Meta tags:

Headings (most frequently used words):

2009, july, june, monday, sunday, delicious, nutritious, wednesday, 22, 20, 13, 12, 28, saturday, 27, thursday, 25, the, inspiration, email, address, know, what, you, are, eating, must, have, labels, blog, archive, new, ideas, welcome,

Text of the page (most frequently used words):
calories (80), and (72), the (71), you (36), for (29), chicken (28), minutes (25), with (23), add (21), cook (20), was (16), about (16), ideas (15), are (15), time (15), comments (15), this (13), your (12), sauce (12), cup (12), pizza (11), posted (11), total (11), like (11), nut (10), just (10), spray (10), until (10), more (10), beans (10), 2009 (9), labels (9), per (9), pepper (9), can (9), del (9), little (9), salad (9), pasta (8), dinner (8), that (8), green (8), bowl (8), directions (8), prep (8), place (8), tomatoes (8), bread (7), delicious (7), meal (7), out (7), make (7), from (7), cooking (7), stir (7), teaspoon (7), use (7), bbq (7), tbsp (7), have (6), nutritious (6), all (6), serving (6), over (6), let (6), top (6), oven (6), but (6), enjoy (6), salt (6), oil (6), potatoes (6), fish (6), july (5), food (5), what (5), eat (5), good (5), bud (5), longer (5), pan (5), juice (5), serves (5), min (5), only (5), lettuce (5), small (5), cover (5), some (5), steaks (5), olive (5), couscous (5), june (4), blog (4), oriental (4), lunch (4), italian (4), great (4), welcome (4), than (4), them (4), vegetable (4), vegetables (4), onions (4), hot (4), rice (4), tender (4), sugar (4), chopped (4), mix (4), cheese (4), bake (4), depending (4), slices (4), plus (4), easy (4), whole (4), when (4), done (4), fresh (4), don (4), black (4), ranch (4), pour (4), amount (4), salsa (4), new (4), how (4), grill (4), tsp (4), baking (4), water (4), 110 (4), week (4), medium (4), season (4), parsley (4), mixture (4), lemon (4), mexican (3), low (3), recipes (3), less (3), here (3), love (3), not (3), tomorrow (3), bell (3), snow (3), peas (3), skillet (3), pink (3), pineapple (3), heat (3), stirring (3), powder (3), tablespoons (3), brown (3), cubed (3), sit (3), using (3), flour (3), below (3), really (3), too (3), southwest (3), parmesan (3), romaine (3), mozzarella (3), sliced (3), cut (3), corn (3), dressing (3), light (3), buy (3), sirloin (3), store (3), brand (3), 100 (3), each (3), loaf (3), preheat (3), large (3), ingredients (3), into (3), since (3), recipe (3), marinade (3), our (3), mashed (3), sunday (3), baked (3), put (3), tortilla (3), inch (3), combine (3), dish (3), tilapia (3), archive (2), turkey (2), snack (2), salads (2), dessert (2), beef (2), know (2), eating (2), com (2), there (2), who (2), take (2), things (2), family (2), few (2), likes (2), meals (2), choose (2), feel (2), free (2), post (2), everyone (2), see (2), substitute (2), package (2), frozen (2), desired (2), step (2), above (2), reserved (2), chunks (2), remove (2), together (2), ketchup (2), chili (2), worcestershire (2), set (2), aside (2), drain (2), such (2), minute (2), red (2), boneless (2), skinless (2), breasts (2), clean (2), slice (2), were (2), both (2), wheat (2), crust (2), soft (2), healthy (2), usually (2), roma (2), pepperoni (2), shredded (2), cubes (2), next (2), middle (2), then (2), cool (2), want (2), favorite (2), get (2), would (2), while (2), petite (2), 140 (2), note (2), bananas (2), mash (2), stand (2), eggs (2), well (2), remaining (2), foil (2), pans (2), banana (2), cups (2), takes (2), choice (2), makes (2), will (2), give (2), container (2), lawry (2), left (2), high (2), pot (2), boil (2), obviously (2), check (2), butter (2), milk (2), bottle (2), steak (2), bottom (2), last (2), two (2), breast (2), sprinkle (2), flavor (2), monday (2), pastina (2), any (2), 400 (2), diced (2), onion (2), garlic (2), ounce (2), flat (2), leaf (2), ground (2), crumbs (2), cooked (2), drizzle (2), tablespoon (2), arrange (2), fillets (2), almonds (2), sun (2), dried (2), cumin (2), skip (2), sandwiches, cereal, breakfast, measureing, must, search, gmail, send, email, address, created, searching, calorie, collection, friends, found, web, chef, health, nutritionist, girl, stay, shape, doesn, spend, hours, preparing, elaborate, learned, making, choices, having, share, happy, inspiration, subscribe, atom, home, older, posts, kim, 