To reduce calories in a meal, reduce fat in the ingredients.
If you count calories, you probably prepare a lot of your own meals. Many meals based on a 2,400-calorie diet are tasty, nutritious and filling. One effective approach is to to convert popular entrees into low-fat, low-calorie meals by using less oil, replacing fatty ingredients with reduced fat substitutes, and measuring portion sizes.
Tahitian Stir-Fry
Stir-fry can be a very healthy and nutritious meal if it is prepared with vegetable oil in moderation. To make Tahitian stir-fry, combine 1/3 cup of soy sauce with the juice from a 16-oz. can of pineapple chunks, 1 teaspoon of black pepper, 2 tablespoons of cornstarch, and 2 tablespoons of sugar in a small bowl. Cut 3 boneless, skinless chicken breasts into 1-inch pieces and then cook the pieces in a non-stick skillet with 2 cloves of chopped garlic and 1 tablespoon of vegetable oil. When the chicken is fully cooked, add 1.5 cups of sliced zucchini and 1 cup of chopped red or green pepper. Cook for 3-5 minutes and then add soy sauce mixture. Lastly, add the pineapple chunks from the can. Serve over 6 cups of brown or multigrain rice. Makes 6 servings of approximately 718 calories and 3.8 grams of fat per serving. If you are watching your sodium intake, substitute regular soy sauce with reduced-sodium soy sauce.
Chicken Vegetable Soup with Ginger
Soup can be a very healthy meal, snack or appetizer. It fills you up and keeps you feeling fuller longer. Chicken soup is high in protein and low in fat. To make Chicken Vegetable Soup with Ginger, start by bringing 6 cups of low-salt chicken broth to a simmer in a large pot. Add 1 large, peeled russet potato cut into 1-inch pieces, 1 peeled yam that is cut into 1-inch pieces, 2 cubed large carrots, 2 cups of broccoli florets, 1 stalk of chopped celery and 1 tablespoon of ginger and bring these ingredients to a boil. Cover the pot and reduce to medium heat. Let the soup simmer for approximately 30 minutes. Puree the soup in a blender to make the texture chunky. Then return the soup to the pot and add one 10-oz. package of frozen yellow corn kernels and 2 cups of diced cooked chicken. Simmer for approximately 5 minutes. Season the soup with salt and pepper. Makes 8 servings. Each serving is approximately 224 calories and 3 grams of fat.
Low-Fat Spinach Lasagna
Lasagna does not have to be fattening and high in carbohydrates. By using low-fat mozzarella cheese and by replacing white pasta with whole-wheat pasta, and beef with spinach, you can turn regular lasagna into a more heart-healthy entree. Prepare by combining one 10-ounce package of chopped spinach, 2 cups of low-fat cottage cheese, 1 egg, 2 cups of shredded, low-fat mozzarella cheese, 1/8 teaspoon of pepper and 1 teaspoon of oregano in a large bowl. Arrange 4 strips of lasagna on the bottom of a 13x9-inch pan. Add half of the cheese mixture. Pour half of a 32-ounce jar of reduced-fat spaghetti sauce over the pasta. Then place 4 strips of lasagna on top. Pour the other half of the jar of spaghetti sauce on top. Add the other half of the cheese mixture. Sprinkle the top with 1 cup of low-fat mozzarella cheese. Bake for 35 minutes at 350 degrees Fahrenheit. Serves 8. Each serving has approximately 361 calories and 4 grams of fat.
Apple-Walnut Flaxseed Muffins
Apple-walnut muffins with flaxseed provide a nutritious breakfast. They also make a great snack on the go. Flaxseeds are high in fiber and have a lot of omega-3 fatty acid (a "good fat"), which makes you feel full. Begin by preheating the oven to 400 degrees Fahrenheit. Grind 1/4 cup of flaxseed into a coarse powder. In a large bowl, mix together 1 cup of whole wheat flour, 1/4 teaspoon of salt, 1/4 cup of sugar and 2 teaspoons of baking powder. Stir in the flaxseed power. Beat 3 egg whites in a separate bowl. Add 2 tablespoons of canola oil and 3/4 cup of skim milk. Dice 1 large apple and chop 1/2 cup of walnuts. Combine apple and walnut pieces, egg mixture, and powder mixture. Stir until ingredients are evenly mixed. Bake for 20-25 minutes. Makes 24 muffins that are approximately 160 calories and 2 grams of fat each.
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