Part 4 in a Special Health Series for NurseZone
By Holly Mosier, health expert and author of Stress Less, Weigh Less
March 12, 2012 - Over the last three articles in our health series, we went through my three-part plan: first, reduce stress to put an end to out-of-control appetite and cravings. Next, revamp the way you’re eating, so you’re not only satiated, your blood sugar levels are steady and your energy is high. Then, revamp your exercise to make it quick and wickedly effective.
But without fast and easy recipes, you might find yourself tempted to head for the fast-food drive-through after completing a tough, 12-hour shift!
Let’s remedy that.
As with my eating and exercise, if a recipe is difficult or time consuming, I won’t do it. I will never consistently stick to any eating program that requires me to eat out of a box, or follow detailed recipes and use ingredients my family and I aren’t used to. Simple is my mantra. All of my recipes use five ingredients or less (excluding salt, pepper and cooking spray); plus they are family-friendly and filling.
Here, I’ll share one of my breakfast, lunch and dinner recipes so you can test how fast, easy and filling healthy eating can be. You can find more recipes on my website and in my book.
Breakfast: Holly’s Cottage Cheese Berry Delight
(Approximately 250 calories)
Holly's Cottage Cheese Berry Delight
1 cup low-fat cottage cheese
sweetener (like Splenda)
1/2 cup fresh berries
Measure 1 cup of low-fat cottage cheese into a bowl. Add approximately ½ cup of berries of your choice, such as strawberries or blueberries. Sprinkle Splenda and cinnamon over the top and serve. I particularly like this recipe because you can take it to work, and it includes cinnamon (which helps keep blood sugar levels steady).
Lunch: Holly’s Terrific Tuna Sandwich
(Approximately 490 calories)
- 1 can tuna packed in water
- 1 tbsp reduced-fat canola mayonnaise
- 1 medium apple
- lemon juice, to taste
- 2 slices whole-grain bread
- garlic salt, to taste
Drain the water from a can of tuna; empty the tuna into a small bowl. Finely chop half of a medium-sized apple and stir into the tuna. Add 1 level tablespoon of canola mayonnaise (the reduced-fat versions taste great and save calories), plus lemon juice and garlic salt to taste. Use 2 slices of whole-grain bread. This tastes best if you toast the bread. To cut the calories, use only 1 slice of bread and eat open-faced, or stuff into half a pita.
Dinner: Holly’s Cheesy Chicken
(Makes 2 servings, approximately 425 calories each)
Holly’s Cheesy Chicken
- 2 boneless, skinless chicken breasts
- 2 Tbsp bread crumbs
- 2 slices Swiss or provolone cheese
- splash of wine
- 1/2 cup cream of chicken soup or cream of mushroom soup
This entrée is quick, easy, and delicious. I serve it to dinner guests. Preheat the oven to 375°F. Spray a baking dish with cooking spray. Place boneless, skinless chicken breasts in the baking dish. Place 1 slice of Swiss or provolone cheese on top of each chicken breast. (Reduced-fat Swiss cheese works well and cuts about 30 calories per slice.) Spoon ¼ cup of either cream of chicken soup or cream of mushroom soup over each breast. Sprinkle 1 level tablespoon of bread crumbs over each chicken breast, then pour a splash of wine over the top of each. I use about an ounce per breast and have used both red and white wine. Bake for approximately 1 hour, or until done. Delectable!
About the Author:
Holly Mosier is a healthy-lifestyle expert and author of Stress Less, Weigh Less, as well as a lawyer, business owner, mother and wife.
See all four articles in this special health series on NurseZone:
Part 1: Reduce Your Stress
Part 2: Revamp the Way You’re Eating
Part 3: Revamp the Way You’re Exercising
Part 4: Easy, Healthy Recipes (Five Ingredients or Less!)
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