Finding the Right Weight Loss Program for You

T H E H E A L T H Y C H E F

RECIPE COLLECTION

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The recommendations stated in this book are not a substitute or replacement for clinical consultation or evaluation. Please consult your physician before you start any weight loss program for a full evaluation. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage retrieval system, without the written permission of the author. You can order additional copies of this cookbook or other books and audio tapes that have been written by Keith Klein. To order the “Kidtrition Kafe Kookbook,”, “The Get Lean Kit”, or “The Shift” call (713) 621-9339 or visit www.eatingmanagement.com

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THE HEALTHY CHEF RECIPE COLLECTION IN T ROD UCTI ON

E GG WHITES

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DIPS

INTRODUCTION I assume that you bought this cookbook because you are interested in one of several things. First, you want to improve your health. Second, you more than likely want to drop body fat and improve your appearance. And third, you need to expand your food choices to stay lean and healthy. I have some great news for you. This cookbook is filled with information to help you accomplish all of those goals. years.

I have been working in the dietetic field for over 20

Throughout my career I have worked one-on-one with

people from all walks of life and I can tell you that I have spent a lot of time studying human eating behavior.

Let me summarize in a

few words what I’ve learned from my years of experience. Some of the very things people do in their quest to lose weight are often exactly what cause them to fail and gain weight. For example, most people think that they must omit all of their favorite foods and essentially follow the “perfect diet” perfectly.

The fact is, to be

successful you must understand that not only are bad choices part of a healthy eating program, but to get lean and stay lean you must love the way you eat so much that you never have to “go off” your eating program. Consider the following as the ultimate oxymoron. Years ago, Americans were dying from dietary deficiencies like Beri-Beri, Scurvy, and Pellagra. Today, we are dying from dietary excesses of sugar, fat and alcohol.

In fact, several of the leading causes of

death are directly related to these dietary excesses.

Some people

believe that genetics or fate determines health and longevity.

I

believe that regardless of genetics, the single most important thing you can do to increase your chances of survival is to change your dietary habits. If you choose to make the right choices and begin T HE H EALTH Y C HEF

eating healthier, statistics show that you will live longer. For example, cancer strikes fear in the hearts of millions and few families are untouched by it.

The National Cancer Institute claims

that 30% of all cancers are related to diet. High blood pressure, known as the silent killer, is also related to diet and can lead to strokes, heart attacks and kidney disease.

Diabetes, although in

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many cases is genetic, can be brought on by years of poor eating habits. Finally, the single most important thing you can do to lower your risk of heart disease is to make dietary changes. In addition, I believe that when stricken with a serious illness, taking control of your diet allows you to regain a sense of control over the illness. If you choose to not make any changes, or worse yet, to remain in denial, then you have already admitted defeat. Living a low fat lifestyle is not about dieting until you’ve lost a certain amount of weight, nor is it a “gimmicky” eating program that focuses on some bizarre eating ritual.

It is becoming smart

about what you and your family members are putting into your bodies.

The plan is to make healthy, low fat eating a lifetime

journey and not an overnight trip.

Like any road that you travel,

expect detours, red lights, stop signs and bumps in the road.

It’s

not about eating perfectly all of the time either. You should focus on making progress, not on being perfect. It is understanding that by making lasting changes, your health will improve and your risk for certain illnesses will decrease.

By cutting back on your total fat

intake, you will be reducing your risk for certain types of cancer, heart disease and diabetes. There is one side effect though, eating less fat will more than likely cause you to shed unwanted pounds. Don’t say I didn’t warn you. Here is a common problem. You’ve been following your diet for the last several weeks. Things seem to be going great. Then, all of a sudden, like a bolt of lightning the cravings strike.

Wham!

Without any forewarning, there you are unable to control the urge to eat a bag of Frito’s. To make matters worse, it doesn’t stop there. T HE H EALTH Y C HEF

Next, you find yourself eating Mexican food, pizza, and a whirlwind of other foods you vowed never to eat again. After the urge to eat begins to settle down, you find yourself feeling a sense of guilt. Ultimately, you begin to belittle yourself.

Why did that happen?

Why do you lack the willpower to eat right beyond a few weeks time?

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Yes, deprivation is at the root of the problem but not in the way most people think. When we think of deprivation, the first thing that usually comes to mind is a lack of food or a deficiency of calories. That is definitely one of the root causes of failure. Another form of deprivation is following a rigid eating program that never allows cookies or other forbidden food. Eating the same foods over and over, day after day.

Before long, a person just can’t take it

anymore. A third type of deprivation stems from not being satisfied by the foods you eat. In most cases, this stems from poor cooking skills and a lack of creativity. Many people believe that eating right involves eating very bland foods. For them, eating clean usually means cracking open a can of water packed tuna fish and eating it right out of the can with plain rice.

It could also mean eating a dry grilled chicken breast

with a dry baked potato.

Worse yet, it could mean nuking egg

whites in the microwave and dumping picante sauce over them. How many times have you sat down this week to a meal like that? That is the kind of diet you see in magazines. What they don’t tell you is that what you see listed isn’t the way the person actually eats. Oh yeah, he eats those foods all right, but in most cases, he doesn’t eat them prepared as blandly as they appear on the page. In other words, you see what the person eats, but you don’t see how the food was prepared. This makes a big difference. First of all, consider what it takes to feel satisfied by a meal. It takes a combination of flavors, textures, colors, and moisture. Satiety (feeling satisfied) requires all of those factors to be present in the foods you eat. You have sweet, salty and bitter taste buds that do not consist of these aspects.

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that need to be appeased. In most cases, people are eating foods For example, a grilled dry

chicken breast has one flavor and only one texture. That’s it! The same goes for dry rice, grilled dry fish and water packed tuna fish. Don’t get me wrong, you may like grilled dry chicken breast; however, after eating the same flavor and texture day after day, you

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could eat thirty pounds of chicken and still feel unsatisfied. Once again, if you eat chicken breast and rice every day, you basically have two bland flavors and two textures and that’s not enough to satisfy anyone for very long. Have you ever experienced the feeling of looking at your next meal and the thought of eating it makes you want to gag? Or, have you ever brought your cooler of food with you to work, but when it came time to eat lunch you looked in your cooler, shut the lid and headed out for Mexican food? Or have you ever uttered the words, “If I see another piece of chicken I’ll grow feathers and fly right out the window.” If that has ever happened to you, then you have what I call a boring diet. If you are not satisfied by the foods you eat, you could be physically full, but mentally hungry.

Studies have shown that the

normal human eating pattern consists of 15 meals. Based on these studies, the average person has two breakfasts that they choose from and will rotate in an occasional third. The average person has five different lunches they rotate between. And finally, about seven different meals are consistently rotated for dinners. Think about that for a moment. When you eat out in restaurants, do you often go to the same place and order the same thing? It’s just human nature to eat within a circle of food choices and rarely venture outside of those choices that are familiar. I have been able to eat the right way for more than 30 years and still not feel bored because I make sure that my foods are satisfying. Most people develop a dieter’s mentality and can’t seem to eat right for more than three weeks because they think eating to in order to be lean requires pain and deprivation. I take the time to My foods taste so good

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cook and prepare foods that taste great.

that my mind rarely wanders to other foods. Think about it, if you ate grilled dry shrimp topped with a mango relish, a grilled Portobello mushroom, a grilled onion slice and sugar snap peas, wouldn’t you look forward to eating every night? While that menu may sound complex to make, it’s not. It’s fast, easy and takes less

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then 15 minutes to make. And while I’m at it, I make extra so that I’ll have leftovers for lunch the next day. And everything I named is well within the parameters of a lean diet. In this book, you will find examples of some of my favorite recipes. Your mission, should you choose to accept it, is to make these recipes so that you can discover eating to get lean doesn’t mean being deprived, rigid or bored. It’s fast, easy and makes a lot! Lastly, if you think eating healthy is boring, painful, or restrictive, think again. This collection of tasty low fat recipes is designed to be fast as well as easy.

Begin by trying just a few.

Before you know it, you’ll be an expert low fat chef. Also included in this book is a recipe substitution list. It shows you how to take your current recipes, one you and your family love, and substitute lower fat alternatives so that your recipe becomes lower in fat and calories without sacrificing taste.

Who would have ever thought that Aunt

Bea’s famous high fat meatloaf could be changed into a great tasting lower fat version? Well, it can! Have fun, and Bon Appetite!

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EGGCELLENT B R E A K FA S T S

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E GG WHITE TIPS Egg whites are a terrific source of no fat, high quality protein. They are almost pure protein and contain the most perfect balance of amino acids. While one whole egg contains 80 calories and loads of cholesterol, the egg white contains a mere 16 calories and zero cholesterol. This means that egg whites, unlike whole eggs, can be used freely in almost any person’s diet. They are very versatile and can be flavored with spices, condiments and a vast combination of vegetables. Also, egg whites, like whole eggs, can be scrambled, poached, hard boiled and even baked. Best of all, egg whites are easy substitutes for whole eggs. Whenever a recipe calls for a whole egg, substitute two egg whites in its place. By making this simple substitution you will reduce the fat, cholesterol and calories, without changing the taste of your favorite foods. Egg whites can be cooked in the microwave, very quickly. Place a small amount of water in a dish, pour in the egg whites, and cook on high heat for about one minute. This will poach the egg white which can then be topped with picante sauce or placed in a pita pocket with fat-free thousand Island dressing, lettuce, and tomato. Be creative and experiment. When using a whole egg, never microwave an unbroken yolk. The membrane surrounding the yolk will harden and then explode. To prevent this, be sure to pierce the yolk before microwaving. Egg whites cost less than chicken, fish or poultry and contain a much higher quality of protein. They can be hard boiled and added to salads, tuna fish, pasta, and beans, or they can be dropped in soups, added to meatloaf, or even added into cookie recipes. With almost 5 grams of protein per white, and no fat, adding egg whites

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is one of the easiest ways to boost the protein content of any meal.

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SEPARATING THE FACTS ABOUT EGG WHITES To separate an egg from the yolk, crack open the egg, and shift the egg back and forth between each half shell. Allow the egg white to fall into a bowl while keeping the yolk in the shell. Another option is to purchase an egg yolk separator from a kitchen supply store. You can also purchase egg substitutes, but they tend to be more expensive and can be misleading. So, even if the label states “fat free”, read the list of ingredients before purchasing any egg substitute.

Many companies remove the yolks, but replace it with

vegetable oil.

Some of your most popular brands employ tactics

such as this, so beware. Have you heard the rumor that brown eggs are more nutritious than white eggs? The fact is, other than the color, there is no difference.

The color of the shell is determined by the type of

chicken from which the egg is laid. White eggs are laid by the Single Comb White Leghorn hen and brown eggs are laid by the New Hampshire, Rhode Island Red, and Plymouth Rock hens. When you are looking at the various grades of eggs, A, AA, or B, do you know what these grades are based on? The grade of an egg is based on the shape, freshness, shell, color of the white, shape of the yolk, and the size of the air pocket within the egg. Most eggs you buy are grade A.

You will rarely find grade B eggs on the

supermarket shelf, they are usually used in processed foods.

A

common misconception about grade AA eggs is that they are the biggest. The grade of an egg has nothing to do with the size of the egg. Even labels that use words like “jumbo”, “extra large”, “large” T HE H EALTH Y C HEF

or “medium” do not indicate size. Eggs are sorted by weight and not size. Most eggs will stay fresh in a refrigerator for about five weeks. However, as with any food, the older it is, the more flavor it loses. Try to buy the freshest eggs available and use them within a week or

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two of purchase. Also, did you know that you can shorten the shelf life of your eggs by storing them in the egg compartment of your refrigerator?

Eggs stay fresh much longer if they remain in their

original carton and stored in the coolest section of your refrigerator. When an egg is cracked, a bacteria called salmonella, (which is present in chicken’s intestines), can contaminate the inside of the egg. But don’t think that just because an egg isn’t cracked it cannot be contaminated. To safeguard your health, eggs must be cooked at a high enough temperature to destroy any harmful bacteria lurking inside. To destroy any harmful bacteria, boil your eggs for at least seven minutes, or poach them for 6 minutes, or fry them in a nonstick spray for about 3 minutes per side.

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EGG WHITE RECIPES E GG W HITE P ANCAKE 4 EGG WHITES 1/4 CUP UNCOOKED OATMEAL 3 TBS. LOW SUGAR PRESERVES Mix together all ingredients in blender. Preheat a medium size Teflon pan with cooking spray on medium heat. Pour mixture into pan, cook approximately 4-5 minutes. Turn cake over with wide spatula. Cook approximately 3-4 more minutes or until inside of cake is cooked. Serves 1 CAL. 212 / FAT 2.5

GM.

/ CHOL. -0- / PRO. 13

GM.

/ CARB. 34

GM.

/ %FAT 11%

S TRAWBERRY E GG W HITE P ANCAKE 4 EGG WHITES 4 TBS. LOW SUGAR STRAWBERRY PRESERVES 1/2 CUP OLD FASHIONED OATS Place all ingredients in a blender and mix well. Preheat a medium size non-stick skillet with Pam vegetable spray on medium heat. Pour mixture into skillet, and cook for 3-4 minutes. Turn over and let cook for an additional 3 minutes. Serves 1-2 GM.

/ CHOL. -0- / PRO. 15

GM.

/ CARB. 46

GM.

/ %FAT 12%

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CAL. 280 / FAT 3.5

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B LUEBERRY E GG W HITE P ANCAKES 4 EGG WHITES 1/2 CUP UNCOOKED OATMEAL 1/4 CUP BUTTERMILK 1/4 CUP UNSWEETENED BLUEBERRIES 2 TBS. LOW SUGAR BLUEBERRY PRESERVES Place all ingredients into a blender except blueberries. Blend until smooth. Stir blueberries into batter. Preheat a non-stick skillet over medium heat and spray with Pam vegetable spray. Pour batter into skillet in size desired and cook until edges are dry. Turn and brown other side. Serves 1-2 CAL.326 / FAT 4

GM.

/ CHOL. 2

MG.

/ PRO. 17

GM.

/ CARB. 55

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/ %FAT 11%

A PPLE E GG W HITE P ANCAKES 4 EGG WHITES 1/2 CUP UNCOOKED OATMEAL 3/4 CUP NO SUGAR APPLE SAUCE 1/2 TSP. CINNAMON 1/2 TSP. NUTMEG Place all ingredients into a blender and blend until smooth. Preheat a non-stick skillet over medium heat and spray with Pam vegetable spray. Pour batter into skillet in size desired and cook until edges are dry. Turn and brown other side. Serves 1-2 GM.

/ CHOL. -0- / PRO. 16

GM

/ CARB. 56

GM.

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CAL. 330 / FAT 4.5

/ %FAT 12%

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E GG W HITES W ITH B EANS & S ALSA 4 EGG WHITES 1/4 CUP CANNED BLACK BEANS 1/4 CUP SALSA 1/2 TSP. CHILI POWDER 2-3 CORN TORTILLAS Spray pan with cooking spray and preheat on medium heat. Mix together egg whites, beans, salsa and chili powder. Cook over medium heat until egg whites are firm. Wrap mixture in corn tortillas and serve. Serves 1 CAL. 319 / FAT 2.5

GM.

/ CHOL. -0- / PRO. 23

GM.

/ CARB. 51

GM.

/ %FAT 7%

E GG W HITES W ITH P OTATO & S ALSA 4 EGG WHITES 1 MEDIUM POTATO 1/4 - 1/2 CUP CHUNKY STYLE SALSA DASH PEPPER Place potato in microwave on high for approximately 10 minutes or until done. Spray pan with cooking spray and scramble egg whites. Place potato on plate and mash it down with fork. Top potato and eggs with salsa and add pepper to taste. Serves 1 CAL. 230 / FAT 0

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/ CHOL. -0- / PRO. 17

GM.

/ CARB. 39

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/ %FAT 1% T HE H EALTH Y C HEF

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Y AM P ANCAKES 4 EGG WHITES 1/2 CUP UNCOOKED OATMEAL 3 TBS. FAT FREE PANCAKE MIX 1 CUP MASHED YAMS (SEE RECIPE FOR YAMS) 3/4 CUP SKIM MILK 2 TSP. MAPLE EXTRACT 1/2 TSP. CINNAMON 1/2 TSP. NUTMEG Place all ingredients in a blender. Blend until smooth. Preheat nonstick skillet over medium heat and spray with Pam vegetable spray. Pour pancake mixture into size pancakes desired and cook until edges are dry. Turn over and brown other side. Serves 4-6 CAL. 125 / FAT .6

GM.

/ CHOL. -0- / PRO. 7

GM.

/ CARB. 23

GM.

/ %FAT 5%

P OTATO P ANCAKES 4 EGG WHITES 1 1/4 CUP SKIM MILK 1 1/2 CUP INSTANT MASHED POTATO FLAKES 2 TBS. ONION BITS 1 TBS. MOLLY MCBUTTER 1/4 CUP SCALLIONS

CAL. 155 / FAT .34

GM.

/ CHOL. 10

MG.

/ PRO. 10

GM.

/ CARB. 27

GM.

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In a large mixing bowl combine all ingredients and mix well. Preheat griddle on medium high heat. Spray preheated griddle with cooking spray and place large even sized spoonfuls of mix onto griddle. Let cook about 3 minutes, turn over and allow to cook for about 2 minutes. Serves 3 / %FAT 5%

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F RENCH T OAST 2-3 SLICES OF LIGHT WHOLE WHEAT BREAD 2 EGG WHITES 3 TBS. SKIM MILK DASH OF VANILLA EXTRACT 1 TSP. CINNAMON 1 PACKAGE EQUAL OR SPLENDA Spray a Teflon skillet with cooking spray and preheat over medium heat. In a medium size mixing bowl, stir together egg whites, skim milk and vanilla. Dip bread in egg mixture, coating each side and place in preheated skillet. Cook until each side is brown. In bowl, mix together sugar substitute and cinnamon and sprinkle over toast. Serves 1 CAL. 161 / FAT 3

GM.

/ CHOL. -0- / PRO. 12

GM.

/ CARB. 21

GM.

/ %FAT 16%

E GG B EATER F RENCH T OAST 1 MEDIUM LOAF FRENCH BREAD 1 1/2 CUP SKIM MILK 1 CARTON EGG BEATERS OR 4 EGG WHITES 1/4 CUP ORANGE JUICE 6 PACKAGES EQUAL OR SPLENDA 1 TBS. VANILLA 1 CUP FRESH BERRIES

CAL. 270 / FAT 3.5

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/ CHOL. 2

MG.

/ PRO. 14

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/ CARB. 46

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Cut French bread in thick slices. Mix all ingredients and pour over bread. Refrigerate for 1 -24 hours. Spray a deep dish with Pam Vegetable spray. Preheat oven to 400. Place bread slices on baking dish, not touching each other. Bake 15-20 minutes until brown and puffed. Sprinkle with sugar substitute and top with fresh berries. Serves 2-3 / %FAT 11%

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S EAFOOD E GGS

4 EGG WHITES 1/4 CUP COOKED SMALL SIZE SHRIMP CHOPPED RED ONION AS DESIRED 1/4 CUP CHOPPED TOMATOES 2 TBS. CHOPPED CILANTRO 2 TBS. CATSUP In a large mixing bowl, combine all the ingredients. Preheat a Teflon pan and spray with cooking spray. Pour mixture into pan and cook over medium heat until eggs are firm. Serves 1 CAL. 170 / FAT 1.2

GM.

