Phenomenal Fayette Women share favorite lo-cal recipes

Our group of 10 ladies shared many recipes and menu ideas while participating in World Gym’s “I Lost It At The Club” last fall. Here are a few samples.

Chicken Tortilla Stew

Now we're cookin'!

2 lbs. boneless, skinless turkey or chicken breast, cubed

32 oz. fat-free, reduced-sodium chicken broth

1 c. green bell pepper, diced (about 1 large pepper)

¾ c. red bell pepper, diced

6 cloves garlic, minced

2 cans (14oz.) Mexican style stewed tomatoes

1 jalapeno pepper, diced

3 green Anaheim chile peppers, diced

1 c. yellow onion, sliced (about 1)

1 can Low Sodium Northern Beans, Drained

1 tsp. ground cumin

½ tsp. fresh ground pepper

1 T. fresh cilantro

In large soup pot, bring broth to a boil.  Add onions, garlic, peppers and cook for about five minutes or until peppers begin to soften.  Add cooked turkey, corn, stewed tomatoes, and spices.  Bring to a boil for another five minutes and reduce to a simmer until ready to serve.

Topping:

4 baked corn tortillas, 4 limes (wedged).  Crumble bake tortilla on top with a squeeze of lime.

Garden Vegetable Soup

2 qt. vegetable broth

2 (8 oz.) cans diced tomatoes

6 c. frozen mixed vegetables, thawed

½ c. chopped onion

1 tsp. dried Italian seasoning

½ tsp. pepper

½ tsp. hot sauce (optional)

1 (6 oz.) can no salt tomato paste

1 bay leaf

In a large saucepan, pour the vegetable broth and bring it to a boil.  Drain the diced tomatoes and to the broth. Then add all the remaining ingredients. Simmer the soup, uncovered, for 1 hour stirring occasionally.  Remove the bay leaf before serving.

Salmon with Asian Marinade

½ c. balsamic vinegar

½ c. reduced sodium soy sauce

2 T. minced fresh cilantro

1 ½ tsp. ground ginger

1 T. olive oil

½ tsp. hot sauce (optional)

1/8 tsp. pepper

4 (6 oz.) salmon fillets

In a large resealable plastic bag, combine ingredients with the salmon.  Seal the bag and turn to coat; refrigerate 2 hours.  Drain and discard marinade.  Place salmon skin side down, on grill.  Grill, covered, over medium heat for 10 – 15 minutes or until fish flakes easily with a fork.

TACO SOUP

1 lb. ground beef (minimum 90/10 fat ratio)

1 pkg. Taco Mix (dry)

1 pkg. Hidden Ranch Dressing (dry)

28 oz. crushed tomatoes

2 15-oz. cans beans (black, pinto, and/or kidney)

2 cans corn (can be whole kernel, or 1 each whole kernel and cream style)

1/2 cup picante sauce

1 can rotel

1 onion, chopped

1 bell pepper, chopped

2 c. water

Brown ground beef. Mix with remaining ingredients. Put in crock pot and walk away for a few hours. Come back hungry.

Nutritional info: 152 cal; 1 g. fat; 1 g. sat. fat; 26 mg. chol; 436 mg sod; 18 g carb; 5 g fiber; 7 g sugar; 14 g protein

Can also be made with ground turkey or sliced baked chicken breast

Mary Catherine Domaleski (team trainer) recommends leaving out the corn and using low sodium ingredients

FIESTA CHICKEN

4 boneless chicken breasts

1 can diced tomatoes-low sodium

1 can black beans rinsed

1 can corn, drained

1 cup salsa

Mix and cook in crockpot on low for 8 hours.

Nutrional info: 278 cal; 2.5 g fat; .6 g sat fat; 66 mg chol; 529 mg sod; 31 g carbohydrates; 8 g fiber; 1.2 g sugar; 34 g protein

Yummy Shake

Mix half a small avocado in with Advocare Vanilla Meal Replacement Shake. Tastes like “heavenly pudding” in a cup. 340 cal.

Greak Yogurt Breakfast

Mix 7 oz. Greek Yogurt (2% in this recipe but 0% okay) with a tablespoon of honey and 2 Tb. chopped walnuts. Add a half scoop of vanilla protein powder.

347 cal.; 14 g fat; 29 carb; 30.8 g protein

Snack Ideas

Nut-thin crackers served with Greek yogurt dip

Peanut Wonder – half the calories and fat of peanut butter

Joyce Beverly

I was local when local wasn't cool. After more than three decades as a community journalist, I've found my dream job as publisher of Fayette Woman.

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