Vegetable Fried Rice

This dish was inspired by the rice made at Japanese Steak Houses. Hopefully, my version is a bit healthier!

Edible Elements:

• Whole Grain Brown Rice
• 1-2 eggs
• Fat free Butter Spray
• Fat free Pam/Cooking Spray
• Low Sodium Soy Sauce
• Frozen mixed vegetables
• Onion
• Garlic Powder
• Onion Powder
• Salt
• Pepper

Cook the brown rice as instructed on the packaging. When rice is cooked, spray non stick skillet with Pam, set to high. Saute onions until they begin to turn golden. Crack egg/s onto the heated surface, and cut into the yoke and through the whites immediately, spread rice onto the skillet, and blend the onions and eggs into the rice. Spray with butter spray and Pam. The rice will take about 10 minutes to begin to crisp on the skillet. After one minute, turn the burner to medium high, and then to medium after another two minutes, depending on your burner. Flatten the rice with a spatula periodically, and press the rice into the skillet, flipping every minute or so. After eight minutes, add the mixed vegetables into the blend, and begin to sprinkle with soy sauce. Continue to spray with Pam and butter spray as needed. Season with Garlic and Onion Powder. When finished, salt and pepper to taste.

2 cup serving: 390 calories/6 g fat/4.5 g fiber/ 14 g protein

Steak and Squash

I have been making this dish since my first weight watchers round, nearly 10 years ago.

Edible Elements:

• Lean Steak or beef tips


• Zucchini


• Yellow Squash


• Onions


• Sliced Mushrooms (optional)


• Garlic (fresh or minced)


• Reduced sodium Soy Sauce


• Fat Free Italian Dressing


• Fat Free Butter Spray


• Fat Free Pam/Cooking Spray


• Garlic Powder


• Onion Powder


• Salt


• Pepper

Tenderize steak and marinate in 30% Soy Sauce, 70% Italian Dressing blend for at least 30 minutes. Sprinkle Garlic and Onion Powder into marinated blend as desired. Slice squash and onion into bite sizes. If you have a grill available, grill it all, but if not, you can cook this meal inside as described. The steak tips can be cooked stove top or broiled, per your preference. I alternate. For the vegetables, spray a non stick large skillet with Pam. Cook the onions first, on medium. When they begin to turn the corner to translucent, include the garlic, squash and mushrooms, and spray liberally with butter spray and Pam. As the vegetables begin to cook, add in light dashes of soy sauce and italian dressing. Season with spices, salt and pepper as desired. Do not overcook the vegetables - al dente is best.

That is it - easy and delicious.

With lean steak (5 oz) and 1 cup of grilled veggies: 300 calories/8.2 g fat/2 g fiber/45 g protein!

Back to the Basics

The last few months have been so busy, I haven't had a chance to try any new healthy recipes. I did try a few new recipes, including beef wellington, but I just don't think they'd make the cut for Low Phat Cooking. I have decided to post a few staple meals that I have often that have served as delicious staples for my diet. I hope you enjoy!

Sausage and Roasted Vegetable Pasta

When my sister, a fabulous cook, came to visit this summer, she prepared a wonderfully delightful dish! The dish mainly consisted of roasted vegetables, orzo, feta, olive oil and sausage, and it was delicious! I have made my own version of this dish, in a more heart healthy way, and I found it to be fantastic. I must admit, the original recipe was a bit tastier, but my version is nothing to turn up your nose to. ;-)

Edible Elements

• 1 box Whole Grain Medium Shells (if you can find whole grain Orzo, use that!)
• 1 oz Pine Nuts
• 5 oz Feta
• 2 Tomatoes
• 1/2 White Onion
• 1/4 cup chopped green onion
• 1 medium/large zucchini
• 1 medium/large yellow squash
• 8 oz Chicken and Sage Breakfast Sausage
• 4 tbsp EVOO
• Salt
• Pepper

Combine the vegetables and pine nuts in a pan and roast in the oven for 30 mins on 350 or until they begin to slightly brown. Cook the sausage links on the grill or in a griddle. Boil the pasta until the desired consistency. Mix the vegetables into a large bowl with the pasta and the feta. Slice the sausage into small pieces and add to the mixture. Stir in olive oil and add salt and pepper.