/ CHOL. 75

MG

/ PRO. 25.3

GM.

/ CARB. 14.5

GM

/ %FAT 6%

H ASH B ROWNS & E GG W HITES 3 OZ. FAT FREE SHREDDED POTATOES HASH BROWNS 4 EGG WHITES 2 TBS. CHOPPED GREEN ONION DASH OF LIGHT SALT Spray a small Teflon skillet with cooking spray. Preheat skillet over medium heat. Add potatoes, and cook until all sides are browned. Remove potatoes and spray skillet once again with cooking spray. Replace potatoes, and add egg whites, salt and chili powder. Stir constantly until eggs are firm. Serves 1 GM.

/ CHOL. -0- / PRO. 16

GM.

/ CARB. 17

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CAL. 141 / FAT .7

/ %FAT 5%

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E GG W HITES & S PINACH 4 EGG WHITES 1/2 CUP FROZEN SPINACH 2 OZ. FAT FREE CHEESE 1/4 CUP MARINARA SAUCE 1 TBS. FREEZE DRIED CHIVES In a mixing bowl, mix together the egg whites, spinach and fat free cheese. Spray a medium size Teflon pan with cooking spray. Over medium heat, scramble the mixture until egg whites are firm. Top with marinara and sprinkle with chives. Serves 1 CAL. 204 / FAT 1.5

GM.

/ CHOL. -0- / PRO. 35

GM.

/ CARB. 12

GM.

/ %FAT 7%

F AT F REE C HEESE O MELET 4 EGG WHITES 2 OZ. FAT FREE CHEESE 1/4 CUP SLICED MUSHROOMS CHOPPED ONIONS AS DESIRED DICED BELL PEPPERS AS DESIRED Spray a Teflon pan with cooking spray; preheat on medium heat. Begin by cooking onions, mushrooms and peppers until tender. Add egg whites, cook until firm, and top with cheese. This recipe actually works best if you scramble the mixture while it cooks. Serves 1 GM.

/ CHOL. 20

MG.

/ PRO. 35

GM.

/ CARB. 18

GM./

%FAT 9%

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CAL. 203 / FAT 2

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C INNAMON F RITTATA R ECIPE 2 SERVINGS COOKED CREAM OF RICE 8 EGG WHITES UNCOOKED 1/4 TSP. VANILLA EXTRACT 1/4 TSP. COCONUT EXTRACT (OR ALMOND EXTRACT). 1/4 TSP. MOLLY MCBUTTER 1/4 TSP. CINNAMON 3 PACKAGES OF EQUAL OR SPLENDA Preheat oven to 350 degrees. Mix cooked cream of rice, extracts, and sugar substitute together. Fold into egg whites and mix together well. Pour mixture into a deep baking dish. Bake in oven for 35-45 minutes or until egg whites are slightly firm. Serves 2 CAL. 177 / FAT .2

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/ CHOL. -0- / PRO. 17

GM.

/ CARB. 27

GM.

/ %FAT 1%

V EGETABLE F RITTATA 8 EGG WHITES 1 CUP CHOPPED BROCCOLI 1/2 CHOPPED ONION DICED TOMATOES SLICED CARROTS GARLIC POWDER CHIVES MOLLY MCBUTTER MOLLY MCCHEESE

CAL. 120 / FAT .4

GM.

/ CHOL. -0- / PRO. 17

GM.

/ CARB. 12

GM.

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Preheat oven to 350 degrees. Sauté vegetables in a Teflon pan for 10 minutes over medium heat. Place vegetables and egg whites in a deep baking dish and stir in seasonings. Bake in oven for 35-45 minutes or until egg whites are slightly firm. Serves 2 / %FAT 3%

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P O U LT R Y I N M OT I O N

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C HICKEN TIPS In an effort to lower fat intake, many Americans have made a conscious decision to eat less red meat. As a result, chicken sales have skyrocketed.

When cooked without the skin, breast meat is

40-80% leaner than beef. On top of that, chicken breast contains less saturated fat than beef and contains just as much protein, vitamins and minerals. Although beef does have more iron and zinc, chicken costs less and is a better choice for health-conscious people. When cooking chicken, it is always better to use the white meat. The breast, when the skin is removed, contains about 15% fat.

In contrast, the thigh meat contains a whopping 54% fat. If

you cook chicken with the skin on, remove it before eating, but don’t kid yourself into thinking you are removing all the fat. The skin gets 80% of its calories from fat, so cooking chicken with the skin on is just like placing a chunk of butter in the pan. Dark meat, with the skin, is the fattiest of all. In fact, there are some cuts of beef that are actually lower in fat than dark meat chicken. Also, be careful of ground chicken, it is usually a mixture of thigh meat and skin. If you use ground chicken, make sure that it is 100% ground breast meat. If your local butcher doesn't carry ground chicken breast, grind your own in a food processor. Ground chicken breast makes great burgers or meatloaf and can be used in spaghetti sauce. (See the recipe for turkey meatloaf and substitute ground chicken for ground turkey breast).

Chicken is one of the

most versatile meats. Don’t just broil a chicken breast in the oven, unless you really like boring, dry, stringy chicken. Learn to stir fry it, grill it, poach it, put it in soups, add spices to it, spruce it up with vegetables, or even try browning the breast in chicken broth. These T HE H EALTH Y C HEF

recipes are helpful because they illustrate various ways to cook chicken so that it tastes delicious meal after meal. Also, don’t burn yourself out by eating chicken every night. Turkey breast and fish can provide great alternatives to chicken. Avoid chicken products that are processed.

Precooked and

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seasoned chicken breasts may appear to be a low fat choice, but in most cases, the breasts contain oil marinades or are injected with fat so that they baste from the inside out. Likewise, avoid deli slices of chicken breast luncheon meats. are high in fat and sodium.

Many of the most popular brands

By adding water, binders and fillers,

luncheon meat companies can make their meats appear low in fat, when they may be really very high in fat. For example, a company can slice the meat so thin that it contains less than one gram of fat per serving. Even though the label advertises that the chicken is 3% fat by weight, it actually contains 28% fat by calories! Similarly, the statement, “100 mg. of sodium” can refer to one slice, not one serving. Lastly, don’t kid yourself into thinking that fast food grilled chicken breasts are as low in fat as the chicken you cook at home. Many fast food chicken choices have more fat than a greasy hamburger. Before purchasing chicken, always check the “sell-by” date. This is the best way to be assured that the meat you are buying is fresh. Chicken normally reaches the supermarket within one or two days after being slaughtered, and the “sell by date” is 7-10 days from the day the chicken was slaughtered. Therefore, if the “sell-by” date is a week away, you’ll know the chicken is really fresh, and if the “sell-by” date is one day away, you’ll know the meat isn’t as fresh. If you are buying frozen chicken breast and notice that there is a lot of frozen liquid inside the package, you’ll know that the chicken was defrosted and refrozen. In that case, the chicken will be dryer since the juices have already seeped out. Never thaw frozen chicken at room temperature; it will be more susceptible to bacterial contamination.

Let it thaw in the T HE H EALTH Y C HEF

refrigerator, and put it on a plate to catch the juices. Also, be sure to keep raw poultry away from other foods, especially other foods that don’t need to be cooked.

Thoroughly wash your hands,

countertop, cutting board and utensils with hot soapy water before using them again.

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Don’t use a fork to turn over chicken while it is cooking, it releases the juices and tends to dry it out. Tongs won’t pierce the chicken or dry it out. Seasonings and condiments that go great on poultry are dill weed, garlic powder, pepper, onion bits, Ms. Dash, lemon pepper, mustard, picante sauce, tomato sauce, fat free mayonnaise and Thousand Island fat free dressing.

Basically,

chicken breast without the skin contains 45 calories, 9 grams of protein, 1 gram of fat, and 24 mg. of cholesterol per cooked ounce. WHY YOU SHOULD COOK ENOUGH FOR LEFTOVERS Successfully dropping body fat, gaining muscle, and improving performance requires more than a simple knowledge about food, supplements, and working out. Those things are important, but you also have to know something about coping skills. Coping skills are a precise, clearly understood set of rules that one must implement in order to achieve a certain goal. Whenever I lecture about nutrition, I constantly stress the importance of coping skills.

People usually

respond one of three ways. One response is the blank stare. These people never get the point of the discussion. Basically, it flies right over their head. Another group of people hear the example but do not really understand the importance of implementing these skills. Finally, you have the group of people that hear and seem to understand the concept, but choose not to accept it. Their response is usually, “I’m too busy,” “I don’t have time for that,” or “I don’t have the willpower or discipline.” Unfortunately, many people overlook the importance of coping skills, and therefore set themselves up for failure right from the T HE H EALTH Y C HEF

start. How many of you struggle every day because you have never been taught these simple skills or simply fail to implement them? Let me use myself as an example of how important it is to understand and implement coping skills. For the last 30 years, I have carried a cooler of food with me

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to work.

Early on,

I discovered that in order to accomplish my

goals for the day my cooler was a necessity. Every day, I take two breaks during which I eat and return phone calls. One break is from 12:30-1:00 and the other is from 3:30-4:00.

Eating takes five

minutes, and returning phone calls takes twenty-five minutes. Now, look at an example of what happened when I failed to implement my basic coping skill. One day while rushing out of the house, I forgot my cooler of food. When I opened the trunk of my car and realized my oversight, I knew I was in for a rough day. When 12:30 arrived, I was hungry. I ran downstairs to the deli on the first floor of my building. Because this particular deli doesn’t serve low fat food, I had to make a “better bad choice”. with a baked potato.

I ordered a turkey sandwich on whole wheat By the time I had finished standing in line,

paying for the food, and eating, it was 1:00. I ran back to my office, and my next client was waiting.

Therefore, I didn’t have time to

return any calls. The next problem I encountered was hunger. The food I ate at lunch didn’t satisfy me for very long. After about one and a half hours, I began to get really hungry. By 3:30, I was starving. Once again, I ran down to the deli with the intention of ordering the same meal. Unfortunately, I began to justify and rationalize eating other things. Something had changed, so I grabbed a bag of pretzels and a banana to go with the sandwich and baked potato. Once again, I finished eating and got back to my office just in time for my next appointment.

As soon as I walked in the door, my 4:00

appointment was standing there waiting for me.

Guess what?

I T HE H EALTH Y C HEF

didn’t get to return a single call and now I had twice as many to return! When 6:00 finally arrived, I couldn’t leave. After all, I had a bunch of calls that needed to be returned. After an hour and a half on the phone, I finally left my office. Feeling stressed out, hungry,

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and tired, I began to justify and rationalize once again. I convinced myself that I could skip my workout and make it up later in the week. Feeling pressed for time, I stopped by a local restaurant and ordered a chicken breast and baked potato. When I arrived home, I realized things were not any better. I normally write for two hours each evening to prepare for my radio show, books and

newsletters.

television show, my

In addition, I have to submit articles for

four different magazines every month. Under normal circumstances, I enjoy my writing time. However, on this particular evening, I dreaded it. frustrated, and way behind schedule.

I was tired,

My day became a series of

dominoes that began to fall because one coping strategy (my cooler) wasn’t in place. 1 . M Y D I ET F EL L A P A R T . 2 . M Y EN ER G Y S U F F ER ED . 3 . C R A V I N G S F O R O T H ER F O O D S SU R F AC ED . 4 . I M I S S ED M Y W O R K O U T . 5 . M Y S T R E S S L E V EL I N C R E A S ED . Result: I didn’t feel that I had an ounce of free time the entire day, and my day was consumed with work and finding food. All too often, people become entrenched in their stressful lifestyles.

They believe that the trench they have dug for

themselves seems like the best way and view change as adding more stress.

For example, many people use the excuse that they

don’t have time to cook and carry food with them. They view this as T HE H EALTH Y C HEF

a hassle. Let me tell you first hand, I don’t have time not to cook. By spending 20 minutes each morning putting together my cooler, I open up lots of free time during my day.

By having my cooler, I

make it to the gym, get off work in time, have tons of energy, rarely crave other foods, and see the best possible results.

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Many of you are probably thinking that you cannot take two or three meal breaks during your workday because the boss won’t allow it.

Well, get creative!

When I worked at the Institute of

Specialized Medicine, the patient load was so heavy that the head doctor wouldn’t allow me to eat whenever I wanted. received an hour lunch break everyday.

All of us

I proposed a different

strategy. Instead of taking the full hour off, I asked him if I could take three fifteen minute breaks (for a total of 45 minutes a day) and work right through the normal lunch break. He didn’t even balk. I got what I needed while he got an extra 15 minutes of work out of me everyday. Now, with the numerous meal replacement powders available, getting in a quick meal has never been easier. If taking the time to mix these powders at work is a hassle or if you don’t want to draw attention to yourself, just premix the meal and bring it in a Thermos. Here’s another example of a coping skill. I have to bring my workout clothes with me to work, or you’ll never see me in the gym. After fighting rush hour traffic for 40 minutes and finally getting home, the last thing that I want to do is leave the house.

Other

people have told me that it works better for them to train before work.

After a long, hard, stressful day, they are more likely to

justify skipping a workout. Another coping skill is to make sure the foods in my cooler taste great. Let’s face it. If I bring bland food to work, it is only a matter of time before I begin to look for something more interesting. This is where candy, chips, and other junk starts to look really good. Another key is to make sure that I shop once a week, every week. This simple coping skill allows me to have all the necessary foods available to cook adequate meals.

I normally T HE H EALTH Y C HEF

allocate Sunday afternoons for shopping. Immediately after I shop, I usually cook enough food to last me two or three days. Another misconception is that certain failures are due to a lack of willpower. If you were a recovering alcoholic, would you go into a bar?

Let’s suppose that you hadn’t had a drink for six

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months. Feeling a bit empowered, you decide you can handle going into a bar. When you stagger out drunk, you would probably blame it on your lack of willpower. The typical viewpoint in a situation like this is to think that there is something inherently wrong with you as a person. I would contend that your failure had nothing to do with willpower, but rather, you failed to implement the correct coping skills to identify and avoid the bar as a high risk. The moment you saw the bar you should have acknowledged that it was a high risk and should have not gone inside. By implementing the right coping skill or response, you would have been successful. You want a great physique? Then, why aren’t you carrying your food? Why don’t you bring your workout clothes with you to work?

Why are you still

eating out and skipping meals? Without knowing it, you implement a lot of coping skills every day. When you get ready for work, you more than likely get ready in almost the exact same order every day. You probably drive the same way to work every morning, and I’ll even bet that you leave your house at exactly the same time every day.

These are just a

few of the coping skills that you have developed over the years that allow you to get to work on time.

On the other hand, if you are

always late, you have probably never bothered learning coping skills that work for you. These people use excuses like “no time” and “too busy”. What they are really saying is that they don’t want to learn how to make their daily life more efficient. Building a healthy body depends on your ability to develop coping skills that will help you move toward your goal, not take you away from it. T OP 1 0 C OPING S KILLS R EQUIRED G ETTING L EAN

T HE H EALTH Y C HEF

FOR

(1). SHOP ONCE A WEEK. (2). DEVELOP AS MANY GREAT TASTING RECIPES AS POSSIBLE. (3). SET UP TRAINING TIME AND FREQUENCY THAT WORKS WITHIN YOUR SCHEDULE.

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(4). PREPARE LARGE QUANTITIES OF FOOD AHEAD OF TIME. (5). CARRY YOUR FOOD IN A COOLER. (6). LEARN TO SAY NO TO ACTIVITIES YOU REALLY DON’T WANT TO DO. (7). AVOID ALCOHOL!

IT’S A DEPRESSANT AND REDUCES YOUR DESIRE TO

WORKOUT.

(8). CARRY A MEAL REPLACEMENT WITH YOU. (9). SET UP AN EATING SCHEDULE AND STICK TO IT. FOR EXAMPLE, MY MEAL TIMES ARE

6:30, 9:30, 12:30, 3:30, 6:30 AND 9:30. BY EATING ON TIME,

YOU AVOID HUNGER.

(10). LIMIT EATING OUT IN RESTAURANTS TO TWO TIMES A WEEK IF POSSIBLE.

T HE H EALTH Y C HEF

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CHICKEN C HICKEN T ENDERS 1 LB. BONELESS/SKINLESS CHICKEN BREAST 3/4 CUP OIL "FREE" ITALIAN DRESSING 1 CUP CORN FLAKES (CRUMBS) SALT & PEPPER TO TASTE DASH OF MOLLY MCBUTTER Slice chicken breast into strips, and marinate in salad dressing for 1-2 hours. (Keep refrigerated). Remove chicken from marinade, and roll breast in the corn flake crumbs. Place chicken strips on a non-stick cookie sheet. Bake at 400 for approximately 35 minutes or until chicken is browned. Sprinkle with salt, pepper and Molly McButter to taste. Serves 4 CAL. 224 / FAT 2

GM.

/ CHOL. 65

MG.

/ PRO. 35

GM.

/ CARB. 16

GM.

/ %FAT 9%

O RANGE C HICKEN 1 LB. BONELESS SKINLESS CHICKEN BREAST 1 CUP ORANGE JUICE 1 TSP. OREGANO 1 TSP. PARSLEY DASH GARLIC POWDER DASH PEPPER ORANGE WEDGES

CAL. 187 / FAT 2

GM.

/ CHOL. 65

MG.

/ PRO. 34

GM.

/ CARB. 8

GM.

T HE H EALTH Y C HEF

Marinate breast in orange juice, oregano, parsley, garlic, and pepper for 6 hours. Remove chicken. Place on non-stick broiler rack. Broil until chicken is brown, baste with marinade occasionally. Place orange wedges on breast. Serve over a bed of rice. Serves 4 / %FAT 11%

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L EMON L IME C HICKEN 1 LB. BONELESS/SKINLESS CHICKEN BREAST 1/4 CUP LEMON JUICE 1/8 TSP. GARLIC POWDER 1 TBS. OREGANO 1 TBS. PARSLEY 1 TBS. GRATED LEMON RIND 2-3 FRESH LIMES Marinate chicken breast overnight in a mixture of all ingredients except limes. While cooking chicken on a grill, turn over and baste with marinade until done. Serve Chicken with lime wedges which can then be squeezed over chicken breast. Makes 4 servings. CAL. 165 / FAT 2

GM.

/ CHOL. 34

MG.

/ PRO. 33

GM.

/ CARB. 3

GM.

/ % FAT 12%

C HICKEN B EAN & P ASTA S ALAD 1 1 1 1 1

LB.

BONELESS/SKINLESS CHICKEN BREAST - 12 OZ. PACKAGE PASTA -12 OZ. BOTTLE CHUNKY STYLE SALSA CAN BLACK BEANS (12 OZ.) -10 OZ. PACKAGE OF FROZEN CORN

Grill chicken breast, and dice into small pieces. Boil and drain pasta. In a large bowl, mix the pasta, beans, salsa, corn and chicken. Place leftovers in the refrigerator. Serves 10 GM.

/ CHOL. 26

MG.

/ PRO. 14

GM.

