YUMMY RECIPES - 3

Dinners

Many people feel that dinner is the most important meal of the day. And many of them are right. Dinner is a time for families to connect, talk about their days, and bond together as a unit.

Just because you’re trying to lose weight doesn’t mean you have to sacrifice taste at dinner time. In fact, we’re willing to be that some of these recipes will be big hits with your family and they won’t even know that they fit into your diet!

Spaghetti and Meatballs

1 ½ lb. lean ground turkey
2 egg whites
½ c dry breadcrumbs
¼ water
½ finely chopped onion
2 cloves minced garlic
¼ c parsley
2 tsp dried basil
1 tsp ground black pepper
3 c low-fat marinara pasta sauce
12 oz. spaghetti
¼ c reduced-fat Parmesan cheese

1. Preheat oven broiler
2. In large mixing bowl, combine turkey, egg white, breadcrumbs, water, onion, garlic, parsley, basil and black pepper. Mix thoroughly and shape into 1 ½” diameter meatballs
3. Arrange meatballs on a baking sheet and place under broiler for 10-12 minutes turning occasionally until they are browned on all sides
4. In a large saucepan, combine sauce and meatballs. Simmer on low for about 20 minutes.
5. While the sauce is simmering, prepare spaghetti according to package directions.
6. Plate and top with Parmesan cheese

6 servings

Homestyle Meat Loaf

1 ½ lbs. lean ground turkey
1 chopped onion
4 egg whites
1 c salsa
¾ oats, uncooked
1 pkg. dry vegetable soup mix
¼ tsp ground black pepper
½ c ketchup
6 portions red potatoes
2 lbs. green beans
¾ c skim milk
2 tbsp Butter Buds

1. Preheat oven to 350 degrees
2. In large mixing bowl, combine turkey, onion, egg whites, salsa, oats, soup mix, and pepper. Press mixture into 9” x 5” loaf pan and spread ketchup over top. Bake in oven until no longer pink in the center – about 60 minutes
3. About 25 minutes after putting the meatloaf in the oven, cut potatoes into 1” chunks. Place in large saucepan and cover with water. Bring to a boil over high heat. Reduce heat to medium and simmer until tender – about 20 minutes
4. Cut stems off green beans and place in a large saucepan with 1” of water. Heat to boiling over high heat. Then reduce heat and simmer uncovered for 6-8 minutes until crisp-tender. Drain
5. Remove meatloaf from oven and let sit 5 minutes before slicing.
6. Drain potatoes and return to pan. Mash while adding skim milk a little at a time. Add butter buds and mash vigorously until light and fluffy.



Chicken Veggie Stir Fry

1 tablespoon sesame oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 tablespoon minced scallions
1 pound boneless, skinless, chicken breasts, sliced into strips
1 cup broccoli spears
1 cup julienne carrots
1/2 pound green beans, chopped
1/2 cup julienne red pepper
1 cup quartered button mushrooms
3 heads baby bok choy, chopped
Low sodium teriyaki sauce

1. Heat the oil in a wok over high heat.
2. Add the garlic, ginger, and scallions. Cook until aromatic, about 2 minutes.
3. Add the chicken. Sauté until the edges are brown, about 3 to 4 minutes.
4. Add the broccoli, carrots, and green beans to the wok. Cook approximately 5 to 8 minutes, until the vegetables begin to become tender.
5. Add the red pepper, mushrooms, bok choy, and teriyaki sauce to the wok, cook approximately 5 to 8 minutes more, or until chicken is cooked through and vegetables are done to your likeness.
6. Taste and adjust seasonings. Serve immediately.


Chicken Fried Rice With Veggies

2 cups of cooked brown rice
1 16oz bag of mixed veggies (any kind)
1 pack of chicken breast cut up
3 table spoons soy sauce
2 eggs (1 whole, 1 egg white beaten)
Cooking spray

1. Cook brown rice according to package and set aside.
2. Cook cut up chicken breast until done and set aside.
3. Cook beaten eggs (scrambled style) and set aside.
4. Cook mixed veggies according to package.
5. Spray large skillet with cooking spray, add chicken,
eggs, and veggies. Stir and cook until heated through
well.
6. Add the 3 tablespoons of soy sauce (or according to
taste) to mixture in skillet. Cook for about 10 minutes
to make sure it is heated through.

