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Oven-Poached Salmon with Scallions
1/4 cup white wine
1/4 cup fish stock (now available in supermarkets)
3/4 cup low-sodium soy sauce
1-1/2 inch piece of ginger root, thinly sliced
2 scallions, chopped
Fresh black pepper to taste
1 pound salmon filet, tail end
Preparation: Mix ingredients in shallow pan (except fish) for 1 minute. Lay fish in it, cover. Bake at 350 degrees for 10 minutes. Serve fish on bed of fresh steamed and brown rice. Sprinkle with lemon juice.
Nutrition Information: 345 calories, 49g protein, 13g carbohydrate, 8g fat, 114mg cholesterol, 1g fiber per serving. Serves 2.
Amy Hendel
Spicy ‘n’ Hot Skillet Potatoes
1 tablespoon olive oil
1 tablespoon peeled and diced mustard seeds
1-1/2 cups fat-free chicken broth
2 teaspoons cumin seeds
2 teaspoons coriander
2 pounds small potatoes, finely diced (about 12 cups)
1 medium onion, peeled and chopped fine
Salt to taste
Preparation: Cook spices in oil over medium heat for 30 seconds. Add potatoes and onion and sauté for 10 minutes. Lower heat, and add broth. Cook for 10 more minutes. Drain and season with a minimum of salt.
Nutrition Information: 93 calories, 1.8g of fat, 136mg sodium, 16.4g carbohydrate, 2.4g protein per serving. Makes 12 servings.
This Recipe comes straight from Amy Hendel’s Book Fat Families Thin Families.
Amy Hendel
“Wake Up” Breakfast Burrito
2 (7-inch) fat-free tortillas
1 container Egg Beaters egg substitute or 3 egg whites
¼ cup fat-free shredded cheese (I recommend cheddar)
1 small can fat-free refried beans
Salsa
Preparation: Scramble Egg Beaters or egg whites. Spread 3 tablespoons of refried beans on each tortilla. Top with egg, sprinkle with cheese, and then microwave until the cheese melt.
Nutrition information: 285 calories, 26g protein, 39g carbohydrates, 0.7g fat, 900mg cholesterol, 5g sodium per serving. Serves 2.
This Recipe comes straight from Amy Hendel’s Book Fat Families Thin Families.
Amy Hendel
Turkey Southwestern Breakfast Burgers
1 pound ground white meat turkey
½ cup drained low-sodium corn
¼ cup minced onions, sautéed
¼ cup diced sweet red peppers
½ cup fresh cilantro
2 cloves garlic, minced
1 teaspoon salt
½ teaspoon crushed red pepper flakes
½ teaspoon ground cumin
1 cup fresh whole wheat bread crumbs
1 large egg white
1 teaspoon canola oil (for sautéing patties)
Preparation: Mix meat and all ingredients and shape into 4-5 patties. Sauté patties for 2 minutes on each side, then lower heat and brown.
This Recipe comes straight from Amy Hendel’s Book Fat Families Thin Families.
Amy Hendel
Chicken, Garbanzo, and Couscous Salad
Cook 1/4 cup of whole grain couscous
Toss with:
2 ounces cubed fat-free chicken
1/4 cup drained and rinsed garbanzo beans
1 cup steamed broccoli florets
1 tablespoon lime juice
1 teaspoon olive oil
2 tablespoons chopped cilantro
Plate and surround with thin tomato slices.
This Recipe comes straight from Amy Hendel's Bood Fat Families Thin Families.
Amy Hendel
Pina Colada Smoothie
Blend:
1 frozen banana
1/2 cup crushed pineapple (in its own juice)
1 cup plain non-fat yogurt
Dash coconut extract
1/2 cup skim milk
Nutrition information: 348 calories, 1.3g fat (you can share to make a snack).
This Recipe comes straight from Amy Hendel's Bood Fat Families Thin Families.
Amy Hendel
Banana Peach Smoothie
Blend:
1 medium banana
1 cup frozen peaches
6 ounces fat-free vanilla yogurt
2 tablespoons orange juice concertrate
1 tablespoon toasted wheat germ
Dash almond extract
This Recipe comes straight from Amy Hendel's Bood Fat Families Thin Families.
Amy Hendel
Root of the Earth Veggie Soup
1 onion, chopped
3 cloves garlic, minced
4 celery ribs, chopped
1 tablespoon vegetable oil
1 zucchini, sliced
3 carrots, sliced
1 parsnip, peeled and sliced
1 rutabaga, peeled and chopped
1/2 pound green beans, chopped
1 turnip, peeled and diced
1 cup fresh corn kernels
1 bay leaf
6 cups low-sodium vegetable broth
salt and pepper
Preparation: Saute onion, garlic, and celery in the oil over medium heat till softened. Add remaining ingredients, cover, and reduce heat. Simmer, stirring occasionally, for 30-40 minutes (until vegetables are tender).
Nutrition information: Makes 12 servings, 86 calories per serving.
This Recipe comes straight from Amy Hendel's Bood Fat Families Thin Families.
Amy Hendel
Tangy Split Pea Soup
3 cups chopped onions
1 tablespoon vegetable oil
1-1/2 teaspoons ground cumin
1/2 tablespoon turmeric
1 tablespoon ground coriander
1 teaspoon grated fresh ginger
1 cup dried yellow split peas
6-1/2 cups water
1 (3-inch) cinnamon stick
2 cups peeled and cubed sweet potatoes
1 (3-inch) cinnamon stick
1 cup peeled, cored, cubed green apples
2 tablespoons chili powder
3/4 cup chopped tomatoes
1-1/2 tablespoons fresh lime juice
1-1/2 tablespoon low sodium soy sauce
1/2 cup non-fat yogurt
1/4 cup minced cilantro (optional)
Preparation: In a soup pot, saute onions in oil for 8 minutes, stirring frequently till golden. Add cumin, turmeric, coriander, and ginger and cook 1 additional minute. Add split peas, water, sweet potatoes, apples, cinnamon stick, chili powder. Cover and bring to boil. Lower heat and simmer for 40-45 minutes (until split peas are tender). In a separate medium bowl, combine tomatoes, lime juice, and soy sauce. Add this mixture to soup pot when peas are tender. Puree soup in blender in batches, with additional water when needed to thin it down a bit. Return soup to pot and heat slowly. Divide into 8 bowls (or save extra servings) and top with a bit of non-fat yogurt and a sprinkle of cilantro.
Nutrition information: 187 calories, 1.4g fat, 6g protein, 38g carbohydrate per serving.
This Recipes comes straight from Amy Hendel's book fat families thin familes.
Amy Hendel
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