Balsamic Turkey Scaloppini with Eggplant

Tonight I made a scaloppini casserole with eggplant based on thinly sliced turkey breast. This recipe is a winner with loads of flavor and is very low in calories, sodium, and fat. I used the pre-sliced low fat (99% fat free) Honeysuckle White turkey breast for scaloppini. This recipe makes 6 servings and has only 210.42 calories, 28.61 g protein, 16.53 g carbohydrates, 2.4 g fat (.91% fat), and 128.67 mg sodium.

Ingredients

1 eggplant-small, cut into slices
1.25 lb. turkey breast sliced 1/4'” thick
1 lemon-juice only
1 sweet onion, chopped
1/3 C flour
Onion powder to taste
Garlic powder to taste
Ground pepper to taste
6 mushrooms-sliced
.25 C Balsamic vinegar
1 Can diced tomatoes-no salt added
1 t. Italian seasoning
½ C Mozzarella cheese-shredded, part-skim

Preheat oven to 350 degrees. Marinate the turkey slices in the juice of one lemon for at least 1 hour. Meanwhile, slice and chop the mushrooms and onions. Slice the eggplant to cover the bottom of a casserole dish, brown the eggplant in a large skillet sprayed with olive oil pan spray at medium-low heat until soft and place in an olive oil sprayed casserole dish. Mix the flour, onion powder, garlic powder, and ground pepper, and dredge the turkey slices through the seasoned flour. Spray the skillet you used for the eggplant with olive oil spray, and brown the turkey slices, about 1 minute per side. Place the turkey slices on top of the eggplant. Spray the skillet again and add the onions. Using a wooden spoon, scrape up any bits of turkey and flour while stirring the onions, add the mushrooms and sauté until the onions and mushrooms are soft. Add 1 can of no salt added diced tomatoes, 1 t. Italian seasoning, and ¼ C balsamic vinegar. Increase heat to medium high and reduce slightly until thick and smooth. Pour the balsamic vegetable mixture over the turkey and eggplant and top with ½ cup mozzarella cheese. Place the casserole in the oven until it is heated through and the cheese is melted, about 15 minutes.

Blood Test Results

I got the results of my blood tests today and my low-fat, low-calorie diet, and weight loss is working. My cholesterol was 170, not bad for a 57-year-old formerly fat guy and my blood sugar was normal.

Here is my recap for the last three days.

Daily Dietary Recap-5/18/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1341.64	51.92 g	199.51 g	928.68 mg	15.45 g	10.35%

Daily Dietary Recap-5/19/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1085.29	50.62 g	198.87 g	1077.22 mg	12.13 g	9.63%

Daily Dietary Recap-5/20/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1401.69	79.19 g	283.13 g	1069.08 mg	12.91 g	7.96%

Lima Bean, Mushroom, and Barley Soup

Pictured are lima beans fresh from the garden before drying. Where I grew up, Indiana, we called the dried ones butter beans. The weather has turned unseasonably chilly and I had a fire in the woodstove last night and again this morning. It wasn’t too cold, but it did take the chill off from the rain. This cool weather has turned my thoughts to soup, always a challenge for a low sodium diet. My lima bean, portabella mushroom, and barley soup is hearty, filling, and low in sodium and fat. It also has a healthy amount of protein and blood-pressure-healthy celery.

Ingredients

2 C Large Dried Lima Beans-soaked overnight, drained
1 Stalk Celery- coarsely chopped
1 C Carrots-sliced
2 cloves Garlic
2 C Onion-chopped
2 C Portobello mushrooms
.5 C Pearled Barley
.5 C Apple cider vinegar

Soak beans overnight, at least 4 hours, drain and rinse, and add 8 cups of water, no salt added non-fat chicken broth, or vegetable broth. Add remaining ingredients and simmer until beans are tender, about two hours. Adjust the liquid level to your preference. My recipe makes about 12 cups. Each 1 cup serving contains 99.3 calories, .12 g fat, 6.52 g protein, 21.58 g carbohydrates, and 21.58 mg sodium. If you choose to add a half teaspoon of salt, it only brings the sodium level up to 111.63 mg.

Here is my recap for yesterday.

Daily Dietary Recap-4/26/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1364.5	68.84 g	220.01 g	964.57 mg	20.81 g	13.71%

Chicken Cacciatore, Low-sodium/fat/calorie, High flavor

This recipe is a winner. I made it last night and couldn’t get over the flavor. I haven’t tried freezing it yet, but I think it would freeze well. I also want to try it with tofu instead of chicken. As is, a one cup serving of the cacciatore has 154.2 calories, 19.42 g protein, 14.01 g carbohydrates, 2.79 g fat, and 61.9 mg sodium.

