Most chili cooks also use salty canned beans and salty and sugary seasoned canned diced tomatoes, paste and/or puree.  Look at the labels and pick no-salt and no-sugar.  The leanness of the meat makes an enormous difference in the calories, and restaurants often use inexpensive fattier beef.  I use 93% lean grass-fed organic beef, and you won’t find that in most restaurant chili either.

Of course, an easy way to reduce calories and add nutrition is bulk up the chili using volumes of vegetables and removing the beef.  But my family prefers traditional chili, so a basic skinnied version worked best for me.  This is a chunky chili, not saucy, so just add additional tomatoes if you prefer more liquid.

Sometimes, I selfishly prepare this simple recipe for my own lunches.  It creates 6 equal portions, so I scoop it into 6 containers — refrigerate three and freeze three.

Try this hearty high fiber, high protein, low calorie and quality slow-burning carb dish!  As a bonus, the garlic, onions and cayenne stoke up the immune system to battle colds and flu.

Easy Skinny Chili

• Serving: 6
• Serving Size:  1 bowl of 1 1/2 cups (Or separate into 6 bowls for precision)
• Calories: 291
• Fat: 9 grams
• Protein:  22 grams
• Carbs:  23 grams
• Fiber:  8 grams

Ingredients:

• One pound of 93% lean grass-fed ground beef
• One tbsp of extra virgin olive oil
• Two 14 oz cans of organic no-salt diced tomatoes
• Two 15 oz cans of organic kidney beans, rinsed off and patted dry
• Two cloves of chopped fresh garlic
• One large chopped red onion
• Four chopped jalepenos or hot peppers, with most seeds removed
• Cayenne Pepper to taste – Be generous since this is a salt-free dish
• Optional:  Touch of shredded organic cheese on top each bowl!
• Other Ideas for Additional Nutrition and Flavor:  1/2 cup shredded carrots, 1 cup of chopped kale or spinach, 1 cup of chopped red peppers, 1/2 cup chopped mushrooms.

Directions:  In a large saute pan, brown the beef in olive oil.  Drain any liquid, then add the remaining ingredients.  Stir, bring to a boil, reduce heat to very low, and cover.  Simmer for 20 minutes to bring out all flavors.

Let me know how you like this chunky healthy dish!  Stay healthy out there.

Kathy

With this as a large side dish on 3/4 of my plate, it is easy for me to eat a reasonable portion of my main protein entree — fish, shrimp, chicken, black beans, chickpeas, etc.  Often, I mix it all together too!

  Easy Skinny Favorite Healthy Roasted Vegetables Recipe

• Serving: 2
• Serving Size:  1/2 tray!
• Calories:  193
• Fat:  5 grams
• Protein:  2.5 grams
• Carbs:  31 grams
• Fiber: 8.5 grams

Ingredients:

• Extra virgin olive oil (Misto bottle spray)
• Four medium yellow squash, sliced
• Ground Turmeric spice to taste
• One medium sweet potato, sliced then quartered in chips
• One red bell pepper, sliced in chunks
• One large red onion, sliced in chunks
• Two to four cloves of fresh thin sliced garlic
• One bundle of fresh asparagus (12-15) with lower ends snapped off.
• Optional additions:  1/4 cup of sweet yellow corn, frozen or fresh (This adds an extra pop of salty/sweet).  Five quartered mushrooms (Mushrooms release a lot of moisture, so I add it at the end with asparagus).

Directions:  Pre-Heat oven to 425 and rinse vegetables.  Foil a 13×9 tray or baking sheet and spray with extra virgin olive oil.  Line bottom with squash slices, mist spray with oil and sprinkle with turmeric spice.  Cook for 15 minutes and stir with spatula.  Add in layers sweet potato, red pepper, red onion, garlic, and then top with asparagus.  Mist spray a coat of olive oil and sprinkle more turmeric.  Cook for 30 more minutes until thoroughly roasted.

Got leftovers?  This dish tastes fantastic cold for lunch too.

Bring on 2013!

Kathy

I use it as a cooking spray on pans, and on top of seafood, meat or beans before sauteing, grilling or baking, and as a mist over my salad to add a little healthy fat if needed.  I also use it under and over vegetables before roasting them.  No pouring of that oil; just misting pureness.   And you won’t find PAM or other chemical cooking sprays in my cabinet!

This saves my health, saves calories, saves money, and even saves the environment.  It is an easy win-win-win-win!

Just a quick tip for you….

Kathy

No way?  Even my white-carb-loving big guy Matt inhaled an entire plate and loved them.  Kids will adore them too.

