«Gold Standard of Thin Janice Rowland & Kathleen Rowland Copyright 2012 Petals in the Gazebo Press, Kathleen Rowland Cover Art Copyright 2012 Mariya ...»
Slowly add the olive oil to emulsify. Place the turkey breast in a shallow dish just large enough to hold it. Pour the tomato purée over it and turn to cover both sides.
Cover the dish and refrigerate at least 4 hours, preferably overnight. If you don’t want to bother with buying all the ingredients for the puree, you can purchase a jar.
There are two ways to cook this. The first is the covered grill method. If you want to cook it in the oven, skip this paragraph and jump to the next one. Heat a covered grill on medium-low heat. Remove turkey from dish and brush off excess marinade. Grill turkey until done, about 40 minutes, depending on thickness. Turn every 10 minutes and baste with the tomato purée. Let rest, covered loosely, for 15 minutes before carving and serving. Note that if your turkey breast is very thick, you might want to pound it slightly thinner. Otherwise, increase the amount of time needed to cook. The internal temperature of poultry should be 180° F.
However, when any cooked food rests, there is carryover cooking time, meaning it continues to cook from its own heat to the desired doneness. Remove turkey breast from the grill when an instant-read thermometer registers 165°. Cover it with foil and, after the 15 minutes resting time, it will be completely cooked and very moist.
The turkey breast can be baked in a 325 degree oven for about an hour and a half or 20 minutes per pound. The low temperature of 325 degrees is ideal for poultry.
Slice and serve warm sun-dried tomato turkey on top of spring greens and sprinkle with low-fat feta cheese, grapes, chopped walnuts, and vinaigrette dressing.
The quantity for this 150-calorie-per-serving recipe is perfect for a crowd. Chili is delicious with cornbread, and a golden girl can have 100 calories worth with a green salad.
3 cups chopped yellow onion 1 1/4 lb. extra lean ground turkey or lean turkey sausage 3 cups diced tomatoes or 1 can (28-oz.) fire-roasted diced tomatoes, undrained 1 1/2 cup dry pinto beans, cooked, or 1 can (15 oz.), rinsed and drained 1 1/2 cups dry black beans, cooked, or 1 can (15 oz.), rinsed and drained 1 cup fat-free chicken broth 2 T. minced garlic 2 T. chili powder 1 T. chopped fresh or dried oregano 1 tsp. ground cumin 1 tsp. ground mustard 1/2 cup sliced black olives 1/2 cup chopped scallions or chopped fresh cilantro Coat a large Dutch oven with cooking spray. Add onion and sauté over medium heat until soft and brown. Add turkey and cook, breaking up meat with a spoon, about 6 minutes. Add tomatoes, beans, broth, and spices (I go easier on the garlic, often omitting it entirely because my husband doesn’t like garlic). Bring to a boil and then reduce heat, cover, and simmer 20 minutes. Top with olives and scallions before serving.
Are you in the mood for a crunchy snack but don’t want it to be potato chips? You can add spices to chickpeas and roast them in the oven until they’re crunchy.
Heat the oven to 350 degrees. Toss ingredients together in a bowl. If you like your snacks super spicy hot, add 1 tablespoon each of Cajun and chili powder. Pour onto a baking sheet lined with aluminum foil. Bake until crunchy, about 45 minutes. Check frequently and mix. Eat as a snack or sprinkle on a green salad with sliced tomatoes. This recipe makes about a cup, which contains 270 calories.
Half a cup is a satisfying snack of 140 calories, perfect with a sugar-free iced tea.
If you love peanut butter, this spread is tastier and better for you. It’s just 60 calories for a 2 tablespoon serving, the perfect amount to spread on an apple.
1 T. peanut butter 1 slice Ryvita Fruit Crunch (crisp-bread) ½ T. honey ½ cup chopped strawberries Think of this as a gourmet version of the classic PB & J. Spread 1 tablespoon of peanut butter on a slice of Ryvita Fruit Crunch, a British Sweet crisp-bread made with fruit, oats and honey, or use 4 Triscuits. Drizzle with 1/2 tablespoon honey and top with sliced strawberries.
