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.

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

Add a low-calorie spiced soup to the mix

Even though the weather is spring-like, having soup can still be an option at mealtime. Stick to broth based soups or soups prepared with lots of veggies to help fill you up with minimal calories. Indian Spiced Carrot Soup, prepared with a low-sodium chicken or vegetable broth, can be a mid-afternoon snack, a satisfying lunch or a great starter for dinner.

Per serving there are 163 calories, 8 gram of fat and 4 grams of fiber. This is an easy to make recipe that is sure to fit into your daily plan. A nutritional profile of this recipe is available; don't forget to save this recipe to your Nutrition Data Pantry.

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

Fun and healthy fries

French fries are delicious. Unfortunately, they are not usually weight-loss friendly, until now. I recently came across Hungry Girl and one of her recipes for fries really caught my eye. I had heard of sweet potato fries, spicy fries, curly fries, but now I know about butternut squash fries.

Low in calories and fat and high in fiber these fries can be a part of your meal plan. So when you plan out your next meal and French fries would be a great addition make, butternut squash fries instead. You can  now enjoy your fries and still work on your weight loss.

Photo of Hungry Girl's Butternut Squash Fries

A Healthy Easter Meal

Ham is the traditional food served on Easter, but along with the sides that go with it, it may not be good for you weight loss efforts. To have that ham and stay within your daily caloric needs you can try Ham and Spring Vegetable Salad with Shallot Vinaigrette.

Per serving there are 199 calories and 4 grams of fat. A nutritional profile of this recipe is available. With the variety of healthy and seasonal vegetables you will enjoy this satisfying dish while still taking part in Easter tradition. Don't forget to save this recipe to your Nutrition Data Pantry, this salad makes a great lunch or light dinner any night of the week.

Quick and Easy

Carrots and Brussels Sprouts is quick and easy side dish. In 20 minutes you will have a low-cal, low-fat, high fiber dish to serve with chicken, fish or meat. Per serving there are 146 calories and 7 grams of fiber. A nutritional profile of this recipe is available.

This dish will help you feel full but you will also be satisfied from the flavors that the shallots, butter and vinegar provide. To make this a vegetarian main dish you can toss the vegetables with quinoa, beans or tofu. Any leftovers make a great lunch - just add some brown rice, whole grain pasta or any leftover protein. Don't forget to save this recipe to your Nutrition Data Pantry.

Love Your Heart

Pomegranate has been shown to lower LDL, or bad, cholesterol, which is good for your heart. What is also good for your heart is staying at a healthy weight. Lamb Chops with Pomegranate Relish is a dish that can help you get to, or stay at, a healthy weight by helping you stay within your daily caloric needs.

Each serving from this recipe has 256 calories, 9 grams of fat and 3 grams of saturated fat. A nutritional profile of this recipe is available. To add some more fiber to this meal, while keeping it low in calories, add a side of a steamed or roasted vegetables or a salad. Remember to save this recipe to your Nutrition Data Pantry.

Photo by: Sang An

Reading the Whole Recipe

After seeing the recipe title Pumpkin, Corn, and Lemongrass Soup I almost passed it by thinking how difficult it is to get fresh pumpkin. Once I read through the recipe I found out that "pumpkin" can be any orange fleshed squash.  Fortunately, in most food markets you can get fresh, cut up butternut squash to help you make this delicious, low-cal, low-fat soup.

From start to finish you will have this soup prepared in 45 minutes. For lunch or dinner this soup will fill you up, but not ruin your weight loss efforts. It has only 133 calories and 7 grams of fat per serving. A nutritional profile of this recipe is available. This soup can be frozen in individual servings so you have it on hand. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Marcus Nilsson

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.

Sizing Up Your Snacks

Even if it is just a snack the size still matters, especially when you are working towards a weight loss goal. Over at the Diet Blog they recently posted some grab-and-go snacks along with the serving size, a photo and the nutritional information. Check them out and see how they fit into your daily eating plan.

Real Simple also has some great snack ideas that are portioned out. These snacks are great for mid-afternoon, pre-dinner, post-workout or even as dessert.

