[lightitup]

Post your recipes for a good diet main dish here.

[Twinkle]

1 point Vegetable Soup (WW recipe)
Large can chicken broth
I can diced tomatoes
Small head cabbage cut up
small onion chopped
1 clove garlic diced
2 large carrots cut up
1 medium potato cut up
fresh or frozen peas/string beans
fresh or dried basil (Tablespoon)
Salt & Pepper to taste

Simmer ingredients until vegetables are tender.
Note: This is a great soup to have when you are hungry between meals with 0 to 1 point...If you leave out the carrots and potatoes, this becomes a 0 point soup.

(I'm making a pot right now)

[DoubleA]

Try using ground turkey and chicken breasts. Turkey for meatballs, burgers-sloppy joes, chili. Chicken with bbq sauces, baked and put in a salad, wrapped up with light dressing and lettuce for a wrap.

[Twinkle]

WW Spicy Meatloaf With Herbs
Makes 4 Servings

2 teaspoons vegetable oil
1 cup finely chopped mushrooms
1 onion, finely chopped
2 tablespoons minced celery
2 tablespoons minced seeded green bell pepper
1 lb lean ground beef (I used turkey)
1/2 cup quick cooking oats
1 egg
2 tablespoons tomato paste
1 tablespoon Worchestershire sauce
3-4 garlic cloves, minced
1 teaspoon minced fresh rosemary, or
1/2 teaspoon dried leaves, crumbled
1 teaspoon minced fresh sage, or pinch
dried leaves
1 teaspoon minced fresh thyme, or 1/2 teaspoon
dried leaves
1/4 teaspoons hot red pepper sauce
1/4 cup tomato puree or tomato sauce,
diluted with 1/4 cup water (I substituted with ketchup)
Preheat oven to 350 degrees F; spray a 9" square
baking pan with nonstick cooking spray. In a large
nonstick skillet, heat the oil. Saute' the mushrooms,
onion, carrot, celery, and bell pepper until softened,
about 5 minutes.
In a large bowl, combine the sauteed vegetables, beef,
oats, egg, tomato paste, Worchestershire sauce, garlic,
rosemary, sage, thyme and pepper sauce.
Shape into a loaf about 7X5X2" and place in the pan.
Bake, basting with tomato puree after 30 minutes, until
cooked through, about 1 to 1-1/4 hours. Let stand about
10 minutes before slicing.
Per serving: 268 calories, 12 g fat, 5 g saturated fat,
114 mg cholesterol, 266 mg sodium, 16 g total carbohydrate,
3 g dietary fiber, 24 g Protein, 42 mg calcium.
Points per serving: 6

[savingstar]

WINTER MEATLOAF (Serves 4)
400g extra lean minced beef
100g breadcrumbs
1 onion, finely chopped
1 stick celery, finely chopped
1 tbs. tomato ketchup
2 size 3 eggs, beaten
Salt & pepper
Pinch of dried mixed herbs
400g potatoes
Black pepper
2 tsp. Horseradish sauce
Cabbage, sliced

Mix the mince with the breadcrumbs, onion, celery, ketchup, eggs, seasoning and herbs. Place in a very lightly oiled non-stick 450g-loaf tin. Press down well, cover with foil and bake at 180C/350F/Gas Mark 4 for an hour. Half an hour before it is ready, cook the potatoes, drain and mash well with some milk and black pepper and horseradish sauce. Quickly cook the cabbage and drain. Take meat loaf out of oven and serve sliced with the mashed potato and some spring cabbage. 350 calories, 9g fat, 118mg calcium, 4mg iron

[savingstar]

CHICKEN & VEGETABLE CASSEROLE
100g skinless chicken breast
1 celery stick, chopped
50g mushrooms, sliced
1 carrot, sliced
1/2 onion, sliced
Low fat cooking spray
150ml Chicken stock
Pinch of dried or fresh thyme
Salt & Pepper
100g new potatoes
Mint - optional
1 tbs. low fat fromage frais

Spray non-stick ovenproof pan with low fat cooking spray. Add chicken breast and brown each side. Add celery, mushrooms, carrots and onion and sauté for 3 minutes. Pour in chicken stock. Add thyme and salt & pepper to taste. Cover and bake in a medium oven for 35-40 minutes. Boil potatoes with the mint, drain. Remove casserole from oven, stir in the fromage frais and serve with the new potatoes. 400 calories, 4g fat, 84mg calcium, 2mg iron

[savingstar]

SALMON PARCEL
100g salmon fillet
Low fat cooking spray
Black pepper
Lemon juice
100g potatoes
1 spring onion diced
1 tbs. parsley finely chopped
Skimmed milk - dash
Courgettes or green vegetable of choice
2 tablespoons of frozen sweetcorn

