Low fat healthy recipe ideas.

[WarChild]

As you may or may not know, I eat a very low fat high quality diet combined with a lot of exercise. Now, I know what you're thinking "But, but, but ... fat and sugar taste good I can't live without them.". Of course, you're right it does taste good, but there are other alternatives. I ran a kitchen for many years when I was younger so I'm pretty good at cooking and I thought I'd share what I'm eating tonight. If anyone else is interested in other recipes, I'll gladly hook you up..

Chicken Catchatorie:

In a skillet over a high heat, satuee the following in no fat cooking spray:
1 Onion.
Chicken breast or chicken tenders (I use tenders) cut in to cubes.
Celery cut in large pieces.
Fresh Garlic.
Bell Peppers.
Italian spices (Oregeno, rosemary, thyme, etc .. I use a pre blended dried spice mixture for ease). It is important you add the dry spices at the begining so the flavor is released.
Fresh ground pepper to taste.

Sautee and stir until the chicken is cooked all the way through (You can cut a piece of chicken in half, it should be all white and not pink at all). When the chicken is cooked add in cubed fresh tomatoes and carrots (If desired). Sautee for a few minutes more. Add organic tomato sauce with NO sugar or fat added. At this point I also add sliced black olives. Add about one half to one cup of water. Bring sauce to a boil then reduce to low heat and allow to simmer for 30-60 minutes, as desired.

Serve over rice or whole wheat pasta. Sauce will keep well in the fridge for several days.

Enjoy!

[Sly]

I'm coming to your house for dinner.

[AaronM]

Originally Posted by Sly

I'm coming to your house for dinner.

My place is closer and the food is better.

Of course.....You may have difficulty with the stairs.

[Deej]

sounds very good, Ill be making chicken picatta this weekend for the mother... She specially requested it...

A good dish

[mattz]

Ingredients :
two peice of white bread
2 tbsp of ketchup

Directions:
- spread the ketchup on the bread and enjoy

[Sly]

Originally Posted by AaronM

My place is closer and the food is better.

Of course.....You may have difficulty with the stairs.

Never stopped me before.

I'll bring the cookies.

[WarChild]

Originally Posted by mattz

Ingredients :
two peice of white bread
2 tbsp of ketchup

Directions:
- spread the ketchup on the bread and enjoy

White bread is a big no no. It basically turns to sugar in your system right away. Sugar turns to fat.

[Sly]

I eat wheat bread. The cheap store brand though.

[AaronM]

Originally Posted by Sly

Never stopped me before.

I'll bring the cookies.

Make sure they are low-carb because dinner is.

[WarChild]

Originally Posted by AaronM

Make sure they are low-carb because dinner is.

Are you doing a low carb diet or do you always eat low carbs? Just curious.

[AaronM]

Originally Posted by WarChild

Are you doing a low carb diet or do you always eat low carbs? Just curious.

The GF is on a low-carb kick and since she's the one cooking......

[WarChild]

Originally Posted by AaronM

The GF is on a low-carb kick and since she's the one cooking......

Ahhh makes sense. Low carb is actually an effective diet. Unfortunately, like most diets, it ends up being a temporary fix. Some evidence suggests that high intake of fats can lead to an increased risk of renal problems as well. It's also not appropriate for highly active people. Personally I need between 4000 and 5000 calories a day, and most of that is complex carbohydrate.

[AaronM]

Originally Posted by WarChild

Ahhh makes sense. Low carb is actually an effective diet. Unfortunately, like most diets, it ends up being a temporary fix. Some evidence suggests that high intake of fats can lead to an increased risk of renal problems as well. It's also not appropriate for highly active people. Personally I need between 4000 and 5000 calories a day, and most of that is complex carbohydrate.

The funny thing is that she has gained a few pounds since starting. I feel like I have gained as well but I weighed myself today and I'm the same as before....Fat.

[Deej]

Originally Posted by WarChild

Ahhh makes sense. Low carb is actually an effective diet. Unfortunately, like most diets, it ends up being a temporary fix. Some evidence suggests that high intake of fats can lead to an increased risk of renal problems as well. It's also not appropriate for highly active people. Personally I need between 4000 and 5000 calories a day, and most of that is complex carbohydrate.

This is true... i tried it once.. it helps you convert your diet lifestyle to a more healthy approach but its nothing to stick by for sure....

work in some GOOD carbs... and low fat healthy food.... combine it with decent exercise and your set... even if you dont lose weight (of thats your goal) your body will love it

[WarChild]

Low carb or modified Atkins is best to drop off the really tough fat. Once you get down to 13-15% body fat, it's much more difficult to get below that. Body builders might compete at 6% or less fat and the only way to get there is very low carbs. Hard to work out without carbs and nearly impossible to build muscle. I have used low carbs in cutting cycles before. Bulk up for 8-10 months, then cut fat for 2. That kind of thing.

[GAMEFINEST]

cardio ...

[WarChild]

Originally Posted by GAMEFINEST

cardio ...

Yes, of course cardio. Cardio alone is not the answer though, a proper diet is also required.

[Pornwolf]

Great recipe.

Give me more.

[WarChild]

Originally Posted by Pornwolf

Great recipe.

Give me more.

Sure.

In a rice cooker with steamer tray insert, combine 1 cup of white rice, diced onion, sliced mushroom, fresh minced garlic and 1 and 1/3 cups of Swanson no fat low sodium chicken broth. In the steamer insert add fresh vegetables to taste. I try to stay green and use asparagus and broccoli most often. Rice cooker should run its auto cycle, aprox 12-14 minutes. Rice recipe is for one person and can be scaled but will take longer to cook.

