sleep, hydrate, eat, and MOVE: the plan

So you promised you wouldn't judge me and that's the only reason I'm showing this to you guys...

This year hasn't quite turned out how I had hoped so far with regards to my weight loss and fitness goals. Desperate times call for desperate measures.  No worries...I feel like I'm getting back on the right path, but let's just say some damage has been done and I've had a few set-backs, so I'm working my way back to where I once was so that progress can be made.  In the mean time...survival mode has been put into place.

Step 1 is to get sleep.  I'm getting that.  The goal is 7 to 8 hours a night.

Step 2 is to hydrate.  I'm doing that.  The goal is to drink 1 gallon of fluids a day (combo of water and Crystal Lite iced tea).

Step 3 is to eat right.  Remember the same game I discussed in an earlier post?  I like that concept and that's how I'm working my week days.  Following the South Beach diet, monitoring my calorie intake, taking cravings into consideration (I have a mad need for oatmeal and chicken salad lately) and sticking to my plan.

Step 4 is to MOVE.  I am not in the same shape I once was.  Sad, true story.  My body and my lungs are just not cooperating.  Three bouts of bronchitis in the past 3 months do not a happy, healthy Kim make.  I created a mileage plan and the goal is just to accomplish the mileage whether it be through walking, crawling running, or skipping (haha) my way to completion.
and here it is:

So, there you have it.  For the first time in a long time, I feel motivated and encouraged.  This is a good sign.  I will keep you posted on my progress!  =)

"The Same Game" and a Recipe

Can you believe I actually cooked?  I know, right?  It's been a long, long time since I've posted a recipe.

I've been kind of disgusted with myself lately...I've so not been on the wagon.  It's quite frustrating because back when I first started my lifestyle changed, I was so committed...so focused and it was...easy.  Then my injury happened and well...I guess I've been in kind of a funk since then.  It seems every week I "try" to recommit only to fail.  Has this ever happened to you?  Please tell me I'm not alone.  I've said it before...I'm terribly undisciplined.  Sure, sure...I have it in me to be disciplined, but it takes soooo much work (can you just hear my whine?).  ;)

I came up with a new idea.  I'm calling it "The Same Game".  I plan on eating basically the same thing for breakfast and lunch every single day with a healthy light meal for dinner (at least that's this week plan - hahaha).  Yeah, I have no idea how long I will be content with this, but for now, here goes:

Breakfast - a Jay Robb smoothie made with unsweetened almond milk and a banana.  I can, of course, opt to turn this into a green monster by adding spinach.

Lunch - a peanut butter and jelly sammy with a Carb Master yogurt and either a colored pepper or a cucumber. I am, of course, using Simply Jif as it has less sugar than regular PB.  My jelly of choice is Polaner's Sugar Free Orange Marmalade.

Snack - fruit.  This week it's blackberries as they were on sale at Kroger for $1.00.

Dinner - a bag of frozen veggies with some kind of light meal preferably sans bread carbs (meaning no rice, pasta, sweet potato, or bread)

I am allowing myself the addition of a Clif's bar or a Larabar on workout days for additional fuel.  I also recognize that because I am a social butterfly of sorts (read:  single girl), there will probably be a dinner outing once a week in which case I will do my best to plan ahead and choose my selections wisely.

Okay, enough about all that business.  Onto my recipe.  Every day Allrecipes.com sends me their recipe of the day.  Today's was Cheesy Chicken Meatballs.  I thought this sounded yummy, so I clicked on the link.  See the original recipe for yourself by going here.

I wouldn't be me if I didn't change up a recipe to make it my own, now would I?  First of all, the grocery store I went to didn't have ground chicken which forced me to make Cheesy Turkey Meatballs instead.  The original recipe also called for vegetable oil to be added to the meat mixture.  This addition didn't make sense to me and seemed unnecessary.  I read the reviews to see if anyone left this ingredient out, but all anyone mentioned was swapping olive oil for the vegetable oil which totally makes sense IF the oil is necessary.  I consulted with younger sister Linda and my cute mom and they both agreed the oil could most likely be nixed (and they were right).

CHEESY TURKEY MEATBALLS

Ingredients

1.25 lbs 97% lean ground turkey
2 eggs, beaten
1/4 cup of Italian Cheese & Herb Cooking Creme
1/4 cup of Reduced Fat Grated Parmesan Cheese
1/4 cup of Panko bread crumbs
1 TBSP Italian seasoning
1 tsp black pepper
1 tsp crushed red pepper flakes
1 tsp Adobo seasoning

Directions

Preheat oven to 450 degrees.  Spray the bottom of a cookie sheet with Pam.  Mix all the above ingredients together and form into balls.  I used an ice cream scooper and made large meatballs.  Warning - this is VERY messy.  In total, I made 15 meat balls.  Bake for 17-18 minutes.

The Dish

I wanted to make a "pasta" dish with spaghetti squash, but after having no luck in finding a spaghetti squash in two different stores, I gave up and went for zucchini instead.  I sliced up my zucchini in thin slices and then boiled it.  I then drained it and plated it.  Next, I topped my zucchini with fire-roasted diced tomatoes and a bit of shredded Parmesan cheese.  I have to say the dish was delightful and I look forward to having it again tomorrow night.  Oh and yes...it is South Beach Friendly (Phase 2 because of the bread crumbs).

I'm also hoping to post a new recipe each week!

Have you ever played "The Same Game"?

Spaghetti Squash Gratin with Basil

My friend Rachel posted on Facebook a few weeks ago that she was making this deliciousness for dinner for her family.  Well, you know if it has spaghetti squash I am all up on it, so I requested the recipe and Rachel was kind of enough to send it to me.  Here it is in it's original glory.

Yes, of course it's South Beach friendly or else I wouldn't be making it it.  Well...I guess technically the incorporation of the full fat cheeses isn't (Gruyere and Parmesan), but...ah...who's judging?  I could have subbed other cheeses - low fat varieties, but I decided to remain true to this recipe because both are strong flavored cheese that I happen to truly adore.

Here's what you need:
1 large spaghetti squash
1 TBSP olive oil
1 medium onion
garlic
salt
pepper
3 eggs
1/2 cup skim milk (or...um..an alternative - see below)
fresh basil
2 oz (or more) Gruyere cheese
Parmesan cheese

So, first and foremost, I baked my squash.  I bought a big'n since I knew I needed 4 cups for this recipe, by the way.  For a reminder of how I choose to bake my squash, see here.  I did this earlier in the day so it had plenty of time to cool.

