RECIPES FROM ANGIE WALLGREN AT "STUDIO A"
You can email Angie with
questions at
studioa@101qfl.com.
STUFFED
PEPPERS
Makes 4 Servings: Calories 302, Fat 3g,
Protein 11g, Carbs. 59 g.
* Water
* Sea Salt
* 4 large bell peppers- any color
* 2 cups brown rice
* 1 tsp extra virgin olive oil
* 1 yellow onion, peeled and chopped
* 1 large carrot, peeled and chopped
* 3 cloves garlic
* 2 cups fresh Roma tomatoes, diced
* 1 (15oz.) can black beans rinsed and
drained
* 1 cup fresh corn kernels
* 1/2 cup cilantro
* lime juice
* freshly ground black pepper
* cooking spray
* 1 lb. of turkey meat (optional)
Cook brown rice according to instructions and
set aside to cool.
Bring a large
pot of salted water to boil. Place the peppers
in the boiling water and cook briefly. The
peppers need to be just a little soft. Remove
the peppers from the water and put them on plate
lined with paper towels, upside down so the
water can drain out.
In a large skillet, heat olive oil and sauté
onion, and carrot. Cook for 10 minutes, covered.
Add garlic and cook for a few minutes more. Now
add tomatoes, beans and corn. Cook for 5
minutes. Remove from heat.
Add vegetable mixture to cooled, cooked brown
rice. Season with Cilantro, lime juice, sea salt
and black pepper. Mix until all ingredients are
evenly distributed. Set aside.
Prepare a small baking pan with a light coating
of nonstick spray. Place each of the peppers
right side up in the pan. Stuff each pepper with
brown rice filling. Don't pack the rice mixture
too tightly. Bake for 20 minutes. Remove from
heat and serve immediately.
Tip: You can add cooked, lean ground turkey to
the cooked rice mixture. Brown 1 lb. of ground
turkey meat and add to the stuffing mixture.
Then stuff and bake as usual.
TIPS ON
EATING ON THE RUN AND "GRAB & GO" LIVING
*
Eat 6 small meals a day. Try to eat
every 3 hours to curb hunger and promote
a higher metabolism.
*
Choose Whole grains and complex
carbohydrates to give you more energy
and keep you feeling fuller longer.
When eating on the run...
* Don't supersize- think
small, stick with smaller burgers,
sliced meat, or grilled chicken
sandwiches.
* Think grilled, not fried-
fried foods add about 50% more fat and
calories compared with items that have
not been fried.
* Hold the mayo- each
spoonful of Mayonnaise adds about 100
calories.
* Avoid all you can eat
restaurants
* Just say no
* Balance fast food meals
with other food choices during the day-
If you can't avoid fast food, rthen
adjust your portion sizes and food
choices at other meals.
*
Split
your Order- Share with a friend
* Bring your Lunch- You'll
save time and money in addition to
planning a healthy lunch in less time
than you would probably spend in line or
in the drive thru line.
Choosing
grab and go foods...
* If all else fails, go for
the obvious low calorie choices.
* A diet consisting of
nothing but carrot sticks is just as
unhealthful as one made up of only candy
bars. Choose a healthful balance of
foods.
* If you are a snacker,
instead of choosing fruit rolls, bars,
fruit drinks, mixes and punches which
are usually high in sugars. Try low fat
yogurt, fresh fruits and vegetables,
plain popcorn, pretzels, whole grain
crackers and low fat cheeses instead.
* For convenience, keep a
variety of fresh, frozen and canned
fruits and vegetables on hand to add to
soups, salads, rice dishes, and other
menu items. If using canned items choose
fruits packed in fruit juice not syrup
an remove excess salt from vegetables by
rinsing before using them.
When
reading food labels...
*
Start
with the serving size and then the
number of Servings per container, then
look at the calorie information.
*
Next you want to look at the fat
information. Limit these to between
20-35% of your total calorie intake for
the day. Saturated Fat to 10% for total
caloric intake for the day.
*
Then
look at carbohydrates, fiber, sodium,
proteins, and sugars. The percentages
are based on a 2,000 calorie a day diet.
|
|
|
|
|
|
|
Contact "Studio A" with your nutrition or fitness
questions for free!
Email:
StudioA@101QFL.com
Phone: 815/505-2897
*******************************************
|
 Click
the mailbox to get recipes from Angie Wallgren each week
in
The Marlar Sheet!
|
|
*******************************************
Get the "101 Days of Deflating DJs" podcasts
every Fridayby clicking the "Marlar
Podcasts"
logo below!
*******************************************
Darren
Marlar counts his calories, fat, protein, and carbs
using...
