Burn Fat

Burn Off That Fat
A Unique Compilation Of Metabolism Boosting Recipes Take Control Of Your Weight

Issues Permanently
By Marie K Gordon http://www.howtoloseitfast.com
© 2004-2007 Business Arena 59 Glebe Street East Kilbride Glasgow Scotland United K
ingdom G74 4LY All Rights Reserved. Tel: 01355 524416 sales@businessarena.org.uk
Unauthorised Reproduction Prohibited
TABLE OF CONTENTS TABLE OF CONTENTS
Introduction Some Words on Metabolism Breakfast Breakfast Recipes
Scottish Delight Energy Bursting Oats Bursting Burritos Fast Breakfast Muffins R
oly Poly Pancake Speedy White Omelette Egg & Cheese Potato Slice Surprise French
Toast Yogurt Oatmeal Pancakes
Fresh & Tangy Salad Salad Recipes
Tangy Yoghurt & Chicken Pasta Salad Supreme Chicken Salad Sweet Tuna Pasta Mexic
an Black Bean & Rice Salad Spaghetti Oriental Salad Sweet Potato Salad Old Fashi
oned Potato Salad Tuna Pasta Salad
Delightful Zesty Sauces & Soups Sauces & Soups Recipes
No Guilt Gravy Turkey Sweet Potato & Corn Soup Chicken Linguine Oriental soup Cr
eole Mustard Sauce Horseradish Ranch dressing Mayonnaise & Basil Sauce Tomato Sa
lsa
Simple Lunches and Dinners Lunch and Dinner Recipes
Roast Turkey Breast Yummy Turkey Dinner Delicious Kebabs Savoury Chilli & Chicke
n Pork Medallions with Whisky Glaze Salmon Teriyaki Garlic White Wine Tuna Steak
s Black Bean Tuna Salsa Chicken Kebabs Ginger & Chilli Salmon Steaks Rosemary &
Garlic Chicken in White Wine Turkey Burgers Sweet & Spicy Chicken Stuffed Chicke
n Breasts Thai Turkey Stir Fry Turkey & Cheese Frittata Chilli Steak Cheese Burg
ers Savoury Steaks Spicy Turkey Burgers Vegetable Stir Fry Chicken Curry Tomato
Pasta Tuna Stuffed Tomatoes Stuffed Tomatoes Lemon & Garlic Swordfish
Irresistible Desserts Dessert Recipes
Fruity Low Fat Yogurt Dip Banana & Strawberry Gelatine Dessert Apple Berry Delig
ht Cinnamon Bread Pudding Peach & Rosemary Cobbler Wild Strawberry Gelatine Pine
apple Cheesecake Scrumptious Chocolate Wafers Café Mocha Tapioca Pudding With a Ki
ck
Final Word
2
IINTRODUCTIION NTRODUCT ON
In today’s society the pressure is really on to look slim and be healthy. We see i
t everywhere magazines media etc… We also see weight loss ideas everywhere and whi
ch ones do we choose and trust. Unfortunately that is a question only you can an
swer because what appeals to you may not appeal to others. The only thing I can
say is that the majority of diets do work if you can stick to them, I’m honestly n
ot sure about some pills and potions. In my experience you have to be in it for
the long haul, by proper diet and exercise.
Losing Weight is Not Rocket Science! It takes 3500 to add a pound to your weight
so it is simple maths term you must eat 3500 calories less to lose one pound, o
r you can jog around the neighbourhood for one hour every day of the week!
But as I mention in my latest book launched in January 2005 “Your Fastest Way to P
ermanent Weight Loss”, I am a do it now gal, and that is why I researched to find
the quickest way to get results (14lbs in one week!!!), which gave me the incent
ive to carry on, and stick to healthy eating regime. In truth the pressure is re
ally on to be your ideal weight, but for most of us it is a constant struggle. H
owever with these fabulous metabolism boosting recipes, you can eat healthy nutr
itious meals that you will enjoy! Your favourite foods will not be a sin and wil
l keep you in great shape. These carefully selected recipes will show how you ca
n eat well balanced meals full of flavour that really will incinerate the fat!
3
I have devised this book to hopefully make your struggle a little bit easier.
You do not have to miss out on some of your favourite food just put a little bit
of thought put into making them.
I don’t know about you but I do not have the time to spend toiling over a hot stov
e for hours. Muffin Mania Most of the recipes in this book will only take on ave
rage about 20 If you buy a muffin minutes to prepare. from a coffee shop or It w
ould probably take more time supermarket it can have to order some fast food and
have it as much as 800 calories delivered, so in fact this is probably per muff
in. Try making them yourself replace quicker and a lot healthier. After all ingr
edients with lowyou do know exactly what’s in it! It just takes a little organizat
ion to shop for the products needed so they are at hand for you to prepare. Beli
eve me when you start to put some order in your life you automatically feel more
in control, and you will be surprised at how much better you feel!
fat, low-sugar alternatives, put some bran in them and plenty of fruit! You will
more than half the calories and really enjoy them. And they are really quick to
make
I really do wish you success and luck with your weight loss. Best wishes,
Marie K Gordon.
4
Some Words On Metabolliism Some Words On Metabo sm
No doubt you have often asked yourself why some of us have higher metabolic rate
s than others. It is just a fact that certain people by virtue of their genetic
makeup, burn a higher than average amount of calories per day. (aren’t they lucky!
) Unfortunately you cannot change your genes, but they are not the only factor t
hat determine how fast you burn calories Other factors that you also have to tak
e into account are your age, hormones, how much fat and muscle you carry, and wh
at you eat and how often. The amount of exercise that you do also influences you
r metabolic rate. Estrogen for example sends fat to areas where we do not want i
t to, and it also has a role in our metabolism which can also affect our appetit
es. We also see our metabolic rate drop as we age. After the age of 30 on averag
e, we can expect our metabolism to slow anywhere from 2 to 4 percent every ten y
ears. This is an inevitable consequence of ageing but the slowdown is most prono
unced in those of us who stop exercising and thereby lose calorie hungry muscle
tissue. Women’s metabolic rates slow even further after the menopause. They produc
e less of the sex hormone progesterone, and when progesterone levels drop body t
emperature tends to drop also! Since their bodies need less fuel to maintain a l
ower temperature, (in the same way that a furnace needs less fuel to maintain a
lower temperature), they burn fewer calories.
5
They should not despair though, if they control carefully what they eat and how
often, and keep doing some exercise, they will be able to maintain a good contro
l of their metabolic rates. Now we have a basic understanding on how metabolism
rates can effect our weight loss.
6
Breakfast Breakfast
What your mother told you is true! Breakfast is the most important meal of the d
ay! Your body has actually been in a fasting state while you were sleeping so ch
oosing the proper type of breakfast can really help to speed up your weight loss
. Scientists now know that by simply eating breakfast you can speed your metabol
ism up by five percent. A five percent boost in metabolism can help you lose ten
pounds in a year I was one of those people that used to skip breakfast and as a
result by 11am would be absolutely ravenous and eat all sorts of junk. I just k
ept piling on the pounds, so eventually I realized I had to take control of myse
lf, and start a more sensible routine. I started to eat cereal for my breakfast
and thought I was being good. To my horror though, I discovered that the cereal
was acting as a “trigger food”, and I was usually hungry less than an hour after eat
ing, which defeated the whole purpose of having breakfast. The reason for this a
s I discovered through my research, was that the amount of carbohydrates combine
d with the sugars in the cereal and hardly any protein, played havoc with my sys
tem. So just by making the right food choices first thing in the morning will he
lp you feel more energetic, and you will see that waist line going down faster.
You will also feel more positive and enthusiastic about the day ahead of you! Th
e breakfast recipes which I have included in this section are the best combinati
on of carbohydrates, protein and fat. They will kick-start your day and make you
feel more satisfied.
7
Within a few days therefore, you will really start to look and feel healthier. T
hese recipes will really get your taste buds sizzling! Enjoy.
Bad Habits • • • • • • Skipping meals. Eating junk food. Eating between meals. Snacking on
igh sugary foods. Eating when you are sad or worried. Eating on the go.
