Ladies, are you tired of eating the same grilled chicken three and four times a week? Do your kids beg you to cook something different? Well, I want to give you some great recipes for low fat meals that will have your family jumping for joy. These dishes are tasty time-savers that you can cook up in about 30 minutes or less.

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Breakfast

Eggs Florentine Mediterranean

Ingredients:
1 tsp olive oil
1 package spinach (prewashed)
1/3 cup fat free yogurt
1/4 sun-dried tomato pesto
1 tsp vinegar
4 large eggs
2 whole grain English muffins, toasted

Preparation:
• Heat oil in large nonstick skillet over medium-high heat. Add spinach and cook until wilted.
• Combine yogurt and pesto in small bowl. Stir ¼ cup into spinach and remove from heat. Cover to keep warm.
• Boil 1” of water in medium saucepan. Add vinegar and pinch of salt and reduce heat to low. Working one at a time, gently break each egg into custard cup and slide into water. Cover and simmer for 3 to 5 minutes until eggs are cooked to desired doneness.
• Place English muffin half on a breakfast dish, spoon spinach onto each muffin. Remove eggs with slotted spoon and drain over paper towels while still on the spoon. Place drained egg on top of spinach.
• Stir 1 tablespoon of the poaching liquid into the reserved yogurt mixture to make it smoother. Spoon mixture over each serving and top with freshly ground black pepper.
Saturated Fat: 2g, Protein: 12g, Sodium: 462 mg, Total Fat: 6g, Carbs: 21g, Fiber: 5g, Cholesterol: 212mg. For those who find it necessary to count calories: 175 calories

Lunch

Palm Beach Chicken-Avocado Petite Sandwiches

Ingredients:
1 cup mashed Haas Avocado
1 Tbsp freshly squeezed lime juice
1/2 tsp green pepper sauce—if you like a little heat
4 small whole grain rolls—the 2 oz size is best
1 cup baby spinach
10 oz grilled or roasted chicken breast—about 2 cups
1 mango, peeled, pitted and sliced

Preparation:
• Combine avocado, lime juice and green pepper sauce in a small glass bowl. Spread top and bottom halves of the rolls with 2 tablespoons of the avocado-lime mixture.
• Layer one quarter each of spinach, chicken and mango on bottom halves. Top with other halves of rolls.
• Serves 4
Saturated Fat: 2.5g, Protein: 29g, Sodium: 355mg, Total Fat: 11g, Carbs: 41g, Fiber: 8g, Cholesterol: 60 mg. For those who find it necessary to count calories: 367

Dinner

Grilled Zingy Lemon Chicken
The ingredients are simple but the flavor is delightful. This is a Low-fat recipe, and the zingy salsa keeps the chicken moist and tender. This meal requires cooking on the grill, so if you don’t like to stand over a grill, you might get someone else in the family to actually cook the chicken on the grill while you prepare the other accompaniments.

Ingredients:
4 boneless chicken breast halves
1 cup salsa or picante sauce (from scratch or store bought)
2 tablespoons vegetable oil
1 small lemon
2 cloves garlic, finely minced
1/2 teaspoon dried leaf oregano, crumbled
1/4 teaspoon salt
1/4 teaspoon chili powder

Preparation:
• Flatten chicken breasts by placing each chicken breast between sheets of plastic wrap or food storage bags and pound gently with the flat side of a meat mallet until the meat is about 1/4-inch thick.

• Cut each flattened chicken breast into strips about 1-inch in width. Place chicken strips in a glass baking dish or nonreactive shallow container.

• Combine remaining ingredients; pour over chicken. Cover and chill chicken in marinade for 1 to 2 hours.

• Thread chicken onto metal skewers or well-soaked wooden skewers.

• Grill over hot coals or on gas grill for 6 to 8 minutes, turning a few times and basting with remaining marinade. Serve with additional salsa, if desired.

• Serves 4.