Bananas and eggs.  That’s it.  As an option, you can add ground flaxseed to really bind it together and/or cinnamon or pumpkin pie spice, but really just the two ingredients work excellent!  I tried it both ways.

Easy Skinny Two Ingredient Pancakes Gluten-Free and Flourless

• Serving: 1
• Serving Size:  6-8 silver dollar pancakes, plain
• Calories: 240
• Fat:  8 grams
• Protein:  14 grams
• Carbs:  25 grams
• Fiber:  3 grams

Ingredients:

• One very ripe medium banana
• Two whole large eggs
• Extra virgin oil spray (I use my Misto bottle)

Optional Ingredients:  Cinnamon or Pumpkin Pie Spice.  Sprinkle of Ground Flaxseed.   Fresh Berries.  100% Pure Maple Syrup (no fake crap, please)

Directions:  Mash a soft, very ripe banana in a bowl with a fork as much as possible.  Whisk two eggs together in another bowl and then combine.  Spray a  pan with olive oil over medium heat and pour on silver dollar size or larger.  Let it bubble and flip.  Serve immediately with fresh fruit or syrup.  Or like me, eat them plain!

Unbelievable.  I will never make another pancake with flour again.

You are welcome!

Kathy

Tonight we have a family dinner at a favorite restaurant.  So for lunch, I wanted to fill up on plenty of vegetables.  First, I chopped and rinsed fresh broccoli, squash, cauliflower, and red onion, and placed on a large tray.  I sprayed it with olive oil using my Misto, and sprinkled turmeric spice and black pepper on top.  Popped it in the over on 425 degrees for 45 minutes.

Then, I ate 1 oz of cheese and a handful of orchid nuts for some good salty tasting protein, and did some errands around the house.  45 minutes later, I had two plates of roasted vegetables with a side of ½ avocado.  I’m royally stuffed, yet my entire vegetarian lunch was under 500 calories, with plenty of filling fiber and some healthy fat to last for hours.

Easy peasy!  And of course, I will take 5 minutes before we leave tonight to look up the restaurant’s menu online for a sneak peek at a healthy choice.  Then, I can focus on my family, conversation, and a relaxed get together.

Bread basket in front of me?  No problem and not even interested.  Glass of wine, please, and I will chat with everyone until dinner arrives.

Kathy

Yikes.  I’m not certain what possessed me to eat 4 (!) large baked chicken drumsticks for lunch as if I were Henry VIII at a medieval banquet, but those plump spicy leftovers in the frig just looked and tasted awesome.  After a big breakfast and obviously an even bigger lunch, I still never skip dinner.  Although it’s tempting, skipping meals just slows the metabolism and sets myself up for overeating the next day.

QUICK SKINNY TRICK: Roasted Lentils and Steamed Green Vegetables

Roast lentil beans or any kind of beans with minced garlic and herbs for 5-10 minutes in oven, then serve yourself a measured 1/2 cup portion along with plenty of non-starchy steamed vegetables.  The triple shot of protein, complex carbs, and fiber in beans makes very efficient use of just 110 calories.  Mixed with the greens, it’s filling and nutritional without going overboard when I’m already at my calorie fill (and then some!) for the day.  I serve a regular entrée along with a side of the same beans and vegetables to the rest of the family, so everyone is a happy and full camper.

To make my life even easier, I keep cans of organic lentils, black beans or chickpeas in my cabinet so all I do is rinse, pat dry, then just bake or roast on a foiled sheet.   What could be easier?

Works perfect for those overboard kind of days!

Kathy

A smooth “base” was created using vegetables and beans.  Black beans are a great slow-burning complex carb and served as my Main Carb for this meal, so no starchy tortillas, burritos, or chips were needed, added or even missed.  Unlike most enchiladas, this one has a diversity of powerhouse vegetables not typically found in restaurant enchiladas.  Spiced with the hot pepper seasoning and oozing with the cheese, it all really worked well together to create a great, comfort meal.

This seafood recipe has countless ways for variety — instead of shrimp, try a 3 ounce per person serving of scallops, chicken, pure tofu, or even lean steak bites.