8
Scottiish Delliight Scott sh De ght
Per Serving
Prep Time 3 minutes Serves 1
Calories 564.23 Fat 14.03g Carbs 62.40g Protein 56.65g
½ 1 1 1 1
Cup Oatmeal Cup Skimmed Milk Tablespoon All-Natural Peanut Butter Packet Splenda
Scoop Vanilla or Chocolate Protein Powder
Mix oatmeal, milk and peanut butter and Splenda in a bowl. Microwave on high pow
er for one minute or until cooked. Mix in protein powder, stir and enjoy.
9
Energy Pllus Oat Energy P us Oat
Prep Time 3 Minutes Serves 1
Per Serving Calories 328 Fat 10g Carbs 30g Protein 31g
1 ½ 1 ½
Packet Instant Oatmeal Cup Skimmed Milk Scoop Protein Powder Ounce Sunflower See
ds (Shelled)
Prepare instant oatmeal following directions on package. While the oatmeal is co
oking, blend together milk and protein powder. When the oatmeal is cooked, stir
in milk with the protein powder and add the sunflower seeds.
10
Burstiing Burriitos Burst ng Burr tos
Per Serving Calories 304.41 Fat 2.64g Carbs 27.05g Protein 41g
2 Cups Egg Substitute ½ Cup Non-fat Cottage Cheese ½ Cup Mushrooms ½ Cup Onions Diced ½
Red Pepper (Trimmed and Diced 2 Whole Wheat Tortillas 2 Ounces Low-fat Cheddar C
heese (Grated) Low-fat Salsa Black Pepper to Taste Non-stick Low-fat Cooking Spr
ay.
Whisk together the eggs, cottage cheese and pepper in a small bowl and put to th
e side. Place tortillas in a warm oven Spray a saucepan with some low-fat cookin
g spray and place over a medium high heat until hot. Saute onions, mushrooms and
red peppers until soft. Pour egg mixture over vegetables and cook until firm. P
lace half the vegetable and egg mixture in the centre of each burrito. Roll and
top with cheese and salsa.
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Fast Breakfast Muffiins Fast Breakfast Muff ns
4 Egg Whites or Equivalent Egg Substitute 3 Ready to Drink Protein Shakes Per Se
rving 1 ½ Cups flour 1 ½ Teaspoons Baking Powder Calories 138 ½ Teaspoon Salt Fat 3.08
g Carbs 17.42g ½ Cup Splenda Protein 17.53g Non-fat Cooking Spray
Preheat oven to 350 degrees. Mix eggs and protein drinks together in a bowl and
put aside. Blend flour, baking powder, salt and Splenda in another bowl. Add the
two liquid ingredients together and stir until slightly moist. Spray a 12 cup m
uffin pan or two six cup muffin pans with non-fat cooking spray. Add muffin mixt
ure. Bake for about 15 minutes or until knife comes out clean when inserted in t
he centre of the muffin.
12
Rolly Polly Pancake Ro y Po y Pancake
Per Serving Calories 592.64 Fat 9.8g Carbs 72.12g Protein 74.72g
6 Jumbo Egg Whites 1 Rounded Teaspoon Pancake Mix 1 Tablespoon Oatmeal 1 Tablesp
oon Splenda ½ to 1 Scoop Vanilla Protein Powder Sprinkle of Cinnamon Calcium Enric
hed Orange Juice Non-stick Cooking spray
Mix the egg white, pancake mix, oatmeal , cinnamon and Splenda in a bowl or blen
der. Add orange juice and protein powder. Blend ingredients until smooth. Pour m
ixture into a heated frying pan sprayed with low-fat cooking spray. Cook in medi
um heat for 10 minutes Flip and cook until golden brown. Top with low calorie sy
rup or sugar free jam and roll up.
13
Speedy Whiite Omellette Speedy Wh te Ome ette
Per Serving
2 Egg Whites 1 Whole Egg 1 Tablespoon Shredded Low-fat Cheddar Cheese 2 Tablespo
ons Skimmed Milk 1 Small Whole Wheat Bagel Non-fat Cooking Spray
Calories 298 Fat 6g Carbs 34g Protein 27g
Beat egg whites and whole egg with skimmed milk. Pour eggs into a skillet lightl
y coated with non-fat spray, and cook until spray, then flip over and cook for a
nother minute. Top with cheese and melt. Serve with toasted whole wheat bagel.
14
Egg & Cheese Potato Slliice Surpriise Egg & Cheese Potato S ce Surpr se
Per Serving
1 Medium Sliced Baked Potato 1 Tablespoon Low-fat Shredded Cheddar Cheese 4 Scra
mbled Egg Whites
Calories 311 Fat 1g Carbs 53g Protein 22g
Cut the potato into half inch slices and microwave for two minutes or until tend
er. Arrange sliced potato on oven safe plate. Top with low-fat shredded cheddar
cheese and place under grill until cheese is bubbly and slightly brown. Serve wi
th the four cooked scrambled eggs.
15
French Toast Yoghurt French Toast Yoghurt
Per Serving Calories Fat Carbs Protein 421 8g 41g 44g
1 1 1 1
Egg White Whole Egg Tablespoon Skimmed Milk Tablespoon Fat-free Vanilla Yoghurt
2 Slices Whole Wheat Bread Cinnamon Vanilla Extract Non-fat Cooking Spray
Beat together the skimmed milk, a few drops of vanilla flavouring, cinnamon, egg
white and the whole egg. Dip the slices of whole bread into the mixture, coatin
g both sides. Spray the non-fat cooking spray onto a skillet and heat, then plac
e the coated slices onto the skillet. Brown both sides. Serve hot with the fat-f
ree vanilla yoghurt.
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Oatmeall Pancakes Oatmea Pancakes
Per Serving
1 Rounded Teaspoon Pancake Mix 1 Jumbo Egg Whites 1 Packet of Instant Oatmeal No
n-stick Cooking Spray
Calories Fat Carbs Protein
315.17 4.29g 41.92g 26.84g
Put pancake mix, egg whites and oatmeal in a blender and blend until smooth. Pou
r mixture into a heated pan sprayed with non-stick cooking spray. Cook on medium
heat for 10 minutes. Flip over and cook until done.
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Siimplle Lunches And Diinners S mp e Lunches And D nners
These fabulous recipes for lunches and dinners will really keep you really motiv
ated so that you will stick to your healthy eating regime. The recipes are so so
simple, and the taste is fantastic. It is hard to believe that you can eat this
good, and still be able to burn fat faster than you have ever done before. I wo
uld suggest that where dishes are marinated to prepare them the night before to
save some time. You will probably know by now that getting the right nutrients i
n your diet is the key to really speed up your metabolism and in turn burn off f
at. Just choose what you are in the mood for from the tasty recipes. Follow the
step by step instructions and enjoy! If you have a busy lifestyle, you may well
decide that it is simpler to make all your meals at the weekend and to label and
freeze them. I found that this worked for me, so I then only had to put them in
the microwave after I finished work. This should mean that you will not be temp
ted to snack whilst preparing meals from scratch. If you are anything like me I
would be constantly snacking if I let myself. Enjoy these wonderful lunches ther
efore, I do think that you will find that you are truly spoiled for choice, and
that can’t be a bad thing can it!
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Roasted Turkey Breast Roasted Turkey Breast
Per Serving 1 Four Pounds Boneless Skinless Turkey Breast Calories 287 2 Garlic
Gloves (Diced) Fat 11.20g 1 Teaspoon Dried Thyme Carbs 0.36g ½ Teaspoon Dried Rose
mary Protein 43.43g 2 Teaspoons Lemon juice ½ Teaspoon Black Pepper 1 Pinch Salt 1
Cup Fat-free Chicken or Turkey Broth
Rinse turkey breast and pat dry, Trim off excess fat. Slit the side of the turke
y breast and insert the garlic. Mix the lemon juice, thyme, rosemary, pepper and
the broth in a small bowl. Brush it over the turkey breast and sprinkle with sa
lt. Place the turkey breast in a baking dish. Roast at 350 degrees for 40 to 60
minutes depending on the size of the breast. Baste every 10 minutes until done.
