Ingredients: (Aldi's Fusia Teriyaki Stir Fry) Quantity: 1 32oz Package
(Chicken Breast Fillet) Quantity: 1
(Shredded Cheddar Cheese) Quantity: 1/4 Cup
OK now I will show you how I Prepare And Cook Fast to accomodate my busy daily routine...
Be Sure to have the necessary TOOLS required for cooking, ie pots and pans, skillets, knives, forks, spoons, measuring tools, can openers, chopping board, use styrofoam cups not glass and use paper plates not dishes and be in the habbit of washing your cooking hardware IMMEDIATELY After eating each and every time, so you never have any dirty things to clean up later in the sink...
Try to Buy FROZEN when you can... like Frozen Chicken Breasts, Strawberrys, Blueberrys and other Frozen Fruits, Ground Turkey Packages (freeze them for later), Frozen Vegetable Mixed Packages, Frozen Fish, Etc then just use a bowl of HOT Tap Water to thaw out as much as you plan on cooking, ahead of time... that way you are not under pressure to use it by a certain expiration date... and here's a TIP: If the whole package of Chicken Breasts is not yet frozen when you buy it, then open it and use Zip-Lock baggies and put each Breast into a separate baggie, then freeze them, so then you don't have to thaw out the whole package when you are ready to use the Chicken!
I Use Spray Extra Virgin Olive Oil for skillet cooking... and when cooking Ground Turkey for perhaps mixing into other foods, always STRAIN the cooked Turkey into a garbage can and then run tap water over it while still in the strainer to get out the DANGEROUS Artery-Clogging Fat from the meat... Sometimes when cooking Chicken Breasts it helps to CUT Them Up into BITE SIZED PIECES to speed up cooking and then be sure to cook these for only about 1 to 1.5 min on each side (on High Heat) so they don't get too CHEWEY and so they taste tender and delicious (remember Chicken is cheaper than hot dogs... and better for you)... Same thing for cooking Fish, like Talipia or Catfish fillets, just only about 1 to 1.5 min on each side (on High Heat)
You must really try to AVOID Processed Packaged Meat and CANNED SOUPS except when the Label Indicates they are Low In Salt and Sugar and have none or very little Added Sugar and LOW Saturated Fat ... same thing holds for Juice or Fruit Drinks... AVOID those with Added Sugar and those that are High In Calorie Value... Here's A Quick EXAMPLE Comparison: 1 Cooked Hot Dog yields: (150 Cal, 0Gm NatSugar,0Gm AddSugar, 575mg Salt, 4G Saturated Fat) BUT 1 Rolled-Up Slice Of Cooked Ham yields: (30 Cal, 0Gm NatSugar,0Gm AddSugar, 250mg Salt, 0G Saturated Fat) ... go figure!
READ And COMPARE THE LABELS before you buy and try and get the LOWEST Calorie Value (per serving) and Lowest Salt (Sodium) and Lowest Sugar (especially ADDED SUGAR which is REALLY BAD FOR YOUR HEALTH) and Highest Fiber and Lowest Saturated Fat... and of course the Lowest Price (duh)... Good Luck and stay with it, you will be so happy after a few weeks and months... (send flowers HA HA)
Thanks so much for taking the time to read thru my advice on Learning Your Diet Facts...
My Recommendations from Aldi's (where I now do 99% of my food shopping), and from WalMart... all are cheap, tasty, and healthy:
NOTE: Many of Aldi's prices have been lowered recently from what's listed here..
Teriyaki Chicken
Ingredients: (Aldi's Fusia Teriyaki Stir Fry) Quantity: 1 32oz Package
(Chicken Breast Fillet) Quantity: 1
(Shredded Cheddar Cheese) Quantity: 1/4 Cup
Directions: Thaw out frozen Stir Fry Package, put into a pan and add water just enough to saturate the mixture, heat just short of boiling, then drain off all water and put into a large mixing bowl, open and mix in the Teriyaki Sauce, chop up Chicken into small bite size pieces and spray a skillet with cooking oil, then cook the Chicken on high for about 1.5 min on each side, then add all the cooked Chicken pieces to the mixing bowl, mix well then place about 2 Cups into a dish, then sprinkle with the Shredded Cheese... next heat on High in a Microwave for 1 - 2min ...