*******************************************
|
|
MORE RECIPES FROM "STUDIO-A"
PARMESAN TURKEY
MEATLOAF
If you like meatloaf, you will like this one, it is great!
* 1 TBS. olive oil
* 1 onion, chopped
* 1 1/4 lbs. ground skinless turkey
* 1 to 1 1/2 cups bread crumbs
* 1/2 cup fat free milk
* 1 egg white, lightly beaten
* 3 tablespoons ketchup
* 2 tablespoons grated Parmesan cheese
* 1/2 teaspoon garlic powder
* 1/2 teaspoon dried basil
* 1/4 teaspoon dried thyme leaves, crumbled
* 1/4 teaspoon freshly ground pepper
Preheat oven to 350 degrees, spray an 8x5" loaf pan with nonstick cooking spray.
In a small non-stick skillet, heat the oil. Saute the onion until tender, 4-5
minutes. In a medium bowl, combine the onion, turkey, bread crumbs, milk, egg
white, ketchup, cheese, garlic powder, basil, thyme, and pepper; blend well.
Shape into a loaf and transfer to the pan. Bake until browned and cooked
through, 50-60 minutes. Let stand 10 minutes before slicing. Serve with your
favorite vegetables and sides. (Makes 8 servings, 181 calories per serving,
Total fat,9 g., Carbohydrate 10 g., Protein 15g.)
MEXICAN PIZZA
* 1 pizza crust
* 1 (15oz.) can refried beans
* 1 lb. extra lean ground beef or ground turkey meat
* 1 pkg. taco seasoning mix
* 1 (16oz.) jar salsa
* 1c. pizza or taco flavored cheese
* olives, diced tomatoes, chilies
* low fat or fat free sour cream
Preheat oven to 425 degrees. Brown meat and add taco seasoning; precook crust
for 2 to 3 minutes, just until set. Spread beans on crust. Pour sour cream on
top of beans. Pour jar of salsa on top of sour cream, add meat, then top with
cheese, garnish with olives, tomatoes, chiles,etc. Return to oven and cook until
heated through and cheese melts, approximately 10 minutes. Excellent served with
guacamole, salsa and salad.
TOTALS:
338 calories per serving, 7 grams of fat
CHEESE STUFFED MANICOTTI
Makes 6 Servings. 409 calories per
serving, Total Fat 8g, 410mg sodium, 46 g Total
Carbohydrate, 3 g. Fiber, 24 g. Protein *
1 tsp. olive oil
* 3 garlic cloves, crushed
* three 8 oz. cans low sodium tomato
sauce
* 1 tablespoon Italian herb
seasoning
* 1/4 teaspoon freshly ground pepper
* 1 1/2 cups part skim ricotta
cheese
* 1 1/4 cups shredded part skim
mozzarella cheese
* 3/4 cup grated Parmesan cheese
* 1 egg, lightly beaten
* 1/4 cup chopped flat leaf parsley
* 12 manicotti shells, cooked
In a large nonstick skillet, heat the oil. Saute
the garlic until golden, about 2 minutes. Stir
in the tomato sauce, Italian seasoning and
pepper; bring to a boil. Reduce the heat and
simmer, covered, stirring occasionally, about
15 minutes.
Meanwhile, preheat the oven to 350 degrees,
spray a 9x13 baking dish with nonstick cooking
spray.
In a medium bowl, combine the ricotta,
mozzarella, Parmesan, egg and parsley. Fill the
manicotti shells with the cheese mixture; place
in the baking dish. Pour the sauce over the
shells. Bake until browned and bubbling. 30-40
minutes.
OVEN FRIED
CHICKEN
* 4-6 Chicken
Breasts
* 1 cup
eggbeaters
* Pam
* 1/2 tsp.
lemon pepper seasoning
* Chicken
Seasoning and Coating Mix
Preheat Oven to
350 degrees
Spray bottom of
a baking dish with about a 1/2 of Pam.
Mix the Chicken
Seasoning and Coating Mix with the Lemon Pepper
in the bag provided or a gallon size freezer
bag.
Dip the Chicken
breasts in the eggbeaters and then place in the
Seasoning Mixture and shake until coated, place
in baking dish.
Bake uncovered
35 minutes and then turn chicken over and bake
another 30-35 minutes.
CHEESY BAKED
HASH BROWNS
* 2 lbs.
frozen hashbrowns
* 1/2c.
melted butter
* 1/2c.
chopped onion
* 2c. grated
light or fat free cheddar cheese
* 1 tsp. Salt
* 1/2 tsp.
Pepper
* 1c. light
or fat free sour cream
* 1 can of
cream of chicken soup
Mix ingredients
and put in a baking dish. Bake until tender for
about an hour at 350 degrees.
|
|
|