Seems like for us, I can always find a main course - grilled chicken, salmon, tilapia that's healthy. But the side dishes are hard - right now I've been on a big zucchini kick. I posted a recipe earlier on this board for a yummy zucchini & yellow squash casserole. Very low cal & low fat!! I'm loving sweet corn right now too!! And fresh tomatoes!! I can spend a forture on fresh produce this time of the year!
My new favorite is a marinade made with orange juice, balsamic vinegar, cilantro, garlic, onion, jalapeno, and a touch of honey and olive oil (plus salt and pepper). I put it on chicken breasts and peach halves, then grill them. This pairs well with a salad made of 2 parts roasted corn kernels, 2 parts black beans, one part chopped fresh tomatoes (or pico de gallo/Rotel/sun-dried tomatoes... As long as any liquid is drained), and a little chopped avocado. It comes out to roughly 300 calories per plate with a 3 oz. piece of chicken.
Fitness Minutes: (10,495)
12 6/19/12 2:20 P
"Fried" rice. Since I'm vegetarian, I throw in a bunch of veggies, eggs, tofu and brown rice. It checks all my healthy boxes; fiber, protein, veggies and good carbs. And of course its delicious and very easy to make.
Fitness Minutes: (19,715)
462 6/19/12 12:21 P
At the moment, the SP recipe for channa masala, omelets/frittatas with lots of veggies, and salads made with Trader Joe's organic broccoli slaw.
My favorite recipe is for a salad that I just kind of throw together. Lettuce, spinach, 1 medium orange in sections, one apple cut into sections, almonds, raisins and a light raspberry vinaigrette dressing.
Lean meat stirfry with fresh veggies. I have discovered a range of stir fry sauces and my new fave is honey and sesame seed. Yummy and filling when served with some brown rice.
Fitness Minutes: (50)
996 6/18/12 10:31 P
Can there be any ONE favorite?
Saag/Palak Paneer -- the Indian dish with the paneer cheese and spinach and Indian spices. I've learned how to do all but the cheese from scratch, and there is a neighboring Indian cuisine supply store for the cheese.
Chicken (or Duck) bone broth. Freeze up, and use appropriately. In my case, my sources are pastured and not supermarketted..
Arctic Char or Sockeye Salmon. Sustainable. Saute or broil or grill with a repetoire of seasonings and spices.
Asparagus. Roasted with black pepper, a touch of extra virgin olive oil, perhaps a hint of parmagian cheese. And maybe an extra seasoning or two. Do NOT overcook.
Guacamole with tomato, and onion, and lime, and cilantro. Garlic?
Artichokes. Simmer the small ones for 30-35 minutes, the super sized ones for 1 hour and 15 minutes or so. Intermediates probably about an hour. Peel off the leaves, just eat the base. More is edible as you go interior on the artichoke. Dip into a home-made dressing (we grew up eating these dipped in Catalina dressing, but they've changed their recipe to the decidedly unwelcome in these parts). I like a somewhat acidic dipping sauce so I use something with lime or lemon or vinegar components. Oh, and DON'T eat the "feathers" -- they live just above the artichoke heart, and if one's choke is small enough, can be eaten in the truly small representatives of this species.
Looking back up at the above, I sort of doubt I'll have a lot of people in total agreement, but this is what makes horse races or so I am told.
Vegetarian indian cooking! Exploring lots of new legumes and spices. I get most of my recipes from a blog called Lisa`s kitchen, but I substitute coconut milk for soy milk and reduce the oil to make it even better.
Currently loving mung bean curry with chilli and fresh lime! Served with brown rice and barely or home made wholemeal indian flat bread.
Then for veg I love to steam broccoli and garlic in the microwave.
Fitness Minutes: (2,628)
52 6/18/12 8:56 P
veggies and humus
Fitness Minutes: (5,218)
1,032 6/18/12 2:57 P
Just had one of my favorite lunches:
2T peanut butter, 1T toasted wheat germ, 2 tsp. honey (Spray the measuring spoons with PAM to help the PB and honey release easier.)
Mix them all together and spread on whole wheat or multigrain bread.
I use Pepperidge Farm Light Style soft wheat, only 45 calories per slice. Yes, the slices are smaller, but that just means more filling per bite!
Fitness Minutes: (3,442)
41 6/18/12 2:50 P
Veggie sandwich on Arnold's whole wheat sandwich thins. A think slice of cheddar cheese, a tsp of hommus, and all the veggies....Yummy!
I'm mostly just cooking for me, but right now my favorite, quick thing to make is salmon.
I buy individually frozen, 4-ounce fillets at Walmart. I microwave one fillet with some Lawry's citrus marinade and a cup of fresh pineapple, usually about three minutes, flip the fillet and cook for another 3-5 minutes (until opaque). I serve it with a wheat roll and a baked sweet potato (that I also microwave) topped with sugar-free caramel sauce. If I have the calories in my budget, I'll finish it off with 1/2 cup frozen yogurt or an ounce of dark chocolate.
Fitness Minutes: (18,611)
22,908 6/18/12 12:14 P
I love to cook veggies in the crock pot
Fitness Minutes: (328)
1 6/18/12 10:54 A
BERRY SMOOTHIE. My FAVORITE snack that I look so forward to! I use one container of fat-free strawberry yogurt, 1/2 c. frozen blueberries, 3/4 c. frozen strawberries, and 1/2 can diet 7-Up. I whirl them all in the blender/smoothie maker. It makes a big tall glass of wonderful that you can't believe is under 200 calories!
