Poaching for Low-Fat Meals

Poaching is a way to cook food by simmering it in water, wine or broth. This way of cooking helps keep food moist and helps prevent it from falling apart. This way of cooking also helps in preparing low-fat meals that will help you stick to your weight loss plan.

Poached Scrod with Herbed Vinaigrette is an easy to prepare dish that can fit into all meal plans. Per serving there are 318 calories, 15 grams of fat and 3 grams of carbs. A  nutritional profile of this recipe is available. Each serving of the dish serves 8 ounces of fish. You can reduce the amount of fish to fit into your plan and will cut down on the calories.

You can substitute halibut, flounder or tilapia for the cod in this dish. Don't forget to save this recipe to your Nutrition Data Pantry.

7-Ingredient, Lo-Carb Meal

Poached Scrod with Herbed Vinaigrette is easy to prepare. With only 7 ingredients you will be at ease in getting the meal ready for you friends or family. If you can not find scrod, or prefer a different type of fish, you can prepare this recipe with sole, flounder or talapia as well.

With 318 calories and 3 grams of carbs per serving this can fit into any weight loss plan. To add fiber to this meal, to help keep you satisfied, you can add a side of grilled vegetables or a serving of brown or wild rice. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Chinese Broccoli Makes a Great Low-Cal Side-Dish

Chinese Broccoli is an easy to make side dish that goes great with chicken, fish or meat. It can also be a vegetarian main dish if you add additional nuts or some tofu. If you can't find Chinese broccoli you can use Broccolini.

Not only is this dish low in calories, but is low in carbs and high in fiber as well. Additionally there are 6 grams of protein per serving which is equivalent to 1 ounce of animal protein. Per serving this dish has 159 calories, 10 grams of carbs and 4 grams of fiber. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Marcus Nilsson

Low-Carb Chicken Stir Fry

Preparation for Spicy Stir Fried Chicken and Greens with Peanuts can start in the morning with marinading the chicken. When you return home, from your day at work, all you have to do is get your skillet hot and get cooking. In 20 minutes you will have this meal on your table.

Per serving there are 379 calories, 10 grams of carbs, and 4 grams of fiber. A nutritional profile of this recipe is available. To decrease the amount of fat in this dish you can reduce the amount of oil or you can use nuts that were not roasted. Don't forget to save this recipe to your Nutrition Data Pantry.

A Delicious Mother's Day Dinner

Celebrate Mother''s Day with a fantastic, low-carb dinner that everyone will enjoy. Steak with Olives, will be ready, from start to finish, in 30 minutes.

Depending on the meal plan you are following you can add a variety of sides to this dish: a mixed green salad, steamed or roasted vegetables, sweet potatoes or wild rice. As to not ruin your weight loss efforts have fresh fruit or sorbet ready for dessert.

A  nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Romulo Yanes

A Low-Cal Side Dish

Sometimes food can get boring when you are trying to lose weight. Adding a new food to your menu helps add some excitement back to meal-time. Sauteed Dandelion Greens is definitely a tasty and nutritious addition that will become a regular part of your meal plan.

Per serving there are 198 calories, 16 grams of carbs and 6 grams of fiber. A nutritional profile of this recipe is available. To reduce the amount of fat in the dish you can cut the oil down to 1/4 cup. This side goes great with chicken, meat or fish and can also be a vegetarian main dish by adding beans or tofu. Don't forget to save this recipe to your Nutrition Data Pantry.

Low-Carb Stir-Fry

Beef and Napa Cabbage Stir-Fry is an easy to prepare meal. From start to finish you can have this ready and on your table in 30 minutes. As a time saving tip you can buy shredded cabbage so it's all ready to go when it's time to start cooking.

Per serving there are 309 calories and 10 grams of carbs. A nutritional profile of this recipe is available. If your daily plan allows for it you can add 1/2 cup of brown rice, soba or rice noodles to this dish. Chicken breast is also a great alternative to the beef and will cut down on the calories and fat. Don't forget to save this recipe to your Nutrition Data Pantry.

