Weight Loss Cooking - Baked Snapper with Fennel and Carrots

• 1 pound fresh or frozen snapper fillets or other white fish, skinned (about ½ inch thick)
• 1 tablespoon vegetable or olive oil
• 1 cup fennel bulb, sliced
• 1/2 cup onion, chopped
• 1/2 cup carrot, peeled and chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh dill, snipped (or 1 teaspoon dried dill)
• 1/4 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 1/4 cup dry white wine or water
• Fresh dill for garnish (optional)
  
  Preheat oven to 450 degrees.
  Thaw fish, if frozen.
  Rinse fish then pat dry with a paper towel.
  Heat oil in a large skillet over medium-high heat.
  Add fennel, onion, carrot and garlic then stir-fry for 5 to 6 minutes or until vegetables are tender and slightly browned.
  Remove skillet from heat then stir in dill, salt, pepper and wine.
  Place 1 cup of the vegetable mixture in a 2 quart square baking dish.
  Place fish on top of vegetables then add remaining vegetables from skillet on top of fish.
  Bake fish uncovered for 5 to 6 or until fish flakes easily with a fork.
  Divide fish and vegetables evenly on 4 plates and serve garnished with fresh dill.
  
  Makes 4 servings.
  
  Calories 188, Fat 5 g, Cholesterol 42 mg, Sodium 237 mg, Carbohydrates 6 g, Fiber 2 g.
  Points 4.
  
  
  Extracted from Low Fat Good Cooking

Fat Free Sugar Free - Pumpkin Fluff Pie

Pumpkin Fluff Pie
 

Servings - 4
Estimated POINTS Value Per Serving - 1
Course - Desserts

Ingredients

15 oz Canned Pumpkin
1 Cup Cool Whip Free Whipped Topping
4 Serving Fat Free Sugar Free Instant Vanilla Pudding and Pie Filling Mix
2 TBSP Pumpkin Pie Spice (Adjust to Your Taste)

Instructions

Mix all together and chill. Place in Graham Cracker pie crust, splenda, and lite butter.

Recipe by Peggy Stone

Fast Weight Loss Diets - Soybean Recipes

Zippy Soybean Casserole

2 1/3 cups cooked, drained soybeans
1 can tomatoes with chili peppers, (16 oz.)
1 drained can whole kernel corn, (16 oz.)
1/4 tsp crushed basil leaves
1/8 tsp pepper
1 cup chopped green pepper
1 tbsp margarine
2 tbsp flour
1 tsp garlic powder
1 cup soft whole wheat bread crumbs
2 oz shredded cheddar cheese

Preheat oven to 375 degrees F. Arrange beans and corn in alternate layers in a 2-quart baking dish. Mash tomatoes with a fork; save 2 tablespoons tomato juice. Mix flour and seasonings and stir into the tomato juice. Stir flour mixture into tomatoes and add green pepper. Heat until mixture comes to a boil. Pour hot sauce over vegetables. Mix bread crumbs, cheese and margarine; sprinkle over vegetables. Bake about 20 minutes until browned.

(334 calories per serving) 1 serving=1 Vegetable exchange 2 Bread exchanges 1 1/2 Lean Meat exchanges 2 Fat exchanges.

Source - Recipes EU

Fat Free Salad - Marinated Vegetable Salad.

Marinated Vegetable Salad

You can add corn, diced avocado, or radishes...whatever you like!

1 C diced tomatoes
1 C diced zucchini
1/2 C thinly sliced green onion
2 tablespoons chopped, pickeled jalapenos
1 (15 oz) can black beans, drained and rinsed
1/2 C bottled salsa
3 tablespoons fresh lime juice
1/2 C chopped cilantro
1/4 teaspoon freshly ground black pepper
2 C torn romaine lettuce

Combine first 6 ingredients in a large bowl. Combine salsa and juice, stirring with a whisk. Pour dressing over tomato mixture. Cover and chill 1 hour.

Add cilantro and pepper to the bowl, toss gently.  Serve over lettuce.

Adapted from a cooking light recipe

Mexicali Snack Mix - Low Fat Good Cooking

Mexicali Snack Mix

1 tablespoon margarine
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon garlic powder
2 cups reduced-fat cheese crackers
2 cups small pretzels
1/3 cup cashews
1/2 cup seedless raisins

In a 300 degree oven, melt margarine in 13 x 9 x 2-inch baking pan. Remove from oven; stir in chili powder, cumin, and garlic powder. Add cheese crackers, pretzels, and cashews; toss until well coated with margarine mixture.

Bake for 15 minutes, stirring twice; remove from oven.
Stir in raisins; spread on paper towels to cool.
 

Makes 5 cups.
 

Calories 138, Fat 4 g, Chol 0 mg, Sodium 370 mg, Fiber 1 g. Points 3.

Almond Apple Crisp & Yogurt Topping - Fast Weight Loss Diets Recipe

Almond Apple Crisp 3 (2.8) points

Serving Size - 6
Categories - Desserts

1 Tablespoon Water
1 Teaspoon Almond Extract
6 Cups Sliced Unpeeled Tart Eating Apples (about 4 medium)
1/2 Cup Coarsely Crushed Zwieback Crumbs
2 Tablespoons All Purpose Flour
2 Tablespoons SPLENDA® No Calorie Sweetener
2 Tablespoons Chopped Almonds
1/2 Teaspoon Ground Cinnamon
3 Tablespoons Reduced Fat Margarine

Yogurt Topping (Recipe Follows)

1/2 Cup Plain Non-fat Yogurt
1/8 Teaspoon Almond Extract
1 Teaspoon SPLENDA® No Calorie Sweetener

Heat oven to 375º. Mix water and almond extract; toss with apples in 1 1/2-quart casserole sprayed with nonstick cooking spray. Mix remaining ingredients except Yogurt Topping until crumbly; sprinkle over apples.

