Guide to Low Calorie Cooking
A new year begins today and many of us will be hopping on the scale to assess the damage done by too much food and lots of holiday treats, The incentive to get back on track leads us to thinking we have to live on green salads and chicken breast, but we don't have to confine ourselves to the obvious low calorie standbys or bland food. Food can be flavorful, colorful and delicious. Learning how to cook the low calorie way is one way to get back on track. Today we'll talk about all the ways to change high fat and high calorie recipes to healthy ones.
Tip number one is, get back to the basics. If you don't have an accurate food scale, get one. Be sure you have more than one set of measuring cups and spoons in the kitchen. If your non-stick pans are chipped or don't work anymore, consider replacing them. Have a means to steam vegetables instead of boiling or sauteing them. Buy lean meats such as chicken or turkey breast, including extra lean ground beef and ground turkey breast. Select fish with healthy omega 3 fatty acids, such as salmon or tuna, or lean fish such as tilapia and flounder.
If you wish to saute or flavor your food with olive (or any healthy) oil, measure it and log it. Most raw vegetables can be tossed in a bowl with your measured amount of olive oil, then place them in a hot saute pan. The even distribution of oil will conduct heat and promote delicious browning as well as adding flavor. Vegetables can also be steamed, microwaved or roasted.
For the starchy side dishes, make some whole grains. Brown rice, whole wheat couscous, barley and quinoa are a few good choices. Potatoes contain lots of nutrition, fiber, and even vitamin C, but they can be high calorie if smothered in butter, cheese or sour cream. Roast seasoned potato chunks for extra flavor and the fats won't be missed. Baked potato can be topped with cottage cheese or plain yogurt, or, for a spicy change, salsa.
The recipes we've chosen today are all by Calorie Count members. They have offered delicious dishes that will keep your calorie limit in check. Many members are unsure when the serving size is measured in grams, so I've giving the serving size in ounces as well as the number of calories. For handy reference, use Calorie Count's universal unit converter.
Chicken and Broccoli Bow Ties A 4.5 ounce serving is 196 calories.
Black Bean and Beef Chili The serving size is 1 cup at 298 calories
Pork with Mustard and Marmelade A generous 6 ounce serving is 184 calories
Quick Tuna Steaks A huge 8 ounce serving is 284 calories.