I need to lose weight, but I don't know how to cook

[Droopy]

I started working out last week and I've worked myself pretty hard, but I've come to the realization that I need to do something about my diet. As you can imagine I eat out a lot. The only time I get a home cooked meal is when I go over to realtives' houses and have dinner with them. I would like to learn how to cook, but between working out and working at my job I don't really have a whole lot of time except on the weekend. What are some tips that you could give me about eating healthy while eating out all the time? I don't usually eat at expensive places. The most I'll spend on a meal is about $15 and it's usally a big meal and that is all that I will have to eat for the day aside from a snack later on in the evening.

On edit: I lost 2 pounds last week.

[mike_c]

1. here's something easy that I eat frequently....

It only takes a few minutes to prepare. I freeze the chicken breasts individualy, then take one out in the AM to thaw while I'm at work.

1 chicken breast half (I use boneless, skinned)
garlic pepper, cajun seasoning, etc.
1 or 2 shallots, chopped
1 or 2 baby portabello mushrooms, sliced
1 tsp capers
1 tsp extra-virgin olive oil
1 cup chicken stock (I use low salt)
1 Tbsp balsamic vinegar (use the best you can find)
2 cups of mixed fresh veggies or 4 cups chopped swiss chard
lemon or lime wedges

Season the chicken breast with garlic pepper and cajun seasoning, or any dry seasonings you like. Brown on both sides in a hot skillet with the olive oil, shallots, mushrooms, and capers. Add the chicken stock and balsamic vinegar. Cover loosely, reduce the heat, and simmer over medium low heat until the stock is ALMOST evaporated. Add the veggies during this reduction-- earlier for longer cooking veggies and later for shorter cooking ones (or just put them all in once the stock begins to simmer if you just want 'em "cooked", but I'd recommend you learn the optimal cooking times for your favorite vegetables-- you can always add a small amount of water to extend the cooking time if you put the veggies in too late). This is the moderately tricky part-- you want to reduce the stock until it is thick and brown-- literally almost dry-- but NOT burn it. You'll just have to keep an eye on the skillet during the last 10 minutes or so, stir ocassionally to prevent burning (and coat the veggies), and watch the heat. Season with salt and pepper, and serve with lemon or lime wedges to squeeze over. Serves one. I usually have a green salad on the side.

This one skillet braised meat and veggies dish can be endlessly varied. Use chicken, salmon fillets, pork chops, lamb chops, or a few meatballs. You can use just about ANY combination of veggies or greens. Add a touch of soy sauce to the braising liquid (not much though-- it gets too salty), or a tablespoon of fish sauce instead of the balsamic vinegar, or a splash of white wine (the alcohol simmers out). Add minced garlic to the initial saute. Chopped olives with pimentos. Season with a small amount of minced fresh herbs.

It's super easy to prepare. I often get home too tire to do much cooking, so this is a real plus. And it's a good, healthy meal cooked from real food.

[mike_c]

2. here's another-- even easier and it's what's for dinner tonight....

I buy these frozen lasagna roll-ups at Safeway, but I'm sure that there are other brands. Each is a lasagna noodle rolled around a cheese filling. They come 8 to a package. I also buy pre-made frozen meatballs at Costco-- these are like "cocktail meatball" size, about as big around as a quarter. Finally, I buy a locally made marinara sauce with artichokes and olive that I really like, but any spaghetti sauce you like will work. It keeps in the refrigerator as long as you use up the jar in a reasonable amount of time (a couple of weeks is common for me).

Preheat the oven to 400 F. Put about 1/3 to 1/2 cup of sauce in the bottom of a small oven-proof baking dish with a lid. Put one frozen lasagna roll and 4 meatballs on top of the sauce, then add another 1/2 cup or so of sauce on top. Drizzle with a Tbsp of balsamic vinegar, season with salt and pepper, and bake for 35-40 minutes. Transfer to a plate and grate some fresh parmesan cheese on top. Serve with a green salad. Serves one.

REALLY easy-- prep time is a minute or two to fetch everything from the freezer. I have one baking right now while I'm posting this. Let's see, it's about 210 calories for the meatballs, 150 cal. for the lasagna roll, 100 cal. for the sauce, 10 cal. for the vinegar, and I'll estimate 50 cal. for the cheese on top. Call it a little over 500 cal for the single serving, plus your salad. Of course, you can stretch this further with an extra meatball or two, or a vegetable on the side (but that will add calories-- this is really convenience food more than anything else, but since yuo make it, you control the portion size).

[Droopy]

3. Thanks for the recipes, mike

They sound good.

[lavenderdiva]

4. Yummy! yummy, yummy!!!

mike_c those recipes sound scrumptious and so easy! do you have any more you could share with us? perhaps you could start your own thread? I am definitely going to try both of the recipes you share in this thread... They sound easy and delicious to boot!

[Cathyclysmic]

5. Do you like mexican?

This is really easy,and everyone I've ever made it for loves it.

Quesadillas

In a large bowl combine

one can of black beans
one can of ro-tel tomatoes and green chiles(this is in your local mexican or goya section of the grocery store-hot or mild, your pick)
one can of mexi-corn(literally, that's what it is called....delmonte makes it or something)
onion and green peppers,sauteed (just chop and cook with a little oil over medium heat until the onions are clear)

shreaded cheese...the mexican kind is good, or monteray jack if you are feeling fancy :7

tortilla shells...it's next to the eggs and cheese in the grocery store


so, if you can make an omelette, you can do this...if you can't make an omelette I can show you...it's easy


so take a pan with no grease in it, on low medium heat. Put one tortilla shell in there. Toast one side then flip it over. Then put the cheese on, just to layer/coat the tortilla. Add a scoopful of the veggie concoction. When the cheese has melted, fold the tortilla in half and dinner is served.


