Think inside the box for perfect portions
Facing the side effects of holiday feasting, frozen diet/weight loss meals may seem like an easy fix. With their own version of portion control, a “meal” of only 9 to 11 ounces will have fewer calories.
True changes to the recipes have been made; cauliflower pasta and pizza crust, protein bowls, power bowls and vegetarian options. But finding a balanced, appealing meal can be challenging.
One solution is to go DIY. Learning how to cook lower fat, healthier meals with the right portion size is better in the long run. No diet, a lifestyle change that everybody can enjoy.
· When it comes to portion control there are lots of container options, even kits are available. Pack a lunch for work, have dinner ready or make your own frozen meals.
· While some like keeping a kitchen scale on the counter what can be easier is visual learning. Portions of lean meat, poultry or fish should be the size of the palm of your hand or a deck of cards.
· Instead of trying to avoid all carbs switch to brown rice and whole wheat pasta in ½ cup servings.
· One of the greatest frozen inventions is steam-in-bag veggies. California mix with broccoli, cauliflower and carrots, brussels sprouts, edamame pods, spinach or just broccoli. Season with garlic salt, pepper and lemon juice.
· With a little salt and pepper, frozen riced cauliflower can replace mashed potatoes. Go nuts and add fat-free plain yogurt and chopped green onion.
Fear not something different. Just keep trying for the perfect fit.
CHIPOTLE BARBECUE PORK CHOPS
1 tablespoon chipotle chili powder
1 teaspoon ground cumin
1 teaspoon garlic powder
2 teaspoons brown sugar
4 pork loin chops
1 tablespoon olive oil
Directions
1. Preheat oven to 350 degrees. Combine chili powder, cumin, garlic powder and brown sugar in a small bowl.
2. Rub pork chops with dry ingredients. Heat oil in a large oven proof skillet. Brown chops on both sides and move skillet to oven.
3. Bake 10-20 minutes or until chops reach 145 degrees with a quick check thermometer. Slice and serve on ½ cup brown rice pilaf, 1/3 cup steamed California mix vegetables and ½ cup unsweetened apple sauce. Makes 4 servings.
BROWN RICE PILAF
2 tablespoons olive oil
1 cup brown rice
1 tablespoon minced garlic in oil
½ cup chopped yellow onion
½ cup shredded carrots
2½ cups fat free chicken broth
Salt and pepper to taste
¼ cup slivered almonds
Directions
1. In a Dutch oven heat oil over medium-high heat. Add rice, onion and garlic, sautéing 1 minute to lightly brown.
2. Add carrots, chicken broth, salt and pepper; bring to a boil. Cover, reduce heat to simmer and cook until rice is tender and most of the broth is absorbed, about 45 minutes. Check rice occasionally and add more broth if needed.
3. Remove from heat and let stand 5 minutes before adding almonds. Makes 7 ½-cup servings.
PENNE DIAVOLO WITH TURKEY MEATBALLS
1 12-ounce package Parmesan garlic white turkey meatballs
2 tablespoons olive oil
1 24-ounce jar gluten-free marinara sauce
2 teaspoons crushed red pepper flakes
1 teaspoon dry coriander leaves
½ teaspoon freshly ground black pepper
Grated Parmesan cheese
2 cups whole wheat penne pasta, cooked al dente and drained
Directions
1. Heat oil in a Dutch oven until it shimmers. Gradually add turkey meatballs, turning to brown on all sides.
2. Add marinara sauce, red pepper flakes, coriander and pepper to the meatballs. Simmer meatballs in sauce 15 to 20 minutes.
3. Serve sauce and 2 meatballs on ½ cup hot cooked pasta. Sprinkle with Parmesan. Serve with 1/3 cup sautéed zucchini and ½ cup orange glazed carrots. Recipe makes a total of 6 servings.
SAUTEED ZUCCHINI WITH ONION
2 tablespoons olive oil
2 zucchini washed, ends trimmed and sliced
½ cup chopped yellow onion
Garlic salt
Freshly ground black pepper
Directions
1. Heat olive oil in a deep skillet. Add zucchini and onion, Cook until onion is translucent and zucchini is tender.
2. Season with garlic salt and pepper to taste. Makes 4 servings.
ORANGE GLAZED CARROTS
2 cups baby carrots
¼ cup orange juice
1 tablespoon honey
Ground nutmeg
Directions
1. In a small saucepan cook carrots in boiling water until tender, about 5 minutes. Drain.
2. Add orange juice and honey to carrots, cooking until heated through. Sprinkle with nutmeg and serve warm. Makes 3 servings.
GINGER BEEF AND BROCCOLI
This makes a great one-dish healthy meal. Once you've learned how to cook brown rice, you'll never go back.
½ pound top sirloin steak, fat trimmed and thinly sliced
1 pound broccoli, cut in bite-size pieces
2 tablespoons cornstarch
2 tablespoons olive oil, divided
½ cup soy sauce
1 tablespoon minced garlic in oil
1 tablespoon grated fresh ginger
Freshly ground black pepper to taste
¼ to ½ cup fat-free beef broth
Olive oil
Directions
1. In a large bowl combine sliced steak, cornstarch and a little pepper, tossing to coat. In a small bowl whisk together soy sauce, garlic, ginger, pepper and broth.
2. Heat 1 tablespoon oil in a large skillet, In batches brown beef on both sides; move to a platter.
3. Add a little oil to the skillet and cook broccoli until crisp-tender; transfer to platter with beef.
4. Add soy sauce mixture to the pan and bring to a boil to thicken. Add broccoli and beef, stirring to coat and warm. Makes 4 servings with ½ cup brown rice.
Note: Instead of throwing away broccoli stems, peel and cut in bite-size pieces. Cook with the florets.
This article originally appeared on Wichita Falls Times Record News: Think inside the box for perfect portions
