Hello! Thank you for taking the time to help me out. I have recently been put on a low fat diet due to stomach health problems. (similar to IBS) This has turned out to be quite hard for me, since i used to eat very unhealthy foods. So if anyone has any recipes for me, that would be great.
I am supposed to stay away from high fat foods, fried foods and greasy foods. My dairy intake should be low. And the only meat i can eat is chicken and fish. It has to be white meat without skin. If anyone can help me out, i would really appreciate it!Simple recipes for someone on a strict diet?
Apple and Thyme Chicken
4 boneless skinless chicken breasts
1 Cooking Spray, canola, with butter flavor, 1/3 sec spray
1 pinch salt and pepper (to taste)
1 cup Apples, fresh, sliced, USDA Commodity Commodity (Granny Smith or any tart green apple)
1 medium shallots , minced
1 tbsp fresh thyme (or 1 tsp dried thyme)
1/4 cup balsamic vinegar
1 pinch fresh thyme , sprigs (for garnish)
1 Preheat oven to 375掳F (190掳 C).
2 Rinse chicken breasts and pat dry with paper towels.
3 Spray a baking dish lightly with cooking spray.
4 Sprinkle chicken breasts with salt (if using) and pepper. Place in a single layer in the prepared baking dish.
5 Arrange thin apple slices over and around chicken breasts.
6 Sprinkle with shallot and thyme leaves; pour on the balsamic vinegar.
7 Bake for 15 to 20 minutes, until chicken is dense throughout (cut to test).
8 Arrange cooked breasts on a platter with spoon apples and cooking juices on top. If desired, garnish with thyme sprigs. Serve at once.
Makes 4 servings
Amount Per Serving
Calories 152.8
Total Carbs 7g
Dietary Fiber 0.8g
Sugars 5.2g
Total Fat 1.5g
Saturated Fat 0.4g
Unsaturated Fat 1.1g
Potassium 345.6mg
Protein 26.5g
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Apricot-Mustard Grilled Pork Tenderloin
1 lb Pork, tenderloin, lean, roasted
3 tbsp Preserves, apricot
1/4 cup dijon mustard
1 pinch salt and pepper
1 Season tenderloin with salt and pepper. Stir together the preserves and mustard in a small bowl.
2 Place pork over a medium-hot fire and grill for about 15 minutes or until internal temperature reaches 160 degrees F., brushing with mustard mixture in the last few minutes.
Makes 4 servings
Amount Per Serving
Calories 190.3
Total Carbs 12.7g
Dietary Fiber 0g
Sugars 9g
Total Fat 3.4g
Saturated Fat 1.2g
Unsaturated Fat 2.2g
Potassium 421.5mg
Protein 25.2g
Sodium 415.1mg
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Both of these recipes come from a site called dlife.com. This site is for diabetics mainly, but allow you to look up recipes based on your individual needs. In this case I searched 'low fat' recipes. I found over 1500 low fat recipes, and each recipe gives the nutritional information. It is a site worth checking out. Hope this helps you.
Sodium 83.7mgSimple recipes for someone on a strict diet?
Well, I'm sorry to hear about your condition; that's very unfortunate, but hopefully with the proper diet, it will correct itself over time.
Just a suggestion:
I highly recommend, if you don't already have one, investing in a George Foreman grill. It drains the most fat from the foods you cook. I don't have any recipe suggestions that could be considered low fat, but using the grill will help drain the fat in any recipe you use.
you can make sweet potato fries, by cutting 'em salted and baked that could go with a chicken burger, with a little bit of oil you can sear both side of the skinless chicken breast then put it into an oven for a couple min then use whole grain burger buns top with salsa, lettuce, tomato, onion and pickles instead of mayo and you have healthy low fat burger and fries ^_^
Sorry to hear about your health problem. I've had to also go on a low fat diet due to high cholesterol and I've found this website to be helpful
http://lowfatcooking.about.com/od/mealpl鈥?/a>
I've tried several of the recipes and all were good so far.
One really easy and cheap one is simple pasta. Cook the noodles al dente with a teeny bit of olive oil and salt in the water while you're boiling them. Once they're done, mix them with some pasta sauce and as many Italian style herbs as you desire. I like it with oregano and a bit of red pepper flakes, but you have to be careful with the pepper flakes or it will end up way spicier than you intended. Serve it with a spinach salad or some steamed broccoli and you have a really good and healthy meal. And it won't take more than 20 minutes or so. (Most of that time is spent waiting for the water to boil.) Oh, and when I say steamed broccoli, I really mean microwaved. :)
As a rule, you're probably going to want lots of ';steamed'; veggies. Just don't add butter! Grill your chicken to keep it low fat. I have a small George Foreman Grill that's great- really easy to use and it only cost me about $20. To season the chicken, you can add some barbecue sauce or just sprinkle it generously with lemon pepper before you cook it. Those are my two staples for cooking chicken. Then I'll eat it with rice and a veggie- broccoli, green beans, peas, asparagus, or whatever else sounds tasty.