Later, I chopped up a medium white onion and added it to a frying pan with one TBSP of olive oil.  I didn't have any fresh garlic cloves on hand, so I just used minced garlic.  I don't have a tendency to measure my minced garlic, so I can't tell you how much I used.  I can tell you that I do like my garlic.  =)  I also added a pinch of salt.

 

While that was sauteing, I went ahead and cut open my spaghetti squash, scooped out the seeds (discarded), and then got my 4 cups of spaghetti strands out. I then chopped up the 4 cups into bite size pieces.  I added this to the frying pan with a bit more salt and some ground black pepper.

Next, I whisked 3 eggs with....wait for it...1/2 cup of vanilla almond milk.  Gross, right?  ha!  I totally forgot I cleaned out my fridge and threw out my this day expired milk because I'm a freak like that didn't have any skim milk on hand and I couldn't possibly fathom leaving the house, so vanilla almond milk (and crossed fingers that it turned out okay) it was!  In my defense, I do only buy the unsweetened almond milk, so that makes it better, right?!  ;)

Then I chopped up fresh basil - a lot cuz...um...I heart fresh basil - and added that to my egg mixture.  2 oz of shredded Gruyere was to be added next, BUT I'm pretty sure I added more than that.  ooops.

I sprayed a glass 2.75 qt. dish with Pam and added my spagetti squash/onion mixture first.  Next, I poured the egg/cheese mixture over the top and sort of stirred it all together.  I then topped it all with some shaved Parmesan and a bit more of the chopped basil and it all went in the oven on 375 degrees.

And then after 45 minutes I took it out of the oven and it looked like this:

mmmmm...

probably not the best plate for picture purposes, but...oh well

preparation + prayer = 9 miles

I have been drinking water all week long like I'm being paid a sponsorship to do so.  The KIMpossible from 2 years ago would not recognize herself today, that is for sure!  As I have mentioned before, I was so THAT girl who could go the entire day without drinking a single beverage.  so true.  so bad.

I wanted to set myself up mentally and physically for a killah 9-miler, so here's what I did on Friday in preparation for Saturday's run:

1)  Carbo loaded - though typically I limit my bread carbs to 2 of my 3 meals, I allowed one with each of my meals.  For breakfast, I had a PB&J sammy on whole wheat bread.  For lunch, I had a hamburger patty (no bun) with a side of homemade BAKED sweet potato fries (the fries are considered a bread carb on South Beach).  For dinner, I bought myself a grilled chicken sandwich from Chick-fil-A.  Of course there were healthy sidekicks (fruits and/or veggies) with all of these meals.

2) I drank plain water all day long with the exception of the last two 16-oz cups which both had the added bonus of Nuun in them.  I figure a little extra electrolytes could only benefit me in the long run.

3)  I foam rolled some areas of contention.  My calves seem to get tight lately on my runs, so those got foamed out first.  My upper back and shoulders are always an issue, so they were foamed out next.  For good measure, I finalized the process with my knees only because my left knee has been suffering from some minor runner's knee as of late and I didn't want my right knee to feel left out.

4)  I took an Epsom salt bath.  That Pink Girl does this before her really long runs.  Though 9 may not be considered "really long" by some, for THIS girl at THIS point in the game, it is.

5)  I lotioned up my legs and shoulders with this product I remembered I had bought soooo many years ago from Origins for tired legs.  Why I could have possibly thought I needed such a product years ago when I lead a relatively inactive lifestyle is beyond me, but I'm thankful I still had the product in my possession and that it still appeared to have its original potency.  It had that subtle spa-menthol smell and a definite cooling effect.  I figured it was a preventive measure.

6)  I had a nice long talk with my monsters (read:  my dogs) about how I desperately needed 7 to 8 hours of sleep.  I told them how proud I was of them for allowing me the courtesy of 7 straight hours without interruption the night before (Thursday night) and how grateful I would be if they allowed me this privilege once again.   I then made sure I did my part by getting my booty to bed at a decent time.

Of course, the best laid plans seem to always be ruined...the dogs woke me up at a ridiculous hour to go potty.  So much for our heart-to-heart.  I noticed when I put them out that it was drizzling and humid out.  great, just great.  I wondered if I should postpone my run until Sunday.  I decided just to go back to bed.  We slept for another hour and then they were STARVING.  Poor things...you should really feel sorry for them since we all know how mistreated they are.  So, they ate and I decided to go ahead and take my thyroid pill.  Then we resumed sleeping.  When we woke up again au natural, I made myself a nice breakfast of oatmeal - 1/2 cup of oats, 1 cup of water, 1 TBSP Splenda brown sugar, and an unmeasured amount of cinnamon.  Delish!  I added a banana and it was the perfect breakfast!  I don't like to eat and run, so I hopped onto FB for a while, before gearing up, sayin' my prayers, and heading out.

It was much much cooler than I realized (apparently a cool front came through in between my interrupted sleep), so I felt a bit chilled in my tank and capris, but I knew I would warm up turbo fast.  I swung by the ol' mailbox at 2.5 miles for a drink and then resumed my run.  I swung by the ol' mailbox at 5 miles for a drink and some Clif's Shot Bloks and then resumed my run.  I swung by the ol' mailbox at 6.5 miles for a final drink before heading out to complete my run.  I did need to stop and stretch at 7.5 miles because the wind was killing me at this point.  It was so gusty that it was making it so hard to run.  I then continued on my jaunt to complete my 9 miles.  Did you notice I never once mentioned intervals?  That's because I didn't do them.  My body hates them, I'm sure of it.  I decided to forgo them and to just run the mileage and my body responded so much better to this technique.

I expected to be sore and uncomfortable like I was last week when I ran my miserable 8, but I wasn't.  I actually feel great.  I chalk this up to preparation and prayer, honestly.  I'm also proud to announce that 4 out of my 9 miles were completed at a sub-13 pace.  This is such an improvement for me.  I also managed to take over a minute off of my average pace from last week's 8 miles.  How crazy is that?!  There is definite improvement in the air, my friends, and that makes this girl VERY happy.

After my run, I showered QUICKLY to get to family lunch.  I once again used that tired legs lotion - you know, just in case my legs decided to give me trouble later.

Yay for BJ's Brewhouse and their delicious turkey burger (subbed veggies for the fries, of course)!  I also added a side of their chili because I was starving having burnt 1228 calories during my run.

In other HAPPY news, I had to go to an INCONVENIENT Academy to pick-up my race packet for the Bayou City Classic 10K which is on 3/12.  Traffic was horrific trying to get there for some reason and I was in a truly foul mood by the time I arrived.  I decided to peruse the Clearance Section whilst there and low and behold I found ONE Nike Dri-Fit Tank in my size for $9.88 (normal retail price $36.99).  Um..SCORE!  That practically made my day.

