Day 7
Okay so I've been a bit slacking cause I haven't been blogging but time is difficult. Lets see if I can remember things from Monday. Monday is a school day.
My morning: I basically, wake up, rush to get dressed and run out of the house. Then while I drive I struggle to stay awake. (Nick is going to be so thrilled when he reads this one.) Then I stop at the bagel place and get 2 eggs scrambled w/ cheese on a plain bagel. and a 20 oz cup of coffee. I eat it when I get to class and as always take my time with the coffee.
My Afternoon: I had the Penne Ala Vodka again. maybe I will get a salad next week.
My Evening: Again the internship was quite crazy and I didn't eat until I got home. Nick and I went to the diner and i got a grilled chicken parm and drank water. I'm going to try to completely cut soda out of my diet. it's hard because I crave the flavor, but I must do it.
Whats for Dinner Tomorrow?
I ate the left over spaghetti with tomato sauce
100 Healthy Snacks Under 200 Calories
From Ivillage
http://www.ivillage.com/100-healthy-snacks-under-200-calories-0/4-b-291931?nlcid=in|03-08-2012|
The problem is that from what I'm learning from Why We Get Fat you should stay away from carbs because they will increase insulin secretions which will then not help me to loss weight. I am only listening to it I must buy it to actually share here. But it's theory does explain why those in poverty tend to be over weight.
Thursday, March 8, 2012
Monday, March 5, 2012
Day Seven
March 4, 2012
Sunday I did not go to the gym. I have to work because of dumb tax season.
My morning: I made pancakes which I call Paned Cakes, and they were good. I used much less syrup than I normally do. And again I had Tea with lemon
My Afternoon: I had things work related to do at home so I never got around to eating lunch. oops.
My evening: We had our friend Kat come over for dinner. I made the spaghetti and meat balls which sat in a crock pot all day while I was at work. It was so good. We had salad first because that's what I do when I have friends over.. I love to entertain. I used fat free ranch dressing and it wasn't that bad. smelled kind of icky but tasted fine. I was concerned about how dinner was going to come out because I had never made it before but oh my gods it was good. You so need to make it. You need a crock pot if you don't have one they are not much money and they are easy clean up as long as you use the slow cooker liners.
Whats for dinner tomorrow?
possibly leftover casserole since I won't get to eat until after 11.
Haven't posted a song for a while so
Bad Day by Fuel
I had a bad day again
She said, I would not understand
She left a note that said I'm sorry. I
I had a bad day again
She spilled her coffee broke a shoelace
Smeared the lipstick on her face
Slammed the door and said I'm sorry, I
I had a bad day again
And she swears there's nothing wrong
I hear her playing that same old song
She puts me up and puts me on
I had a bad day again
She said, I would not understand
She left a note and said I'm sorry I
I had a bad day again, no
And she swears there's nothing wrong
I hear her playing that same old song
She puts me up and puts me on
I had a bad day again
She said, I would not understand
She left a note and said I'm sorry I
I had a bad day again
She left a note that said I'm sorry I
I had a bad day
Sunday I did not go to the gym. I have to work because of dumb tax season.
My morning: I made pancakes which I call Paned Cakes, and they were good. I used much less syrup than I normally do. And again I had Tea with lemon
My Afternoon: I had things work related to do at home so I never got around to eating lunch. oops.
My evening: We had our friend Kat come over for dinner. I made the spaghetti and meat balls which sat in a crock pot all day while I was at work. It was so good. We had salad first because that's what I do when I have friends over.. I love to entertain. I used fat free ranch dressing and it wasn't that bad. smelled kind of icky but tasted fine. I was concerned about how dinner was going to come out because I had never made it before but oh my gods it was good. You so need to make it. You need a crock pot if you don't have one they are not much money and they are easy clean up as long as you use the slow cooker liners.
Whats for dinner tomorrow?
possibly leftover casserole since I won't get to eat until after 11.
Haven't posted a song for a while so
Bad Day by Fuel
I had a bad day again
She said, I would not understand
She left a note that said I'm sorry. I
I had a bad day again
She spilled her coffee broke a shoelace
Smeared the lipstick on her face
Slammed the door and said I'm sorry, I
I had a bad day again
And she swears there's nothing wrong
I hear her playing that same old song
She puts me up and puts me on
I had a bad day again
She said, I would not understand
She left a note and said I'm sorry I
I had a bad day again, no
And she swears there's nothing wrong
I hear her playing that same old song
She puts me up and puts me on
I had a bad day again
She said, I would not understand
She left a note and said I'm sorry I
I had a bad day again
She left a note that said I'm sorry I
I had a bad day
Day Six
March 3, 2012
I talked a lot about BMI yesterday but I didn't bother to tell you what it is. BMI stands for Body Mass Index. a BMI is a number calculated from a person's weight and height. BMI is a fairly reliable indicator of body fatness for most people. It does not measure body fat directly, but research has show that BMI correlates to direct measures of body fat. BMI can be considered an alternative fore direct measures of body fat, and is an inexpensive and easy-to-perform method of screening for weight categories that may lead to health problems.
