OCEANS OF FUN, HEALTH AND HAPPINESS FOR THE NEW YEAR
Now we have made it through Thanksgiving, Christmas, and the New Year celebrations; it is time to eat better and feel better. Whatever recipes you are using, be sure to substitute ingredients where necessary to reduce sodium, fat, cholesterol, sugar, and calories.
When you’re trying to eat healthy and lose a few pounds, it’s always good to know what you can eat, in large quantities, that’s tasty. You can make a big pot of Vegetable Soup or Vegetable Chili and keep it in the fridge for when you get hungry and need a snack. You can even satisfy a sweet tooth with healthy dessert recipe.
Removing the fat and salt from a recipe and keeping it tasty is not easy, but the recipes here do just that. The perfect way to kick-start a weight loss program for life is with the recipes below; they will help you go into the New Year with the figure you’ve always wanted!
MENU
Cornmeal Pancakes
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Potato Omelet
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Spinach Salad with Yogurt Poppy
Seed Dressing
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Al Dente Fresh Steamed Vegetables
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Limey Chicken
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Honey Banana Sauté
CORNMEAL PANCAKES
Preparation time: 12 minutes
Cooking time: 10 minutes
Serves: 8
1-1/2 cups cornmeal
1 cup pastry flour
2 tsp. fructose
1/2 tsp. baking soda
2 Tblsp. no sodium baking powder
2 cups plain nonfat yogurt
1/2 cup nonfat skim milk
1/2 cup fat-free egg substitute
Vegetable Cooking Spray
Topping:
1/2 cup nonfat yogurt
1 cup pure fruit jelly spread
Mix together the first five ingredients. Combine and add next three ingredients, stirring with a wooden spoon until just mixed. Batter will be thick. Pour 1/3 cup batter on hot nonstick griddle or frying pan, coat with vegetable spray if necessary. Serve with plain yogurt and pure fruit jelly spread.
Nutrient content per serving:
Calories…………..272
Protein……………9 g
Carbohydrates….56 g
Fat…………………0.8 g
Fiber-dietary……1.7 g
Cholesterol…………1.5 mg
Sodium…………….135 mg
Potassium ………345 mg
Iron ………………..2.1 mg
Calcium…………..166 mg
3% calories from fat.
Food exchange: 0.4 Milk, 2.0 bread, 0.1 meat
POTATO OMELET
Preparation time: 15 minutes
Cooking time:10 – 15 minutes
Serves: 2
Vegetable Spray
1 cup cubed boiled potatoes
1/2 cup diced boiled onions
1 cup fat-free egg substitute
2 tsp. dried dill weed
1 tsp. black pepper
Coat a small frying pan with vegetable cooking spray. Sauté potatoes and onions, on all sides, until golden brown. Shake the egg substitute with dill weed and pepper; pour over potatoes and onions. Cover and cook on low heat until set.
Cut in half and serve with tomato and cumber slices sprinkled with pepper and whole wheat toast; or wish fresh tomato salsa.
Nutrient content per serving:
Calories…………..193
Protein……………13 g
Carbohydrates…. 33 g
Fat…………………1.0 g
Fiber-dietary……2.7 g
Cholesterol…………0 mg
Sodium…………….169 mg
Potassium ………611 mg
Iron ………………..1.0 mg
Calcium…………..33 mg
5% calories from fat.
Food exchanges: 0.5 Veg., 1.7 bread, 1.2 meat
Note: 2 egg whites or 1/4 cup fat-free egg = 1 whole egg
SPINACH SALAD WITH YOGURT POPPY SEED DRESSING
Preparation time: 15 minutes
Serves: 4
Salad:
1 orange
1/4 lb. Spinach leaves, washed and trimmed (5 cups)
1/2 cup sliced water chestnuts
2 Tblsp. thinly sliced green onions
Yogurt Poppy Seed Dressing:
3 Tblsp. plain nonfat yogurt
2 Tblsp. nonfat mayonnaise
1 tsp. fresh lemon juice
1 Tblsp. honey
1 tsp. grated orange rind
1 tsp. poppy seeds, toasted
Peel, seed and section the orange. Place spinach leaves on serving platter. Arrange orange sections in a circular pattern on spinach. Combine water chestnuts and green onions. Place in center of salad. Top with dressing.