So...a good weekend and counting!  I'm wishing the same for all of you!  =)

revamp

Yesterday morning I Tweeted the following:

today is a new day and I'm going to be doing things a little bit differently

What did I mean by that?

Well, a wise woman I know (someone near and dear to me who I call mom) has this saying that goes something like this, "if you always do what you've always done, then you are always going to get what you've always gotten." 

I'm not happy with several aspects of my life right now.  I know that if I get some of it right, then most of the rest will fall into place.

4 MAJOR areas of my life need revamping - sleep, food, exercise, and attitude

They are all interconnected.

I am requiring 7 hours of sleep a night.  I know I have required this before and not followed through.  Believe it or not, I am capable of following a plan.  I will prove it to you (and me)!  =)

I am requiring a food journal of sorts.  Being a South Beacher does not mean calorie counting, BUT we all know calories do count.  I want to be aware of what I'm putting in my mouth as I have been quite guilty of emotional eating lately.  I downloaded an application for my phone (My Fitness Pal) and I have started documenting my food.  This way I can eat within my plan, monitor the calories I'm consuming, AND be accountable for everything I'm putting in my system.  I've also come to realize that it's okay to feel hungry.  What a concept!  Let's just accept that and move on.

I am requiring cross training.  I have found myself relying solely on running.  Isn't that what got me into trouble to begin with (think pelvic stress fracture)?  I was supposed to be incorporating cross training as soon as I was released back to running.  Yeah, that lasted 3 weeks.  Bad Kim!  I need to do a minimum of 3 runs per week, but I also need to be cross-training twice a week with weights and/or cardio.  Consider it done!

Last, but not least...attitude.  I'm a quitter.  I know this.  I'm my own worst enemy.  I know this.  I'm a self-saboteur.  I know this.  WAIT A MINUTE.  I have been all these things.  Just because I have been doesn't mean I still need to be, if that makes any sense.  I am the one who makes the choice of which path I follow.  I can choose a path of positive thinking.  I can follow the mantra of "if at first I don't succeed, try try again".  I can stop being a defeatist and start being a realist.  Getting to my goal weight is going to take time, patience, and a whole lot of hard work.  Getting to my fitness goals is going to take time, patience, and a whole lot of hard work.  Since when have I shied away from hard work?  The patience issue...well that's the ticker for me, now isn't it?

I just signed up for another half marathon - The Chicago Monster Dash - October 29th.  This is the 4th official one for the year.  I've yet to sign up for the See Jane Run October 9th Austin half and the TriGirl 13.1 which should be returning to Humble (Houston area) in December.  Assuming I hit these 2, that will be 6 for the year.  Who is this girl?!  She is me.

I want to be eating 13.1 for breakfast.  That's something I won't have to journal - ha!

BUT for right now...let's just get me to my first half for the year, my first post-injury half for the year.  It will be here in less than 5 weeks and I'm not even close to being ready.  It's crunch time.

So, it's the dawn of a new day with a new plan to get me where I need to be.

Bring it.

fancy (read French) beef stew

first you cut the bird...out of the meal cuz it's all about the beef tonight...er tomorrow since this meal takes FOREVER to cook!

By the way, did you totally imagine me saying that in my absolute BEST Julia Child accent?  I thought so!  ;)

I was shopping around aimlessly the other day for some kind of inspiration for this week's meal.  I saw some nice lean stew meat for a good price at Walmart, so that got me thinking about Beef Bourguignon.  um...yeah...don't ask me to pronounce it.  I mean it's perfectly clear in my head, but when I go to say it in the audible format, it sounds like a bunch of mumbo jumbo.  This would be a South Beach Phase 2 recipe, by the way.

I found several different recipes.  Whichever way I went, I knew I would have to employ my lightening skills - no, I can't conjure up thunderstorms with mere concentration and a lightening rod as if I were some kind of pseudo MacGuyver meets Benjamin Franklin kinda gal.  I mean that I knew I would have to remove some calories and fat without removing flavor.

I headed over to ol' faithful allrecipes.com to find a starter recipe or two and these are the two I found:

Beef Bourguignon I
Beef Bourguignon II

Here's what you need for my version:

1.5 to 2 lbs of lean cubed stew meat
3 TBSP whole wheat flour
2 TBSP olive oil
1/2 tsp thyme
1/2 tsp dried parsley
1/4 tsp Adobo seasoning
1 onion chopped
10 oz carton mushrooms sliced
1/2 package Turkey bacon chopped
1 yellow squash chopped
1 lb asparagus chopped
1 1/2 cups red wine (Cabernet Sauvignon, for example)
1 cup beef broth
1 TBSP tomato paste
1 tsp minced garlic
1 TBSP whole wheat flour
1 tsp thyme
1 tsp dried parsley
pinch of salt
shake of pepper
2 Bay Leaves

In a plastic Ziplock gallon-size bag, add in flour, thyme, Adobo, and parsley.  Shake and then add in beef.  Shake until beef is evenly coated.  Heat olive oil in pan on stove.  Brown the beef.  When the beef is done, put it in a 2-qt casserole dish.

Return pan to heat and add in chopped onion, mushrooms, and bacon.

While that is cooking, add yellow squash and asparagus to the beef mixture in the casserole dish.

Once the onion, mushroom, and bacon components are ready, add them to the casserole dish. Preheat your oven to 350 degrees.  Return the pan to the heat and add in the wine, broth, tomato paste, remaining seasonings, bay leaves, garlic, and then whisk in the remaining 1 TBSP flour.

When your oven is ready, pour the wine mixture  over everything in your casserole dish.

Cover the dish and bake in the oven for 2 1/2 hours.  Uncover your dish and bake for another 1/2 hour.

Serve over brown rice or whole wheat pasta.

Now "they" say never to cook with a wine you wouldn't drink as the alcohol cooks off and you are left with the flavor.  I'm not really too much of a wine drinker and if I were to drink wine, I would most definitely not choose a red (tsk tsk, I know).  This meant that I could honestly have cared less and didn't want to spend the money on something expensive when I probably wouldn't have been able to tell the difference.  My point is that I bought a $2.97 bottle of Cabernet Sauvignon and still thought the dish tasted AMAZING.  I have to say that this is the most tender *fancy* stew I've ever eaten.  The flavors blended so beautifully and I couldn't have been more thrilled with the final product...ahem...save for the 3 1/2 hour prep and cook time.

Oh and I have no doubt you can use whatever veggies suits your fancy when you get all fancy with your own stewaging.  Next time I shall add zucchini to the mix AND there shall be a next time cuz it was THAT good!

bon appetit!