466, medley, peppers, proceed, tip, again, needed, serve, crisp, constantly, reserve, tabasco, 200, dole, 105, scallions, coarsely, pound, figures, spicy, fry, thursday, room, temperature, roll, counter, instead, mess, stone, spread, toppings, whatever, combo, veggies, had, 450, may, need, 178, grand, 444, awesome, skeptical, super, ordering, cheap, probably, cost, problem, wanted, filled, ate, rest, today, kraft, caesar, vinaigrette, tomato, hormel, fancy, 160, zucchini, dough, trader, joe, 1120, freak, 304, marinate, move, right, chop, plate, already, another, taco, seasoning, creation, inspired, idea, southwestern, planning, fantastic, amazed, watching, tell, made, entirely, himself, temple, trip, ladies, guy, becoming, quite, rumbi, island, 120, 125, depends, saturday, should, provide, equal, between, 325, 350, cooks, electric, mixer, hand, applesauce, beat, thoroughly, batter, exact, find, these, evenly, heavier, yeast, metal, seems, never, coated, nonstick, wooden, toothpick, inserted, center, comes, before, removing, wire, rack, soda, vanilla, extract, 800, apple, healthier, 774, ripe, 420, loafs, listed, entire, panic, 377, tupperware, long, even, overnight, local, figure, couple, meat, added, ready, fire, george, foreman, wash, glass, adding, bit, create, steam, lid, microwave, also, same, follow, instructions, prepackaged, vary, nutritional, whether, potato, calorieking, options, personally, often, hard, homemade, harder, judge, etc, packaged, flakes, quick, yum, exactly, taking, because, could, prepared, idahoan, optional, likely, grilling, 4oz, lean, 212, finally, removed, scroll, down, read, message, sorry, haven, anything, town, weeks, ago, kind, crazy, hopefully, soon, life, balance, pace, uncooked, 150, 432, 468, fill, side, his, inside, one, very, almost, every, several, variations, always, avocado, sour, cream, gotta, tacos, clove, minced, 123, 280, kosher, freshly, grated, 371, degrees, bring, salted, occasionally, mixing, meanwhile, saute, through, canned, buttered, dot, bits, golden, used, original, think, kick, hates, impressed, mediterranean, single, layer, around, 375, taste, rachael, ray, submitted, bethany, struthers, website, 407, slivered, 170, finely, extra, virgin, 180, thinly, 390, fare, exchange, thin, delicate, white, snapper, sole, servings, talapia, wednesday, sidebar, main, twitter, backgrounds, blogger, templates, pyzam,

Text of the page (random words):
delicious n nutritious pyzam com blogger templates and twitter backgrounds skip to main skip to sidebar delicious n nutritious wednesday july 22 2009 talapia baked with couscous by rachael ray submitted by bethany struthers prep time 15 min cook time 20 25 min servings 2 recipe on the website makes 4 ingredients 5 oz of couscous 407 calories 1 4 cup slivered almonds 170 calories 1 t sun dried tomatoes finely chopped 10 calories 1 teaspoon ground cumin 0 calories salt and pepper 0 calories 1 1 2 t plus 1 tablespoons extra virgin olive oil 180 calories 1 tsp fresh lemon juice plus 1 lemon thinly sliced 13 calories two 6 8 ounce tilapia fillets 98 calories each 1 1 2 tablespoons chopped flat leaf parsley 0 calories total 390 calories per serving fare exchange substitute any thin delicate white fish such as red snapper or sole for the tilapia directions preheat the oven to 375 in a large bowl combine the couscous almonds sun dried tomatoes and cumin and season to taste with salt and pepper stir in the 1 4 cup olive oil and the lemon juice drizzle 1 tablespoon olive oil over the bottom of a 9 by 13 inch baking dish arrange the tilapia fillets in a single layer in the dish season with salt and pepper and drizzle with the remaining 1 tablespoon olive oil cover the fish with the couscous mixture and arrange the lemon slices on top pour 2½ cups water around the fish cover with foil and bake until tender about 25 minutes top with the parsley note we used original couscous i think next time i d use a mediterranean flavor or some season all on the fish to