Wecipe Wednesday - June 30, 2021 - Favorite Ingredients?
Welcome back to Wecipe Wednesday. I volunteered to lead a return of this longstanding regular thread at r/loseit at least until the end of March 2021. Since no one has stepped up to take my place yet, I'll keep going until I run out or recipes.
I'll include the ingredients list, nutritional information along with other hints. Some recipes are vegetarian/vegan, others not so much.
Post your favourite healthy recipes here to share with the rest of the loseit community! Recipes don't have to fit this week's theme at all, they should just be something that you can eat reasonably frequently while actively losing weight.
Due to the spirit of the sub, please try to include the calorie and nutritional information if at all possible. MyFitnessPal has awesome recipe calculators you can use!
For the most part, I target my meals to have a component in the 350-550 kcal range. My breakfast and lunch tend to be right around 400 kcal each and dinner can be a bit heavier, or include a side dish to bring the calories up a bit. When I was eating 1650 kcal/day the breakdown was roughly 400/400/600/250 for breakfast/lunch/dinner/snacks.
Anyhow: enough background on to the recipes!
Favorite Ingredients?
It continues to be CSA season here, and it's way too hot to even think much less cook something that requires a recipe. Most meals have been slap meat on grill, chop some raw vegetables for a side and call it dinner.
The one highlight of last week was that we got one of my favorite ingredients in our CSA box: Garlic Scapes. They make some amazing pesto, but I've got basil plants out the wazoo and also use the radish, turnip and beet greens for pesto. So, I wanted to try something different with them this year and the heat wave hadn't hit yet so I tried two new to me recipes.
Garlic Scape Risotto https://www.tablespoon.com/recipes/garlic-scape-risotto/21856995-2cd6-441e-838f-4b1205c89eef
Creamed Spinach And Garlic Scapes https://food52.com/recipes/18031-creamed-spinach-and-garlic-scapes
I'll focus on the risotto today:
- 1 cup Arborio rice [640 kcal]
- 2 tbsp extra virgin olive oil [240 kcal]
- 1/2 cup freshly grated Romano cheese [210 kcal]
- 1/2 cup white wine [100 kca]
- 4 cups chicken broth or stock [40 kcal]
- 0.5 cup garlic scapes (cut into 1/4 inch rounds)
- 1/4 cup chopped fresh sage
- Salt and pepper, to taste
Total (2 servings): 1230 kcal -> 615 kcal/serving
We swapped out the chicken broth for vegetable broth this time to make it vegetarian (not vegan due to the cheese). Make it three servings (still plenty of food!) if you are targeting 400 kcal meals.
Absolutely delicious, but a bit carb heavy for regular use. Thankfully, the garlic scapes are completely ephemeral. Once they're gone for the season, they're gone.
It was also our second risotto of the week since we also made lemon fennel risotto earlier in the week and served that with shrimp.
We used the Creamed Spinach as a base for a Saturday morning poached egg breakfast that was delicious. I cut the bacon fat back and used 1% milk to make it a bit less calorie dense, but I think it could actually have taken a slice of bacon instead of just the fat to make it a bit more "breakfast-like". Served over a half Gluten Free English Muffin that came in at around 400 kcal. The inclusion of the Garlic Scape really enhanced the spinach though!
What are you eating this week?
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