Saturated Fat: 3.3g, Protein: 30.5g Sodium: 274mg, Total Fat: 15.2g, Carbs: 6.5g, Cholesterol: 82mg. For those who find it necessary to count calories: 285

How to Select the Best Chicken for Healthy Cooking
When selecting whole chickens, look for ones that are solid and plump with a rounded breast. Whether purchasing a whole chicken or chicken parts, the chicken should feel pliable when gently pressed, and it should not have an odor. Do not buy chicken if the past the expiration date.

The color of the chicken’s skin, white or yellow, does not have matter in terms of nutrition. Regardless of color, the skin should be opaque and not spotted.

If purchasing frozen chicken, buy only chicken that is frozen solid and does not have any ice deposits or freezer burn. Additionally, avoid frozen chicken that has frozen liquid in the package as this may indicate that it has been defrosted and refrozen.

If possible, purchase chicken that has been organically raised or that is “free-range” since these methods of poultry raising produce chickens that are both tastier and better for your health. Organically grown chickens have been fed an organically grown diet and have been raised without the use of hormones or antibiotics. Free-range chickens are allowed access to the outdoors as opposed to being confined to the henhouse.
Instead of buying skinned chicken from the store, purchase your chicken with the skin intact. Cook chicken with the skin on to keep it moist and not have to add oil or butter. Remove the skin from the chicken breasts after cooking.

Store chicken in the coldest area of your refrigerator. If the store packaging is intact and secure, go ahead and store it in the original packaging since this will reduce the amount of handling. But, if the package has been open or torn and you think the chicken liquids will leak, rewrap it securely before storing. This is very important to make sure that the chicken does not contaminate other foods in the refrigerator. Refrigerated raw chicken can keep for two to three days.

To freeze chicken, remove it from its packaging, wash it and then pat it dry. Then wrap it with either aluminum foil or freezer paper, wrap all pieces as tightly as possible so as not to allow any air to get in. Once the raw chicken is wrapped well as described, frozen chicken can keep for about one year.

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Read Part 2 here.

Much of the way we eat; is out of habit. If we strive to become more mindful of what and how much we are eating, we can cut down significantly on the amount of sugar and fat in our diet.

You see, many times we add sugar and fats to our food completely out of habit. I’ve watched people salt their foods before they even taste it. The remarkable thing is that making some very small but practical changes to your eating habits can eliminate many hidden calories.

If you desire to lose weight, making some small changes in the way that you eat will bring you big results. I’ve outlined some healthy tips that will trick your mind and your tummy. You’ll drop pounds without even feeling like you are dieting.

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Breakfast

1. Pour fat-free, soy-milk or rice-milk into your cereal instead of whole milk.
2. Always eat your meals from real plates, never out of a bag or frozen food container.
3. Skip the donuts or sweet rolls and have a fruit salad, bowl of melon, berries or banana with low-fat milk. Sprinkle with flaxseed for some healthy Omega-3 fatty acids.
4. Share a bagel with your husband, child or co-worker or wrap up the other half for another meal later on.
5. Use cooking spray when cooking eggs instead of oiling the pan.
6. Choose nonstick pans instead of oil, too.
7. Spice up your coffee with cinnamon or nutmeg instead of sugary syrup.
8. Substitute Canadian bacon for regular bacon or sausage.
9. Eat protein at every meal.
10. Make omelets healthier and lower in calories by substituting 4 egg whites for 2 whole eggs.
11. Omit or cut in half the butter you normally use on muffins and bread.
12. Add lots of veggies to your omelets and frittatas, like mushrooms, peppers, and broccoli, and add less cheese and meat.
13. Choose all fruit jam over sugary jelly.
14. Use a fat-free cream cheese as spread for bagels, toast and English muffins.
15. Change the perception of your portions by making them look bigger when you serve your breakfast small plates and glasses.