In an oven or toaster over set to broil and heated fully, place salmon steaks aprox 1 inch thick. Douse with fresh squeezed lemon, sprinkle with dill and black pepper. Spray a quick blast of non fat cooking spray and broil for 6 minutes. Remove salmon, flip and repeat lemon and dill treatement and grill for 6 minutes more.

[Jim_Gunn]

Warchild, nice recipe. I am going to add one of my favorites in here in case someone wants another yummy option.


Healthy Delicious Tacos

My favorite meal is healthy tacos w/ home made hard taco shells (I make enough at a time for several meals) Do not eat store bought trans-fatty taco shells!

One package of extra-lean ground turkey (or 93% fat free or better ground beef). Brown meat on medium stove heat for a few minutes, then drain and rinse off fat in colander. Add back meat, turn heat on low, add 2/3rds cup of water and one packet (low sodium) taco seasoning, mix and chop up meat a bit. Cook in the fry pan for less than ten minutes chopping up mixture in fry pan with spatula a bit and turning mixing several times. Makes enough for approx 10 tacos.
Now you make your own crispy shells from store bought flat whole wheat or ezekiel tortillas. Buy some whole wheat torillas in the refrig. section of the supermarket or better yet some Food For Life brand Ezekial Sprouted Grain Tortillas in the frozen section (they come out crispier), coat each one with a few olive oil sprays & a shake little salt on each. Now bake for 15 minutes at 325 degrees draped over a metal taco shell rack or over draped over two slats of the oven shelf and hanging down to make the shape and crispiness of taco shells. Store the extras in tupperware in the refrigerator.

I top the tacos with some store bought lettuce shreds & some chopped bits of a small tomato. You can add salsa to the meat when you re-heat it and also slightly microwave-melted fat free cheese shreds from the store on top if you wish.

Also- use that pre-cooked taco seasoned meat to eat in other combos during other meals, for example:

- Stuffed in a whole wheat pita, kinda like a dry Sloppy Joe sandwich.

- Stuffed in half a red/orange/green/yellow bell pepper that you heat in the microwave for 90 seconds

- Mixed up with some red kidney beans and brown rice, kinda like a dry chili.

[Pornwolf]

WC, Will you marry me?

[carol.prime]

yummmy!!! thanks for the recipe..
better if you would also cook that for me..hehe!!

[jonesonyou]

Fit for Live by doctor Diamond. A must read for everyone!

[Kimmykim]

Switching out low sodium chicken broth for the water/butter/margarine portion of things you are cooking is one of the best ways to dump the fat and get more flavor.

Understanding that a 4 oz portion is about the size of your palm is also key to realizing how much food you are eating.

Dump the soft drinks as well, they are horrible for you.

[OMG Jim]

Boneless breast of chicken layered with eggplant, prosciutto, spinach and mozzarella in a light brown wine sauce.



Boneless breast of chicken seared on the grill then baked on a wine soaked oak plank and topped in a white wine teriyaki demi-glaze with asparagus and red roasted peppers.



Chicken, Avocado, Mango salad. Boneless breast of chicken, fresh avocado & fresh mango served with red onion over a bed of baby greens.



_

[pornduran]

cool thanks!

[Pornwolf]

That looks delicious Jim!

[cj_purve]

Jim, that looks great!!!

Here's one of mine to add to the mix ... its not optimized for weight loss, but its healthy & if necessary just skip the sauce ;-)

I use Barramundi which is white, fairly mild & fine flesh fish with only a few obvious bones. It's fresh or salt water & could be substituted with either sea perch or something similar that is available in your area.



INGREDIENTS

1 fish fillet per person, barramundi or sea perch
whole tomato
whole lemon or 2
dill, basil or lemongrass (just pick 1 of, not all)
whole onion
cracked black pepper

METHOD

- layout foil in a tray with enough extra on either side to wrap the fillets. usually 2 fillets per parcel is max.
- finely slice tomato, onion & lemon
- lightly brush foil with olive oil & lay the fillets down with herbs, tomato, onion on top as pictured
- crack some pepper over the top
- fold one side of the foil over the top and fold the other side over that, then fold the ends in tight like a parcel, making sure there's no air holes so the steam doesn't escape
- cook for around 20 - 30 minutes in medium oven, or until the flesh is white all the way through. if its uneven size, check the thickest part for whiteness all the way to the center before serving.



SAUCE

buy a whole egg mayonaisse in a jar & stir in about 3 or 4 tbsp of the fish liquid from the foil, along with some extra herbs if you wish. drizzle a bit over the top & maybe add a wedge of lemon for decoration ...

Serve with a green vegie stir fry with nothing but olive oil & some fresh garlic & medallions of roasted sweet potato.

mmmmmmmmm ;-)

[Ace_luffy]

Originally Posted by AlmightyJim

Boneless breast of chicken layered with eggplant, prosciutto, spinach and mozzarella in a light brown wine sauce.



Boneless breast of chicken seared on the grill then baked on a wine soaked oak plank and topped in a white wine teriyaki demi-glaze with asparagus and red roasted peppers.



Chicken, Avocado, Mango salad. Boneless breast of chicken, fresh avocado & fresh mango served with red onion over a bed of baby greens.



_

yummy and that make me hungry!!