Delicious Low-fat Side Ideas
1. Steamed brown rice
2. Baked potato with nonfat yogurt and chopped green onion
3. Baked winter squash with cinnamon
4. Corn kernels with light margarine
5. Orzo pasta tossed with olive oil, diced tomatoes and Parmesan
1. Tossed salad
2. Steamed broccoli with lemon
3. Sauteed spinach
4. Broiled asparagus
5. Mixed veggie stirfry
6. Boiled fresh beets
7. Microwaved green beans and red onions
1. Sliced berries
2. Fresh orange wedges
3. Microwave-baked apple wedges (with apple pie spice)
Chicken Mushroom Saute
2 tsp olive oil
8 ounces thin-sliced chicken breasts
2 cups white wine (or broth)
1/4 cup minced onion or shallots
2 cups sliced mushrooms
Salt and pepper to taste
Heat oil in a large skillet over medium-high heat. Saute chicken on both sides until done, about 5-8 minutes. Remove from pan.
Add onion, wine, mushrooms and seasonings to skillet. Cook until the liquid is almost evaporated. Serve the chicken topped with the mushrooms.
Serves 4. Each serving: 214 calories, 5 g fat, 1 g saturated fat, 0 g trans fat, 48 mg cholesterol, 195 mg sodium, 4 g carbohydrate, .5 g fiber, 19 g protein.
Asian Style Flounder
1 cup chopped green onion
1 tablespoon grated ginger
1 tablespoon minced garlic
2 tablespoons light soy sauce
2 teaspoons sesame oil
16 ounces fresh flounder
4 cups raw spinach
Preheat oven to 350F. Place spinach in baking dish and then top with fish and the rest of the ingredients. Bake the fish until done, about 10 minutes.
Serves 4. Each serving: 174 calories, 9 g fat, 1.5 g saturated fat, 0 g trans fat, 51 mg cholesterol, 618 mg sodium, 3.5 g carbohydrate, 3.5 g fiber, 19 g protein.
4 4-ounce salmon fillets
4 tablespoons barbecue sauce
1/4 cup water
Preheat oven to 375F.
Place salmon fillets in baking dish and add water.
Top each fillet with a tablespoon of barbecue sauce.
Bake until done, about 20 minutes. Serve with fresh lemon.
Serves 4. Each serving: 217 calories, 12 g fat, 2.5 g saturated fat, 0 g trans fat, 66 mg cholesterol, 193 mg sodium, 2 g carbohydrate, 0 g fiber, 22 g protein.
16 ounces tilapia fillets
2 cups chopped tomato
1 lime, juice only
1/2 cup chopped red onion
1/2 cup chopped green pepper
1/2- teaspoon minced jalapeno
1 tablespoon chopped cilantro
Preheat oven broiler. Place fish in baking dish and top with tomato, lime juice, green onion nd jalapeno. Broil until fish is done, about 10 minutes.
Serve fish hot with baked salsa spooned over the top and garnish with chopped cilantro (or parsley).
Serves 4. Each serving: 130 calories, 3.2 g fat, 0 g saturated fat, 0 g trans fat, 57 mg cholesterol, 59 mg sodium, 6 g carbohydrate, 2 g fiber, 19 g protein.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.