Eggy B-fast Stuffed Mushrooms
Breakfast invaded dinner a long time ago — now stuffed mushrooms are moving into the a.m.! This is one tasty takeover…
SOURCE: Hungry Girl, Inc. © 2012 Hungry Girl.
MAKES TWO SERVINGS
Ingredients:
- 2 large portabella mushrooms, stems chopped and reserved
- 2 slices center-cut bacon or turkey bacon
- 1 cup fat-free liquid egg substitute (like Egg Beaters Original)
- 1 tsp. dried minced onion
- 1/4 tsp. chopped garlic
- 1/8 tsp. salt
- Dash black pepper
- 1 wedge The Laughing Cow Light Creamy Swiss cheese, room temperature
- 1/4 cup shredded reduced-fat cheddar cheese
- Optional topping: chopped chives
Directions:
- Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
- Place mushroom caps on the sheet, rounded sides down. Bake until tender, 16 – 18 minutes. Leave oven on.
- Meanwhile, prepare bacon in a skillet or in the microwave. (Refer to package for cook time and temperature.)
- In a medium bowl, whisk egg substitute, onion, garlic, salt, and pepper.
- Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir chopped mushroom stems until softened, 3 – 4 minutes. Add egg mixture and scramble until fully cooked, 3 – 4 minutes.
- Break bacon and cheese wedge into pieces and add to the skillet. Continue to scramble until cheese has melted and is evenly mixed, about 1 minute.
- Blot away excess moisture from mushroom caps. Divide egg mixture between the caps and sprinkle with shredded cheese. Bake until shredded cheese has melted, 2 – 3 minutes. Eat!
PER SERVING (1/2 of recipe, 1 large mushroom):
Calories: 174
Fat: 6g
Sodium: 732mg
Carbs: 7.5g
Fiber: 1g
Sugars: 3.5g
Protein: 21g
“STUFFED MUSHROOMS ARE THE NEW CUPCAKES, PEOPLE.” -Hungry Girl
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7 Simple Weight-Loss Tips by Dr. OZ
You know a question I get asked most? I mean besides, “How do I live longer?” and “Doc, is a cursive-Q-shaped poop acceptable?”
Yep, you got it: How do I drop pounds?
And I have to tell you, this time of year, it has to be one of the toughest questions around. You’re faced with the triumvirate of temptations in just a short span—bite-sized Halloween candy by the bucketful, then what seems to a be a 40-million-calorie Thanksgiving dinner, followed by a month of parties, meals, and more sweets than you know what to do with.
So in the face of the furious few months, anybody who’s trying to lose weight has to be up front about goals and expectations. Maybe you’re not going to lose as much as you want right now. Maybe it’s ok to indulge in Aunt Edna’s amazing pie (but just a little). Maybe your expectations should be about winning as many minor dietary battles as you can to get you through a rough stretch.
If that’s the case, as I believe it is with most folks who try to lose weight during the holidays, your strategy should be about finding places where you can make good, smart decisions that will keep you satisfied and ready to take on another day.
Quick Tips to Keep of the Pounds
- Download an app that allows you to track calories (or keep a food journal). Just that little sense of accountability to yourself will pay huge dividends when you’re face-to-face with 3,000 cheese cubes.
- Six of you out for a holiday celebration? Order one dessert and six forks. One or two bites? Not the problem. Twelve can be.
- End a meal with a glass of wine. It’s sweet, it’s not as caloric as some desserts and it lasts longer, helping you feel more satisfied.
- Pile the plate with turkey. Besides it being a source of lean protein, it also helps increase serotonin, which can help you improve mood and resist cravings.
- Perhaps your most powerful pre-party weapon is a handful of nuts and a big glass of water. Together, they’ll curb hunger and make you less likely to dive head first into a bowl ranch dip.
- Change up your snack routine. Instead of a bag of [anything you’re going to eat 50 of], try a cup of Greek yogurt mixed with a few berries a little 100% whole grain cereal.
- Before a big meal or party, take a 30-minute walk. It’s a reminder to your body that you’ve treated it right—and you’ll want to continue to do so.
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Further Evidence That Eating Slower Reduces Food Intake
Article Date: Nov 11, 2011
Two new studies by researchers at the University of Rhode Island are providing
additional insights into the role that eating rate plays in the amount of food
one consumes. The studies found that men eat significantly faster than women,
heavier people eat faster than slimmer people, and refined grains are consumed
faster than whole grains, among other findings.
Kathleen Melanson, URI associate professor of nutrition, along with graduate students Emily Ponte and Amanda Petty, presented their research at the annual meeting of The Obesity Society in Orlando this month.
In one laboratory study, which validated that self-reported eating rates reflect
an individual’s actual eating rate, Melanson and her lab team found that fast
eaters consumed about 3.1 ounces of food per minute, medium-speed eaters
consumed 2.5 ounces per minute, and slow eaters consumed 2 ounces per minute.
