The LOW FAT/LOW CALORIE Recipe thread

[Lost-in-FL]

I hope this post is not moved to the other recipe forum but I thought it would be a great idea (and a great help for those reaching boredom in their diets) if we could share our favorite LOW CAL/ LOW FAT or DIET recipe. This was the best "guiltless" TEX MEX recipe I came across and I love it and it fills you up!!! I hope you get to enjoy it too.

Guiltless Beef Fajitas Dinner (Recipe for 1 serving)
543 Cal (515 Cal if using Chicken), 16 grams of fat (13 grams if using Chicken)====================

3 1/2 onz "Top Round" Beef (189 Cal) or 3 1/2 onz. Chicken Breast (161 Cal)
1/3 Cup Lime Juice
1 Low-Fat Whole Wheat Tortilla (6 in.)
1/2 Regular size Tomato, chopped
1/2 Cup Lettuce, chopped
1 Tbls Low Fat Salsa (no more than 20 cal per Tbls)
2 Tbl Low Fat plain yogurt
3/4 Cup Pinto beans
1 1/3 tbl Light Spread (Promise, etc.)
Chipotle Tabasco sauce to taste
Chili Powder or any dried spice you wish to use

Remove any fat from the beef or chicken and cut diagonally into strips. Marinate meat in mixture of lime juice, chili powder and dried spices while you gather and/or cut your other ingredients or for at least 10 minutes (if not in a hurry marinate 30 minutes if using chicken and 1 hr for beef to obtain the best results).

To prepare the refried beans: Mash the beans with a fork. Melt the light spread in a small non stick pan and add the beans stirring until you reach the desired consistency. The more you cook it the less runny.

Treat a non stick pan with olive oil and remove excess with a paper towel (or use PAM... yuck!) and cook the marinated meat. Place meat over warm tortilla and add the tomatoes, lettuce, Salsa, Chipotle Tabasco Sauce and yogurt (if you don't like the plain yogurt taste, mix the chipotle sauce on it). Fold over the middle and... BON APPETITTE!!!

[lavenderdiva]

1. oohhhh, this sounds delicious!

what other spices do you use in the marinade? I absolutely love fajitas, and want to try this recipe... sounds like its yummy and not too over the top with calories! :hi:

[Lost-in-FL]

3. Spices? Lets see.

Cumin, cilantro, red pepper flakes, a clove of garlic, etc. I could even add tequila since it would only be used as a flavoring in the marinade (you toss out the marinade before cooking). You could use a couple of tablespoons of course since 1 onz of Tequila is approx. 70 calories. Here's another recipe for Fajitas that is slightly lower in calories and more filling.

Chicken Fajitas

3 3/4 onz Chicken breast
1 Tbl Light Spread
1 slice of White Onion
1/2 Regular size Green Pepper, slivered
3/4 Regular size Carrot, slivered
1/2 Cup Zucchini, thin sliced
1 Tbl Worcestershire sauce (I use the Chipotle Tabasco Sauce)
1 Tbl Lime juice
1 1/2 Whole wheat, Low fat Tortilla (6 in.)
1/2 Tsp Low fat shredded cheddar cheese
1 Tbs Salsa
1 Tbl Low fat plain yogurt
1 clove of garlic

Slice chicken into strips and brown in a non-stick skillet threated with olive oil (wipe off excess oil not to add calories or use PAM... PAM, yuck!!)
Remove chicken and drain excess liquid. Add the light spread and add all veggies and the minced garlic. Cook veggies until tender crip and add the chicken, worces... sauce (or Chipotle sauce) and lime juice and mix. Warm the tortilla and serve.

Because this recipe has so many veggies, you will feel VERY full. Don't let that full you since this recipe has approximately 487 Cal when you add all the numbers. You could marinate the chicken with the lime juice and dried spices (cumin, red pepper flakes,etc.)but it is very flavorfull as it is. Notice that the recipes has NO SALT added!!!

Hope you enjoy both recipes!

[Longhorn]

2. I had more of a taco version of this the other night.

We browned ground turkey with taco seasoning, then added to whole wheat tortillas with fat free grated cheese. (My skinny husband had regular cheese. ;) ) I thought it tasted great and it added up to about 300 calories, since I didn't add other toppings. In fact, I think there was some left over -- I think I'll go have lunch! :D

Great idea for a thread, by the way. I'm not much of a cook but it's mainly due to lack of creativity so I'm interested in others' ideas! :hi:

[Lost-in-FL]

4. I like cooking better than...

buying precooked meals. If it is pre-cooked, I just take it from the freezer, pop it in the microwave and I'm done in 10 minutes. That means, more time in between the next meal and that make me want to crave more stuff. Also, when you cook your own meals you are forced to learn how to cook healthy and the more you cook the quicker meals you can come up with. It has a psychological effect with me because after I cook, I get full easily. I think that the reason why Weight watchers work so well and not the other programs where you buy pre-packed meals is because you LEARN how to cook healthy meals.