Soup That Eats Like A Meal

Curried Lentil and Spinach Soup, seasoned with curry, cumin, red pepper and garlic, will warm you up on a cold winter evening. This hearty soup, with 38 grams of fiber and 34 grams of protein, will fill you up like a meal without making you feel stuffed. A nutritional profile of this recipe is available.

Lentils are cousins to beans. They are fat-free and low in cholesterol. Lentils are high in protein, which makes it a great food for vegetarians. Also high in fiber, lentils are a filling food to help you on your path to weight loss.

There are different types of lentils: red, French, and Spanish. All provide the same nutritional benefits, but red lentils cook the fastest so try them out in this dish for a quicker cooking meal. Don't forget to save this recipe to your Nutrition Data Pantry.

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!

Taking A Shortcut

Quick Winter Squash Soup with Spicy Toasted Pumpkin Seeds really can be made quickly. Using frozen butternut squash, as a shortcut, will save you time from cutting up a fresh one. From start to finish you will have this soup made in 30 minutes and you can freeze it in individual portions so you will always have a hot meal handy.

Serve this soup with a nice slice of whole grain bread and you will surely feel satisfied. A nutritional profile of this low-calorie, low-fat soup is available. Don't forget to save this recipe to your Nutrition Data Pantry. Frozen squash is available all year so this soup does not have only be made in the winter.

As a Side Dish or a Vegetarian Main

Bulgur Pilaf with Dried Apricots is an aromatic dish that will be adored by all. Low in calories and fat this will fit into your daily meal plan. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry for future reference.

You can enjoy this pilaf as a side to chicken, meat or fish. It can also be served as a vegetarian main dish, with 7 grams of fiber and 5 grams of protein, it will be a satisfying meal.

The Most Expensive Spice

Saffron is the most expensive spice on Earth. This wonderful spice will add color and flavor to a bland dish, and research has shown that it can help alleviate depression and prevent cancer, since it is high in antioxidants.

Steamed Cod with Cauliflower and Saffron, uses saffron threads, which is better to use than powdered saffron. This dish can be made in 45 minutes, is low in  calories, fat and carbs and will definitely be a meal that your family and friends will enjoy. A  nutritional analysis of this recipe is available, remember to save this recipe to your Nutrition Data Pantry.

photo by: Romulo Yanes

Have you tried campanelli pasta?

                                        Sometimes just changing the shape of your pasta can make your meals more exciting. Three Way Garlic Pasta with Beans and Peppers is made with campanelli pasta, which is shaped like a bell-flower or a trumpet. This vegetarian dish is low in calories and fat and high in fiber.

This dish will be ready from start to finish in an hour. It is a great make-ahead meal, prepare it on Sunday to have for during the week. 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 Colorful Winter Dish

Pasta with Butternut Squash and Lima Beans is an easy to prepare dish. For the winter season this dish is a  colorful way to dress up pasta. Along with an attractive dish, it is also low in calories and fat and high in fiber. A perfect combination for weight loss.

As a time saving tip look for butternut squash that is already cut up into cubes - look in the refrigerator section at your supermarket. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry as butternut squash and lima beans are available all year round.

Super Easy Soup

Need something hot and in a hurry? Beet and Ginger Soup is the way to go. This soup only takes minutes to make when using canned beets. The added bonus - this soup is low in calories and fat and high in fiber. For a shack, lunch or dinner this soup will definitely become a part of your weight loss plan.

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

Amazingly Sweet

It's not candy though, it's  roasted sweet potatoes. When roasted, the sugar in the potato caramelizes, bringing out their sweetness.

Thyme-Roasted Sweet Potatoes are low in calories and fat. Not only are these potatoes sweet to the taste, they are sweet for your health as well. High in fiber and beta-carotene this side dish will keep you full and help build your immune system. Also, try these sweet potatoes as a snack. When you are craving something sweet, instead of grabbing cookies or candy, sweet vegetables can satisfy you as well - and you won't feel guilty after.

