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Spice Chicken
A recipe for you meat lovers out there who want a little extra protein, but not the fat.
Ingredients
- skinless chicken leg quarters–attached leg and thigh (14-18 ounces)
- vegetable cooking spray
- 1.5 teaspoons tomato paste
- one- half teaspoon chili powder
- one-half teaspoon cumin (ground)
- 1 garlic clove (small to medium; crushed)
- 1.5 teaspoons lime juice (fresh)
- one-quarter teaspoon cinnamon
- 1/8 teaspoon salt
Preparation
Combine tomato paste, chili powder, cumin, garlic, lime juice, cinnamon, and salt in a medium sized bowl. Mix ingredients well and then rub onto chicken quarters. Place quarters in oven on a broiling rack about six inches from heat source. Spray the rack with the vegetable spray for ease of cleaning afterwards. Broil each side of the chicken quarters about ten minutes and then turn and cook about 5 minutes more until chicken is done. A total cooking time of about 25 minutes is required. Each chicken quarter is a serving. Try side dishes of rice, sautéed vegetables, etc. Total kcalories are about 300 with a protein content of about 32 grams and a fat content of about 14 grams. Caloric count does not include side dishes.
Light Lasagna (Dr. T’s own recipe)
Almost everyone loves lasagna, but often fear to eat it because the typical portion contains about 40 g of fat. Here is a great recipe that has only about 10 g of fat per serving. Each portion of lasagna in this recipe contains about 50 mg of cholesterol, 375 calories, and 703 mg sodium. These substances are about 1/4 to 1/2 the amounts of a typical serving of lasagna. Thus, this is a hearty lasagna meal, which is not only good for you, but will provide great energy when eaten before a long rung, tournament, test, demonstration, etc.
Ingredients
- 12 cooked lasagna noodles
- Vegetable cooking spray
- 1 can whole tomatoes (28 oz) chopped (not drained)
- 1 can tomato sauce (8 oz–no salt)
- 1 can tomato paste (6 oz)
- 1 can Italian-style stewed tomatoes (14.5 oz)
- 1 teaspoon dried basil
- 2 teaspoons oregano
- 1/4 teaspoon pepper
- 1 cup chopped onion
- 1/4 cup fresh parsley
- 3 garlic cloves (minced)
3/4 lb lean ground round - 1 container nonfat ricotta cheese (15 oz)
- 2 cups nonfat cottage cheese
- 2 cups shredded Italian provolone cheese
- 1/2 cup fresh Parmesan cheese (finely grated)
- 1 egg white (lightly beaten)
Preparation
Brown the beef in a large saucepan using medium heat; drain and set aside. Spray the saucepan with vegetable spray and sautéed onion and garlic for about 5 minutes; next, add beef, 1/2 of fresh parsley, whole tomatoes, stewed tomatoes, tomato sauce, tomato paste, oregano, basil; bring to boil, cover, and simmer about 20 minutes. Next, uncover and simmer about another 20 minutes. Afterwards, remove from heat (this is your saucepan mixture).
For the next step (this is your cheese mixture), combine (in one bowl) the remaining parsley, Parmesan cheese, cottage cheese, ricotta cheese, and egg white. Stir this mixture well and put aside for later.
Take the saucepan mixture (3/4 cup) and spread in the bottom of a 9 x 13 inch baking pan which has been coated with vegetable spray (such as Pam, etc.). Place 4 of the lasagna noodles (already cooked) over this and top the noodles with 1/2 of the cheese mixture, 2/3 cup of provolone cheese, and 2 1/4 cups of saucepan mixture. Repeat this layering process ending with lasagna noodles. Atop the last layer of noodles, spread the remaining saucepan mixture. Cover and bake at 350 degrees for one hour then sprinkle the top with the remaining provolone and bake uncovered for another 10 minutes. If you prefer less fat, try the same amount of ground turkey, that is if this does not offend the Epicurean in you. This recipe will make approximately 9 servings.
You’ll find this recipe has a rich mixture of pasta, thick sauce, and cheese and will satisfy the cravings of even die-hard lasagna fans. It’s full of carbohydrates for those of you who need to load up on carbohydrates before a competition. Most of all, its very thick, richly textured, and extremely delicious.