No-Tortilla Skinny Mexican Shrimp, Beans and Vegetable Cheese Enchilada

Easy Skinny Life recipe

• Serving: 2
• Serving Size: ½ skillet contents
• Calories: 580
• Fat:  12 grams
• Protein:  42 grams
• Carbs:  22 grams
• Fiber:  14 grams

Ingredients:

• 1 cup of diced orange Butternut squash
• 1 bundle of fresh Asparagus, about 20 spears
• 14 medium-size cooked Shrimp
• Extra Virgin Oil Spray (I used my Misto!)
• 15 ounce can of organic Black Beans, rinsed and dried
• ½ cup of Sweet Yellow Corn
• 3 Tbsp minced Garlic
• 1 tsp Cayenne Pepper
• Cracked Black Pepper, to taste
• ½ cup low-fat shredded Mexican Cheese
• 1 Avocado, sliced

Directions:  Roast or bake squash and asparagus on foiled baking sheet on 425 for 20 minutes.  Heat large skillet to medium-high and spritz with olive oil spray.  Sear shrimp on both sides, then set aside.  Reduce  heat to medium, then add beans, corn, garlic, cayenne pepper, black pepper and cook thoroughly for 5-10 minutes, stirring frequently.  Add hot roasted squash and asparagus, shrimp, then mix well and top with cheese.  Cover and simmer until cheese is thoroughly melted.  Use a wide, lifting spatula to plate each serving immediately!  Add avocado slices for the crowning glory.

All I needed was some Jimmy Buffet music and a cold margarita….

Enjoy it,

Kathy

I craved a chilly sweet salsa to add to the rich flavor of some freshly caught Wild Rockfish, a true favorite for those of us near the Chesapeake Bay. You’ve heard me preach before that fish is high in quality protein and contains essential Omega-3 healthy fat for great glowing skin, hair and nails. Pineapples have a burst of Vitamin C and manganese, along with juicy natural sugar to satisfy your sweet tooth. It is high in natural sugars and carbs, so the ½ cup portion per serving mixed together with the other ingredients in the salsa created a great balance of calories, taste and nutrition. The smooth avocado, crunchy red onion, and sweet pepper and fruit made this salsa a real winner. Besides, whenever I eat pineapple, I envision myself sitting on a beach with a little fruity drink with the gaudy umbrellas in it! Aaaah….

I served this dinner with a large side of steamed broccoli and Brussels sprouts, so make certain to add your greens with 3 cups of a basic side salad or steamed non-starchy veggies.  Since the salsa was such a big glorious portion, I skipped any rice or potatoes. The pineapple has complex carbs in it, so it served as my main carb for the meal.

Seared Wild Rockfish with Pineapple Avocado Salsa

Easy Skinny Life recipe

• Serving: 1
• Serving Size: Fish and salsa, plus 3 cups of steamed green vegetables
• Calories: 480
• Fat: 15 grams
• Protein: 41 grams
• Carbs: 24 grams
• Fiber: 21 grams

Ingredients:

Seared Wild Rockfish:

• 6 oz Rockfish fillet
• ½ Tbsp Extra Virgin Olive Oil
• ½ tsp Sea Salt
• 1 tsp fresh ground Black Pepper
• ½ Lemon

Pineapple Avocado Salsa:

• ½ cup chopped Pineapple
• ¼ cup chopped Red Onion
• 2 Tbsp chopped Roasted Red Pepper
• ¼ Avocado, sliced and chopped
• 2 Tbsp Oregano, dried or fresh minced
• ½ Lemon

Directions:  Combine pineapple, onion, red pepper, avocado and oregano in a small bowl, and then drizzle with squeezed lemon.  Steam your choice of green vegetables or create an all-greens salad as a side.  Rinse fillet in cold water, then dry it. Add coarse sea salt and pepper. Heat skillet to medium-high, add oil, then place fish skin side down for 1-4 minutes.  Flip and cook 1-4 minutes longer.  If the fillet is very thick like mine, flip again, cover, and steam up to 1 minute until center is translucent.  Plate it, squeeze ½ lemon over fish, top with salsa and add greens to the side.

It’s the perfect portion, high in protein from the fish, reasonable in carbs from the pineapple, and I love all of the healthy fat in it. 

Don’t be afraid of good fat — It’s the best way to have a true Easy Skinny Life!

Kathy

If you don’t have ground cumin and turmeric in your spice drawer right now, run out to the store and buy it!  There is nothing quite so interestingly fragrant as this spiced dish roasting in the oven.  The easiest part — It’s a one dish, one pan, pop it in and forget about it kind of meal.   Another bonus is it is very low in calories, yet absolutely filling with all of the vegetables and beans.  And let me tell you that 1/2 cup of roasted beans mixed in with the vegetables goes a very long way.  I felt like I was eating a mountain of them, yet it was just one serving.

