Low Fat Low Cal Healthy Diets Under 200 Calories
Read Low Fat Low Cal Healthy Diets Under 200 Calories Online
Authors: Grace Gentle
Tags: #Cookbooks; Food & Wine, #Special Diet, #Low Fat, #Weight Loss, #Health; Fitness & Dieting, #Diets & Weight Loss, #One Hour (33-43 Pages), #Diets
Low Fat Low Cal Healthy Diets
Under 200 Calories
Grace Gentle
“Low Fat Low Cal Healthy Diets
Under 200 Calories”
Selected, Compiled & Edited by: Grace Gentle 2013
Copyright © April 2013 by Grace Gentle
All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review
Table of Contents
2.Thai Chicken and Mushroom Soup
4.Thai Grilled-beef Salad with Grapes
6.Instant Chicken and White Bean Stew
7.Citrus Soy Chicken Drumsticks
16.Low Carbohydrates Tuna Patties
20.Apple Yogurt with Red Fruits
Introduction
This book,
“Low Fat Low Cal Healthy Diets Under 200 Calories”
, will present you with some most popular low fat and low calorie diets, which are easy to prepare, healthy, nutritious and simple.
The diet recipes in this book can be classified into 4 categories, soups, salads, chicken dishes and desserts. Three Asian recipes with various herbs and spices as ingredients are also introduced in this book.
All in all, every diet recipe is low fat and not more than 200 calories per serving. All flavors of food are there in these dishes. Try them in your home and enjoy the taste!
1.Fat Burning Soup
Ingredients
2 Stewed tomatoes (large cans)
3 Onions (large green)
1 Can beef broth 14 ounces (397 grams)
1 ½ cups Water
35 ounces (1kg.) Chicken noodle soup mix
1 bunch Celery (6-8 stalks)
2 cans Green beans
2 pounds (0.9 kg.) Carrots
2 Large red or green peppers
Pepper and salt (to taste) (As per requirement)
1 teaspoon Curry powder
Directions
1. Cut all the vegetables to medium size chunks.
2. Add all ingredients into a pot.
3. Boil on high heat for 10 minutes.
4. Simmer until all vegetables reaches to desired consistency.
5. Fat Burning Soup is now ready to serve. It can be stored for 7 days in cold place.
2.Thai Chicken and Mushroom Soup
Ingredients
0.26 gallon (1 liter) Hot chicken stock
1 tablespoon Thai red curry paste
1 tablespoon Thai fish sauce
2 teaspoons Sugar
2 limes Limes zest and juice
3.5 ounces (100 grams) Portobello mushrooms (sliced)
Bunch spring onions , sliced (keep whites and greens separately)
7 ounces (200 grams) Leftover chicken (shredded)
Directions
1. Tip the stock into a pan, then stir in the curry paste, fish sauce, sugar, juice and most of the zest.
2. Arouse the boil. Add the mushrooms and whites of the onion. Cover, and then simmer for two minutes.
3. Stir in the chicken and most of the onion greens to heat through carefully, then hand out ladled into bowls and scattered with the remaining lime zest.
4. Serve with additional juice, sugar and fish sauce.
3.Low Fat Caesar Salad
Ingredients
2 Cloves garlic (finely chopped)
2 Tinned anchovies
½ teaspoon Black pepper
2 tablespoons Lemon juice
2 tablespoons Mustard
2 tablespoons Honey
1.4 ounces (40 grams) Parmesan (grated)
3.5 ounces (100 grams) Low fat plain yogurt
2 Lettuce
4 ounces (115 grams) Croutons (low fat)
Directions
1. First of all make the dressing. Put garlic, ground pepper, anchovies, lemon juice, honey, mustard, parmesan and yogurt in a blender and process until smooth.
2. Chill for at least 2 hours.
3. Wash the lettuce then drain and spin dry.
4. Cut crossways and cool it until needed.
5. Toss the lettuce with croutons and dressing. Now the recipe is ready to serve
4.Thai Grilled-beef Salad with Grapes
Ingredients
1 teaspoon Chopped fresh chives
1 teaspoon Toasted sesame seeds
4 ounces (113 grams) Rocket-Mediterranean edible plant, stalks removed
6 Kaffir lime leaves, rolled and finely shredded (optional)
3-4 stems Lemon grass, very finely sliced
2 teaspoons Palm sugar or light brown soft sugar
Grated zest 1 lime, plus 3 tablespoons Lime juice (juice of about 2 limes)
3 tablespoons Thai fish sauce
1 Sprig fresh mint, plus 3 tablespoons Chopped fresh mint
6 Sprigs fresh coriander, plus 3 tablespoons Chopped fresh coriander
1 inch (2.5 cm.) piece Fresh root ginger, peeled
2 Cloves garlic, peeled
2-3 Medium red chilies, halved and deseeded, or 3-4 Bird eye chilies, whole
6 ounces (170 grams) Red or black seedless grapes, halved
1 pound (450 grams) Rump steak in 1 piece, 1 inch (2.5 cm.) thick
Directions
1. Grill the beef and rest it for 10 minutes before cutting into smaller chunks.
2. Add ginger, coriander, mint and chilies and chop them together.
3. Add lime juice, fish sauce and sugar to the chopped items.
4. Pour this dressing over the steak and drizzle lemon grass, lime zest and lime leaves and herbs over the dressing.
5. Add grapes and toss.
6. The dish is ready to serve
.