BMI is used as a screening tool to identify possible weight problems for adults. However, BMI is not a diagnostic tool. For example, a person may have a high BMI. However, to determine if excess weight is a health risk, a healthcare provider would need to perform further assessments. These assessments might include skinfold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings.
And now you know :)
My morning:
I ate the same thing I have eaten all week
My gym:
I have my internship at 1pm so it is much easier for me to skip the gym and use the Wii fit instead. I really don't feel comfortable showering anywhere but my home. Even if I'm showering at my mothers, now that I don't live there. I did some hula hoop and some rhythm step and some other things I don't remember because I slacked off on posting daily. and it's now Monday.
My Afternoon:
I had an intake at the internship and the family department was having a sibling s\event. I asked the head of the family department to save me a slice if possible. so I had one single slice of Pizza. Pizza happens to be good as long as you don't over eat. Most people eat two or more slices. You shouldn't if you eat just one slice. According to Caloriecount.com a serving of pizza is one slice, and has only 140 calories. and has a B nutrition grade. Think of your school report card, a B is a good Grade. Just don't over do it.
My evening:
I made the casserole with the beef. I'm just not so ready to substitute things just yet. I did however, use Pragresso's light soup instead of the regular.
Whats for dinner tomorrow?
Spaghetti and meat balls as given to me by eating well magazine. It's a long recipe so if you want it please message me and I'll scan and email. maybe i can scan and then cut and paste. This is a must make!
.
I talked a lot about BMI yesterday but I didn't bother to tell you what it is. BMI stands for Body Mass Index. a BMI is a number calculated from a person's weight and height. BMI is a fairly reliable indicator of body fatness for most people. It does not measure body fat directly, but research has show that BMI correlates to direct measures of body fat. BMI can be considered an alternative fore direct measures of body fat, and is an inexpensive and easy-to-perform method of screening for weight categories that may lead to health problems.
BMI is used as a screening tool to identify possible weight problems for adults. However, BMI is not a diagnostic tool. For example, a person may have a high BMI. However, to determine if excess weight is a health risk, a healthcare provider would need to perform further assessments. These assessments might include skinfold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings.
And now you know :)
My morning:
I ate the same thing I have eaten all week
My gym:
I have my internship at 1pm so it is much easier for me to skip the gym and use the Wii fit instead. I really don't feel comfortable showering anywhere but my home. Even if I'm showering at my mothers, now that I don't live there. I did some hula hoop and some rhythm step and some other things I don't remember because I slacked off on posting daily. and it's now Monday.
My Afternoon:
I had an intake at the internship and the family department was having a sibling s\event. I asked the head of the family department to save me a slice if possible. so I had one single slice of Pizza. Pizza happens to be good as long as you don't over eat. Most people eat two or more slices. You shouldn't if you eat just one slice. According to Caloriecount.com a serving of pizza is one slice, and has only 140 calories. and has a B nutrition grade. Think of your school report card, a B is a good Grade. Just don't over do it.
My evening:
I made the casserole with the beef. I'm just not so ready to substitute things just yet. I did however, use Pragresso's light soup instead of the regular.
Whats for dinner tomorrow?
Spaghetti and meat balls as given to me by eating well magazine. It's a long recipe so if you want it please message me and I'll scan and email. maybe i can scan and then cut and paste. This is a must make!
.
Day five
March 2, 2012
It's weigh in day!
My weight: 271.5 lbs.
So this is my starting point. The last time I tried losing weight I was at 234 lbs. That was in 2008 and a difference of 37.5 lbs gained in for years. It's actually not as bad as I thought. According to the bmi index I am at 47.3 that is classified as extremely obese! A healthy bmi is from 18.5 to 24.9. if you are over weight them your bmi is 25 to 29.9. Obese is 30 or higher. In order for me to have a normal bmi is have to weigh between 106 & 143. I'd be happy to weigh 150. Shit, I'd be happy if I was 170.