/ CARB. 47GM. / %FAT 6%

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CAL. 257 / FAT 1.5

31

C H IC K E N

C HICKEN S ALAD S ANDWICH 1 LB. BONELESS/SKINLESS CHICKEN 1 TSP. GARLIC POWDER 1/4 TSP. PEPPER 1/4 CUP MUSTARD 1/4 CUP DILL RELISH 1/4 CHOPPED SCALLIONS Grill chicken (or place chicken breast on a plate, and cover with a moist paper towel. Place in microwave on high, and cook for 10-15 minutes or until done.) Place cooked meat in a food processor, and shred meat. (or shred chicken using two forks.) Place shredded meat in a mixing bowl, and stir in all the other ingredients until evenly mixed. Serve on toast or whole wheat bread. Serves 6 CAL. 104 / FAT 1.5

GM.

/ CHOL. 65

MG.

/ PRO. 12

GM.

/ CARB. 11

GM.

/ %FAT 12%

S PICY C HICKEN 1 1 1 1

LB.

BONELESS/SKINLESS CHICKEN BREAST CUP BUTTERMILK (LOW FAT) TBS. TABASCO SAUCE TBS. SOY SAUCE

CAL. 244 / FAT 3.5

GM.

/ CHOL. 65

MG.

/ PRO. 30

GM.

/ CARB. 22

GM.

T HE H EALTH Y C HEF

Mix together buttermilk, Tabasco, and soy sauce. Place chicken breast in marinade (either overnight or for a few hours). Coating: 1 cup cornmeal 1/4 tsp. garlic powder 1/4 tsp. cumin 1/4 tsp. paprika 2 TBS. Parmesan cheese Mix cornmeal and seasonings well. Roll chicken breast in cornmeal mix, and place on a Teflon baking sheet. Bake for 20 minutes at 425 or until golden brown. Makes 6 servings. / %FAT 13%

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G R IL L ED C H IC K EN & C R A NBER R Y R ICE 4 2 2 1

GRILLED, BONELESS/SKINLESS CHICKEN BREASTS CUPS UNCOOKED WILD RICE 16 OZ. CANS LOW FAT CANNED CHICKEN BROTH CUP DRIED CRANBERRIES OR DRIED CHERRIES

Grill chicken breast. Bring broth to a boil, and add rice. Reduce heat to low, cover and let simmer until the rice has absorbed the broth. Toss in dried cranberries or dried cherries, stir well. Place grilled chicken breast over a bed of cranberry rice. Serves 4. CAL. 427 / FAT 4

GM.

/ CHOL. 92

MG.

/ PRO. 47

GM.

/ CARB. 49

GM.

/ %FAT 9%

CHICKEN STIRFRY 8 OZ. DEBONED/SKINLESS CHICKEN BREAST, DICED. 1 1/2 CUP COOKED RICE 1 CUP BEAN SPROUTS 1 CUP SNOW PEAS 1 SMALL CAN SLICED WATER CHESTNUTS 1/2 CUP SHREDDED CARROTS 1/2 CUP DICED SCALLIONS 2 TBS. SOY SAUCE 2 TBS. OYSTER SAUCE 1 TSP. GROUND GINGER 1/2 CUP WATER

CAL. 169 / FAT 1.8

GM.

/ CHOL. 85

MG.

/ PRO. 16

GM.

/ CARB. 22

GM.

T HE H EALTH Y C HEF

Preheat wok with vegetable cooking spray. Toss in diced chicken breast, soy sauce and oyster sauce and stir fry until almost done. Push chicken to the sides of the wok. Add bean sprouts, snow peas, water chestnuts, carrots, scallions, ground ginger and 1/2 cup water. Stir fry for 3 minutes and mix chicken in with vegetables. Add rice, reduce heat and let simmer for 3 minutes. Serves 6 / %FAT 9%

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C HICKEN V EGETABLE S OUP 1 CUP WATER 1 - 7 1/2 OZ. CAN TOMATOES 1 CUP SLICED CARROTS 1/2 CUP CHOPPED ONION 1/4 CUP CHOPPED GREEN PEPPER 2 TSP. INSTANT CHICKEN BOUILLON GRANULES 1/2 TSP. DRIED THYME 1/4 TSP. GROUND SAGE 1/8 TSP. PEPPER 1 CUP CHOPPED BONELESS/SKINLESS, CHICKEN BREAST In a sauce pan, combine all ingredients, except chicken. Bring to a boil, cover and simmer for 15 minutes. Stir in chicken. Simmer for 5 more minutes, then serve. Makes 3-4 servings. This recipe makes a great meal if you add cooked rice or noodles into the soup right before serving. C A L. 10 6 / FA T 1

G M . /C H O L . 3 M G . /

P RO . 1 2

G M . / C A R B . 1 2 G M . /% F A T

9%

C HICKEN F AJITAS 1 LB. BONELESS/SKINLESS CHICKEN BREAST 1 ONION (SLICED) 1 BELL PEPPER (SLICED) PICO DE GALLO (SEE RECIPE) CORN TORTILLAS MOLLY MCBUTTER

CAL. 201 / FAT 3.5

GM.

/ CHOL. 65

MG.

/ PRO. 11

GM.

/ CARB. 30

GM.

T HE H EALTH Y C HEF

Marinate chicken in any one of the marinades listed under marinade section. Grill chicken and slice into strips. Spray a Teflon pan with Pam vegetable spray, and cook onions, bell peppers and jalapeno over medium heat until tender. Sprinkle with Molly McButter and wrap chicken, vegetables, and pico de gallo in corn tortillas. Serves 5. / %FAT 16%

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TURKEY AIN’T JUST FOR G IVIN

T HE H EALTH Y C HEF

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TURKEY TIPS Turkey breast can be a great alternative to chicken and is the leanest of all meats. Once the skin is removed, it contains a mere 9% fat. As with chicken, most of the fat is found in the skin. When cooking turkey breast, cook it over medium heat. If you cook it over high heat, it will cause the meat to lose its moisture and become too dry. When cooking the ground turkey breast, add an acid. This will help break down the meat and create more moisture. A few examples of acids are tomato paste or any tomato based sauce, wine, soy sauce and teriyaki sauce. The use of these products in your cooking, coupled with cooking over a medium heat, will create a beef like taste, texture and moisture. Be leery of some turkey products; many are not made from breast meat. Many companies will capitalize on the words “poultry” or “turkey” to present the illusion that that the product is healthy or low in fat.

Unfortunately, many companies will use parts of the

meat that are not low in fat, like the thigh meat, skin or a combination of turkey parts.

There are several brands of ground

turkey on the market today that are made with parts other than the breast, so read the label carefully.

Purchase only ground turkey

breast that states “100% ground breast meat” on the label. Some ground turkey can contain as much as 45% fat. If you cannot find ground turkey breast in your area, ask your butcher to take the breast off a turkey and grind it for you. that are labeled “self basting”.

Stay away from turkeys

As the name implies, the bird has

been injected with fat, usually saturated coconut oil or butter. You can tell what kind of basting ingredients are being used by looking on the list of ingredients.

T HE H EALTH Y C HEF

Another product that has gained mass appeal lately has been turkey poultry dogs. Once again, many companies are capitalizing on the current health trend wave. Some of these dogs are very high in fat. So, read the labels and determine the actual percentage of fat from calories. Do not pay any heed to statements like “97% fat free”, “light” or “healthy.”

These statements often have little

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T URK EY

bearing on how low in fat or how healthy the products really are. Although the word turkey may appear on a package of cold cuts, this doesn’t mean that it contains breast meat. Many companies use dark meat, organ meats, oil, binders, fillers and lots of sodium. For example, one brand of turkey bologna contains 80% of its calories from fat! Budding offers a turkey lunch meat that only has 3 grams of fat per serving, but with 50 calories, it contains a whopping 54% fat! Therefore, luncheon meats can be another area of concern for you and your family.

So be careful what you buy.

Likewise, many of the leading brands of luncheon meats sold behind the deli counter are as high in fat as packaged luncheon meats. So rather than relying on processed luncheon meats, eat natural, wholesome meats that you cook yourself. Just like chicken, the “sell date” on turkey meat packages will indicate how fresh the meat is. So always try to purchase meat with the latest “sell by date”. Basically, all of the same preparation and handling rules apply to turkey that apply to chicken. Don’t forget, when buying frozen turkey breast, lots of frozen liquid in the bottom of the package means it has been defrosted and refrozen. Although this is not harmful, the meat will not be as moist as fresh poultry. A neat trick for making low fat stuffing is to omit the butter used in the recipe and replace it with vegetable stock or wine to hold the stuffing together.

For a change, instead of using bread in

stuffing, try using rice and croutons.

By cooking the lean meats,

and using the following recipes, you will have healthy leftovers, sandwiches and low fat foods that can be frozen for use at a future T HE H EALTH Y C HEF

time. Turkey breast, without the skin, contains 38 calories, 8 grams of protein, 0.2 grams of fat (notice that’s point 2 and not 2 grams), and 23 mg. of cholesterol per cooked ounce.

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TURKEY T URKEY B URGERS 1 LB. GROUND TURKEY BREAST 1/2 CUP PUREED ONIONS 1/2 CUP PUREED CELERY 1 TSP. HORSERADISH 1 TSP. SOY SAUCE 1/4 TSP. SALT 1/4 TSP. PEPPER 1/2 TSP. GARLIC POWDER 1/2 TSP. PARSLEY 4 EGG WHITES Mix all ingredients thoroughly, and form into 5 oz. patties. Grill until each side is brown and center is cooked. Place between a whole wheat bun and top with lettuce, tomato or other desired condiments. Serves 5 CAL. 256 / FAT 3

GM.

/ CHOL. 80

MG.

/ PRO. 34

GM.

/ CARB. 23

GMS./

%FAT 11%

T U R K EY M EA TL OA F 1 LB. GROUND TURKEY BREAST 1 CUP CHOPPED ONIONS 4 EGG WHITES 1 CUP CHUNKY SALSA 1/2 CUP UNCOOKED OATMEAL 1 PACKAGE KNORR'S VEGETABLE SOUP MIX 1/4 TSP. PEPPER 1/2 TSP. GARLIC POWDER 1/2 CUP KETCHUP

CAL. 116 / FAT 1

GM.

/ CHOL. 51

MG.

/ PRO. 20

GM.

/ CARB. 7

GM.

T HE H EALTH Y C HEF

Mix all ingredients except ketchup until well blended. Place in meatloaf pan. Cover top of meatloaf with ketchup. Bake in preheated oven at 350 for 1 - 1/2 hours. Serves 5-6 / %FAT 6%

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T URK EY

T URKEY S AUSAGE P ATTIES 1 LB. GROUND TURKEY BREAST 1/3 CUP UNSWEETENED APPLE JUICE 1/4 TSP. BEEF-FLAVORED BOUILLON GRANULES 4 TBS. OATMEAL 3/4 TSP. FENNEL SEEDS, CRUSHED 1/4 TSP. CRACKED PEPPER 1/4 TSP. CRUSHED RED PEPPER 1/8 TSP. LIGHT SALT VEGETABLE COOKING SPRAY

Combine apple juice and bouillon in large sauce pan. Over low heat, stir until granules dissolve. Add turkey, oatmeal and spices, and mix well. Form into patties of equal sizes. Preheat a Teflon pan over medium-high heat. Lightly spray with a vegetable spray, and place patties in skillet. Cook over medium heat 15 - 20 minutes or until browned. Turn frequently. Brown each side until cooked thoroughly. Makes 6-7 sausage patties. CAL. 116 / FAT 1

GM./

CHOL. 51

MG.

/ PRO. 21

GM.

/ CARB. 6

GM

/ %FAT 7%

T HE H EALTH Y C HEF

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T URKEY T ACOS 1 LB. GROUND TURKEY BREAST 1- 8 OZ. CAN WHOLE TOMATOES (DRAINED) 1 TSP. CHILI POWDER 1/2 TSP. CUMIN 1/4 TSP. CAYENNE 2 TBS. MINCED GARLIC 1/2 CHOPPED MEDIUM ONION 1/4 CUP CHOPPED CELERY SHREDDED LETTUCE DICED FRESH TOMATOES CORN TORTILLAS Brown turkey over medium heat in a non-stick skillet. Add canned tomatoes, onions, celery and spices. Cover, reduce heat, and let simmer for 10 minutes. Place turkey taco meat into corn tortillas, and top with lettuce and diced tomatoes. Serves 5 CAL. 285 / FAT 2

GM.

/ CHOL. 82

MG.

/ PRO. 32

GM.

/ CARB. 36

GM

/ %FAT 5%

T URKEY S AUSAGE W ITH O NIONS

CAL. 159 / FAT 2.5

GM.

/ CHOL. 54

GM.

/ PRO. 16

GM.

/ CARB. 18

GM.

T HE H EALTH Y C HEF

1 LB. GROUND TURKEY BREAST 2 EGG WHITES 1/3 CUP APPLE JUICE 1 CUP PUREED ONIONS 1 TSP. FENNEL SEED 1 TSP. SALT 1/2 TSP. PEPPER 1/2 TSP. LIQUID SMOKE Mix ground turkey, egg whites, and apple juice. Add onions, spices and liquid smoke. Mix together thoroughly. Form into patties of equal sizes. Preheat a Teflon pan over medium-high heat. Lightly spray with a vegetable spray, and place patties in skillet. Brown each side until they are cooked thoroughly. Turn frequently. Makes 6-7 sausage patties. / %FAT 14%

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T URK EY

L ASAGNA 1 LB. GROUND TURKEY BREAST 1/2 CUP CHOPPED ONIONS 1/2 CUP CHOPPED CELERY 1/4 TSP. PEPPER 1/2 TSP. OREGANO 1/4 TSP. GARLIC POWDER 12 OZ. LASAGNA NOODLES 6 OZ. FAT FREE COTTAGE CHEESE 1 CAN TOMATO SAUCE ( 6 OZ.) 1 PACKAGE CHOPPED SPINACH Brown turkey over medium heat. Mix in onions, celery, pepper, oregano, and garlic powder. Boil lasagna noodles. In a large lasagna pan layer ingredients in the following order: Beginning with a layer of noodles, pour in tomato sauce. Add a layer of meat, spinach, cottage cheese and more tomato sauce. Repeat layers ending with a layer of noodles topped with tomato sauce. Cover with aluminum foil. Bake at 350 degrees for 1 hour. Serves 6-8 CAL. 273.95 / FAT 2

GM.

/ CHOL. 55

MG.

/ PRO. 28

GM.

/ CARB. 36

GM.

/ %FAT 6%

T HE H EALTH Y C HEF

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C HERRY T OMATO T URKEY M EATBALLS 1 LB. GROUND TURKEY BREAST 12-15 CHERRY TOMATOES 2 EGG WHITES 3/4 CUP SOFT BREAD CRUMBS 1/2 CUP SKIM MILK 1/4 CUP CHOPPED ONION 1/2 TSP. SALT DASH PEPPER 1/2 TSP. DRIED OREGANO 1 TBS. PARSLEY In a large bowl, combine egg whites, bread crumbs, milk, onion, salt, oregano, pepper, and parsley. Add ground turkey and mix well. Shape 1/4 cup of meat mixture evenly around each tomato, so that the tomato sits inside of the meatball. Place in baking dish, sprayed with cooking spray. Bake at 375 degrees for 25-30 minutes. Makes 6 servings. CAL. 182

GM

/ FAT 1

GM.

/ CHOL. 70

MG.

/ PRO. 28

GM.

/ CARB. 14

GM.

/ %FAT 6%

T HE H EALTH Y C HEF

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S PAGHETTI & M EATBALLS 1 - 16 OZ. PACKAGE PASTA 1 BOTTLE LOW FAT SPAGHETTI SAUCE 1 LB. GROUND TURKEY BREAST 2 EGG WHITES 4 SLICES WHOLE WHEAT BREAD, SOAKED IN WATER WITH EXCESS SQUEEZED OUT 1/2 CUP FINELY CHOPPED ONIONS 1/2 CUP FINELY CHOPPED CELERY 1/2 TSP. GARLIC POWDER 1 TBS. PARSLEY 1/2 TBS. BASIL 1/2 TSP. PEPPER The Meatballs: In a large mixing bowl, thoroughly mix turkey breast, egg whites, bread, onions, celery and spices. Form into balls (2" diameter). Place balls on cookie sheet, and broil for approximately 10 -15 minutes, turning occasionally until they are completely browned. Add meatballs into sauce, and simmer over low heat for 1 1/2 hours. Boil pasta and drain. Place meatballs and sauce over pasta. Serves 8. CAL. 185 / FAT 1

GM.

/ CHOL. 51

GM.

/ PRO. 26

GM.

/ CARB. 17

GM.

/ %FAT 7%

T HE H EALTH Y C HEF

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S OMETHING FISHY’S G OING ON H ERE

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S EAFOOD TIPS With literally hundreds of different types of fish to choose from, not to mention the hundreds of different ways to prepare it, selecting the right fish can be a fishing adventure all its own. For the sake of simplicity, let’s begin by separating fish from shellfish and discuss each separately. FISH UNDER 20% FAT

UNDER 30% FAT

OVER 30% FAT

COD FLOUNDER HADDOCK HALIBUT MAHI MAHI MONKFISH PERCH PIKE POLLACK RED SNAPPER TILAPIA YELLOWFIN TUNA

BASS (FRESHWATER) CATFISH BLUEFIN TUNA MULLET SMELT SHARK SWORDFISH TILEFISH TROUT SEA BASS

EEL FISH EGGS HERRING MACKEREL POMPANO SALMON SARDINES SHAD

As you can see, the percentage of fat in fish can vary tremendously. So, the first key to selecting the “right” fish is to choose one that is under 20% fat the majority of the time.

And

choose fish that above 20% but under 30% occasionally. You will also want to limit your intake of high fat fish that are listed above 30% fat. Now that you know which fish to avoid, you may want to consider whether you like bones in your fish. If you don’t like bones then stay away from flatfish like flounder and perch.

Flatfish are T HE H EALTH Y C HEF

harder to filet because the bones are close to the surface. As you look over the seafood in your grocery store, keep in mind that the flatter the fish, the more bones you’ll get. Larger fish usually yield fewer bones since the meat is much thicker. Halibut is a good example of a very large flatfish, which yields a nice steak with no

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bones.

Also, fish with rounder bodies have fewer bones and are

much easier to filet.

Tuna, swordfish, red snapper, red fish, and

shark have bullet shaped bodies and yield great steaks with no bones. The next thing to consider is the flavor of the fish. Some people like a really strong fish flavor, while others like a very light mild flavor.

Usually, white fleshed fish are mild tasting. The most

popular are Mahi-Mahi, swordfish, tuna, shark and grouper.

Many

feel that these “steaks”, when cooked properly, taste more like red meat than fish. You will also discover that grilling these fish tends to bring out the best flavor. Since fish is a very perishable food, you must be very careful when purchasing it. Here are a few tips: First, always smell the fish before you buy it. Your nose may be your best device for choosing fresh fish. If the fish has a sour fishy odor, or ammonia odor, don’t buy it. That’s usually the best indicator that the fish is old and not good. Second, look at the eyes of the fish. If they are cloudy, the fish is old, but if they are clear, the fish is fresh. Third, be leery of fish that is stacked in high piles.

Fish is displayed on ice to keep

bacteria from growing on it. Fish on the top of a high pile is more likely to collect bacteria due to the temperature difference. Once that happens, air currents can carry the bacteria and contaminate other fish within the display case. Lastly, don’t buy fish that is dry on the edges, or feels slimy. Once you buy your

fish,

store

it

immediately

in the

refrigerator or freezer. Never let frozen fish thaw un-refrigerated. If

T HE H EALTH Y C HEF

Fish is always best, if cooked within a day or two of purchase.

you aren’t going to cook it within the first couple of days, clean it and freeze it immediately. The same rules apply to the handling of fish that was outlined in the chicken section.

