Bun and Thigh Max Healthy Eating Guide

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Quick and Easy Weight Loss Recipes

Eating Right with Fast Food

Vegetarian Weight Loss Tips

QUICK AND EASY WEIGHT LOSS RECIPES

BREAKFAST

EGG SAUSAGE BREAKFAST SANDWICH
Ingredients:
1 English muffin, low fat-toasted
¼-cup egg substitute
1 serving lean sausage
1 slice fat-free American cheese
Instructions:
Toast muffin. Layers: slice of cheese. Sauté breakfast patties according to package directions, place on top of cheese. Scramble eggs in small sauté pan, over medium high heat, omelet style. Fold in half and place over breakfast patties, top with second half of muffin.
Nutrition information per muffin:
Calories 210; Total Fat 1g; Cholesterol 0
Carbohydrate 32g; Protein 26g; Sodium 610

COTTAGE CHEESE & LEMON PANCAKES
Ingredients:
1 egg
1 egg white
¼ cup plus 2 tablespoons flour
1 tablespoon sugar
2 tablespoons nonfat milk
1 teaspoon vanilla
½ cup low fat creamed cottage cheese 1 teaspoon grated lemon zest
Instructions:
In medium bowl, combine whole egg, egg white. Beat well. Add milk, sugar and vanilla. Beat well. Add flour and stir until blended. The batter will be lumpy, do not over-mix. In separate bowl combine cottage cheese and lemon zest. Add to batter and fold just until blended. Cook on griddle brushed with a small amount of oil until browned and set on the bottom (about 2 minutes). Turn carefully and brown on other side. Serve warm with maple syrup.
Serves 2
Nutrition information per serving:
Calories 127; Calories from Fat 33
Percent Total Calories From: Fat 26%, Protein 42%,
Carbohydrate 33%

LUNCH

CALIFORNIA SALAD
Ingredients:
2 cup canned white beans, drained
½ cup chopped peeled red onion
½ cup chopped seeded yellow bell pepper
¼ cup chopped fresh parsley
¼ cup chopped tomato
1 6 oz can tuna
1 T lemon juice
½ tsp white pepper
½ tsp crushed dried basil
Instructions:
In a medium sized bowl combine all ingredients. Mix gently until blended. Refrigerate at least 4 hours before serving.
Serves 6
Nutrition information per serving:
Calories 140 ; Calories from fat 5; Sodium 85 mg
Sugars 5 grams

LEMON TURKEY CUTLETS
Ingredients:
8 (2 ounce) turkey breast cutlets
2-1/2 tablespoons all-purpose flour
2 teaspoons olive oil, divided
¼ teaspoon salt
¼ teaspoon fresh ground pepper
2 tablespoons lemon juice
One lemon, sliced (optional)
Fresh sage sprigs (optional)
Instructions:
Place cutlets between two sheets of heavy duty plastic wrap, flatten to 1/8-inch thickness using a meat mallet or rolling pin. Dredge in flour, set aside.
Heat 1-teaspoon oil in a large non-stick fry pan over medium heat until hot. Add half of the cutlets, and cook three minutes on each side or until browned. Transfer cutlets to a serving platter, keep warm. Repeat procedure with remaining 1-teaspoon oil and cutlets. Sprinkle cutlets with salt, pepper and lemon juice. If desired, garnish with lemon slices and fresh sage sprigs.
Serves 4
Nutrition information per serving:
Calories 39; Total Fat 2.3g; Saturated Fat 0.3g;
Cholesterol 0mg; Sodium 146mg; Potassium 16mg;
Carbohydrate 4.3g