Roasted Spiced Chickpeas, Squash and Asparagus Medley

Ingredients:

• 4 small yellow squash, sliced
• 5 florets cauliflower
• ½ red bell pepper, sliced
• 1 garlic clove, minced
• 1 large purple shallot (or 1/4 cup red onion), sliced
• ½ cup canned organic Garbanza/Chickpeas beans, rinsed and dried
• 12 spears of fresh asparagus
• 1 tbsp cumin
• 1 tbsp turmeric
• ½  tsp cayenne pepper
• 1 tsp black pepper
• 1 lemon, sliced in half
• 1/4 cup feta cheese

Directions:

• Pre-heat oven to 400 degrees.  Spray olive oil on foiled deep 13×9 pan.
• Layer sliced squash at bottom, then cauliflower, bell pepper, garlic and onions.
• Top with beans.
• Spray olive oil lightly over beans and vegetables, and sprinkle spices evenly.
• Cook for 20 minutes.
• Use spatula to mix vegetables and add asparagus to the top.
• Cook for 20 minutes or until dish is fully roasted.
• Squeeze half a lemon over entire pan and then serve.
• Add 1/4 cup of feta cheese on top.

Nutritional Information:  370 Calories, 10 grams Fat, 11 grams Protein, 25 grams Carbs.

Look how pretty it is in the pan, too!  Yes, I used the cute Instagram APP instead of my usual trusty camera, but you have to love the black border and shadowing…

Kathy

This fresh and clean Kale Barley Soup proved to be a nice diversion from the usual go-to steamed vegetables or large salad to pair with some basic chicken breasts we already planned to grill.  The soup’s vegetables provided ample filling fiber and colorful nutrition, while the whole grain barley served my main carb too.

We had plenty of leftovers for a lunch or dinner side dish another day.  For variety or to create a complete meal with it, just add chunks of fully cooked protein such as turkey, chicken, shrimp or extra firm tofu before re-heating it.  But do one or the other — Either your main protein is in the soup or on the side, but not both.

This thick side of soup literally took me 20 minutes to eat.  THAT is what creates such a great and Easy Skinny Life.  I was stuffed after one serving of a grilled chicken breast and 2 cups of my Kale Barley Soup.  I even sliced up a sweet Honey Crisp apple afterwards, too.

It was a perfect high protein, high fiber, quality carb, high vitamin and great tasting dinner.  (That’s a mouthful).

The recipe is adapted from Clean Living magazine, although I eliminated the salt completely.  If you wish, just add a tiny crackle of gourmet sea salt on top before you eat it to make the flavor really pop.

Kale Barley Soup:  Skinny Food for Comfort

Ingredients:

• 1 tbsp olive oil
• 1 yellow onion, chopped
• 4 carrots, peeled, halved lengthwise and sliced into half-moons
• 2 gloves fresh garlic, minced (or use 4 forkloads from a jar for my lazy version!)
• 1 plum tomato, chopped
• 2 cups of cooked barley
• 1 tsp ground cumin
• 1/4 tsp ground turmeric (Note:  I used more, which turned it darker than the pretty magazine version, but it tasted good!)
• 1 bunch kale, chopped (about 6 cups)

Directions:

• In a large skillet or pot, heat oil on medium.  Add onions and saute 3 minutes.
• Add carrots and saute 10 minutes until soft.
• Add garlic, tomato, barley, cumin, turmeric and stir to combine.
• Reduced heat to medium-low and add 2 to 4 cups of water.  (I used 2 cups of water because I like my soup extremely thick. Recipe calls for 4 cups.  Your choice).
• Cover and simmer for 10 minutes.
• Add kale, cover and simmer for 5 to 10 more minutes.   (I simmered for much longer while I grilled chicken for the entrée, and the soup still tasted great to me).

Hints: Start the barley as soon as you walk in the door.  It takes 45 minutes to cook, but I made plenty of extra to store in the refrigerator for other uses.  Or cook the soup on a lazy Sunday for easy lunches during the week.

Nutritional Information:  2 Cups for a Dinner Side Dish or for a Lunch Portion:  220 Calories, 5 grams Fat, 42 Carbs, 10 grams Fiber, 6 grams Protein

Enjoy it!

Kathy

Be aware that “I Can’t Believe it’s Not Butter” spray, an emulsion of soybean oil and water, claims to have 0 calories and fat.  However, that’s only if you use 1.25 sprays.  Who the heck does that?

Here’s the real scoop:  12.5 sprays is 10 calories and 1 gram of fat, 25 sprays is 20 calories and 2 grams of fat, and 37.5 sprays is 30 calories and 3 grams of fat.  Further calculated, that means the entire little bottle contains 900 calories and 90 grams of fat!

Plus look at the fake ingredients:  Water, Liquid Soybean Oil, Salt, Sweet Cream Buttermilk, Xanthan Gum, Soy Lecithin, Polysorbate 60, Lactic Acid, (Potassium Sorbate, Sodium Benzoate, Calcium Disodium EDTA) as Preservatives, Artificial Flavor, Colored with Beta Carotene, Vitamin A (Palmitate).