I know that sometimes I have a ridiculous craving for fat. If I just can't resist I'll take a little bit of olive oil (a tablespoon or so) and put spices in it (oregano, sea salt, thyme, etc.) and dip french bread in it. It's absolutely delicious, and it curbs my craving perfectly. I don't know how restricted your fat intake has to be, but olive oil is a healthy fat, so it might be an acceptable splurge. Maybe check with your doctor.
So, veggies are great and grilling is great. Also, you might switch to soy milk to avoid that extra dairy. Best of luck!
I'm sorry to hear about the reason behind your diet change! However, I think you can probably have a very successful and even enjoyable new diet. Can I make a guess or assumption? If you're anything like me, the reason you used to eat unhealthy food is that it tastes good, and you didn't think healthy food could taste as good. Right? Wrong!
It's all about the seasonings. Meat can take on a plethora of flavors if your kitchen is well stocked! I love marinading chicken (boneless skinless chicken breasts are available at pretty much every supermarket or Costco anywhere in the States, for very reasonable prices), and you can even freeze marinated chicken to use later. Stock up on spices, vinegars and olive oil, and try mixing and matching flavors. If you're not sure of a spice, just close your eyes, take a whiff and then smell other things to see how they smell together. If they smell good together, they'll probably taste good together!
Don't be afraid to stir fry veggies and season them too! Broccoli takes on a whole new meaning when you fry it with roasted garlic, snow peas are great with lemon pepper, shredded carrots and yellow raisins with just a pinch of brown sugar; stay away from oils when frying veggies, instead try frying them in a tablespoon of white vinegar. You'll be surprised how great they taste, and how crunchy and satisfying they are!
I know from experience that trying to minimize a specific component in the diet can be pretty difficult.
If you truly want to eat low-fat (but are not concerned about other things like sodium or calories), pick up copies of both of Dean Ornish's cookbooks from ten years ago. Start with ';Everyday Cooking with Dr. Dean Ornish,'; because it was specifically designed with simpler (but tasty and possibly gourmet) recipes. (Source link #1, from Amazon.)
Ornish's research in the 1990s showed that eating a very low-fat diet could factually reverse heart disease, and he began promoting it as a way of life: under 10% of calories from fat, a number that's only half of what the American Heart Association allowed, and is significantly lower than most people eat.
To get there, he recommended becoming vegetarian, because eating meat and dairy made it too difficult to stay under the 10% of calories from fat threshold. This, in turn, led to rethinking a lot of how cooking normally works: not adding 1-2 tablespoons of oil to every pan to make cooking easier, not using cheese or cream to create richness, and so on.
But that book succeeds on many levels, with great recipes like fat-free cornbread, spiced pumpkin bars, and even a simple hummus recipe you can make with a stick blender and a can of chickpeas in about 35 seconds. His earlier book, ';Eat More, Weigh Less,'; (source link #2, from Amazon.com) advocates the same philosophy, but its 250 recipes were intended to be ';gourmet'; to prove that this food would be tasty. Those recipes are tasty, but they're also complicated and take a while to prepare. The recipes in ';Everyday Cooking'; are significantly easier.
More importantly, both books discuss the IDEAS behind extremely low-fat cooking and help you learn how to modify recipes on your own.
Your question says you're trying to eliminate as much dietary fat as possible, and that's very much the Ornish plan. Even without adding any fat to your cooking, there's still enough natural fats in the foods you eat to meet all your body's needs. It's all but impossible to completely eliminate fats in the diet.
On the other hand, simple supermarket terms like ';low fat'; may not be low enough in fat for your needs. You're going to have to read labels, and probably use software to track what you eat to get a better handle on it. You'll be shocked at how much fat you'll find in white bread, or regular canned soup (and the sodium!), or nuts, and in most convenience foods.
You're not just trying to reduce calories, you're trying to ELIMINATE added fat. The oven fries recipe noted above? That's fine, but Ornish discusses how to make it without even the ';teaspoon or two'; of oil. It's really an entirely different philosophy of cooking, one that I followed for several years, and I never found a better resource for how to UNDERSTAND it than the Ornish books. Highly recommended.
And best of luck. There's a lot of tasty food ahead of you, but you'll have to learn about it.
i'd start out by checking out jennycraig.com. it's free to sign up to access their recipe database, and their meals tend to be low-fat and meet the criteria you've listed here. for example: this grilled chicken %26amp; pineapple recipe is quick and easy.
Grilled Chicken and Pineapple
* Time: Prep - 5 minutes | Cook - 15 minutes | Yield - 1 x 5 servings
Ingredients
1 can (20oz.) DOLE庐 sliced pineapple
2 Tbls lemon juice
1 Tbl vegetable oil
2 tsps dried oregano leaves, crushed
1 tsp garlic powder
5 boneless chicken breast halves
Directions
1. Combine undrained pineapple, lemon juice, oil, oregano and garlic powder in large shallow, non-metalic dish. Add chicken, turning to coat all sides. Cover and marinate 15 minutes in refrigerator.
2. Grill or broil chicken and pineapple, brushing occasionally with reserved marinade, 10-15 minutes on each side or until chicken is no longer pink in center and pineapple is golden brown. Discard any remaining marinade.
Makes 5 servings.
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