Quick and easy as well as low-cal and low-fat

Asian Chicken and Water Chestnut Patties will be on your dinner table in 20 minutes. Each serving has 161 calories and 3 grams of fat. This is a dish that can fit into any weight loss plan. If you are following a low-carb lifestyle this dish will also work for you with only 4 grams of carbs. A  nutritional profile of this recipe is available.

This meal is low in fiber, but to increase it, you can add a side of steamed broccoli (or other vegetable), a side salad, or a 1/2 cup serving of whole grain rice or pasta. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Romulo Yanes

Easy prep, low-calorie meal

Fish Fillets in Parchment with Asparagus and Orange is easy to prepare since it is all done in parchment paper. This makes for an easy clean-up as well. The combination of these ingredients bring to you a low-cal, low-fat and low-carb meal. A nutritional profile of this recipe is available.

An easy plan ahead tip is to get the fish ready a few hours in advance so when it is time to cook all you have to do is just place the fish in the oven. A great side to this dish would be a serving (1/2 cup) of whole grains, such as bulgur wheat, mixed with slivered almonds and dried cherries (use 2 tablespoons of each per person). Don't forget to save this recipe to your Nutrition Data Pantry.

photo by: Coral von Zumwalt

A low-cal, Asian inspired meal

Steamed Chicken with Black Mushrooms and Bok Choy is a delicious meal with only 282 calories and 12 grams of carbs per serving. This Asian inspired dish may take longer to prepare than ordering in from your local restaurant, but at least you are the one in control of the preparation allowing yourself to stay on your weight loss plan. A nutritional profile of this recipe it available; don't forget to save this recipe to your Nutrition Data Pantry.

The combination of mushrooms and bok choy can help you reach your goal of the minimum 5 servings of fruits and vegetables a day. To read more about the importance of eating your veggies read Elaine's post from earlier this week.

Photo by: Romulo Yanes

Low in calories and carbs and full of great flavor

As a side dish or a main course you will enjoy this colorful and tasty dish. Zucchini Rice Gratin is a variety of vegetables baked with an assortment of flavors, from garlic to Parmigiano-Reggiano cheese. Each serving will surprise you with only 259 calories and 16 grams of carbs per serving; a nutritional profile of this recipe is available.

This dish makes a great side for grilled or broiled chicken or meat. As a main dish just add a side salad, but watch the amount of dressing you use. Remember to save this recipe to your Nutrition Data Pantry and don't forget to take your leftovers for tomorrow's lunch.

Photo by Romulo Yanes

A low-calorie, low-fat, high-fiber, no-cook meal

With the warmer weather here eating salads becomes more common. Instead of getting stuck in a salad rut try Smoked Turkey, Black Bean, Bell Pepper and Corn Salad.

This no-cook, easy to prepare meal is great for lunch or dinner. You will definitely enjoy this colorful and filling salad that can fit into any weight loss plan. Per serving there are 274 calories, 6 grams of fat and 8 grams of fiber. A nutritional profile of this recipe is available.  Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Ann Stratton

A 30-minute, low-carb meal

30-minute meals have become a trend. When coming home from a long day at work you want to prepare dinner quickly, yet still have something that helps you stick to your weight loss plan.

If you are following a low-carb lifestyle then Seared Arctic Char with Broccolini, Olives and Garlic will become a staple in your meal plan. Each serving contains a large portion of fish, 7 ounces, which will help you feeling satisfied after this flavorful meal. Per serving there are 8 grams of carbs; a nutritional profile of this recipe is available.

If you are just cutting calories for weight loss you can reduce the amount of fish you consume to 4 or 5 ounces. If it fits into your daily plan then and add some more vegetables or a serving of whole grains to make yourself a complete meal. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Lisa Hubbard

Turn up the grill for this low-carb, high-fiber meal

Grilled Chicken and Romaine with Caper Dressing is an easy to prepare dish. You can get a head start on this recipe by preparing everything before you head out for work so when you return home in the evening all you have to do is cook.

Per serving this dish has 14 grams of carbs and 7 grams of fiber. If you are following a low-carb lifestyle you can add a salad or some grilled vegetables to this meal. A 1/2 cup of brown rice or a small sweet potato can also be a nice addition to this dish, just make sure it all fits into your daily plan. A nutritional profile of this recipe is available. Don't forget to save this dish to your Nutrition Data Pantry.

