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CHOOSE FROM HERE BREAKFAST RECIPES LUNCH RECIPES DINNER RECIPES LITTLE EXTRASCan YOU help us out here?? or if you want to check out the Questions and Answers!
Spaghetti Carbonara 1- 8 oz. pkg. spaghetti 1 medium onion 2 cloves of garlic 1 Tbsp.
olive oil (or olive oil cooking spray) 1 pkg. Canadian bacon, chopped (sandwich slices
work well) 1 container of Egg Beaters or other egg substitute 1/2 cup skim milk pepper
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Chop
the onions and garlic, and saute them in the olive oil or cooking spray. While this is
cooking, boil the spaghetti according to the label directions. Once the onions and garlic
are done, add chopped Canadian bacon to the mix, and cook on medium heat for 4 to 5
minutes. Mix milk and egg substitute together, and slowly add to onion, garlic and bacon
mixture. Stir slowly, and reduce the heat to low. Add black pepper, and simmer sauce for
several minutes until thickened. Serve immediately over pasta.
Check out Kathy's hint too!
Spicey Grilled Chicken
From Mary in Monica / Ca.
Low Fat Chicken Enchiladas
FILLING:
3 cups shredded chicken
2 cups kraft fat free shredded cheddar cheese
2 cups fat free sour cream
10 98%fat free mission tortillas
cayanne pepper to taste
SAUCE :
salt
1 - 29 oz. can diced tomatoes (reserve liquid)
2 cups onions diced
2 cloves garlic diced
1 - 8 ounce can green chlies
1 tbs. canola oil
1 1/4 tsp. oregano
saute garlic and green chilies in large saucepan til garlic is soft. add
tomatoes and onions and half the reserve tomatoe liquid , simmer for 20
minutes.shred chicken in a bowl add cheese and sou r cream and cayenne
pepper mix well. in a small saucepan heat the tortillas in fat free pam
cooking spray when soft put two large spoonfulls of chicken mixture in
tortilla and roll up placing seam side down in a 9 by 12 pyrex or other
pan.
ten large flour enchiladas will fit comfortably top with salsa . bake
in a 350 degree oven for thirty minutes . and voila very very low fat
enchiladas.
From "Momma-bear"!!
Heres one of her favorite no-fat recipes
1 onion, chopped
1 zucchini, sliced about 1/2"thick, then cut in half.
1 stalk of celery,sliced.
1 green pepper, chopped.
Put this in micro. bowl & micro about 3 min on high.
Then add 1 chopped tomato.
Fresh mushrooms sliced (if you like)
As much no-fat shredded yellow cheese as you like.
Garlic salt.
Pepper.
2 Tbs Parmeson cheese
Pinch of oregano.
Sprinkle Butter buds on.
Cover & micro., 3 min on high.
And, if you like to make a 1 bowl dinner, first micro 2 boneless Chicken breasts, cut into
2" pieces, then proceed with rest of the recipe. mmmmmmmmm good.
From R.H. in Mighigan - Moroccan Pasta
12 oz angel-hair pasta
1 red pepper, chopped (red is preferred, but green will do)
1/2 of a red onion, chopped
1/2 med zucchini, chopped
1 tsp. salt
1 tsp. curry powder
1 tbs olive oil
1/2 cup chicken broth
1/4 cup seedless raisins
Prepare pasta using package instructions. In large saucepan over medium heat, cook red
pepper, onion, zucchini, salt and curry powder in hot oil 3 min or until crisp. (longer is
you prefer tender) Stir in broth. Bring to boil. Boil 1 min or untl slightly thickened.
Drain pasta and add to vegetable mixture with raisins. Toss to coat well.
Approx. per serving - 0mg cholesterol 3g fat 263 calories
Cheese-Stuffed Red Peppers
1/2 lb ground turkey breast
1 tsp minced fresh garlic
3 large red peppers
4 cups water
1 - 8 oz pkg fat free shredded cheese
3/4 cup cooked wild rice
1/3 cup sliced green onions
1 - 2 oz jar chopped pimiento
1/8 tsp cayenne pepper
Heat oven to 350. Cook turkey and garlic in a skillet until brown, drain. Cut red peppers
lengthwise in half. Clean. Boil peppers halves for 2 minutes, drain. Stir together
pimiento, cayenne pepper and turkey mixture. Loosely stuff pepper halves. Bade in 12 by 7
inch baking dish. (Spray dish with non- stick, low fat cooking spray.) Cover and bake at
350 for 30 minutes. Uncover, sprinkle with cheese and continue baking until cheese melts.
Serves 6.
Approx. per serving - 33mg cholesterol 2g fat 176 calories.
Marinated Bar-B-Cue Pork Chops
2 cloves garlic, crushed
1 tbs crushed coriander
1 tbs black pepper
1 tbs brown sugar
3 tbs soy sauce (preferable low-sodium)
4 boneless pork chops (about 1 inch thick)
Combine all ingredients except chops. Place chops in shallow dish and pour marinade over.