The Sybil War

source here

It's kind like the Civil War, but - you know - in my head.

Gotta love those voices.

Everyone has them, right?

The little angel on one shoulder and the devil on the other?

Opposing forces desperately trying to sway you in their direction...the right direction.

So, last night I put myself to bed just after 9:30pm.  I set my alarm for 4:40am.  I received a text at 10:00pm, but no worries as I was not yet asleep.  In fact, I was having major difficulty falling asleep.  It ended up being one of those nights.  You know the ones I'm referring to.  You don't necessarily toss and turn all night, but yet you don't feel like you got any sleep either.  A weird night, I suppose.  My alarm went off at 4:40 and I honestly considered resetting it for 5:45, but then what?  I had already laid out my running gear (pants, long sleeved shirt, jacket, shoes, socks, iPod shuffle, road I.D., Garmin).  The dogs were now awake and certain it was that time.  I didn't feel well-rested, but I didn't feel tired.  I might as well get up, in other words.

I put the dogs outside and the cold air blasted me.  Oh wow was it cold.  Was I really going to do it?  Maybe I should just go to the gym instead?  Or...I could just play around on the computer?  No, I needed to go running.  I would layer up and all would be right with the world.  uh huh.

I took my thyroid pill and went onto Facebook for a bit.

If you go to the gym, it would mean warmth.

I played a few rounds of Zuma.  Don't judge me.

You could just keep playing until it's time to take a shower.

I checked my email.

The gym would still mean getting a work-out in.

I caught up on Twitter.

You could just go ahead and take your shower now.  Nobody would think you a loser cuz it's ridiculously cold outside.

I decided to eat a Larabar (I'm creeping into Phase 2 territory, by the way).

You don't have to do this.

I geared up.

Last chance to bail....

I headed out the door.

OMG was it cold!

You know how your shoes have those vents in them.  Yeah...those vents are really great UNLESS IT'S FREAKING FREEZING OUTSIDE then, not so much.  The air was penetrating my feet. 

My fingers were frozen instantaneously. 

Okay, maybe you should just do one mile.

Did I really just drag myself out of my nice cozy bed and my toasty warm home to run one mile?

Guess not.

There were 2 cars that passed me.  I'm pretty sure they both thought me nuts.  It was, after all, 24 degrees outside (14 with the wind chill) and I was clearly having a conversation with myself.  ;)

My frozen hands demanded to be tucked inside my jacket sleeves.  I did this.  After a while, they started to sweat profusely.  WHAT DO YOU WANT FROM ME?????

I managed 2 miles.  The original plan was for 3, but since there was that whole Sybil War going on before I even left the house, I didn't have the time for a 3rd mile.  I stopped at the end of my driveway and tore off my jacket.  Man, I was hot - burning up, in fact. 

The house felt like an oven.  I was being cooked.  I was clearly going to be second breakfast for a bunch of hobbits.  just great.

I fed my beasts dogs.  I showered.  I did all the other mundane ritualistic things I always do in preparation for my work day and then...I went to work.

Same batty time, Same batty channel for round 2 tomorrow morning?  Um...we'll see.

First day FAIL and some recipes

First day FAIL!

You know that path I walk on - the one paved with fantastic intentions?  Yeah...that's what happened yesterday.  I bit off more than I could chew.  See, Monday is my cooking day.  I go to the grocery store during my lunch break and buy all the ingredients to make my "big meal for the week".  This means I have to go home and make said meal and then clean up the kitchen after the making of said meal.  Some meals are messier than others.  This meal was one of those (South Beach friendly, of course).

What did I make?  Asparagus soup and Greek yogurt chicken quiche was on the menu.  I got my basic recipe ideas from ol' faithful known as allrecipes.com.  The links to the originals are below.

Asparagus soup
Sour cream chicken quiche

Kim's Asparagus Soup (Phase 1, 2, 3)
1 lb asparagus spears, chopped
1 small white onion, diced
1 TBSP olive oil
1 TBSP pesto
1 TSP minced garlic
1 cup chicken broth
1 cup skim milk
white pepper to taste
salt to taste
cholula to taste

In a microwaveable bowl, heat the onion, garlic, olive oil, and pesto for 2 minutes.  Add in the broth and asparagus and resume heating in the microwave for 10 minutes, covered.

Puree in the blender.  Put the soup back into the microwaveable dish and add in the milk and your seasonings.  You may need to heat it up some more in the microwave.

Kim's Crustless Greek Yogurt  Quiche (Phase *1, 2, 3)
1 cup shredded chicken
1 TBSP  olive oil
1 small onion, diced
1 TSP minced garlic
10 oz. package sliced mushrooms
*1 TBSP whole wheat flour
3 eggs
3/4 cup Greek yogurt (plain)
3/4 cup skim milk
1 3/4 cup 2% cheese (I used cheddar-jack)
nutmeg
salt
pepper

Preheat oven to 400 degrees.  Saute garlic, onion, and mushrooms, then add in 1 TBSP of whole wheat flour (this knocks out Phase 1, so to maintain Phase 1, don't do this step).

Boil and shred your chicken.  Combine the two components adding your seasonings - nutmeg, salt, and pepper.  In a separate dish, beat the eggs.  Add in the yogurt, beating thoroughly.  Add in the milk, beating thoroughly.  Using a deep dish pie dish (or a casserole dish), put the chicken/onion/mushroom component in the dish.  Add the cheese.  Pour the egg component over the top.  Cook on 400 degrees for 20 minutes.  Without opening the oven, lower the temperature to 350 degrees for another 30 to 35 minutes.  Let cool before eating.

Of course the cool thing about quiche is you can add whatever ingredients you like to it.  Next go around, I will add broccoli or spinach.  I just forgot to buy some while at the store.  I saved calories/carbs by not using crust, but I don't judge if you choose the crust route because quiche is even tastier that way!  =)

Okay, but back to business...

The plan was:

Monday - make/prep my meal for the week, clean the kitchen, play my games for 1 hour, watch one TV show from my DVR, run 3 miles, read one chapter from my book while taking an Epsom Salt Bath, in bed by 10:45pm


With all that cooking and all that mess (cuz two dishes made a whole lot of mess TRUST ME), I got finished way late in the evening.  What did this mean for my plan?  It meant that I got in my 1 hour game time (God forbid I were to give that up).  I got in my one DVD tv show (Modern Family from 1/5 - hilarious, by the way).  I went to bed around 10:15pm.
 Since I didn't get my run in, though, I should have gone to bed at 9:30 to wake up this morning at 4:30 to do it this morning, but I didn't.  I figured I needed the sleep since I've been at such a deficit lately. I WILL RUN TONIGHT!!! Do you see the domino effect, though?  Oye!