This work is the first to validate self-reported eating rates that have been
used in large population studies, which have shown relationships between eating
rate and body weight.
The researchers also found what Melanson described as “very strong gender
differences” in eating rates. At lunch, the men consumed about 80 calories
per minute while the women consumed 52 calories per minute.
“The men who reported eating slowly ate at about the same rate as the
women who reported eating quickly,” said Melanson, director of the URI
Energy Balance Laboratory.
The second study, which examined the characteristics associated with eating
rates, found a close association between eating rate and body mass index (BMI),
with those individuals with a high BMI typically eating considerably faster
than those with a low BMI.
“One theory we are pursuing is that fast eating may be related to greater
energy needs, since men and heavier people have higher energy needs,” said
Melanson.
In what Melanson called her favorite result, the study also found that the test
subjects consumed a meal of whole grains – whole grain cereal and whole wheat
toast – significantly slower than when eating a similar meal of refined grains.
“Whole grains are more fibrous, so you have to chew them more, which takes
more time,” she said.
According to Melanson, these studies have raised a number of additional
questions that she intends to pursue with future research.
“When you talk about eating rate, you have to talk about eating
techniques,” she explained. “It’s not just about how long it takes
you to eat, but how you eat.”
She plans to study specific slow-eating techniques to see how they may affect
appetite and weight loss. She will also examine other factors that might
influence eating rate in daily life.
“We also want to recruit fast-paced eaters with a high BMI, teach them how
to eat slowly, and see what role that might play in weight management,”
Melanson said.
While the link between eating rate and obesity is still being studied, Melanson said that
her research has demonstrated that eating slowly results in significantly fewer
average calories being consumed.
“It takes time for your body to process fullness signals,” she
concluded, “so slower eating may allow time for fullness to register in
the brain before you’ve eaten too much.”
The latest research follows up on a landmark 2007 study conducted by Melanson
that was the first to confirm the popular dietary belief that eating slowly
reduces food intake. That study found that women who were told to eat quickly
consumed 646 calories in nine minutes, but the same women consumed just 579
calories in 29 minutes when encouraged to pause between bites and chew each
mouthful 15 to 20 times before swallowing.
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Zesty Hot Holiday Broccoli Dip
Get ready for a dip substitute that tastes great but is much better for you than the normal holiday dips. Make your parties healthy ones!
25 Servings
Ingredients
- 1 cup light Miracle Whip
- 10 oz Broccoli, chopped, plain, frozen , thawed and well drained
- 2 oz Pimientos, canned, whole , drained (1 jar)
- 1/2 cup grated Parmesan cheese
- 1 cup Cheese, mozzarella, reduced fat, shredded , divided
Directions
- Preheat oven to 350 degrees F. In a bowl, mix together dressing, broccoli, pimientos, Parmesan cheese, and 1/2 cup of mozzarella cheese.
- Turn into a 1-quart baking dish, and spread evenly
- Bake 20 to 25 minutes, until heated through. Add the remaining 1/2-cup of mozzarella cheese to top of dip.
- Bake another 5 minutes, until mozzarella cheese is melted. Serve with crackers.
Additional Information
When serving dip, use a reduced fat baked cracker, or water cracker. For really healthy eating use thinly sliced zucchini squash or English cucumbers instead of crackers.
Nutrition Facts
Serving Size: 2 tbsp | Makes 25 servings
Amount Per Serving
Calories 47.9
Total Carbs 2.3g
Dietary Fiber 0.3g
Sugars 1.2g
Total Fat 3.2g
Saturated Fat 1.2g
Unsaturated Fat 2.1g
Potassium 4.7mg
Protein 2.6g
Sodium 158.9mg
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Spicy Red Snapper
Try this wonderfully spiced fish!
With just 10 minutes of prep time and 10 minutes of cook time, you can be enjoying this tasty dish in no time at all. The below recipe serves 4.
Ingredients:
- 1 lb red snapper (fresh or frozen)
- 2 tbsp fresh lime juice
- 1/2 tsp paprika
- 1/4 tsp salt
- 1/4 tsp ground ginger
- 1/4 tsp black pepper
Directions:
- Rinse fish and pat dry with paper towels. Cut fish into four servings. Brush lime juice on top of fish.
- In a small bowl, combine paprika, salt, ginger, and black pepper; rub onto fish. Arrange fish in a baking pan. Bake uncovered at 450 degrees F for 10-15 minutes or until fish flakes easily when tested with a fork.
Nutrition Facts:
Amount Per Serving:
Calories: 250.6
Total Carbs: 0.9 g
Dietary Fiber: 0.2 g
Sugars: 0.2 g
Total Fat: 3.4 g
Saturated Fat: 0.7 g
Unsaturated Fat: 2.7 g
Potassium: 1,046.8 mg
Protein: 50.8 g
Sodium: 304.1 mg
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