Cooking For One

prior to weight watchers, i didnt pay attention to serving sizes so i had a tendency of cooking too much food for me to eat in one sitting.  however, since i really dislike leftovers, i would typically end up eating all the food i made.  it was shocking to learn that i was really cooking for three or four instead of for one.  i was appalled that i was eating so much more than i needed.  within a month of being on weight watchers, all my cooking habits and my "go-to" meals were thrown out the window.  i was beginning to learn a whole new way of cooking.  even though i am still learning and growing as a lazy cook, i am at a point were i feel very comfortable in the kitchen and modifying recipes has become much easier.  when i find recipes i would like to try, since i am cooking for one, it is not difficult to change it to serve one.  furthermore, when i am experimenting with ingredients, i usually stick with the serving size of each ingredient.  the majority of the time, that works out perfectly.  i also found that storing certain foods by serving size helped me avoid overeating.  this works especially great for meat.  i currently have in my freezer 3 tupperwares of steak (4 oz each), 5 tupperwares of pork chops (one chop each), 3 tupperwares of ground beef (4 oz each), 4 tupperwares of ground turkey breast (4 oz each), and 3 tupperwares of chicken breast (4 oz each).  in the morning, i put a tupperware in the fridge and when i get home from work, ill take it out of the fridge.  by the time i start to cook, the meat is defrosted.  my routine is second nature now, but it does take time to break habits.  so all of you that are just starting out, hang in there!  you will figure what works for you! :) 


wednesday, april 27, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
1  serving(s) Trader Joe's Organic Light String Cheese	1
1  large apple(s)	0
1  large mango(es)	0
1  medium orange(s)	0
10  item(s) baby carrots	0
Subtotal	1
Evening
1  serving(s) Trader Joe's Low Fat Parmesan Ranch Dressing	1
1  cup(s) mixed greens (trader joe's organic romaine lettuce, trader joe's organic broccoli slaw, grape tomatoes, red onions, and cucumber)	0
1  serving(s) Trader Joe's Butcher Shop Ground Beef 96/4 (in quesadilla)	3
Quesadilla ~ 2 pt tortilla (see recipe below)	8
Subtotal	12
Anytime
1  bag(s) Healthy Pop® 100 cal butter mini bag	3
1/2 cup(s) Fat-Free Mint Cookies 'n Cream Frozen Yogurt	3
1  Brownie Cupcakes (recipe in previous posts)	4
Subtotal	10
Food PointsPlus values total used	27

quesadilla
4 oz trader joe's butcher shop ground beef 96/4
1/2 cup trader joes vegetarian refried beans salsa style
2 tbsp trader joes reduced fat mexican cheese
2 tsp taco seasoning
2 la tortilla factory low carb large tortilla

• spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes).  add ground beef & cook completely while chopping it up into small pieces.  
• add about 2-3 tbsp of water to the frying pan with about 2 tsp of taco seasonings.  when the water has completely evaporated, the beef is ready to go into one of the tortillas.
• place the beef, refried beans, & cheese on a tortilla.
• put the tortilla with the ingredients on top back into the frying pan which has been sprayed with olive oil spray again.  place the other tortilla on top & press down a bit to evenly spread out the ingredients.
• cook both sides for about 3-4 minutes or until browned.
• top quesadilla with salsa

thursday, april 28, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
1/2 serving(s) Trader Joe's Organic Nonfat Yogurt French Vanilla	2
1/2 cup(s) fresh blueberries (in yogurt)	0
1  medium apple(s)	0
1  cup(s) grapes	0
1  medium orange(s)	0
10  item(s) baby carrots	0
1  serving(s) Trader Joe's Organic Light String Cheese	1
Subtotal	3
Evening
1  serving(s) Trader Joe's Butcher Shop Boneless Center Cut Pork Chops (broiled & seasoned with spicy montreal streak seasoning)	5
1  serving(s) Betty Crocker Creamy Butter Mashed Potatoes 80 Calories	2
Brussels Sprouts w/Bacon (see recipe below)	2
Subtotal	9
Anytime
4 1/2 cup(s) Healthy Pop® Kettle Corn, Popped	3
1/2 cup(s) Fat-Free Mint Cookies 'n Cream Frozen Yogurt	3
Subtotal	6
Food PointsPlus values total used	22

brussels sprouts w/bacon
1 cup frozen brussels sprouts, defrosted & cut in halves
1 slice trader joe's center cut seasoned uncured bacon
1/4 tbsp trader joes evoo

1 tbsp onion, chopped finely

1 clove garlic, minced

• heat the evoo in a frying pan on medium-low heat for a few minutes.  then add garlic & onions and cook for a few minutes.  be careful it does not burn.
• mix in brussels sprouts & bacon.
• cook until brussels sprouts are browned. 

here is the link to the recipe that inspired this side dish.  it really was yummy!  i found another recipe similar to this one that i am trying tonight!
http://www.bethenny.com/2011/04/19/brussels-sprouts/

friday, april 29, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
1/2 serving(s) Trader Joe's Organic Nonfat Yogurt French Vanilla	2
1/2 cup(s) fresh blueberries (in yogurt)	0
1  medium apple(s)	0
1  medium orange(s)	0
1  large mango(es)	0
10  item(s) baby carrots	0
1  serving(s) Trader Joe's Organic Light String Cheese	1
Subtotal	3
Evening
1  cup(s) mixed greens (trader joe's organic romaine lettuce, trader joe's organic broccoli slaw, grape tomatoes, red onions, and cucumber)	0
2  Tbsp Fat Free Chunky Blue Cheese Salad Dressing	1
1  serving(s) Trader Joe's Roasted Potatoes w/Roasted Peppers & Onions	2
Cheese Steak Sandwich (see recipe below)	8
Subtotal	11
Anytime
4 1/2 cup(s) Healthy Pop® Kettle Corn, Popped	3
1  serving(s) Breyers Fat Free Creamy Vanilla	2
1  Brownie Cupcakes (recipe in previous posts)	4
Subtotal	9
Food PointsPlus values total used	27

cheese steak sandwich
2 tbsp onions, long strips sliced thinly
4oz applegate roast beef humanely raised
2 tbsp trader joes sliced lite cheddar

1 flatout light italian herb flatbread

• spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes).  cook the onions until caramelized.  put onions in a bowl.
• spray the same frying pan with trader joe's italian olive oil spray.  cook the roast beef.  1-2 minutes each side.
• place cooked roasted beef, onions, and cheese in frying pan together to melt cheese.
• place all ingredients in flatbread and roll up.

i love this sandwich!!  i do wish that i could use more roast beef but ill take what i can get! :)

i hope everyone is enjoying the weekend with no guilt!! :)