give it a little kick but the fish was so tender bud hates fish and he was really impressed posted del n nut at 6 34 pm 0 comments monday july 20 2009 italian baked chicken pastina prep time 15 min cook time 35 min ingredients 1 cup pastina pasta or any small pasta 400 calories 1 2 cup cubed chicken breast 1 inch cubes 100 calories 1 2 cup diced onion about 1 2 a small onion 0 calories 1 clove garlic minced 0 calories 1 14 5 ounce can diced tomatoes with juice 123 calories 1 cup shredded mozzarella 2 milk 280 calories 1 4 cup chopped fresh flat leaf parsley 0 calories 1 4 teaspoon kosher salt 0 calories 1 4 teaspoon freshly ground black pepper 0 calories 1 4 cup bread crumbs 110 calories 1 4 cup grated parmesan 100 calories total 371 calories per serving directions preheat the oven to 400 degrees f bring a medium pot of salted water to a boil over high heat add the pasta and cook until just tender stirring occasionally about 5 minutes drain pasta into a large mixing bowl meanwhile put the olive oil in a medium saute pan over medium heat add the chicken and cook for 3 minutes add the onions and garlic stirring to combine and cook until the onions are soft and the chicken is cooked through about 5 minutes more put the chicken mixture into the bowl with the cooked pasta add the canned tomatoes mozzarella cheese parsley salt and pepper stir to combine place the mixture in a buttered 8 by 8 by 2 inch baking dish in a small bowl mix together the bread crumbs and the parmesan cheese sprinkle over the top of the pasta mixture dot the top with small bits of butter bake until the top is golden brown about 30 minutes posted del n nut at 7 04 pm 0 comments labels dinner ideas italian pasta monday july 13 2009 chicken tacos prep cook time 15 20 minutes serves 1 i obviously make more when i cook for both of us 2 to 3 oz boneless skinless chicken breast cubed 50 to 76 calories 1 life balance flour tortilla 110 calories 2 tbsp of pace medium salsa 10 calories 1 2 c brown rice uncooked i use minute or store brand 150 calories 1 2 c black beans 110 calories 1 4 c romaine lettuce 2 calories total 432 468 calories if you use more chicken directions spray pan with cooking spray and add chicken sprinkle with all season for some flavor if you like and cook until chicken is no longer pink fill up your tortilla with chicken lettuce and salsa you can add some rice and beans to your tortilla or just eat it on the side that s what i like bud likes his inside enjoy comments this is one of our very favorite meals we eat it almost every week it s so easy and healthy there are several variations you can do and you can always add tomatoes avocado and sour cream if you d like as well gotta love mexican food posted del n nut at 10 18 pm 0 comments labels chicken dinner ideas mexican sunday july 12 2009 new ideas hi everyone sorry that i haven t posted anything new for a while we were out of town two weeks ago and then this last week was kind of crazy hopefully i ll have some new ideas for you soon have a great week posted del n nut at 6 45 pm 0 comments sunday june 28 2009 welcome i m finally done welcome to delicious n nutritious i ve removed all of my post from our family blog and put them here scroll down to the bottom to read my welcome message and see all of the recipes from this last week enjoy posted del n nut at 5 19 pm 0 comments petite sirloin steak green beans prep time 15 30 minutes serves 2 2 4oz sirloin steaks lean 212 calories each 1 bottle of marinade of your choice optional 20 calories not for the whole bottle but for the amount likely left on steak at grilling time 4 oz fresh green beans 35 calories 1 2 c prepared idahoan mashed potatoes 110 calories total 377 calories directions place steaks in a tupperware container and let sit for as long as you like even overnight we like to use lawry s marinade or our local store brand lawry s is about 5 calories per tbsp since you are just using it as a marinade i figure only a couple tbsp are left on the meat when you grill so i added 20 calories to the recipe when you are ready to cook fire up your george foreman grill the steaks usually take about 15 minutes on the