19
Yummy Turkey Diinner Yummy Turkey D nner
4 Portions Turkey Breast Slices, Uncooked 1 Lemon Sliced Thin ½ Can Cranberry Sauc
e Per Serving (Jellied or Whole Berry) Calories 269 1 Package Stuffing Mix, Prep
ared Fat 7.94g With Fat-free Chicken Broth) Salt Black Pepper Low-fat Cooking Sp
ray
Carbs 23g Protein 26.50g
Wash turkey breasts, season with salt and black pepper and place in a casserole
dish which has been lightly sprayed with low-fat cooking spray. Layer sliced lem
on on top of turkey breast, and add a layer of cranberry sauce on top of the lem
on. Prepare the stuffing mix using fat-free chicken broth, and layer the stuffin
g mix on top of the cranberry sauce. Cover and bake at 350 degrees for 35 to 40
minutes until cooked.
20
Delliiciious Kebabs De c ous Kebabs
3 1 1 1 1
Boneless Chicken Breasts Green Pepper Red Pepper Red Onion Zucchini
Per Serving Calories 207 Fat 4.50g Carbs 12.80g Protein 30.60g
Soya Sauce (To Marinate) Whole Mushrooms Cherry Tomatoes
Marinate chicken breasts in soy sauce for 50 minutes (Do this the night before)
Remove chicken from marinate and make into large cubes. Slice green pepper red p
epper, zucchini and onion. Place chicken, onion, peppers, zucchini, mushrooms, a
nd cherry tomatoes on skewers, alternating each food in a colourful presentation
. Place shish kebabs on the grill, and cook for approximately 10 minutes. Serve
over brown wild rice, and garnish with fresh melon.
21
Savoury Chiillllii & Chiicken Savoury Ch & Ch cken
2 1 1 1
Chicken Jar (48 ounces) White Beans Jar (16 ounces) Medium Salsa Tablespoons Cum
in
Steam chicken and cut into small cubes. Place chicken into a sauce pan and add w
hite beans, salsa and cumin. Stir ingredients together over medium heat until he
ated. Serve with fresh garden salad.
22
Pork Medalllliions Wiith Whiisky Gllaze Pork Meda ons W th Wh sky G aze
Per Serving
1 3 3 1
Pork Tenderloin Tablespoon French Mustard Tablespoon Whisky Cup Soya Sauce Table
spoon Worcestershire Sauce
Calories 375 Fat 13.83g Carbs 2.5g Protein 53.6g
Brown Sugar Salt Black Pepper
Cut pork tenderloin into round medallions, season with salt and black pepper and
put aside. In a small bowl, mix mustard, whisky, soy sauce, a sprinkle of brown
sugar and Worcestershire sauce. Add pork medallions to mixture, making sure the
meat is covered. Marinate in fridge for a few hours (do this the night before).
Grill pork medallions for 10 – 12 minutes, turning frequently. Serve over brown w
ild rice with any green vegetable.
23
Sallmon Teriiyakii Sa mon Ter yak
Per Serving
2 Six Ounce Salmon Steaks 6 Tablespoons Teriyaki Sauce 2 Tablespoons Brown Sugar
Olive Oil Salt Black pepper
Mix Teriyaki sauce and brown sugar. Brush the salmon steaks with olive oil and s
prinkle with salt and black pepper. Place salmon in a hot non-stick pan. Cook fo
r 3 minutes on each side/. Add Teriyaki sauce mixture and cook for a further min
ute on each side. Serve over brown wild rice, and cooked spinach.
24
Garlliic & Whiite Wiine Tuna Steaks Gar c & Wh te W ne Tuna Steaks
2 1 1 2
Six Ounce Tuna Steaks Cup Dry White Wine Tablespoon Extra Virgin Olive Oil Teasp
oon Dried Oregano Garlic Cloves, minced
Salt Black Pepper
In a small bowl mix the wine, olive oil, oregano, salt and black pepper and the
minced garlic. Mix the mixture thoroughly, and pour over tuna steaks, cover and
put in fridge for 30 – 90 minutes (Do this the night before) Grill tuna steaks for
five minutes on each side. Serve with new potatoes and broccoli.
25
Bllack Bean And Tuna Sallsa B ack Bean And Tuna Sa sa
2 Cans Tuna in Brine ½ Cup Black Beans (Rinsed and Drained) ½ Ripe Tomato ½ Large Onio
n Black Olives Salsa
Drain the two cans of tuna and place in a bowl. Chop the tomato, onion and olive
s. Mix all ingredients into the tuna. When ready to serve top with the salsa
26
Chiicken Kebabs Ch cken Kebabs
1 4 ½ ½
Chicken Breast (Boneless and Skinless) Mushrooms Green Pepper Per Serving Red Pe
pper Calories 226 Onion
Fat 4.30g Carbs 18.1g Protein 30.53g
Garlic Powder Black Pepper Lemon Juice
Marinate chicken breast in lemon juice and black pepper for 1 – 6 hours (Do this t
he night before) Cut chicken breast into cubes. Slice green pepper, red pepper a
nd onion. Put the diced chicken, green pepper, mushrooms and onion onto a skewer
s, alternating them to make a colourful display. Place the skewers onto a grill
and sprinkle the garlic powder and black pepper. Grill until chicken is thorough
ly cooked. Serve over a portion of brown wild rice.
27
Griilllled Lemon Shriimp Gr ed Lemon Shr mp
1 Lemon 6 Fresh Shrimp
Low-fat Cooking-spray Extra Spicy Powder or Crushed garlic Herb
Wash and de-vein shrimp. Put the shrimp onto a skewer leaving a space between ea
ch shrimp and spray with the lowfat cooking spray. Sprinkle spicy powder or garl
ic herb on both sides. Cook on grill or barbecue on high for 3 minutes per side.
Squeeze lemon and pour the lemon juice over the shrimps. Serve on top of cooked
brown wild rice. Add a portion of steamed vegetables.
28
Giinger And Chiillllii Sallmon Steaks G nger And Ch Sa mon Steaks
2 2 1 2 2 1 1 ¾ ½
Salmon Steaks Tablespoons Peanut Oil Tablespoon Soy Sauce Tablespoons Balsamic V
inegar Tablespoons Chopped Onion Heaped Teaspoon Brown Sugar Minced Glove of Gar
lic Teaspoon Ground Ginger Powder Teaspoon Dried Red Chilli
Mix together peanut oil, soy sauce, balsamic vinegar, chopped onion, brown sugar
, minced clove of garlic, ground ginger powder and dried red chilli. Put the two
salmon steaks in a dish and pour mixture over them. Cover with plastic wrap and
put in the fridge for 30 - 45 minutes. (Best do this the night before). Grill s
almon for 10 -15 minutes. Serve with a portion of your favorite fruit.
29
Rosemary & Garlliic Chiicken IIn Rosemary & Gar c Ch cken n Whiite Wiine Wh te W
ne
4 5 1 1 1 1
Thin Sliced Chicken Cutlets Sunflower Oil Cloves Minced Garlic Tablespoon Rosema
ry Tablespoon Parsley Teaspoon Salt Tablespoon Black Pepper Cup White Wine
Put sunflower oil and 5 cloves of garlic in a re-heated pan. Sauté, being careful
not to brown the garlic. Add rosemary, parsley, salt and black pepper. Simmer fo
r 2 minutes to allow flavours to blend. Add the white wine and let reduce for ab
out 5 minutes. Remove from the heat and let cool. Pour the mixture over the chic
ken cutlets and let marinate for 30 – 50 minutes (Do this the night before). Grill
the chicken and serve with grilled potatoes and mixed vegetables of your choice
.
30
Griilllled Potato Gr ed Potato
1 Large Potato 1 Teaspoon Butter ½ Teaspoon Chopped onion Black Pepper Garlic Seas
oning Non-fat Cooking Spray
Thinly slice the potato. Spray cooking foil with non-fat cooking spray. Place po
tato slices on the foil and put the butter over them. Add the black pepper, salt
, garlic and the chopped onion. Fold the foil and seal. Cook in the grill or bar
becue for 25 – 30 minutes.
