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Kung Pao Vegetables

Ingredients:

4 servings - 150 calories per serving

9g fat per serving

Method:Method:

• In small bowl, mix cornstarch, sugar, and water.
• Heat wok or large skillet over high heat.
• Add broth and garlic.
• Heat to boiling.
• Stir in vegetables.
• Heat to boiling.
• Reduce heat to medium low.
• Add cayenne.
• Cover and cook 5 minutes, stirring occasionally.
• Move vegetables to side of pan.
• Stir in cornstarch mixture.
• Blend well.
• Turn heat to high.
• Stir vegetables into sauce.
• Cook for 1 minute or until sauce thickens.
• Stir in peanuts.
• Cook 30 seconds.

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Chicken Teriyaki and Vegetables

Ingredients:

8 servings - 231 calories per serving
4 grams of fat per serving

Method:

• Wash chicken breasts and pat dry with paper towels.
• Slice breasts into strips lengthwise.
• In shallow baking dish, blend soy sauce, brown sugar, oil, ginger, and sherry.
• Arrange chicken in marinade.
• Turn to coat.
• Cover and refrigerate for 1 hour (or overnight).
• Remove chicken from marinade.
• Discard marinade.
• Skewer chicken, tomatoes, mushrooms, and onions onto steel or wooden skewers, alternating ingredients to form 8 skewers.
• Broil for 3 minutes on each side (or grill over high heat on each side for 5 minutes).
• Remove meat and vegetables from skewers onto serving plates.

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Hong Kong Chicken and Noodles

Ingredients:

4 servings - 250 calories per serving
4 grams of fat per serving

Method:

• Cook fettucini according to package directions.
• Drain and set aside.
• Prepare large skillet or wok by spraying with non-stick cooking spray.
• Heat over medium-high heat until spray begins to bubble.
• Add chicken.
• Stir fry for 4 minutes.

• Add vegetables and mushrooms.
• Stir fry for 3 minutes.
• Stir in hoisin sauce.
• Heat to boiling stirring constantly.
• Boil and stir 1 minute.
• Add fettucini.
• Toss until well coated.

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Shredded Chicken and Vegetables

Method:

• With chicken breasts slightly frozen, slice chicken into paper thin strips approximately 1/8-inch whide and 2-inches long.
• In small bowl, combine half of the cornstarch and half of the soy sauce with the egg white and sherry.
• Blend well.
• Arrange chicken slivers in shallow dish.
• Pour sherry mixture over chicken and let stand 30 minutes.
• Heat 1 tablespoon oil in a heavy skillet or wok.
• Saute carrot slivers for 1 minute.
• Add bell pepper and cook for 1 minute.
• Remove vegetables from pan and set aside.
• Heat remaining 4 tablespoons of oil.
• Saute ginger and scallions for 30 seconds.
• Drain sherry mixture from chicken and discard liquid.

• Cook, stirring constantly, until it shreds and turns white.
• Return vegetables to pan.
• Add sugar and remaining soy sauce.
• Cook, stirring constantly, until heated through.
• Dissolve cornstarch in cold water.
• Add to pan.
• Cook briefly until all ingredients are coated and lightly glazed.

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Citrus Shrimp Stir Fry

Ingredients:

4 servings - 135 calories per serving
3g fat per serving

Method:

• In small mixing bowl, combine cornstarch and 2 tsp orange-pineapple juice.
• Set aside.
• Heat large skillet or wok over medium-high heat.
• Add 1/4 cup orange-pineapple juice, sugar, black beans, vinegar, soy sauce, sesame oil, and chilis.
• Heat to boiling.
• Stir in shrimp.
• Heat to boiling.
• Reduce heat.
• Simmer 5 minutes, stirring occasionally.
• Stir in cornstarch mixture.
• Cook and stir for 30 seconds until sauce thickens.
• Stir in onions.
• Remove to serving plates.

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Sweet and Sour Beef

Ingredients:

4 servings - 225 calories per serving
5 grams fat per serving

Method:

• Heat large skillet or wok over medium high heat.
• Add oil and ginger.
• Stir fry 30 seconds.
• Add beef, onion, and garlic.
• Stir fry 5 minutes.
• Add bell pepper.
• Stir fry for 2 minutes.
• Stir in pineapple and sweet and sour sauce.
• Stir fry for 1 minute.
• Add tomato.
• Stir fry for 1 minute.

