Allergic to Death (32 page)

Serve yourself half of what you think will be a satisfying portion, but promise yourself that you can go back for seconds. Then take only half again as much as you think you want. You might be surprised to find yourself very satisfied after the first helping.

Take your lunch to work or school. It’s much easier to create a satisfying but low-calorie lunch if you make it yourself. And you’ll avoid the temptation of the usual lunchtime fare of burgers and pizza. And think outside the sandwich box. Leftovers make great lunches, as do soups and salads. You’ll also save money. Use your savings to purchase yourself an outfit in your new size and splurge on an attractive insulated lunch bag.

Be prepared. Carry low-calorie snacks in case you are caught waiting for a meal or are suddenly starving. Apples, string cheese, almonds and baby carrots are all great to keep on hand.

Recipes

Shepherd’s Pie De-Lite

Shepherd’s pie was originally created to use up leftovers and to expand the traditional Sunday roast. It is tasty enough, however, to make in its own right! It can be loaded with fat and calories or lightened up, as this version is. It’s perfect for that meal when you’re craving comfort food!

1 tablespoon olive oil

1 medium onion, chopped

2 garlic cloves, pressed

1.25 lbs. lean ground turkey

1 cup sliced mushrooms

1 cup frozen peas

Salt and freshly ground pepper to taste

1 10.5-ounce can fat-free turkey gravy

¼ cup ketchup

1 tablespoon Worcestershire sauce

Mashed potatoes (see recipe below)

3 tablespoons grated Parmesan cheese

Heat oven to 350°.

Heat olive oil in sauté pan over medium heat. Add chopped onion and pressed garlic, and cook until soft. Add ground turkey and cook, stirring occasionally, until meat is cooked through. Add sliced mushrooms and cook, stirring, for 1 minute. Stir in frozen peas and add salt and freshly ground black pepper to taste.

Mix turkey gravy, ketchup and Worcestershire sauce and pour over turkey mixture. Mix thoroughly and transfer to a casserole dish. Spread mashed potatoes (see below) evenly on top and sprinkle with grated Parmesan cheese.

Bake until bubbly, approximately 30 minutes.

Makes 6 servings. 376 calories/serving.

Mashed Potatoes

4 to 5 medium-sized potatoes, peeled and cut into quarters

Skim or low-fat milk

Place potatoes in saucepan and cover with cold water. Bring to a boil and cook until tender when pierced with a knife. Drain potatoes, add milk as needed and mash. (Quantity of milk will depend on density and age of potatoes.)

Pork Tenderloin Stuffed with Spinach and Feta

Pork tenderloins, usually packaged in pairs, are very lean, rivaling even chicken breasts. This stuffing provides enough for a pair of tenderloins, or around 2.5 pounds of meat. Both pieces can be filled and cooked, or one can be frozen for future use. Use 1 tablespoon of oil per tenderloin for browning.

1 package pork tenderloin, approximately 2.5 lbs.

1 5-ounce package baby spinach

3 garlic cloves, pressed

1 pinch nutmeg

1 cup crumbled fat-free feta cheese

1–2 tablespoons olive oil

Fat-free cooking spray

Heat oven to 350°.

Spray sauté pan with cooking spray and heat over medium heat. Add pressed garlic cloves and sauté for a minute or two, stirring and making sure the garlic doesn’t burn. Add spinach and a pinch of nutmeg and sauté until spinach is wilted but still bright green, approximately 3 minutes.

Butterfly each tenderloin: Using a very sharp knife, preferably with a long, thin blade, slice almost, but not quite, all the way through each tenderloin along its length. Lay tenderloin open on cutting board. Place half of the filling along its length on one side, spreading evenly. Fold tenderloin pieces together and secure with toothpicks or kitchen twine. Repeat with second tenderloin.

Heat 1 tablespoon of olive oil in sauté pan over medium to high heat. Brown tenderloin on both sides, approximately 5 minutes per side. (At this point you can remove the first tenderloin, add an additional 1 tablespoon of olive oil and brown second tenderloin, or you can wrap and freeze the second tenderloin for future use.)

If your pan is oven safe, place pan and meat in oven (alternatively, transfer meat to an oven-safe baking pan) and bake for 1 hour or until internal temperature reads 160° on an instant-read thermometer.

Allow meat to sit 5 minutes before slicing into 1-inch slices.

Each tenderloin makes 4 servings, 8 servings total. 349 calories/serving.

SERVING SUGGESTION
: Orzo tossed with olive oil, Parmesan cheese, lemon zest and parsley.

Chicken Tortilla Soup

Craving Tex-Mex? This soup will surely satisfy but for far fewer calories and less fat than the typical Tex-Mex meal.

1 medium onion, chopped

2 garlic cloves, pressed

1 tablespoon olive oil

1 lb. skinless, boneless chicken breasts or chicken tenderloins cut into bite-sized pieces.

1 4-ounce can of chopped green chilies

1 15-ounce can diced tomatoes

2 14.5-ounce cans reduced-fat chicken broth

1½ teaspoons chili powder

1 teaspoon ground cumin

4 tablespoons flour

½ cup water

1 15-ounce can black beans, drained and rinsed

1 cup frozen corn

Saute onion and garlic in olive oil until soft and tender, approximately 3 minutes. Add chicken, chilies, tomatoes, chicken broth and spices. Bring to a boil, reduce heat and simmer for 15 minutes.

Mix flour and water to create a “slurry.” Add to soup and stir well. Add beans and frozen corn and simmer for 10 minutes more.

If desired, top with low-fat or fat-free sour cream and baked corn tortilla strips: Cut corn tortillas in strips and place on baking sheet. Spray with fat-free cooking spray and bake at 400° until golden brown.

Makes 6 servings. 190 calories/serving.

This soup can also be made using leftover white meat chicken—just cut into bite-sized pieces and add with the beans and corn.

Anytime Veggie Frittata

This frittata is extremely versatile. You can substitute whatever vegetables you have on hand, and it can be made in advance and reheated in the microwave. It’s great for breakfast but also makes a wonderful lunch or light dinner.

1 small onion, chopped

1 cup frozen broccoli, cooked al dente

1 cup sliced mushrooms

3 slices Canadian bacon, diced

1 tablespoon olive oil

4 eggs, beaten

Salt and freshly ground pepper to taste

¼ cup low-fat grated cheddar or Parmesan cheese

Heat oven to 350°.

Heat olive oil in oven-safe pan over medium heat. Add onion and sauté until soft, 2 to 3 minutes. Add broccoli, mushrooms and Canadian bacon and sauté briefly, 1 to 2 minutes or until mushrooms begin to turn golden.

Beat eggs with salt and pepper and pour over vegetable mixture in pan, tilting pan to make sure eggs cover entire surface. Cook until bottom begins to set slightly, approximately 1 minute.

Sprinkle with cheese and place pan in oven. Bake until top is puffed and beginning to turn golden, approximately 10 to 15 minutes. Cut into 4 wedges and serve.

Makes 4 servings. 185 calories/serving.