It is about losing weight but that part is not as hard as keeping it off!! Over the last 6 years I have lost over 200 pounds on Yoyo diets and it makes me mad that I wasted all this time (lose 10, gain 20... then lose 40 and gain 35 and so on and I just stay the same way). If you don't know how to prepare meals you are doomed to grab the first thing available in the fridge which oftentimes is fatty. Of course, this is what works for me and everyone in different or don't have the time to spend in the kitchen. I have too much time in my hands reason why I eat so much... or I used too. Since I started my diet/exercise program I cook my own food and crash cause I am so damn tired from the gym. But it is working!! I just hope I can keep it up (or down... you know what I mean) ;-)

My rule of thumb for using TV dinners which I learned from a diet program I am using is:
Lunch; must be a Healthy Choice or Lean Cuisine less than 240 Cal and less than 600 mg Sodium, and one serving of fruit. (Less than 350 Cal for Lunch)

Dinner; TV dinner less than 350 Cal and less than 700 mg Sodium, a small salad (approx two cups of lettuce or spinach, 1/2 tomato, 1/4 cucumber and a VERY low calorie salad dressing) or a fruit salad (if you have a sweet tooth like me) and a dairy (low fat cheese like those LIGHT laughing cow or 1/2 glass of skim milk). Less than 525 Cal for Dinner, enough to be satisfied and avoid late night cravings.

My $0.02! I hope it helps!

[Broken_Hero]

5. thanks for the recipes...

this thread is bookmarked. It doesn't take long to get burned out on the "diet" food that most people rely on, and getting new idea's is a bonus...thanks...:)

[Lost-in-FL]

7. You are welcome!

:hi: I hope you enjoy the recipes.

I just found this website that although is directed to women, it has some recipes. Some of them seem ok but you might find something you like, you never know. Here's the link
http://www.womenshealthmag.com/recipebrowse/0,6211,s1-2-61-0-0,00.html

I will be checking the link out for some recipes and I am planning on creating a little index card file with quick recipes. My goal is to lose at least 40 pounds in one year. I have spent a lot of $$ on diet plans and equipment I don't even use. This time I will be spending the money on a personal trainer and THIS time will be for good!! To hell with the extra pounds!! :grr: :nuke:

[Roon]

6. Simple, but YUMMY recipe for a clean BLT

Build it using, whole wheat bread, fat free mayo, turkey bacon, and of course the tomato and lettuce. Good and good for you!

[Systematic Chaos]

11. There is also veggie bacon out that which is surprisingly good.

I have bought that and made wonderful BLT's with that and toasted sprouted grain bread. I still refuse to go without mayo on a BLT, but I keep it down to just enough to lightly coat the bread, maybe a teaspoon per sandwich. Oh, and I love onions on those too. :)

[lakemonster11]

8. My Mom's Vegetable Chili

(Adapted from one found in a magazine cookbook, I think).

1 cup of soup = 155 calories, 2 grams fat, 7 grams protein, 8 grams fiber (plus a lot of great vitamins).

1 cup of soup with 1/2 cup brown rice = 265 calories, 3 grams fat, 9 grams protein, 10 grams fiber.

I usually eat this chili over brown rice and, if I'm feeling fancy, I might garnish with some plain non-fat yogurt, diced avocado, or a sprinkling of cheddar. This dish also freezes well in serving-size containers, so it's great to keep around for those nights when you don't have time to cook.

___________________


Vegetable Chili

1 large onion
1 bell pepper
1 garlic clove
1 tablespoon cooking oil
1/2 cup water
2 carrots
2 medium potatoes
1 can vegetable or chicken broth
1 tablespoon chili powder
1 tablespoon sugar
1 teaspoon cumin (optional)
3/4 teaspoon oregano
1 zucchini
1 yellow squash
1 can ready-cut tomatoes (large-28 ounces)
1 can kidney beans
1 can garbanzo beans
1 can black beans
1 can black-eyed peas

Sauté onions, bell pepper, and garlic in oil until tender. Add water and carrots; cover and cook over medium-low heat for 5 minutes. Add potatoes, broth, chili powder, sugar, cumin, and oregano; cover and cook for 10 minutes. Add zucchini, squash, and tomatoes; bring to boil. Reduce heat; cover and simmer for 15 minutes. Stir in beans and peas; simmer for 10 minutes.

[lakemonster11]

9. Bison Burgers

Here's my recipe for great burgers:

Make 1/4 pound patties with fresh ground bison. Cover the patties (both sides) with as much cracked black pepper as you think you'll be able to handle. Grill until done, then serve on small whole-wheat hamburger buns with strong mustard and sweet onion slices. Fresh tomato salsa would probably be a good addition, too.

Per serving: 275 calories, 4 grams fat, 30 grams protein, 5 grams fiber.

(Be careful about the choice of buns, because there's a huge difference in calories between brands. In these calculations, I used Sara Lee Heart Healthy Wheat Buns, which have 110 calories).

[Lost-in-FL]

10. Sweet!!!

Me gots to make this recipe sometime. It is going on my fancy-dandy index card box!

Thanks!!

[bleedingheart]

12. This is my "homemade" recipe for a sandwich

I know this sounds oddball...but ..

2 slices of whole wheat bread.
Spread a thick layer of hummus (your choice)
cover with salad (either your own tossed without dressing or a handful from a bag o salad)
add a slice of healthy cheese if you wish...

and voila...

veggie sandwich...and not so bad on calories at all...