No run.
No bath.
No book.
Only positive thing is that I actually got 7 1/2 hours of sleep.


Day 2 and I'm already on a modified schedule!  Welcome to Kim's world.  =/

Reubenesque Pork: South Beach Style

We all know what a Reuben sandwich is, now don't we?  It's a delightful number - corned beef, sauerkraut, Russian dressing, and swiss cheese all stuffed with love between two slices of rye bread.  It's magic in sandwich form, I'd say.  It's also a great big giant fattening mess! 

I have been toying with some new recipe ideas - shocking, I know - and I wanted to incorporate the flavors of a Reuben, but sans the bread and a lot of the fat.  Hence - REUBENESQUE PORK  (yes, yes...I know it's supposed to be rUbenesque, but bear with me here).  Please note that I'm purposely not using corned beef to reduce the fat and sodium content. 

Here's what you need:

Boneless pork chops
Sauerkraut
Lite thousand island dressing (according to Wikipedia, it's a "variant of Russian dressing")
2% swiss cheese

Here's what you do:

Spray the bottom of a casserole dish with Pam or something like it.  Trim the fat off of your pork chops - I find those kitchen shears to work wonders.  Lay them down in the dish.  I actually did use put a wee bit of the dressing in the bottom of the dish, before laying down my pork chops, and used a spatula to spread it out.

 

Season them if you like, but since sauerkraut is so flavorful, I didn't find it necessary.  Layer a bit of the sauerkraut upon the chops.  How much?  Well that's up to you.  How much do you like the kraut?  I'm a big fan, so I used a lot (just shy of 2 cans for my 8 pork chops). 

Next, liberally drizzle your dressing over the sauerkrauted chops. 

Finally, top them all off with a slice of swiss.  I used the slices instead of shredded because I have yet to find 2% shredded SWISS cheese.  I think it's also a good way to make sure you are really only having THAT serving size.  There were 9 slices to the pack and 8 pieces of pork, so ... hmmm...wonder what happened to that 9th slice...  I also sprinkled some parsley flakes and I grinded a bit of rock salt and garlic over the top for good measure.

Bake it in the oven - 375 degrees for 40 to 45 minutes.  I think it's best to let it sit for a few minutes so the sauce has a bit of time to thicken.  Serve with a side of veggies if you are like me and nixing those bread carbs for the time being. 

I have thought about how I would make this again when I am not nixing the bread carbs and I think I would incorporate rye bread into the mix.  I once made this Macaroni and Cheese with Cauliflower dish from Carrots 'n' Cake.  In the recipe, you make a bread crumb mixture using multi grain bread, olive oil, salt, and parsley.  I was thinking I could use the same concept, but with rye bread and add this in as a layer before the dressing.  South Beachers are allowed rye bread, don't ya know!

So there you have it...yet another Kim creation - Reubenesque Pork.  It's a yummy dish and I hope you give it a whirl.  Oh, by the way...since I'm not a "food blogger", my pictures are sub-par.  I apologize for that!

Peace out!

Gumbo: South Beach Style

Younger sister Linda called me the other day asking if I had a gumbo recipe.  She had called our mother first.  I don't recall why my mother couldn't help and/or what lead Linda to me, but I didn't happen to have a recipe for gumbo off the top of my head or in my back pocket (shocker).  This meant I went to old faithful - allrecipes.com to find her one so that she could buy the ingredients on her way home from work (such a good sister). 

Linda knew she wanted to make it with brown rice which happened to be perfect because the recipe that initially caught my eye included brown rice.  She said it turned out really yummy!  I decided to make it myself for this week's meal.

Here is the original recipe:  Sunday Gumbo

Since I'm still doing the Phase 1 thing, I decided to nix the brown rice and to add in red beans - that way I'm still going all Cajun-like. 

Other modifications I made include:   nixing the sweet red pepper because I don't do cooked peppers (don't hate), using minced garlic in lieu of garlic powder, using olive oil in lieu of vegetable oil, using turkey Italian sausage links in lieu of Italian sausage links, doubling the celery, doubling the cayenne cuz I'm no wussy, increasing the okra cuz really...what am I gonna do with leftover okra?! and adding Cholula hot sauce.  Unfortunately, I also had to nix the shrimp even though I had already bought it and started writing this blog (pout).  Read here to see why. 






So here is my list of ingredients:

1 lb. turkey Italian Sausage, sliced
1 lb. skinless, boneless chicken breasts, cubed
3 TBSP olive oil
1 medium white onion, chipped
6 celery ribs, chopped
1TBSP minced garlic (I like lots of garlic - probably why I don't have a boyfriend)
1 tsp dried marjoram
1 tsp dried thyme
1 tsp cayenne powder
3 (14.5 oz) cans chicken broth
1 (14.5 oz) can diced tomatoes, undrained (I used fire roasted)
1 can red beans, undrained
1 lb uncooked medium shrimp, peeled and deveined (missing in action - travesty)
1 bag frozen okra, sliced
Cholula hot sauce to taste

Directions:

In a large pot, brown sausage and chicken in the oil.  Remove with a slotted spoon, leaving the drippings.  Saute the onion, minced garlic, and celery until tender.  Add in the seasonings and cook for another 5 minutes.  *Stir in the broth, beans, chicken, and sausage bringing the whole mixture to a boil.  Reduce the heat, cover, and simmer for 25 minutes.

*Note: If you are making this dish with rice, you will add in 2/3 cup UNCOOKED brown rice when you stir in the broth above.

Stir in the tomatoes, shrimp (tears), and okra.  Cook for another 10 minutes or until the shrimp (le sad) is pink, stirring occasionally.  Buen provecho!

Crock Pot Beef Stroganoff: South Beach Style

If you don't like mushrooms, this one won't be for you.  If you don't like beef, we can work with that.  I love me the website allrecipes.com.  Once you find a recipe you like on there, often people will write in with their suggestions/modifications to improve upon that recipe.  You can use those or not...whatever, but I like to read them to get ideas.

