Like most people I need to watch my calorie intake. If I don't I can
really pack on the pounds. My weight has ranged over a single year from
205 pounds to 248 pounds. For a guy that is 6 feet 3 inches tall, 205 is
not that bad. At 248 pounds, I am considered obese. Because of this
stark reality I have become a calorie counter.
I have learned that
you can be a calorie counter but also love to eat. Here are some simple
low-calorie and low-fat recipes that I have learned. These recipes
aren't just healthy for you but they also taste great. An added bonus is
none of them takes more than a few minutes to prepare.
Beanwiches
Heat
up homemade or canned refried (buy fat-free) beans and spread a layer
inside a whole wheat pita bread. Top your beanwhich with nonfat sour
cream, salsa, tomatoes, lettuce or sprouts, a little low-fat Cheddar
cheese, green chilli peppers and diced onions. It's great a tasting
low-fat sandwich that takes about ten minutes to make.
Mex in Minutes
For
a variation of the beanwiches, us a whole grain tortilla or low-fat
soft or hard taco shells. Make them with the same fillings as the
beanwiches, or try a soy-based ground beef substitute mixed with taco
seasoning.
Low Fat Burgers
If you have ground turkey
breast or a quick low-fat "veggie burger" mix on hand, you are ready to
cook a quick meal any time. Keep some whole grain buns in the freezer
and thaw them in the toaster oven or microwave while you're getting the
condiments ready. Add tomatoes, lettuce or sprouts, onions and pickles;
you can choose other favorite ingredients to go on top. To create a
homemade low-fat low-calorie burger meal like this takes about 15
minutes.
Quick and Low Fat Antipasto
Keep your
refrigerator and pantry stocked with cans of white beans, black beans,
water-packed tuna, pimentos, baby corn, artichoke hearts (packed in
water, not oil), pickled red beets and other quick side dishes and
garnishes. All of these "fast to the table" items are very low in fat
and calories. If you drain and rinse the canned items that come in
brine, they'll be light on sodium also.
Arrange a decorative
selection of your favorites on a large plate lined with fresh green leaf
lettuce. Sprinkle with lemon juice or balsamic vinegar and fresh herbs.
Fruit Purees
Keep
peeled and sliced fruit in plastic bags in your freezer. Any time you
are ready for dessert, put a fruit mixture in the food processor, puree
it until smooth and serve immediately. Some of the best candidates for
this instant puree are peaches, kiwi, raspberries, blackberries,
blueberries and strawberries, but just about any fruit works well.
Fast Fish
Fresh
fish fillets cook so quickly that they're done before you know it. Just
be sure to choose uniformly thin fillets, which cook the fastest. Put
the fish in to broil, then check after three minutes and baste evenly
with your favorite juice (orange or lemon juice or spicy
vegetable-tomato cocktail) or nonfat marinade.
Instant Couscous
This side dish packs great taste, goes with everything and is very simple to prepare.
First
saute some chopped onions and minced garlic in a little olive oil or
canola oil. Stir in some couscous, chicken or vegetable broth and a
little seasoning such as parsley, basil or curry powder. Cover, remove
from the heat and let stand for ten minutes or so. Fluff with a fork and
serve. Sore some variety, add some diced tomatoes, water chestnuts or
sliced roasted red peppers.
By
David Clemen
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