31
Turkey Burgers Turkey Burgers
1 ½ 2 4 ½
Pound Minced Turkey Packet Golden Onion Seasoning Eggs Whole Wheat Buns Packet G
arlic and Mushroom Seasoning
Lettuce Tomatoes Onion
Mix minced turkey with the garlic mushroom seasoning and the golden onion season
ing and also two egg whites. Mix until fully blended together. Make into four eq
ual portion sized patties and cook on the grill. Serve on whole wheat bun with l
ettuce, a slice of tomato and onion.
32
Sweet And Spiicy Chiicken Sweet And Sp cy Ch cken
Per Serving Calories 208
2 2 1 1 1
Whole Chicken Breasts Fat 8.46g Carbs 18.70g Tablespoons Olive Oil Protein 4.03g
Medium Red Pepper Medium green pepper 8 ounce Can Pineapple Chunks (Unsweetened
) ½ Cup Picante Sauce 2 Tablespoons Chopped Fresh parsley 1 Teaspoon Ground Ginger
. Salt
Lightly salt the chicken breasts. Heat oil in a large pan over medium heat. Add
the chicken and cook 5 minutes on each side until light brown or tender. Remove
chicken from pan and keep warm. Cut the red and green pepper into strips, add th
e peppers with the juice, picante sauce, parsley and ginger into the pan where t
he chicken was cooked. Cook until peppers are tender and sauce has thickened, st
irring frequently. Return chicken to pan and heat through. Serve on a bed of bro
wn wild rice.
33
Stuffed Chiicken Breasts Stuffed Ch cken Breasts
4 Chicken Breast Halves (Boned and Skinned) ½ Teaspoon Ground Black Pepper Teaspoo
n Salt 1 Cup Cooked Brown Rice (Cooked in Chicken Broth) Cup Chopped Tomato 1 Ou
nce Finely Shredded Low-fat Mozzarella Cheese 3 Tablespoons Toasted Rice Bran 1
Tablespoon Chopped Fresh Basil Non-stick Cooking Spray
Season insides of chicken breasts with half the black pepper and salt. Mix the r
ice, tomato, cheese, bran, basil and the remaining black pepper. Spoon rice mixt
ure on top of the chicken breasts, fold over and secure with water soaked toothp
icks. Coat a large pan with non-stick cooking spray and place over medium - high
heat until hot. Cook stuffed chicken breasts for one minute on each side or unt
il golden brown. Transfer chicken to a shallow baking tray and bake at 350 degre
es for 8 – 10 minutes or until chicken is tender.
34
Thaii Turkey Stiir Fry Tha Turkey St r Fry
1 ½ ½ 1 2 1 2 4 2 1 4 1 ½
Large Garlic Clove (Minced) Chilli Pepper (Seeded and Minced) Cup Chicken Broth
Tablespoon Thai Fish sauce Teaspoons Oyster Sauce Medium Carrot (Peeled and Slic
ed) Onions Broccoli Florets Bunched Baby Bok Choy Medium Red Pepper (Chopped) Tu
rkey Breasts (Chopped) Cup Mung Beans Cup Peanuts (Chopped) Teaspoon Basil
Mix garlic, broth, fish sauce and oyster sauce in a small bowl. Heat a large non
-stick pan or wok over a high heat, then add water to heated pan. Add carrots an
d onions and stir fry for one minute. Stir in broccoli, peppers, turkey and bok
choy. Continue to cook for four minutes. Add broth mixture, basil and mung beans
. Cook for another few minutes, until heated through. Serve over steamed rice.
35
Turkey And Cheese Friittata Turkey And Cheese Fr ttata
Prep Time 35 Minutes Serves 6 Cup Shallot (Minced) 1 Medium Jar Artichoke Hearts
(Drained) 1 Cup Fresh Spinach (Leaves Only, Chopped) 1 Cup Thawed Frozen Peas 1
Cup Turkey (Diced) 2 Cups Egg Substitute 4 Slices Fat-free Cheddar Cheese (Chop
ped) Cup Grated Parmesan Cheese Preheat oven to 350 degrees. Sauté the shallot wit
h a little water in an 8 inch non-stick pan over medium heat until the shallot b
egins to brown. Add the spinach, peas, artichoke hearts and turkey. Continue to
cook for another 7 minutes, stirring often. Add the eggs and cheese. Cook for fi
ve more minutes continuously stirring, scrape the bottom and sides of the pan to
loosen cooked egg mixture. Remove from heat and place in the oven. Bake for 10
minutes or until egg mixture is firm. Test by putting a knife into the middle. I
f it comes out clean, without any uncooked egg on it, the frittata is done. Remo
ve from oven, loosen from the pan and serve frittata on a platter. Serve with yo
ur favourite low-fat salsa.
36
Chiillllii Steak Cheese Burgers Ch Steak Cheese Burgers
1 Pound Lean Steak Mince Beef Cup Low-fat Chilli Sauce 4 Whole Wheat Buns 4 Slic
es Low-fat Cheese 1 Medium Sized tomato (Chopped) 1 Small Onion (Diced) 1 Egg Wh
ite Salt Black Pepper Lettuce Leaves
Mix egg white, chilli sauce, onion, tomato and meat into a bowl. Shape mixture i
nto four equal patties. Cook on the grill or barbeque for 8 – ten minutes or until
meat is cooked thoroughly. Remove from the grill, toast the whole wheat buns. P
lace meat onto the whole wheat bun and place a slice of the low-fat cheese on to
p with some lettuce leaves, add some of your low-fat favourite topping.
37
Savoury Steaks Savoury Steaks
Prep Time 40 Minutes Serves 6 6 1 3 2 Sirloin Steaks Cup Dry Red Wine Tablespoon
Worcestershire Sauce Cloves Fresh Garlic (Crushed)
Olive Oil Salt Black Pepper
Trim all fat from the steaks. In a medium bowl mix well the garlic, red wine, Wo
rcestershire sauce, salt and black pepper. Pour mix over steaks and put in the f
ridge for about four hours to marinate. Preheat grill or barbeque. Remove steaks
from marinade and pat dry with paper towels. Brush lightly with oil and grill f
or five minutes or until tender. Serve with some vegetables to garnish.
38
Spiicy Potatoes Sp cy Potatoes
6 2 1 1 2
Potatoes Tablespoon Chopped Fresh Parsley Tablespoon Lemon juice Teaspoon Chilli
Powder Tablespoons Olive Oil
Black pepper Salt
Peel potatoes and slice lengthwise, ½ inch thick. In a large bowl mix together the
fresh parsley, lemon juice, chilli powder, black pepper and salt. Place the pot
ato in the mix making sure the potato is well covered. Put into the fridge to ma
rinate for 30 minutes. Remove from fridge and pour the oil over the potatoes. Pr
e-heat grill for 5 minutes. Grill potatoes, keeping them in a single layer for e
ight – ten minutes. Serve with your favourite low-fat dip.
39
Spiicy Turkey Burgers Sp cy Turkey Burgers
Per Serving
1 1 1
Pound Fresh Ground Turkey Chilli Sauce Chicken Stock Cube Egg White
Black Pepper Salt
Mix together the turkey, egg white, chilli sauce and sprinkle stock cube into th
e mix and add the salt and black pepper.. Make the mixture into four equal patti
es. Put on the grill and cook for 8 minutes or until desired tenderness. Serve w
ith side salad.
40
Vegetablle Stiir Fry Vegetab e St r Fry
2 Red Peppers 2 Onions ½ Pound Fresh Mushrooms 1 Teaspoon Garlic Powder 1 Potato 2
Tablespoons Olive Oil Salt Black Pepper
De-seed red peppers and slice lengthwise. Peel and slice onion. Slice mushrooms
into preferred thickness. Peel and dice the potato. Pre-heat a pan or wok with t
he olive oil in it. Toss in all the vegetables and cook for ten minutes. Serve.