A colorful low-calorie, low-carb dinner

Halibut with Roasted Beets, Beet Greens, and Dill-Orange Gremolata from start to finish will be ready in 45 minutes. Gremolata is a mixture of herbs, garlic and citrus peel, usually used on osso-bucco. Using a wide variety of colors, flavors and textures this dish is one everyone will enjoy.

Per serving there are 388 calories, 12 grams of carbs and 4 grams of fiber. This is one meal that can fit into any weight loss plan. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Kana Okada

Enjoy a low calorie vegetable salad

Salads and spring go hand in hand. Asparagus, Green Onion, Cucumber and Herb Salad. is one you will surely enjoy. Low in calories and carbs and high in fiber you will be able to fit this into your daily plan. Per serving there are 191 calories and 10 grams of carbs which is a great combination if you follow a low-carb lifestyle. There are also 4 grams of fiber and protein which will help you feeling satisfied. A nutritional profile of this recipe is available.

This salad makes a great starter for any meal, but can also be served as a side dish with your favorite protein. Take any leftovers and toss into a green-leafy salad and you have a quick and easy lunch ready. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Craig Cutler

Broccoli - A Strong Arm

The name broccoli, in Latin, means strong arm or branch. Of course that describes what broccoli looks like, but it's whats in it that counts. A super-food, broccoli contains Vitamin C, fiber, calcium, folate and iron and many other nutrients. Broccoli also contains phytonutrients which have been shown to help fight some cancers.

One easy way to get this delicious and nutritious food into your diet is by making this easy dish of Roasted Broccoli with Raisin Vinaigrette. Low in calories and carbs this side dish will make a great accompaniment  to chicken, meat or fish. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry and save your leftovers for tomorrow's lunch.

Sweet Brown Rice

Sesame-Ginger Beef and Asparagus Stir Fry is an easy and fun dinner to make for your family. Low in calories and carbs this dish will be enjoyed by both children and adults. A nutritional profile of this recipe is available.

Most Asian dishes are served with a side of white rice. Instead of white rice try sweet brown rice. A whole grain, this rice has a great sweet flavor which would be a great accompaniment to this meal. You can find sweet brown rice in most health food stores or gourmet food shops.  

Quick Breakfast

We all know that breakfast is the most important meal of the day, especially when working on a weight loss goal, yet many of us still skip this meal. Instead of grabbing some of the wrong foods in the morning make yourself this Cauliflower and Feta Omelet. In 30 minutes you can have this tasty meal ready so you have energy for your day.

Per serving there are 468 calories. A  nutritional profile of this recipe is available. If this dish is too high in calories for what you would like to have for breakfast try substituting some of the whole egg with egg whites. You can use 2 egg whites or 1/4 cup of egg substitute in place of one whole egg.

Photo by Romulo Yanes

Low Carb Dinner

Pan-Seared Mahi-Mahi is an easy to prepare low-carb dinner. With only 14 grams of carbs per serving you will also feel satisfied with the 3 grams of fiber and 32 grams of protein it contains. A nutritional profile of this recipe is available.

Each serving of this dish also provides 82% of your daily needs of Vitamin C, which is a known antioxidant.  If mahi-mahi is not your favorite fish, or if it is not available, you can substitute tuna, swordfish, or catfish. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Kana Okada

Green Beans Almondine - With A Twist

The twist is Marcona Almonds from Spain. These heart shaped almonds are crunchier and more flavorful than regular American almonds, but with all the same health benefits. Try these delicious almonds in Lemon-Roasted Green Beans with Marcona Almonds.

This easy to make side dish is low in calories and carbs and high in fiber. A nutritional profile   of this recipe is available. This side dish, serves 8, and goes great with fish, chicken or meat. Don't forget to save this recipe to your Nutrition Data Pantry because even your picky vegetable eaters will enjoy it.

Photo by: Con Poulos

Thinking About Brunch

Egg Roulade Stuffed with Turkey Sausage, Mushrooms, and Spinach is great for brunch. Although it make take some time to prepare this dish there is one bonus: it is much lower in calories and carbs than most brunch foods, such as pancakes and waffles.

This is sure to be a hit no matter what type of food plan you are following . With a total a 334 calories, 13 grams of carbs and 30 grams of protein you will feel satisfied after this meal. A nutritional profile of this recipe is available.

photo by: Romulo Yanes

Food Good for Your Waist and Heart

Easting for weight loss can also be incorporated with eating for heart health. Eating scallops, which are low in calories and carbs, can also help keep your heart healthy since they are high in Vitamin B-12 and omega-3 fatty acids.

To get all of these health benefits in one try Scallops with Cauliflower, Dried Cherries and Capers.  This recipe, which serves 6, has only 229 calories and 11 grams of carbs per serving. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry. This colorful dish will be one you prepare more than once.

Photo by: Kana Okada

Fun Food

Easy to prepare; kebabs are a fun food for everyone. Chicken Kebabs, marinated in a yogurt sauce, willl be a meal that everyone will enjoy. It's fun for the kids and fits into all food plans since it is low in calories, fat, and carbs. A nutritional profile of this profile is available.

Even though it is not grilling season everywhere you can still make these tasty kebabs. Use a grilling pan on your stove top and you will still have dinner cooked in 7 minutes. Don't forget to save this recipe to your Nutrition Data Pantry.

Leftovers Make A Great Lunch

Roast Beef with Scallion-Caper Green Sauce is a low-carb dish with only 2 grams of carbs per serving. If you are following a low-carb diet plan serve this with your favorite low-carb side dish. If you are looking to add some fiber to this meal, to make it even more satisfying, add a side of of roasted Brussels sprouts and a sweet potato. A nutritional profile of this recipe is available.

This roast beef tastes even better the next day. So divide up this 3-pound roast so you have some leftovers to make a delicious sandwich or to add to a salad. Don't forget to save this recipe to your Nutrition Data Pantry.

Looking for Low-Carb?

Here's a great dish: Lamb Sausage Patties with Fresh Mint, Feta and Garlic. With only 1 gram of carb per serving you will make this dish again and again.  The lamb is seasoned with fresh mint, garlic and olive oil giving it some Middle-Eastern flavor. A nutritional profile of this recipe is available.

If you are not following a low-carb lifestyle try adding the lamb-sausage patties to these Greek Salad Pita Sandwiches and make an easy to eat meal. Don't forget to save this recipe to your Nutrition Data Pantry.

One Recipe; Two Meals

Chicken Breasts Stuffed with Fontina, Artichokes, and Sun-Dried Tomatoes, with only 9 grams of carbs per serving, is a delicious dish. The colors from the cheese, artichokes and tomatoes will make this a meal that everyone will enjoy. Adding a side of brown rice and a dark-green vegetable, will increase the amount of fiber, and will make it a complete meal. A nutritional profile of this recipe is available.

This recipe calls for only 1-cup of the cheese mixture made. To make another low-carb dish use the leftover mixture to make a fritatta  or other egg dish. Don't forget to save this recipe to your Nutrition Data Pantry.

Popeye's Favorite

Maybe the well known sailor was onto something. Spinach is a power food full of essential nutrients such as calcium, iron, and folate. These nutrients all play a role in our health from maintaining bone structure to preventing neural tube defects.

Although it may have a bad reputation, when you prepare it well and combine it with other flavors, it is something even the kids will love. Wilted Spinach Salad with Warm Feta Dressing is a great combination of texture and flavor. Low in carbs this salad can be great for lunch, dinner or snack. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry.

Comfort Food

With the cold weather still upon up comfort foods usually become something we crave. Don't let those high-calorie, high-fat foods reek havoc on your diet. Instead, make yourself a healthy, home-cooked meal, that will satisfy your cravings.

Turkey Meatloaf, made with a combination of dark and light meats, has 240 calories and 16 grams of carbs per serving. Made also with a combination of carrots, mushrooms, onion, and breadcrumbs this comfort food has 2 grams of fiber. To increase that number add a side vegetables - steamed broccoli, a colorful salad, or mashed cauliflower will make a great addition.