I had the idea I wanted to make this.  Somewhere I have a recipe for a lovely hamburger stroganoff that my friend Kim (from college) gave me many moons ago.  The problem is that last week's meal had hamburger in it and I want to keep my meals different so I don't get bored.  So, I went onto allrecipes.com and found a basic recipe, but then I modified it according to some of the reader's suggestions and then I tweaked it some myself, so here is my version:

Ingredients
3 lbs of cubed stew meat (I feel bad because I can't remember what I used, but it wasn't stew meat.  The recipe calls for stew meat, but I sometimes find it to be a bit tough, so I spent the extra $1 per lb. and bought the next caliber up cubed meat instead.)
2 cans of Campbell's Golden Mushroom soup (not Cream of Mushroom)
1 small chopped onion
1 TBSP Worcestershire
1/2 cup beef broth (original recipe was for water, so if you are veggie, you can do that or veggie broth)
1 8oz container of mushrooms - sliced
8 oz reduced fat cream cheese
1 individual serving size of Yoplait Plain Greek Yogurt
Salt & Pepper to taste

If you are following Phase 1 of South Beach, you will want to use spaghetti squash as your foundation.  If you are following Phase 2, you can use whole wheat pasta or brown rice.  You can find my instructions on how to prepare spaghetti squash here.

Okay, so really you just put everything in the crock pot except for the cream cheese and yogurt.  Set your crock pot on high for 5 or 6 hours.  When done, stir in your cream cheese and Greek Yogurt.  If you don't have Greek Yogurt, you can use lite sour cream.  I prefer Greek Yogurt because of the nutritional benefits it provides over that of sour cream.

I find that the sauce works best when it's reheated as it manages to thicken once it is refrigerated, if that makes any sense.  It's quite tasty!  Some people recommended marinating the beef in red wine prior to adding it into the crock pot - I bet that would be quite tasty, as well!

Serve it over your foundation of choice - spaghetti squash, pasta, rice, etc... For an extra kick, consider mixing spaghetti squash with your pasta!  Hope you enjoy it!

back on the happy healthy train

I know I wrote about my PLAN for the new year, but I didn't explain that I was going back AGAIN to Phase 1 of South Beach.  Are y'all getting so sick and tired of me telling you that?!  Truth be told, I kept doing it and then I kept falling off the wagon.  My commitment and focus were lacking.  I really let this whole injury thing get me down.  I hate that.  Ah well...hopefully there won't be another.  If there is, however, hopefully I can be a bit more responsible in how I handle it.  So, the point is I have a little bit of depression/holiday weight that needs some removable before I can even chip away at the rest of this extra baggage that's been keeping me company for so many years.  I decided the best way to do this was to return to old faithful with true commitment and a renewed spirit.

When I first started doing South Beach in July '09, I actually did Phase 1 for 6 weeks to really give me that jump start, though the program only calls for 2 weeks.  The difference between Phase 1 and Phase 2 is really just that there are no bread carbs and no fruit in Phase 1.  Bread carbs, in South Beach terms, consist of wheat bread, brown rice, wheat noodles, sweet potatoes, etc.  This go-around, I am going for 4 to 6 weeks on Phase 1 before moving to Phase 2.  The point of Phase 1 is to get you in control of your cravings and to detox your body.  I can already (after a solid one week) feel the difference.  I can go to the grocery store without salivating as I pass the bakery section.  I can go to a restaurant without longingly looking at menu selections I can't eat.  This, my friends, is progress.

So, what have I been eating?  Well...I typically make one or two meals a week.  For breakfast, I usually eat a green monster protein shake.  This is by no means a low calorie meal, mind you.  Since I cannot put a banana in it (no fruit, remember), I like to add a tablespoon or two of peanut butter to the mix.  My favorite protein powder is Jay Robb.  I tried to fight it because it's a bit pricier than some others, but the nutritional content and the taste can't be beat.  I take a cup of either skim milk or Blue Diamond chocolate unsweetened almond milk and put it in the blender.  I then add one scoop of my chocolate Jay Robb Whey Protein Isolate and the peanut butter.  I use the Simply Jif peanut butter because it has less sugar in it than regular peanut butter.  Next, I add in my spinach.  I don't measure...I just throw in a whole bunch.  I go ahead and blend and then I add in my 6 ice cubes or so.  I drink it on my way into work and it typically lasts me until lunch.

For lunch, I ate my pizza chili all week long.  I accompanied it with cut up colored peppers.  Did I ever tell you I don't ever eat cooked peppers?  It's true.  I hate them cooked.  I love them raw.  I buy them in the little multi colored 3 pack - red, yellow, and orange - and then I cut all 3 up and split them up into 3 baggies for lunch.  It's cheaper when you buy them in the 3 pack than when you buy them independent of one another.  I also eat either a sugar free / fat free jello pudding (my fave is the dark chocolate) OR I have one of those Carb Master yogurts from Kroger.  Now since it's the no fruit Phase, I eat the new Chai Vanilla flavor.  Yum!

For dinner, a few nights I ate egg salad (no bread, of course) accompanied by some roasted yellow squash and zucchini.  One of the nights I didn't have as much left over as the other two nights, so I accompanied it with a piece of chicken Italian sausage.  Another couple of nights, I ate a rotisserie chicken I had gotten from H.E.B. along with some veggies.  I then eat whichever I did not have for lunch - the pudding or the yogurt.

I have had 2 restaurant opportunities to choose wisely since I jumped back on this healthy happy train.  The first was last weekend at Family Lunch.  We went to Texas Roadhouse.  I ordered the grilled pork chop and for my two sides, I got the broccoli without butter or oil and the chili.  The second was at this week's Family Lunch.  We went to BJ's Brewhouse.  I ordered the bowl of chili, a side salad with no croutons and ranch dressing on the side (I do the fork dip method), and then a bowl of steamed veggies (no carrots, no butter, and no oil).

I mostly drink water, except in restaurants where I always seem to order iced tea.

This coming week's meal:  Crockpot Beef Stroganoff served over spaghetti squash - stay tuned for my recipe blog!

Pizza Chili: South Beach Style

Since I'm vowing to kick the rest of this weight to the curb in 2011, I figured I had better get to cooking!  Eating out is lazy fast and easy, but that isn't gonna get me to my goal, so to keep things interesting I have decided to branch out and try new things.  For me, trying new things doesn't necessarily mean attempting other people's recipes, though I will do that, as well.  I like to come up with my own stuff - maybe it's pride, maybe it's my own little quirkiness needing release...who knows, really?!  Regardless, sometimes little masterpieces are created like this - Pizza Chili!

Here's how it happened...I had bought ingredients to make chili since I decided to take that step back again and do Phase 1 to kick the sugar craving (darn you Christmas cookies).  They were sitting in my fridge and in my pantry wondering when I would put them to use.  I was uninspired by them, honestly.  All I really wanted was pizza.  That's when it hit me - why do I have to make plain old boring chili?  Why can't I up the ante - kick it up a notch - and take the concept to a whole new level by making it into Pizza Chili?!