41
Chiicken Curry Tomato Pasta Ch cken Curry Tomato Pasta
Prep Time 70 Minutes Serves 6 6 1 3 ½ 1 1 1 Chicken Breasts (Boned and Skinned) On
ion (Chopped) Teaspoons Curry Powder Teaspoon Ground Coriander Teaspoon Paprika
15 Ounce Can of Chopped Tomatoes Cup of Water Tablespoon of Flour Ten Ounce Pack
et of Fusilli or Spaghetti (Cooked According To Package Directions)
Non-stick Cooking Spray
Dice the chicken breasts. Spray a large pan with the non-stick cooking spray. Pu
t the chopped onion into the pan and cook until tender but not brown. Stir in th
e curry powder, coriander and paprika. Stir in the water and the chopped tomatoe
s. Add the chicken and mix. Bring to the boil. Reduce heat. Cover and simmer for
twenty minutes or until chicken is thoroughly cooked. Stir together the flour 2
tablespoon cold water in a small bowl. Add to chicken mixture and stir well. Co
ok and stir until the mixture has thickened. Serve chicken mixture on top of the
pasta.
42
Tuna Stuffed Tomatoes Tuna Stuffed Tomatoes
Per Serving
4 2 1 1 2 1
Large Tomatoes Cans Tuna in Brine (Drained) Tablespoon Low-fat Mayonnaise Tables
poon Low-Fat Sour Cream Teaspoons Horseradish small Onion (Diced)
Black Pepper Salt Fresh Parsley
Carefully slice the tops from the tomatoes. Using a spoon carefully scoop out th
e inside of each tomato and drain. Set aside. In a small bowl mix the tuna, sour
cream, horseradish, onions, black pepper salt and the tomato pulp. Divide the m
ixture equally and put into the tomatoes. Garnish with parsley and serve.
43
Stuffed Peppers Stuffed Peppers
4 2 8 1
Green Peppers Cans Tuna Chunks in Brine (Drained) Ounce Can Spicy Tomato sauce C
up Low-fat Grated Cheese Cup Brown Short Grain Rice (Cooked as on package)
Salt Black Pepper
Remove tops and inside of peppers. Place the pepper shells in a pot of boiling w
ater for about 15 minutes. Remove peppers from boiling water and put aside. Plac
e tuna in a non-stick pan and lightly cook. Stir in spaghetti sauce, salt, black
pepper and rice. Simmer and stir until mixture is warm Spoon mixture into cooke
d peppers and put the cheese on top. Serve.
44
Lemon Garlliic Swordfiish Lemon Gar c Swordf sh
12 1 3
Ounces Swordfish Lemon Tablespoons Dry White Wine Teaspoon Garlic Powder
Salt Black Pepper
In a small bowl put the white wine squeezed lemon juice, garlic powder, salt and
black pepper and mix well. Pour over the swordfish so that it is completely cov
ered. In a steamer, steam the swordfish covered with the mix. Steam until fish f
lakes with a fork. Serve with a small baked potato, steamed carrots and snap pea
s.
45
Fllavour Packed Sandwiiches,, F avour Packed Sandw ches Burriitos and Rollll-Ups
Burr tos and Ro -Ups
These recipes are really good for you to make to take to your work etc. and they
will also save you a small fortune! The amount of money I used to spend on fast
food at lunch time was utterly ridiculous, especially because it mostly had no
nutritional value whatsoever. The amount of junk that is in some fast foods is r
eally horrendous, and you are usually left feeling still unsatisfied after eatin
g it. As I mentioned previously, with just that little bit of organization in yo
ur life, you can make yourself really appetizing packed lunches using the recipe
s in my book. That is far more healthy for you, and it will also give you a much
needed boost for the afternoon ahead. You will soon lose that sluggish feeling
and total lack of energy. In a matter of days you will start to look and feel go
od about yourself again. It is usually best to prepare the ingredients for your
sandwiches burritos or roll-ups the night before. I suggest that you don’t make up
the sandwiches till the morning though, so that your lunch is much fresher. Exp
eriment with some of the recipes, change them about so that you can use them as
sandwich fillers. That way it will keep your meals more exciting. Remember to tr
y and take some fruit with you for lunchtime or for a snack. It is all too easy
if you are feeling a bit peckish just to pop over to a Vending Machine, and befo
re you know it you have probably wolfed down about a 1000 calories in one go.
46
Cajjun Chiicken Sandwiiches Ca un Ch cken Sandw ches
4 4 4 4 ½
Whole Wheat Rolls Grilled Chicken Breasts Slices Tomato Pieces of Lettuce Cup Ca
jun Mustard
Salt
Spread Cajun mustard on one side of the whole meal rolls Add the chicken and the
slices of tomato and lettuce. Sprinkle salt to taste and enjoy.
47
Turkey Tortiilllla Rollll-Ups Turkey Tort a Ro -Ups
½ ½ 4 ½ ½ 1
Cup Low-fat Mayonnaise Cup Low-fat Chunky Salsa Large Whole Wheat Tortillas Cup
Ground Turkey (Cooked) Cup Shredded Low-fat Cheddar Cheese Cup Shredded Lettuce
Salt
Mix the low-fat mayonnaise and the low-fat chunky salsa and spread on the tortil
las Top with the meat cheese and lettuce Roll-up and add salt to taste.
48
Turkey & Vegetablle Cllub Sandwiich Turkey & Vegetab e C ub Sandw ch
12 Whole Wheat Bread Slices (Toasted) ½ Cup Low-fat Mayonnaise 1 Medium Tomato Sli
ced ½ Pound Roasted Turkey Breast (Fresh Deli Slice Not Cured Or Packaged) 1 Small
Cucumber Sliced 4 Slices Low-fat Cheddar Cheese 1 Cup Alfalfa Sprouts 1 Green P
epper Cut into Strips
Spread the low-fat mayonnaise on all the toasted slices. Layer four of the toast
ed slices with tomato, cucumber, turkey then add the second toast slice on top o
f each Top with cheese, sprouts, pepper strips, more turkey, then add the third
toast slice Secure with toothpick and cut into quarters.
49
Ranch Roast Beef Sandwiich Ranch Roast Beef Sandw ch
4 Large Kaiser Rolls 12 Ounces Thinly Sliced Roast Beef (Fresh Deli Sliced Not C
ured Or Packaged) 8 Thin Slices Red onion 8 Slices Tomato 2 Cups Shredded Lettuc
e ½ Cup Low-fat Ranch Dressing
Slice the Kaiser rolls in half. Evenly distribute roast beef on bottom half of K
aiser rolls. Drizzle Low-fat ranch dressing over beef Layer with onion tomato an
d lettuce. Cover with the tops of the Kaiser rolls and secure with toothpicks.
50
Papaya Beef Piita Wiith Yoghurt Sauce Papaya Beef P ta W th Yoghurt Sauce
Prep Time 45 Minutes Serves 4 1 Pound Lean Top Round Beef 1 20 ounce can sliced
Pineapple in Juice 3 Tablespoons Soy Sauce Teaspoon Minced Garlic ½ Teaspoon Groun
d Ginger 3 Ounces Papaya (Fresh or Canned) 8 Ounces Low-fat Plain yoghurt 1 Larg
e Tomato 4 Whole Wheat pitas
Trim excess fat from beef and place the meat in a deep bowl. Mix in a bowl the j
uice from the canned pineapples, soy sauce, ginger and garlic. Pour the mix into
the bowl with the beef in it, making sure the beef is covered. Marinate in the
fridge for at least one hour. Place papaya in food processor and process until s
mooth. Add the low-fat yoghurt and a dash of the pineapple juice some soy sauce
and blend until mixed. Remove beef from marinade and grill to desired temperatur
e, about 5 minutes on each side. When beef is cooked halfway add eight pineapple
slices and grill until hot. Slice the beef into strips. Also thinly slice the t
omato. To prepare pita slit at top to make a pocket. Place the beef with two pin
eapples slices and two tomato slices. Add papaya sauce or use as a dip.
51
Zesty Burriito Zesty Burr to
Per Serving
2 1 4 1 ½ 1 2
Tablespoons Fat-free Black Beans Whole Wheat Tortilla Scrambled Egg Whites Table
spoon Chopped Onion Tablespoon Low-fat Grated Cheddar Cheese. Tablespoon Low-fat
Sour Cream Tablespoons Low-fat Salsa
Spread the fat-free black beans on a whole wheat tortilla. Throw in 4 scrambled
egg whites (cooked). Add onion, low-fat grated cheddar cheese and the low fat so
ur cream. Smother with two tablespoons low-fat salsa. Roll and eat.
