Most people will agree that cooking for yourself is healthier than eating out. However, when you’re on a diet, it can be difficult to find recipes that are healthy. Many are laden with high-fat items, and “convenience” recipes are often made from processed or fattening foods.
Going on a diet doesn’t mean you have to give up your favorite home cooking. You can modify existing recipes simply by replacing high-fat foods with their lower-calorie counterparts. For example, whole milk can be replaced with skim, cheese can be replaced with low-fat or part-skim cheeses, and butter can be replaced with lower-calorie spreads.
There are many low-fat or diet recipe books available in bookstores and on amazon.com. In addition, recipe websites such as allrecipes.com have a database of thousands of recipes, easily arranged into categories such as “Healthy Eating” and “Low-Fat Meals.”
In addition, if you are on a particular diet, such as Weight Watchers or the South Beach Diet, many times these companies provide recipe books or recipes that cater specifically to the type of diet you’re on. Resources such as these make finding diet recipes simple.
The following recipes are healthy options for those who are watching their weight:
Mediterranean Chicken
3/4 cup bottled chunky salsa
1/3 cup diced plum tomato
1/3 cup diced zucchini
2 tablespoons chopped ripe olives
2 teaspoons capers
4 (4-ounce) skinned, boned chicken breast halves
2 tablespoons Italian-seasoned breadcrumbs
2 teaspoons olive oil
2 tablespoons water
Black and green olives (optional)
Combine the first 5 ingredients in a bowl, and set aside.
Sprinkle chicken with breadcrumbs. Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken, and cook 2 minutes on each side or until browned. Reduce heat to low; add water. Cover and cook 8 minutes or until chicken is done. Serve with salsa mixture; garnish with black and green olives, if desired.
Yield: 4 servings (serving size: 1 chicken breast half and 1/3 cup sauce)
CALORIES 179(22% from fat); FAT 4.4g
Black Bean Rice Salad
1 package frozen rice pilaf with vegetables
1 can black beans, rinsed and drained
3 T reduced-fat olive oil vinaigrette
1 T lemon juice
¼ tsp salt and hot sauce
1/8 tsp pepper
cilantro
Cook rice pilaf according to directions on package. Transfer to a large bowl. Add beans and remaining ingredients and mix well. Cover and chill for 30 minutes.
1 cup: 205 cal
Cajun Shrimp and Pasta
4 oz uncooked vermicelli
2 T butter or margarine
_ cup chopped Vidalia onion
1 lb peeled deveined shrimp
1 _ tsp Cajun seasoning
¼ cup water
Cook pasta according to directions on package; drain.
While pasta cooks, heat butter in a large nonstick skillet over medium high heat, stirring until butter melts. Add onion and cook, stirring constantly, for 3 minutes. Add shrimp and Cajun seasoning; cook 3 minutes or until shrimp are done, stirring constantly. Remove from heat.
Divide pasta evenly among 4 shallow bowls and spoon shrimp mixture over pasta. Add water to pan dripping and cook over high heat 30 seconds, pour evenly over each serving.
1 serving: 232 calories
Marinated Mushroom Salad
1 pound small mushrooms
1 cup fat-free balsamic vinegar
¼ c fresh chives
1 T minced fresh thyme
1 garlic clove, minced
¼ tsp pepper
Combine all ingredients in a large Ziploc bag or Tupperware container (with a lid) and shake well. Marinate in fridge for 8 hours and serve.
50 calories/ _ cup serving