Here is a simple stove top recipe that even your kids can make! I know, mine did! My daughter cooked this Friday night before going to her school soccer game. She saw the recipe on the back of a box of mac-n-cheese. But in typical B-Family fashion, made it her own. This was the first complete dinner she has ever cooked. She has cooked breakfast on occasion or helped with dinner. But this was the first entire meal! She served pan fried potatoes with onions and a garden salad. And I must say, it was quite good. So, I encourage you to give it a try. It’s quick and easy.

INGREDIENTS
1 lb boneless, skinless chicken breast
14oz whole wheat pasta shells
1 cup of (skim) milk
1 1/2 cups water (add more if needed)
1 8oz package of your favorite shredded cheese
1 pkg frozen broccoli florets, thawed
1 ts garlic powder
pepper to taste

DIRECTIONS

1. Cut chicken into small bite size pieces. Spray large frying pan with non-stick cooking spray. Add chicken and garlic powder. Cook chicken on medium for about five minutes, stirring occasionally until browned on all sides.
2. Stir in water, milk and pasta. Bring to a boil. Reduce heat to medium-low, add 1/2 of cheese package, stir and cover. Cook about 15 minutes, stirring occasionally, until pasta is tender.
3. Add broccoli, stir in and cook until heated thoroughly. Add remaining cheese, cover until cheese melts.

That’s it! This will serve about 4. Enjoy!

I started cooking this one when we were on the Adkins Diet. Remember that one? The only difference here is that I used to use Ribeye Steak. But since Ribeye has 25 grams of fat per 3oz, YES that’s over 133 grams of fat for a 16oz steak, I now use Sirloin. Sirloin has 8 grams of fat per 4oz (32oz for a 16oz steak). Much better!

We don’t eat steak very often anymore, but this is one of my favorite ways to prepare my slab-o-beef! Try this one out the next time you feel like grilling. You won’t be disappointed! And remember, the serving size is 4oz, yes that’s the size of a deck of cards! Enjoy!

INGREDIENTS
Sirloin Steak
1 medium onion, chopped
1 8oz package of fresh mushrooms, sliced
1 medium green pepper, cut in strips
1 8oz package of low-fat shredded cheese
non-stick cooking spray

DIRECTIONS
1. Cook steak on grill.
2. While steak is cooking, spray frying pan with non-stick cooking spray.
Add mushrooms, onions & green peppers.
3. Saute’ vegetables on low. Turn up heat to finish when steak is almost done.
4. Cover steak with a generous helping of veggies.
5. Sprinkle lightly with cheese.
6. Enjoy!

I cooked this meal last night (see pictures above). Here is the entire meal:

• Garden Salad
• One Smothered Steak
• One corn-on-the-cob
• One piece of whole wheat, double fiber bread (toasted)

This one is easy to prepare, relatively low in fat and oh soooo good!

Here is one you can set and forget. This low-fat crock pot chicken recipe
is delicious! I get this one ready before work and when I get home, presto, it’s done!

INGREDIENTS
2-3 pound of boneless, skinless chicken breast, cut into 1″ squares
4 cups of chicken broth
4 cups of water
6 medium potatoes, cut into 1″ squares
1 large onion, chopped
1 cup of chopped carrots
1 cup of chopped mushrooms
1 ts basil
1 ts tyme
1 cup of low-fat sour creme
Add pepper to taste

DIRECTIONS
1. Combine all ingredients, except sour cream in the Crock Pot. Cover and cook on low for 6-7 hours or high 3-4 hours.
2. Add sour cream, cook on high 1/2 hour. Enjoy!

I cooked my first stir fry back when I was thirteen years old. My mom bought one of those hand-hammered woks that used to be hawked on TV back in the eighties. Remember that? Thanks mom! Anyway, stir fry’s are one of my favorite dishes.

There are many ways to do a stir fry, you can basically add anything you like. I chose this particular recipe, for it’s low-calorie and low-fat content. It is a basic chicken and vegetable dish with stir fried rice on the side or underneath if you prefer!

Notice that I omitted oil from the ingredients. All oils are very high in fat, even olive oil has 14 grams of fat per table spoon! Add it if you like, I just thought you should be aware of the fat content. Also, you can add or omit anything you like! Any way you do it, cook it up and enjoy!