Sadly, this is not pure!  I’d love to find real organic buttermilk and somehow spritz it?  One alternative is to melt 1/4 tablespoon of real butter, then brush over vegetables, but it doesn’t go too far.

Another alternative is to use a Misto Spray Bottle to add a light mist of extra virgin olive oil to seafood and vegetables right before eating it.  It helps your body to absorb the vitamins, and adds a touch of good fat, not fake butter spray fat.

I do miss that salty butter taste, especially on top of my eggs and steamed green vegetables.   Is there a 12-step program for butter spray addicts?

Alway go real.  Real butter.  Real olive oil.  If the label says you won’t believe it, don’t.

Kathy

It’s time for summer cook-outs and BBQs with family and friends, especially this week for Independence Day.  When offered the basic all-American choice for either a burger or hot dog, one simple strategy I use is to request a medium-rare burger with cheese, but hold that typically big white roll of empty calories.  One slice of full fat cheese is usually 100 calories of filling protein, yet a large roll is up to 300 calories, typically with no filling fiber and little nutrition.  Why waste calories?

Reward yourself with the moistness of the cheese, and redefine your idea and association for a burger — It does not always have to be stacked between fat bread to taste incredible.

This turkey burger recipe is one of my favorites, and I love to prepare it at home, completely naked with a side dip of extra Dijon mustard.  (Naked burger, not cook, usually…. ;-)

Ingredients:

• 6 ounces of 93% Lean Ground Turkey
• 1 tbsp pure Dijon Mustard
• 2 tbsp Minced Red Onion
• 1 tbsp Crushed Rosemary dried spice
• 1 tsp Coarse Ground Black Pepper
• Pinch of Coarse Sea Salt
• Slice of regular Swiss Cheese

Directions: 

• Combine turkey meat, mustard and spices in a bowl and mix with hands until even.
• Mold into a flat patty equal in thickness
• Heat grill on High and cook for 3 minutes on one side, flip for 3 minutes, then add cheese, close lid and melt.
• Serve immediately with an extra 2 tbsp of Dijon mustard on the side for dip with each forkful.

Nutrition Information:  Turkey Burger with Cheese and 2 tbsp Dijon Mustard for Dip:  360 Calories, 18 grams fat, almost-0 grams Carbs, 33 grams Protein.

Easy Skinny Life full meal:   I paired my 360 calorie Naked Skinny Turkey Burger with 3/4 plate of steamed broccoli, carrots, and cauliflower for a colorful mix of quality carbs, nutrition and fiber.  Spice it up good with extra Rosemary to accent the burger’s flavor.  Add one Main Carb for an additional 200 calories by serving a small portion of sliced sweet potato chips, a plain baked potato with spices, or whole grain rice.

Total for my burger, steamed vegetables, and whole grain side:   560 calories

Naked is a good thing!

Kathy

With each forkful, I layered the quality protein tuna with tangy goat cheese and smooth avocado to create a moist and salty taste.  I was sold!  Unlike mayonnaise, avocado is a healthy fat that provides plenty of nutritional benefits for skin and hair while creating a sense of fullness for hours following a meal.  Goat cheese is lower in sodium than most other varieties and pairs excellent with salad or meat with a creamy, yet solid texture to it.

Controlling the amount of high calorie items permits a vast mountain of a large salad plate for all of the other ingredients.   Plus an almost-no-calorie dressing for the salad kept my big plate lower in total calories than usual without sacrificing quantity.  Having some good fat in salads or other vegetables is important for the transport of vitamins, but my avocado and cheese crumbles was plenty, so no olive oil was needed for the dressing.

By the way, I never buy bottled salad dressing any more after discovering how quick and easy it is to whisk together mustard and vinegar in a small bowl!  My version has no preservatives, additives, fake sweeteners or other junk for my body.  For variety each week, add a fresh lemon or lime squeeze and/or herbs and non-salt spices.

Why did I ever think it would be too much of a hassle to make my own great tasting dressing?  Live and learn.

Healthy Tuna Salad with Avocado, Goat Cheese and Beans Ingredients:

• Spring lettuce mix of green and red leaves
• ½ large Cucumber, sliced
• 6 Strawberries, sliced
• ½ Avocado, sliced
• ½ cup of Beans, rinsed of salt (I used Garbanza/Chickpeas)
• 1 can of Light Tunafish in Water
• ¼ cup of Goat Cheese crumbles
• 2 tsp of Dill Weed spice

Nonfat Mustard and Apple Vinegar Salad Dressing:

• ¼ cup of Bragg’s Apple Cider Vinegar
• 2 tbsp of Stone Whole Grain Mustard
• Ground pepper and dry spices to taste

Easy Directions:

• Rinse and pat dry lettuce, cucumber, strawberries and beans.
• Slice and assemble on a very large plate in order of ingredients.
• Whisk together dressing and pour!

