Recipes For Success
Eat Healthy, Eat Smart

Along with being physically active, eating healthy and making smart food choices are important aspects in improving your chances for successful weight loss. Think about it-optimizing the nutritional quality of your diet and changing your eating habits can only be a plus in helping you to maintain your weight loss goals. Here are a few important tips to remember when planning your meals:

* Choose a variety of nutrient-rich foods 
* Eat a diet rich in vegetables and fruits 
* Choose smaller portion sizes
* Eat less of the nutrient-poor foods
* Choose fish, lean meats and poultry without skin 
* Select fat-free or low-fat dairy products
* Cut back on foods high in dietary cholesterol 
* Eliminate or cut back on beverages and foods with added sugars
* Prepare meals without using salt
* Eat breakfast and two other meals a day
* Eat whole-grain, high-fiber foods

Embrace the smart chef in you by taking the time to plan and prepare healthy meals. We hope you enjoy these delicious and healthy recipes courtesy of our friends at www.foodfit.com and don’t miss the Lettuce Wrap recipe that follows, courtesy of OH Member jennjenn07,and a great tip from OH member SassyItalian AKA Kristen. Happy Cooking!
 
 
Grilled Rosemary Chicken Breasts
Ingredients
1 1/2 tablespoons olive oil
1 teaspoon balsamic vinegar
1 clove garlic, crushed
1 small rosemary sprig, chopped or 1/4 teaspoon dried
salt to taste
freshly ground black pepper
2 skinless, boneless chicken breasts

Directions
1. Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush the marinade on the chicken breasts. Refrigerate for at least 30 minutes or overnight. 
2. Preheat the grill. 
3. Remove the chicken from the marinade and discard any remaining marinade. Grill the breasts for 5 to 6 minutes on each side, depending on the thickness. Let the chicken rest on a plate for 1 or 2 minutes before serving. 

Nutrition Information

Serving Size: 1 breast
Number of Servings: 2
Per Serving
• Calories 166 
• Carbohydrate 0 g 
• Fat 6 g 
• Fiber 0 g 
• Protein 26 g 
• Saturated Fat 1 g 
• Sodium 117 mg 


Marinated Tomato-Basil Salad
Ingredients 
1 clove garlic, finely minced
1 tablespoon extra virgin olive oil
10 basil leaves
4 large tomatoes, cored and cut into wedges
salt to taste
freshly ground black pepper

Directions

1. Combine the garlic and basil in a small bowl. 
2. Chop the basil leaves and add them to the olive oil mixture.
(This can be made in advance and stored in the refrigerator for up to 3 days.) 
3. Place the tomatoes in a large serving bowl, season them with salt and pepper to taste and add the olive oil mixture. Let the tomatoes marinate for several hours before serving or marinate them overnight in the refrigerator. Serve the marinated tomatoes at room temperature. 

Nutrition Information
Serving Size: 1 tomato
Number of Servings: 4
Per Serving
• Calories 55 
• Carbohydrate 6 g 
• Fat 4 g 
• Fiber 1 g 
• Protein 1 g 
• Saturated Fat 1 g 
• Sodium 157 mg


Broccoli Sauté with Garlic and Olive Oil
Ingredients
1 tablespoon olive oil
1 teaspoon crushed garlic
4 cups broccoli florets
salt to taste
freshly ground black pepper

Directions

1. Heat the olive oil in a 10" skillet over medium-low heat. 
2. Add the garlic and cook for 1 minute. 
3. Add the broccoli, salt and pepper and toss with the olive oil and garlic until the broccoli turns bright green and becomes tender. Remove from the skillet and serve. 

Nutrition Information
Serving Size: about 1 cup
Number of Servings: 4
Per Serving
• Calories 51 
• Carbohydrate 4 g 
• Fat 4 g 
• Fiber 2 g 
• Protein 2 g 
• Saturated Fat 1 g 
• Sodium 19 mg


Spring Fruit Salad
Ingredients 
1/8 papaya, cut into large dice
1/8 fresh pineapple, peeled and cut into large dice
1/2 kiwi fruit, peeled and cut into large dice
1/4 teaspoon minced, fresh ginger
1/2 tablespoon orange juice
1/4 teaspoon sugar (optional)

Directions

1. Mix the fruit in a bowl. 
2. Crush the ginger into the orange juice. 
3. Sprinkle the fruit with the orange juice. 
4. Add sugar if needed. 

Nutrition Information

Serving Size: about 3/4 of a cup
Number of Servings: 1
Per Serving
• Calories 75 
• Carbohydrate 19 g 
• Fat 0 g 
• Fiber 3 g 
• Protein 1 g 
• Saturated Fat 0 g 
• Sodium 4 mg


OH Member Recipe
Lettuce Wraps
by jennjenn07

Very good! Originally, I used to make these with chinese fried rice but using the spaghetti squash is a great low fat/calorie alternative.

Romaine Lettuce Leaves
Ingredients
2 small Chicken Breast shredded/cooked 
2 tbsp minced onion
spaghetti squash
1 tsp low sodium soy sauce
1 tsp teriyaki sauce
2 tsp spray butter or promise

Directions
Lettuce, my friend. You are so versatile!
I have been using and abusing romaine lettuce leaves.
I wrap everything up in lettuce instead of using wraps, bread, and tortillas- chicken lettuce wraps, “tacos? wrapped in lettuce, eggsalad with a lettuce wrapper, etc etc.
I feel so much better using this and not cheated at all.
Lettuce has alot of water, a little fiber/cellulose, maybe a carb or 2 but the carbs in lettuce are negligable compared to the things I would have used.
Be creative and you will surprise yourself with what is pleasing after VSG.
xoxox
Kristen
1. Wash and separate lettuce leaves. Lay on a paper
towel to dry completely
2. Cook the spaghetti squash…slice in 1/2 and
remove the seeds and pulp..Add to large pot of boiling
water and let cook for 10 mins..When cool shred
squash with a fork.
3. Sautee onion in spray butter. Add shredded chicken
and the shredded squash to the pan. Mix well..add the
sauces and let the flavors combine.
4. Let the mixture cool slightly. Add the cooled mixture
to the lettuce and wrap them up.

I have also made these lettuce wraps with my Quinoa
Chinese Fried Rice and that is very good as well!

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