Beef Stroganoff

1+ pounds of top bottom roast (or sirloin)
1 8oz container of fat free sour cream
1-2 tbsp(s) of beef granules or powder
1 tbsp of flour
Whole wheat pasta
Veggies are optional. Recommended: Mushrooms, broccoli

1. Cut your beef into cubes or strips (if you use the round bottom roast, it is best to tenderize it).
2. Place the beef into a pan that is sprayed with cooking spray. Cook until the beef is slightly brown (10-15 mins).
3. While your beef is browning, combine 8oz of sour cream, a tbsp of flour and 1-2 tbsp(s) of beef granules or powder. Mix them together (will look light brown)
4. After beef is slightly brown, pour the sour cream mix over it. Stir and let it cook for about 8-10 mins.
5. While this is cooking, boil water and cook pasta.
6. When finished place one serving of pasta on a plate and cover with meat and sauce.



Jambalaya

1/2 cup chopped Celery
1/2 cup diced Onion
1/2 cup diced Green Pepper
1.5 cups of diced Fat-Free Ham
1.5 cups of diced cooked boneless/skinless Chicken Breast
1/2 cup Chicken Broth
1 14 oz can of Diced Tomatoes (not drained) or 2 medium
fresh diced tomatoes
1 tbsp Hot Sauce
1-2 tsp Cajun Seasoning
1-2 tsp Dried Jalapeño Pepper
1/2 cup Brown Rice (uncooked)

1. In a non-stick pot, or one sprayed with cooking spray, sauté Celery, Onion, and Green Pepper until Onion is tender.
2. Add Broth, Tomatoes, meat, and seasonings.
3. Bring to a boil for 5 minutes stirring frequently.
4. Add rice and simmer for 15 minutes stirring frequently until rice is cooked and consistency is as desired.


Chicken Noodle Soup

2 tbsp. olive oil
1 chopped onion
4 carrots peeled and chopped
4 chopped celery stalks
4 bay leaves
½ tsp ground black pepper
12 c fat-free chicken broth
2 c water
2 lb. chicken breast cut into bite-size pieces
1 lb. whole wheat or no yolk noodles
2 tbsp chopped dill

1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté for about 4 min.
2. Add carrots, celery, bay leaves, black pepper, chicken broth and water. Bring to a boil over high heat
3. Add chicken and bring back to coil
4. Add noodles and simmer until tender – about 8 minutes. Reduce heat to low
5. Remove bay leaves and stir in parsley and dill

8 servings

Chicken Enchiladas

1 lb. cooked and shredded chicken breast
4 sliced green onions
2 tbsp chopped cilantro
1 minced jalapeno
3 cans green enchilada sauce
8 corn tortillas
1 c reduced-fat shredded cheddar cheese
½ c salsa
½ c light sour cream
1 diced tomato
¼ c sliced black olives

1. Preheat oven to 350 degrees. Lightly coat a 9” x 13” baking dish with cooking spray
2. Lightly coat a large skillet with cooking spray and place over a medium-high heat. Add green onion, cilantro, and jalapeno. Sauté for 2 min. Add chicken and 1 can of enchilada sauce. Cook, stirring occasionally until heated through – about 5 minutes
3. Pour the other 2 cans of enchilada sauce in a medium bowl and microwave until warm – about 2 minutes. Dip each tortilla in the heated sauce and fill with 1/8 of the chicken mixture. Roll up and place seam-side down in the baking dish
4. Pour remaining heated sauce over enchiladas and sprinkle with cheese. Bake until heated through and cheese is melted – about 15 minutes.
5. Divide lettuce onto four plates and place a portion of enchiladas on top. Top with a spoonful of salsa and a dollop of sour cream, tomatoes, and olives.

4 servings

Phillips, Bill; Eating For Life;

YUMMY RECIPES - 2

Lunch

Traditionally, lunch is the middle meal of the day when we eat three squares. Since you’re trying to lose weight without starving yourself, experts recommend that you eat several smaller meals, so consider lunches, your daytime meals.

Obviously, you can have sandwiches – on whole wheat bread, of course! Be sure anything you put between those two pieces of bread is lean and diet-friendly. Tuna is a great and filling sandwich, but lean roast beef, no-fat cheese, and chicken salad is also a good sandwich.

You can also opt for the traditional salad. Make sure you don’t top it with anything that will sabotage your weight loss efforts. That means no cheese (unless it’s non-fat or low-fat), bacon bits, croutons, or garbanzo beans - and no dressing unless it’s light. Try some lemon juice instead. It’s refreshing and delicious!