Chicken Cacciatore (makes 9 cups)

1 ½ pounds boneless skinless chicken breasts, cut into ½“ pieces
1 large bell pepper, cut into coarse pieces
1 large onion cut into pieces
½ pound sliced mushrooms
1 bay leaf
½ t. basil
½ t. oregano
¼ t. thyme
3 cloves garlic, smashed with flat side of large knife
1 can (6 oz.) tomato paste-no salt added
3 cans (14.5 oz.) diced tomatoes-no salt added
½ C red wine vinegar

In large skillet sprayed with olive oil pan spray, sauté chicken breast pieces over medium heat until tender (about 10 minutes). Remove chicken and set aside. Sauté peppers and onions until peppers are tender and onions are translucent. Add mushrooms and sauté 1 minute. Add remaining ingredients including chicken and simmer about 15 minutes. Serve over noodles or rice.

Here's my recap from yesterday.

Daily Dietary Recap-4/24/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1361.3	74.7 g	214.95 g	696.85 mg	20.64 g	11.08%

Baked Sweet Potato, Roasted Squash and Mushrooms

Tonight I had a real hunger for vegetables and really had a nice assortment. I only had a small portion (3 oz.) of meat, roast pork, so I had plenty of room for veggies. I baked a sweet potato in the microwave and, and roasted 2 large mushrooms cut in half and a nice yellow straightneck summer squash. Preparation of the mushrooms was easy as I chose not to use any seasonings at all. I cut the mushrooms in half, and the squash in chunks and put them in an oven proof bowl. I gave them a light once over with olive oil pan spray and put them in the oven at 425°. I stirred them every 7-8 minutes and they were finished in about 15. I loved the earthy taste of the mushrooms and the slightly sweet and soft/crunchiness of the squash. I am grateful to be able to taste these subtle flavors without additional seasoning because I have cleared my taste buds of salt. There is nothing in these vegetables to hurt my diet as they have only 57 calories, 2.44 g protein, 11.68 g carbohydrates, 5.3 g fiber, .74 g fat, and only 7 mg sodium.

Sweet Potatoes

Sometimes when I eat baked sweet potato, I sprinkle it with ButterBuds, cinnamon, and/or nutmeg. Tonight I ate it unadorned and it was delicious. Baking sweet potatoes is a great way to add flavor to a low sodium diet. When I first started, I ate them almost every night. A whole cup of sweet potato baked this way has 180 calories, 6.6 grams of fiber, negligible fat and only 72 mg sodium. The glycemic index of sweet potatoes is lower than any form of white potato, coming in at 77. It is also high in vitamin A, vitamin C, and vitamin B6. According to Wikipedia, “the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato”. Also, 2/3 cups of sweet potatoes contain 100% of the Recommended Daily Allowance for vitamin E without the fat of other sources. It is also very low in sodium.

Here is my recap from yesterday.

Daily Dietary Recap-4/4//2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1374.67	77.42 g	232.25 g	1442.67 mg	18.25 g	11.95%

Ten Secrets of Weight Loss-Part 3

I will continue with my list of the top ten things I have learned so far about weight loss. It seems to be working as I weighed in at the fitness center today and my cumulative weight loss since January 3, 2007 is now 33.5 pounds. I will talk about numbers 4-7 today. For reference, here is my top ten list.

The Ten Secrets of My Weight Loss

1. Knowledge is power-the knowledge to make choices
2. Non-fat sour cream is my friend
3. Non-fat cream cheese is my friend
4. Fiber is filling
5. My palate took about three days to retrain to a low sodium diet
6. My dinner plate is a riot of color compared with what it used to be
7. Almost any recipe can be remodeled to accommodate my diet
8. Exercise accelerates the weight loss and blood pressure lowering process
9. Vinegar wakes up the flavors of food
10. A playful attitude about food and a willingness to experiment have been strong allies

Four: Fiber is filling Fiber also has specific health benefits and provides filling bulk without adding calories. A high fiber cracker or two and a glass of mineral water is my way of coping with the relatively rare hunger pangs I get now. Fiber helps me to feel full and postpones my desire to eat on my reduced calorie and fat diet. High fiber foods take longer to chew and fool me into thinking that I have eaten more than I actually have.

