BMI Blog

Posted by Mark McGill, RD

Here’s a great recipe that’s easy, delicious and healthy!  For those of you who chat with me on a regular basis, I’ve probably suggested that you try steel cut oats with breakfast.  Minimally processed and high in fibre (which helps you feel full), steel-cut oats have a chewy texture and are perfect for a cold Ottawa morning.  Combine with protein to make them even more satisfying!  My protein preference is natural peanut butter (pictured) but you can also use unsalted nuts, pasteurized egg whites or protein powder.

Ingredients (per serving)

40 g uncooked steel cut oats (160 calories)

375 mL water

30 g natural peanut butter (180 calories)

Directions:

1. Bring water to a boil in a saucepan.
2. Add oats and reduce heat to simmer/low.
3. Stir occasionally, cook for 25-30 minutes or until desired consistency is reached. 
4. Stir in peanut butter or other protein.
5. Enjoy!

If time is a barrier for preparing it the morning of, it can be done the night prior.  Simply store in the fridge and reheat in the microwave.  You can also prepare several days’ worth at once.  Then simply add your protein of choice to each individual serving.

Nutritional Information (per serving)

Calories: 340

Protein: 13 g

Carbohydrates: 25 g

Sodium: 0 mg

Fibre: 6 g

Posted by Mark McGill, RD

Happy New Year to all!

As a follow-up to my last post, here is a quick and easy way to make your own frozen meal. 

The meal: pork loin roast, sweet potato and frozen mixed vegetables. 

Steps:

1. Place leftovers in a freezer-friendly container (Figure 1) and cover (Figure 2). 
2. Freeze overnight (Figure 3).  Why?  Freezing first will prevent the food from being compressed and losing its shape when you vacuum seal it.  Now, if you don’t mind “smushed” food, go ahead and seal it unfrozen (I have and don’t mind as it still tastes the same!)
3. Place on a plate and vacuum seal (Figure 4).
4. Label and place in freezer (Figure 5).

And there you go!  You can reheat from frozen in the microwave or oven or thaw it for 1 day in the fridge and reheat it the next!  Either way, you have a cheaper and healthier alternative to store-bought frozen meals or take-out the next time you’re in a pinch for what to have for dinner.

(to see images click "Read More")

posted by Mark McGill, RD

My parents were in town visiting recently so I took the opportunity to show-off my cooking skills with this sumptuous salmon dish (Salmon Cowell, Eat Shrink & Be Merry p. 101).  We all enjoyed the meal (especially my mom who didn’t have to cook!) which took very little time to prepare.  It paired well with wild rice and boiled spinach.

What You’ll Need

Marinade

¼ cup frozen orange juice concentrate – 113 calories

¼ cup hoisin sauce – 132 calories

1 tbsp grated gingerroot – 5 calories

1 tsp grated orange zest – 2 calories

Pinch crushed red pepper flakes (optional) – 1 calorie

4 boneless, skinless salmon fillets (about 5 oz each) – 1168 calories

1 tbsp canola oil (for grill) – 124 calories

Instructions

• Whisk together all marinade ingredients in a small bowl.  Place salmon in a large, heavy-duty, resealable plastic bag.  Add marinade and seal bag.  Turn bag several times to coat salmon with marinade.  Marinate in refrigerator for 30 minutes.
• Preheat grill to medium.  Remove salmon from marinade (keep marinade) and place on a grill rack that has been coated with cooking spray or lightly brushed with oil.  Grill for 3-4 min per side, until done (salmon should be slightly pink in centre).  Do not overcook or it will be dry.  Baste salmon with reserved marinade during last minute of cooking time, if desired.

Makes 4 servings

Nutritional Information (per serving or ¼ of recipe)

Calories - 386

Protein – 32g

Sodium – 329 mg

Carbohydrates – 13g

Fibre – 1g

posted by Mark McGill, RD

There’s nothing scary about this “Flank‘n’Stein” recipe from the “Chorus Loin” section of Eat, Shrink and Be Merry (p.125).  It’s quick to prepare and very flavourful.

What You’ll Need:

Marinade

½ cup light beer (I used Molson 67) (22 calories)

1/3 cup hickory-flavoured BBQ sauce (160 calories)

1 tbsp freshly squeezed lemon juice (3 calories)

2 tsp Mrs. Dash Steak Grilling Blend (0 calories)

1 tsp grated lemon zest (1 calorie)

1 tsp balsamic vinegar (3 calories)

¼ tsp dried rosemary, crushed (1 calorie)

1 ½ lbs flank steak, trimmed of fat (~900 calories)

• Whisk together all marinade ingredients in a medium bowl.  Place flank steak in a large, heavy-duty, resealable plastic bag.  Add marinade and seal bag.  Turn bag several times to coat steak with marinade.  Marinate in fridge for at least 2 hours or as long as 24 hours.
• Preheat grill to high.  Remove steak from bag and transfer marinade to a small saucepan.  Bring sauce to a boil and continue to boil for 1 minute.  Remove from heat.
• Place flank steak on a grill rack that has been coated with non-fat cooking spray.  Grill for about 6 minutes per side, or to desired degree of doneness.  Baste often with reserved marinade during last few minutes of cooking time.
• Let steak rest for 5 minutes before slicing.  To serve, slice steak thinly across the grain using a very sharp knife.

Makes 4 servings.  Pairs well with a sweet potato and spinach.

Nutritional Info (per serving)

Calories: 273

Protein: 46 grams

Carbohydrate: 10 grams

Fibre: 0 grams

Sodium: 379 mg

posted by Mark McGill, RD

At one point, my good friend and I would have dinner on a weekly basis.  We would rotate who would make it and at whose home.  We stopped for awhile but I thought since I’m working my way through Eat, Shrink & be Merry we should start our weekly ritual once again.  I let her pick the dish and she chose Chicken Pandemoniyum (page 92).

What you’ll need:

3 large boneless chicken breasts (851 calories)

2 tsp olive oil (80 calories)

3 cups sliced mushrooms (46 calories)

¾ cup chopped onions (50 calories)

1 tsp minced garlic (4 calories)

6 oz long grain rice (221)

1 ¼ cups reduced sodium chicken broth (21 calories)

½ cup dry white wine (98 calories)

½ cup freshly grated parmesan cheese (216 calories)

 Directions

• Cut chicken breasts into large chunks (about 6 pieces per breast).  Heat oil in a 10-inch, non-stick skillet with a tight-fitting lid.  Add chicken pieces and cook over medium-high heat for about 4 minutes, stirring often, until chicken is light browned all over.  Remove chicken from skillet and set aside.
• Add mushrooms, onions, and garlic to the same skillet.  Cook and stir until vegetables begin to soften, about 3 minutes.  If vegetables start to sick, add a little water or broth.

Add rice.  Mix well and cook for 30 seconds.  Stir in broth and wine.  Return chicken to skillet.  Bring mixture to boil.  Reduce heat to medium-low, cover, and simmer for about 20 minutes, until rice is tender and liquid is absorbed.  Remove from heat. Let stand, covered, for 10 minutes.  Stir in parmesan cheese and serve immediately.

Makes 4 servings

Notes:

• To save time, buy an 8 ounce package of pre-sliced mushrooms
• For a fancier dish, use a blend of sliced wild mushrooms, such as Portobello, shiitake, and cremini

 This dish was very simple to prepare and had a very nice flavour.  It tasted just as good the next day as lunch leftovers.

Nutritional Information (per serving or ¼ of recipe)

Calories: 397

Protein: 49 g

Carbohydrate: 18 g

Fibre: 4.5 g

Sodium: 464 mg