1 regular-size bag of 94% fat-free popcorn, popped 1 6-oz package raw trail mix A small change can get big results! In a bowl, mix popped corn with trail mix and measure into half-cup amounts to fill eight snack bags. The bag of popcorn (260 calories) mixed with fruit and nut trail mix (130 calories) totals 390; divided eight ways, an individual snack bag is 48 calories. My goodness, we could have two or three at one sitting!
½ cup part-skim ricotta cheese ¼ tsp. grated lemon peel ¼ tsp. vanilla extract 1 packet sugar substitute Mix together the ricotta, lemon peel, vanilla extract, and sugar substitute. Serve chilled.
1 can sugar-free root beer ¼ cup fat free milk Ice cubes Pour the milk over ice cubes and then the root beer so that it froths just a bit. It really does taste like a root beer float, and calories are almost negligible.
½ cup fat-free yogurt ½ cup fat-free milk 4 ice cubes ½ cup fruit of any kind 1 packet sugar substitute or 1 T. honey According to a recent study in the Journal of Periodontology, two ounces of yogurt a day protects us from gum disease. Yogurt’s “good” bacteria helps fight germs of the mouth.
Place ingredients in a blender and blend until frothy. Bananas, strawberries, cranberries, peaches, orange sections, raspberries, blueberries and banana are all highly nutritious. Keep berries in your freezer, already frozen for a chilled blend.
Does hot weather make you want to grab a fast-and-frosty, something like a Creamsicle?
Float down memory lane with a 200-calorie shake containing enough protein for a lunch.
2 cups plain fat-free yogurt which can be previously frozen 3/4 cup fat-free milk 1 T. vanilla flavoring 2 artificial sweetener packets 1/2 cup orange juice concentrate, frozen Some like to add 2 T. ground flaxseed, wheat germ or fiber supplement, but this is entirely optional. Put everything in a blender with a handful of ice cubes. Make it extra pretty by giving it a squirt of fat-free Reddi-wip and garnish with orange slices.
Sure, there’s nothing like French fries, particularly with a coca-cola! I dare you to try these Baked Sweet Potato Fries at 130 calories per serving.
Preheat oven to 450 degrees. Halve sweet potatoes lengthwise and cut each half into long spears. Place on baking sheet, toss with olive oil, spread out potato spears on one layer. Combine brown sugar with salt and pepper, and then sprinkle over potatoes. Bake 15 minutes, turn, and bake another 5 – 10 minutes until lightly browned. Serve hot.
1/3 cup dry whole-wheat angel hair pasta ½ cup frozen peas Butter spray 1 zucchini ½ cup cherry tomatoes ¼ cup parmesan cheese Pinch of basil ¼ cup walnut pieces This is one of Janice’s favorite recipes. Make the pasta according to package directions, but two minutes before the pasta is done, add the peas. Drain. Season zucchini with a little sea salt. Spray a skillet; add zucchini and sauté for additional two minutes. Add cherry tomatoes and sauté until skins are slightly blistered and the tomatoes are heated all the way through. Add basil to skillet. Add pasta and peas to skillet and toss with cheese before serving.
If you like macaroni and cheese, this is a lower calorie variation.
2 oz. whole-wheat pasta 1 1/4 cups frozen broccoli ¼ clove garlic 1 medium fresh tomato 1/4 tsp. dried oregano 1/4 tsp. dried or fresh parsley 1/4 tsp. black pepper 1 1/2 oz. low-fat shredded cheddar cheese 1/2 small onion 1 tsp. olive oil Preheat oven to 350 degrees. Prepare pasta according to box instructions, drain and set aside. Coat a small to medium ovenproof casserole with cooking spray and set aside. In a bowl, microwave frozen broccoli for 2-3 minutes; stir and cook for one minute more. Let stand one minute and drain. Mince garlic and dice tomatoes and onion.
Heat oil in a medium-sized nonstick skillet over medium-high heat and sauté onion for about 2-3 minutes; then add garlic and sauté for about 1 more minute.
Lower temperature to medium; add tomatoes, oregano, parsley and black pepper.
Continue cooking, stirring occasionally for about 5-7 minutes. Add cooked pasta and broccoli to skillet and stir to heat through, 1-2 minutes.