According to the Mayo Clinic, a high-fiber diet may reduce my risk of hemorrhoids, irritable bowel syndrome and diverticulitis. Soluble fiber may also lower blood cholesterol levels and slow the absorption of sugar. It may also reduce the risk of developing type 2 diabetes.

My target, based on the Mayo clinic recommendations, is 30-38 mg of fiber. On a normal American diet, this may be difficult to achieve. I even read an article that recommended that most Americans start their day with enough Metamucil to provide half of their target fiber. On my diet, I haven’t had any trouble reaching my fiber goals. Reaching these goals happened without consciously thinking about them because foods that are low in fat and sodium also seem to be high in fiber.

I like crackers that are high in fiber and whole grain like Ry-Krisp (2 g) and Wasa (1.5 g), my morning oatmeal has 6 g, the flaxseed meal I cook with it has 2g, and the small box of raisins I also cook in my oatmeal (.5 oz.) has 1, for a total of 8 grams of fiber. One cup of my chili has nearly 11 grams, a baked sweet potato has 6.6, an orange has 3.3 grams, and a grapefruit has nearly 4 grams. My plate is always filled with fiber-rich vegetables too. So, I feel full and I have no need for Metamucil.

Five: My palate took about three days to retrain to a low sodium diet. When I first started eating foods without added salt like oatmeal and brown rice, I felt like I was eating tasteless cardboard. I also stocked up on Mrs. Dash products and salt substitutes. I still use the Mrs. Dash seasonings, but I haven’t touched the salt substitutes since the first week of my diet. When I revisited the food that previously had no taste, I found that they were rich with flavors. I was able to taste the subtle rich flavors that are naturally in all food when my palate was not jaded by salt.

Six: My dinner plate is a riot of color compared with what it used to be. My wife was the first to notice how attractive my plate has become at the evening meal. Salmon, brown rice, mixed vegetables, mushrooms, red and green bell peppers, salsa, sweet potatoes, a colorful salad, and other foods combine to create a plate that is as pleasing to the eye as it is to the palate. This unintended benefit adds to my satisfaction with my low calorie diet. It is also healthier to eat a variety of foods.

Once again, I left my thumb drive at school so I will have to double up on my recaps tomorrow.

Broiled Mushrooms

I’ve always loved the complex flavors and subtle bouquet of mushrooms. I enjoy the way dried mushrooms of all types (shiitake, wood, oyster, and others) can lend their essence as the primary flavor of mushroom soups with the addition of little more than water, a little salt and white pepper, and a handful of onions. On my diet, with my palate cleansed of salt, I have an even greater appreciation for these fungi. Tonight I decided to try broiling fresh mushrooms with no help but the flame. Pre-diet I would have melted butter and sprinkled each of caps with it, garlic, and salt. Naked, they were a delight.

Three large mushrooms added only 12 calories, .18 g of fat, and 3 mg sodium.

Here’s my recap from yesterday.

Daily Dietary Recap-3/14/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1148.59	51.83 g	194.82 g	1087 mg	15.02 g	11.75%

Low Fat and Low Salt Condiments

When I first started my low-fat, low-salt diet, I bought a number of extra seasonings thinking that I would be using them regularly. The first three days I did use them. After that, my salt-jaded palate cleared and I began to enjoy what food really tastes like for the first time. I still occasionally use Mrs. Dash Table Blend but for the most part, I use the spices I like in the proportions I choose.

I have really started to enjoy the flavors in brown rice, vegetables (especially mushrooms), and fruit. I occasionally use my seasoned sour cream. This was my first attempt at creating a condiment. I mixed 1 teaspoon of horseradish with ½ cup of non-fat sour cream and added garlic powder, onion powder, freshly ground pepper, and Mrs. Dash Table Blend. It has quite a bit of flavor and is good on beef, chicken and pork. I have since added 1 teaspoon of prepared mustard to the blend and sometimes carry it with me when I eat out.

Seasoned Sour Cream

½ C Non-fat sour cream
1 t. Horseradish
1/8 t. Onion powder
1/8 t. Garlic powder
Ground black pepper to taste
Mrs. Dash Table Blend to taste
1 t. Prepared mustard (optional)

One teaspoon contains, 3.33 calories, no fat, .33 g protein, .5 g carbohydrates, and only 13.54 mg sodium.

Vinegar is almost miraculous in its ability to wake up the flavors of foods. It is good splashed on or cooked in. I keep a cruet of vinegar on the table at home and on my desk at work. My standby is apple cider vinegar but, I also love balsamic, wine vinegars of all types, and herbal vinegars. I’ve found that using vinegar takes away any thought of using salt.

