring or flavorless. I enjoy these meals much more than some of the unhealthy meals I *used* to fix. My kids' tacos no longer drip with grease, and they use high fiber, high protein tortillas rather than the old white ones. Everyone's happy, and I feel good about the food on our table.

What's your favorite healthy dinner? I'd love some new ideas!
Have a great weekend!

22 comments:

Kathi said...

Loving the angel hair cabbage idea! I definately have to try that. I am loving cabbage these days! Thanks for posting the wonderful ideas!

Leslie said...

You gave me a fabulous idea with the "angel hair" cabbage. I buy shredded cabbage all the time and use it a lot, but never thought to do a light saute with it. I'd add a few shavings of sweet onion to the mix.

Also, I have to try the radishes, but they've looked really crappy here of late. Soon. I have a spaghetti squash sitting in the fridge right now. It will play a role in hubby and my dinner tonight!

Georgia said...

Dang girl! Now I'm hungry! :-)

I LOVE LOVE LOVE mushrooms!

Have you used radish greens? They have a peppery flavor. I like them sautéed with other greens with onion in a bit of olive oil.

My fave family dish: baked salmon over asparaguses. Take a glass baking dish, lay out a layer of thinly sliced onions on the bottom, spread out the asparaguses put the Salomon on top, add (aprox) ½ cup of water with a dash of hot sauce—throw some spices over the whole thing, cover with foil and bake until the fishy is done! Lots of variation to this one—I often just throw the salmon frozen on top so keep that in mind when you add water.

nikki7 said...

When I am having a "hungry" day, I make a soup with Shiritake noodles, cabbage and tomatos, some of those chicken sausages you had. This dinner leaves me VERY satisfied! LOL

So glad I found your blog. You are doing an awesome job!!!

Anonymous said...

A swordfish steak, sprinkle with Old Bay seasoning, smash it in the George Foreman and a side of instant potatoes with a little gravy. YUMMO!! Quick & easy.

Amy said...

some great ideas. I need more veggie fun ideas. Not a huge fan and I really don't know good ways to cook them.

beerab said...

I eat very similar to you- the other night I took a slice of tilapia, put it in foil with some olive oil, sliced up some zucchini, tossed in some garlic and lemon, and sealed the packet and put it on a flat top. I cooked it maybe 10 minutes cuz the fish was frozen. Then I opened it up and added some ranch/garlic/dill/lemon sauce on top YUM! All low carb- I forgot to put the photo on my blog but I'll do it tonight and let you know :)

✯FiTCETERA✯ said...

Well, you know how I eat ... :D
I like a little Canadian bacon and onion added to the cabbage. Makes for a smoky flavour.

meatloaf muffin + roasted sweet potato with rosemary and balsamic vinegar (added after it comes out of the oven) + broccoli with 1 pat of butter.

my word ver. is "calme" ... yes indeed. It's how eating clean makes me feel around food.

Have a fantastic weekend, Lyn!

✯FiTCETERA✯ said...

p.s. ... I completely agree with you about meals tasting much better than any fast food/junk I used to eat.
And anyone who says that eating well is boring just needs to go visit around Blogland and gaze at people's food porn to know that that just isn't true.

Also, it doesn't have to take hours in the kitchen to put together a healthy, flavorful meal. My dinners usually don't take more than 15 minutes tops to put together.

Rebekah said...

Yum you have such great ideas. I am super boring, but I have been exploring cauliflower/cheese meals!

Kathi said...

Made the cabbage "angel hair" tonight. Yummy! I am not sure if you are using artificial sweetner but I cooked up the cabbage and then added splenda and mustard! You have to give it a try! So good!!
Keep all the wonderful idea ladies! Loving it!

Jamie said...

I like to take a bag of frozen broccoli, mix in vinegar, italian seasoning,and olive oil. and let sit in fridge over night before serving I add cheese or even some cold cooked chicken. I eat onion on it but I know your not eating onion

Alexia said...

love those morning star sausages! yum!

Tammy said...

I'm back to taking pics of everything I eat as of today. I'll be trying some new dinner recipes during the week...hop on over and check them out for new ideas. :)

Anonymous said...

Looks great! Breakfast is fun again! I've never had the morningstar patties. How do they taste?

Lyn said...

Anonymous~

they taste really good to me. I cook them in a nonstick pan sprayed with cooking spray. I do not like the links very much but the patties are awesome!

Melissa said...

where did you get the smoked mozzarella artichoke chicken sausages??? yum!

Lyn said...

Melissa~

Wal-Mart! They're Bistro Sensations brand. Very good.

Melissa said...

Thanks Lyn!

Anne said...

A couple of my favourites: :))

1/ Red onion, zuchinni, diced eggplant, red bell pepper and a few cherry tomatoes cooked low with olive oil (and a little water later if needed to stop sticking) in a small pan ratatouille style...some oregano is great with this. Then a couple of eggs whisked briefly with a fork and a little salt if you want added to the vege mix and stirred in, heat turned up a bit and cooked, stirring all the time until the egg is just cooked.
(I freeze portions of the ratatouille mix ahead to make preparation quick.)

2/ 1/4 red onion (oh, I think you call them spanish onions?) sauteed in a little olive oil, 2/3 cup chopped portobello mushrooms added along with 1 Tbsp water and pinch of organic boullion powder and cooked until mushrooms are soft. then I whiz stick in 1/2 cup of lowest fat cream cheese for a thick, delicious mushroom soup.

...Neither of these may have quite the protein content you need, but you could add something to get the balance right for you :)

Anne.

Anonymous said...

Can you tell us what brand of sausages those are? I've never seen any that low cal.

Thank you!

Lyn said...

Anonymous~

Those artichoke mozarella chicken sausages were Bistro Sensations brand and I got them at Walmart.