grill depending on how done you like it wash and cut the green beans and place them in a glass container adding just a little bit of water to create steam and cover with a lid cook on high in the microwave for about 3 5 minutes you can also cook in a pot and boil about the same amount of time follow instructions for prepackaged mashed potatoes or cook you potatoes how you like enjoy comments great sunday dinner this meal will obviously vary depending on the steaks you buy check your nutritional labels and whether or not you want to do mash potatoes or a baked potato use calorieking to check out your options i personally love mashed potatoes but it is often hard to make homemade if you are only cooking for 2 it takes longer and it is harder to judge the calories since you add butter milk etc the packaged flakes are so quick and easy just add water stir and let it sit and yum plus you know exactly the amount of calories you are taking in because this meal is low in calories you could choose to eat more potatoes green beans or add a salad too if you d like posted del n nut at 5 18 pm 0 comments labels beef dinner ideas banana bread prep time 20 25 minutes cook time 45 minutes makes 2 loafs calories listed below are for entire recipe so don t panic i will give per serving below 4 ripe bananas 420 calories 1 c sugar 774 calories ½ c apple sauce 50 calories takes the place of vegetable oil healthier choice 2 eggs 140 calories 2 cups flour 800 calories 1 tsp vanilla extract 0 calories 1 tbsp baking powder 0 calories 1 tsp baking soda 0 calories 1 tsp salt 0 calories total about 91 calories per slice note 1 loaf should provide 12 equal slices directions preheat oven to between 325 and 350 depending on how hot your oven cooks place bananas in a large bowl and mash with electric mixer or by hand stir in sugar and let stand for 15 minutes add applesauce and eggs and beat well add remaining ingredients and mix thoroughly pour batter into 2 foil loaf pans 8 x 3 7 8 x 2 15 32 to be exact i find that these cook more evenly for banana bread since it is heavier than a yeast bread in the metal pans the middle seems to never get done coated with nonstick cooking spray bake for 45 minutes or until a wooden toothpick inserted in the center of the loaf comes out clean remove from oven and let stand 10 minutes before removing from pan cool on wire rack enjoy posted del n nut at 4 42 pm 0 comments labels bread dessert snack saturday june 27 2009 southwest bbq chicken salad prep time 30 minutes serves 2 2 chicken breasts 100 calories each depends on the chicken you buy 4 c romaine lettuce 32 calories 1 3 c bbq sauce 125 calories 1 2 c corn 60 calories 1 2 c black beans 120 calories 4 tbsp southwest light ranch store brand 140 calories 2 roma tomatoes 32 calories total 304 calories per serving directions cut up chicken in small cubes place cut chicken in a bowl and cover with bbq sauce you can let this marinate for about 30 minutes or move right to the next step spray a skillet with cooking spray and add chicken and bbq sauce cook until chicken is no longer pink in the middle then set aside to cool for a few minutes chop lettuce and place on a plate cover with corn black beans and tomatoes add bbq chicken ranch dressing and enjoy if you already have light ranch and don t want to buy another salad dressing pour desired amount in a bowl and mix a little taco seasoning with it or add a little of your favorite salsa and pour on salad comments this was a new creation inspired by the delicious bbq chicken salad at rumbi s island grill it was bud s idea to get the southwestern light ranch i was just planning on using a little salsa but this was fantastic i was amazed how low in calories it would be so feel free to add some more beans and corn if you like or a little more dressing just don t over do it if you are watching what you eat this would make a great lunch too oh and i have to tell you that this meal was made entirely by bud himself while i was on a temple trip with the ladies what a guy he s becoming quite the cook tomorrow sirloin petite steaks green beans posted del n nut at 10 38 pm 0 comments labels chicken