Meatloaf is a great food to freeze in individual portions so you have your healthy comfort food on hand. A  nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry for future reference.

Photo by Romulo Yanes

Try A Different Fish

Hake is a saltwater fish that is similar to cod. It is a white fish that is low in fat and carbs. To make hake into a delicious meal try Hake with Wild Mushrooms. With only 246 calories and 5 grams of carbs per serving this can fit into any diet plan. A  nutritional profile of this recipe is available.

Using the broiler gets the hake crisp on the outside and moist on the inside. In 30 minutes you will have a fantastic meal that everyone will love. To add some color and fiber to this meal add a side of steamed broccoli, kale or other green vegetable. Don't forget to save this recipe to your Nutrition Data Pantry.

photo by: Romulo Yanes

A Vinaigrette for Your Pork Chop

Usually a vinaigrette is used for your salad, but in Grilled Pork Chops with Garlic Lime Sauce it is a topping that enhances its flavor. If you don't have a grill, or if it's not grilling weather, you can still prepare this easy to make dish.

Pork is low in calories and carbs. If you follow a low-carb lifestyle this dish has only 1 grams of carbs. Per serving there are only 236 calories and 22 grams of protein a great combination to help you feel satisfied and keep you on your weight-loss path. A nutritional analysis of this recipe is available.

Use your leftover pork to top a salad or fill a wrap and the vinaigrette will make a great topping for either one. Remember to save this recipe to your Nutrition Data Pantry.

photo by: Romulo Yanes

Easy Cookin'

Easy preparation, easy clean up, and a tasty meal all in one. Red Snapper with Thyme, Tomatoes and Olives is made in foil packets which helps hold in flavor. The combination of thyme, tomatoes and olives make a fantastic sauce for this low-carb dish. The juices created while cooking makes a great topping for brown rice or any other whole grain you enjoy. A nutritional analysis of this recipe is available.

This recipe can be prepared in the morning before you leave for work and then you just pop it in the oven when you get home. Don't forget to save this easy to prepare meal to your Nutrition Data Pantry.

Blood Oranges; Good Tasting and Good for You

Blood oranges get their color from anthocyanin, which is usually found in red fruits and flowers. Anthocyanin is an antioxidant that has been shown to help fight cancer, inflammation, diabetes and neurological disease.

Blood Orange Roast Pork Loin, a low carb dish, uses the juice of the blood orange as well as slices for a garnish. It is a colorful dish that tastes great with a serving of roasted fingerling potatoes. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry.

Heart and Sole

Sole Piccata with Grapes and Capers is a twist to the usual chicken or veal piccata. With only 309 calories and 9 grams of carbs per serving this meal will be a hit for anyone following a low-calorie or low-carb meal plan. This dish is also high in polyunsaturated fats, which is has shown to be good for your heart, by helping to reduce the risk of heart disease.

A nutritional profile of this recipe is available. Remember to save this to your Nutrition Data Pantry.

Food To Get You In The Mood

This Valentine's Day treat your sweet-heart to some Rosemary Lamb Chops with Swiss Chard and Balsamic Syrup. Rosemary, along with many other healthy foods, is a food to get you in the mood. Besides being on the list of aphrodisiac foods this meal is also low in calories and carbs.

To see a list of other aphrodisiac foods and some more recipes go to Epicurious.com. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry, mood-food doesn't only have to be eaten on Valentine's Day.

photo by: Romulo Yanes

When you can't grill - use the broiler

When it is too cold out, or raining, and you can't use your grill, broiling your food is a great way to prepare your low-fat dishes.  Rosemary and Orange-Marinated Tuna Kebabs, are low-cal, low-fat, low-carb and easy to prepare. If you like this with tuna you can also try swordfish, mahi-mahi, shark, or any thick cut of your favorite fish will do.

Serve these kebabs with a side of Bulgur Salad with Lemon Vinaigrette to make a Mediterranean inspired meal. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry so you will have it for grilling season - spring is right around the corner!