I love salsa and use it on eggbeaters omelets and with my corn tortillas and fish tacos. I have found that among the commercially available salsas, the mild one typically have less sodium. My favorite is Frieda’s mild salsa found in produce section of my supermarket. It is best to make your own by chopping a couple of tomatoes, some onion, some red or green bell pepper, cilantro, lemon juice, red wine vinegar, and the hot pepper of your choice (jalapeno, habanero, chile). Genuine Tabasco sauce is the low salt choice as some of the imitators can have up to 200 mg sodium per teaspoon while Tabasco has only 10 mg. I also like salsas that are made with fruit. One year I made and canned four different varieties of salsa and gave them at presents at Christmas. The favorite was this salsa with a Polynesian flavor.

Polynesian Salsa

1 cup chopped peeled pineapple
1 cup chopped peeled mango
1 cup chopped yellow or red bell (red is sweeter) pepper
2/3 cup chopped peeled kiwi fruit
1/2 cup finely chopped red onion
1/4 cup finely chopped fresh cilantro
1 teaspoon fresh lime or lemon juice
1/2 teaspoon minced Serrano chili* (with seeds)
Ground white pepper

Combine all ingredients in a bowl and season with white pepper to taste. The white pepper is important. Just as much of the hot in Hot Sour soup comes from the white pepper, much of the kick in this salsa comes from it as well. So, feel free to kick it up as much as you want. Until you find your comfort level, you might want to start by adding ½ teaspoon, letting it sit so the flavors blend, and repeat until you find the right balance for yourself. This salsa is great on chicken breasts and mild white fish.

Polynesian Salsa (per 2 Tablespoons): Calories, 9.22 calories; .05 g fat; .58 mg sodium; .16 g protein; 2.34 g carbohydrates.

More on condiments later.

Here's my recap from yesterday.

Daily Dietary Recap-3/13/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1358.12	69.38 g	209.47 g	1046 mg	21.01 g	13.92%

Diet Recipes-Balsamic Chicken and Poinsettia Fruit Salad

Vinegar is a great way to punch up low-fat and low-sodium recipes and no vinegar has more flavor than balsamic vinegar. This vinegar originated in Modeno Italy and is dark and thick with complex flavors. It has a sweet taste and combines well with chicken and vegetables, as well as, providing the dominant flavor in many salad dressings and as a crusty bread dip with extra virgin olive oil. It contains no fat or sodium and that makes it a great diet bargain, providing excellent flavor at little cost.

It is traditionally made from white grapes whose juice is reduced to 50% of its original volume by boiling. It is then fermented and aged, usually in hardwood casks.

Balsamic Chicken

This dish is easy to make and I usually have the ingredients on hand. Last night I made it and served it over brown rice for me and basmati rice for my wife. The proportions of vegetables aren’t too critical and any of your favorites can be incorporated. When my garden starts producing, I will use several of the squash varieties I typically grow.

Ingredients

1 1/2 cup coarsely chopped onion
4 garlic cloves, smashed by the side of a heavy knife
1 lb. skinless, boneless chicken breast halves (or the less expensive chicken tenders)
2 cup coarsely chopped green bell pepper
1/2 cup balsamic vinegar
1 cup sliced mushrooms
1 teaspoon dried Italian seasoning
1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained

Cooked brown, basmati, or white rice

Prep Tip

When preparing bell peppers, just cut straight through the stem from top to bottom and use your fingers to remove the stem, membrane, and seeds. This is much faster and easier than trying to carve around the stem.

Preparation

Spray a large skillet with olive oil or regular pan spray and sauté the onions and garlic for about three minutes until lightly translucent. Move the onions and garlic to the side and lightly brown the chicken breasts, about 4 minutes on each side. Add the next five ingredients and simmer about 20 minutes until the chicken is cooked through. The sauce will reduce and the flavors blend.

This will yield four 4 ounce portions of chicken breast and two and a half cups of balsamic vegetables. A meal of four ounces of chicken breast, one cup of vegetables, and ½ cup of brown rice contains only 334.73 calories, 31.59 g protein, 42.51 g carbohydrates, 2.27 g fat, and 108.29 mg sodium.

Poinsettia Fruit Salad

This natural fruit salad contains no added sugar but has plenty of flavor. The blueberries turn the whole salad a bright red, thus the name I use for it.