Frozen fish will stay

good for about four to five months. Since there is always a risk of bacterial contamination with

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fish, it is imperative that you thoroughly cook it. However, don’t overcook it. This makes the meat dry and tough. This is probably the reason most people don’t like to cook fish because they consider it too difficult. Cooking fish does require a bit of skill. You want to cook it just long enough to kill any harmful bacteria, but not beyond the point of drying out the fish. Yet, there is a standard rule called “the ten minute rule”. Simply measure the fish at the thickest part, and cook it for 10 minutes per inch of fish. Another rule of thumb is not to turn the fish over frequently (like you would chicken or beef.) You should cook fish on one side, then turn it over only once. Using the first side as a measure to see how much more cooking is required.

A well cooked piece of fish will be moist, firm and when

probed with a fork, slightly flaky. over-cooked it.

If it falls apart in chunks, you

Perhaps the best kitchen utensil to use for grilling

fish is a fish screen. This little device allows you to place your piece of fish between two pieces of meshed steel. When clamped shut, the fish will remain intact and can be easily turned over. The key to cooking great tasting low fat fish is to utilize your grill and to use marinades or toppings which will enhance the moisture and flavor of the fish. Cook it with or without marinade and after it is done, place a great tasting topping over it. Toppings like black bean relish, mango salsa, or pineapple pico de gallo will really enhance the flavor.

Use any seasonings like, dill, pepper, garlic,

lemon salt, parsley etc., but for the best results use the seasonings towards the end of the cooking process. Fish can also be sautéed in wine, chicken broth, lime or orange juice and don’t forget to try flavored vinegar. For example, balsamic vinegar and rosemary taste great on the thicker steaks like grilled tuna steaks and snapper. If T HE H EALTH Y C HEF

you want to try oven baked fried fish, try dipping the fish in a mixture of skim milk, egg whites and flour that has been seasoned with a spicy Creole seasoning. Place the strips of fish on a baking sheet sprayed with cooking spray and bake in a preheated 400 degree oven for about 10 minutes.

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SHELLFISH PERCENTAGE OF FAT

SHELLFISH

CHOLESTEROL (PER OZ.)

12% 18% 18% 8% 9% 26% 32% 8% 9%

CLAMS CRAB, BLUE CRAB, KING CRAWFISH LOBSTER MUSSELS OYSTERS SCALLOPS SHRIMP

19 28 15 51 20 16 31 15 56

MG MG MG MG MG MG MG MG MG

Shellfish are different from fish because they don’t have bones, and seem easier to cook.

That could explain why a lot of

people that don’t like fish, love shellfish.

Shellfish can be divided

into two categories: mollusks (clams, oysters, mussels, scallops, squid and octopus), and

crustaceans (lobster, shrimp, crabs and

crawfish). Shellfish are all very low in fat, especially saturated fat. The only two shellfish that are high in cholesterol are shrimp and crawfish. All

shellfish

should

be

cooked.

All

raw

shellfish

pose

considerable risk of being contaminated with bacteria. Furthermore, since the shellfish industry is largely unregulated, even shellfish that are harvested from certified clean waters still carry potential risk. Last year alone, there were more food poisoning cases and deaths reported from shellfish than from any other seafood. A good rule of thumb is to eat oysters only during the months that have an “r” in them. Months without “r” are during summer and contamination is usually higher during those warmer months. T HE H EALTH Y C HEF

Imitation crab, shrimp and lobster are actually good choices, but usually contain a lot more sodium. They are typically made from Pollack and white fish which are low in fat and cholesterol.

Since

they are packaged frozen, they keep well and are very convenient

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and easy to use. Since they are precooked, you can just thaw and toss into your favorite dishes. Like fish, shellfish are highly perishable and should be cooked or frozen as soon as possible. Cook thoroughly, and wash all countertops and cooking utensils with warm soapy water before allowing other foods to touch them. Shellfish should look bright and clean, and should not have any strong odors or feel slimy.

T HE H EALTH Y C HEF

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SEAFOOD S EAFOOD A LFREDO 1 LB. DESHELLED SHRIMP 1/2 LB. SCALLOPS 1 16 OZ. PACKAGE OF PASTA 1 CUP RANCH "FREE" DRESSING 2 CUPS CHOPPED BROCCOLI 2 TSP. CAPERS Boil shrimp until shrimp curls and turns pink. Preheat Teflon pan over medium heat. Stir fry scallops and onions in wine and capers until scallops are thoroughly cooked. Boil pasta and drain. Stir in shrimp, scallops, broccoli and fat free dressing. Serves 6. CAL. 389 / FAT 4

GM.

/ CHOL. 128

MG.

/ PRO. 33

GM.

/ CARB. 55

GM.

/ %FAT 10%

C HINESE S CALLOPS 3/4 LB. FRESH SCALLOPS 2 TBS. LIGHT SOY SAUCE 1 TBS. LEMON JUICE OR LIME JUICE 1/2 TSP. GROUND GINGER 1/4 TSP. DRY MUSTARD 1 FRESH LARGE CHOPPED TOMATO 1 GREEN PEPPER, (CUT AND CHOPPED) 1 RED PEPPER, (CUT AND CHOPPED) 2 CUPS RICE (COOKED)

CAL. 214 / FAT 3.5

GM.

/ CHOL. 28

MG.

/ PRO. 17

GM.

/ CARB. 29

GM.

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Combine soy sauce, lemon juice, ginger and mustard. Pour over scallops. Cover, and let marinade for 1-12 hours. Drain marinade and save. Spray wok with cooking spray and preheat over medium high heat. Cook peppers. scallops, tomatoes in wok, occasionally adding marinade. Cook until scallops are done. Place over bed of rice. Serves 4 / %FAT 15%

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S HRIMP J AMBALAYA 1 LB. SHRIMP (DESHELLED) 1/2 CUP CHOPPED ONION 1/4 CUP CHOPPED GREEN PEPPER 1 CLOVE GARLIC MINCED 1 - 16 OZ. CAN STEWED TOMATOES 1/2 CUP WATER 2 BAY LEAVES 1/2 TSP. THYME 1/4 TSP. BASIL 1/4 TSP. RED PEPPER DASH PEPPER 1 CUP RICE (UNCOOKED - USE QUICK COOKING RICE) In preheated sauce pan, cook onion, pepper and garlic over medium heat until tender. Stir in un-drained tomatoes, water, bay leaves, thyme, basil, red pepper, shrimp and uncooked rice. Bring to a boil; reduce heat. Cover and simmer over medium low heat for 15 minutes. Stir frequently. Serves 4 CAL. 302 / FAT 2

GM.

/ CHOL. 173

MG.

/ PRO. 28

GM.

/ CARB. 42

GM.

/ %FAT 7%

S PICY S HRIMP 1 LB. SHRIMP (DESHELLED) 2 CUPS CHOPPED ONION 2 CLOVES GARLIC MINCED 2 TSP. GRATED GINGER ROOT 1/8 TSP. GROUND RED PEPPER 1 BAY LEAF 2 TBS. WATER 1 TSP. GROUND CORIANDER 5 OZ. PACKAGE FROZEN CUT GREEN BEANS 2 TBS. VINEGAR

CAL. 98 / FAT 0

GM.

/ CHOL. 173

MG.

/ PRO. 14

GM.

/ CARB. 10

GM.

T HE H EALTH Y C HEF

Heat skillet over medium heat, and spray with cooking spray. Add onion, garlic, ginger root, pepper, and bay leaf. Cook and stir for 5 minutes. Add water and coriander. Cook for 3 minutes. Add shrimp, green beans, and vinegar. Continue to cook, and stir the mixture until shrimp is tender. Serves 4 / %FAT 1%

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L IME S HRIMP 1 LB. SHRIMP (DESHELLED) 1/2 CUP LIME JUICE 1 MEDIUM ONION (DICED) 1/2 TSP. GARLIC SALT 1/4 TSP. PEPPER 1 BELL PEPPER (CHOPPED) 1 1/2 CUP UNCOOKED RICE 3 CUPS WATER Place rice into sauce pan and add 3 cups of water. Bring to a boil. Reduce heat to low, cover and let simmer for 15-20 minutes. Spray Teflon pan with cooking spray and preheat over medium heat. Sauté onions until soft. Add shrimp, lime juice, pepper and garlic powder. Stir occasionally and cook for 3 minutes or until shrimp curls. Add bell pepper. Drain slightly. Place lime shrimp over a bed of cooked rice. Serves 5 CAL. 520 / FAT 2

GM.

/ CHOL. 138

MG.

/ PRO. 27

GM.

/ CARB. 97

GM.

/ %FAT 5%

S P I C Y S A L S A T U NA S T E A K S 1 LB. TUNA STEAKS (ABOUT 4 STEAKS) 3/4 C DICED CUCUMBER 1/2 C. DICED RED ONION 1 C. FROZEN CORN 3 TBS. LIME JUICE 3/4 CUP DICED TOMATO 1/4 CUP DICED BELL PEPPER 1/2 TSP. RED PEPPER DASH TABASCO SAUCE

CAL. 230 / FAT 6

GM.

/ CHOL. 43

MG.

/ PRO. 28

GM.

/ CARB. 16

GM.

T HE H EALTH Y C HEF

In a sauce pan, mix together cucumber, red onion, corn, lime juice, tomato, bell pepper and spices. Cook over medium heat for 15 minutes, stirring occasionally. Reduce heat, and let simmer for 5-10 minutes. Grill steaks over fire. Cook on first side approximately 5 minutes, turn steaks over and grill until done. Do not turn the steaks over too often. Place tuna steaks on a plate, and cover with the vegetable mixture. Serves 4 / %FAT 23%

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S ERENADE Y OUR M E AT S W I T H MARINADES

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MARINADES Marinades can be used on everything from poultry to fruits. They usually contain some form of acid (like citrus juices, tomato sauces, wine or vinegar) which helps break down the proteins within the meats, causing them to become more tender. Furthermore, the meat absorbs the flavor of the marinade. This process can turn ordinary chicken breast into a delicate, uniquely flavored piece of meat. Fatty meats and fish don’t really require marinades, because the fat within the meat adds moisture. Therefore, it makes sense to use marinades on the leaner meats (like chicken and turkey breast and fish.) To marinate, let the meat covered in marinade soak in the refrigerator for about 2-4 hours. Never leave meat on an open counter at room temperature or bacterial contamination may occur. Also, don’t leave meats in marinades too long. If you are using an acidic marinade, don’t wrap the meat in foil.

The combination of

aluminum and acids will cause the meat to discolor and may alter the taste.

Be sure to baste the meat occasionally with left over

marinade while cooking to help enhance the flavor and add moisture. A very simple technique for marinating meats is to use a fat free salad dressing that you really like.

I prefer to use a fat free

Caesar salad dressing on chicken breast and fish.

It does the job

rather nicely and adds a really nice flavor to the meat. If you really need fast and easy, try placing some fat free salad dressing over the cooked meat as a condiment. Another one of my favorites is to use a fat free Thousand Island Dressing on a grilled chicken breast sandwich. T HE H EALTH Y C HEF

Using marinades properly and creatively allows you to create a different taste each time you cook.

Don’t get in the habit of

placing a chicken breast with no skin under the broiler. That’s the surest way to become bored, and you will quickly tire of your food. Experiment with marinades.

Be adventurous and try things like

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lime, pineapple or orange juices. Use a single herb or a combination of several. Try low-sodium teriyaki sauce, soy sauce, sherry, honey, fruit juices, wine, Worcestershire sauce, or mustard.

For chicken,

try a combination of wine, mustard, garlic, tarragon, pepper and sliced red and yellow bell peppers. Don’t forget to try hot peppers, Cajun seasoning, or chicken broth with corn starch.

Sprinkle in

paprika to add color, or when the meat is cooked, place it over rice or a nice array of vegetables that have been gently cooked in chicken broth. The list is endless; the variety a must. The following marinades don’t contain much in the way of calories or fat. In addition, most of the calories drip off the meats as they cook. Likewise, most of the high sodium ingredients either drip off the meat or stay in the bottom of the container used to marinate the meat.

Therefore, I didn’t bother listing the nutrient

profiles of these marinades because in the overall scheme of things these marinades contribute very little calories and no fat. Of course, there are high fat marinades but almost all of them can be made without the fat. Just drop the oils and butter, and replace them with lower fat alternatives like chicken broth or fruit juices. The marinades listed on the next several pages are great starting points to help lead you in the right direction. Make food more exciting by using these marinades, and I’m sure you won’t be disappointed.

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MARINADE R ECIPES B ASIC M ARINADE 1/2 CUP WORCESTERSHIRE SAUCE DASH CUMIN DASH GARLIC POWDER 1/2 TSP. ONION BITS PEPPER (AS DESIRED) DASH OF CAYENNE PEPPER Mix all ingredients in a mixing bowl, and place chicken, turkey, or fish in marinade. Let sit for a few hours or overnight in the refrigerator. Remove the meat from the marinade, and set aside. Baste meat with extra marinade while grilling. CAL. 105 / FAT -0- / CHOL. -0- / PRO. 2

GM.

/

CARB.

24

GM.

/ %FAT -0-

S OY- G INGER M ARINADE 1/4 APPLE CIDER VINEGAR 2 1/2 TBS. LIGHT SOY SAUCE 1/2 TBS. GINGER POWDER 2 TBS. LIME JUICE 1/4 ORANGE PINEAPPLE JUICE Mix together all ingredients. Marinate the chicken breast or turkey breast in marinade for at least 1 hour. Remove poultry, and set extra marinade aside. Baste meat with extra marinade while grilling. CAL. 82 / FAT -0- / CHOL. -0- / PRO. 1

GM.

/ CARB. 20

GM.

/ %FAT -0T HE H EALTH Y C HEF

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L EMON M ARINADE 1/4 CUP LEMON JUICE 4 TSP. WORCESTERSHIRE SAUCE 1 TSP. ONION POWDER 1 TSP. PAPRIKA 2 TSP. PARSLEY FLAKES Combine all ingredients, and mix well. Use as a marinade for fish or chicken breast. Let meat soak in marinade for 1 hour, remove meat, and set aside extra marinade. As you grill chicken, baste it with extra marinade. If you are cooking fish, poach fish in marinade. CAL. 44 / FAT -0- / CHOL. -0- / PRO. 1

GM.

/ CARB. 10

GM.

/ %FAT -0-

A SIAN S PICE 1/4 CUP LIME JUICE 1/4 CUP LEMON JUICE 1 TBS. LIGHT SOY SAUCE 1 TSP. RED PEPPER POWDER 1/4 TSP. GINGER POWDER DASH GARLIC POWDER Combine all ingredients. Marinade shrimp, chicken or turkey breast for at least 1 hour. Remove meat, and set aside extra marinade. As poultry or fish are cooking, baste with marinade. CAL. 50 / FAT -0- / CHOL. -0- / PRO. 2

GM.

/ CARB. 11

GM.

/ %FAT -0-

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I TALIAN P INEAPPLE M ARINADE 1 CUP PINEAPPLE JUICE 1/2 CUP OIL FREE ITALIAN DRESSING 1-8 OZ. CAN TOMATO SAUCE 1 TSP. MUSTARD DASH GARLIC POWDER DASH BLACK PEPPER Combine all ingredients. Place scallops or shrimp in shallow dish, and cover with marinade. Place in refrigerator for at least two hours. Remove seafood from marinade, and set aside leftover marinade. Place shrimp or scallops on a skewer. While grilling baste with marinade. CAL. 220 / FAT .5

GM.

/ CHOL. -0- / PRO. 6

GM.

/ CARB. 48

GM.

/ %FAT 2%

P INEAPPLE M ARINADE 1 3 1

8-10 OZ. CAN OF SLICED PINEAPPLE (IN ITS OWN JUICE) TBS. SOY SAUCE 1/2 TBS. LEMON JUICE

Pour juice into bowl. Set pineapple slices aside. Mix together juice, soy sauce, and lemon. Marinade meat for 5-6 hours. While grilling meat, baste with marinade. After meat is cooked, place pineapple slices over meat, and serve on a bed of rice. CAL. 191 / FAT .3

GM.

/ CHOL. -0- / PRO. 5

GM.

/ 42

GM.

/ %FAT 1% T HE H EALTH Y CHEF

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W HITE W INE M ARINADE 1/2 CUP WHITE WINE 1 TBS. CAPERS 1/4 TSP. GARLIC POWDER 1 TBS. ONION BITS Mix all ingredients. Poach fish over medium heat in mixture. CAL. 45 / FAT -0- / CHOL. -0- / PRO. -0- / CARB. 11

GM.

/ %FAT -0-

TERIYAKI MARINADE 1/2 CUP TERIYAKI SAUCE 2 CLOVES GARLIC (FINELY MINCED) 1/2 CUP PINEAPPLE JUICE 1 TBS. LIME JUICE 1/8 TSP. WHITE PEPPER 1 TBS. MINCED CILANTRO Mix all ingredients. Use as a marinade over chicken breast or kabobs. CAL. 42 / FAT -0- / CHOL. -0- / PRO. -0- / CARB. 11

GM.

/ % FAT -0-

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H U N G E R M AY M A K E T HE B EST S AUCE, BUT I NEVER C ARED FOR IT MUCH! T HE H EALTH Y C HEF

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S AUCES Perhaps one of the best kept secrets about cooking greattasting low fat meals is the topping placed over the meats. Imagine grilling a piece of fish with no marinade, no butter or margarine, and adding nothing for moisture or flavor. How long do you think a diet consisting of dry, grilled fish would last? Well, one solution is to grill the meat without any added fat, and then pour a beautiful, flavorful non fat salsa over it. Sauces not only add flavor and moisture to your food, but they also add color. You can take a bland piece of chicken or fish, cover it with an exotic combination of vegetables and create the most superb meal. Be creative and experiment with various vegetable combinations. Use a canned picante sauce as a base, and simply add diced vegetables to it. Sauces can be that fast to make. People’s taste is stimulated by sight first, taste second. Obviously, a broiled piece of skinless chicken with a dry baked potato doesn’t excite a person’s taste buds as much as a beautifully laid-out meal would. Imagine the various colors from the black bean salsa over a piece of grilled fish. The black from the beans, coupled with the bright yellow corn, and deep red colors from the diced tomatoes, light pink from the diced red onion with the green from the cilantro! The combination of colors creates an appetizing dish, one that not only looks great, but one that tastes moist and flavorful. Try grilling shrimp without any added fat. Lay the shrimp on a plate, and pour the mango relish across the center of the dish. The bright orange coupled with the pink onion and nutmeg creates T HE H EALTH Y C HEF

an interesting color combination. There’s no need to use fat in any of these sauces; in fact, adding butter or oil may actually ruin the taste. I personally like to use black beans, tomatoes, corn, red onions and colored peppers (as

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chunky as possible), and tend to use a base of picante sauce. Be daring! I know many of you may have never even thought about using fruit on top of a meat, but the flavors can be outstanding. Fruit-based salsas taste great over fish or chicken.

Some sauces

require heating, but others, like salsas, are best served chilled. Not only will you have a great tasting meal, but the presentation of it will look magnificent. If you are really into cooking, sauces can become a culinary work of art.