Nutritional Information:  430 Calories, 12 grams Fat, 38 grams Protein, 19 grams Carbs.  Also, there is 6 grams of Fiber from Beans, plus plenty more from vegetables and fruit, depending on quantity used.

Easy Skinny Life reflections:  The tuna was my Main Protein, along with the Goat Cheese for protein, fat, and calcium.  And yes, I had the entire can of light tuna.  My one Main Carb was the serving of beans, and the avocado was my Healthy Fat.  In addition, there are is a variety of vegetables, spices and fruit for filling anti-inflammatory nutrition.  I especially loved that it took me FOREVER to eat it for a long, lingering meal.   You can’t get that for 430 calories in a restaurant.

Despite my love of this meal, let’s hope the power returns soon around here!

Kathy

The beauty of white fish is that it is so light in calories, I am able to eat twice as much.  Those who read this blog know it that is always the goal to my Easy Skinny Life.  Bulk up my meals without bulking up myself.  (By the way, do not eat double portions of white fish at a restaurant since it is typically bathed in butter and oil behind the scenes, but at home, have at it)!

The seared red skinned potatoes sprinkled with sea salt really satisfy my salty French fry craving.  To me, this healthy version tastes even better than fried, since the potatoes are mixed in with the meal’s juices and spices.

The tiniest bit of butter in this recipe aids in the beautiful browning of the potatoes and fish, while adding a hint of flavor to the olive oil.

I used ground Turmeric as a spice for an added Skinny bonus:  It is a powerful anti-inflammatory spice to aid in weight management, along with its other health benefits.

One Pan Seared Tilapia, Broccoli and Red Skinned Potatoes Recipe:

Ingredients:

• Two 3oz-4oz Tilapia filets per serving
• 4-5 small Red Skinned Potatoes chopped per serving
• Fresh broccoli
• Brussels sprouts
• Olive oil – 2 tbsp
• Butter – 1 tbsp
• Ground Turmeric spice
• Ground Black Pepper

Directions:

• Add olive oil and 1/2 tbsp of butter to large pan on medium-high heat.
• Sear potatoes for several minutes, flipping often.
• Reduce heat to medium and add broccoli and brussels sprouts.  Cover and cook for 30 minutes, turning several times.  Drink your wine!
• Place vegetables on a plate.  Add 1/2 tbsp butter and sear the fish on each side on medium-high heat.  Cook for several minutes until flakey.
• Do a quick trade:  Place fish on a plate, add the vegetables to the pan, and then top it off with the fish.  Cook several minutes.

Nutritional Information:  I fixed one and a half servings of fish and potatoes — 2 filets and 2/3 of the vegetables for a 530 calorie dinner, plus 100 calories from my big glass of wine, for a total of 630 calories.

I boxed and saved 1 filet with 1/3 of the vegetables for to take for lunch tomorrow!  Perfect.

Kathy

Those who follow my blog know where to find me every 3 days.  As an easy way to stay on the skinny track, I hit the grocery store every 3 days (4 days tops!) to cover my breakfasts, lunches and dinners so there is always something in the house.  I typically purchase 3 large bagfuls of fresh vegetables for steaming one night, roasting the next night, and salad for the third night plus a lunch or two.  No more, no less; therefore, no waste!  I’m also careful with my fruit to buy only what I need for 3-4 days so there is no waste either.

For breakfast, I grabbed my trusty eggs, egg whites, cheese, frozen spinach, mushrooms, onions, red peppers and other vegetables for colorful variety in fast omelets.  I snagged plain yogurt, pumpkin seeds, frozen blueberries and bananas for another breakfast option, adding to my old-fashioned oatmeal and chopped nuts option already in the cabinet for easy breakfasts.

I bought whole wheat wraps with flax to use for egg wraps in the morning or vegetable wraps at lunch with some fresh pure hummus.  For other lunches, I have a box of quinoa to make in a large batch, chill, then mix with leftover vegetables from the prior night’s dinner.  Measure 2/3 cup of cooked quinoa per lunch, add spices, a handful of beans, a little avocado and PRESTO!  It’s an easy carry along, no excuses healthy lunch.