dinner ideas lunch ideas salads pepperoni vegetable pizza prep time 30 minutes serves 4 1 package of whole wheat pizza dough fresh easy or trader joe s 1120 calories don t freak out it s for the whole pizza 1 2 c pizza sauce 50 calories 1 2 c sliced tomatoes 16 calories 1 2 c sliced zucchini 9 calories 2 3 c fancy shredded mozzarella cheese 160 calories 17 slices of hormel turkey pepperoni 70 calories directions let pizza sit at room temperature for about 20 min roll out on counter using a little flour i like to spray a little cooking spray instead less mess to clean up and place on your pizza stone or pan spread pizza sauce on top add toppings you can use whatever combo of veggies you like this is just what we had and cheese bake at 450 for about 15 minutes may need longer depending on your oven total 178 calories per slice meal total 2 slices plus salad below is a grand total of only 444 calories salad 1 c romaine lettuce 8 calories 1 roma tomato 10 calories 2 tbsp kraft caesar vinaigrette w parmesan 70 calories i usually use less than 2 tbsp total 88 calories comments this was an awesome meal we were both a little skeptical about the wheat crust but it was so good really soft and good for you too it was super easy to make more healthy than ordering out and really cheap the crust was only 1 30 and the whole pizza probably cost us about 5 or 6 to make only problem is that i wanted more when i was done but eating it with a salad filled me up and i ate the rest for lunch today enjoy tomorrow southwest bbq chicken salad posted del n nut at 10 15 pm 0 comments labels dinner ideas italian pizza thursday june 25 2009 spicy oriental stir fry prep time 40 45 minutes serves 3 calories figures are per serving 1 pound boneless skinless chicken breasts cubed 83 calories 1 cup coarsely chopped green or red bell pepper or you can mix them 11 calories 1 cup snow peas 16 calories 1 4 c scallions green onions 6 calories 1 can 20 oz dole pineapple chunks 105 calories 3 4 c minute brown rice 200 calories sauce 45 calories 1 2 cup ketchup 1 teaspoon sugar 1 teaspoon chili powder 1 teaspoon worcestershire sauce 1 4 teaspoon hot pepper sauce such as tabasco total 466 calories per serving directions drain pineapple reserve 2 tablespoons juice stir together ketchup reserved juice sugar chili powder worcestershire sauce and hot pepper sauce in bowl set aside spray a skillet with cooking spray and add bell pepper cook 1 to 2 minutes stirring constantly add snow peas cook 2 minutes more or until vegetables are tender crisp remove vegetables from pan spray skillet again if needed and add chicken cook 3 to 4 minutes or until chicken is no longer pink stir in reserved sauce pineapple chunks green onions and vegetables heat until hot serve over rice tip substitute 1 2 package 16 oz frozen oriental vegetable medley for bell peppers and snow peas if desired add frozen vegetables in step 3 above cook 3 to 4 minutes proceed as above tomorrow vegetable pizza posted bud kim at 10 00 pm 0 comments labels chicken dinner ideas oriental older posts home subscribe to comments atom the inspiration welcome to delicious n nutritious this blog was created for all of you out there who are searching for delicious nutritious low calorie recipes and meal ideas that take less than 45 minutes to make the recipes here are a collection of things i love to make ideas from family and friends and a few things i ve found on the web i not a chef a health nut or a nutritionist i m just a girl who likes to stay in shape eat good food and doesn t have time to spend hours preparing elaborate meals i ve learned that making good food choices is all about having just that good food to choose from so feel free to share your ideas and i ll post them here for everyone to see happy cooking email address send your meal ideas to delicious n nutritious gmail com know what you are eating search for a food a must have great for measureing labels beef 1 bread 1 breakfast 2 cereal 1 chicken 3 dessert 1 dinner ideas 8 italian 3 lunch ideas 2 mexican 1 oriental 1 pasta 2 pizza 1 salads 1 sandwiches 1 snack 1 turkey 2 blog archive blog archive june 2009 12 july 2009 4