But there are other meals you can have during the day that are much more substantial meals you can have. Try some of these recipes!

Cool Taco Salad

½ lean ground beef
1 tbsp water
2 tsp. taco seasoning mix, divided
2 whole wheat pitas
2 tbsp reduced-fat cream cheese, room temp
2 tbsp fat-free sour cream
2 tbsp salsa
1 c shredded lettuce
1 diced tomato
¼ c reduced fat shredded cheddar cheese

1. Preheat oven to 400 degrees
2. In medium skillet, brown ground beef over medium heat until done. Drain off any fat. Add water and 1 tsp taco seasoning and simmer for 3 minutes. Removed from heat and set aside to cool slightly
3. Cut each pita into 8 wedges and place on baking sheet. Bake for 7 minutes or until lightly browned
4. While the beef is cooling, combine the remaining taco seasoning, cream cheese, sour cream, and salsa in a small bowl. Mix well. Divide and spread this mixture evenly onto 2 small plates
5. Spoon a portion of the beef over the sour cream mixture and top each with half the lettuce, tomato, and cheese
6. Place 8 baked pita wedges on each plate

2 servings

Chicken Pita Pizza

1 whole wheat pita
¼ c low fat pizza sauce
1 portion cooked chicken breast sliced
¼ red bell pepper sliced
¼ yellow bell pepper sliced
¼ small zucchini, sliced
¼ reduced-fat shredded mozzarella cheese

1. Preheat oven to 425 degrees
2. Place the pita on a baking sheet. Spoon pizza sauce evenly over the pita. Top with sliced chicken, peppers, zucchini and cheese
3. Bake for 10-12 minutes or until the cheese is melted and the pizza is heated through
4. Slice and eat!

Egg Salad Sandwich

4 hard boiled eggs
1 tbsp fat free salad dressing (Miracle Whip)
1 tbsp mustard
½ stalk sliced celery
¼ chopping red bell pepper
1 tsp pickle relish
1 tbsp fresh parsley
1 slice whole grain bread
1 lettuce leaf
¼ sliced avocado

1. Chop 1 whole egg and discard the yolks from the other 3 eggs and chop the whites
2. In a small mixing bowl, combine all ingredients except the bread, lettuce leaf, and avocado
3. Toast the bread and place on a small plate. Top with lettuce, egg salad and avocado slice

1 serving

Oriental Chicken Salad

4 portions cooked chicken (about 1 lb.) in bite size pieces
1 bag coleslaw mix
4 chopped green onions
2 tbsp light sesame oil
1/3 c rice vinegar
¼ c lite soy sauce
½ tsp ground ginger
1 c crisp chow mein noodles

1. In large mixing bowl, combine cooked chicken, coleslaw mix, and green onions
2. In small bowl, combine sesame oil, rice vinegar, soy sauce, and ginger. Drizzle over chicken mixture and toss to coat.
3. Divide into 4 portions and top with chow mein noodles.

4 servings

Mile High Baked Potato

1 medium russet potato
2 tsp fat-free chicken broth
¼ c low fat cottage cheese
¼ c chopped cooked chicken
¼ c cooked broccoli
¼ c salsa
1 tbsp chopped cilantro

1. Pierce potato several times with fork. Place in microwave and cook on high 5-8 minutes until tender. Let stand 1 minute.
2. Use knife to cut an “X” in the top of the cooked potato. Press ends slightly to open potato and pour chicken broth into opening
3. Top potato with cottage cheese, chicken, broccoli, and salsa. Place filled potato in microwave and cook on high for 30 more seconds.
4. Sprinkle top with fresh cilantro.

Phillips, Bill; Eating For Life;

How to follow balanced diet

When you’re choosing diet for losing weight it is quite difficult to find the right one.

Food has become an essential part of your every day routine, so it is important that you remember to make right choice. The best way to follow it is to prefer healthy food choices: eat more of the fruits and vegetables instead of the cooked meet during the day and very important part is to drink pure water, at least 2 litres a day.

Another important thing is to watch yourself how much you eat. The best way to control you is to eat smaller than average meal 3-4 times a day and, of course, to drink water between them.

There are plenty of diets and diet tips you can find in the Internet today. Try to use some of them and keep yourself healthy and fit.

I would suggest you to take the ideas of the best weight loss diets in the Web and fit them in to your lifestyle. Just remember, to be healthy is a lifestyle and should be experienced all year round.