An end weight of 106 I think is way to low, so I say let's go with an end goal of 150. that's a total of 121.5 pounds to lose. Shit. Let's do mini goals to get me there. My first goal
Lose the 38 ponds I gained since 2008.
And now that we dealt with the ugly...
My morning: "Second verse, same as the first" .
My afternoon: still at the client no time for lunch.
I left the client and on my way to the internship I stopped at 7-Eleven and got a croissant and a large hot Coco. That was a snack for lunch
My evening:
I didn't get to east dinner until I got home. originally I was gonna have some salad and some tuna but Nick sure all the salad. So I had a turkey sandwich instead.
What's for dinner tomorrow?
Casserole, an old family recipe
1.5 lbs lean ground beef (can use ground turkey)
1 package of gold G Washington (find in soup isle)
2 cans of a beef broth vegetable soup
1 packed of mashed potatoes, rice, or past (I made brow rice)
1) in either an electric frying pan or large skillet add the ground beef and G Washington
2) add soup, once soup starts to boil, turn heat to low, cover and allow to simmer for at least 20 minutes
3) make the potatoes, rice or past as per directions on package.
4) put the soup and beef mixture on top of the potatoes, rice or pasta
It's weigh in day!
My weight: 271.5 lbs.
So this is my starting point. The last time I tried losing weight I was at 234 lbs. That was in 2008 and a difference of 37.5 lbs gained in for years. It's actually not as bad as I thought. According to the bmi index I am at 47.3 that is classified as extremely obese! A healthy bmi is from 18.5 to 24.9. if you are over weight them your bmi is 25 to 29.9. Obese is 30 or higher. In order for me to have a normal bmi is have to weigh between 106 & 143. I'd be happy to weigh 150. Shit, I'd be happy if I was 170.
An end weight of 106 I think is way to low, so I say let's go with an end goal of 150. that's a total of 121.5 pounds to lose. Shit. Let's do mini goals to get me there. My first goal
Lose the 38 ponds I gained since 2008.
And now that we dealt with the ugly...
My morning: "Second verse, same as the first" .
My afternoon: still at the client no time for lunch.
I left the client and on my way to the internship I stopped at 7-Eleven and got a croissant and a large hot Coco. That was a snack for lunch
My evening:
I didn't get to east dinner until I got home. originally I was gonna have some salad and some tuna but Nick sure all the salad. So I had a turkey sandwich instead.
What's for dinner tomorrow?
Casserole, an old family recipe
1.5 lbs lean ground beef (can use ground turkey)
1 package of gold G Washington (find in soup isle)
2 cans of a beef broth vegetable soup
1 packed of mashed potatoes, rice, or past (I made brow rice)
1) in either an electric frying pan or large skillet add the ground beef and G Washington
2) add soup, once soup starts to boil, turn heat to low, cover and allow to simmer for at least 20 minutes
3) make the potatoes, rice or past as per directions on package.
4) put the soup and beef mixture on top of the potatoes, rice or pasta
Friday, March 2, 2012
Day Four
March 1, 2012
Unless I change what I ate for breakfast, I'm not going to report any more than me saying same as before. I've discovered that there is an app for my phone to post my blog so now I'm going to be a bit more do it as I go. But since I have work and other responsibilities we shall see.
My morning: I had the same as yesterday.
My afternoon: I did a big no no, I skipped lunch. Unfortunately in my line of work I just don't have the time.especially when the boss wants two months done.
My evening:
Like I mentioned before Thursdays I do dinner with my mom. I put off going gym because I was hungry since I did not have lunch, I figured I'd go after... I ate a chicken parm hero, made with grilled chicken instead of breaded and fried, and asked for no bread.so basically it was a means to get a smaller serving without the pasta. After we ate we were talking and I said the word walk in front of her dog Max. So of course Max took that to mean we were going for one, so I took him. He likes to go faster than 2 mph. It made me realize just how out of shape I am. I felt that the walk was a good substation for the gym.
No what's for dinner tomorrow because I have my internship. I will be at the mercy of their chef if I eat there that is. If I wait til I go home them I think a salad and a bit of tuna on the side for protein.
Can't think of a song for today if I do I'll add it.
Thursday, March 1, 2012
Day three
February 29, 2012
My morning: basically the exact same as yesterday, as far as food goes. So no need to repeat it.
Nick didn't want me to go to work, but that is every Wednesday. I was going to have lunch with Ally but she wasn't feeling well. We are thinking of having lunch tomorrow instead.