Vegetable Soup
This recipe is very low fat and will help you keep that slim waist while you enjoy every spoonful.
Ingredients
- 2 minced garlic cloves
- 1 onion, chopped
- 1 TBS dried basil
- 1 pound red potatoes, cubed (approx. 1 inch)
- 2 teaspoons vegetable oil
- 3/4 teaspoon salt
- one-half teaspoon black pepper
- one-half teaspoon marjoram (dry)
- one-half pound carrots, cut to size
- 1 can whole tomatoes, chopped, undrained (14.5 oz)
- 1 can cannelloni beans (15.5 oz)
- 10 oz Lima beans (drained or frozen)
- 2 oz low fat mozzarella cheese (shredded)
- one-half cup uncooked, rice shaped pasta
- 7 cups water
Preparation
In your favorite stock pot or Dutch oven; add oil and when hot, sautéed onion and garlic for about 5 minutes. Next, add water and remaining ingredients except the pasta and cheese. Bring to boil, cover, reduce heat, and simmer about one hour, longer for more taste. Add the pasta, then cook uncovered using medium heat for an additional 10 minutes. Your soup is now ready to serve. Place the soup into your favorite soup bowls and sprinkle with the cheese. This recipe will make about 8 servings (about 1.5 cups and about 3 g of fat per serving).
Fruit Delight
A delightful recipe that’s very healthy and low fat.
Ingredients
- one-half cup fresh strawberries
- one-third cup fresh peaches or mandarin orange slices (peeled)
- 1 tablespoon granulated sugar (may leave out if desired)
- one-third cup Dannon, low-fat yogurt
Preparation
Wash whole strawberries and drain; you may slice each strawberry into two parts if desired. Slice or dice the fresh peaches into suitable sizes or substitute with peeled mandarin orange slices which can be purchased canned. Drain all fruit and combine into small serving dish or large cup. Top with yogurt and you have a very delicious treat that can be eaten any time of day for breakfast, snack, etc. Makes two small, one-half cup servings of 100-145 calories and only about 1.5 grams of fat depending on yogurt used.
Salmon Steaks and Mustard Sauce
A quick recipe for people in a hurry that’s high in protein and low in fat.
Ingredients
- 2 tablespoons mayonnaise (low fat)
- 2 tablespoons fresh lemon juice
- 2 tablespoons dry white wine (Chablis is good)
- 1 teaspoon Dijon mustard
- 1 teaspoon paprika
- one-eighth teaspoon garlic powder
- 1 teaspoon coarsely ground black pepper
- 4 salmon steaks (4 ounces each)
- vegetable cooking spray to coat pan or broiler rack
- 8 lemon wedges
Preparation
Combine the first 6 ingredients (mixture) in a bowl, whisk until blended and set aside. Sprinkle ground pepper evenly over steaks. Place salmon on broiler rack/pan about 3 inches from heat and broil for approximately 2.5 minutes on each side–until salmon flakes easily. Spoon mixture over salmon and garnish with lemon slices. Makes four servings with approximately 164 calories, 23 g protein, and 6 g fat each. A simple recipe that take less than 20 minutes to prepare.
Chicken Pienne
A quick recipe for people in a hurry that provides a complete protein and is low in fat.
Ingredients
- 3/4 pound skinless chicken cut in small 1 x 1 inch squares (approx.)
- vegetable cooking spray
- 16 ounce package of favorite Pienne pasta
- 1 garlic clove (small to medium; crushed)
- 32 ounce jar of favorite marinara sauce
- one small onion—chopped
Preparation
Cook and drain Pienne pasta. Spray large skillet with vegetable cooking spray and cook chicken until about half-way done. Add chopped onions, garlic clove (chopped), and salt and pepper if desired. Sauté this mixture until chicken us just done. Combine jar of marinara sauce, pasta, and mixture into large sauce pan. Heat piping hot, add desired spices to taste, and it’s ready to serve. Try side dishes of sautéed vegetables, etc. It’s a quick meal that requires about 30 minutes to prepare if you’re on the go.