Place mixture in casserole dish, sprinkle with cheese and bake for 8-10 minutes and serve. A green salad with 2/3 cup fresh diced pineapple is a refreshing accompaniment.
In addition to a host of vitamins and minerals, eggplant also contains important phytonutrients, many of which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such as caffeic and chlorogenic acid, and flavonoids, such as nasunin, found in the eggplant’s skin. Scientists call this a brain food. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage.
Prepare pasta according to box instructions; drain and set aside. Rinse and chop green onion and tomato; mince garlic and set aside. Peel and cut eggplant into bite-sized pieces. Heat oil over medium heat in a nonstick pan and sauté garlic for about 1 minute, then add eggplant and tomatoes; lower heat to medium low and continue cooking for about 8-10 minutes more, until eggplant is soft. Add parsley, black pepper and onion with cooked pasta to pan and heat thoroughly, about 1-2 minutes. Top with shredded cheese and serve.
Bulgur is man’s oldest use of wheat. Its high fiber gives it a high satiety value with low calories, and it can be used in place of rice in any recipe. Lentils are another early crop, domesticated since Neolithic times. Colors have a wide range within this 26% protein bean.
Rinse and chop bell pepper, onion and parsley; set aside. In a medium saucepan, bring water and lentils to a boil, reduce heat, and simmer for about 15-20 minutes, covered. Stir in bulgur wheat and black pepper; continue to simmer, uncovered, until lentils are tender and water is absorbed, about 15 minutes. In a nonstick skillet, heat oil over medium-high heat and sauté onion and bell pepper until soft, about 4-5 minutes. Stir onion and pepper into lentil-bulgur mixture, sprinkle with fresh parsley and serve.
Serve this stew with a mixed green salad, dressed with low-calorie dressing, cherry tomatoes and grapes.
Egg whites, full of protein, are the central ingredient in this omelet title holder. Cheese is a dangerously high-calorie component of most omelets, but this one uses a low-calorie wedge of
Laughing Cow. Here is a recipe for a very filling 226-calorie omelet:
Coat a nonstick saute pan with cooking spray. Place over medium-high heat and add broccoli, onion, and carrot. Saute until vegetables are tender. Beat egg whites and the egg with a whisk until foamy. Add Mrs. Dash. Pour eggs over vegetables, cover and cook until eggs are set. Crumble cheese over omelet and then sprinkle refried beans on top. Turn and fold omelet, cooking 2 minutes longer. Stuff with bean sprouts.
Spinach and Tofu Pasta—1 serving
Tofu contains protein and is a low-calorie filler-upper. This Italian-style recipe does not contain traditional sauce. If you can’t eat pasta without it, use low-sodium tomato sauce with Italian seasonings and a bit of garlic because it isn’t homogenized with oil. Or, slice a fresh tomato and put it on top.
Cook pasta according to box directions. Microwave spinach and drain. Heat oil in a non-stick pan, adding tofu and cooking until golden brown. Add spinach and seasonings, stirring for about five minutes. Serve over pasta. This recipe is courtesy of Reba Studebaker, legs model.
2/3 cup liquid egg substitute 1/4 tsp. garlic powder 1/4 tsp. dried oregano 2 cups fresh spinach 1/2 T. olive oil 4 tomato slices 3 oz. low-fat feta cheese, crumbled Preheat broiler. In a small bowl, whisk liquid eggs with garlic powder and oregano and set aside. Heat an ovenproof skillet with the oil over medium heat and sauté spinach for 1 to 2 minutes until spinach wilts. Add egg mixture to skillet, top with tomato slices and feta cheese. Cook on low-medium heat until eggs are almost set, about 3 to 4 minutes. Place skillet in broiler, about 5-6 inches from the heat, for about 1-2 minutes until top is set and cheese begins to brown.
Preheat oven to 400 degrees. In a small bowl, beat eggs and egg whites lightly.
Chop jalapeño pepper, tomato and green onion; set aside. In nonstick skillet coated lightly with cooking spray, sauté onions, tomato and jalapeno pepper for 2minutes, add eggs and bake about five minutes until set. Remove from oven and turn on the broiler. Sprinkle with shredded cheese and put under the broiler for a couple of minutes until slightly browned. Cut into eight wedges. Two wedges make one low-calorie serving.