I went to the mall to purchas new sneakers cause my old ones made my feet hurt. Walked around and got a pair of Nikes they are the most flexible light weight soft shoes ever.It's like I am not wearing shoes at all. But before I got to the store I had to past auntie anne's and it smelled so good. I just gravitated to the line. But I stopped myself. I asked a simple question, am I hungry? No, I wasn't,I left the line. I'd like to call this my gold moment.
I will not badger myself for a negative choice but I will praise the positive ones.
My afternoon: I went to Dunkin and got a thing of brown sugar oatmeal and a cup of tea. Tea is good in this rainy weather. But they had a bright green frosted donut and I bought it.and I'm not gonna lie, I ate it.I did it it's done over.
The gym: I got there at like 530 and I sent Nick a blip saying that I was going to change and I would meet him upstairs in the front.long story short, he didn't get the message and was sitting in the parking lot waiting for me as I was waiting for him. Lorien canceled on us cause she too is sick. My pour dear friends,I wish them well. I walked on the treadmill again. This time I set it on random level 1 again 2 mph and I got up to .92 and was easy to give up,I too was not feeling so hot. So I said to myself I can do it, come on just a bit more, and would you know that worked and I finished. I hit my mile, now I need a new goal. I think I will try again on level 2. Or maybe I should first do the mike without having to push myself. Anyone want to put in there two cents feel freed to comment
But as I was walking I started to notice something, now I know I go to planet fitness, we are not supposed to judge; I'm a social worker, I'm not supposed to judge; I just could not help but notice all the skinny under 30 year old chicks walking around, or on the equipment with these tinny little itty bitty short shorts. These shorts are so short that I'd be more surprised to not catch a peek at a butt check or two! now to be honest I slightly admire them. If you have the body and more importantly the confidence to walk around wearing those shorts, more power to ya, but, at the same time I look at them and I realized that it intimidates me. I feel like I could never look like that.and that thought would probably make me cry if it wasn't for the
Cymbalta they I went back on.
My dinner: we left the gym kinda late and I needed to go the food store. I bought things to make a salad with because we were both very hungry and Nick was talking about munching on some bread, that's is the wised thing he could do. So I made the salad which Nick ate while I made dinner. The chicken piccata was so good. I recommend it to everyone.
What's for dinner tomorrow?
Take out because I go to my mothers so I will be getting grilled chicken parm with no pasta.
No song today sorry
Wednesday, February 29, 2012
Day Two
So it's day two. I'm gonna be good. I'm gonna be real good today, you will see.
February 28, 2012
My morning.: I made Tea, I love to drink my Tea with lemon and a bit of sugar. Tea is better than coffee I put a lot of sugar in my coffee. Tea I use at least half of what i do in coffee. tea is a good choice. I prefer Twinning s English breakfast Tea it is nummy. Nummy meas it's yummy in my tummy. I had a bowl of honey nut Cheerios. I deiced to use the Alli pills that I purchased months ago as a added helper. but I'm concerned that it will interfere with my Lyrica so I wait an hour to take my medication I think that will prevent any medication interaction.
My afternoon, after my rant: So my plan was to get to work, work and then go to the gym. When I got to work, the Per Diem person was once again at my desk. I made a comment that it's my desk and I need to be at my desk, but she needed to use a computer so it didn't matter what I needed. Every Tuesday I come in to find her at me desk, with my stuff moved to wherever. She leaves things on my desk to which I get bitched at for. The boss does this so he can (I'm my impression) look at his emails. He has a laptop that he can use for that. I get her being there on Mondays that's fine, I'm not here on Mondays. Anyway so I'm sitting there for a good two hours waiting to get to my desk I gave up. I looked at him and said, I'm done sitting and doing nothing. I'm going to the gym call me when I can actually work. So I left and went to Wal-mart for some stuff and then the Gym. I get on a tread mill and discover I can't go faster than 2 mph. But, I will walk a mile. I found that it was not raiding my heart rate high enough so I increased my incline up to 1.5. Then I was satisfied. I walked .92 and then my legs gave up. So I have a goal at the gym walk a mile. After the gym I went food shopping. but it was a little on the late side and I was hungry. so I went to the new frozen yogurt place and got 4 oz. of dulche de leche frozen yogurt with some white chocolate chips. It was only 4 oz. And I don't thing it was being naughty considering that there is a candy isle in the food store. At the food store i bought a salad for lunch because it was a bit late. When I got home I up packed everything and ate my salad. I have been proud of my progress today.