Nutrient content per serving:
Calories…………..72
Protein……………2 g
Carbohydrates…. 16 g
Fat…………………0.8 g
Fiber-dietary……1.6 g
Cholesterol…………0.2 mg
Sodium…………….96 mg
Potassium ………355 mg
Iron ………………..1.0 mg
Calcium…………..87 mg
9% calories from fat.
Food exchanges: 0.8 Veg., 0.2 fruit
AL DENTE FRESH VETETABLES
Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 8
Water
Dash of Tabasco
2 cups broccoli florets
2 cups chopped carrots
2 cups shredded red cabbage
1 cup sliced onions
1 cup julienned green bell pepper
1/4 cup vegetable stock
Freshly ground black pepper
Put enough water in saucepan to steam vegetables. Add Tabasco. Bring water to boil and add carrots. A couple of minutes later add broccoli; 3 minutes later add cabbage and steam until tender, Set aside. Simmer onions and pepper in a little vegetable stock until softened; add pepper to taste. Drain carrots, broccoli and cabbage and add onions and green pepper. Sprinkle with pepper.
Note: I like to squeeze fresh lemon juice over all the vegetables, or sprinkle with a little Balsamic vinegar, or add 2 Tblsp. of nonfat yogurt and toss.
Nutrient content per serving:
Calories…………..89
Protein……………5 g
Carbohydrates…. 19 g
Fat……………….…0.6 g
Fiber-dietary……6.6 g
Cholesterol…………0 mg
Sodium…………….107 mg
Potassium ………586 mg
Iron ………………..1.6 mg
Calcium…………..90 mg
6% calories from fat.
Food exchanges: 3.2 Veg.
LIMEY CHICKEN
Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4
4 (4 oz) boneless, skinless chicken breasts
1/2 cup fresh lime juice
2 cloves garlic, minced
1-1/2 cup fresh sliced mushrooms
1 tsp. oregano
1 tsp. black pepper
Slice chicken into 1-inch strips. Pour over lime juice. Cook in a non-stick frying pan over medium-high heat; add garlic and mushrooms. Add oregano, and pepper. Cook until chicken is tender, about 12 -15 minutes.
Serve with rice, steamed baby carrots, and a crisp green salad.
Nutrient content per serving:
Calories…………..185
Protein……………32 g
Carbohydrates…. 6 g
Fat…………………3.7 g
Fiber-dietary……0.4 g
Cholesterol…………84 mg
Sodium…………….74 mg
Potassium ………385 mg
Iron ………………..1.5 mg
Calcium…………..28 mg
18% calories from fat.
Food exchanges: 0.2 veg., 0.2 fruit 4.3 meat
HONEY BANANA SAUTE
Preparation time: 5 minutes
Cooking time: 5 minutes
Serves: 6
3 Tblsp. rum
1/2 tsp. grated lemon rind
1 Tblsp. lemon juice
2 Tblsp. honey
1/8 tsp. nutmeg
3 bananas, split lengthwise and halved
Place all ingredients, except bananas, in a medium size saute pan. When heated through, add bananas and cook 2 to 3 minutes; spoon the honey sauce over the bananas. Serve immediately.
Editor’s Note: Capt. Jan Robinson is author of the Ship to Shore Cookbook Collection. She holds certificates from the Culinary Institute of America, The Ritz Cooking School, and the Cordon Bleu.
Available at your local marine or bookstore or website www.shiptoshoreINC.com or email CapJan@aol.com or call 1-800-338-6072. Mention All At Sea to receive your special discount