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Tomato Zucchini Stir Fry

Ingredients:

6 servings - 250 calories per serving
6g of fat per serving

Method:

• While keeping rice hot or while preparing rice...
• Heat oil in large skillet or wok over medium heat.
• Add zucchini and onion.
• Cook and stir for 3-5 minutes or until crisp-tender.
• Stir in basil, salt, and pepper.
• Layer tomatoes over zucchini and onion.
• Sprinkle cheese over top.
• Cook over medium heat about 3 minutes or until cheese melts.
• Remove from heat.
• Portion rice onto 6 serving plates.
• Spoon vegetables over rice.
• Sprinkle with fresh chives.

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Teriyaki Rice

Ingredients:

4 servings - 200 calories per serving
0.2g fat per serving

Method:

• In medium saucepan, heat broth to boiling.
• Add salt and rice.
• Bring to a boil again and cover pan.
• Simmer for 20 minutes.
• Add onions, garlic, teriyaki sauce, and sugar.
• Stir well.
• Cook for 3 minutes.

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Chinese Beef Noodle Soup

Ingredients:

4 servings - 165 calories per serving
4 grams of fat per serving

Method:

• Trim fat from beef.
• Cut into 2-inch strips.
• Cut strips diagonally into 1/8-inch slices.
• Heat oil in large pot or Dutch oven over medium-high heat.
• Add beef.
• Cook for 2 minutes, stirring occasionally.
• Stir in remaining ingredients.
• Heat to boiling.
• Boil for about 5 minutes, stirring occasionally.

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Scrambled Egg Breakfast Pizza

Ingredients:

2 servings - 190 calories per serving
5 grams of fat per serving

Method:

• Preheat oven to 350 degrees.
• Split English muffin and toast in toaster.
• In small non-stick skillet, over medium heat, lightly toss mushrooms, green onions, and bell pepper.
• Stir and cook for 2 minutes or until vegetables are softened.
• Stir in egg substitute.
• Add pepper and oregano.
• Continue cooking until egg sets (about 2 minutes).
• Spread pizza sauce onto English muffin.
• Spoon egg mixture onto pizza sauce.
• Top with cheese.
• Place muffins on baking sheet.
• Bake for five minutes or until cheese is melted.

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Spiced Fruit

Ingredients:

12 servings - 90 calories per serving
0 grams fat per serving

Method:

• Drain fruit, reserving 1-1/2 cups syrup.
• In large saucepan, combine syrup, sugar, vinegar, cinnamon, and cloves.
• Bring to a boil.
• Stir until sugar dissolves.
• Reduce heat.
• Simmer uncovered for 5 minutes.
• Add fruit.
• Simmer 15 minutes, stirring gently.
• Pour mixture into large, heat-safe mixing bowl.
• Cover.
• Refrigerate overnight.

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Five-Minute Chicken Soup

Method:

• In saucepan, heat chicken broth to near boiling.
• Add vegetables and meat.
• Bring to a boil.
• Simmer five minutes.

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Dilled Green Beans

Ingredients:

6 servings - 44 calories per serving
>1g fat per serving

Method:

• In large saucepan, heat broth over medium heat.
• Add onion, pepper, and dill seed.
• Cover and cook for several minutes.
• Add beans.

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Spring Vegetables

Ingredients:

8 servings - 100 calories per serving
8 grams fat per serving

Method:

• In medium saucepan, cook carrots in water until crisp tender.
• Drain.
• Remove to serving platter.
• In large skillet, place contents of asparagus including liquid.
• Heat.
• Drain.
• Remove to serving platter with carrots.
• In small saucepan over low heat, melt butter.
• Add almonds, basil, salt, and pepper.
• Heat for 1 minute.
• Pour over vegetables.