My evening: My husband and his mother go out to dinner on Tuesdays to allow me a bit of me time. I made the Italian Herb Chicken and used thighs instead of breast cause the store was all out. to my horror it was not skinless or boneless. I didn't know what to do. Nick saved me and took care of all the bones and all the skin. I will NEVER buy that again. even worse I bought one of the big packs so I could grill some for Nick to take to lunch. After dinner, I sat and had a conversation with Nick. I had stopped taking a medication that was to help with the PTSD. I have been toying with going back on it since Monday. I asked Nick what he thought. Although in the end the decision is mine, Nick did help me to see that I was much happier on the Anti-depressant then off and maybe it would help me.
song, then tomorrow dinner
Be Okay preformed by Ingrid Michaelson
I just want to be ok, be ok, be ok
I just want to be ok today
I just want to be ok, be ok, be ok
I just want to be ok today
I just want to feel today, feel today feel today
I just want to feel something today
I just want to feel today, feel today feel today
I just want to feel something today
Open me up and you will see
I'm a gallery of broken hearts
I'm beyond repair, let me be
And give me back my broken parts
I just want to know today, know today, know today
I just want to know something today
I just want to know today, know today, know today
Know that maybe i will be ok
Open me up and you will see
I'm a gallery of broken hearts
I'm beyond repair, let me be
And give me back my broken parts
Just give me back my pieces
Just give them back to me please
Just give me back my pieces
And let me hold my broken parts
I just want to be ok, be ok, be ok
I just want to be ok today
I just want to be ok, be ok, be ok
I just want to be ok today
I just want to feel today, feel today feel today
I just want to feel something today
I just want to know today, know today, know today
Know that maybe I will be ok
Know that maybe I will be ok
Know that maybe I will be ok
Whats for dinner tomorrow?
Chicken Piccata from home and gardens eat well lose weight special interest, on stands now until March 26
2 8-oz skinless, boneless chicken breast, cut in half horizontally
1/4 tsp salt
1/4 tsp ground black pepper
1 tbsp butter
2 cloves garlic, Minced ( I used a half tbsp of pre-minced garlic in oil)
1/2 cup reduced sodium chicken broth ( I used a bit more)
1 medium lemon, thinly sliced
2 tbsp capers (find them near the olives if you are like me and have no clue what they are.)
1 tbsp snipped fresh parsley (optional i nixed it)
1) Place each chicken breast portion between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly until about 1/4 inch thick. Remove plasitic wrap. Sprinkle chichken with salt and pepper.
2) In a large skillet melt butter over medium high heat. Add the Chicken; cook for 6 to 8 minutes or until browned and no longer Ping in center, turning once halfway through cooking. Remove chicken from skillet; set aside.
3) Add garlic to the hot skillet; cook for 30 seconds to one minute or until lightly browned. Add chicken broth to skillet, scraping up any browned bits from the bottom of the skillet. Bring to a boil. Add lemon slices and capes. Cover; reduce heat to low. Cook for 4 to 5 minutes or until lemon slices are softened and releasing their juice. Return chicken to skillet; heat through.
4) To server, spoon caper mixture over chicken. Sprinkle with fresh parsley. Makes 4 serving (1 Chicken portion and 3 tablespoons Caper mixture each).
Per serving: 161 Cal., 4 g total Fat (2 g sat.fat), 73 mg chol., 440 mg sodium, 4g carb., 2g fiber, 27g pro.
(don't ask me what Pro is I don't know)
When nutritional values are available I will supply them.
enjoy!
February 28, 2012
My morning.: I made Tea, I love to drink my Tea with lemon and a bit of sugar. Tea is better than coffee I put a lot of sugar in my coffee. Tea I use at least half of what i do in coffee. tea is a good choice. I prefer Twinning s English breakfast Tea it is nummy. Nummy meas it's yummy in my tummy. I had a bowl of honey nut Cheerios. I deiced to use the Alli pills that I purchased months ago as a added helper. but I'm concerned that it will interfere with my Lyrica so I wait an hour to take my medication I think that will prevent any medication interaction.