Finally: Serve And ENJOY!
Food Values: (Makes Several 2 Cup Servings); 1 Serving Yields Approximately 250 Calories, 12Gm Sugar (Natural), 0Gm Sugar (Added); 660Mg Salt, 4Gm Fiber, 4Gm Sat Fat
Meatball Salad
Ingredients: (Jenny-O Frozen Ground Turkey) Quantity: 1 16oz package
(Turkey Gravy) Quantity: 1 10oz Can
(Rotini Pasta) Quantity: 2 Cups
(Onion) Quantity: 1 Small
(Sweet Peas) Quantity: 1 Cup
Directions: Spray skillet with extra virgin olive oil, thaw out frozen turkey and chop into small 1-2 in chunks, cook for about 5-6 min on high, turning frequently until all the fat is cooked out... dice onion, cook rotini for about 12 min, next add all ingredients into a large bowl and mix well...
Finally: Serve And ENJOY!
Food Values: (Makes 5 Servings); 1 Serving Yields Approximately 290 Calories, 4Gm Sugar (Natural), 0Gm Sugar (Added); 340Mg Salt, 2Gm Fiber, 3Gm Sat Fat
3 Deviled Eggs
Ingredients: (Egg) Quantity: 3
(Lite Mayo) Quantity: 2 TBSP
(Mustard) Quantity: 2 TBSP
(Steak Sauce) Quantity: 1 TSP
(Paprika) Quantity: As Needed
Directions: Boil Eggs for 15 mins, then place in cold water to cool for 5 min.. remove shells, cut each egg in half (length wise) and scoup out yokes and mash up yokes into to a bowl, add all other ingredients (except Paprika), mix well then scoop out and add equal amounts to each egg half...
Sprinkle each egg half with Paprika..
Finally: Serve And ENJOY!
Food Values: (Makes 6 Servings); 1 Serving Yields Approximately 150 Calories, 0Gm Sugar (Natural), 0Gm Sugar (Added); 200Mg Salt, 0Gm Fiber, 1Gm Sat Fat
Quick Tuna Slaw
Ingredients: ("Albacore" Tuna in water) Quantity: 1 Can
(Colslaw Mix - "Aldi Brand") Quantity: 2 Cups
(German Sauerkraut) Quantity: 1/2 Cup
(Shredded Cheddar Cheese) Quantity: 1/2 Cup
(Lite Mayo) Quantity: 1/2 Cup
Directions: Drain Tuna, Add all ingredients to a bowl and stir up ...
Finally: Serve And ENJOY!
Food Values: (Makes 4 Cups); 1 Cup Yields Approximately 170 Calories, 1Gm Sugar (Natural), 0Gm Sugar (Added); 1170Mg Salt, 1.5Gm Fiber, 4GMm Sat Fat
Beef Stew Mix
Ingredients: (Cooked Beef) Quantity: 1 12oz Can
(Small Onion) Quantity: 1
(Celery) Quantity: 2 Stalks
(Beef Gravy) Quantity: 1 12oz Jar
(Sliced Carrots) Quantity: 1 14oz Can
(Rotini Pasta) Quantity: 2 Cups
(Worcestershire Sauce) Quantity: 8 TBSP
(Small Canned Potatoes) Quantity: 1/2 12oz Can
(Pitted Black Olives) Quantity: About 20
Directions: Cook Rotini (then drain), drain Cooked Beef, drain Carrots, chop Onion, chop Olives, chop Potatoes, chop Celery, add all ingredients to a large bowl and stir up ...
Finally: Serve And ENJOY!