Try a few of the following recipes; don’t just glance

over them and think they sound weird. Try my favorite, the Black Bean Salsa. Place it over grilled tuna steaks; I promise you will love it. The nutritional listing for each sauce is for the entire recipe. Each recipe serves at least two people. However, everyone's desire for these toppings may differ, so if the recipe is used over three plates, just divide the nutritional content listed by three.

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L O W F AT T O P P I N G S BLACK BEAN SALSA 1 CAN OF COOKED BLACK BEANS 1/4 CUP DICED RED ONION 1/2 CUP FROZEN CORN (THAWED) 1 MEDIUM TOMATO DICED 1/3 CUP CHOPPED FRESH CILANTRO Drain and rinse the canned beans. Mix all ingredients together in a large bowl. Stir well. Place in refrigerator for 30 minutes or longer. This salsa is great over grilled fish or chicken breast. CAL. 358 / FAT 2.4

GM.

/ CHOL. -0- / PRO. 19

GM.

/ CARB. 65

GM.

/ %FAT 6%

PINEAPPLE PICO DE GALLO 1 CUP FRESH DICED PINEAPPLE 1/4 DICED RED ONION 4 HEAPING TBS. DICED FRESH CILANTRO 1 TBS. LEMON JUICE Place pineapple, onion and cilantro in mixing bowl. Stir together, and add in lemon juice. Mix well. Place in refrigerator, and chill at least 30 minutes before serving over grilled fish or chicken breast. CAL. 99 / FAT .8

GM.

/ CHOL. -0- / PRO. 1.4

GM.

/ CARB. 22

GM.

/ %FAT 6%

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MANGO RELISH 1 CUP FRESHLY DICED MANGO 2/3 CUP ORANGE JUICE 1 TSP. NUTMEG 1/4 CUP DICED RED ONION Mix together mango, onion and orange juice in mixing bowl. Sprinkle with nutmeg. Place in refrigerator for at least 30 minutes before serving over fish or chicken breast. CAL. 257 / FAT 1.9

GM.

/ CHOL. -0- / PRO. 3

GM.

/ CARB. 57

GM.

/ %FAT 6%

CHUNKY SALSA 1/2 CUP MINCED ONIONS 1/4 CUP FINELY CHOPPED GREEN BELL PEPPERS 2 CLOVES GARLIC, MINCED 1-10 OZ. CAN DICED TOMATOES AND GREEN CHILIES, UNDRAINED 1 CUP DICED TOMATOES 3 TBS. TOMATO PASTE 2 TBS. LIME JUICE 1/4 TSP. GROUND CUMIN Combine onions, bell peppers and garlic and microwave for 3 minutes. Add remaining ingredients. Stir, and cover with moist paper towel. Microwave on high for 12 minutes, stirring every 3 minutes. CAL. 188 / FAT 1.3

GM.

/ CHOL. -0- / PRO. 6

GM.

/ CARB. 38

GM.

/ %FAT 6% T HE H EALTH Y C HEF

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MUSTARD MAYO SAUCE 1/3 CUP FAT FREE MAYONNAISE 3 TBS. DIJON MUSTARD 3 TSP. LEMON JUICE 2 TSP. TERIYAKI SAUCE (LOW SODIUM) 1/4 TSP. GROUND BLACK PEPPER DASH GARLIC POWDER Combine all ingredients. Spread mixture on both sides of fish fillets. Cover and let refrigerate for 30 minutes. Grill fillets while occasionally spreading additional sauce on fillet. CAL. 82 / FAT 2

GM.

/ CHOL. -0- / PRO. 4

GM.

/ CARB. 12

GM.

/ %FAT 20%

PICO DE GALLO 2 LARGE TOMATOES 1 WHITE ONION 3-4 TBS. MINCED CILANTRO Chop tomatoes and onions, sprinkle with cilantro and place over grilled fish or chicken breast. Use as much as desired. CAL. 98 / FAT .3

GM.

/ CHOL. -0- / PRO. 4

GM.

/ CARB. 20

GM.

/ %FAT 2%

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CUCUMBER RELISH 1 CUP DICED CUCUMBER WITH OUTER SKIN REMOVED 1/2 CUP DICED RED ONION 1/2 CUP DICED RED BELL PEPPER FINELY CHOPPED FRESH DILL WEED OR 1 TSP. DILL SEASONING Mix together cucumber, onion and bell pepper. Sprinkle in dill weed. Place in refrigerator for 30 minutes or more. Serve cold over grilled fish or chicken breast. CAL. 51 / FAT .4

GM.

/ CHOL. -0- / PRO. 2

GM.

/ CARB. 10

GM.

/ %FAT 6%

MUSTARD SAUCE 1/2 CUP DIJON MUSTARD 1/2 CUP FAT FREE MAYONNAISE 3 TBS. MINCED FRESH CILANTRO 2 TBS. MINCED GREEN ONION 2 TBS. MINCED CELERY DASH OF RED PEPPER Combine all ingredients in a small bowl. Stir together well. Cover, and chill for at least 30 minutes. Spread over fish while grilling or baking. CAL. 145 / FAT 2.5

GM.

/ CHOL. -0- / PRO. 5

GM.

/ CARB. 26

GM.

/ %FAT 15% T HE H EALTH Y C HEF

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CORN RELISH 1 CUP FROZEN CORN, THAWED 3/4 CUP THICK AND CHUNKY STYLE PICANTE SAUCE 1/2 CUP WATER 1 RED PEPPER, CHOPPED 1 POBLANO PEPPER, CHOPPED 1 RED ONION DASH PEPPER DASH GARLIC POWDER In a sauce pan, mix together all ingredients and bring to a boil. Reduce heat to low, cover and let simmer for 20 minutes. This topping is great over fish like marlin, Mahi-Mahi, orange roughy and chicken breast. CAL. 315 / FAT 1.5

GM.

/ CHOL. -0- / PRO. 6

GM.

/ CARB. 69

GM.

/ %FAT 5%

FRUIT RELISH 1 CUP DICED PINEAPPLE 1 CUP DICED APPLE 1/2 CUP DICED MANGO 1/4 CUP DICED RED ONION 1 DICED RED BELL PEPPER 2 TBS. RASPBERRY VINEGAR 1 TBS. LIME JUICE Combine all ingredients in a large mixing bowl. Cover, place in refrigerator and chill for at least 1 hour. This relish is great over fish or chicken breast. GM.

/ CHOL. -0- / PRO. 2

GM.

/ CARB. 50

GM.

/ %FAT 6%

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CAL. 220 / FAT 1.5

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JALAPENO SALSA 1 CUP CHOPPED RED ONION 1 CUP CHOPPED TOMATO 1 MEDIUM CAN DICED JALAPENOS 1 TBS. LEMON JUICE 1 TBS. DRIED OREGANO DASH OF BLACK PEPPER Combine all ingredients in a mixing bowl. Stir well. ready to serve over fish, chicken or turkey breast.

This salsa is

CAL. 203 / FAT 3

%FAT 13%

GM.

/ CHOL. -0- / PRO. 6

GM.

/CARB. 38

GM.

/

POMODORA SAUCE 2 CANS STEWED TOMATOES 1 TSP. DRIED BASIL 1/8 TSP. CRUSHED DRIED RED PEPPER 1 TSP. DRIED OREGANO Mix together all ingredients in a large mixing bowl. Can be served cold or heated over pasta, grilled fish or chicken breast. CAL. 129 / FAT 1

GM.

/ CHOL. -0- / PRO. 6

GM.

/ CARB. 24

GM.

/ %FAT 7%

T HE H EALTH Y C HEF

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COCKTAIL SAUCE 1 CUP CATSUP 1/4 CUP HORSERADISH 2 TBS. LEMON JUICE Stir together all ingredients until well blended. Serve with boiled or grilled shrimp. CAL. 287 / FAT 1.5

GM.

/ CHOL. -0- / PRO. 6

GM.

/ CARB. 62

GM.

/ %FAT 5%

T HE H EALTH Y C HEF

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I Y A M W H AT I YAM!

T HE H EALTH Y C HEF

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S TA R C H E S It’s rather ironic that as America becomes wealthier, it feeds more and more of its grain harvests to the livestock so that more meat becomes available.

What’s so ironic about it?

Well for

starters, we give away our healthiest foods to create more unhealthy food.

Much of our grains go to feeding cattle, hogs and chickens

and what's left over we grind up into processed flours and convert it into junk foods like chips, crackers and baked goods. Perhaps no food

group

is

as

misunderstood

as

carbohydrates.

It's

misunderstood because some people tolerate them very well, and while eating lots of them they can still stay lean. On the other hand, some people seem to have a carbohydrate intolerance, whereby eating the same amount makes them fat. Complex carbohydrates include whole grains, breads, pasta, rice, fruits, and vegetables.

We need to eat lots of whole grains,

rice, potatoes, yams, beans, fruits and vegetables but be slightly careful with bagels, breads and pastas when trying to drop body fat. While bagels, breads and pastas are low in fat and very healthy foods, they tend to be stored more readily as fat in some people due to

the

fact

that

they

have

been

processed

and

refined.

Carbohydrates are generally high in fiber, cholesterol free, low in fat (especially saturated fat), and contain minerals.

a lot of vitamins and

In addition, studies have shown that in countries where

people eat more of these foods, the risks of cancer, heart disease and obesity are lower.

One key to successful body fat loss is eating

a good supply of complex carbohydrates with a high quality low fat protein while refraining from using high fat condiments. Although starches were considered "bad" for many years, they T HE H EALTH Y C HEF

actually have no more calories than protein (only 4 calories per gram). In addition, unlike some high protein foods like meats and dairy products, complex carbohydrates are relatively fat free.

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THE FUNCTION - ENERGY The primary function of carbohydrates is to act as an energy source for the body.

When you ingest carbohydrates, they are

digested and broken down into glucose. Then, the glucose is stored in the form of glycogen in your muscles and liver. To a large extent, muscle performance depends primarily on the quantity of glycogen that has been reserved in the muscle prior to exercise.

So if you

want to have a lot of energy for workouts, make sure your diet contains a good balance of complex carbohydrates before you exercise. Another

advantage

of

considered protein "sparing".

carbohydrates

is

that

they

are

When your diet is comprised of an

adequate amount of complex carbohydrates, the body will obtain most of its energy or fuel from the carbohydrates, rather than from protein.

Hence, carbohydrates help prevent protein (amino acids)

from being used as a source of fuel, and therefore are protein "sparing".

If your diet is too low in carbohydrates, your body will

convert amino acids from within the muscles into fuel. result in a loss of muscle.

This will

So, to prevent muscle loss and to

maximize energy and muscle performance, you should evenly space your carbohydrate intake throughout the day. TYPES OF CARBOHYDRATES Basically, monosaccharides,

there

are

three

disaccharides,

varieties

and

of

carbohydrates:

polysaccharides.

Both

monosaccharides and disaccharides are considered simple sugars. include

glucose,

fructose

(fruit

sugar),

and

T HE H EALTH Y C HEF

Monosaccharides

galactose. Disaccharides include brown sugar, sucrose, corn syrup, maple syrup, honey, and lactose. Lactose (milk sugar) is found in all dairy products like milk, cheese, cottage cheese and yogurt. Many simple sugars come in a variety of disguises and can be found in everything from pre-workout drinks, beverages, baked goods to

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frozen yogurt. While we do need to have some simple sugars in our diets, eating too many can keep your body looking smooth.

By refining

any complex carbohydrate (like corn or rice), we can create sugars that are very similar to sucrose, but sound much healthier.

Corn

syrup or rice syrup may sound healthy and may even sound complex, but like fruit and milk sugar, once corn is processed and refined it loses its nutritional value. more than a simple sugar.

Corn syrup becomes nothing

For example, when you read the label

on many "health bars" or "energy bars", you will notice several forms of sugar.

Many are loaded with sugars like corn syrup,

fructose, glucose, rice syrup, honey, brown sugar, malt syrup, and many others.

Manufacturers tend to use these types of sugars

because

sound

they

like

they

come

from

"healthy"

foods.

Consequently, you may draw the conclusion that these sugars are as healthy as the foods they were derived from. High sugar products like "energy bars" are not going to be a good alternative to a balanced meal or right before a workout. The best time to eat some simple sugars like those found in energy bars is right after a workout. It's at that point in time that the body is most likely to uptake the simple sugars and transport it into muscle cells. Polysaccharides are considered complex carbohydrates, and are more commonly referred to as starches.

Polysaccharides

include rice, potatoes, beans, yams, barley, lentils, corn, unflavored rice cakes, cream of rice, and most grains.

If you consume more

T HE H EALTH Y C HEF

belief, your body can store carbohydrates.

Contrary to popular

carbohydrates than your body can use within a certain amount of time, the excess will be stored as fat. That is why it is so important to avoid eating a lot of carbohydrates at one sitting. Eating smaller servings of carbohydrates throughout the day is a better option.

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Grains are commonly milled to make them easier to cook and digest.

Depending on the degree of milling, various amounts of

nutrients can be removed.

For example, white flour is comprised

mainly of the ground endosperm, while whole wheat flour is ground endosperm, germ and bran. considered “healthier”.

That’s why whole wheat flour is

In America,

most refined grains are

enriched whereby the manufacturer replaces certain nutrients that were lost during the processing. Although many of the nutrients like thiamine, niacin and riboflavin are replaced, the fiber from the bran isn’t.

Refining may sound like a bad thing, but in reality, farmers

discovered that refined grains have a longer shelf life once the germ is removed. Since the germ contains most of the fat, it can oxidize and become rancid in warm climates, which then spoils the grain. Most people tend to shy away from grains because they think the cooking time is too long. The following recipes were designed to be fast and easy, so give these a try first.

You will discover how

easy they are to cook and then venture out into more varieties.

T HE H EALTH Y C HEF

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S TA R C H E S Q UICK M ASHED P OTATOES 2 LARGE RED POTATOES 3/4 CUP SKIM MILK 1/4 TSP. GARLIC POWDER 1/4 TSP. PEPPER 1 TBS. ONION BITS 1/2 TSP. MOLLY MCBUTTER Cook potatoes in microwave until well done. Place potatoes and additional ingredients in a food processor or bowl and blend until smooth. Makes 2 servings. CAL. 264 / FAT 1

GM.

/ CHOL. 4

MG.

/ PRO. 9

GM.

/ CARB. 55

GM.

/ %FAT 3%

P OTATO T WICE B AKED 1 LARGE POTATO 1 TBS. CHIVES 4 TBS. LOW FAT COTTAGE CHEESE 1 TSP. MOLLY MCBUTTER 1/4 CUP SHREDDED ALPINE LACE FAT FREE CHEESE 1 TSP. PARSLEY

CAL.169 / FAT 5

GM./

CHOL. 10

MG./

PRO. 10

GM./

CARB. 20

GM./

T HE H EALTH Y C HEF

Bake potato in oven on 450 until done or nuke it in the microwave. Slice potato in half and remove insides and put potato skins on cookie sheet. Place potato insides in bowl and mash with chives, cottage cheese, Molly McButter and Alpine Lace cheese. Replace mixture in potato skins. Top with parsley and put under broiler for 5 minutes. Serves 2 % FAT 29%

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P OTATO S ALAD 3 CUPS CUBED COOKED POTATOES 1/2 CUP FAT FREE MAYONNAISE 1/4 CUP MUSTARD 1/4 CUP DICED ONIONS 1/4 TSP. GARLIC SALT DICED GREEN OLIVES AS DESIRED 1/4 CUP DICED CELERY 1/4 TSP. PAPRIKA 1/2 TSP. DILL WEED Place all ingredients in a large mixing bowl. Stir together and mix all ingredients well. Serve and refrigerate leftovers. Serves 3 CAL. 183 / FAT 3

GM

/ CHOL. 5

MG

/ PRO. 5

GM

/ CARB. 33

GM.

/ %FAT 15%

P OTATO E GG S ALAD 3 CUPS CUBED COOKED POTATOES 1/2 CUP FAT FREE MAYONNAISE 3 HARD BOILED EGG WHITES 3 TBS. DIJON MUSTARD 1/2 TBS. PEPPER 1 TSP. ONION BITS 1/2 TSP. DILL WEED Place all ingredients in a large mixing bowl. Stir together and mix all ingredients well. Serve and refrigerate leftovers. Serves 3 CAL. 256 / FAT 8

GM.

/ CHOL. 5

MG

/ PRO. 11

GM

/ CARB. 36

GM.

/ FAT 27% T HE H EALTH Y C HE F

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P OTATO B EAN S ALAD 2 CUPS CUBED, COOKED POTATOES 1 CUP BLACK BEANS 1/4 CUP CHOPPED CELERY 1/4 CUP CHOPPED GREEN ONIONS 1/2 CUP CHOPPED TOMATOES 1 TSP. CHILI POWDER DASH GARLIC POWDER In large bowl, combine potatoes, kidney beans, celery and green onion. In separate bowl, combine all other ingredients, mix well and then stir into potato mixture. Serves 5 CAL. 98 / FAT 1

GM.

/ CHOL. -0- / PRO. 4

GM

/ CARB. 19

GM

/ %FAT 6%

P OTA TO S L IC ES & S OU R C R EA M 1 LARGE BAKING POTATO 1/4 CUP FAT FREE SOUR CREAM FREEZE DRIED CHIVES DASH OF PEPPER DASH OF LIGHT SALT

CAL. 177 / FAT .2

GM

/ CHOL. -0- / PRO. 11

GM.

/ CARB. 34

GM.

T HE H EALTH Y C HEF

Slice potato into 1/4" slices. Preheat oven to 375 degrees. Place potato slices on a Teflon cooking sheet that has been sprayed with cooking spray. Sprinkle with salt and pepper and place tray in oven. When the potato slices are brown, turn them over until other side is browned. Remove tray from oven and place 1 heaping teaspoon of fat free sour cream on each potato slice. Sprinkle with chives and serve. Serves 1 / %FAT 1%

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M ASHED Y AMS 4 MEDIUM YAMS 3/4 CUP SKIM MILK BUTTER BUDS (EQUAL TO 1 1/2 TBS.) 1 PACKAGE EQUAL 1/4 TSP. CINNAMON 1/4 TSP. NUTMEG Place yams in microwave and cook on high until done. Remove skins and place insides in a food processor or blender with the milk, Butter Buds, and Equal, cinnamon and nutmeg. Mix until smooth. Serves 4 CAL. 255 / FAT 1

GM

/ CHOL. .8

MG

/ PRO. 8

GM.

/ CARB. 54

GM.

/ %FAT 1%

M ASHED Y AMS & P INEAPPLE Follow directions above, and add 3/4 cup crushed pineapple in its own juice. Serves 4 CAL. 151 / FAT .4

GM.

/ CHOL. .8

MG

/ PRO. 4

GM.

/ CARB. 33

GM.

/ %FAT 2%

T HE H EALTH Y C HEF

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Y AM F RIES 2 LARGE YAMS DASH GARLIC POWDER DASH MOLLY MCBUTTER DASH LIGHT SALT Preheat oven to 375 degrees. Spray a cookie sheet that has been lined with aluminum foil with butter flavored cooking spray. Slice the yams into long pieces and spread out evenly over cookie sheet. Sprinkle with spices. Place in oven and turn fries over when they appear browned. Cook until evenly browned. Serves 2 CAL. 178 / FAT .2

GM

/ CHOL. -0- / PRO. 3

GM

/ CARB. 41

GM.