As you may have noticed...you have alot of the veggie concoction left over...not to fear!...it is great on tacos, throw some in an omelette. I make up yellow/saffron rice and throw the veggies in(in the goya section, also) with some chicken it's a good meal. Also for a snack, Brian takes store bought salsa and the veggie mix and mixes it half and half and eats it with tortilla chips. Makes the salsa a little healthier!

Is that easy? If I think of any other easy ones, I will let you know.

[DemExpat]

10. Lots of almost instant Mexican meals.

Bean burritos:
Warm flour tortillas in a hot skillet or in the microwave, fill with warmed up hot refried beans ( canned in Mexican food section), sprinkle with chopped onion and grated cheese, spoon on some salsa and some (light) sour cream......roll up and eat with a nice green salad.

hmmmmmmm


Chicken or Beef fajitas:
In a skillet sautee strips of chicken breast (or minute steak) in olive oil.
Add 1 package of Mexican fajita seasoning mix mixed with a little water, cook on farily high heat, stirring, a few minutes.
Add a couple of sliced in chunks onions and sliced red, green, and yellow bell peppers, cook a few muinutes only until crisp/tender.

Heat flour tortillas in a skillet one by one or in the packaging in the microwave.
Fill with fajita mixture and dolop with sour cream (light) or Greek yogurt and enjoy.

DemEx

[Cathyclysmic]

13. I think anyone who is afraid of cooking

can whip up Mexican/tex-mex meals...and they are really good and not too bad on calories if you are careful

Thanks for the info!

[Cathyclysmic]

6. by the way, congrats!

ok...mock philly cheese steak hoagies

Don't let the word mock scare you...these are great, I crave them they are that good.

so you need

hoagie buns
portobella mushrooms (The big ones, the size of you hand)
onions
green peppers
provolone cheese slices
optional..steak sauce

chop onions and green peppers, saute with a little oil until a little soft, then add the sliced porto bella mushrooms. If you have any dark beer, throw about 1/4 (a shot) in. cook until nice and soft put in the hoagie roll and add cheese.

yummy!

[Droopy]

7. Thanks for the recipes, Cathy

They both sound delicious.

[Cathyclysmic]

8. I had a friend that always traveled for work

she just forced herself to get a salad everytime she ate out. boring, yes, but I went to north carolina with her for a week when I was doing weight watchers...I gained and she actually lost weight that week.

[DemExpat]

9. Sweet and sour chicken and veggies - quick, hearty and good.

Good leftover, too.

Cook (brown) rice until done. (1 cup uncooked in 2 cups boiling salted water for 45 minutes)

In a wok or skillet, sautee cut up pieces of chicken breast for a few minutes until browned in a little olive oil.

Add lots of chopped, fresh veggies:
1-2 onions
2 cloves garlic, chopped
1 cup sliced carrots,
4 cups chopped broccoli
1 red and/or 1 green bell pepper, chopped

(I like my veggies in this meal in large chunks)

Cook til just tender, yet crunchy.

In a bowl, combine sauce ingredients:
1 cup canned pineapple juice from a 20 ounce can pineapple chunks in own juice
1/3 cup brown sugar
1/4 cup apple cider vinegar
2 1/2 tablespoons of soy sauce
2 tablemspoons of cornstarch
Hot red chile pepper (dried and crushed, paste, of fresh, chopped fine) to taste.

Stir all the ingredients well in bowl. Add this to the chicken/veggies in the pan along with the pineapple chunks. and cook, stirring, until thickened.

Serve over hot rice.

[DemExpat]

11. If you like fish

Take any white fish fillet (frozen or fresh) and place in greased oven dish.

Top (cover the fish) with your favorite salsa. (or a can of chopped tomatoes is good too with fresh or dried Italian herbs like basilicum, oregano........ or even lots of grated (reduced fat) cheese)

Cover with foil and bake about 30 minutes in hot oven.
Salt and pepper if needed.

Serve with any potato, rice, bread or cooked pasta with any cooked veggies on the side and/or a large salad.

"Instant" healthy meal!

DemEx

[Droopy]

12. Thank you Demex

I appreciate the recipes.

[MissMillie]

14. marinade and grill.... especially this time of year

almost anything tastes good w/ marinade. You can make your own or buy some at the store in envelopes (you add oil, water, etc.) or in a bottle.

Then just throw it on the grill. Chicken breast, tuna steak, pork tenderloin, lean beef, salmon fillets, shrimp on skewers.... all really good. Serve w/ a green salad or some grilled or steamed veggies.

www.foodnetwork.com has some good recipes. So does www.epicurious.com

[all.of.me]

15. i make a salad a full meal

i fill a big bowl with lettuce and add sliced ham or turkey, or leftover chicken (i buy a whole chicken that is already cooked, and our family snacks on it). slice some cheese, grate some carrots, red cabbage, hard-cooked egg, sunflower seeds or sliced almonds, tomato (i will put a whole tomato in sometimes!), raw or cooked and chilled broccoli or cauliflower, celery, marinated artichoke hearts, avocado - the options are endless. i usually use whatever is in the fridge, but i do try to keep things on hand, because it's a quick meal when i'm hungry and tempted to eat anything in sight!

to lower the calories, use oil and vinegar instead of salad dressing, which tends to have sugar in it. sprinkle the oil on and toss, then do the vinegar.