Lunch

1. Add lettuce, tomato, onions and pickles to your hamburger or sandwich. This will help to add veggies to every meal and you can omit the cheese or use a half slice of low fat cheese instead.
2. Add zucchini, green peppers, onion and mushrooms to spaghetti sauce and leave out the meat. The veggies will make the sauce chunky and robust.
3. Choose fat-free mayonnaise and fat-free or Light Ranch dressing.
4. Have a grilled veggie sandwich in a pita instead of a meat sandwich.
5. Substitute regular butter for fat-free butter spray.
6. Make your own pizza and use less cheese.
7. Substitute fat-free sour cream in regular recipes.
8. Skim the fat from soups and stews.
9. Trim all fat from cuts of beef, pork and chicken.
10. Bake, broil or grill your meat rather than frying.
11. Order Pizza with chicken rather than pepperoni.
12. Select a homemade tuna fish (water packed variety) sandwich on regular bread over a hamburger and fries or large deli type sandwich.
13. Choose three to four ounce portions of meat for each meal.
14. Remove the skin before you eat your cooked chicken.
15. Top your salads with cut green onions instead of croutons.

Dinner

1. Try to eat at the same time each day, or closest to it. Maintaining a regular schedule maintains your sugar levels and keeps you from overeating or becoming hungry between meals.
2. Add celery and onions to all soups to add volume and taste.
3. Eat an apple before meals to add vitamins, fiber and to help satisfy your appetite.
4. Drink water or unsweetened tea with your meals. Add a lemon slice and an orange slice instead of sugar.
5. Prepare your own salad dressing with 2 parts balsamic vinegar and one part extra virgin olive oil.
6. Reduce the amount of cheese in casseroles.
7. Serve vegetable appetizers as well as meat and cheese.
8. Omit or cut in half the butter you use to cook with.
9. Savor and enjoy your food. Eat slowly for proper digestion and to help you become satisfied.
10. Wait at least 10 minutes after eating before returning for second helpings.
11. Try a meatless meal whenever possible.
12. Reduce fat at every meal. Be mindful of the amount of fat that you use to cook with and use on your food.
13. Season vegetables with lemon instead of butter.
14. Eat whole grain bread rather than processed white bread.
15. Eat protein at every meal.

Try not to eat at least three hours prior to going to bed. This gives your body some time to digest your food before going off to sleep. Likewise, don’t eat a large meal prior to exercising, but eat a small amount of protein about an hour or so before you exercise. This will help you to burn more fat while you workout.

As often as possible, eat your meals from home. This allows you to control your portions and the ingredients in the foods that you are eating. However, just because you choose to eat a healthy diet does not mean that you cannot go out to eat.

When dining out, there are a large variety of healthy foods to choose from. More and more restaurants accommodate special dietary needs. Ask about putting your sauces on the side and inquire about the fats used in cooking. Many dining establishments have a Lighter Side menu that takes all the guesswork out of dieting when dining out. But when you want that special dish—go for it. But if the portion is large, consider taking half of it home and having it for tomorrow’s lunch or midday snack.

Eating a healthy diet that will help you achieve your ideal weight and size is a responsible decision and one that will pay off in big returns.

Tell us about a few of your tricks in the comment space below:

You can still eat healthy and enjoy dining out. Many restaurants offer lighter menu choices. Just watch out for excess fat or sugars by asking for your sauces “on the side.” This way you can be in charge of what you eat.

There are several tricks that you can use to keep you loyal to your diet even when you are dining out. Even the fast food restaurants are stepping their menus up to offer low-fat alternatives.

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Select foods that closely resemble your new diet. Lean meats, fish or seafood, baked or broiled are great choices. Always eat a small salad or sliced tomato with any red meat. The tomato will help to digest the protein and help to relieve the gas that sometimes results from eating meat.

Don’t be shy about asking how foods are prepared. When possible, make special requests about the preparation.

