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    Makeover Meal recipe cards - 1/9/2002 12:54:04 AM
    Makeover Specialist

    Posts: 2193
    Joined: 8/31/2001
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    RECIPE CARDS


    Serving Size

    How do I measure out foods that are on the Recipe Cards that came with the kit or the recipes on the Chat Forum Recipe Exchange?

    You will notice that the recipe cards do not have portions or serving sizes included with them. In general, the recipe cards yield family size portions. So, your whole family can enjoy the meal and/or you can make the full recipe and pre-measure and store the foods for additional meals throughout the week.

    The balance of this post is cut-and-pasted from a document written by Associate Recipe Consultant Gail.  Content Revised November 1, 2012.


     
    Because different body types and genders have different portion requirements, you'll note there are no portion sizes written on most of our recipes.  It's a pretty easy process to cook a piece of chicken, slap it on the scale, scoop out your portions of rice, vegetable or what-have-you and measure them in cups. (More on general measuring in these two FAQs:  Weights and Measures  and How do I measure fruit or potato?)  But what do you do when you're preparing a dish when ingredients are mixed?  Read on, please.   
     
    Figuring out how many servings are in a recipe isn't the hard part; 99 percent of the time we're going to base that on the number servings of protein in the recipe.  So, if you've got 16 oz of turkey breast and your recommended serving size is 2 oz, it's pretty simple to divide 16 by 2 and know that you'll  get about 8 servings from that recipe (you can say seven if you wish, since meat loses moisture and shrinks during the cooking process.)  Once you know how many servings of protein are in your recipe, simply divvy your finished creation into servings of equal size and you're in business!  If you've got something you can slice up, cut into equal sized portions.   If it's something like a soup or a stew, you can line up a parade of little containers and spoon equal amounts into each one.  In lieu of that, you can  measure the entire yield of your recipe in measuring cups, then divide whatever that amount is by the number of protein servings to figure out how much to measure out into your serving bowl each time you have a meal.   Please note:  this particular method does not require the use of a food scale.
     
    Recipes containing protein and carb mixed together can be a bit trickier.   You'll still have to figure out the number of protein servings, but from there, the plot thickens.  Most recipes aren't written specifically to accommodate 6 Week Body Makeover servings, rather they're written to come out with a particular flavor or consistency.   Once you know how many protein servings are in the recipe, you'll need to find out if it contains the correct quantity of carb per serving to satisfy the  requirements of your eating plan.  To do this, you'll need to divide the total quantity of carb in the recipe by the number of protein servings.   If the recipe doesn't contain enough carb in it to satisfy your requirement for a particular meal, you may have to eat a small side serving of carb.  If the recipe contains too much carb, it may not be your best weight loss option.   Recipes containing protein and fruit or protein, carb and fruit would be figured out in the same way as in the paragraph above.  If there's no protein in the recipe at all, base the servings on whatever component is the largest in the recipe.
     
     
     
    Some important points to bear in mind BEFORE YOU PREPARE ANY RECIPE:
     

     

    If a recipe doesn't give measured or weighed quantities (for example, if it lists ingredients such as 6 chicken breasts, or 3 large potatoes) it's up to you to weigh the chicken and measure the potatoes before you cook them.  Without that information to begin with, we have no idea how many servings there are in a recipe since Mother Nature doesn't make uniformly sized chicken breasts or potatoes.
     
    Grains expand with cooking anywhere from double to nearly four times their uncooked volume.   Our portions are based upon the cooked volume of the grain.  So, if the recipe you're using lists a quantity of uncooked grain, you'll need to know the expansion rate of that grain before you can figure out servings.  If the product package doesn't give you this information, try Googling.  In the worst case scenario, you may actually have to cook up some of the grain as an experiment to figure out how much it yields when it's cooked.  Sorry!
     
    Oats are probably the only grain we can guesstimate a reasonable rate of expansion.  They'll more or less double with conventional cooking, so any time you see a recipe calling for a quantity of uncooked oats, assume it will equal twice that amount when cooked. (Yes, we count it that way even in granola!)
     
    Fruits collapse and their natural sugars condense when cooked.  Be sure to measure them before you're cooking them.
     
    Rice pasta should be measured after cooking.
     

    We ask that members NOT send private messages to this Makeover Specialist account because it is no longer used by a specific person.

     
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