52
Turkey Fajjiitas Turkey Fa tas
1 Tablespoon Worcestershire Sauce 1 Tablespoon Cider Vinegar 1 Tablespoon soy sa
uce Per Serving 1 Tablespoon Chilli Powder Calories 133 1 Clove Garlic (Minced)
Fat 3.80g ½ Cup Fresh Chopped Parsley Carbs 18.10g 1 Dash Hot Pepper Sauce Protein
11.60g 3 Cups Minced Turkey 3 Large Peppers 1 Medium Red Onion 2 Medium Chillie
s ½ Lemon (Squeezed)
Core the peppers and remove all the seeds and cut into strips also cut the onion
into strips. In a medium bowl mix well the Worcestershire sauce, vinegar, soy s
auce, chilli powder, parsley and hot pepper. Place the vegetable and turkey into
the sauce, making sure all is coated. Marinate at room temperature for 30 minut
es. Heat a couple of tablespoons of water in a pan over a high heat. Add the tur
key and vegetable mix to the pan, and sauté until vegetables are tender. Remove fr
om the heat, and sprinkle with lemon juice Serve with your favourite low-fat sal
sa and warm tortillas.
53
Southwest Fajjiitas Southwest Fa tas
Per Serving
4 1 ½ 2 2 2 ½ ½ ½
Chicken Breasts Cup Onions Peeled And Sliced Red Pepper Sliced Fresh Jalapeno Pe
ppers, (Seeded and Sliced) Cup Lemon or Lime Juice Tablespoons Olive Oil Tablesp
oons Soy Sauce Teaspoon Ground Cumin Teaspoon Garlic Powder Teaspoon Dried Orega
no
Salt Black Pepper
Trim chicken of all fat and cut into thin slices. Mix thoroughly all the ingredi
ents in a medium bowl. Cover and place in the fridge for at least one hour. Sepa
rate Chicken from vegetable mixture. Pre-heat grill for 5 minutes. Spread the ve
getables on top of the chicken slices and grill for 5 minutes. Put into whole wh
eat fajitas.
54
Fresh & Tangy Sallads Fresh & Tangy Sa ads
The salads I have put in this book are really delicious and a perfect match to m
any of the recipes throughout this book Simply browse through this section and c
hoose a salad that will compliment your main meal! When buying your salad always
make sure that it is as fresh as possible. In some of the supermarkets it can b
e on display under lights which tends to make it lose its flavour and become lim
p. Preparing the salad only takes a few minutes once you have all the ingredient
s ready. So it is important to prepare any ingredients that require cooking ahea
d of time, just as you did for the packed lunches. It is important not to combin
e these ingredients unless you are ready to eat the salad within a relatively sh
ort space of time. Otherwise most of the salad will become mushy, limp and less
than appealing. You could also take a salad with you for lunch. The best way esp
ecially the weather is hot, is to put a frozen ice pack into your lunch cooler.
You will find these in any department store in the camping section, and you will
find that these packs keep your lunch fresh and refrigerated. One thing I would
suggest is, that when you are choosing your food, especially the salad dressing
and the mayonnaise, always opt for the products with the lowest amounts of fat.
You will find them just as tasty!
55
Tangy Yogurt & Chiicken Pasta Sallad Tangy Yogurt & Ch cken Pasta Sa ad
Per Serving
5 1 1 2 3 ½ 1 1 ½ ½ 1 ½
Cups Cooked Seashell Pasta Calories 188 Fat-free Plain Yoghurt Fat 3.09g Tablesp
oon Cider Vinegar Carbs 40.03g Tablespoon Low-fat Mayonnaise Protein 29.16g Teas
poon Garlic Powder Teaspoon White Pepper Cups Cooked Chicken Breast (Cut into Pi
eces) Cup Sliced Carrots Cup Broccoli Florets Cup Sliced Zucchini Sliced Green P
epper Sliced Red pepper Cup Sliced Canned Artichoke Hearts (Drained) Red Onion C
hopped
Black Pepper
Cook pasta following package instructions, omitting salt. Rinse and drain under
cold water and set aside. In a small bowl mix thoroughly the yogurt, mayonnaise,
vinegar, garlic powder and pepper. In a large serving bowl mix well the chicken
, pasta and yogurt mixture and vegetables. Chill for one hour then garnish with
chopped red onions and serve.
56
Supreme Chiicken Sallad Supreme Ch cken Sa ad
Per Serving
2 2 1 1 2
Chicken Breasts Apples Bunch Seedless Grapes Tablespoon Low-fat Coleslaw Walnuts
Lettuce Leafs Low-fat Cooking Spray
Lightly spray a non-stick pan with the low-fat cooking spray and sauté the boned a
nd skinned chicken breasts. Cool the chicken and cut into small cubes then place
in a mixing bowl. Cut up the apples and add to the chicken, along with a bunch
of washed seedless grapes. Stir in the coleslaw or other dressing, and add the w
alnuts if desired. Mix all the ingredients together and serve over a bed of lett
uce.
57
Sweet Tuna Pasta Sallad Sweet Tuna Pasta Sa ad
Prep Time 20 Minutes Serves 4 1 2 1 1 1 Cup whole Wheat Macaroni Cans Tuna in Br
ine Cup Chopped Celery Tablespoon Low-fat Mayonnaise Tablespoon Relish Chopped O
nion
Salt Black Pepper Lettuce
Cook the macaroni according to package instructions. Drain and cool. Open the ca
ns of tuna and drain and put in a bowl. Add the macaroni and chopped celery to t
he tuna. Stir in the mayonnaise and relish. Add salt and pepper to taste. Add a
dash of garlic salt or garlic powder and chopped onion. Serve over a bed of lett
uce.
58
Mexiican Bllack Bean & Riice Sallad Mex can B ack Bean & R ce Sa ad
1 4 2 4 1 2 2 1
Cup Brown Rice Tablespoons Red Wine Tablespoon Olive Oil Tablespoons Water Chopp
ed Red Onion Medium Garlic Cloves (Crushed) Cups Canned Black Beans (Rinsed and
Drained) Cup Chopped Fresh Parsley
Salt Black Pepper
Bring a large pot with three quarts of water to the boil. Add rice and boil unco
vered for about 10 minutes. Test a grain, rice should be cooked through but not
soft. Drain. Whisk red wine, oil and water together. Add the onion and garlic. A
dd to rice with the beans and chopped fresh parsley and toss with a fork. Add sa
lt and black pepper to taste.
59
Spaghettii Oriientall Sallad Spaghett Or enta Sa ad
Per Serving
1 1 1 1 3 2 1 1 2 4 1
Pound Thin Spaghetti Calories 322 Cup Snow Peas Fat 11.45g Large Cucumber (Cut i
nto Strips) Carbs 46.30g Protein 9.18g Onion (Thinly Sliced) Tablespoon Chopped
Fresh Parsley Tablespoons Red Wine Vinegar. Teaspoon Dry Mustard Teaspoon Hot Ch
illi Oil. Tablespoons Roasted Sesame Oil Tablespoons Reduced Sodium Soy Sauce Ti
n Chopped Tomatoes
Cook the spaghetti according to the package directions and drain. Mix half the r
oasted sesame oil and half the soy sauce, then toss in the warm spaghetti with t
he mixture. Set aside. Steam the snow peas for two minutes. Drain and cool under
cold water. Mix the snow peas, cucumber strips, onions tinned tomatoes and pars
ley. In another bowl mix together the remaining roasted sesame oil, soy sauce, d
ry mustard and chilli oil. Toss this sauce with the vegetables. Then toss the ve
getables with the spaghetti and chill. Serve cold.
60
Sweet Potato Sallad Sweet Potato Sa ad
Prep Time 50 minutes Serves 4
1 Pound Sweet Potatoes 2 Onions Sliced 2 Stalks Celery Diced ½ Cup Low-fat Mayonna
ise 1 Tablespoon Lemon Juice Cup Chopped Toasted Pecan Parsley For Garnish
Peel the potatoes and cut into small cubes, about ½ inch thick. Place the potatoes
in a pot with water. Simmer until the potatoes are tender. Drain well and cool.