My Lean Protein entrees for main course dinners were thin sliced center cut pork, tilapia fish fillets, wild salmon, and lentils for a vegetarian dinner option.  All were on sale for $5 or less.  Each will be paired with only one Main Carb — whole grain and wild rice one night, sweet potatoes another night, and more of that quinoa for the third night.

I have the usual variety of fresh and frozen vegetables and fruit for colorful diversity of filling sides each day.  I’ve been on a kick to add fruit to my salads, so I bought a few apples to chop up and add sweetness.

Vegetarians can switch out the fish or piggy at dinner for a comparable source of lean pure protein such as extra firm tofu, beans or tempeh.  I’m a broken record in saying this, but stay away from the overly processed fake meat!  The additives trick the brain and body, outweighing any low-calorie vegetarian benefits.  Read the labels to keep it pure.

What’s missing from my bag?  No processed food, except for the whole grain wraps.   No pre-packaged “diet” meals with useless calories and little protein or fiber needed to fill full.   Real food creates real fullness.  No junk food.

Easy Skinny Life rule for painless meal prep planning, cooking and eating:   Have one lean quality protein source with only one main whole grain carb source for each meal.  Add some good fat, plus tons of vegetables and fruit for big Easy Skinny Life delicious meals.

Happy shopping,

Kathy

It was easy.  I had the steak plan in my head, so I just modified absolutely everything else except the huge fat steak.  No potatoes, bread, rice were needed for sides.  Instead, I made a large plate of leafy green salad with celery, cucumbers, and fresh sweet strawberries for a filling side, without adding any high calorie crumbled cheese, nuts or avocado.  It was basically a near zero calorie salad.  For salad dressing, I whisked together apple cider vinegar, mustard, herbs and lemon.  Again, almost no calories, but extremely flavorful and nutritional.

All focus of the calories, fat and pure decadence was on my football player portion of a steak.  Unlike a restaurant, I did not add butter to my steak either.  Minced garlic, cracked black pepper and a pop of sea salt was perfect and pure.

Sure, this is a ridiculous portion of a steak for a healthy 110 pound woman to eat, especially when you look at the protein total that may take several days to digest.  I enjoyed every forkful of it, plus a small glass of red wine, and a large and light sweet salad.  Just keeping it real here….  Enjoy life; stay skinny.

Easy Skinny Life bottom line:  Decadent entree?  No prob.  Skip the starchy caloric sides, added fats or cheeses, and have a large nutritious portion of pure vegetables and a little fruit with it.

Nutritional Information:  Serving Size: One 12 ounce New York Strip steak:  Calories 584, Fat 16g, Sodium 212mg, Carbs 0g, Protein 100g.  Salad with homemade dressing:  75 calories.  Glass of wine:  110 calories.

Enjoy your night!

Kathy

It may be tough love and an even tougher wake-up call than an alarm clock, but the end goal is to live an easier Easy Skinny Life.  Monitoring your weight daily achieves this by preventing a snowballing surprise weeks or months down the line.

First, toughen up.  Understand and accept that the number on the scale will fluctuate each morning depending on how early or late you ate the prior night’s meal, your sodium content in meals, and of course hormonal fluctuations causing fluid retention.  Nonetheless, it should not be more than a few pounds, so stay on it!

Once you reach your realistic healthy weight point, it’s an easy system for life.  Permit a 3 pound range up or down….forever.  For men, permit a 5 pound range up or down.  When you hit your “up” number for several days in a row, it is easy to be a little more diligent with eating habits for the rest of the week.  If you are fortunate enough to hit your “down” number, add a larger portion of whole grains and proteins for a few days.

A few pounds to lose is doable, yet we all know it’s miserable to try to lose a ton of weight that sneaks up on us.   Obviously, lower body fat and more muscle are fitness goals and factors which change the scale numbers, but not by that much.  And yes, it likes to shift around as we age.  Still, weight is the main barometer, so pick your realistic number for your particular body’s optimal health and lowest medical risks.

Does a 30 second daily monitoring work to follow averages and trends?  Yes indeed!  I have been the same healthy weight for a decade — 110 lbs — by living a full Easy Skinny Life.

Kathy (and my cute red toenails)

Skinny Halibut with Lemon Butter, Capers and Shallots Recipe:

Ingredients:

• 6 oz Atlantic Halibut
• 1 tbsp butter
• 1 tsp extra virgin olive oil
• ½ fresh lemon squeezed
• 2 tbsp capers
• 1 minced shallot
• Fresh chopped parsley
• Fresh ground pepper

Incredibly Easy Directions:

• Heat skillet on medium-high and add butter and dash of olive oil.
• Add shallots and capers for one minute.
• Add fish and cook on one side for several minutes.  Flip and reduce heat.
• Squeeze lemon over fish, add ground pepper and parsley.
• Cook until fish is translucent and flakes with fork.  (Note: Cover to steam for one minute if fish is very thick).