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

The Best Legume

Black beans are the best legume because they have been shown to help lower cholesterol and LDL levels, moderate insulin resistance and reduce cancer risk. They are also easier to digest than other beans and can be used in so many different dishes. Black Bean Chili with Butternuts Squash is packed with nutrition and has 19 grams of fiber and 24 grams of protein. A hearty and flavorful dish to help you with your weight loss. 

A nutritional profile of this recipe is available. If sodium is a concern for you using the broth and beans, try using organic black beans, they contain significantly less sodium than conventional brands. Remember to save this recipe to your Nutrition Data Pantry. Double this recipe to make a cook-once, eat-twice meal.

It's not milk; it's not yogurt

It's kefir! If you have not tried this fermented dairy product, then you are in for a treat. It is full of microorganisms and is beneficial for your health, by providing protein, vitamins and minerals. Studies have also shown how kefir helps our bodies in therapeutic ways as well.

Since it is similar to milk and yogurt, it makes a great smoothie. Kefir with Berries is quick and easy to prepare, all you needs is a blender and a cup. Kefir comes in many varieties. For this recipe, fat-free was used, making this beverage completely fat-free. Additionally it is low-cal and high in protein, an energizing and satisfying morning treat.

A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry. If fresh berries are not available, try unsweetened/frozen berries or any other fruit you enjoy.

Easier Than An Omelette

A frittata is easier to make than an omlette since you don't have to do the omelette flip.

Low Fat Herbed Zucchini and Mushroom Frittata is low in calories, fat and carbs. If you follow a low-carb lifestyle this is a great breakfast to begin your day with. If you are following a low-fat, low-calorie eating plan, you can add some fruit or whole grain bread to this meal as well.

Another great thing about a frittata is leftovers. You can keep the frittata in the refrigerator, covered, to have available for the next day. Additionally, you can cut up individual portions and freeze for another time. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry for future reference.

Toast to a New Year and a New You

The countdown has begun to the new year. As you say goodbye to 2007 toast all the hard work you have put into being healthy and staying fit. Sparkling Cranberry Blush, with only 99 calories per serving, just shows you can celebrate and enjoy a night out and still continue on your weight loss path. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry for future reference.

As 2008 arrives, whether you are continuing or just starting on the road to health and fitness, remember to check in to Nutrition Data daily for healthy and delicious recipes, exercise tips, inspiration and motivation. Happy New Year!!

Low, Low and Low

Shrimp and Crab with Cocktail Salsa is low-calorie, low-carb and low-fat and is a great appetizer for your New Year's party. While enjoying your shrimp and crab legs you will also be improving your brain power. While salmon is most known as the fish highest in omega-3 fatty acid, shrimp and crab also provide you with omega-3's. Besides being good for you heart, omega-3, has been shown to improve brain function.

So be smart and have a healthy heart with only 140 calories, 2 grams of fat and 5 grams of carbs. A nutritional profile of this recipe is available, remember to save this recipe to your Nutrition Data Pantry.

photo by Mark Thomas

A Healthy Cocktail

As Elaine mentioned in an earlier blog - alcohol calories do count. Here is a cocktail, with 160 calories per serving, that also comes with some added health benefits. Champagne Pomegranate Cocktail is made with pomegranate juice, which antioxidants in it. Antioxidants, which are found in fruits and vegetables, are known for helping to prevent cells from getting damaged, which can lead to cancer and other diseases. So if you are going to toast to the new year, be mindful of your calorie intake from beverages, and toast with a healthier type of cocktail.

A nutritional profile of this recipe is available, don't forget to save this recipe to your Nutrition Data Pantry for future reference.

Goldilocks and the Three Bears Liked It for Breakfast

So give this porridge a try. It's low in fat and calories and easy to make. You can add fresh fruit, dried fruit, nuts, milk, soy milk or pure maple syrup to make your porridge your own. No matter how you make it Kasha Breakfast Porridge is a great way to start your morning and with 6 grams of fiber and protein it will keep you going until lunch time.

A nutritional profile of this recipe is available. The analysis is for the porridge only, if you add to it remember to count those calories towards your daily calorie needs. Remember to save this recipe to your Nutrition Data Pantry.

