Love your Food, Ditch the Fat

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Foods don’t have to be high in fat to be delicious.  Here are just a few delectable meals that skimp on the fat but not on the taste.

Asian Chicken Salad

Asian Chicken Salad

provided by dots

Prep Time: 30 min Serves: 6
Cook Time: 40 min Level: Moderate
Description:

Crunchy vegetables and tender chicken breasts tossed in a tangy vinaigrette make a refreshing main-dish salad. If you poach the chicken yourself, reserve 3/4 cup of the cooking liquid to make the dressing.

Ingredients:

Dressing
  • 1/4 cup reduced-sodium soy sauce
  • 3 tablespoons rice-wine vinegar
  • 1 1/2 tablespoons brown sugar
  • 1 1/2 teaspoons sesame oil
  • 1 1/2 teaspoons chile-garlic sauce, (see Ingredient notes)
  • 3 tablespoons canola oil
  • 1 tablespoon minced fresh ginger
  • 2 cloves garlic, minced
  • 1 tablespoon tahini paste
  • 3/4 cup reduced-sodium chicken broth, or reserved chicken-poaching liquid
Salad
  • 2 tablespoons sesame seeds
  • 8 cups shredded napa cabbage, (1 small head; see Ingredient notes)
  • 1 1/2 cups grated carrots, (2-3 medium)
  • 5 radishes, sliced (about 1 cup)
  • 1/2 cup chopped scallions
  • 3 1/2 cups shredded skinless cooked chicken, (about 1 1/2 pounds boneless, skinless chicken breast) (see Tip)
Preparation:

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1
To prepare dressing: Combine soy sauce, vinegar, brown sugar, sesame oil and chile-garlic sauce in a glass measuring cup; stir to blend. Heat canola oil in a small saucepan over medium-high heat. Add ginger and garlic; cook, stirring, until fragrant, 1 to 2 minutes. Add the soy sauce mixture to the pan; bring to a simmer. Whisk in tahini and broth (or poaching liquid); cook until reduced slightly, 3 to 4 minutes. Let cool.
2
To prepare salad: Heat a small dry skillet over medium-low heat. Add sesame seeds and cook, stirring, until lightly browned and fragrant, 1 to 2 minutes. Transfer to a small plate to cool.
3
Combine cabbage, carrots, radishes, scallions and chicken in a large shallow bowl. Stir dressing to recombine and drizzle over the salad; toss to coat. Sprinkle the sesame seeds on top.
Tips:

Ingredient Notes: Chile-garlic sauce is a spicy blend of chiles, garlic and other seasonings; it is found in the Asian section of the market.

Napa cabbage has an elongated head and is pale green in color with tender, tapered white ribs. Its tightly packed, crinkled leaves have a crisp texture. Discard the cone-shaped core. One small head yields about 8 cups shredded.

Tip: To poach chicken: Combine two 14-ounce cans reduced-sodium chicken broth, 2 chopped scallions, 2 slivers fresh ginger and 2 cloves garlic in a large skillet; bring to a simmer. Add 11/2 pounds boneless, skinless chicken breast and cook over medium heat until no longer pink inside, 10 to 15 minutes. The flavorful poaching liquid will keep, tightly covered, in the refrigerator for up to 2 days or in the freezer for up to 6 months.

 

Asparagus Soup

Asparagus Soup

provided by dots

Prep Time: 20 min Serves: 2
Cook Time: 30 min Level: Easy
Description:

This creamless but still creamy soup is a great lunch or summer-night dinner on its own – but you can also spoon it over lump crabmeat, cooked shrimp or cubed tofu for a heftier meal.
Ingredients:

  • 1 14-ounce can reduced-sodium chicken broth
  • 1/4 cup water
  • 1 yellow-fleshed potato, such as Yukon Gold (6 ounces), peeled and cut into 1/2-inch cubes
  • 1 medium shallot, thinly sliced
  • 1 clove garlic, thinly sliced
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried savory, or marjoram leaves
  • 1/8 teaspoon salt
  • 12 ounces asparagus, woody ends removed, sliced into 1-inch pieces
  • 1 1/2 ounces thinly sliced prosciutto, chopped
  • Freshly ground pepper, to taste
Preparation:

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1
Place broth, water, potato, shallot, garlic, thyme, savory (or marjoram) and salt in a large saucepan. Bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer until the potato is tender, about 8 minutes. Add asparagus, return to a simmer, and cook, covered, until the asparagus is tender, about 5 minutes more.
2
Meanwhile, cook prosciutto in a small skillet over medium heat, stirring, until crisp, about 5 minutes.
3
Pour the soup into a large blender or food processor (see Tip); puree until smooth, scraping down the sides if necessary. Season with pepper. Serve topped with the crisped prosciutto.
Tips:

Hot liquids can splatter out of a blender when it’s turned on. To avoid this, remove the center piece of the lid. Loosely cover the hole with a folded kitchen towel and turn the blender on. Better airflow will keep the contents from spewing all over the kitchen.