/ %FAT 1%

O VEN BAKED F RENCH F RIES 1 1 1 1

LARGE POTATO TBS. MRS. DASH TSP. LIGHT SALT TSP. CHILI POWDER

Slice potato in 1/4" slices and place on Teflon cookie sheet that has been sprayed with cooking spray. Place in preheated 425 degree oven and bake until golden brown. Turn 1-2 times. Serves 2 CAL. 114 / FAT .3

GM

/ CHOL. -0- / PRO. 3

GM

/ CARB. 25

GM.

/ %FAT 2%

T HE H EALTH Y C HEF

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P INEAPPLE R ICE 1 CUP BROWN RICE 2 CUPS DEFATTED CHICKEN BROTH 1 CUP PINEAPPLE CHUNKS 1 TSP. SOY SAUCE 1/2 CUP CHOPPED GREEN ONIONS Place rice and chicken broth in sauce pan and place over high heat. Bring to a boil, reduce heat to low. Cover and let simmer until rice absorbs broth and is tender. Stir in pineapple chunks, soy sauce and green onions. Serves 5 CAL. 162 / FAT 2

GM

/ CHOL. .9

MG

/ PRO. 5

GM

/ CARB. 32

GM.

/ %FAT 9%

M USHROOM R ICE 2 CUPS RICE 4 CUPS WATER 2 CUPS SLICED FRESH MUSHROOMS 1/2 CUP SLICED GREEN ONION 2 TBS. MOLLY MCBUTTER DASH GARLIC POWDER 1/4 TSP. BLACK PEPPER DICED FRESH CILANTRO

CAL. 359 / FAT 1

GM

/ CHOL. -0- / PRO. 8

GM

/ CARB. 80

GM.

T HE H EALTH Y C HEF

Place rice and water in medium size sauce pan. Bring to a boil, reduce heat, cover and let simmer for 15-20 minutes or until rice absorbs water. Spray a non stick sauce pan with cooking spray and preheat over medium heat. Add mushrooms, onions and spices. Cook until tender. Stir vegetable mixture and cilantro into cooked rice. Serves 4 / %FAT 3%

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V EGETARIAN B ROWN R ICE 2 CUPS CHOPPED COLLARD GREENS 1 CUP DICED RED PEPPER 3/4 CUP DICED RED ONION 2 CLOVES MINCED GARLIC 2 1/2 CUP WATER 2 TSP. VEGETABLE FLAVORED BOUILLON DASH BLACK PEPPER 1/2 TSP. TABASCO SAUCE 1 1/4 CUP UNCOOKED BROWN RICE Coat a large sauce pan with cooking spray. Preheat pan over medium heat. Add collard greens, red pepper, garlic and red onion. Sauté until vegetables are tender. Add water, bouillon, pepper and Tabasco sauce; stir well. Bring mixture to a boil, add rice. Cover, reduce heat and let simmer 30-40 minutes or until liquid is absorbed and rice is tender. Serves 3 CAL. 337 / FAT 2.9

GM

/ CHOL. .7

MG

/ PRO. 9

GM

/ CARB. 69

GM.

/ %FAT 8%

C HILE R ICE 3/4 CUP CHOPPED ONION 1/2 CUP CHOPPED GREEN PEPPER 1 1/4 CUPS WATER 1 14 OZ. CAN WHOLE TOMATOES 1 CUP LONG GRAIN RICE 1 - 8 OZ. CAN GREEN CHILIES, DRAINED 1 TSP. GARLIC POWDER

CAL. 255 / FAT 1

GM

/ CHOL. -0- / PRO. 8

GM

/ CARB. 54

GM.

T HE H EALTH Y C HEF

Coat a sauce pan with cooking spray; place over medium heat until hot. Add onion, green pepper; sauté until tender. Add water, tomatoes, chilies and garlic. Bring to a boil and add rice. Cover, simmer for 25-30 minutes or until water is absorbed and rice is tender. Serves 3 / %FAT 4%

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“ D E S S E RT S ” SPELLED B ACKWARDS S PELLS “ S TRESSED”

T HE H EALTH Y C HEF

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D E S S E RT S With the proliferation of fat free foods we have available today, many people are still not losing weight. The reason for this is simple.

While people are busy looking for fat free foods, they are

ignoring the calorie content.

Many fat free foods have almost as

many or more calories than their original counterparts.

For

example, fat free pretzels contain about 110 calories per ounce. Regular potato chips contain 140 calories per ounce. That’s only a 30 calorie difference per ounce. Additionally, many people feel that because a food is fat free they can eat more of it, and in many cases, will eat the fat free food more often. All this leads to a daily calorie increase, resulting in no weight loss or maybe even a weight gain. The annual commodities report showed that American’s consumption of oils has gone downward, but, at the same time, our consumption of sugars has soared upwards. You see, in order for fat free foods like cookies, snacks and desserts to have the proper mouth feel, taste and texture, they must contain excessive amounts of sugar. While sugar doesn’t contain any fat, it is rapidly converted into fat when you eat more than your body can burn off. Unfortunately, people are so fixated on statements like “fat free”, “reduced fat”, and “98% fat free” that they tend to overlook the sugar content.

Where do you find the sugar content of

products? You find it on the Nutrition Facts panel located on every label. Under the new label laws, companies must list the grams of sugar on the label, but since most of us don’t relate to or understand grams the listing is meaningless. There is a quick and easy way to convert the number of grams listed on the label to teaspoons of divide by 4.

T HE H EALTH Y C HEF

sugar. Locate the grams of sugar on the Nutrition Facts Panel and The resulting number is the total teaspoons of sugar

within that particular food. It’s that easy! For example, the label on a bottle of Snapple Tea states that it contains 29 grams of sugar. Using our formula, 29 divided by 4 =

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7.25.

So one bottle of Snapple contains 7.25 teaspoons of sugar.

Well, not really! It seems that we forgot to check the serving size listed on the bottle.

Since the label states that there are two

servings per bottle, 7.25 teaspoons of sugar is only for half the bottle!

Actually, one whole bottle of Snapple tea contains a

whopping 58 grams of sugar! Using our conversion formula again, 58 divided by 4 = 14.5 teaspoons of sugar! Yes, Snapple is fat free, but would you normally want to consume that much sugar? As you can see, it is very important that you always remember to check the serving size on labels. Overlooking the serving size will cause you to grossly underestimate how much sugar you may be eating. Just how many grams of sugar should a person eat per day? Well, a good rule of thumb is to eat under 40 grams per day, but to be honest, counting grams of sugar isn’t really necessary. It’s more important

to

identify

high

sugar

foods

and

consume

them

occasionally versus everyday, especially if your goal is to stay lean.

Being lean and healthy doesn’t mean eating perfectly all of the time; just try managing your favorite foods as opposed to avoiding them. Keep in mind, a serving of brownies is one brownie. If you eat the whole batch, you are eating 16 times the calories listed.

The following recipes are for those of you who enjoy the

process of making your own desserts.

At the same time it allows

you to control the ingredients you use, so that you can make “better bad choice” desserts. Some of the desserts I’ve listed you can eat everyday. For example, the fruit and yogurt type of recipes make great mini-meals in the mid-afternoon or mid-morning, and spicy T HE H EALTH Y C HEF

air-popped popcorn can be used just about every evening. And of course, anything utilizing fresh fruit is okay. The cookies, brownies and cakes are the ones that you need to be careful with. Be creative with these recipes, and try displaying them to enhance their appeal. For example, when serving fresh fruit, place

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it in a champagne glass, top with light Cool Whip, and sprinkle with a dash of crushed Graham Crackers or crumbs. You could also use a nice splash of color by adding another fruit like blueberries or raspberries. Always remember that people respond to food by sight first, and by taste second.

If a food looks more appetizing, it

generally tastes better. A helpful hint to remember is that most cookies and brownies can be frozen after they have been baked. Let’s face it, if you bake several dozen cookies and leave them sitting around in plain sight, you’ll more than likely end up eating the whole batch. Freezing food helps keep it from being eaten all at once.

Freeze cookies and

brownies in small quantities so that you can only defrost small portions at one time. Developing healthy eating habits isn't difficult.

It merely

requires choosing the right foods the majority of the time, while eating the wrong foods only occasionally.

Today, more than ever,

companies are scrambling to create as many fat free foods as possible.

They know the statements like "reduced fat", "fat free"

and "light" sell foods. And let's face it, we'll always have cravings. Many years ago, long before the wave of fat free products became the rage, I developed an approach to help people satisfy cravings without giving up their nutritional goals. approach making "better bad choices.”

I call this

The concept of making

better bad choices came about during my early years as a nutritionist. I wanted my clients to know that bad choices are a part of normal eating, and that attempting to eat perfectly would only create strong preoccupations with food and lead to failure.

The T HE H EALTH Y C HEF

concept revolved around the idea that the higher fat foods contained more calories. And if a person simply chose a lower fat alternative they could satisfy the craving and still drop body fat.

In essence,

there are three different ways to utilize the better bad choice approach.

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(1). MAKE A MORE POSITIVE FOOD SELECTION. This allows you to remove a lot of fat and calories, yet still satisfy the craving. For example, instead of eating potato chips, chose pretzels. Instead of fried food, have baked foods. Rather than regular Coke, switch to diet Coke. The list of examples is endless. Let's suppose that you normally eat 2 cups of Häagen Dazs chocolate ice cream, which contains a whopping 1120 calories and 68 grams of fat.

Make a

switch to a fat free version and you ingest 400 calories and no fat. A 12 ounce T-bone steak contains as many calories as 12 ounces of broiled fish, 2 baked potatoes with sour cream, 2 cups of vegetables, a large dinner salad with fat free dressing, 2 cups of coffee with cream and sugar and a small dish of ice cream! As you can see, a simple yet effective way to become leaner is to choose a more positive food selection. (2). REDUCE THE FREQUENCY THAT YOU ENGAGE IN A CERTAIN EATING BEHAVIOR.

For example, if you eat Mexican food three times

a week, have it once every 10 days instead. You're not only eating better, but should see a drop in body fat over time. Once again, by reducing the frequency of eating high fat choices, over time you could significantly reduce your overall calorie and fat intake. (3). REDUCE THE AMOUNTS OF HIGH FAT FOODS YOU NORMALLY EAT.

In other words, if I usually eat a whole pizza, and now I only

eat half the pizza that is a better bad choice. Likewise, instead of eating a whole basket of chips at the Mexican restaurant, maybe I'll make a conscious decision to eat only half the basket. Of course, the best way to improve your diet is to implement T HE H EALTH Y C HEF

a combination of all three approaches. Instead of eating a 12-ounce T-bone steak 5 times a week, I'll eat an 8-ounce extra lean sirloin steak once every 10 days. Yes, I know this is a very simple-minded idea, but trust me it helps to know that you don't have to be so rigid all the time with your diet. Most of you are more than likely making

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better bad choices. It's hard not to. After all, we do have more fat free foods available than ever before. And with the recent surge of these

foods

entering

the

marketplace,

I

think

that

food

manufacturers have forgotten what it is we really want from these foods. And to top it off, I think a lot of bodybuilders are overlooking certain aspects of these foods that need to be considered. Companies know that you want lower fat products.

In an

effort to give you what you want to see, many of them resort to, shall we say, unsavory marketing tactics. With this in mind, I have seen a lot of people reaching for products that they feel are better bad choices, yet upon closer examination really aren't. The product may have less fat, but is it still a better bad choice if it contains more calories?

It's easy among the new breed of fat free and

reduced fat products to lose site of calories. After all, if it's fat free most people feel more comfortable eating it.

Consequently, there

are a lot of people munching on fat free chips and cookies without realizing all the extra calories they consume. To illustrate how underhanded some of these companies have become I bought three common snack foods.

You be the judge.

Decide for yourself if you think the new label laws and proliferation of fat free foods have really contributed to our ability to get lean. Companies know that you are trying to make better bad choices. In their effort to sell you their product, they haven't changed the food as much as they have changed the way they market their foods to you. There are several ways a company can trick you into you from spotting what you want to know.

T HE H EALTH Y C HEF

purchasing their lower fat versions while at the same time blinding Like a good magician

that waves one arm to attract your attention, many of these companies will throw what you want to see in your face so that you won't notice the switch. For example, on the box of "Reduced Fat Triscuits" you'll notice in big bold letters that the reduced fat

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crackers claim to contain a whopping "40% less fat" than the regular Triscuits. But what they're not telling you is that their comparison is based upon the "fat by weight" and not it's "fat by calories." This is an important distinction to make because most consumers assume that the comparison is based on calories, not weight. Yes, 3 grams of fat is 40% less than 5 grams of fat but that number doesn't consider the calories. Once you factor in the calories, the products differ by a mere 11% fat, not 40%. Many companies employ this kind of tactic, not just crackers, ice creams, microwavable popcorn, cookies etc.

Beware of claims like "98% fat free," "Reduced Fat"

and similar statements. These statements are used to entice you, not educate you. Also, don't fall prey to the word "Light."

Many people

mistakenly believed that the new label laws would do away with vague terms.

Unfortunately, the term "light" can still be as

deceptive as ever. Light is used to describe any food that has been reduced in fat by 50% or its calories have been reduced by 33%. But that doesn't mean the product is low fat. fat” can be equally as deceiving.

The term “reduced

Low fat or reduced fat means that

the food has 25% less fat than the same brand’s counterpart. But a reduced fat version of a super premium ice cream can still have 12 grams of fat for a 1/2 cup. Although 12 grams is 25% less fat than the 16 grams of fat in the original version, that is still more fat than many regular ice creams. Another way that a company can trick you is by comparing different sizes. For example, when you pick up a bag of regular Fig Newton’s and compare it to the Fat Free Fig Newton’s you might T HE H EALTH Y C HEF

overlook the fact that they are comparing a 31 gram portion with a 29 gram portion. This alters the numbers on the package and often makes it difficult for the consumer to compare apples with apples. When you adjust the serving size of the regular Fig Newton to equal the Fat Free Newton you suddenly realize that the calories between the two products are almost identical.

Furthermore, while the Fat

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Free Product may appear to have a little less sodium, after adjusting the amounts you soon discover that they contain almost identical amounts. Notice what a difference this tactic makes on the microwavable popcorns! Another trick companies will use is to charge you a lot more for the reduced fat product. Lots of people usually don’t make the comparison and end up spending more money for fewer products. For example, notice that the Fat Free Fig Newtons cost the same as the Regular Fig Newton, $3.19. Although the price is the same, the amounts contained within each package are very different.

The

Regular Fig Newtons contain 16 ounces while the Fat Free contains only 12 ounces.

Almost all reduced fat products cost more than

their original counterpart, not because they cost more to make, but because companies know that you are willing to pay extra. Many of the lower fat versions contain more sugar; after all, how do you think they made the product taste so good once they removed the fat? Sugar is used to create a better mouth feel, taste and texture. So any product that removes the fat generally replaces the fat with more sugar.

This is both good and bad.

On the one

hand, sugar isn't as calorie dense as fat. So by using sugar to replace

the

fat,

the

product

should

have

less

calories.

Unfortunately, in most cases that is not the way it works.

Food

manufacturers understand that people don't want to give up their favorite foods, we still want our favorite foods, but without the fat. In order to make the fat free foods measure up under taste tests, companies are often forced to use more and more sugar.

The

problem: companies have to use so much sugar in their products T HE H EALTH Y C HEF

that the calories often equal or exceed the higher fat versions! Let's not forget about the calories within these products. While some do contain fewer calories, the difference really isn't all that much. An ounce of pretzels contains 110 calories, while an ounce of chips contains 140 calories.

That's a difference of 30

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calories per ounce, yet, that calorie savings can be obliterated by the fact that you have replaced two bags of pretzels a week for the one bag of chips you used to eat. Let's face it, it's easy to overeat when the food contains no fat. Most people see the statement "Fat free" and immediately think "Freedom.” So what's the bottom line with all this?

Well, for starters

make sure that when you decide you want a better bad choice, you really are making one.

To really pick out a better bad choice you

need to make accurate comparisons. Also, you just can't go by the fat listing to decide if the product is better. You also need to look at the serving size, ingredients, statements being made, and even the cost comparisons. My advice: if you buy a bag of cookies, you'll eat a bag of cookies. Maybe not all at once, but I'm sure that bag won't last too much longer than a week. Whatever the calorie content of that bag, that's how many extra calories you just added to your weekly intake. Watch out! “Desserts” spelled backwards spells “stressed,” and that’s how a lot of dieters feel about desserts. Regardless of how much willpower you may have, you cannot eat right all the time. Therefore, bad choices should be a part of your eating program. The key to a good eating program is that you can accept it for life. It’s about making progress, not about being perfect, and learning how to make “better bad choices” a part of your lifestyle.

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D E S S E RT S S TRAWBERRY P ASSION 1 POUND OR CARTON OF FRESH STRAWBERRIES 1 CUP RED RASPBERRY VINEGAR EQUAL OR SPLENDA (AS DESIRED) Cut off stems, and slice strawberries in half. Place in a bowl. Pour in Red Raspberry vinegar. Stir well, coating all the strawberries with the vinegar. Let marinated strawberries stand in refrigerator for 1 hour or more. If desired, add fresh blueberries or mulberries. Drain strawberries, and place them in a large glass. Sprinkle with Equal or Splenda and serve. This recipe can be modified by using fresh peaches. Serves 6 CAL. 97 / FAT 1

GM.

/ CHOL. -0- / PRO. 6

GM.

/ CARB. 16

GM.

/ %FAT 9%

B A K ED A P PL E 1 APPLE 1 TSP. BROWN SUGAR 1/4 TSP. MOLLY MCBUTTER DASH OF CINNAMON 1 TBS. RAISINS (OPTIONAL) Core apple. Mix together sugar, Molly McButter, cinnamon and raisins. Sprinkle mixture into the cored apple. Place in baking dish and bake uncovered for 30 minutes at 350 degrees. (Be sure to add a small amount of water in baking dish to prevent sticking). Serves 1 GM

/ CHOL. -0- / PRO. .6

GM

/ CARB. 30

GM.

/ %FAT 3%

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CAL. 127 / FAT .5

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L EMON Y OGURT S AUCE FOR F RUIT 1 CUP PLAIN NONFAT YOGURT 1 TBS. SUGAR OR SUGAR SUBSTITUTE 1 TBS. LEMON JUICE In a small bowl, mix together all of the ingredients until well blended. Serve over a bed of any type of diced fruit. You can place this over strawberries, bananas, melons, or put it on top of a medley of fruits. CAL. 135 / FAT -0- / CHOL. -0- / PRO. 11

GM.

/ CARB. 23

GM.

/ %FAT -0-

Y OGURT, O ATS & R AISINS 1 LIGHT YOGURT (ANY FLAVOR) 1/4 CUP UNCOOKED OATMEAL 2 TBS. RAISINS Mix together yogurt, oatmeal and raisins, and place in a Tupperware bowl. Refrigerate until oats absorb the moisture from the yogurt (at least 30 minutes). Serves 1. CAL. 264 / FAT 2

GM.

/ CHOL. 12

MG.

/ PRO. 16

GM.

/ CARB. 46

GM.

/ %FAT 7%

J ELL- O - D ELIGHT 1 CUP OF NUTRA-SWEETENED JELL-O (ANY FLAVOR) 1 LARGE TBS. LIGHT COOL WHIP

CAL. 24 / FAT -0- / CHOL. -0- / PRO. 2

GM

/ CARB. 4

GM.