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Fruited Chicken

Method:

• Wash chicken breasts and pat dry with paper towel.
• Spray heavy skillet with non-stick cooking spray.
• Heat over medium heat until spray begins to bubble lightly.
• Add chicken.
• Brown on both sides.
• In small mixing bowl, blend gravy, lemon juice, and spices.
• Pour over chicken in skillet.
• Cover pan.
  • Simmer for 10 minutes stirring occasionally.
  • Add grapes and oranges.
  • Heat for 1 minute.
  Serve while hot.

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Raw Vegetable Bowl

Ingredients:

8 servings - 40 calories per serving
0.5 grams fat per serving

Method:

• Remove outer leaves of romaine lettuce.
• Remove stems from mushrooms and set aside.
• Remove stems from tomatoes.
• Break cauliflower into florets.
• Trim stalk end from asparagus (the dry, cut end).
• Wash the lettuce, tomatoes, asparagus, and cauliflower.
• Drain well.
• Wipe mushrooms with a damp paper towel (do not wash).
• In large salad bowl, arrange romaine lettuce leaves around the sides and bottom.
• Pile cauliflower florets in the center of the bowl.
• Arrange asparagus stalks around sides of cauliflower.
• Arrange tomatoes around cauliflower.
• Chill until serving time.

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Elegant Tuna Salad Rolls

Ingredients:

4 servings - 265 calories per serving
7 grams of fat per serving

Method:

• After cooking and draining noodles, cut each in half cross-wise to make a total of 8 noodles.
• In mixing bowl, combine celery, carrots, onions, parsley, cottage cheese, tuna, salt, and Worcestershire sauce.
• Spread tuna mixture evenly on the noodles (about 1/3 cup per noodle).
• Roll up noodles without squeezing out mixture.
• Place 2 rolls each on serving plate.
• In small mixing bowl, combine yogurt and lemon juice.
• Spoon yogurt mixture over tuna rolls.
• Sprinkle with grated lemon rind.

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Crispy Baked Potatoes

Ingredients:

4 servings - 235 calories per serving
8g fat per serving

Method:

• Preheat oven to 425 degrees.
• Scrub potatoes well and peel if skin is tough.
• Cut potatoes into thin slices without cutting all the way through leaving a "spine" of uncut potato to hold the slices together.
• Place potatoes in a baking dish.
• Fan the potato slices slightly without pulling them away from potato "spine."
• Sprinkle each potato with salt.
• Put butter or margarine into small microwave-safe bowl.
  • Microwave for 30 seconds or until melted.
  • Drizzle melted butter or margarine over potatoes.
  • Sprinkle parsley over the potatoes.
  • Bake potatoes for 50 minutes on middle oven rack.
  • Remove from oven.
  • Sprinkle cheeses over potatoes.
  • Return to oven and bake for an additional 15 minutes.
  Serve hot.

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Fresh Tomato Soup

Ingredients:

4 servings - 60 calories per serving
0.9 grams of fat per serving

Method:

• The night before cooking, combine the herbs and tomato juice.
• Seal container tightly.
• Place in refrigerator overnight.
• Empty contents into sauce pan.
• Heat to boiling.
• Remove from heat and strain.
• Pour into serving bowls.

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Cajun Fish Fillets

Ingredients:

4 servings - 32g protein - 10g carbohydrate per serving
250 calories per serving
8g fat per serving

Method:

• Preheat oven to 350 degrees.
• Spray a glass casserole or other shallow baking dish with non-stick cooking spray.
• Rinse the fillets and pat dry with paper towels.
• In medium mixing bowl, combine flour, paprika, peppers, garlic, and salt.
• Blend well.
• Flour each fillet with the spiced flour mixture.
• Heat oil in heavy skillet.
• Brown fillets for 1 minute on each side.
• Place fillets in prepared baking dish.
• Bake for 10 minutes or until fish flakes easily with fork.
• Serve hot.

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Chicken a la King

Ingredients:

6 servings - 21 g protein and 10 g carbohydrate per serving
225 calories per serving
10 grams of fat per serving

Method:

• Saute sliced mushrooms in small frying pan over medium heat for 1 minute.
• Remove from heat and set aside.
• Heat oil in medium saucepan.
• Add flour.
• Cook briefly, stirring constantly.
• Pour in chicken stock.
• Stir constantly until thick and smooth.
• Add nonfat dry milk.
• Cook 1 minute.
• Add mushrooms.
• Add chicken, green pepper, and pimiento.
• Heat through.
• Add sherry, pepper, and parsley.
• Heat and continue stirring until well-blended and sauce is thick and smooth.