Makes 4 Servings

INGREDIENTS
1 pound boneless, skinless Chicken Breast Halves
1/2 cup low-salt Soy Sauce
1 cup low-salt Teriyaki Sauce, divided in 2
1 ts Chinese Five Spice Powder
Pinch of cinnamon
2 cloves garlic, minced
3/4 cup chopped celery
3/4 cup diagonal sliced carrots
3/4 cup chopped green pepper
3/4 cup fresh sliced mushrooms
1 cup chopped fresh broccoli
1/2 cup fresh snow pea pods
1 cup chopped onion, divide in half
4 cups of cooked brown rice

TIP: I like to cook the rice the night before and refrigerate. It handles better and tends to not stick and clump as much.

DIRECTIONS
1. Cook rice according to package instructions. Pour Soy Sauce, 1/2 of garlic, pinch of cinnamon and 1/2 cup of onions into Wok or large skillet. Heat on high, stirring for one minute, stir in rice. Cook over high heat, stirring constantly. Add a little water or more Teriyaki Sauce if needed. Set aside in a covered dish.
2. Slice chicken breast into strips. Pour 1/2 cup Teriyaki Sauce and balance of garlic into Wok or large skillet. Heat on high stirring for one minute. Add chicken strips, cook for several minutes on med-high until cooked. Set aside in covered dish.
3. Pour 1/2 cup of Teriyaki Sauce, balance of onions, celery, carrots, peppers, mushrooms, broccoli and pea pods into Wok or large skillet. Sprinkle with Five Spice Powder. Cook on med-high stirring frequently until veggies are near desired consistency, usually no more than 10 minutes. Add a little water or more Teriyaki Sauce if needed. Add chicken and continue to cook for several minutes until done.
4. Place a small portion of rice on a plate. You can either cover rice with the veggie-chicken mixture or place it next to the rice. Top with low-salt Soy Sauce, if desired.

And there you have it. It usually takes me no more than 50 minutes to prepare this dish, not including the brown rice which takes 45 minutes to cook by itself. You can always substitute white rice which will cook much faster, all be it not as healthy - Enjoy!

OK, I admit it, this isn’t low-fat.  :)  But it’s just soooo good! AND it’s St. Patrick’s Day! The key here is portion control. Your cut of meat should be about 4 oz. Yes, that’s about the size of a deck of cards. And I’ve got news for you, all of your meat portions should be 4 oz! I have been strict about this since January ‘08 and I am getting used to it…..almost.

INGREDIENTS
8 All Purpose Potatoes, cut into 1″ squares
2 Large Onions, quartered
2-3 cups of water
3-4 lb Corned Beef Brisket
1/2 Large Cabbage

DIRECTIONS
1. Place potatoes & onions in crock pot. Cover with water. Add Corned Beef Brisket. Cover with remaining water.
2. After 6 hours on low or 3 hours on high, add cabbage and submerge in liquid. Cook on low for for a total 10-12 hours, or on high for a total of 5-6 hours. Enjoy!

 
In our family, wraps are extremely popular. I make all kinds of wraps. This is one of my Tex-Mex versions. As usual, it’s a low-fat recipe, but don’t be scared, it’s delicious! As always, when in season, use garden fresh veggies!

John’s Awesome Low-Fat Soft Taco Wraps

INGREDIENTS
1 pound lean ground turkey
1/2 cup water
1 package of Taco Seasoning Mix
8 (8-inch) low-fat whole wheat tortillas, warmed
2 cups (8 ounces) shredded Mozzarella cheese
2 cups shredded spinach or lettuce
2 cups chopped tomatoes
1 cup chopped onion
1 cup fresh cilantro
1 cup home made Salsa
Low-Fat Sour cream
8 toothpicks
Optional: Sliced Jalapeno Peppers

DIRECTIONS
1. Cook ground turkey in large skillet over medium-high heat, stirring occasionally, for 4 to 5 minutes or until thoroughly cooked. Drain any excess grease. Stir in water and seasoning mix. Bring to a boil. Reduce heat to low. Continue cooking, stirring occasionally, for 5 to 6 minutes or until mixture is thickened.
2. Spoon 1/3 cup turkey over each tortilla. Top with cheese, some cilantro, spinach/lettuce, tomatoes & onions. Roll up. Secure with toothpick.
3. Serve with salsa, low-fat sour cream and jalapeno peppers if you dare! Enjoy!

This dish goes well with chips and salsa