Let sit for 30 minutes. Grill chops over indirect heat for 12-15 minutes, turning once.
Juice should be clear.
Approx. per serving - 66mg cholesterol 6g fat 204 calories
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HINTS FROM YOU!!!
Here's a great hint from Safiyah
Hi! Just use 2 egg whites for each egg instead, its a fresh source and less chemicals than
egg substitute! If you need to convert recipes using egg substitute, 1/4 cup egg
substitute equals one egg (two egg whites). Here in the states its much cheaper to buy
eggs and throw away the yolks than it is to buy egg substitute. If you'd like more
specific info on egg substitutes let me know and I'll look at a carton the next time I'm
at the grocery. Hope this helps.
Here's a helpful hint: If you don't have a lot of
time (especially if you're single), keep a bag of flash-frozen chicken breasts in your
freezer. You can defrost them quickly in the microwave or in the fridge overnight, season
them however you like and cook them in the microwave, poach them or bake them. I recommend
using low-fat or fat-free salad dressings as marinades, or just rubbing your favorite
spices on them. It's fast, tasty and low-fat! Thanks! Kathy St. Louis, Missouri
From Shannon
At the Zhers supermarket you can buy fat free tofu, which melts the same as regular
cheese. It has the same texture and comes in a vacuum packed seal, same as cheese. It also
comes in different flavours, like cheddar, monteray, Italian, etc. Hope this helps you
out!
From Mark in Houston, Tx
Try them you'll like 'em.
I have been using non-fat substitues for a while now. They have really improved them alot.
Especially the cheese products Kraft Free cheese is great.
Don't forget, by substituting non-fat ingredients into your favorite reciepes you eat low
fat and the taste isn't that different.
PS Dont forget that
From Flora
I buy soy cheese in the produce of the food market. It's not bad and is
called Veggie slices. Sometimes I make cheese from non-fat yorgurt by
straining it through coffee filters.
Another possibility is, if you can get fat free cottage cheese, you can
use that by filtering it
for a short time and then creaming it. I could help you more if I knew
how you were going to use the cheese.
Better yet, move to the U.S. Just kidding! Healthy Foods makes non-fat
cheese and so
does Kraft. Ask the grocery store manager to order it for you.
If I can help any other way, let me know.
Flora
From Kerri
Eat alot of fiber...it will help you feel better!!
Try a high fiber cereal in the moring and a few fiberful vegetables during the day-
great for your system!!
From Michele
I have lost alot of weight by simply counting my calories and fat content everyday by
keeping a food diary. That way you can keep track of what you've eaten, and are able to
make wiser decisions on what you should eat for that day. If you're trying to lose weight
at a healthy pace, you must decrease your calories by 500 from what you normally eat, and
over time you'll watch the fat dissapear!
From Krysta and Jeff!!
Check these great ideas out!
My husband and I made a switch to lower fat over a year ago. By making very small changes
in our diet, we have lost a combined 70 lbs, with no changes is excercise!!
This is what we did:
Switched from 2% to skim milk. This took a little time to get used to, but now 2% milk
tastes like cream to us!!
Switched to a lower fat style margarine, and used it only on those things
that 'needed' that butter taste.
We do not use any oil or fat to 'fry' anything. Even eggs come out great using a non-stick
skillet.
We rarely eat red meat, and when we do it is extra lean ground beef, browned with no fat,
then rinsed off. There is no loss of flavour if you season after you rinse it.
We have also used home made ground chicken and turkey in its place (by making our own, we
control the fat content).
Switched to boneless and skinless chicken and turkey breast.
Use low fat mayonaisse and sour cream instead of regular.
I use a lower fat cream powder in my coffee, and use less of it.
These little changes made a big difference!! And we still cook the same
recipes we always did, keeping an eye out for 'useless' fat that doesn't
contribute much to the recipe itself.
I hope that others can use these suggestions as well.
Don't forget Momma Bears words of wisdom - Power is what you do, character is what you
are......
Joe in Alaska tells us to make sure we use the stairs in the office instead of the
elevator - DON'T be LAZY!!
From Mary in New York - Use lemon juice to marinate your pork. No calories added, and
great taste!
Lisa in Portland says Try a wine spitzer with supper instead of wine. (wine and club
soda) Tastes great on a hot day, and far fewer calories.
W.M. in Phoenix - Keep celery sticks and carrots in an air tight containor in your fridge,
clean and cut, this way when you want a quick snack you have no excuse!
Alice from Hamilton wants to remind us all to drink our 8 glasses of water everyday!! This
will keep your skin healthy and shiney!!
A.R in Edmonton says remember to take the skin off of your chicken - saves up to 50% of
the fat!!
Henricka from Montreal, Quebec says that we should ALL spend more time CLEANING! She wants
to remind us that if we stay at home, cleaning keeps us up and moving! VERY IMPORTANT
(especially if you have no kids!!)
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