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Chicken Apple Salad

Ingredients:

4 servings - 230 calories per serving
9.6 grams of fat per serving

Method:

• Chop cooked chicken breast into cubes or bite-sized pieces.
• Shred lettuce and arrange on four serving plates.
• Core, peel, and dice apple.
• Finely chop red onion.
• In cruet or small mixing bowl, blend onion into dressing.
• Top lettuce with chicken.
• Top chicken with apples.
• Drizzle dressing over salads.

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Chinese Chicken & Vegetables

Ingredients:

6 servings - 27 grams of protein, 6 grams of carbs per serving

278 calories per serving

Method:

• Wash chicken breasts and pat dry with paper towels.
• Cut chicken breasts into 1/2-inch cubes. (Lightly freezing the chicken makes cutting easier!)
• Clean peppers, remove stems and seeds, and cut into 1-inch chunks.
• Slice onions thinly.
• In a wok or large skillet, heat 3 tbsp of oil until it begins to smoke.
• Add ginger, cayenne, and chicken.
• Stir fry until chicken is white and cooked through (about 3 minutes).
• Remove chicken and set aside.
• Add remaining oil and heat.
• Add onions and peppers.
• Stir fry until onion becomes slightly transparent.
• Add chicken back to pan.
• Add soy sauce.
• Stir fry one minute.
• Sprinkle with sesame oil.
• Remove to serving dishes.

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Sesame Chicken Salad

Ingredients:

(4 servings - 300 calories per serving)

Method:

• In blender or shaker, combine salad dressing, soy sauce, sesame oil, and red pepper.
• Blend or shake until well blended.
• In large bowl, toss cabbage, chicken, and cilantro.
• Drizzle with dressing.
• Toss to coat evenly.
• Arrange lettuce leaves on four large serving plates.
• Divide chicken mixture between plates, arranging atop lettuce leaves.
• Sprinkle with almonds.

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Green Beans Italiano

Ingredients:

4 servings - 175 calories per serving
9g fat per serving

Method:

• Preheat oven to 375 degrees.
• Prepare beans for cooking.
• Peel and slice onions.
• In medium saucepan, bring 3 quarts of water and 1 tsp salt to a boil.
• Add beans and onions.
• Boil beans with onions for about 7 minutes.
• Drain.
• Clean mushrooms and pat dry with paper towel.
• Slice mushrooms.
• Rinse and slice green onions.
• In a large skillet, melt butter or margarine and heat until lightly browned.
• Add mushrooms and green onions.
• Saute for 3 minutes.
• Add bread crumbs, thyme, and pepper.
• Remove from heat.
• Put beans and onions into a casserole or glass baking dish.
• Sprinkle skillet mixture over beans and onions.
• Bake for 15 minutes.

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Dieting plans-1:

 Breakfast

1 Serving of oatmeal.  Use no calorie refrigerated butter spray, no calorie sugar, 1/2 cup of skimmed milk, 1 Tablespoon of REAL light brown sugar.

1 Small orange

1 Cup of hot tea or coffee.  For creamer, use the 'Creamora' type creamer (10 calories per spoon)

 Snack

1/2 of any of the following: Hershey Bar, Hershey's with almonds, Nestle's Crunch, Kit Kat OR any candy bar that contains about 200 calories per bar.   Eat only HALF. We'll enjoy the rest tomorrow.

 Lunch

1/2 can of your favorite soup.  The 'Chunky' brand soups are very tasty and filling.  Try the 'Steak & Potatoes' for a hearty meal!  Your total should come in around 200 calories.

10 saltine crackers

1 cup of steamed veggies - add as much of the no calorie butter spray as you desire; salt and pepper to taste.

 Smoothie - Take 1/2 cup of skimmed milk, 1/2 teaspoon of REAL vanilla, 1/4 cup of ice, and any of the following: 5 frozen strawberries OR 1/2 a banana OR a small handful of raspberries or blackberries OR 1/2 cup of frozen peaches.  Next, use either a blender, your mixer or a stick mixer to combine the ingredients.