Ingredients
.5 Cup Wild Blueberries
3 Medium oranges peeled and cut into segments
1 large apple-peeled and cut into coarse pieces
16 oz. fresh strawberries, stemmed and sliced
1 lemon wedge-juice

Preparation

Combine first four ingredients and squeeze lemon juice over all. Stir to combine and refrigerate 1 hour or more to allow flavors to combine.

This recipe makes 8 cups and a one cup serving contains 56.38 calories, .91 g protein, 109.15 g carbohydrates, .3 g fat, no cholesterol, and 1 mg sodium.

Here is my recap from yesterday.

Daily Dietary Recap-3/11/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1132.4	59.91 g	161.54 g	445.17 mg	11.72 g	8.52%

The Morning Omelet

I enjoy a morning omelet as a break from my usual cold cereal and oatmeal so today I tried one with a difference. I added one tablespoon of non-fat sour cream to my half cup (two egg equivalent) of EggBeaters, sautéed some onion and mushrooms, and topped it with a tablespoon of non-fat cream cheese. I must have a taste for dairy today.

This time of the year, white onions tend to be disagreeably hot, and expensive. Both yellow and white onions were $1.98/lb. at the market yesterday; sweet onions-the small yellow ones-were $2.28 per bag (2 pounds) and they are delicious. When onions are hot, a friend tipped me to the use of lime or lemon juice to tone them down for salads. I can’t imagine a low fat and sodium diet without onions and the flavor and health benefits they deliver. One of these days I will have to do a blog on onions.

Yesterday I got back on track with my diet after my trip to New Orleans. Here is my recap from yesterday.

Daily Dietary Recap-3/8/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1311.54	39.47 g	258.58 g	442.69 mg	22.96 g	15.4%

New Orleans Can Be Unkind to Diets

We left in a caravan Saturday morning about 10 AM and returned from the conference in New Orleans about 10 PM last night (Wednesday). My diet intentions started out well, but degraded as we went along. Tomorrow at the fitness center, I will find out whether/how much damage I did. On the plus side, I did a lot of walking in the hotel from the room to the various forums and workshops, on the Riverwalk, and on the street. I didn’t use the Hilton fitness center because it of the time. We had multiple workshops, roundtables, and forums to attend from 8 AM to 5 PM, including lunch time. Almost every timeslot had several things I would have liked to attend. In the evening we socialized, and that usually meant going to good restaurants.

Saturday-Holding My Own

We finally left at 10 AM after dropping our Cavalier King Charles Spaniel off at the boarding kennel, and I started the day with soy crisps. The group consensus for lunch was Arby’s on the road. This has never been one of my favorites, but I ordered a turkey, bacon, ranch wrap without the bacon and the ranch. It wasn’t too bad and I discarded about 30 % of the wrap. On the road I had 4 Organic Blue Corn Tortilla chips and nothing else. For supper, I had a 4 ounce grilled ground beef patty with steamed vegetables, grilled onions, and crumbled blue cheese. I also snagged two small fried shrimp from Sandy’s shrimp po’ boy and finished the night with two Ry-Krisp crackers.

Sunday-Not Too Bad

The hotel restaurant served EggBeaters so I had a nice frittata with onion, red pepper, and asparagus, and a slide of dry whole-grain toast. For lunch, I went to the room and opened a can of albacore tuna which I had on a slice of whole grain bread. I also had a banana and a 4 oz. Dannon all-natural yogurt. I made a mistake and the tuna was low sodium, 200 mg, instead of the very low sodium (35 mg) I also had with me. Supper was out and I had 6 oz of grilled catfish, a nice medley of zucchini, green beans, mushrooms, and onions. The twice-baked potato just looked too good and I ate it skin and all. Snacks for the day were a half cup of seedless red grapes and 4 Ry-Krisp crackers.

Monday-Sushi Leads to Harrah’s buffet

Monday started well with another frittata and dry toast, but for lunch, we went to the food court on the Riverwalk. I am sucker for sushi, so I had a California roll, and a salmon skin hand roll. I ate the pickled ginger and put unmixed wasabi on the sushi, but avoided the soy sauce. I snacked on a banana and 4 Ry-Krisps. We decided to go to Harrah’s Casino right across the street from the hotel for their buffet and a little slots action. I had about 4 oz of roast beef, 6 oz. of turkey, two cups of mixed veggies. I also tried about 2 oz. of hot and sour soup. Then, I saw the bread pudding. I had two servings of delicious bread pudding (without the sauce).

After eating, Sandy and I each took $10 to the slots. I lost mine quickly, but Sandy was up to $39 when I returned to her machine, and she cashed out at $25 (I never said we were high rollers)-a tidy $5 profit. Take that Harrah’s.