Thinking About A Resolution?

How about eating breakfast?!?! Many think that skipping breakfast helps with weight loss, but it actually hinders it. So if weight loss is one of your goals for the new year, help it along with eating breakfast. Of course there is always the "I don't have time" excuse for skipping breakfast, but with these Breakfast Grab-and-Go's, that won't be the case anymore.

Try:
1/2 a bagel with 2 tablespoons hummus

peanut butter and banana sandwich

Don't forget to save these recipes to your Nutrition Data Pantry.

You can try your own breakfast grab-and-go combinations - remember to save your recipes to your pantry too.

Make Breakfast the Night Before

If you have guests, or even if you don't, why not make a delicious breakfast to start off the day. French toast is usually shied away from when you are trying to lose weight since a serving can have up to 600 calories and 25 grams of fat. Raspberry French Toast has been healthified, has 224 calories and 3 grams of fat, and will be enjoyed by all.

A nutritional profile of this recipe is available. This recipe was analyzed using unsweetened frozen strawberries. Don't forget to save this recipe to your Nutrition Data Pantry for future reference.

Have A Healthy Snack On Hand

Being prepared for large eating events is one sure way to keep on your weight loss plan. One way to get ready is to have fruit cut up for snacking. Fresh Fruit Platter with Ginger-Mango Sauce is a delicious snack to keep on hand so you don't overindulge over the holidays. This dip can be served with all types of fruits and is a great dish to bring to a party to ensure you have a healthy snack available.

This analysis is for the mango sauce only.  A nutritional profile of this recipe is available. A serving of fruit is approximately 80 - 110 calories. Don't forget to save this recipe to your Nutrition Data Pantry, this dish is easy to make and makes a great after-school snack as well.

Photo by Leo Gong

Slow Cooker Dinner

The slow cooker is a great kitchen tool. Put all you ingredients in the pot before you leave to work, and when you come home dinner is ready to be served! Turkey and Curried Vegetables is a low-cal, low-fat meal that can be prepared for the slow cooker in 15 minutes, a great way to save some time with only 4 days left until the holidays.

To make this meal a bit more satisfying add 1/2 cup of basmati rice. The rice can also help balance out the spice of the curry. A nutritional profile of this recipe is available and remember to save it to your Nutrition Data Pantry for future reference.

A Healthy Holiday Recipe

Green beans are low in calories and packed with nutrients - Vitamin K is one important nutrient in green beans, which helps maintain bone density. Kale is also low in calories and loaded with nutrients. Kale is high in calcium, a mineral that helps keep bones strong. Together in Spicy Parmesan Green Beans and Kale we get a low-calorie, low-fat, low-carb, high fiber, bone strengthening dish. This side dish is perfect for any diet and works well with meat, chicken, fish or as a topping for whole-wheat pasta.

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

Low in Fat - High in Fiber

A quick to make dish is surely welcome as Christmas is 10 days away. Red Peppers Stuffed with Quinoa is not only quick and easy to make, but is low in calories and fat and high in fiber - so this quick meal will not hurt your weight loss efforts like a quick fast-food meal would. Quinoa is high in protein as well so each serving provides you 6 grams of protein, another component to helping you feel full.

A cooking tip - make a big pot of quinoa and keep it covered in the refrigerator. You can use it for Red Peppers Stuffed with Quinoa tonight and then use the leftovoers and serve it with Roasted Vegetable Ragout or Garlic Roasted Chicken Breasts later on during the week. A nutritional profile of this recipe is available, don't forget to save it to your Nutrition Data Pantry.

Chicken with a Kick

Miso Chicken is low-fat, low-calorie and low-carb dish, making it suitable for any weight-loss plan. The marinade is easy to prepare and the chicken cooks up fast so for lunch or dinner this will make a great dish. To make this meal complete add some sticky rice, edamame, and steamed broccoli or bok choy - and you have an delicious and nutritious Aisan inspired meal.

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: Ann Stratton

Winter Fruit Salad

Much of the focus on produce for the fall and winter is on vegetables, but winter fruits are ju