 Dinner

1 small chicken breast that has been roasted in your oven.  Add a bit of lemon and rosemary, if desired.

1 piece of fresh bread, warmed if desired.  A nice trick is to spray your bread with butter flavored cooking spray, then sprinkle with garlic salt.  If you don't like garlic salt, then omit.  Pop the bread into your toaster until warm and crisp.

1/2 baked potato - add as much of the no calorie butter spray as you desire, as well as parsley, then add salt and pepper.

2 cups of steamed veggies - add as much of the no calorie butter spray as you desire; salt and pepper to taste.

Dieting Plan-2

Breakfast

1 Serving of Cream of Wheat.  Use no calorie refrigerated butter spray, no calorie sugar, 1/2 cup of skimmed milk.

1 slice of toast - use no calorie butter for topping

1 Cup of hot tea or coffee.  For creamer, use the 'Creamora' type creamer (10 calories per spoon)

 Snack

Enjoy the other half of your candy bar.

 Lunch

1 Sandwich made with 1 slice of REAL cheese and one slice (or scoop) of any of the following meats: turkey, chicken, roast beef, low calorie bologna, 4 slices of microwaved bacon, chicken, tuna or egg salad made with lite Mayo.  Add as much tomato, pickle, lettuce, onion, cucumber and sprouts as you like.  Use either mustard or light Mayo for your spread.

1 small bag of chips (about 150 calories worth)

1 piece of fruit, your choice (Apples are great natural diuretics!)

 Snack

Enjoy another Smoothie - Take 1/2 cup of skimmed milk, 1/2 teaspoon of REAL vanilla, 1/4 cup of ice, and any of the following: 5 frozen strawberries OR 1/2 a banana OR a small handful of raspberries or blackberries OR 1/2 cup of frozen peaches.  Next, use either a blender, your mixer or a stick mixer to combine the ingredients.

 Dinner

Spaghetti & Meat Sauce

1 cup of cooked spaghetti

1/2 cup of your favorite jar/bottle/canned meat sauce

1 slice of bread smeared with a bit of butter

Feel free to add some sauteed mushrooms and onions to the spaghetti.

2 cups of salad using any of the following: lettuce, tomatoes, any green veggie, carrots

Dieting Plan-3

Breakfast

1 Serving of your favorite boxed cereal with 1/2 cup of skimmed milk PLUS 1/2 banana or a few strawberries or peaches, or any type of berries.

1 Cup of hot tea or coffee.  For creamer, use the 'Creamora' type creamer (10 calories per spoon)

 Snack

Enjoy another piece of angelfood cake, but this time top it with a couple of Tablespoons of whipped topping - such as Cool Whip

 Lunch

The Muffin Man - Take one English Muffin and spray it with no calorie butter spray.  Heat under a broiler till golden brown.  Add one slice of REAL cheese, and a lean slice of either ham, chicken or turkey.  Add lettuce and tomato and pickles as desired.

'Fry' 1/2 of a sliced potato in a non-stick skillet using non-stick cooking spray.  Remove and add salt and pepper to taste.  Enjoy with catsup.

1/2 banana, sliced and topped with 1 teaspoon of brown sugar, a dash of cinnamon and 2 Tablespoons of Cool Whip.

Snack

1 lowfat yogurt - watch out for the calorie content in these babies.  Some contain more calories than the Hoover Dam does water.  Enjoy about 100 calories worth.  If you don't like yogurt, enjoy a piece of fruit such as a nice ruby red apple.

 Dinner

1 baked potato topped with no calorie butter spray, 1 teaspoon of bacon bits (or 1 slice of microwaved bacon).  Add 1 cup of drained, stirfried veggies and 1 slice of cheese.  Melt using broiler in oven.

1 piece of fresh bread, warmed if desired.  A nice trick is to spray your bread with butter flavored cooking spray, then sprinkle with garlic salt.  If you don't like garlic salt, then omit.  Pop the bread into your toaster until warm and crisp.

1/2 can of mixed fruit (do not exceed 150 calories)

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