Tuesday-Free Buffets and a Classic New Orleans Meal

I started with Kashi GoLean Crunch and skimmed milk but the free continental breakfast lured me with a cinnamon raisin bagel, 1 oz. Neufchatel cheese, and a cup of fresh fruit. Lunch took me back to the room with good intentions, and I had two servings of very low sodium albacore tuna and a slice of whole grain bread. I yielded to the late afternoon hospitality buffet, and I ate about 1 oz. each smoked cheddar and jalapeno jack cheese. Supper on the last night in town had to be authentic, so we went to a café in the French Quarter and I had salad with balsamic vinaigrette, a small bowl of red beans and rice with sausage, and the fried seafood platter. I ate calamari, oysters, shrimp, and catfish, all fried. I did pass up the potatoes.

Wednesday-On the Road Home

I had GoLean Crunch in the room, checked out and prepared to hit the road, only to learn the group had decided to make a quick stop at the Café du Monde for chicory coffee and beignets (fried square donuts in powered sugar). An order was three beignets and they were delightful. For lunch, the consensus was Italian and we stopped at Johnny Carino’s, somewhere around Lafayette Louisiana where I had half the chicken skilletini (slices of chicken, peppers, onions, and spaghetti). I asked for the sauce on the side and used very little. I ate half for lunch and the rest when we arrived home. I snacked on a couple of Ry-Krisp crackers and a few soy crisps.

Home Again

I am home, back on track, and have had oatmeal, low-fat/low-sodium chili, and extra lean ground beef with veggies today. In retrospect, I didn’t do too badly but I felt somewhat indulgent. Tomorrow I will reckon with the fitness center, the scales, and the blood pressure machine. I’ll let you know.

Low Fat Mushroom Omelet

This morning I diverted from my normal breakfast of cold cereal, Kashi GoLean Crunch with plain yoghurt, wild blueberries, and non-fat milk, or oatmeal with flax meal and raisins, in favor of a mushroom omelet. I had some nice mushrooms and some EggBeaters, so I chopped two large mushrooms and sautéed them in a skillet sprayed with olive oil spray, then added a half cup scrambled eggbeaters and topped it all with a tablespoon of Frieda’s Mild Salsa. When I logged the meal on my diet spreadsheet, I was pleasantly surprised to find that the whole meal tallied only 70 Calories, with 102 grams of protein, 4.27 g carbohydrates, .18 g fat, and 271 mg sodium.

On those mornings I have a taste for an omelet, I sometimes chop onions, mushrooms, red or green bell peppers, and sometimes a seeded jalapeño pepper. I frequently top it with either fat-free cheddar or mozzarella cheese. I always sauté in pan spray without additional oil. I sauté the vegetables separately and cook the yolkless eggs at low heat so I can turn it once without it breaking up. I then add the veggies and cheese and fold it over. This is a substantial, but low Calorie, salt, and fat meal

I have a fondness for mushrooms of all types and find that they add real flavor without adding much in the way of calories, fat, or salt. I sometimes slice them long ways and put them on the grill with boneless skinless chicken breasts. Sometimes for an evening meal, I will grill a four ounce patty of extra lean ground beef (96/4) and top it with grilled or sautéed mushrooms, peppers, and onions-lots of flavor for very few calories. And, I am getting servings of vegetables. I even have a neighbor who prepares his own inoculants and logs, growing his own shiitakes, my favorite.

I’ve found that mustard is the most forgiving condiment when it comes to calories, fat, sodium, and flavor-lots of flavor at very little cost. The Griffin’s prepared mustard I use has only 35 mg of sodium per teaspoon and no fat. The label lists 0 Calories, 0 grams fat, and 0 grams carbohydrate, so I checked the United States Department of Agriculture (USDA) National Nutrient Database http://www.nal.usda.gov/fnic/foodcomp/search/ and found that they list 3 Calories, .22 g protein, .27 g Carbohydrate, of which .2 is fiber and .04 is sugars, and 57 mg sodium for the prepared mustard they tested-still quite a bargain.

I am leaving Saturday for a conference in New Orleans so I will be eating restaurant food for five days. I hope my new-found ability to estimate four ounce portions and choose food low in fat, calories, and sodium, will keep me on track. I’ll let you know how it goes.

Here is my recap for yesterday.

Daily Dietary Recap-2/28/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1357.17	86.77 g	239.19 g	1205.17 mg	10.25 g	6.80%