Recipe Share Topic

Tlaich 11/09/09
Hey everyone! I was wondering if you guys wanted to share favorite low fat good for you, and good tasting recipes here? I thought I'd start a topic for it. :) I'm always looking for new things to try!

Dannah19 11/09/09
Great idea! I get a lot of recipes from Healthy Cooking magazine (used to be Light & Tasty) by Taste of Home. One that we really enjoy is Tomato Walnut Tilapia. A food processor makes this a quick dinner to throw together:

4 tilapia fillets (4 ounces each)
1/4 tsp salt
1/4 tsp pepper
1 Tbsp butter
1 medium tomato, thinly sliced
TOPPING (I combine in food processor, but FP is not really necessary):
1/2 cup soft bread crumbs (I use 1-2 slices of bread)
1/4 cup chopped walnuts
2 Tbsp lemon juice
1.5 tsp butter, melted

Sprinkle fillets with salt and pepper. In a large skillet coated with nonstick spray, cook fillets in butter over medium-high heat for 2-3 minutes on each side, or until lightly browned.
Transfer fish to baking dish. Place tomato slices over fish. Spoon topping over tomato. Broil 3-4 inches from heat or until topping is lightly browned and fish flakes easily with a fork.

Nutrition facts:
1 fillet = 205 calories, 10 g fat (3 g saturated fat), 67 mg cholesterol, 265 mg sodium, 7 g carbohydrates, 1 g fiber, 24 g protein.

If you skip the 1 Tbsp butter when browning the fillets (and just use cooking spray), you will sacrifice a little flavor, but save 25 calories and 3 g of fat per serving.

Tlaich 11/12/09
One of the things we like to eat in our house is pasta. I've found that Ronzoni Whole Wheat pasta is tasty for me and for my son. The only downside to pasta is the salt in the pasta sauces. So! I made my own sauce! It's only 100 calories a serving! Woot!

Grandpa Carl's Spaghetti Sauce

2 lg cans no sodium tomato sauce (29 oz/ea)
2 cans tomato paste (12 oz/ea)
24 oz water
1/2 C chopped parsley
1 rounded T oregano (add 1 1/2 hours after start)
2 lg garlic clove
3 bay leaves
1 t sweet basil
garlic, salt, pepper to taste
1/4 t fennel seeds
1 chopped yellow onion
1 chopped bell pepper
1 T Extra Virgin Olive Oil

Saute onion, pepper and garlic in 1 T oil until onion is translucent. Add herbs, tomato sauce, paste and water.

Simmer for 2-3 hours

Enjoy!

Nutritional Info:
Serving Size 1 cup
Calories 100 ~ Total Fat 3 g ~ Saturated Fat 1 g ~ Cholesterol 12 mg ~ Sodium 50 mg ~ Carbs 22 g

Tlaich 01/25/10
I made these Saturday morning. They're high in carbs from the oatmeal, but also very high in protein. There's no sugar, unless you add some. I didn't need any because I used vanilla protein powder. They turned out kind of on the thick side, not light and fluffy, but were very tasty. Topped with some sugar free syrup made it a very filling, and tasty, breakfast!

Oatmeal Pancakes:

* 1 cup raw oats
* 1 scoop protein powder
* 3 egg whites
* 1/4 cup water
* 1 1/2 tsp cinnamon
* 1 1/2 tsp baking powder

Place all ingredients in a blender and blend for 30 seconds. Then pour onto a hot grill and cook like a normal pancake. An optional addition is to add some frozen fruit after the batter is blended.

Jodi 01/25/10 replied to Tlaich
I have all these ingredients and these sound great! I'm going to try them soon. Do you happen to know about the caloric numbers? Thanks! Jodi

Tlaich 01/26/10
Yep!

Total for pancakes & 1/4 cup sugar free syrup

506 kcal
8 fat
71 carbs
41 protein

This is a bit higher than I normally go for a breakfast, but it was very filling. Remember this will depend on your protein powder :)

Jodi 01/30/10 replied to Tlaich
Hi!


Thanks for providing this info. I halfed the recipe and made it this a.m. I wish I could say I'd eat it again, but you gotta try new things, right? :) Oh well.


When I've had one of those days where I have around 300 leftover calories, and maybe it's the weekend and I deserve a treat and have a chocolate craving, I make this. If you like no- bake cookies from long ago, you'll love this:


*2 svgs (64 chips) of Ghirardelli semi-sweet

chocolate chips = 141 cals

*1 Tbsp peanut butter = 100 cals

*1 tsp soymilk or regular milk = 5 cals

*1/4 Cup uncooked oatmeal = 75 cals


MELT THE CHOCOLATE CHIPS AND (SOY)MILK IN A SMALL GLASS BOWL FOR 15-30 SECONDS. STIR IN THE PEANUT BUTTER UNTIL MIXED. ADD THE OATMEAL...


ENJOY SLOWLY!!!


Jodi

Terrianne 02/01/10
Here's one for when you're craving Mexican Food - I made it tonight and really enjoyed it. Next time I might try it with shrimp or crab for the protein!


Chicken Tortilla Stack
from me =)
Serves 4

4, 8" flour tortillas ( I like to use whole wheat )
1 cup spicy black bean dip (or use reduced fat or fat free refried black beans)
1/2 cup spur-of-the-moment salsa ( diced tomatoes, diced onions, chopped cilantro, a little lime juice and 2-3 shakes of cumin)
2 cups shredded cooked Chicken Breast ( I season it with Penzey's fajita seasoning)
1/2 cup reduced-fat shredded Monterrey Jack cheese ( or any cheese you'd like!)
Cooking Spray

Preheat the oven to about 450 degrees. Spray the bottom of a springform pan with cooking spray. In a bowl, mix the shredded chicken with your spur-of-the-moment salsa. Spread 1/4 cup black beans on a tortilla, top with 1/4 of the chicken mixture then 2 tablespoons cheese. Continue with the remaining 3 tortillas to layer and stack. Back at 450 degrees for 10-15 minutes or until the stack is hot and the cheesy is gooey and melted. Cut into 4 pieces and serve right away.

Nutritional Information: Per 1/4 of stack
Calories 306, Fat 9.5g (sat fat 4.5g), Carbs 32.25g, Protein 25g, Sodium 802mg, Fiber 11g

Tlaich 02/02/10
Oooo, that sounds delicious! I have been craving Mexican food lately too!

Where do you find the spicy black bean dip? Is that where most of the sodium comes from? I wonder how hard it would be to make your own. :)

Terrianne 03/02/10 replied to Tlaich
You can just mash black beans or use canned refried black beans. I think the sodium comes from the beans as well as the cheese.

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