CHINESE CHICKEN SALAD
Ingredients:
2 (4-ounce) skinned, boned chicken breast halves
1 (10-ounce) package frozen broccoli flowerets,
thawed
½ cup sliced water chestnuts, drained
½ cup mandarin oranges in light syrup, drained
1 teaspoon grated orange rind
1/3 cup unsweetened orange juice
3 tablespoons cider vinegar
1 tablespoon low-sodium soy sauce
2 teaspoons granulated sugar substitute
1 teaspoon dark sesame oil
¼ teaspoon salt
¼ teaspoon ground ginger
1/8 teaspoon dried crushed red pepper
4 cups shredded Chinese cabbage
1 tablespoon sesame seeds, toasted
2 tablespoons chow mein noodles
Instructions:
1. Place chicken in a non-stick skillet; add water to cover. Bring to a boil; cover, reduce heat and simmer 15 minutes or until tender. Drain; cut chicken into strips.
2. Combine chicken strips, broccoli, water chestnuts and oranges. Combine orange rind and next 8 ingredients. Pour juice mixture over chicken mixture; toss lightly.
3. To serve, arrange 1-cup cabbage on each of 4 serving plates, and top evenly with chicken mixture. Sprinkle evenly with noodles and sesame seeds.
Serves 4
Nutrition information per serving:
Calories 194; Carbohydrate 16.3g; Protein 21.5g;
Fat 5.2g; Fiber 2.4g; Cholesterol 48mg; Sodium
346mg; Calcium 131mg

TORTILLA SOUP
Ingredients:
½ cup onions - chopped
4 oz green chilies - chopped
4 cups chicken broth
2 cups long-grain white rice - cooked
10 oz tomatoes and green chilies - undrained
5 oz chicken breast strips - cooked and cubed
1 tablespoon lime juice
low-fat tortilla chips
Instructions:
In a large saucepan, cook onions and chilies until tender. Add broth, rice, tomatoes, and chicken cubes. Mix well. Bring to a boil. Reduce heat. Cover and simmer for 20 minutes. Stir in lime juice. Top each serving with tortilla chips.
Serves 10
Nutrition information per serving:
Calories 169; Fat 1g; Protein 7g; Carbohydrate 32g;
Cholesterol 9 mg; Sodium 796 mg

CRUNCHY VEGETABLE WRAP
Ingredients:
¼ cup tub-style fat-free cream cheese
4 (10-inch) fat-free flour tortillas
4 curly leaf lettuce leaves
1 cup alfalfa sprouts
1 cup shredded red cabbage
½ cup chopped tomato
¼ cup (1 ounce) crumbled blue cheese
2 tablespoons finely diced red onion
Instructions:
Estimated Total Time: 15 minutes
Spread 1-tablespoon cream cheese over each tortilla; top each with a lettuce leaf. Divide sprouts and remaining ingredients evenly among tortillas; roll up. Cut each rolled wrap in half diagonally.
Serves 4 (serving size: 1 wrap).
Nutrition information per serving:
Calories 183; Carbohydrates 34 g; Cholesterol 8 mg;
Fat 2.3 g; Sodium 614 mg; Protein: 7 g; Calcium: 95
mg; Iron: 0.4 mg; Fiber: 1.1 g

DINNER

20-MINUTE CHICKEN PARMESAN
Ingredients:
4 skinned and boned chicken breast halves
1 large egg, lightly beaten
½ cup Italian-seasoned breadcrumbs
2 tablespoons butter or margarine, melted
1-3/4 cups spaghetti sauce
½ cup (2 ounces) shredded low fat mozzarella
cheese
1 tablespoon grated Parmesan cheese
¼ cup chopped fresh parsley
Instructions:
Place chicken between two sheets of heavy-duty plastic wrap; flatten to ¼-inch thickness, using a meat mallet or rolling pin. Dip chicken in egg, and dredge in breadcrumbs. Cook chicken in butter in a large skillet over medium-high heat until browned on both sides. Spoon spaghetti sauce over chicken; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Sprinkle with cheeses and parsley; cover and simmer 5 additional minutes or until cheeses melt.
Serves 4
Nutrition information per serving:
Calories 514; Calories from fat 6; Sodium 716mg;
Carbohydrates 37g; Protein 44%