Spray large piece of foil with low fat cooking spray and place the fish in the centre. Season with salt, freshly ground pepper, and a squeeze of lemon juice. Fold up the foil to make a loose parcel. Bake in the oven at 180c/350F Gas mark 4 for approximately 20 - 30 minutes or until the fish is cooked. While the fish is cooking boil 100g peeled potatoes and when cooked, drain and mash with the spring onion, parsley add a dash of skimmed milk. Steam the courgettes and sweetcorn together. Serve the cooked fish with the mashed potato and vegetables. 300 calories, 14g fat, 129mg calcium, 3mg iron

[savingstar]

THAI COD RISOTTO
100g fresh or frozen cod cooked and flaked
1/4 chopped onion
60g risotto rice
120ml vegetable stock
1-tsp. fish sauce
1 tsp. chopped fresh or dried coriander
Low fat cooking spray

Spray the bottom of a heavy-based pan with low fat cooking spray and add the onion. Once opaque add the rice and stir well. Add the fish sauce to the vegetable stock. Gradually add stock to the rice, stirring constantly until the stock has been absorbed before adding more. When all the stock is absorbed and the rice is cooked, add the flaked cod, stir for a few minutes until cod is heated through, season and serve with a green salad. 350 calories, 3g fat, 52mg calcium, 1mg iron

[savingstar]

Quick and easy dinner alternatives

FISH DISHES (For tasty meat and vegetarian dinners, click in the right-hand column)

MANDY'S STUFFED BAKED TROUT
1 medium fresh trout gutted and cleaned
100g boiled new potatoes
Carrots
Finely chopped tomato
Half a red and green pepper finely chopped
Half a finely chopped red onion
Some fresh coriander and or parsley leaves finely chopped
Freshly ground black pepper and salt
Lemon juice
Half a lemon

Mix all the finely chopped vegetables together with some black pepper and a pinch of salt. Set aside in a bowl. Take a sheet of foil big enough to lay the trout on and lay the same size piece of greaseproof paper on top. Brush the greaseproof paper with lemon juice. Lay the trout on the sheet and stuff with the vegetable mix. Brush the trout with lemon juice. Wrap up and twist each end of the paper in opposite directions. It will look a bit like a Christmas cracker. Bake at gas 7, 220oc for 20 minutes. Serve with a baked potato with some boiled carrots or vegetable of your choice. 300 calories, 7g fat, 110mg calcium, 5mg iron

[savingstar]

EGG CHIPS & BEANS
100g low fat oven chips
50g mushrooms
1 egg
100g baked beans
Low fat cooking spray

Cook oven chips according to instructions on pack. Wipe and cut mushrooms spray with low fat cooking spray and bake in the oven at the same time as chips. Just before the chips are ready, warm the beans in a pan and spray a non-stick frying pan with low fat cooking spray and fry the egg. Serve everything immediately. 350 calories, 13g fat, 103mg calcium, 4mg iron

[savingstar]

SPANISH OMELETTE
1/2 onion, finely chopped
1/2 green pepper, seeded and chopped
Low fat cooking spray
2 eggs, whisked in a bowl
100g boiled potato, cubed

Spray non-stick frying pan with low fat cooking spray and gently fry onions and green pepper until soft. Add cooked potato and cook for about a minute. Add salt and pepper into beaten eggs and pour into frying pan. Allow to cook till top looks cooked. Heat grill to high and finish omelette off under grill till the top is cooked. Turn out onto plate and serve with a green salad. 300 calories, 14g fat, 119mg calcium, 5mg iron

[Kerst]

Does anybody have tasty recipes for cooking with a food steamer ?

I recently got a food steamer and I like to vary and make special dishes like for example fish in a nice marinade. Have been looking for a cookbook but haven't found one yet.

[buffettchristmas]

I read this in Men's Health a while back and I still make it sometimes.

Chicken breast or chicken breast cutlets and beat them in a plastic bag so they are pretty flat.

put some garlic and olive oil in a pan

get some italian breadcrumbs and dip the chicken in it.

cook the chicken until cooked on both sides, and add a no sugar added marinara sauce. Until ready.

Separately cook some fresh baby spinach.

This has healthy veggies, lean chicken, and healthy fats in the olive oil.

I make this for lunch sometimes.

[Kerst]

This is a healthy version of BLIND FINCHES, all kids favorites !


500 gr/1 lbs ground beef
1 egg
bread crumbs
Italian ham (like Prosciutto or Ganda)
salt & pepper

Mix the beef with the egg and add enough bread crumbs to make it firm but not too dry. Season with salt & pepper.
Take a handful of the mixture and roll in your hands to a thick short sausage, about 2 inches long, and 1 inch thick. Wrap a slice of ham around it. Repeat with the rest of the mixture. This makes approx five pieces.

Bake in a frying pan in some margarine until cooked through, about 30 minutes. Turn regularly so all sides get a nice brown color.

Serve with boiled potatoes and any kind of vegetable. Goes well with red cabbage, apple sauce, cauliflower in bechamel sauce, etc....

[kobrinfamily]

These all sound soooooooooooooo yummy!!