Halibut accomplishes so much in one little fish.  It’s sweet, delicious, and a true nutrient-dense food.  It has lean, high quality protein, while rich in the minerals selenium, magnesium, phosphorus and potassium, along the B vitamins B12, niacin, and B6.   Cold-water fish like halibut are a rich source of the essential fat of Omega-3.

I paired my entrée with a mixture of roasted vegetables and a glass of wine.  The fish was my Main Protein, the olive oil/butter/fish provided my mostly-Healthy Fat, and a large plate of asparagus, red peppers, squash, and extra shallots served as tonight’s Main Carb.   This entire clean dinner was filling and rich enough to skip a serving of whole grain rice or potatoes as my Main Carb.

Nutritional Information in Fish Entrée:  380 calories.  21 grams fat.  46 grams protein.  0 carbs.

Plus 170 calories of Roasted Vegetables and 100 calories of wine.

Total decadent dinner for Easy Skinny Me:  650 calories

This may look like the poor Halibut exploded on my plate, but a perfectly cooked fish will easily flake with your fork while still retaining its smooth moisture.

Happy Mother’s Day Weekend!  What is on your menu this weekend?

Kathy

Bonefish Grill does not offer calorie or nutritional information online for its entrees, so ask about the preparation.  All of the grilled white fish and shellfish options are a great skinny base to your meal, including sea bass, tilapia, shrimp and scallops, grouper, halibut and red snapper.  All are lower in calories and high in protein.  Yes, some are sustainable and some are not, but that’s for a different blog, my environmental friends.  Ask for your fish to be prepared with minimal oil or butter, if any.  Grilled preparation typically uses less oil or butter than sautés or bakes at restaurants, although it varies by chef.

Salmon is also offered, but since I cook wild salmon at home once or twice a week, I typically take a pass on it in seafood restaurants.  I adore salmon, but it is higher in good fat and calories, so control its prep at home unless you personally know the chefs at locally owned establishments.  Skip it in big box franchises, especially when other interesting fish is offered to branch out and taste.

Bonefish Grill offers four sauces.  Ask for it your pick on the side and choose either Chimichurri Sauce, which is extra virgin olive oil, garlic and Italian spices, or Warm Manga Salsa, which does contain some corn syrup based on my sleuthing on Bonefish’s web site recipe, but the rest of the ingredients are pure.  Skip the Lemon Butter for obvious reasons or Pan Asian, which is more of a salty sugar glaze.

I took my own Easy Skinny Life advice and looked online at the menu before we even entered the restaurant.  My game plan for the night was to order a large wood-grilled entrée, even if a little decadent, but to substitute steamed vegetables for all of sides dishes that go with it.  Plus, I knew in advance that I would skip the bread basket.  Why waste carbs and calories on starchy fillers unless it is something spectacular?   No need for appetizers either with a half-pounder fish on route.

My Skinny Pick:  8 oz Chilean Sea Bass with Chimichurri Sauce on the side.  Steamed Broccoli and Steamed Vegetable Medley as my two sides. 

Expensive, large, but worth it!  I then took a forkful of the Chimichurri sauce to top the fish with some excellent herbs, garlic and just a touch of olive oil.  Don’t pour it on.  Also, hmm….  I detected some garlicky butter on those so-called steamed vegetables!  If you are really watching your calories, ask them to steam the vegetables without butter or oil.  It’s probably wise advice when dining out anywhere.  Purity is the purpose for steaming anyhow, but restaurants do like to flavor it up as much as possible with sneaky back room prep.

Other Skinny Picks:  Any of the other fish or shellfish options can replace the sea bass.  Or as an alternative, pick one of the only two healthy appetizers offered as your main dish, the Ahi Tuna Sashimi, which is sesame seared with wasabi and ginger, along with two sides of steamed vegetable options including broccoli, vegetable medley or green beans.  The only other healthy appetizer is steamed and seasoned Edamame, which could easily be enjoyed as a side dish or shared dish.

Some Fun Photographs:   No, no, no!  Take a pass on the bread basket and save room for the protein based entree.

The server overheard that I was a “food blogger”, so he was so excited to present our table with this complimentary dessert!

Thank goodness I’m not a fan of this particular dessert plopped down in front of my face, but it certainly made the big guy and my father VERY happy for this freebie treat.  I was nice and full from the main meal.

Let me know your favorite dish at Bonefish Grill.  Enjoy!

Kathy