My afternoon, after my rant: So my plan was to get to work, work and then go to the gym. When I got to work, the Per Diem person was once again at my desk. I made a comment that it's my desk and I need to be at my desk, but she needed to use a computer so it didn't matter what I needed. Every Tuesday I come in to find her at me desk, with my stuff moved to wherever. She leaves things on my desk to which I get bitched at for. The boss does this so he can (I'm my impression) look at his emails. He has a laptop that he can use for that. I get her being there on Mondays that's fine, I'm not here on Mondays. Anyway so I'm sitting there for a good two hours waiting to get to my desk I gave up. I looked at him and said, I'm done sitting and doing nothing. I'm going to the gym call me when I can actually work. So I left and went to Wal-mart for some stuff and then the Gym. I get on a tread mill and discover I can't go faster than 2 mph. But, I will walk a mile. I found that it was not raiding my heart rate high enough so I increased my incline up to 1.5. Then I was satisfied. I walked .92 and then my legs gave up. So I have a goal at the gym walk a mile. After the gym I went food shopping. but it was a little on the late side and I was hungry. so I went to the new frozen yogurt place and got 4 oz. of dulche de leche frozen yogurt with some white chocolate chips. It was only 4 oz. And I don't thing it was being naughty considering that there is a candy isle in the food store. At the food store i bought a salad for lunch because it was a bit late. When I got home I up packed everything and ate my salad. I have been proud of my progress today.
My evening: My husband and his mother go out to dinner on Tuesdays to allow me a bit of me time. I made the Italian Herb Chicken and used thighs instead of breast cause the store was all out. to my horror it was not skinless or boneless. I didn't know what to do. Nick saved me and took care of all the bones and all the skin. I will NEVER buy that again. even worse I bought one of the big packs so I could grill some for Nick to take to lunch. After dinner, I sat and had a conversation with Nick. I had stopped taking a medication that was to help with the PTSD. I have been toying with going back on it since Monday. I asked Nick what he thought. Although in the end the decision is mine, Nick did help me to see that I was much happier on the Anti-depressant then off and maybe it would help me.
song, then tomorrow dinner
Be Okay preformed by Ingrid Michaelson
I just want to be ok, be ok, be ok
I just want to be ok today
I just want to be ok, be ok, be ok
I just want to be ok today
I just want to feel today, feel today feel today
I just want to feel something today
I just want to feel today, feel today feel today
I just want to feel something today
Open me up and you will see
I'm a gallery of broken hearts
I'm beyond repair, let me be
And give me back my broken parts
I just want to know today, know today, know today
I just want to know something today
I just want to know today, know today, know today
Know that maybe i will be ok
Open me up and you will see
I'm a gallery of broken hearts
I'm beyond repair, let me be
And give me back my broken parts
Just give me back my pieces
Just give them back to me please
Just give me back my pieces
And let me hold my broken parts
I just want to be ok, be ok, be ok
I just want to be ok today
I just want to be ok, be ok, be ok
I just want to be ok today
I just want to feel today, feel today feel today
I just want to feel something today
I just want to know today, know today, know today
Know that maybe I will be ok
Know that maybe I will be ok
Know that maybe I will be ok
Whats for dinner tomorrow?
Chicken Piccata from home and gardens eat well lose weight special interest, on stands now until March 26
2 8-oz skinless, boneless chicken breast, cut in half horizontally
1/4 tsp salt
1/4 tsp ground black pepper
1 tbsp butter
2 cloves garlic, Minced ( I used a half tbsp of pre-minced garlic in oil)
1/2 cup reduced sodium chicken broth ( I used a bit more)
1 medium lemon, thinly sliced
2 tbsp capers (find them near the olives if you are like me and have no clue what they are.)
1 tbsp snipped fresh parsley (optional i nixed it)
1) Place each chicken breast portion between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly until about 1/4 inch thick. Remove plasitic wrap. Sprinkle chichken with salt and pepper.
2) In a large skillet melt butter over medium high heat. Add the Chicken; cook for 6 to 8 minutes or until browned and no longer Ping in center, turning once halfway through cooking. Remove chicken from skillet; set aside.
3) Add garlic to the hot skillet; cook for 30 seconds to one minute or until lightly browned. Add chicken broth to skillet, scraping up any browned bits from the bottom of the skillet. Bring to a boil. Add lemon slices and capes. Cover; reduce heat to low. Cook for 4 to 5 minutes or until lemon slices are softened and releasing their juice. Return chicken to skillet; heat through.
4) To server, spoon caper mixture over chicken. Sprinkle with fresh parsley. Makes 4 serving (1 Chicken portion and 3 tablespoons Caper mixture each).
Per serving: 161 Cal., 4 g total Fat (2 g sat.fat), 73 mg chol., 440 mg sodium, 4g carb., 2g fiber, 27g pro.
(don't ask me what Pro is I don't know)
When nutritional values are available I will supply them.
enjoy!
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