Weight Loss Recipes Lean protein is your diet is essential to weight loss and weight maintenance. Tuna fish is an excellent source of lean protein as it is lower in fat than red meats. Losing weight isn’t about hunger, misery and crash dieting! By learning to make, delicious, easyto-prepare, nutritious food your body needs and will enjoy – losing weight becomes exciting and energizing. Instead of high calorie, fatty sources – use spices to provide flavorsome, exciting meals your whole family will enjoy. “Tuna Patties With Lemon Dill Sauce” is another recipe in a range of hunger-fighting, low-fat recipes to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals – while making mealtime a real treat. Variety is an essential element of any successful health program. If you get bored with foods, you’re much more likely to abandon your program altogether. Experiment with spices to find exciting alternatives, try new recipes and build your repertoire of quick home cooked meals to replace take outs, frozen dinners and snacks. Your body will love you and your family will be delighted. These tuna fish patties are delicious hot or cold. They are great for the lunchbox – just hold back the sauce. Ingredients 1 (12 ounce) (350g) can white tuna packed in water, drained and finely flaked 3/4 cup seasoned bread crumbs 1/4 cup minced green onion 1 egg 1/2 cup skim milk 1/2 teaspoon grated lemon peel Lemon Dill Sauce 1/4 cup nonfat chicken broth 1 tablespoon lemon juice 1/4 teaspoon dried dill Directions
1. In large bowl, combine tuna, breadcrumbs, green onion, egg, milk, and lemon peel. 2. With lightly floured hands, form mixture into patties. 3. Spray a large nonstick skillet with cooking spray and heat over medium heat. 4. Cook patties, until golden brown on both sides, about 3 minutes per side. Sauce Combine all ingredients in a small saucepan and heat over medium heat until warm. Add a small amount of flour and mix with a whisk to thicken sauce. Spoon sauce over tuna patties and serve. Makes 4-6 Servings Approximate Nutrients per serving Calories: 190 Total fat: 1 Saturated fat: 0 grams Cholesterol: 72 mg Sodium: 34 mg Carbohydrate: 18 grams Protein: 29 grams Dietary fiber: less than 1 gram Losing weight doesn’t have to be boring when you focus on bright, colourful meals. What does this mean? Simply by making sure your plate reflects a range of colours, you’ll naturally create more balanced and healthful menus. Not everyone has the time or the patience to count calories, but assessing the colours on your plate is something anyone can do – and it only takes an instant! Why is colour important? Many fatty and caloric foods, such as dairy products and starchy carbs, are beige or brown. When there are too many of these drab colours on your plate, weight gain is almost certain. That’s because these beige foods often are high in calories and can leave you feeling hungry later. A cup of beige or brown beans can be over 200 calories….but a cup of red or green vegetables is under a hundred! Add fresh greens, deep purple-reds and bright yellow-orange to a
meal, and water the nutrient content go up, while calories go down! Plus, you’ll get more enjoyment from eating when there’s a variety of colours and flavors on your plate. Ingredients: 3/4 cup plain yogurt 1 tablespoon lime juice 1 tablespoon honey 1 teaspoon curry powder 1/8 teaspoon salt 1/8 teaspoon pepper 2 cups cooked chicken, cut into small pieces 1 cup peeled and cubed mango Directions: Combine first 6 ingredients in a large bowl and stir well. Add chicken and mango and toss gently to coat. Arrange dark green lettuce leaves around a serving bowl and spoon mixture into bowl. For extra crunch, serve with a side dish of red and green bell pepper, romaine lettuce, chopped celery and cucumber. Makes 4 Servings Nutritional Analysis Per Serving of Curried Chicken: Calories: 218 Total fat: 3 grams Saturated fat: 1 gram Cholesterol: 73 mg Sodium: 170 mg Carbohydrate: 17 grams Protein: 30 grams Dietary fiber: 1 gram http://www.recipekingdom.net/