Recipe Time!

Something I learned in nutrition class over the past few weeks is how important it is to track your food. I haven't really done that before. It does make difference though. There are a few different apps that will help you with the task. I personally use My Fitness Pal.  It's easy and it's free. Start today with food tracking. It's a reality check to see how many calories I was actually eating throughout the day. 

For my weight, height, age, etc., in order to lose weight, I need 1600 calories per day. You can go to https://www.freedieting.com/calorie-calculator to calculate your own information. It was fairly close to what the nutritionist gave me as far as calories go. Stick to your numbers. You will find things that make you more full than others. You can even have a piece a cheesecake if you desire. Keep in mind that you shouldn't do that every single day but it is okay to have a sweet thing every once in a while.

Something else I learned is that it is better to get more of your calories in the earlier part of the day. EAT BREAKFAST! That is something I struggle with. My body just doesn't want to eat first thing. If that is the case with you, find something that you can tolerate and keep trying. I'm getting better at eating breakfast now. Most of time it's whole wheat toast and a protein shake but it works for me. Don't give up! You can do this. 

As far as recipes go, I'm going to post a couple of my favorites from my weight watchers cookbook. I love a good burger. Lately, I have loved this version of the classic burger. I also love the chicken with strawberry salsa. It is so refreshing. I hope you will give the recipes a try. I'll post more next time.

GREEN CHILE AND CHEDDAR TURKEY BURGERS

1 pound ground skinless turkey breast

1 small zucchini, shredded

1/2 cup plain dried bread crumbs

1 teaspoon chili powder

1/2 teaspoon ground cumin

1/2 teaspoon salt

2 teaspoons olive oil

1 (4 ounce) can diced fire-roasted green chiles, drained

1/2 cup shredded cheddar cheese

1/2 small red onion, thinly sliced

1 tomato sliced

4 large lettuce leaves

4 whole wheat sandwich thins, toasted

1. Combine turkey, zucchini, bread crumbs, chili powder, cumin, and salt in large bowl. Shape into 4 (3/4 inch thick) patties.

2. Heat oil in large nonstick skillet over medium heat. Add patties and cook until browned and instant-read thermometer inserted into sides of patties registers 165 degrees, about 6 minutes per side.

3. Meanwhile, stir together chiles and cheddar in medium bowl.

4. Top burgers evenly with chile mixture. Reduce heat to low; cover skillet and cook until cheese melts, about 2 minutes. Serve burgers, onion, lettuce, and tomato in sandwich thins.

Per serving (6 weight watcher points), 321 calories, 8 g. total fat, 2 g. saturated fat, 954 mg. sodium, 32 g. total carbs, 6 g. sugar, 7 g. fiber, 33 g. protein.

CHICKEN WITH STRAWBERRY BALSAMIC SALSA

4 (5 ounce) skinless boneless chicken breasts

1 teaspoon salt

1/2 teaspoon black pepper

2 cups hulled diced fresh strawberries

3 tablespoons balsamic glaze
2 tablespoons thinly sliced fresh basil
2 tablespoons thinly sliced scallions
2 teaspoons minced jalapeno pepper

1. Spray ridged grill pan with nonstick spray and set over medium high heat.
2. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place chicken in pan and grill, turning once, until chicken is cooked through, 8-10 minutes.
3. Meanwhile, to make salsa, combine strawberries, balsamic glaze, basil, scallions, jalapeno, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper in medium bowl and stir gently to combine.
4. Serve chicken with salsa.

Per serving: 1 chicken breast and 1/2 cup salsa (1 weight watcher point), 212 calories, 4 g. total fat, 1 g. saturated fat, 646 mg. sodium, 10 g. total carbs, 7 g. sugar, 2 g. fiber, 32 g. protein.