Food Values: (Makes About 8 One Cup Servings); 1 Serving Yields Approximately 160 Calories, 2Gm Sugar (Natural), 0Gm Sugar (Added); 800Mg Salt, 2Gm Fiber, 4Gm Sat Fat
Easy Quick Potato Salad
Ingredients: (Cooked Medium Potatoes) Quantity: 2
(Lite Mayo Dressing) Quantity: 1 Cup
(Greek Vanilla Flavored Yogurt) Quantity: 1/2 Cup
(Hard Boiled Eggs) Quantity: 2
(Pickle Relish) Quantity: 2 TBSP
(Small Onion) Quantity: 1
(Sliced Cooked Carrots) Quantity: 1 Cup
(Salt, Red Pepper, Paprica, Mustard): Quantity: 1 or 2 TBSP Each
Directions: Dice Onion, Potatoes, And Eggs
Add All Ingredients To A Large Mixing Bowl And Blend Well
Finally: Serve Eat And ENJOY!
Food Values: (Makes About 4 Cups); 1 Cup Yields Approximately 220 Calories, 1Gm Sugar (Natural), 0Gm Sugar (Added); 777Mg Salt, 2Gm Fiber, 2Gm Sat Fat
Rice & Chicken Mix
Ingredients: (1 Cooked Chicken Breast Package) Quantity: 10 oz
(Premium White Rice) Quantity: 1 Cup
(Small Diced Onion) Quantity: 1/2 Cup
(Water) Quantity: 1.5 Cup
(Peas & Carrots) Quantity: 1 9 oz can
(Lite Mayo Dressing) Quantity: 1 Cup
(Spices Garlic Powder, Oregano): Quantity: 1 TBSP Each
Directions: Add 1 TBSP butter to water, Cook rice in water as directed on package,
Simmer and fluff after cooked
Chop up Cooked Chicken into bite size pieces,
Add All Ingredients To A Large Mixing Bowl And Mix Well
Finally: Serve Eat And ENJOY!
Food Values: (Makes About 4 Cups); 1 Cup Yields Approximately 335 Calories, 2Gm Sugar (Natural), 0Gm Sugar (Added); 340Mg Salt, 5.6Gm Fiber
Turkey Meatloaf Mix
Ingredients: (Fresh Ground Turkey) Quantity: 1 lbs
(Turkey Flavored Stuffing Mix) Quantity: 1 Cup
(Egg) Quantity: 1
(Small Onion) Quantity: 1
(Sauce: 1/3 Cup Ketchup, 2TBSP Mustard, 2TBSP Brown Sugar)
(Salt & Red Pepper): Quantity: 1/4 TBSP Each
Directions: Pre-Heat Oven To 350 F
Finely Chop Onion
Add All Ingredients (Except Sauce) To A Large Mixing Bowl And Mix Well
Grease A Baking Pan And Add All, Spreading Out Evenly
Pour Sauce Over Top And Smooth Out Evenly
Cook for About 60 Min At 350 F
Finally: Serve Eat And ENJOY!
Food Values: (Makes About 8 Slices); 1 Slice Yields Approximately 375 Calories, 9Gm Sugar (Natural), 0Gm Sugar (Added); 335Mg Salt, 5Gm Fiber, 2Gm Sat Fat
Quick Chopped Ham Mix
Ingredients: (Sliced Package Cooked Ham) Quantity: 2 slices
(Lite Mayo) Quantity: 2 TBSP
(Small Tomatos) Quantity: 2
(Small Onion) Quantity: 1
(Baked Beans) Quantity: 1/4 Cup
(Shredded Cheddar Cheese) Quantity: 1/4 Cup
(Spices Garlic Powder, Oregano): Quantity: 1/4 TBSP Each
Directions: Chop Up Meat And Spray Skillet With Extra Virgin Olive Oil, Cook Meat For About 1-2 Min On High Heat, Then Add It To A Large Mixing Bowl
Chop Up Tomatos, Onion And Add To Bowl
Add All Remaining Ingredients To Mixing Bowl And Mix Well
Finally: Serve Eat And ENJOY!