Choose fresh sautéed veggies, salad or couscous as an accompaniment. Stay away from baked potatoes unless you eat it plain, but pay attention to the size! Restaurant sized baked potatoes can sometimes be enough for two people.

Be careful of that breadbasket that the server drops on your table. As we talked about in the 2nd part of Explaining the Diet Principles, foods with a high level of refined and processed carbohydrates raise sugar levels very quickly, and this includes most breads.

Eating an apple a half hour or an hour before leaving the house is an effective way to ensure that you don’t overeat when dining out. If you eat an apple shortly before going to a restaurant, it will help to stave off the hunger and keep you from eating all the bread in the bread basket while waiting for your food.

If you love bread and hate to resist such a treat when you go out to eat, choose whole wheat, bread, watch your portion size and go easy, easy on any butter that you spread on.

Once you get accustomed to eating healthy, foods that are high in fat and refined carbohydrates will appeal less to you than they previously did. Some things to remember when eating out that will help to keep you focused on your healthy food diet, especially when you are trying to lose weight.

• Fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed foods are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods. If you’re not sure about a certain dish, ask your server how it’s prepared. You can request that visible fat be trimmed from meat and skin be removed from poultry before cooking.

• Ask that your meal be prepared with vegetable oil (made from canola, olive, corn, soy, sunflower or safflower) or soft margarine instead of butter. Ask for soft margarine for your bread.

• High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus or in soy or teriyaki sauce. Request that your food be prepared without any added salt or MSG.

• Ask that gravy, sauces and dressings be served on the side, so you can control the amount you eat or skip them completely.

• Ask if the restaurant has fat-free or 1 percent milk instead of whole milk.

• When your waiter brings the dessert cart around, as if you can have fruit or sherbet instead of high-fat pastries and ice creams. Most restaurants will be glad to fulfill your request.

Remember that leftovers make great snacks. I can never finish the large meals that I get at restaurants, so instead of trying to stuff myself, I take home a portion to enjoy the next day. A great way to keep from over-eating, is to “eye out” half of your meal to eat at the restaurant and bring the other half home. Not only will you save money this way; but also you’ll save yourself a bunch of calories by dividing your meal in half.

You’ll leave the restaurant satisfied, but not overly stuffed and with a great meal that you can savor for tomorrow. Best of all, you won’t be carrying around all those guilty feelings about overeating because you will have mastered that feat as well.

Now, a word or two about food safety. It is extremely important for your health that you follow FDA safety guidelines when storing, preparing, cooking and reheating food.

Keep hot foods hot and cold foods cold. Hot foods must be kept at 140˚ or above. Cold foods must be kept at 40˚ or below. Bacteria will grow rapidly between the danger zone of 40˚ and 140˚.

Discard all perishable foods such as meat, poultry, eggs and casseroles left at room temperature for longer than 2 hours. After that time, the temperature of the food has gone into the danger zone.

So, after a meal out, only bring home leftovers if you are headed straight home or bring a cooler to store your food until you get home.

Remove the foods from the Styrofoam container and refrigerate or freeze leftovers in shallow containers immediately when you get home. The shallow container allows the food to cool off quicker thus avoiding the danger zone. Refrigerate cooked foods no longer than 3 to 4 days.

Cooked foods that have been stored in the refrigerator should only be re-heated once. For best results, scoop out your serving onto another dish for re-heating, that way you can easily refrigerate the remainder that is still in the container.

Set your oven to at least 325˚ when reheating your take home foods. When microwaving, be sure to stir and rotate your dish for even heating, Remove your food from the Styrofoam container before putting it into the microwave. Use a microwave-safe dish and cover with a paper towel to keep food particles from exploding all over the inside of the oven.

If the food has a strange smell or tastes funny to you, don’t eat it. Discarding spoiled food is not the same as wasting food.

Remember: When in Doubt, Throw it Out!

Tell us about your dining out diet successes in the comment space below: