Recipe: Easy Fried Rice

WW posted this on Facebook and am I glad they did.

I'm a big fried rice fan and it looked easy. Not only was it easy, it was delicious and made a lot to freeze for later.

Easy Fried Rice

2 sprays cooking spray
2 large eggs, lightly beaten
1C carrots, shredded
1C scallions, sliced
3C cooked white rice
1/2C frozen peas, thawed (I bumped up to 1C, I love peas)
1/4 low-sodium soy sauce, or to taste (I went down to 1/8C)

Coat a large, nonstick skillet with cooking spray. Warm over medium-high heat and add eggs, tilt pan so eggs cover bottom.

When eggs start to set, break them up into pieces. Cook until eggs are cooked through, about 1 minute more. Remove eggs and set aside.

Recoat same skillet with cooking spray; set over medium high heat. Add carrots and all but 2T of scallions; saute until carrots are crisp-tender, about 2-3 minutes.

Stir in cooked rice, peas and soy sauce. Cook until heated through. about 1 minute. Gently stir in cooked egg and remaining scallions.

Serves 6, 3/4 C per serving.

4 Points per serving.

Notes: I left the egg out as I'm not a fan of it in rice. Instead of cooking spray, used 1t canola oil. I also reduced the soy sauce - 1/8C was plenty for me.

Recipe: Broccoli and Sausage Casserole

This recipe was featured in the WW Weekly meeting handout recently.

It caught my eye because it called for sausage, cheese and real Italian bread (and a lot of it).

Gave it a whirl and it's very good.



Broccoli and Sausage Casserole

12 oz loaf Italian bread, unsliced
1 lg garlic clove, peeled and smashed
1 lg red onion, cut into thin wedges
4C broccoli florets (you could easily add another 2 cups if you like broccoli)
1t olive oil
12 oz raw turkey sausage, sweet Italian variety (I used 1 package of Trader Joe's Sweet Italian Chicken sausage)
1/2C canned chicken broth
1/2t salt
1/2t pepper
1/4 crushed red pepper flakes
3/4C low-fat, shredded sharp Cheddar cheese


Preheat oven to 400.

Slice bread lengthwise and rub insides with garlic cloves. Place bread, open faced, on one side of a baking sheet; spread onion on other side. Place broccoli on another baking sheet. Coat vegetables and bread with cooking spray. Bake until broccoli is tender, flipping bread over and stirring vegetables halfway through, about 15 to 20 minutes. Remove pans from oven and cut bread into 1/2-inch cubes, reduce oven temp to 350.

Heat oil in large nonstick skillet (it's a lot of food, I used a wok). Cook sausage, about 7 to 10 minutes. Add broccoli, onion, bread, broth, salt, pepper and red pepper flakes.

Coat a 9-inch sq baking dish with spray and spoon 3 cups broccoli mixture into the dish. Sprinkle with 1/4 cup cheese. Top with remaining broccoli mixture, sprinkle with remaining cheese. Bake about 30 minutes.

Slice into 8 pieces and serve. 1 piece = 6 pts.

I thought 8 servings were very small, so I cut the whole thing into quarters and doubled Points. The only drawback on this recipe is the prep takes a little bit of time, but it's worth it. It freezes and reheats wonderfully.

C25K Week 1: Ow, my shins

The main reason I joined a gym was to get treadmill access.

I decided to do C25K again and since it's January in Massachusetts, I wasn't up for running in the snow, ice and cold. Actually, I'm not up for running, period, but I am up for what it does for my weight loss and body, and how I feel afterward.

When I was heading toward WW Lifetime in 2003, I started running, for the first time in my life. I made it through C25K and actually ran a few races. Like, below:




Week 1 is in the books and I tell you, a 5K seems a long way away. However, I made it through C25K before and I know it can be done.

The program calls for 5 minutes for warm up and cool down, but I've extended it out to 10 minutes on each side to prevent injury as much as I can. Week 1 calls for 60 seconds running, 90 seconds walking. Repeat for 20 minutes.

After the first week I realize I need:

New running shoes. I'm using my old pair (in my closet since 2003) and they're old. I'm hoping to hit Marathon Sports this week.

Running socks. I used to run in Thorlos, which are padded at the heel and front of the foot to absorb shock, and wick away moisture. I need good running socks again, also at Marathon.

Better running attire. My old yoga/workout paints, which turned into everyday wear, aren't cutting it. I need something tighter in the pants department so I don't feel like I'm jiggling all over the place (even though I am). I'll head to Target, their Champion line is decent and affordable. I also need a wicking T-shirt. The cotton ones are too heavy and sweaty post workout.

Now, onto Week 2, the start of which will be delayed by about 5 days because my husband is out of town and I won't be able to get to the gym. I'm not too disappointed because I think the rest will be good for my probably-shocked body.

Week 17: Weigh In

WW was hoppin' today, as you would suspect. But, the weigh-in line wasn't too long as there were, thankfully, two receptionists.

I superstitiously stuck with Donna The Wonderful, whom I love. -1.8 for a total of -47.4. Getting very close to my next goal, -50.

I counted 18 new members and only 3 of us oldies.

In which I start striding

Experienced a new first today, the elliptical machine.

As usual, my only goal in trying something new in fitness is to not fall off the machine. Mission accomplished!

But I had a pretty good time on it. It was challenging, but easy on the joints. I used the upper body handlebars (I doubt they're really called that, but you know what I mean) for about 5 minutes, but my heart rate was getting way too high. I shut the handlebars (see, the term does work) off and jammed for another 40 minutes on low levels.

It was a very good workout and a nice complement to running. I'll make this a staple of my off-running-day workout.

The title of this post comes from the directions on the elliptical display before you start. It's good to read that and follow the directions for starting up or you'll look like a loser and stand still on the pedals pushing the buttons repeatedly to try to get it to turn on. Or, so I'm told...

C25K Week 1, Day 1

Big day: First day of C25K, first day at the gym.

Even for a confirmed non-morning person like me, getting up at 5:30 am wasn't too much of a shock. I think Day 1 is the easiest because it's new and you're excited. The trick is to feel the same way on Day 42.

Anyway, got up, dressed and had a snack (Luna Protein Bar), then hopped in the car and made the 10-minute drive to the gym. On the way in the door, I've got an armful of junk: running shoes, iPod, headphones and a water bottle. Note to self: Find a gym bag.

Got in the door (yay, my security key fob works) and only 1 of the 6 treadmills is occupied. A good sign.

Hopped on, remembering not to stand on the belt when it starts, but straddle it my standing on the edges of the treadmill, and off I went.

Running for 60 seconds was work and I was happy when it was time for 90 seconds of walking. The time passed pretty quickly between my music, the TV on the treadmill and the math I was doing in my head to ensure I started running and walking at the right times.

After 10 minutes of warm-up, 20 minutes of run-walk, 10 of cool-down and thorough stretching, I was done.

6:45am - a good hour before I normally get out of bed - and my workout for the day was done. And I already got in 32 oz of water. Not bad!

Now, Day 2, when the real work begins.

In which I join a gym

I did the most cliched thing you can do 2 days before New Year's Eve: I joined a gym.

I've been thinking about it for a few weeks, and I decided I want to amp up my exercise.

When I was losing in 2002-2003, I completed the C25K program. I even ran a few 5Ks and had a good time. I didn't keep my running up and eventually all the weight came back (eating whatever I wanted helped, too).

But running was great in that is burned a ton of calories, toned me up and gave me a lot of confidence in that I did something I never thought I could do.

To run, at least for the winter, I need a treadmill, which means I need a gym since there is absolutely no space for one in our home.

My gym requirements were pretty simple:

Close to home.

Working treadmills.

Clean.

Open 24 hours.

There are a couple of 24-hour gyms close to home. I called the first one, all ready to schedule a tour and join that day. Left a message and never heard back.

Instead of calling the other gym, I just showed up, took a tour and joined. It met all my requirements, and the owner said it's not super busy in the early morning, so I shouldn't have a hard time getting a treadmill. I don't quite believe that, but we'll see. There are 6 treadmills, what are the chances they're all occupied at 6 am? I type this hoping there's not a post in January titled, "I Can't Get An Effing Treadmill At 6 am!"

So, I'm excited. This is a new, fun jumpstart my exercise needs. I still love Leslie's walking workouts and I will do them as a kind of cross-training. They're still challenging and they're weather-proof. I just needed a boost.