GRILLED TENDERLOIN WITH WARM VEGETABLE SALAD
Ingredients:
4 (4-ounce) beef tenderloin steaks, trimmed (about 1 inch thick)
½ teaspoon salt, divided
½ teaspoon black pepper, divided
2 small zucchini, halved lengthwise
2 small yellow squash, halved lengthwise
2 plum tomatoes, halved lengthwise
2 green onions
2 tablespoons red wine vinegar
2 teaspoons bottled minced garlic
Cooking spray
1 tablespoon commercial pesto
Oregano sprigs (optional)
Instructions:
Sprinkle steaks with ¼ teaspoon salt and ¼ teaspoon pepper. Combine ¼ teaspoon salt, ¼ teaspoon pepper, zucchini, and next 5 ingredients (zucchini through garlic) in a large zip-top plastic bag. Seal and shake to coat. Place the tenderloin steaks on grill rack or broiler pan coated with cooking spray; cook for 4 minutes on each side or until desired degree of doneness. Place the zucchini and yellow squash on grill rack or broiler pan coated with cooking spray; cook 3 minutes on each side or until tender. Place the tomato and onions on grill rack or broiler pan; cook 2 minutes or just until tender. Coarsely chop the vegetables, and place in a bowl. Add pesto; stir gently. Serve with steaks. Garnish with oregano, if desired.
Serves 4 (serving size: 1 steak and ½ cup vegetable mixture)
Nutrition information per serving:
Calories 245; Carbohydrates 10.4g; Cholesterol 72
mg; Fat 10.5g; Sodium 385mg; Protein: 27.2 g
calcium: 85 mg iron: 4.4 mg fiber: 4.1 g

CHICKEN SALAD WITH GREEN BEANS AND TOASTED WALNUTS
Ingredients:
4 cups (1-inch) cut green beans (about 1 pound) 2 cups chopped ready-to-eat roasted skinned, boned chicken breasts (about 2 breasts)
¼ cup chopped fresh parsley
2 tablespoons chopped walnuts, toasted
1 tablespoon chopped fresh mint
2 tablespoons white wine vinegar
2 teaspoons olive oil
¼ teaspoon salt
¼ teaspoon black pepper
Instructions:
Steam beans, covered, 6 minutes or until crisp-tender. Drain. Combine beans, chicken, parsley, nuts, and mint in a large bowl. Combine vinegar, oil, salt, and pepper in a small bowl; stir well with a whisk. Pour over bean mixture; stir well.
Serves 4 (serving size: 1-1/2 cups)
Nutrition information per serving:
Calories 146; Carbohydrates 8.6 g; Cholesterol 35 mg; Fat 5.9g; Sodium 446mg; Protein 16.1g;
Calcium 59 mg; Iron 1.5mg; Fiber 2.8 g.

HALIBUT FILLETS WITH TERIYAKI SAUCE INGREDIENTS
Ingredients:
½ cup pineapple juice
3 tablespoons low-sodium teriyaki sauce
1 tablespoon honey
¾ teaspoon cornstarch
¼ teaspoon garlic powder
1/8 teaspoon ground red pepper
2 tablespoons seasoned breadcrumbs
4 (6-ounce) halibut fillets, skinned
(about 1 inch thick)
1 tablespoon vegetable oil
Instructions:
Combine first 6 ingredients in a small bowl; stir well with a whisk. Set aside. Combine breadcrumbs and halibut in a large zip-top plastic bag. Seal and shake to coat; set aside. Heat oil in a large non-stick skillet over medium heat. Add fillets; cook 4 minutes on each side or until halibut flakes easily when tested with a fork. Remove halibut from skillet; set aside, and keep warm. Add teriyaki mixture to skillet. Bring to a boil; cook 1 minute, stirring constantly. Pour over halibut.
Serves 4 (serving size: 1 halibut fillet and 2 tablespoons sauce).
Nutrition information per serving:
Calories 280; Carbohydrates 14.1g; Cholesterol 80mg; Fat 7.4g; Sodium 304mg; Protein 36.9g;
Calcium 96mg; Iron 1.9mg; Fiber 0.1 g

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Bun and Thigh Max Healthy Eating Guide