T HE H EALTH Y C HEF

Make Jell-O according to directions on the box. Place hardened JellO in a medium sized bowl, and top with light Cool Whip. Serves 1 / %FAT -0-

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YOGURT & JELL-O 1 PLAIN CARTON OF YOGURT 3/4 CUP NUTRA-SWEETENED JELL-O (ANY FLAVOR) Make Jell-O according to the directions on the box. Place hardened Jell-O in a bowl, and mix with the carton of yogurt. Stir together well and serve. Serves 1 CAL. 122 / FAT -0- / CHOL. 12

MG.

/ PRO. 12

GM.

/ CARB. 19

GM.

/ %FAT -0-

Y OGURT & C EREAL 1 LIGHT YOGURT (ANY FLAVOR) 1 OZ. OF SHREDDED WHEAT, GRAPENUTS, PUFFED WHEAT (OR SIMILAR CEREAL) Place the ounce of cereal in a bowl, and pour yogurt over cereal. Stir until yogurt and cereal are mixed. Serves 1 CAL. 220 / FAT -0- / CHOL. 12

MG.

/ PRO. 14

GM.

/ CARB. 41

GM.

/ %FAT -0-

Y OGURT & F RUIT 1 LIGHT YOGURT (ANY FLAVOR) 1 SERVING OF FRESH FRUIT (SEE LIST) 1 PACKAGE OF EQUAL OR SPLENDA CINNAMON IF DESIRED

CAL. 221 / FAT .5

GM.

/ CHOL. -0- / PRO. 12

GM.

/ CARB. 42

GM.

T HE H EALTH Y C HEF

Chop up fruit. Stir together with the yogurt and Equal. Sprinkle with cinnamon. This recipe works well with a mixture of apple, banana, orange and strawberries. Serves 1 / %FAT 2%

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C OOL Y OGURT 1 CARTON OF LIGHT YOGURT (ANY FLAVOR) 2 HEAPING TBS. LIGHT COOL WHIP 2 TBS. CRUSHED GRAHAM CRACKERS In a medium size bowl, mix together yogurt and Cool Whip. Let sit in refrigerator for at least one hour or overnight. Sprinkle with graham cracker crumbs and serve. Serves 1 CAL. 180 / FAT 1

GM.

/ CHOL. -0- / PRO. 12

GM.

/ CARB. 31

GM.

/ %FAT 5%

B ANANA F ROZEN Y OGURT 3 CUPS PLAIN LOW FAT YOGURT 3 RIPE BANANAS 1/4 CUP SUGAR 4 PACKETS OF EQUAL OR SPLENDA 1/2 TSP. VANILLA EXTRACT Peel bananas and combine with sugar and vanilla in a food processor until pureed. Add the yogurt and blend for another 10 seconds. In an ice cream maker freeze mixture according to the manufacturer’s instructions (until thick and creamy). Serve immediately, or place in a sealed container in the freezer. Serves 6 GM.

/ CHOL. 7

MG

/ PRO. 7

GM

/ CARB. 29

GM.

/ %FAT 11 %

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CAL. 160 / FAT 2

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H OMEMADE VANILLA F ROZEN Y OGURT 1 PINT NONFAT VANILLA YOGURT 2 1/2 TBS. OF LIQUID FRUCTOSE 1/4 TSP. VANILLA EXTRACT Mix all ingredients together by whisking until well blended. Freeze in an ice cream maker according to manufacturer’s directions. Serve immediately, or place in a sealed container in the freezer. *Note: You can alter this recipe to make any flavor yogurt desired. Just add any flavor, low sugar jam or preserves into mixture. Use about 2-3 tablespoons. Serves 2 CAL. 130 / FAT -0- / CHOL. -0- / PRO. 6 GM / CARB. 27 GM. / %FAT -0-

C HOCOLATE M OUSSE 2 1/4 CUPS COLD SKIM MILK 1 PACKAGE SUGAR FREE JELL-O INSTANT CHOCOLATE PUDDING MIX 1 1/2 CUPS LIGHT COOL WHIP Mix together milk and pudding mix. With a wire whisk or low speed mixer, beat until well blended. Fold in Cool Whip with a spoon until evenly mixed. Place mixture in wine glasses and place in the refrigerator for at least 30 minutes. Makes 8 - 1/2 cup servings. CAL. 76 / FAT .5

GM.

/ CHOL. 9

MG.

/ PRO. 2

GM.

/ CARB. 16

GM.

/ % FAT 5% T HE H EALTH Y C HEF

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C HOCOLATE F ROZEN Y OGURT 1 PINT NONFAT VANILLA YOGURT 2 1/2 TBS. OF LIQUID FRUCTOSE 1/4 TSP. VANILLA EXTRACT 2/3 CUP COCOA POWDER 3/4 CUP SUGAR 1/2 CUP WATER Mix yogurt, fructose and vanilla extract together by whisking until well blended. Freeze in an ice cream maker according to the manufacturers directions. In a medium sauce pan, stir together the cocoa and sugar until well mixed. Add the water, and stir until thoroughly blended. Over medium heat, cook for about 3-4 minutes, or until the sugar has completely dissolved and the texture is syrupy. Cool mixture in refrigerator until chilled. Mix chocolate mixture into semi frozen vanilla yogurt mixture. Serve or place in sealed container in the freezer. Serves 6 CAL. 160 / FAT -0- / CHOL. 7

MG.

/ PRO. 3

GM.

/ CARB. 27

GM.

/ %FAT -0-

C REAMY Y OGURT C UPS 2 LIGHT FLAVORED YOGURTS (USE ANY FLAVOR BUT MAKE SURE BOTH ARE THE SAME FLAVOR) 1 SMALL CARTON OF LIGHT COOL WHIP GRAHAM CRACKER CRUMBS

CAL. 65 / FAT -0- / CHOL. 20

MG.

/ PRO. 4

GM.

/ CARB. 12

GM.

T HE H EALTH Y C HEF

Place yogurt in a large mixing bowl. With a spoon, fold in Cool Whip until well blended. Spoon mixture into wine glasses and place in the refrigerator for at least 1 hour. Sprinkle graham cracker crumbs on the top of each dessert and serve. Makes 6 / %FAT -0-

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B ROWNIES 2/3 CUP UNBLEACHED ALL-PURPOSE FLOUR 1/2 CUP UNSWEETENED COCOA POWDER 1/2 TSP. BAKING SODA 1/4 TSP. SALT 1/3 CUP LIGHT MARGARINE 1 CUP SUGAR 3 LARGE EGG WHITES 1 TSP. VANILLA EXTRACT Preheat oven to 350 degrees. Spray an 8-inch square baking dish with nonstick cooking spray. Combine the flour, cocoa powder, baking soda and salt. Stir well. In a separate bowl, cream margarine and sugar. Beat in egg whites and vanilla. Gradually add in the flour mixture, stirring until well blended. Spread the batter in the baking dish, and bake for about 30 minutes or until a toothpick inserted in the center comes out clean. Let brownies cool. Makes 16 brownies. CAL. 95 / FAT 2

GM.

/ CHOL. 1

MG.

/ PRO. 2

GM.

/CARB. 17

GM.

/ %FAT 18%

SPICY POPCORN 1/2 CUP UNPOPPED POPCORN BUTTER FLAVORED NONSTICK COOKING SPRAY 1/2 TSP. SALT 1/4 TSP. CUMIN 1/4 TSP. CHILI POWDER DASH CAYENNE DASH GARLIC POWDER

CAL. 40 / FAT .5

GM.

/ CHOL. -0- / PRO. 1

GM.

/ CARB. 8

GM.

T HE H EALTH Y C HEF

Air pop popcorn until done. In a bowl, mix all spices together well. Pour 1/4 popped kernels in the bowl, spray lightly with nonstick spray and sprinkle some seasoning over popcorn. Repeat process until all the popcorn has been coated with nonstick spray and seasonings. / %FAT 11%

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FRUIT BROWNIES 1 1/2 CUPS FLOUR 2 TSP. BAKING SODA 1/3 CUP LIGHT MARGARINE 1 CUP BROWN SUGAR 1/2 CUP SUGAR 3 EGG WHITES 1 TSP. VANILLA EXTRACT 1 CUP PEELED, CORED AND CHOPPED RED APPLE 1/3 CUP APPLE SAUCE Preheat oven to 350 degrees. Spray an 8-inch square pan with nonstick cooking spray. In a large bowl, combine flour and baking soda. Set aside. Cream light margarine with a mixer. Gradually add brown and white sugar. Beat in the egg. Add in the flour mixture. Stir in the vanilla, apples and applesauce. Evenly pour the mixture into the pan, and bake for about 35 minutes, or until a toothpick inserted in the center comes out clean. Makes 15 brownies. CAL. 90/ FAT 1GM. / CHOL. 0

MG.

/ PRO. 1GM. / CARB. 18

GM.

/ %FAT 12%

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C HOCOLATE CHIP M INT C OOKIES 4 EGG WHITES 1 CUP PACKED BROWN SUGAR 1 1/3 CUP ALL PURPOSE FLOUR 1/4 TSP. BAKING SODA 1/4 TSP. SALT 1/2 TSP. MINT EXTRACT 2/3 CUP SEMISWEET CHOCOLATE CHIPS Preheat oven to 375 degrees. Spray cookie sheet with nonstick cooking spray. In a large bowl, mix together egg whites and sugar until well blended. In a separate bowl, mix together the flour, baking soda and salt. Add mint and egg mixture, and stir together. Add in chocolate chips. Place the dough by rounded teaspoons about 1 1/2 inches apart on cookie sheet. Bake 7 minutes or until cookies begin to brown around the edges. Makes 5-6 dozen. CAL. 30 / FAT .5 GM. / CHOL. 6 MG. / PRO. .4 GM. / CARB. 6 GM. / %FAT 15%

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R AISIN C OOKIES 3 1/2 CUPS WHOLE WHEAT FLOUR 1 TSP. BAKING SODA 1 TSP. GROUND CINNAMON 1/2 TSP. GROUND GINGER 1/4 TSP. NUTMEG 1/4 TSP. SALT 1/2 CUP LIGHT MARGARINE 1/2 CUP BROWN SUGAR 1/2 CUP MOLASSES 2 LARGE EGG WHITES 1/2 CUP CHOPPED RAISINS In a large bowl, mix flour, baking soda, cinnamon, ginger, nutmeg and salt. In a separate bowl, mix together margarine and sugar until smooth. Gradually add flour mixture. Stir in chopped raisins. Gather the dough and form into one large ball. Wrap ball of dough in plastic wrap and refrigerate for about one hour. Preheat oven to 375 degrees. Spray cookie sheets with non-stick cooking spray. Remove dough from refrigerator. Pinch off evenly sized amounts of dough and roll into balls. Place on cookie sheet and flatten each ball. Bake for about 15 minutes or until the tops are slightly puffed and crack. Makes 4-5 dozen. CAL. 60 / FAT .8

GM.

/ CHOL. -0- / PRO. 1

GM.

/ CARB. 12

GM.

/ %FAT 12%

T HE H EALTH Y C HEF

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C ARROT C OOKIES 2 1/2 CUPS ALL PURPOSE FLOUR 1 1/2 TSP. GROUND GINGER 1/2 TSP. BAKING SODA 1/2 TSP. SALT 1/4 TSP. NUTMEG 1/2 CUP LIGHT MARGARINE 3/4 CUP BROWN SUGAR 2 LARGE EGG WHITES 1 TSP. VANILLA EXTRACT 1 CUP GRATED CARROTS 1/2 CUP GOLDEN RAISINS Preheat oven to 375 degrees. Spray cookie sheets with nonstick cooking spray. In a large bowl, stir together flour, ginger, baking soda, salt and nutmeg. In separate bowl, cream margarine and sugar. Beat in egg whites and vanilla. Gradually add in the flour mixture until blended. Stir in raisins and carrots. Drop dough by tablespoonful onto cookie sheet. Bake 12-14 minutes or until golden brown. Makes about 4 dozen. CAL. 50 / FAT 1

GM.

/ CHOL. -0- / PRO. .8

GM.

/ CARB. 9

GM.

/ %FAT 19%

T HE H EALTH Y C HEF

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F RUIT F ILLED O ATMEAL C OOKIES 1 1/2 CUP ROLLED OATS 1/2 CUP WHOLE WHEAT FLOUR 1/2 CUP TOASTED WHEAT GERM 1/2 CUP RAISINS 1/4 CUP CHOPPED DATES 1/4 CUP DICED FIGS 1 TSP. BAKING SODA 1/2 TSP. SALT 1/2 CUP LIGHT MARGARINE 3/4 CUP BROWN SUGAR 3 LARGE EGG WHITES 1 TSP. VANILLA EXTRACT 1 TSP. GRATED LEMON ZEST Preheat oven to 375 degrees. Spray cookie sheet with nonstick cooking spray. In large bowl mix together oats, flour, wheat germ, raisins, dates, figs, baking soda and salt. Stir until well blended. In a separate bowl, cream together margarine and sugar. Add egg whites and mix well. Add vanilla and lemon zest and mix well. Add the dry mixture. Drop the dough by tablespoonful onto the cookie sheet. Bake 10-13 minutes, or until edges are slightly browned. Makes about 3 dozen. CAL. 94 / FAT 2

GM.

/ CHOL. -0- / PRO. 3

GM.

/ CARB. 16

GM.

/ %FAT 19%

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L EMON I CEBOX C OOKIES 2 CUPS UNBLEACHED FLOUR 1/4 CUP WHEAT GERM 1/4 TSP. SALT 1/4 TSP. BAKING SODA 1/2 CUP LIGHT MARGARINE 1 CUP SUGAR 2 LARGE EGG WHITES 3 TBS. FRESHLY SQUEEZED LEMON JUICE 1 TSP. LEMON ZEST In a large bowl, mix flour, wheat germ, salt and baking soda. In a separate bowl, using an electric mixer on high speed, cream butter and sugar. Add egg whites, lemon juice and zest and beat until blended. Gradually stir in the flour mixture. Divide the dough into two equal portions and form into a log two inches in diameter. Wrap the logs in plastic wrap and refrigerate for at least 3 hours. Preheat the oven to 400 degrees. Cut slices (about 1/8 inch thick) off the log, and place them on cookie sheet that has been sprayed with nonstick cooking spray. Bake 12-14 minutes, or until lightly browned on edges. Makes about 6 dozen. CAL. 31 / FAT .8

GM.

/ CHOL. -0- / PRO. .6

GM.

/ CARB. 5

GM.

/ %FAT 22%

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ANGEL FOOD CAKE 1 1/2 CUPS SIFTED FLOUR 1 3/4 CUP SUGAR 14 EGG WHITES 1 TSP. CREAM OF TARTAR 2 TSP. OF VANILLA EXTRACT 1/2 TSP. ALMOND EXTRACT 1 1/2 TSP. LEMON JUICE Preheat oven to 300 degrees. Sift flour into mixing bowl. Sift sugar into a separate bowl. Set aside. Beat egg whites until foamy. Add cream of tartar and continue to mix until the egg whites form soft peaks. Gently fold in sugar. Gently fold in flour a little at a time. Mix together vanilla, almond and lemon juice in a separate bowl. Slowly add mixture into the egg white mixture. Pour into a 10 inch tube pan and bake about 1 hour or until light brown. The top should spring back when touched. Let cool upside down in the pan. When ready to serve, use a knife and run it between the pan and cake and gently remove. *Note: a great topping for angel food cake is Jell-O pudding (any flavor). Drizzle it over the top of the cake before serving. Makes 12 slices CAL. 225 / FAT -0- / CHOL. -0- / PRO. 5 GM. / CARB. 51 GM. / %FAT -0-

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CHOCOLATE RAISIN BROWNIES 3/4 CUP CAKE FLOUR 1/2 CUP COCOA 2 TSP. BAKING SODA 1/4 LIGHT MARGARINE, MELTED 2 CUPS SUGAR 4 EGG WHITES 3 TBS. VANILLA EXTRACT 2/3 CUP RAISINS Preheat oven to 325 degrees. Spray an 8-inch pan with nonstick cooking spray. Sift together flour, cocoa and baking soda. Set aside. With a mixer, cream the margarine and sugar until blended. Add egg whites and beat well. Stir in vanilla. Gradually stir in flour mixture until thoroughly combined. Fold in raisins. Evenly spread the mixture into the baking pan and bake for about 30 minutes or until a toothpick inserted at the edge comes out clean. The center is supposed to be slightly soft. Makes 15 brownies. CAL. 95 / FAT 1.2

GM

/ CHOL. 0

MG.

/ PRO. 2

GM

/ CARB. 19

GM.

/ %FAT 11%

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“D I PPI TY D O O D A H !”

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D IPS The following recipes are intended to be used with fresh vegetables, fat free chips and crackers.

I think it is important to

realize that during holidays, birthdays, weddings and celebrations, you can still maintain a healthy diet.

Also, you may be surprised

how much friends and family will appreciate the fact that you are serving healthy foods. Have you ever been invited over to a friend’s house for a party, and worried that they won’t have anything healthy there that you can eat? Well, do what I do. Bring one of these dips with some fat free chips or crackers. Friends will think you are very thoughtful for bringing food. There’s no need to tell them you wanted healthy snack foods there for yourself. You may not even mention the fact that the dip and crackers are fat free. A terrific indicator of how well received fat free foods are at a party is to watch how fast your dip disappears.

One of my favorite dips is the spinach dip.

This is a

must try for any occasion. I have been bringing this dip to parties for years, and no one knows it’s fat free. gone.

Yet, it’s always the first dip

If there is any dip left over, just store it in an air-tight

container in the refrigerator.

You can use it later as a snack with

carrot or celery sticks. I didn’t provide nutritional contents for these recipes, simply because so few people measure the amount of foods eaten during holidays and at parties.

These kinds of celebrations are a time to

relax and enjoy yourself, and not a time to worry about every little calorie you ingest.

Also, trying to adhere to a very strict food

regimen during festivities only creates anxiety. So relax and enjoy yourself.

Just try to make sure that you have plenty of healthy

gained any weight.

T HE H EALTH Y C HEF

foods available, so that when the festivities are over, you haven’t Keep in mind that the goal is progress, not

perfection, and progress can be measured several different ways. First of all, if you go through a period of time whereby you would normally gain weight, and this time you maintained, that’s making great progress. Also, if you find yourself making more positive food

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selections, even if those selections fall short of being “perfect”, you are making progress. Progress is also being made if you feel less guilt over eating so-called “not allowed” foods. By making “better bad choices”, you will instantly be eating less calories and fat.

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D IPS JALAPENO DIP

1 6 OZ. FAT FREE CREAM CHEESE 1 SMALL CAN DICED JALAPENOS 2 TBS. CHIVES DASH GARLIC POWDER Place all ingredients in blender and mix well. Refrigerate for at least 1 hour.

GARDEN DIP

1 BOX KNORR'S VEGETABLE SOUP MIX 1 CUP FAT FREE SOUR CREAM 1/2 CUP FAT FREE MAYONNAISE 1/2 CUP SEEDED CUCUMBER 1/3 CUP CHOPPED RED ONION 1 SMALL CAN WATERCHESTNUTS Mix all ingredients together well. Cover and refrigerate for 2 hours.

ONION DIP

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1 CUP FAT FREE SOUR CREAM 1/2 CUP DICED RED ONION 1 TBS. LEMON JUICE 2 TBS. ONION BITS 2 TSP. ONION POWDER DASH GARLIC POWDER Mix all ingredients together well. Cover and refrigerate for 2 hours.