So, I'm kind of a boring pizza eater.  I kinda like just plain cheese with extra sauce.  When I'm feeling being bold and daring, I'll do mushroom or olive or maybe a combo of the two.  On occasion, I like onion on my pizza, too.  I know a lot of people dig pepperoni on their pizza - I don't mind it, but it's so fattening, so I usually avoid it.  I do, however, like the Hormel turkey pepperoni, so when I am making my healthy version of pizza at home - using a whole wheat tortilla in lieu of pizza crust, I will sometimes use that.

Here's what you need - think of your favorite pizza topping that seem like you could put them in chili.  Then just do it.  Note:  green peppers might be awesome in this if that's your thing.  I don't do cooked peppers cuz I hate them.  I eat them raw all the time, but I hate them cooked - go figure! 

Here's what I used:

1 large white onion
some minced garlic (didn't measure)
2 lbs 96% lean ground beef (of course turkey would work, too)
1 package Hormel turkey pepperoni (slice the pepperonis in half)
1 large can sliced black olives (or buy them whole and slice them yourself)
1 container of sliced mushrooms (or buy them whole and slice them yourself)
1 28-oz can of crushed tomatoes
1 15-oz can of crushed tomatoes
1 15-oz can of diced tomatoes (fire roasted would be delightful)
oregano
basil
garlic powder
salt
pepper
2% Italian cheese blend as a topper

Here's what I did:

Chopped my onion and added it into the skillet with the hamburger meat cooking it until the meat was browned.  While that was cooking, I sliced my shrooms and pepperonis.  I opened my cans.  I drained my olives.  I seasoned my meat with all the seasonings above.  Once it was all cooked, I transferred the meat and onion into a large pot and added in the canned tomatoes, the shrooms, olives, and pepperoni.  I let it simmer on the stove until it was all nice and bubbly.  I then scooped it out and topped it with some mozzarella.  It was like pizza, but without the crust.  It was like chili, but without the beans and chili powder.  It is a Kim creation.  Enjoy.

The Plan Part 1: Health & Fitness

A new year for most means resolutions.  Let's face it...many resolutions will be made, but not so many will see their way through the year.  It's sorta human nature.  Why?  We get bored...  We get tired...  We get lazy...  It's too hard...  We don't want it bad enough...  Take your pick.  All of the above, perhaps?

2009 started off as a year full of intentions and fizzled out turbo fast.  I somehow picked it back up in July and started on my weight loss journey losing 65 lbs by Christmas.  I also incorporated regular exercise into my life at that time, as well.  For the first time in a long time, I felt like I was on the right path.

2010 started off as a year full of continuing what I had begun in July, but with a new twist...a new challenge...RUNNING!  I managed to lose another 40 lbs, I ran my first 5K, my first 10K, my first half marathon, and many other races.  I dealt with my first two injuries, as well - first hip tendonitis for 4 months in my right hip, and then an anterior superior iliac spine avulsion (pelvic stress fracture).  I weigh less than I have since I entered into high school and with the exception of my little pelvis issue, I feel great.  I didn't maintain my weight loss goals, however.  You see, for 10 months I practiced abstinence from the foods I was not allowed to eat.  Once I started allowing the occasional treat, it was like opening the flood gates and it became harder for me to manage the diet portion of my weight loss, so I became stagnant in that arena.

2011 is the year of finishing what I started.  I will reach my weight loss goals.  I will reach my fitness goals.  They go hand-in-hand, I realize.  By weighing less, I will be a better, stronger runner.  I will once again train for a marathon (Houston Chevron 2012) and hopefully, this time, injury will not prevent me from seeing it through.  I am working on a plan.  It is not practical to go the abstinence route, but on the same token, I need to practice a little better discretion on what I choose to splurge on.

Goals =

50 to 70 lb continued weight loss (the window exists because I've never known a normal weight as an adult (well since I was 8 years old, for that matter), so I have no idea what will look good / feel good on my frame) following the South Beach Diet

minimum of 50 miles per month = 600 miles for the year (368.6 miles in 2010)

complete 4 half marathons (already picked them out cuz that's how I roll)

compete in a minimum of one race a month (yes, even in the horrid wretched summer heat)

compete in my first mini triathlon (and if I like it, do a second one)

cross train with a concentration on arms at least 2x per week

cross train with one 24 hour fitness class per week

train for 1 marathon

work towards a 36 minute 5K (previous 5K PR is 39:40)

bring my lunch to work every day (unless I have a scheduled lunch date with a friend)

There are my goals!  What are yours?

By the way...My Christmas post is totally coming...I just haven't uploaded my pics yet cuz work has been a bit nutty!

pocketful of randomness

So...December, we meet again.  It's like WHOA...where did the year go?  One minute 2010 began and then I blinked away a whole year....well 11 months.  I don't want to discount this month (not yet, anyway).

Injury update:  I'm not gonna lie...the first two days of my vacation in the Disney parks were ROUGH.  I wasn't sure how I was going to hold up for the remaining 6 with all the walking and standing and the jarring (some of those rides were no joke).  On day 3, my hip/leg decided to cooperate, for the most part.  It would only cause me grief when I stopped walking for a while (lunch or a show) and then tried to get back up again.  I forgot my anti-inflammatory pills at home, so Advil Liqui-gels and I became besties.  As soon as I returned home to Houston, my hip/leg just started aching something fierce.  Though I wanted to jump right back onto the elliptical, I know that rest is what I need to recover.  I'm still hanging onto the hope of being able to complete my RunGirl 13.1 on 12/12 - just as a walker instead of a runner.  I have a follow-up with my doctor next week and he will let me know YAY or NAY.  I realize I'm probably just setting myself up for further disappointment by hanging onto this hope, but...well...it's how I roll.

I *heart* Christmas music.  Did you know that about me?  I'm seriously torn right now about what to listen to while in the car - Christmas music on XM Holly 23 or my latest audio book?  Certain songs make me sad...lonely for some reason.  Other songs make me all kinds of nostalgic.  Have you ever heard of Elmo & Patsy?  They are the singers of "Grandma Got Run Over By a Reindeer".  They have some really silly songs on their album like "Percy the Puny Poinsettia" and "Grandma's Killer Fruitcake", just to name a couple.  My mom loves their songs.  I love that - she's so funny/quirky!