In a bowl, combine the potatoes, onion and celery. Mix the mayonnaise and lemon
juice and blend into the potato mixture. Sprinkle with pecans and parsley. Serv
e immediately.
61
Olld Fashiioned Potato Sallad O d Fash oned Potato Sa ad
Prep time 50 Minutes Serves 6
3 Pounds Red Skinned Potatoes 2 Red Onion 1 Cup Diced Celery Cup Cider Vinegar 3
Tablespoons Relish 3 Hard Cooked Egg Whites Chopped ½ Cup Low-fat Mayonnaise 1 Te
aspoon Salt Teaspoon Pepper 1 Tablespoon Minced Parsley
Peel the potato and cut into ½ inch cubes. Place in a pot of water, cover and simm
er until tender. In a large stir together potatoes, celery, onion, vinegar, salt
and pepper. Add relish, egg whites and mayonnaise, and mix gently. Taste and us
e more salt and pepper if needed. Transfer to a serving bowl and sprinkle with p
arsley,
62
Tuna Pasta Sallad Tuna Pasta Sa ad
Per Serving
6 Ounces Fusilli 1 Cup Fat-free Plain Yogurt Cup Fat-free Italian Salad Dressing
1 Clove Garlic, Minced Cup Chopped Fresh Parsley 1 Can Tuna in Brine (Drained)
1 Cup Fresh Frozen Peas 1 Cup Chopped Celery 1 Red Onion (Chopped) 1 Tomato (Dic
ed) Salt Black Pepper
Cook the Fusilli according to package directions. Rinse and drain and set aside.
In a large bowl stir together the yogurt, Italian salad dressing, garlic and pa
rsley. Add the pasta and the remaining ingredients, except for the tomato, and t
oss until coated well. Cover and chill. Garnish with the diced tomato and fresh
parsley. Season to taste with salt and black pepper Serve chilled.
63
Delliightfull Zesty Sauces De ghtfu Zesty Sauces
Just because you are now eating smarter and leading a much healthier lifestyle,
does not mean that you cannot enjoy delightful soups and zesty sauces. Most of u
s think that because we have now chosen to eat more healthily that we cannot hav
e the mouth watering sauces that we adore. It is true that a considerable number
of your favourite sauces will literally be smothered in oil. You can cut down o
n a lot of the oil and other ingredients that are too rich and it will not affec
t the flavour. These sauces and soup recipes which I have included can be added
to meals, without compromising your weight loss goals. The soups throughout this
section can also be substituted as an entire meal, or as a perfect appetizer in
smaller quantities. They are jam packed with flavour, and real easy to make. Wh
y not take some with you to compliment your lunch time sandwich!
64
No Guiillt Gravy No Gu t Gravy
Per Serving
Cup Cornstarch Cup Water 4 Cups Fat-free Turkey or Chicken Broth Salt Black Pepp
er
In a small bowl blend together cornstarch and water until smooth. Place a large
saucepan over a medium heat, whisking constantly, slowly add cornstarch mixture
and continue stirring until gravy has thickened. Season to taste with the salt a
nd black pepper.
65
Turkey Sweet Potato And Corn Soup Turkey Sweet Potato And Corn Soup
1 Teaspoon Margarine 1 Chopped Onion 1 Small pepper, Minced 5 Cups Turkey Broth
2 Pounds Sweet Potato 2 Cups Cooked Turkey ½ Teaspoon Salt 1 Cup Frozen Corn Fresh
Parsley
Peel the potatoes and cut into one inch cubes. Set aside. Cut the cooked turkey
into ½ inch cubes. Set aside. Heat margarine in a five quart saucepan over a mediu
mhigh heat until melted. Add the onion and pepper and stir. Cook for 5 minutes.
Add turkey broth, potatoes, turkey and salt. Bring to the boil. Reduce heat to l
ow, cover and simmer for 25 minutes, or until potatoes are tender. Stir in corn,
increase heat to medium and cook for five to six minutes more. Serve in bowl an
d garnish with parsley.
66
Chiicken Liinguiine Oriientall Soup Ch cken L ngu ne Or enta Soup
Per Serving Calories 305
6 Chicken Breasts Fat 1.85 Carbs 18.67 3 Sprigs Fresh Parsley Protein 20.83 2 Gi
nger Root (Sliced) ½ Teaspoon Salt Teaspoon Pepper 6 Ounces Whole Wheat Linguine 2
Tablespoons Dry Sherry 2 Tablespoons Soy Sauce (Low Sodium) 1 Six ounce package
frozen peas. (Thawed and Sliced Lengthwise) Sliced Red Onion to Garnish In a la
rge saucepan, place the chicken with enough water to cover. Add the parsley, gin
ger root, salt and pepper. Cover and bring to the boil. Reduce heat and simmer f
or 50 minutes or until chicken is tender but thoroughly cooked. Remove the chick
en and strain broth into a separate bowl or original pan, allow to cool slightly
. Cut the cooked chicken into small pieces. After the broth has cooled, skim any
excess fat off the top. Measure the chicken broth and if short add water to mak
e up to six cups, return to the pan. Add the linguine, sherry and soy sauce. Hea
t to boiling, reduce heat and simmer uncovered for about eight minutes or until
linguine is cooked. Add more water if needed. Stir in chopped Chicken and sliced
pea pod. Simmer uncovered for two more minutes. Sprinkle with sliced red onions
and serve.
67
Creolle Mustard Sauce Creo e Mustard Sauce
8 Ounces Yellow Mustard 1 Tablespoon Honey 1 Tablespoon Minced Shallot ½ Teaspoon
Hot Sauce
In a blender or bowl mix all the ingredients together. Cover and chill overnight
to combine flavours. Put on your sandwiches to add a bit of zing.
68
Horseradiish Ranch Dressiing Horserad sh Ranch Dress ng
1 8 4 4
Cup Fat-free Ranch Salad Dressing Teaspoons prepared horseradish Teaspoons Finel
y Chopped Parsley Teaspoons Finely Chopped Sweet red Pepper
In a small bowl blend all the ingredients. Cover and chill for 30 minutes to com
bine flavours. Can be stored covered in your fridge for one week.
69
Mayonnaiise And Basiill Sauce Mayonna se And Bas Sauce
Per Serving
1 1 1
Cup Low-fat Mayonnaise Cup Plain Fat-free Yogurt Onion, Cut into Inch Pieces Tab
lespoon Fresh Parsley Tablespoon Fresh Basil
Salt Black Pepper
Mix the mayonnaise, yoghurt, parsley and basil in a blender. Blend ingredients u
ntil they are thoroughly mixed. Add salt and the black pepper to taste. Cover an
d you can keep in the fridge for one week.
70
Tomato Sallsa Tomato Sa sa
4 1 1 1
Tomatoes, sliced Onion, Chopped Teaspoon Garlic, Minced Tablespoon Basil Chopped
In a medium bowl blend all the ingredients Cover and chill for 15 minutes. You c
an use this with many of the recipes. Will keep refrigerated for one week.
71
IIrresiistiiblle Desserts rres st b e Desserts
Who said you had to give up desserts in order to loose weight? It certainly was
not me! I just adore desserts, the stickier it is, and the more it is covered wi
th chocolate, the better I like it! Here is the way you can have desserts withou
t giving up a lot of the goodies you like, and still boost your metabolism. If y
ou are sweet toothed at all, you will find this section a real life saver. They
taste absolutely wonderful, so much so that you will find them hard to resist, b
ut do please remember your goal and limit yourself. A little bit of what you fan
cy does you the world of good.