Food Values: (Makes About 1 Cup); 1 Cup Yields Approximately 325 Calories, 6Gm Sugar (Natural), 0Gm Sugar (Added); 1200Mg Salt, 5.5Gm Fiber, 5Gm Sat Fat
Hot Salmon Pattys
Ingredients: (Use Canned Salmon 14oz) Quantity: 1 Can
(General Purpose Flour) Quantity: 3 Heaping TBSP
(Large Eggs) Quantity: 3
(Chopped Green Onions) Quantity: 1/2 Cup
(Spices, Oreganol, Garlic Powder) Quanity: 3 TBSP Each
Directions: Open And Drain Can Salmon, Mix Well In A Mixing Bowl; Add Flour; Add Eggs; Add Onions;Add Spices And Mix Well
Spray Skillet Generously With Extra Virgin Olive Oil, Spoon Out Clumps Of Mix Onto Skillet And Spray The Spoon So It Won't Stick And Use It To Flatten The Clumps Into Round Pattys About 1/2 to 3/4 Inch Thick; Then Cook Over High Heat For About 1.5 To 2 Minutes On Each Side
Finally: Serve With A Bit Of Catchup Spread On Top Of Each Patty (Or Use Your Favorite Pasta Sauce In A Jar) And Eat And ENJOY!
Food Values: (Makes About 8 Pattys); 1 Patty Yields Approximately 115 Calories, 0Gm Sugar (Natural), 0Gm Sugar (Added); 210Mg Salt, .6Gm Fiber
Catfish Fillet
Ingredients: (Buy Only Frozen Fillets NOT Nuggets) Quantity: 3 Fillets
(Sliced Swiss Cheese) Quantity: 3 Slices
(Canned Pasta Sauce, Super Chunky With Mushrooms And Spices) Quantity: 3 TBSP
(Lemon Pepper Seasoning) Quantity: A Few Sprinkles
Directions: Thaw Out 3 Fillets In Hot Tap Water, Spray A Skillet Generously With Extra Virgin Olive Oil, Place Fillets Onto Skillet And Sprinkle With Lemon Pepper Seasoning
Cook On High Heat For No Longer Than 2.5 Minutes and Turn Over, Then Lay The Cheese Slices Onto Each Fillet And Cook For About 2 More Minutes
Plate Up And Add A Spoonful Of Pasta Sauce Onto Each Fillet
Finally: Serve Eat And ENJOY!
Food Values: (Makes 3 Fillets); 3 Fillets Yield Approximately 630 Calories, 3Gm Sugar (Natural), 0Gm Sugar (Added); 630Mg Salt, 0Gm Fiber, 5Gm Sat Fat
Chicken Veggie Soup
Ingredients: (Use ONLY Frozen Bagged Chicken White Meat Tender Fillets) Quantity: 3 Fillets
(Canned Sliced Carrots In Water Only) Quantity: 1 Can 14oz
(Canned Cut Green Beans In Water Only) Quantity: 1 Can 14oz
(Chopped Onion) Quantity: 1 Small
(Chicken Broth, Reduced Sodium) Quantity: 4 Cups
Directions: Thaw Out 3 Fillets In Hot Tap Water, Cut Into Small Bite Size Pieces, Spray A Skillet Generously With Extra Virgin Olive Oil, Place Chicken Pieces Onto Skillet And Sprinkle With Your Favorite Seasoning
Cook On High Heat For No Longer Than 1.5 Minutes And Scramble Over To Other Side And Cook For Another 1.5 Minutes
Add All Ingredients Together In Large Pot, Warm Up But Do Not Boil
Finally: Serve Eat And ENJOY!
Food Values: (Makes 6 Cups); 1 Cup Yields Approximately 80 Calories, 3Gm Sugar (Natural), 0Gm Sugar (Added); 450Mg Salt, 3.3Gm Fiber