I've been cooking all kinds of things this week.  On Monday night, I made my butternut squash soup.  Last year, someone gave me the tip of using light cream cheese in the soup instead of cream to get that creamy texture.  It cuts out tons of fat and calories and tastes great!  The ingredients are simple - butternut squash, apple, onion, salt, peppercorn, cinnamon, nutmeg, and cream cheese.  If you want the full recipe, just let me know!  On Tuesday, I made a macaroni and cheese casserole with cauliflower (vegetarian recipe - FYI).  I got the recipe from Carrots 'n' Cake, but modified it slightly using 2% cheese in lieu of full fat, skim milk in lieu of 1%, greek yogurt in lieu of lite sour cream, double fiber bread in lieu of bread crumbs or whole grain bread, and adding garlic salt.  Tonight, I made homemade applesauce.  I peeled and chopped up 5 granny smith apples and put them in a pot.  I then added some water - not a whole lot - just enough for the apples to simmer.  Next, I added a dash of salt, some cinnamon, some nutmeg, a bit of vanilla, and 1/3 of a cup of sugar substitute.  I let it cool on the stove until it was the chunky/saucy consistency I wanted.  The house smells FANTASTIC!  I am also planning on making a killer chicken soup this week with all sorts of veggies - mushrooms, onion, celery, cabbage, yellow squash, and zucchini.  I'm also going to add great northern beans and barley to my soup for substance!

Oh...I might have done a little happy dance today during my lunch break.  Why, you ask?  Well...I went to Kroger to buy me some of my Carb Master yogurts just to discover they added 6 new flavors to their line!  There are hardly any low carb / low sugar yogurts on the market.  I think Dannon makes one and it's ridiculously expensive, only 4 oz., and comes in 2 flavors.  The Carb Master yogurt is 6 oz and tastes delicious.  I think they already had 8 or 9 flavors, so adding 6 more is HUGE!  The new flavors are vanilla chai, spiced pear, tropical fruit, raspberry yumberry, strawberry colada, and carrot cake.  So far I've only tried the carrot cake and it was DELICIOUS!  Can't wait to try the others!  I bought two of each flavor!

Okay, well this was a pocketful of randomness kind of blog.  Happy December to you, my lovelies!

not your traditional pudding

I'm a fairly open-minded girl when it comes to most things.  At the very least, I always try to see "the other side".  I am not so open-minded when it comes to food.  Or at least I have not been so open-minded in the past.  Something has come over me this year and I'm eating and creating all sorts of weirdness (by my interpretation).  I still have my standards, though...I will never ever try clam chowder.  =P

This year I've eaten sushi.  the raw kind.  ewwwww.

This year I've eaten mussels.  ewwwww.

This year I've put spinach in my smoothies.  yummmmm.

This year I've put pumpkin in my chili.  yummmmm.

Now...I've done the ultimate in odd.  I'm made chocolate pudding without Jello brand pudding mix.  I did it with an avocado as the base.  Also...it's made with almond milk (another newby for me).

Earlier this year, Lauren told me she had it before and loved it.  She recalled the recipe having agave nectar in it.  It isn't that I have any personal issues against agave nectar, it's just that I do follow the South Beach diet, so I try to go sugar free or use sugar substitutes.

I have been laying low on the exercise front this week trying to rest this leg injury into submission (hoping to be able to participate in Saturday's 13 miler with my running group), so I've been cooking and baking South Beach, phase 1 foods (since I'm on the second week of taking that step back to get my cravings in check) in my spare time.  I had this notion to make the pudding today, but I wanted to find a recipe that did not have honey or agave nectar in it.

I heart Google.  I found one right away.  I used this as my base recipe.  Now, keep in mind this is not a low calorie pudding or even a low fat one.  It is rich in nutrients, however - healthy fats, protein, fiber.  I can attest that it is incredibly decadent, creamy, and extremely filling.

Here's what you need:

1 large avocado
1/4 cup + 2 TBSP almond butter (I used Maranatha)
1 scoop chocolate protein powder (I used Jillian's)
1/4 cup cocoa powder
6 packets of sugar substitute
a pinch of salt
1/2 cup of chocolate unsweetened almond milk
1 TSP vanilla

Here's what you do:

Mix the avocado and almond butter together.
Add dry ingredients - protein powder, sugar substitute, cocoa powder, and salt

Add in the liquid ingredients - almond milk and vanilla.
Mix thoroughly.
Chill.
Serve.
Enjoy.

Oh...supposedly it's 4 to 6 servings.  I'm thinking maybe 3 or 4, but then again I apparently have a heavy hand when it comes to scooping.  ;)

Chicken "Pasta" Parmesan: South Beach Style

Shortly after Meliska had little Liam, Greggy-D's sister, Lisa sent out a Care Calendar for friends and family to help out by picking a date and supplying dinner for a few weeks while they transitioned into the whole parenthood thing.

I picked Saturday, October 30th for purely selfish reasons - a chance to hang out with my buddies and love on little baby Liam.  I basically made a meal and invited myself over for dinner.  How rude am I?!  =P  When I initially plotted this brilliant strategery (love that word, Al Gore), I instantly thought to make chicken tetrazini for my friends.  It's one of my specialties, after all.  One problem with my plan.  I went back to the basics - took that step backward into Phase 1 of South Beach which meant no pasta for me.  So, what did I do???  I made a chicken tetrazini for Meliska and Greggy-D and then I made another meal for me, of course!

I've made it before, albeit a pasta version.  It was called Chicken Pasta Parmesan and it's a soup based sauce served over pasta.  I decided to modify this to make it Phase 1 friendly.  Now I'm sharing it with you.

Ingredients:

1 lb raw chicken - cubed
2 TBSP olive oil
salt, pepper, basil

one carton of mushrooms - sliced
minced garlic

2/3 cup marsala wine

2 cans 98% fat free cream of mushroom soup (you can use cream of chicken or a combo)

1/3 cup Greek yogurt

1 2/3 cup shredded parmesan cheese

salt, pepper, basil

spaghetti squash

Directions:

Cook your spaghetti squash for about 45 minutes to an hour at 350 degrees.  Once cooled, remove the "guts and seeds" and then using a fork, pull out the "spaghetti strands".  Place in the bottom of a casserole dish(es) that has/have been sprayed with Pam.

In a large skillet, heat 2 TBSP of olive oil and saute and season the cubed chicken.

Once browned, remove the chicken and add in the sliced mushrooms and saute and season them.

Add in the marsala wine and add back in the chicken.  Heat through before adding in the 2 cans of soup and the Greek yogurt.  Add some additional seasoning - tasting to make sure you have it just right.  Once the mixture is heated through, add in the parmesan cheese until melted.

Pour the mixture on top of the spaghetti squash.

Bake in the oven on 350 degrees for 45 minutes to an hour until bubbly.

Enjoy!  I did just that, but not even half as much as I did my time with my friends and one cutie patootie Liam!