72
Fruiity Low-fat Yogurt Diip Fru ty Low-fat Yogurt D p
Prep Times 15 Minutes Serves 24
Per Serving
1 Package Vanilla Instant Pudding Mix (3.5oz) 1 Cup Skimmed Milk 1 Cup Fat-free
Plain Yogurt 1 Cup Fat-free Dairy Sour Cream ½ Teaspoon Grated Orange Peel Cup Pur
e Unsweetened Orange Juice
Fresh Fruit: Strawberries, Seedless Grapes, Watermelon, Cantaloupe, Honeydew Mel
on, Pineapple, Kiwi Fruit etc…
Slowly stir instant pudding mix and skimmed milk into a mixing bowl with a rotar
y blender and blend for about 2 minutes. Gently stir in yogurt and sour cream. F
old in orange peel and orange juice. Chill for 1 hour Place the dip in a serving
bowl and place on a platter. Arrange the fresh fruit on the platter surrounding
the bowl of dip to make a nice display.
73
Banana & Strawberry Gellatiine Dessert Banana & Strawberry Ge at ne Dessert
1 Packet Low-fat Gelatine 1 Banana 8 Strawberries
Prepare your favourite gelatine and pour into dessert glasses. Slice the banana
and strawberries. Once the gelatine has cooled, add the fruit and chill overnigh
t.
74
Applle Berry Delliight App e Berry De ght
4 12 20
Apples, cored , peeled and sliced Strawberries, quartered Grapes, halved Cup Van
illa Fat-free Yogurt
Dash of Ground Cinnamon Few Drops Vanilla Extract
Toss the apples, strawberries and grapes together in a medium bowl. (or other fr
uits that you like) Mix the yogurt, cinnamon and vanilla extract together. Add t
o the fruit and mix gently. Chill thoroughly and enjoy.
75
Ciinnamon Bread Puddiing C nnamon Bread Pudd ng
Per Serving
½ 1 2 ½ 6
Egg Substitute Cup Skimmed Milk Tablespoons Brown Sugar Teaspoon Vanilla Extract
Slices Sour Dough Bread
Cinnamon Non-Stick Cooking Spray
Preheat oven to 350 degrees. Mix together egg substitute, skimmed milk, brown su
gar and vanilla extract Spray a muffin tin with non-stick cooking spray. Soak on
e piece of sour dough bread in milk. Use a glass or cookie cutter to cut round p
ieces of bread Place bread in the bottom of muffin tin. Pour egg mixture over br
ead. Sprinkle with cinnamon and bake for 25 minutes Remove from oven and chill f
or at least one hour.
76
Peach & Raspberry Cobbller Peach & Raspberry Cobb er
½ Cup Skimmed Milk ½ Cup of Half Fat Cream 1 Egg 2 Tablespoons Flour ½ Teaspoon Vanill
a Extract 1 Scoop Protein Powder 1 Can Peaches (No Syrup and Drained) 5 Tablespo
ons Fruit Raspberry Preserves Non-stick cooking spray
Preheat oven to 375 degrees. Mix together skimmed milk, half fat cream, egg, flo
ur, vanilla extract and protein in a medium bowl until there are no lumps. Set a
side. Heat the raspberry preserves in a microwave for 30 seconds. Spread the ras
pberry preserves in the bottom of a nine-inch greased pan. Put one layer of peac
hes on top of the raspberry preserves. Pour egg and milk mixture over peaches. C
ook for 35 minutes or until golden brown. Allow to cool and serve.
77
Wiilld Strawberry Gellatiine W d Strawberry Ge at ne
1 Three Ounce Package of Wild Strawberry Flavoured Gelatine 3 Scoops Vanilla Pro
tein powder 8 Ounces Plain or Vanilla Protein Powder 12 Fresh Strawberries
Prepare the wild strawberry gelatine according to package directions, adding 3 s
coops vanilla protein powder before the hot water. Chill for four to six hours.
Remove gelatine and beat until totally aerated. Add eight ounces plain or vanill
a fat-free yoghurt and beat until smooth. Spoon into dessert glasses, garnish wi
th two strawberries per glass and serve chilled.
78
Piineapplle Cheesecake P neapp e Cheesecake
Prep Time 55 Serves 12
1 2 4 3 1 3 8 1 2
Cup Low-fat Vanilla Wafers (Crushed) Tablespoons Margarine Scoops Vanilla Protei
n Powder Ounces Lemon Flavoured Gelatine Cup Boiling Water Cups Cottage (Fat-fre
e) Ounces Crushed Pineapple Tablespoon Water Teaspoons Cornstarch
Mix well one cup finely ground low-fat vanilla wafers and two tablespoons melted
margarine in a bowl. Press a layer into the bottom of a medium pie dish. Mix fo
ur scoops vanilla protein powder, three ounces of lemon flavoured gelatine and o
ne cup boiling water in a saucepan. Stir until gelatine has completely dissolved
, and let cool slightly. Mix 3 cups fat-free cottage cheese and one tablespoon g
ranulated sugar in a blender. Add gelatine mixture in a thin steady stream and p
rocess until well blended. Pour into prepared wafer crust and chill thoroughly.
Heat eight ounces crushed pineapple in juice in a small sauce pan, over a medium
heat. Combine one tablespoon water and two teaspoons cornstarch to make a paste
and stir into pineapple Heat and stir until mixture thickens.
79
Remove from the heat and cool completely. Spread on top of cheesecake and chill
thoroughly. Serve slightly chilled.
80
Scrumptiious Chocollate Wafers Scrumpt ous Choco ate Wafers
Per Serving
1 Scoop Chocolate protein Powder 1 Tablespoon Chocolate Pudding (Sugar-free and
Fat-free) 1 Low-fat Vanilla Wafer Hot Water
Place a scoop of chocolate protein powder and one tablespoon of chocolate puddin
g in a stainless steel mixing bowl. Boil a pan of boiling water, remove from hea
t and place the stainless steel mixing bowl over the pan of boiling water. Not i
n. Stir in a few drops of hot water to make a thick paste. Heat and stir, scrapi
ng the bottom, until mixture becomes smooth, but not too runny. Remove from heat
and spoon into a dessert cup. Sprinkle some crushed low-fat vanilla wafer on th
e top. Serve warm or cold with some fruit.
81
Café Mocha Café Mocha
1 1 2 1
Scoop Chocolate Protein Powder Tablespoon sugar ( Optional) Ounces Skimmed Milk
Serving Espresso
Mix one scoop of chocolate protein powder, one tablespoon sugar, and two ounces
of milk in a large coffee cup. Brew one serving of espresso. Froth milk mixture
until sugar and protein powder have been completely mixed and is frothy. Add esp
resso. Serve hot.
82
Tapiioca Puddiing Wiith A Kiick Tap oca Pudd ng W th A K ck
3 2 1 1 3
Cup Sugar Scoops Vanilla Protein Powder Cups Skimmed Milk Egg Teaspoon Vanilla E
xtract Tablespoons Minute Brand Tapioca Mix
Mix the quarter cup of sugar, three scoops vanilla protein powder, three tablesp
oons tapioca pudding, two cups skimmed milk and one well beaten egg in a saucepa
n. Let stand for four to five minutes. Place over medium heat and stir until mix
ture comes to a full boil. Remove from heat. Stir in one teaspoon vanilla extrac
t and allow to stand for 20 minutes. Serve hot or cold.
83
My Final Word
I would like to say a few words in this closing chapter to remind you how valuab
le these recipes will be to you. I cannot stress the fact enough that if you fol
low my recipies faithfully you will find that good things will happen. You have
here the power to achieve your own personal targets, and still enjoy delightful
food. Just visualize yourself having that fabulous body you always wanted. Nothi
ng but nothing will give your confidence and selfesteem a bigger boost than look
ing and feeling great about yourself! You will be delighted to share your secret
s with others and show them how it is possible to make lasting changes. The gold
en rule here is “ Everything in Moderation”. Please do remember this even when you a
re dining out, enjoy yourself, but still try and choose wisely from the menu. It
is not the occasional treat that does the damage, it is when we constantly over
indulge! Food is there to be enjoyed but if you take the time to always try and
opt for the low fat, low sugar ingredients you will find that it will taste just
as good I really do wish you well and hope you have success with this book.
Marie Gordon
84

Burn Fat

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Burn Fat

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Burn Off That Fat

A Unique Compilation Of Metabolism Boosting Recipes Take Control Of Your Weight

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