Fitness Minutes: (5,218)
1,032 6/18/12 10:41 A
Stir fry tomatoes, onions, and (slightly cooked) broccoli in a little olive oil in a large pan. Add in some cooked pasta and dill weed. Crumble feta cheese on top right before serving. YUM!!
Agree with Aurora629 ... homemade pizza! I make it the same way .. half whole wheat, half white flour, yeast, water, oil and salt. One batch using 2 cups each of flour makes 4 pizzas. I top it with store bought tomato pasta sauce and low fat cheese then add spinach, mushrooms, peppers, garlic, etc that I marinade in olive oil and seasonings to give the veggies flavor and sometimes add anchovies or turkey sausage. Really filling and only about 400 calories for a whole 12 inch veggie pizza. More calories with meat, obviously :-) I eat them all the time ... and they totally satisfy my salt craving!
Fitness Minutes: (80)
13 6/18/12 12:47 A
like Algebra girl, I like my morning omelet or fritatta - what ever you want to call it, but I cook up a bunch of zuchini, peppers and onions and keep the extras onhand. I fry these up in about a tblsp of water or chik broth or tomato juice in a non stick pan with NO OIL, and a VERY small amount of turkey sausage crumbles (come frozen). when good and hot, pour my about 1/4 cup of whipped egg and whites over and put a lid on that allows it to steam off, but get cooked without the egg touching the pan much. cooks pretty quick, mix around for just a minute if necessary, then move onto a plate and add salsa and about a two tablespoon scoop of cottage cheese. you can mix those two in, but the color is not as good! Delicious & filling with no starch and no added oil - I've got mine figured at about 150 calories.
Fitness Minutes: (64,072)
782 6/17/12 4:04 P
anything made in the slow cooker, I just about cooked everything in there.
I put some oil in a skillet (tried not to use a lot of oil) and sauteed all the cut-up vegetables I had in bags in the fridge: zucchini, onion, peppers, cherry tomatoes, and lots of scalliions. Then I rinsed a can of black beans and drained them. Added them with some chopped jalapeno peppers, Heated it all up, added some salt and pepper. Then I beat an egg with a cup of egg beaters, added some fat-free cheese and a little full fat parmesan. Added that to the bean and vegetable mix and made a kind of omelet. Finally, I added some small crunchy fried taco chips I had made by slicing up some fresh tortillas from the grocery store and frying them in very bot grapeseed-olive oil (I mixed them together). Small and crunchy and easy to have some but not a lot. It was my version of huevos rancheros. Would have been OK without the homemade tortilla chips but I felt pampered using them to sprinkle on top. Lots and lots of veggies. If you think you can mess up the proportions, cook the eggs separately and 'stuff' the omelet with the veggies instead of mixing them in. If you want to make it much lower in fat, cook almost everything in the microwave until mixing it all together at the end. If you want to skip the taco chips (they are delicious but caloric), top the hot omelet with the best flavorful favorite salsa you have.
Stir-fried baby bokchoy! I heat up a little oil in the wok, add garlic and saute for a short while. Then I add the (washed) bokchoy and stir for a bit. Add a few dashes of fish sauce and soy sauce to taste.
Fitness Minutes: (2,697)
246 6/17/12 12:46 P
I always seem to have a flavour of the week, last week it was my base salad with prawns and surimi....before it has been my grilled chicken, grilled fish.....
Fitness Minutes: (93,889)
6,814 6/17/12 10:33 A
My favorite is pizza. The way I make it, it actually is healthy. I make my own crust with white whole wheat flour, bread flour, water, sugar, salt and yeast. I make my own tomato sauce. I use Sargento reduced fat Italian 4 cheese with lean meat topping like turkey linquica, turkey pepperoni, super lean ground beef or a homemade sausage (blend of extra lean pork tenderloin, egg whites, spices and bread crumbs. It is healthy and delicious. I don't make it very often though.
Fitness Minutes: (56,034)
1,272 6/17/12 6:04 A
One of my favorite things is roasted cauliflower. It works with any kind of spices. Just a drizzle of olive oil, plus anything - salt, pepper, curry powder, ras al hanout, garam masala, garlic, oregano, pinchitos - whatever is on hand. It comes together in 5 minutes and is SOOO good!
Fitness Minutes: (7,930)
36 6/16/12 10:20 P
Ground Turkey instead of Beef. Brown it up add in fresh Herbs that u like including chopped tomatoes (lycopene), garlic, a little chilli powder & cayenne (if u like spicy) I also add in black beans (fiber).
Can serve many diff. ways- over Brown rice or inside a Whole wheat taco shell top wt. Salsa n a little low-fat cheese, or on top of a Baked Potato.
Semi Vegetarian Meatloaf. My Recipe: 3 Vegan Boca Burgers 2 egg whites 1 cup diced red pepper 1/2 cup chopped onion 3 TBSP soy sauce 2 tsp sea salt 2 tsp black pepper 1 TBSP garlic powder
Preheat oven to 360 Cover a small baking pan with tinfoil, coat with cooking spray.
Combine all the ingredients well in a small bowl. Add mixture to baking pan. Bake that bad boy for 45 - 50 minutes util brown. I eat this with a side of mixed baby greens. You can eat the whole thing for a total of about 320 calories.
Fitness Minutes: (167,691)
11,304 6/16/12 9:57 A
Stir fry. I need to make it more. I get bored eating vegetables but a stir fry with a little chicken and some rice: delicious.
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