Voila! You are done. This easy dish is delicious, and it can stretch out over many meals.

Yields: 10 servings

284 Calories/12 g fat/4 g fiber/12 g protein

Chicken Casserole

This is an extremely easy and cheap dish to make. I made it for a Patriots gathering on Sunday, and it was a huge hit, surprisingly enough. If you are looking for low phat comfort food on a cold day, this is your dish!

Edible Elements

1 can 98% FF cream of chicken soup
1 can 98% FF cream of mushroom soup
1 bag of reduced fat cheese (cheddar, Monterrey jack, you pick - feel free to mix!)
3/4 cup of skim milk
1 can of chicken
1/2 box of whole grain macaroni or cavatappi pasta
1-2 servings of whole grain Wheat Thins

Cook the pasta first, then blend with the remaining ingredients. Crumble the wheat thins and sprinkle over the top.

Bake covered on 350 for 15 minutes, then uncover and bake for an additional 15 minutes..

Yields: 9 servings

Nutrition information: 233 calories/7.5 grams of fat/3.5 grams of fiber

Meatsagna

At our last meeting, the nutritionist let us know that it is okay to have a little pasta from time to time, but it really needs to be over cooked. The days of al dente are gone.

The importance of protein has been stressed to me over and over again, but my ability to consume 50-60 g of protein per day with the small amounts of food I am able to consume has been a challenge.

I set out to make a protein packed meal that would pack a big punch even in a small serving.

The end result was delicious. If you are a Weight Watchers person, this would be a 7 point meal.

Edible Elements:

• Healthy Choice Garlic & Herb Pasta Sauce
• Contadina Crushed Tomatoes with Roasted Garlic
• Contadina Tomato Paste with Tomato Pesto
• 5 Garlic cloves
• 1/2 medium onion
• .5 lb 93% lean ground beef
• .5 lb Italian style seasoned ground turkey
• .5 lb pork ribs
• 1/2 Turkey Kielbasa
• 24 oz part-skim Mozzarella cheese
• 5 tsp Reduced Fat Grated Parmesan cheese
• 2 bay leaves
• Garlic Salt
• Garlic Powder
• Onion Powder
• Oregano
• Basil
• Salt and Pepper
• 3 tbsp Smart Balance Light Butter
• 1/2 box Ronzoni Healthy Harvest Whole Wheat Lasagna Pasta

In a stewing pot, melt the light butter on high and saute minced onions and minced garlic. Once the onions and garlic begin to brown, add in the ground beef and the ground turkey. Allow the meat to begin to brown and stir in the pasta sauce, crushed tomatoes and tomato paste. Add in the pork ribs. Mix in the seasonings with the salt and pepper.

Allow to simmer on low until the pork begins to fall apart. This will take 1-2 hours. Add in grated Parmesan cheese when the sauce is nearly complete.

Place one layer of lasagna in a 9x11 pan. Pour one layer of sauce. Add in slices of turkey kielbasa, and cover with a layer of mozzarella cheese. Place an additional layer of lasagna, covered with the sauce, kielbasa and the cheese.

Bake in pre-heated oven on 350 for 25 minutes or until the cheese is golden brown.

Yields: 12 servings

Nutritional information: 325 calories/16g fat/3g fiber/26g protein!

Tomato and Basil Soup

I made a tomato and basil soup with just items I had around the house, and it came out quite tasty! It doesn't have as much protein as the Carrot-cheddar soup, since I did not add cheese, but it is not bad for protein either.

Edible Elements:

• 1 white onion
• 1 celery stalk
• 1 large garlic clove, minced
• 3 tbs Smart Balance Light butter
• 1 28 oz can Pastene ground peeled tomatoes
• 2 cups 99% fat free beef broth
• 1 cup Lactaid fat free milk
• 3 tbsp flour
• salt and pepper
• garlic salt

Mince onions and celery stalk and saute in butter over medium heat until onions are golden. Slowly stir in flour, creating a paste. Blend in the tomatoes and garlic and stir. Slowly start to blend in the broth, followed by the milk. Season with salt, pepper and garlic salt and simmer on low for one hour.

Yields: 5 1 cup servings/10 4 oz servings

Nutritional information (based on 1 cup servings): 125 calories/3g fat/5.5 g protein