Bake until top is golden brown and apples are tender, about 30 minutes. Serve warm with Yogurt Topping.

YOGURT TOPPING:

Mix all ingredients.

 - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 150 Calories; 5g Fat (30.7% calories from fat); 3g Protein; 24g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 94mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Fruit; 0 Non-Fat Milk; 1 Fat.

Exported from MasterCook

Less Sleep = Less Weight Loss - Fat Loss Tips

When was the last time you got the recommended eight hours of sleep? Do you have difficulty falling asleep or staying asleep? May be the demands of your life and work make it nearly impossible to get more than several hours of sleep. Whatever the case, it may surprise you to learn that your lack of sleep may be affecting your ability to lose weight and keep it off.

According to recent studies published in the Journal of the American Medical Association and Lancet, sleep deprivation can negatively influence the stress hormone called cortisol. The result? If you aren't getting adequate sleep, you may find you're hungry even after eating a sufficient amount of food. In addition to affecting appetite control, sleep loss can also interfere with carbohydrate metabolism (the process of breaking down carbs). This leads to an increase in blood glucose levels, causing insulin to be released, which can lead to weight gain and increased fat storage. Fortunately, you can prevent these problems - and potentially jump-start weight loss or overcome a weight stall - by taking the following precautions to help you get a good night's sleep:

1> Reserve your bed for sleeping and sex only - bill paying, watching TV, and other sleep-robbing activities should be conducted elsewhere.

2> Don't go to bed hungry. Enjoy a light snack, like a low-fat cheese stick or a slice of lean deli meat before bedtime.

3> Refrain from exercise three hours before bedtime, since exercise releases the hormone epinephrine, which can make you more alert. But log in some time during the day, which may improve your ability to sleep.

4> Don't drink caffeine (a stimulant) within several hours of retiring to bed. Alcohol should also be avoided within hours of bed time as it can cause early awakening. And, of course, if you still smoke, quit.

5> If you typically have trouble sleeping at night, avoid napping during the day.

6> If you've been trying to fall asleep for more than 30 minutes, get out of bed and do something relaxing (take a bath, read a magazine, record your thoughts in a journal) until you feel sleepy.

7> Make sure your environment is conducive to sleeping (comfortable light, sound, and temperature).

8> Be consistent about the time you go to bed and what time you wake up each day - even on weekends!

South Beach Diet

Low Fat Good Cooking - Low Fat Crockpot Colorful Chicken Stew

Low Fat Crockpot Colorful Chicken Stew

1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2-inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low-sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. Sugar
1 tsp. chili powder
1/4 teaspoon pepper
1 tablespoon cornstarch
2 cup cold water

In a 4-6 quart crockpot, combine the first 12 ingredients.  In a small
bowl, combine cornstarch and water until smooth. Stir into chicken
mixture. Cover and cook on LOW for 8 to 10 hours or until vegetables
are tender.

Makes 6 servings

Calories 123 Fat 1 g Carbs 16 g Protein 11g Sodium 209 mg Fiber 3 g 2 Points

Low Fat Recipe from Richard Lee Holbert

Low Fat Foods - Oriental Green Beans.

Oriental Green Beans
(1 WW Point per serving, 6 servings)

1.5 LBS Green Beans, Trimmed
3 Tablespoons Soy Sauce
1 Teaspoon Granulated Sugar
1 Tablespoon Oriental Sesame Oil
6 Garlic Cloves, Minced

1. In a large pot of rapidly boiling water, cook green beans until just tender, 4-5 minutes.
2. While beans are cooking, combine soy sauce, oil, and sugar, set aside.
3. Drain beans; set aside.
4. Spray wok or 10" skillet with nonstick cooking spray; place over.
medium high heat. Add garlic; cook, stirring constantly, until softened,
20-30 seconds. Add green beans; cook, stirring and turning constantly,
until well coated, about 2 minutes.
5. Add soy sauce mixture; continue to stir and turn until most of the liquid is absorbed, 1-2 minutes.

Nutrition Information: 68 calories, 2.4 grams of fat, 4 grams of fiber

Hint: I add a bunch of fresh mushrooms in with the green beans at the wok stage. They help soak up the liquid and are super delicious.

Fat Free Recipes - Four Grain Tomato Soup...!!!

Four Grain Tomato Soup

This soup is based on a recipe by Nava Atlas from her book Soups For All Seasons.

2 Cups Canned Diced Tomatoes w/ Juice
1 Teaspoon each Onion Powder and Dill
2 Tablespoons each Barley, Brown Rice, Millet, and Bulgur Wheat
1/2 Teaspoon each Garlic Powder, Basil, and Salt
1 or 2 Carrots, Chopped
1 Onion, Chopped
1 Stalk Celery, Chopped
3 Cups of Water

In a medium saucepan, sauté the vegetables in a bit of water over medium heat until soft - 5 to 10 minutes.
Add remaining ingredients and bring to a boil. Reduce heat to minimum, cover, and simmer for about an
hour until grains are tender [pot barley takes the longest to cook].
You may need to add some extra water toward the end of the cooking time.

Serves 2.

Posted by Shona to the McDougall Board