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SPINACH DIP

1 BOX KNORR'S VEGETABLE SOUP MIX 1 1/2 CUP FAT FREE SOUR CREAM 1/2 CUP FAT FREE MAYONNAISE 1 PACKAGE FROZEN CHOPPED SPINACH 1 SMALL CAN WATERCHESTNUTS DASH GARLIC POWDER DASH OF CAYENNE POWDER Thaw frozen spinach and drain well, removing as much moisture as possible. Mix together all ingredients well. Cover and refrigerate for 2 hours.

JICAMA- ZUCHINNI DIP

1 CUP SHREDDED ZUCCHINI 1 CUP FINELY DICED JICAMA 1/2 TSP. GARLIC POWDER 3/4 CUP FAT FREE SOUR CREAM Place shredded zucchini and Jicama on a paper towel to remove excess moisture. Place all ingredients in a medium size bowl and mix together well. Cover and chill at least 1 hour.

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R OASTED R ED & Y ELLOW P EPPER D IP 2 LARGE SWEET RED PEPPERS 2 LARGE SWEET YELLOW PEPPERS VEGETABLE COOKING SPRAY 1/2 CUP CHOPPED ONION 1/2 TSP. GARLIC POWDER 2 TBS. CHOPPED FRESH BASIL 1/2 CUP FAT FREE MAYONNAISE Place peppers on a baking sheet. Broil about 5 inches from the heat, turning with tongs as peppers blister and turn dark on all sides. Place peppers in a paper bag; seal and let stand 10 minutes to loosen skins. Peel and discard skins and seeds. Coat a small non-stick skillet with cooking spray; place over medium heat until hot. Add onion, and sauté until tender. Stir together mayonnaise, basil and garlic powder and mix well. Add peppers.

BLUE CHEESE DIP 1 1/2 CUP FAT FREE COTTAGE CHEESE 2/3 CUP FAT FREE SOUR CREAM 1/2 CUP CRUMBLED BLUE CHEESE 1/3 CUP MINCED CHIVES 1/2 TSP. BLACK PEPPER 1/2 TSP. VINEGAR Place cottage cheese and sour cream in a food processor and blend until smooth. Stir in blue cheese, chives, pepper and vinegar. Cover bowl and refrigerate for at least 1 hour. Makes 2 1/2 cups. T HE H EALTH Y C HEF

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C UCUMBER D IP 1 BOX KNORR'S SPINACH SOUP MIX 1 1/2 CUP FAT FREE SOUR CREAM 1/2 CUP FAT FREE CREAM CHEESE 1/2 CUP FAT FREE MAYONNAISE 1 CUP FINELY CHOPPED SEEDED CUCUMBER 1/4 CUP CHOPPED GREEN ONIONS 1 TBS. LEMON JUICE 1 TSP. DRIED DILL WEED Mix all ingredients together well. Cover and refrigerate for 2 hours.

C HILI B EAN D IP 1 15 - OZ. CAN OF PINTO BEANS 1/2 CUP CHOPPED RED ONION 1/4 CUP SPICY MIXED VEGETABLE MIX 2 TSP. CHILI POWDER 1/2 TSP. GROUND CAYENNE PEPPER 1-2 DROPS HOT PEPPER SAUCE Drain and rinse beans in a colander. Place beans in a large bowl and mash with a potato masher, leaving beans slightly chunky. Stir in onions, vegetable juice, chili powder, cayenne pepper and hot-pepper sauce. Cover and chill the dip at least one hour or until well chilled. Makes 2 1/2 cups.

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S PICY B EAN D IP 1-15 OUNCE CAN OF BLACK BEANS 3/4 CUP PICANTE SAUCE 1/4 CUP CHOPPED RED ONION 1 TSP. CHILI POWDER Place all ingredients in blender and mix well. Cover and refrigerate.

V EGETABLE D IP 1 BOX KNORR'S VEGETABLE SOUP MIX 1 1/2 CUP FAT FREE SOUR CREAM 1/2 CUP FAT FREE MAYONNAISE Mix together all ingredients well. Cover and refrigerate for 2 hours.

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THE S OLUTION: “ S UBSTITUTION”

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S UBSTITUTIONS Years ago, I came up with a phrase called “Better Bad Choices”. By using low fat substitutions, a person can turn a high fat recipe into a low fat one, without sacrificing taste, thereby creating a better bad choice. For example, let’s suppose that your recipe calls for a cup of regular mayonnaise, which would add 1600 calories and 176 grams of fat to the recipe. Replace it with a cup of fat free mayo and you will reduce the calories to 320 and reduce the fat to zero. This simple substitution removes 1280 calories and 176 grams of fat from the recipe.

Similarly substituting skim milk for

whole milk will reduce calories and fat significantly. If you are not ready to try fat-free products, trying light products can still make a big difference. For example, if your recipe calls for 4 tablespoons of butter, which has 400 calories and 45 grams of fat, and you use “light” margarine instead, which has only 200 calories and 22 grams of fat, you have made a better bad choice without changing the taste. The following pages illustrate various substitutions that you can make to your favorite recipes (ones you and your family have been

eating

for

years).

Naturally,

substitutions all of the time.

you

can’t

make

all

the

However, if you learn these simple

techniques, you may be surprised to find out how many calories and fat grams you can cut out of everyday recipes. One word of caution, when you try these substitutions don’t tell anyone in your family.

More than likely, they’ll moan and

complain because they think it means less flavor.

The problem is

that people have preconceived notions about low fat meals. decide to hate it before ever really giving it a try.

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Although they may have never tasted real low fat cooking, they may By not telling

them until after they have eaten the meal, they are forced to admit the truth about how it tastes.

Try keeping it a secret for about a

week. You’ll notice no one complains or notices a change in flavor. It’s interesting what people will do and say if they know ahead of

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time that you’re going to be changing their favorite foods. Here’s another example of preconceived notions and their effect on people: Our radio station was moving into a new building. When the tenants found out that the station was going into an office on the floor above them, they complained to the building owners. They were concerned that a radio station would make too much noise and be distracting. So the station spent thousands of extra dollars on additional sound proofing.

In spite of these efforts, the

tenants continued to complain to the landlord and sent out petitions attempting to block the station from moving in.

Before the first

sound check, the station sent memos to all the tenants letting them know the date and the time it would take place. On the date that our sound check was to take place, the station had an electrical problem and could not conduct the sound test.

Nevertheless, the

next day the landlord received 52 complaints of excessive noise from the sound check! It’s rather amusing that the tenants complained even though the station never ran a sound check. By taking your family’s favorite recipes, and using lower fat ingredients, you will be creating a better bad choice and contributing to your family’s overall health.

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S UBSTITUTIONS (1).

If a recipe calls for a cream sauce, substitute tomato sauce.

(2).

Rather than using cream soup in a recipe, replace it with non fat dry milk.

(3).

Substitute skim milk for whole milk or evaporated milk.

(4).

Instead of using ice cream in a dessert, use non-fat frozen yogurt.

(5).

When a recipe calls for regular butter or margarine, use diet margarine instead.

(6).

Anytime a recipe calls for regular mayonnaise try an equal amount of a fat free variety.

(7).

If you use high-fat dairy creamer in your coffee, switch to non-fat dry milk.

(8).

When a recipe calls for nuts, replace them with a low fat granola.

(9).

If a recipe calls for oils when baking, (like cakes or muffins), substitute apple sauce.

(10). Instead of using oils when frying, try using cooking spray. (11). Rather than sautéing in oil, try low fat chicken broth. (12). If a recipe calls for peanut butter, try apple butter instead. (13). Replace regular salad dressings with one of the many fat free versions. (14). Use fat free sour cream or non-fat plain yogurt rather than regular sour cream. (15). If you want to use whipped cream, try FF Cool. It has a lot T HE H EALTH Y C HEF

less fat. (16). Whenever a recipe calls for a whole egg, replace it with 2 egg whites.

You'll never know the difference.

(17). Regular cream cheese can be replaced with light or fat free versions.

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(18). When a recipe calls for avocado, use pureed asparagus. (19). If your recipe needs bacon, try using Canadian bacon. (20). Beef recipes can be conveniently altered using chicken or turkey breast without the skin. (21). Rather than cooking rice with butter, try cooking it with chicken broth instead of water.

Then add Molly McButter,

after it's cooked. (22). If a recipe calls for regular cheese, try using fat free cheese. The key is to place the cheese in the dish immediately after removing the dish from the stove or oven. (23). Replace potato chips and regular tortilla chips with baked chips. (24). One ounce of baking chocolate can be replaced with 3-4 tablespoons of cocoa + 1 teaspoon canola oil. (25). If you need a chocolate sauce try mixing cocoa and apple juice. (26). De-fat meat broths and meat juices by chilling them in the refrigerator until the fat congeals on the top. Then remove the layer of fat. (27). Substitute ground turkey breast for ground beef when making burgers, chili, meat loaf, tacos or spaghetti. (28). To make fat free gravies and sauces, brown flour in an iron skillet until

it has a caramel color. Turn off the heat, and

continue stirring until the flour cools. Mix the browned flour T HE H EALTH Y C HEF

with meat juices or broths that you have defatted. Heat to a boil while stirring. Presto, you have a fat free gravy. (29). Grill rather than sauté, and sauté rather than deep-fry. Better yet,

broil, poach or bake the meat on a rack so the

meat isn't sitting in its own fatty juices.

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(30). Air-pop or microwave popcorn (1/4 cup of dry kernels in a microwave popping bowl) as opposed to cooking it in oil. Rather than using butter, try spraying the popcorn with butter flavored cooking spray so that your toppings of Cajun seasoning or fat free Parmesan cheese will stick to the popcorn. (31). Instead of using higher fat fish, use a lower fat one. Avoid salmon, catfish, and swordfish. Substitute flounder, red snapper, tuna steaks, shrimp, lobster and scallops.

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SHOPPING FOR A NEW BODY

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S HOPPING L IST One of the most important aspects of eating healthy is shopping for healthy foods on a regular basis. People that don’t shop regularly are putting themselves in a high risk situation. In other words, once your cupboards run bare, you’ll be out the door hunting for your next meal. Successful people understand that shopping at least once a week allows them to stock their cupboards with healthy low fat foods. When hunger strikes, they have healthy choices available to satisfy their appetite. Another thing successful people understand is variety. If you eat the same foods all the time, or worse yet, if you don’t develop good tasting recipes that you enjoy, you end up developing strong cravings and bingeing. Research studies suggest that the average person basically chooses and rotates their eating pattern from an average of 15 meals: two breakfasts, and every so often they rotate in an occasional third, five different lunches and seven choices of dinners. Therefore, it is important that you develop at least 15 great tasting, low fat meals that you and your family enjoy. Begin by rotating in one new low fat recipe per week. After several weeks, you and your family will be shocked at how easy the transition from high fat to low fat eating is. A basic rule of thumb while shopping is to purchase most of your foods from the outer parameter of the supermarket. The inner parameter is mainly stocked with processed foods while the outer sections display the natural, unprocessed foods. For example, fruits, vegetables, meats, seafood and dairy products usually line the outer four walls of the supermarket because they require refrigeration. The central isles typically consist of non-perishable foods like canned T HE H E ALT H Y C H EF

goods, cookies, crackers, soups etc. So make it a point to spend most of your shopping in the areas where the natural foods are found. Shopping for fresh foods is vital to developing your low fat meals. The following shopping list is fairly complete and everything

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on the list is under 20% fat. This list isn’t supposed to be used as a strict guideline, but rather is designed to help you develop your own weekly shopping list. The list includes groups of food that will help you maximize the variety in your daily diet. To get the most out of this shopping list, photocopy it and place a copy on your refrigerator. When you get low or use up the last of a particular food, just circle that item on the list. When it’s time to shop, your list will instantly show you exactly what you need to buy for the upcoming week.

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S HOPPING

LEAN MEATS (1). 2 lbs. boneless, skinless chicken breast (2). 2 lbs. “Jenny-O” turkey breast (3). 2 lbs. “Jenny- O” ground turkey breast (4). 1 lb. shrimp (you can buy frozen, peeled cooked shrimp in all freezer sections) (5). 2 dozen eggs or egg whites or “Egg Beaters” or call SMARTMEALS and order ½ gallon of liquid egg whites (6). 2-3 cans of water packed tuna fish (7). 2-3 cans of Chicken Breast (8). Imitation crab meat (9). Randall’s sells Texas Longhorn Lean Ground Beef. It is the leanest red meat available. (10). 1 lb. crawfish tails (you can buy frozen, de-shelled crawfish in all freezer sections) (11). ½ lb. “lean” turkey sausage (12). 1 lb. frozen fish (flounder, orange roughy, snapper, or tilapia)- see the last few pages for nutritional content of fish) (13). 1 lb. scallops

BREAD AND CEREAL (1). 2 loaves 100% whole wheat lite bread. (2). 1 box of cereal (Fiber One, All Bran with Extra Fiber, Shredded Wheat, Cream of Wheat, Oatmeal and Grit) (3). 1 package of Corn tortillas

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(1). 7 lite yogurts (2). 1 package of “Kraft Free Singles” cheese or “Healthy Choice” fat free cheese (3). 1 half gallon of skim milk (4). 1 carton of “Land O Lakes” fat free sour cream (5). low fat cottage cheese (6). low fat butter milk (if desired) (7). Fat free sour cream

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(7). Fat free sour cream (8). President’s fat free Feta Cheese

FRUITS (1). Look at your eating program and add up the number of fruits you will be eating each day. Then multiply that number by 7. This will be the number of fruits that should be purchased. For example, if you are eating fruit 2 times during the day (2 x 7 =14) then you should purchase 14 pieces of fruit for the week.

VEGETABLES AND STARCHES (1). Buy fresh or frozen vegetables or starches of your choice. (i.e. spinach, corn, chopped mixed vegetables, or okra) Do not buy canned vegetables. (2). 1 head of lettuce (3). 1 onion (4). 1-2 tomatoes (5). Red, orange or green bell peppers (6). 4-6 medium potatoes or yams (7). 1 bag of rice and/or beans (8). 1 bag of frozen corn (9). 1 package of rice cakes or popcorn cakes (10). 1 - 16 oz. package of pasta (Garden Spirals) (11). 1 package of 100% whole wheat lasagna noodles (12). 1 medium acorn squash (13). canned Goya Beans (14). canned water chestnuts

CONDIMENTS

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(1). “Kraft” fat free salad dressings. (Ranch for baked potatoes, vegetables, or mixed with tuna fish. Use Italian for rice, pasta, potatoes or a marinade for meats. Try Thousand Island on sandwiches, or in tuna fish. (2). 1- 16 oz. Jar of “Kraft” fat free mayonnaise (3). “Pace Picante” sauce (Think and Chunky)

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(3). “Pace Picante” sauce (Think and Chunky) (4). “Pam” vegetable spray (5). “Knorrs” vegetable soup mix (6). “Smuckers” low sugar preserves or “All Fruit” (7). Seasonings and spices as needed (review the recipes you will be making and purchase those you do not currently have. (8). Several cans of chicken and/or vegetable broths (9). Hunt’s makes several styles of tomato sauces. Try the meatloaf, garlic or Italian style sauces. (10.) Nesquick chocolate, no sugar added milk mix powder (11). Low fat marinara sauce. (12). “Dijon” mustard or gourmet mustards (sesame ginger scallion, rosemary garlic and red pepper chili from Whole Foods) (13). Small package of dried raisins (14). 1 jar of dill relish (15). “Kraft” low fat BBQ sauce (16). Equal, Sweet N Low or Splenda (17). Chopped pecans or nuts (18). Soy sauce (19). Tabasco sauce (20). Vinegar or Balsamic (21). Lemon juice and/or lime juice (22). 1 jar of pimentos (23). White cooking wine (24). Worcestershire sauce (25). Molly McButter and/or Molly McCheese (26). Baking powder (27). Splenda (28). Sugar Free Lag Cabin maple syrup (29). Sugar Free/ Fat Free Hoisin Sauce (30). Sugar Free/ Fat Free Sweet and Sour Sauce

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Don’t forget that the Flagship Randall’s, Central Market and most Kroger supermarkets will steam your fish and seafood free of charge. Top the steamed seafood with picante sauce and warm it in the microwave for a fast easy meal.

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C ONVERSION TABLES The following conversion tables are to help guide you in you cooking skills.

Many of your own recipes can be converted into

lower fat meals, but what if your recipe is using a measurement that differs from the ones I used? If that should happen, simply turn to the conversion table and convert the recipe into the appropriate amount. For example, let’s say that your old recipe called for 4 tablespoons of regular butter, using the substitution list you might use light margarine instead. Now, let’s add a twist and suppose that you found a slightly different version of that same recipe in this cookbook, only rather than suggesting 4 tablespoons, it called for a 1/4 cup.

Using the conversion table you would find that 4

tablespoons is a 1/4 cup! On the other hand, let’s say that you found a really neat low fat recipe in this book that you wanted to try, except when you searched your kitchen for your 1/3 measuring cup you discovered that your child lost it while playing in the sand box.

Using the

conversion table, you would know that 1/3 of a cup is the exact same as using 5 1/3 tablespoons. The same principles can apply to label reading. So many labels today list grams as their servings rather than teaspoons, cups or quarts. So if a cookie box stated that one serving was 56 grams, using the conversion table you would find that one ounce is equal to 28 grams. Since 56 divided by 28 equals 2, the serving size is equal to a 2 ounce portion.

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Using the conversion table is how I discovered the sugar formula used to determine the teaspoons of sugar in foods. Since 4 grams is equal to 1 teaspoon, looking at 39 grams of sugar simply meant dividing the grams of sugar by 4, which equaled 9 and 3/4 teaspoons of sugar.

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Likewise, to determine the percentage of fat within foods, just locate the calories from fat on the Nutrition Facts Panel and divide that number by the total calories listed on the panel.

Drop the

decimal point before the number and that’s the percentage of fat. For example, 9 fat calories divided by 100 calories equals .9, just drop the decimal point and viola, it’s 9% fat! It’s the simplest way to determine the percentage of fat within a food.

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C ONVERSIONS 1.) 1 tsp. = 1/3 Tbs. which equals 1/6 fl. oz. (One teaspoon equals 4 grams) 2.) 3 tsp. = 1 Tbs. which equals 1/2 fl. oz. 3.) 2 Tbs. = 1/8 cup which equals 1 fl. oz. 4.) 4 Tbs. = 1/4 cup which equals 2 fl. oz. 5.) 5 1/3 Tbs. = 1/3 cup which equals 2 2/3 fl. oz. 6.) 8 Tbs. = 1/2 cup which equals 4 fl. oz. 7.) 10 2/3 Tbs. = 2/3 cup which equals 5 1/3 fl. oz. 8.) 12 Tbs. = 3/4 cup which equals 6 fl. oz. 9.) 14 Tbs. = 7/8 cup which equals 7 fl. oz. 10.) 16 Tbs. = 1 cup which equals 8 fl. oz. 11.) 1 pint = 2 cups 12.) 1 quart = 2 pints 13.) 1 gallon = 4 quarts 14.) 1 gram = .035 oz. 15.) 1 oz. = 28 grams 16.) 1 pound = 16 oz. 17.) 1 kilogram = 2.21 pounds

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18.) To determine the % of fat in foods, locate the calories from fat and divide it by the total calories. (For example, 40 fat calories divided by 100 total calories = 40% fat).

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