Thursday, May 2, 2013

Recipes by weight for easy calorie counting and preparation


    Here are some tasty recipes converted to grams and calories-per- gram for ease of calorie counting and preparation. Simply weigh the desired portion in grams and multiply by calories-per-gram.  A perk of preparing by weight versus volume is fewer dishes: there is no need to use measuring cups and spoons. It's also easier to divide and multiply the recipe for
any custom size.                                                                

                                         Beef Stew


Weight and Ingredients                   calories/gram                               Calories
314g cooked weight (1lb) beef stew meat          2.2                                        989
1332g  (6 cups) water                     
24g (6 cubes) beef bouillon                              1.25                                          30
420g potatoes, raw, cut up                                .79                                         330
224g carrots, raw, cut up                                   .36                                          81
224g onion, raw, cut up                                     .36                                          80

2228g                                  Totals                    .67                                       1483

Directions
1) Brown beef at high heat for two minutes in a Dutch oven
2) Add water and bouillon and bring to a boil. Cut back the heat and simmer covered for one hour.
3) Add potatoes, onions and carrots and cook at medium high for 20 minutes or until done.
4) Season as desired. I highly recommend floating some croutons.
   .67 calories-per-gram.   247 calories per cup




                                                       Quick Chicken Noodle Soup

Ingredients                                                          cal/g                             cals
360g (3 cups) cut up chicken breasts                    2cal/g                          720 cal    
488g (2 cups) water                                             0cal/g                              0 cal
896g (32oz) Chicken Broth (bouillon cubes)       .04cal/g                           32 cal         
14g (1tbsp) olive oil                                            8.6cal/g                         120 cal
82g (1/2 cup) chopped onion                             .36cal/g                            30 cal
110g (2 stalks, ¾ cup) chopped celery               .12cal/g                            13 cal         
92g (1/2 cup) chopped carrot                            .36cal/g                            33 cal
----   (1/2 tsp) salt                                                                                       0 cal
----   (1/2 tsp) pepper                                                                                 0 cal
168g (6oz) fusilli pasta or broken spaghetti.    3.75cal/g uncooked             630cal                      

 2210g                     Totals                                 .71cal/g                        1578cal

Directions
-Cut up chicken breasts into ½ pieces, brown briefly in a large saucepan and pan fry in some oil till done.  Set aside.
-Using  the same saucepan, add olive oil, onion, celery, carrot, salt and pepper and sauté for 3 minutes
-Heat up chicken broth and water in a pan.
- Add broth mixture and pasta , bring to boil and cook seven minutes
-Stir in chicken and heat till warm.
-serve with parsley if desired.
Yield: 6 one cup servings.  .71 calories-per-gram.  263 calories in a one cup serving
.


                                                          Chicken Stir Fry

Ingredients                                                                        cal/gm                                      Calories
188g cooked (289g raw) one chicken breast                     2                                                    376
18g (1 1/2 tbsp) olive oil                                                   10                                                   180
46g 1 egg, scrambled                                                       1.7                                                     80
454g (1lb bag) frozen stir fry vegetables                            .40                                                  180
58g (1oz pkg) Kikkoman stir fry seasoning                      1.38                                                   80
396g (3 cups) cooked minute rice)                                   1.45                                                  574

 1160g                               Total                                     1.27                                                1470    

- Fry cut up chicken breast in 12g olive oil (1tbsp) in a  wok or large skillet at high heat till done, about 3 minutes. Remove from cookware and set aside.
- Mix stir fry seasoning packet according to package directions.
- Scramble egg in a bottom of wok or skillet in 6g oil. Remove when done and put with the chicken.
- Cook up the stir fry vegetables for 4 minutes at high heat. Stir frequently.
- When done add the precooked rice and cook till warm.
- Add back the chicken and egg and thoroughly mix together.
- Serve when warmed up fully.
 Calories-per-gram  1.27
 One cup serving 230 calories



                                                         Cream of Potato Soup


Ingredients                                                                        cal/gm                                      Calories
368g (2 cups) of diced potatoes (3/8” thick or less)          .8                                                  294
726g (3 cups) chicken broth                                             .02c/gm                                            15
484g (2 cups)  milk,skim                                                  .4                                                     180
56g (4 tbsp) butter                                                              7                                                    392
164g (1 cup) chopped onion                                             .36                                                   59
1 tsp dill weed
¼ tsp pepper
½ tsp salt
50g (4 tbsp)  flour                                                             3.2                                                   161
 1848g                               Total                                         .6                                                  1101    

- bring broth to a boil and add potatoes, onion, dill, salt and pepper. Reduce heat and simmer 10 minutes.
-Add flour gradually and then milk all at once. Whisk until flour is mixed in well. Now continue to simmer for another 30 minutes, occasionally whisking and stiring.
Calories-per-gram  .6
 One cup serving 142 calories





                                                             

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