 

Tomato-Cucumber Raita

Tomato-Cucumber Raita

provided by dots

Prep Time: 15 min Serves: 4
Cook Time: 15 min Level: Easy
Description:

Raitas provide a cool note to a spicy dish.
Ingredients:

  • 1 cup low-fat plain yogurt
  • 1/2 cup finely chopped seeded peeled cucumber
  • 1/2 cup chopped seeded tomato
  • 1/4 cup minced red onion
  • 2 tablespoons chopped fresh mint
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
Preparation:

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1
Combine yogurt, cucumber, tomato, onion, mint, cumin and salt in a small bowl; mix well. Cover and refrigerate until ready to serve.
Bean & Salmon Salad with Anchovy-Arugula Dressing

Bean & Salmon Salad with Anchovy-Arugula Dressing

provided by dots

Prep Time: 30 min Serves: 4
Cook Time: 30 min Level: Easy
 Description:

This simple bean and salmon salad becomes something truly exciting when dressed with a bold dressing flavored with anchovies and arugula. Canned wild Alaskan salmon is a healthy and environmentally sound choice. Thoroughly drain the beans so the salad doesn’t taste watered down. Sometimes heating beans slightly makes it easier to drain off the cooking liquid.

Ingredients:

  • 1 1/2 cups baby arugula
  • 1/3 cup fresh parsley leaves
  • 1/4 cup lemon juice
  • 3 cloves garlic, minced
  • 2 oil-packed anchovy fillets, finely chopped
  • 1 tablespoon chopped shallot
  • Pinch of salt, plus 1/4 teaspoon, divided
  • 1/4 cup extra-virgin olive oil
  • 4 cups cooked cannellini beans, well drained, at room temperature or warm (see Tip)
  • 1 7-ounce can wild salmon, any bones and skin removed,flaked
  • 3/4 cup thinly sliced radishes
  • 1 stalk celery, sliced diagonally 1/4 inch thick
  • Freshly ground pepper to taste
  • 4 large leaves butterhead or Boston lettuce
  • 1 avocado, sliced, for garnish
Preparation:

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1
Place arugula, parsley, lemon juice, garlic, anchovies, shallot and pinch of salt in a food processor; process until finely chopped. With the motor running, slowly drizzle in oil.
2
Gently combine beans, salmon, radishes, celery, the remaining 1/4 teaspoon salt and pepper in a large bowl. Pour in the dressing and gently toss to combine.
3
To serve, line 4 plates with a lettuce leaf. Divide the salad evenly among the plates. Garnish with avocado slices, if desired.
Tips:

Tip: How to Cook a Pot of Beans
1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours.
2. When you’re ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch. Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water. When the beans are nearly soft, stir in 1 to 1 1/2 teaspoons salt. (Do not drain: beans are best stored in their cooking liquid and the liquid can be used in some recipes.)
Makes about 6 cups.
Pork Chop Suey

Pork Chop Suey

provided by dots

Prep Time: 30 min Serves: 4
Cook Time: 30 min Level: Easy
Description:

Chop suey is often made with bamboo shoots and water chestnuts—add them to this recipe if you wish. Serve with: Udon noodles.

Ingredients:

  • 1 cup reduced-sodium chicken broth
  • 3 tablespoons reduced-sodium soy sauce
  • 2 tablespoons molasses, preferably blackstrap
  • 1/4 teaspoon freshly ground pepper
  • 5 teaspoons cornstarch
  • 2 tablespoons canola oil, divided
  • 1 pound pork tenderloin, trimmed, halved lengthwise and cut into 1/4-inch-thick pieces
  • 1 medium onion, slivered
  • 1 medium red bell pepper, thinly sliced
  • 3 cups mung bean sprouts, (see Note)
  • 1 tablespoon minced fresh ginger
Preparation:

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1
Combine broth, soy sauce, molasses and pepper in a medium bowl. Transfer 2 tablespoons of the mixture to a small bowl; stir in cornstarch until combined. Set aside.
2
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add pork and cook, stirring frequently, until most of the pink is gone, 2 to 3 minutes. Transfer to a plate.
3
Increase heat to medium-high. Add the remaining 1 tablespoon oil, onion, bell pepper, sprouts and ginger and cook for 3 minutes. Pour in the broth mixture and bring to a boil. Cook, stirring, for 3 minutes. Reduce heat to medium; add the reserved cornstarch mixture and pork (and any accumulated juice) and cook, stirring, until slightly thickened, about 1 minute.

Tips:

Note: Mung bean sprouts (germinated mung beans), often simply labeled “bean sprouts,” are white with a light yellow tip and are thicker than more common alfalfa sprouts.
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About leisatwatkins

In May 2011, I hit an all time low in my life and an all time high in my weight. I was 199 pounds and the idea of hitting 200 scared me. I had tried every known diet, HCG, Weight Watchers, Jenny Craig, Atkins, the grapefruit diet. I'd even tried Phen-phen when I was younger and Dexatrim before that. While I'd lose a little weight, I would always gain it back and then more. I knew the yo-yo dieting was not healthy for my body and it was definitely wreaking havoc on my mental wellness. I didn't know what to do and I was looking into taking drastic surgical measures to lose weight. That's when a friend of mine told me his story about losing over 200 pounds without pills, surgery, or starving himself. Not only did he lose the weight, but he kept it off. What did I have to lose? I asked him to share the secret with me. Now, only six short months later, I weigh 140 lbs and am working on losing 5 more. That will put me back to my weight that I was in HS, college, and before I had children. And I've done it with my friend's help as my Health Coach, without starving or even exercising, although I love to walk everyday. I haven't felt hungry at all in this process. How many "diets" can say that? I feel fantastic! I've felt great since the first week on this program. Let me be very clear about this. This is NOT a diet. This is not something you do for a little while, lose the weight, then go back to your old eating habits. This program is a life changing plan to help you eat healthier, make food choices that are tailored to your body, and bring you to a state of optimal physical health. If like me, you are tired of diets that don't work, then let me show you a life style plan that does.

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