5.Easy Cook Pizza
Ingredients
For Base:-
2 cups Flour
1 teaspoon Yeast
1 teaspoon Caster sugar
1 teaspoon Milk powder
4 tablespoons Oil
½ teaspoon Salt
1 Egg
For Pizza Sauce:-
1 tablespoon Oil
6-8 Prawns (large)
½ cup Fish chunks (boiled)
1 Onion (cubed)
1 Capsicum (cubed)
2 tablespoons Tomato paste
Cheese (As per required)
1 teaspoon Oregano (for sprinkle)
Directions
1. For making base, knead all the ingredients in warm water and keep in an oily bowl in warm place for 1 hour.
2. For making sauce, fry prawns, boiled fish chunks and tomato paste in oil.
3. Add capsicums and onion when done, cook until sauce becomes thick.
4. Roll the pizza bread. Put sauce on top and shake over some cheese and oregano.
5. Keep for 15-20 minutes and then bake at 180°F for 10 minutes or until golden.
6.Instant Chicken and White Bean Stew
Ingredients
1 Onion (chopped)
2 Cloves garlic (minced)
2 teaspoons Olive oil
2 cups Reduced sodium chicken broth
2 Medium zucchini
1 Cannellini beans (can 19 ounces/540 grams)
1/8 teaspoon Ground black pepper
1 ½ cups Cooked diced chicken
2 tablespoons Prepared pesto
Directions
1. Heat a nonstick frying pan on medium. Put onion and garlic in the oil and cook until soft.
2. Put in broth, beans, zucchini and pepper and boil for 2 minutes.
3. Add chicken to boil, and then remove from the heat.
4. Add pesto, let stand for 2-3 minutes to blend the flavors.
5. Instant Chicken and White Bean Stew is now ready to serve.
7.Citrus Soy Chicken Drumsticks
Ingredients
2 pounds (900 grams) Chicken drumsticks (skinned)
1 teaspoon Fresh ginger (finely chopped)
¼ teaspoon Salt
Cooking spray
½ cup Rice wine
¼ cup Fresh orange juice
2 tablespoons Sugar
2 tablespoons Low-sodium soy-sauce
1 teaspoon Fresh lemon juice
¼ cup Green onions (chopped)
Directions
1. Combine chicken, ginger, and salt in a bowl, agitated to coat.
2. Heat your frying pan at medium-high.
3. Coat pan with cooking spray. Add chicken and cook for six minutes or until brunet on all sides.
4. Add rice wine, orange juice, sugar, soy-sauce and lemon juice and cook for one minute. Cover, scale back heat, and simmer for ten minutes or until the chicken is completely braised.
5. Take away chicken from pan, keep heat. Bring sauce to a boil. Cook until the sauce is reduced to ½ cup (about five minutes).
6. Coat and sprinkle chopped onions over chicken.
8.Jerk-Style Chicken
Ingredients
1 teaspoon Grated lime rind
¼ cup Fresh lime juice
1 teaspoon Ground allspice
1 teaspoon Brown sugar
2 tablespoons Jalapeño pepper (finely chopped)
2 tablespoons Olive oil
1 teaspoon Salt
1 teaspoon coarsely ground black pepper
1 teaspoon Dried thyme
1 teaspoon Ground cinnamon
½ teaspoon Ground nutmeg
3 Garlic cloves (chopped)
½ cup Onion (chopped)
6 (about 1 pound/450 grams) Chicken thighs (skinless and boneless)
3 (size 6 ounces/170 grams) Chicken breast halves (skinless and boneless)
Cooking spray
Parsley sprigs (optional)
Lime slices (optional)
Directions
1. Mix the first twelve ingredients in a blender, method until well blended.
2. Pour mixture into a zip-top plastic bag, add onion and chicken. Seal bag, infuse in refrigerator for one to two hours, turning bag sometimes. Prepare grill.
3. Take away chicken from bag, discard marinade.
4. Place chicken on grill rack coated with cooking spray.
5. Grill chicken, covered, five minutes on both sides or until done.
6. Garnish with parsley and lime slices (optional).
9.Spiced Roasted Chicken
Ingredients
3.75 pounds (1.7 kg.) Whole roasting chicken
1 teaspoon Dried oregano
1 teaspoon Cumin seed (crushed)
1 teaspoon Bottled minced garlic
2 teaspoons Olive oil
½ teaspoon Salt
½ teaspoon Ground cumin
Cooking spray
Directions
1. Heat up your oven to 375°F (190°C). Take away and discard giblets and neck from chicken, trim excess fat.
2. Beginning at neck cavity, loosen skin from breasts and drumsticks by inserting fingers (gently pushing between skin and meat). Mix oregano, cumin seed, garlic, oil, salt, and ground cumin in a small bowl.
3. Rub seasoning mixture below untangled skin and over breasts and drumsticks. Tie ends of legs beside twine.
4. Raise wing tips up and over back, tuck below chicken.
