Fried Rice Low Fat

Fried Rice Low Fat

Brown Rice
Water

A few dashes Sesame Oil
2 chopped chicken breast in bite size pieces or a cup of cooked, petite, no tail and deveined shrimp
2-3 eggs
1/4 cup low sodium soy sauce and additional as desired when serving to accomplish desired taste
pepper to taste
1/2 tsp minced garlic
2 tsp Splenda, Equal or Sweet N Low
1-2 cups mixed frozen vegetables (carrots, peas, green beans and corn)

Cook brown rice according to directions but omit salt

In a large skillet add a few drops of sesame oil and swirl through pan, heat to medium high heat, add chicken and cook until chicken is done, push chicken to one side of the skillet and scramble the eggs, when eggs are cooked through, add rice and remaining ingredients and stir, cover and cook until veggies are tender, add water if needed 2 tbsp(s) at a time

If using cooked shrimp add shrimp when you add the veggies

If you are not using any meat or shrimp, add sesame oil, scramble egg and then add cooked rice and veggies

Chicken Marsala

 

Chicken Marsala

4 Servings

About 300 calories

Ingredients

4 Boneless Chicken Breast (thawed or it will create to much liquid as it cooks)

1/2 tsp Pepper

1 tsp Basil

1 Tablespoons I Can't Believe It's Not Butter Light or Smart Balance

 1 Tablespoon Extra Virgin Olive Oil

 1 cup Sliced Fresh Mushrooms

1/2 Cup Marsala Wine

Directions

Cut chicken breast into halves

Pound with mallet between plastic wrap until each piece is about 1/4 inch thick. ( This is an important step as most chicken has so much water injected into it and the chicken will create too much liquid as it cooks in the skillet)

Season each piece with a dash of pepper, and basil

Heat butter & oil in a non-stick skillet on Med heat

Add Chicken and cook 2-4 minutes until light golden brown

Turn chicken over and add sliced mushrooms around chicken, cook 2-4 more minutes

Stir mushrooms; add Marsala wine to pan. REDUCE heat to med-low,cover, simmer 10 minutes until alcohol cooks out.

Chicken and Asparagus Pasta

Chicken and Asparagus Pasta

4 servings
About 200 calories

Ingredients

3 cups whole wheat extra wide pasta

12 spears asparagus

3 boneless skinless chicken breast

 1-1/2 cups fresh mushrooms slices

1/2 cup low sodium chicken broth

cooking spray

1/4 cup feta cheese, crumbled

1 medium tomato

Pinch of red or Cayenne pepper

Directions

Cook pasta according to package directions.

Meanwhile, cut chicken into bite-sized cubes and place in a well sprayed skillet.
Cook until partially done.

Add asparagus and mushrooms, continue cooking until chicken is done.

Add chicken broth and cover pan, cook until asparagus is crisp tender. Add pasta, red pepper flakes (to taste), and feta cheese. Remove from heat.

Serve with fresh diced tomatoes to garnish

Lighter Lettuce Chicken Wraps

Lighter Lettuce Chicken Wraps

• coking spray
• 2 boneless skinless chicken breast
• 1 cup water chestnut
• ²⁄₃; cup mushroom
• 3-4 chopped green onions
• 1 teaspoon minced garlic
• 2 carrots chopped
• 4 -5 whole leaves iceberg lettuce or Bibb Lettuce

Special Sauce

• ¼ cup Splenda
• ½ cup water
• 2 tablespoons low sodium soy sauce
• 2 tablespoons rice wine vinegar
• 2 tablespoons ketchup
• 1 tablespoon lemon juice
• ¹⁄₈; teaspoon sesame oil
• 1 tablespoon hot mustard
• 2 teaspoons water
• 1 -2 teaspoon garlic and red chile paste

Stir Fry Sauce

• 2 tablespoons reduced sodium soy sauce
• 2 tablespoons Splenda brown sugar
• ½ teaspoon rice wine vinegar

Directions:

1. Make the special sauce by dissolving the sugar in water in a small bowl.
2. Add soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil.
3. Mix well and refrigerate this sauce until you're ready to serve.
4. Combine the hot water with the hot mustard and set this aside as well.
5. Eventually add your desired measurement of mustard and garlic chili sauce to the special sauce mixture to pour over the wraps.
6. Heat a well sprayed skillet to medium high heat
7. Saute chicken breasts for 6 to 8 minutes per side or done.
8. Remove chicken from the pan and cool
9. As chicken cools mince water chestnuts, carrots and mushrooms to about the size of small peas.
10. Prepare the stir fry sauce by mixing the soy sauce, brown sugar, and rice vinegar together in a small bowl.
11. When chicken is cool, mince it as the mushrooms and water chestnuts are.
12. Re-spray the skillet well and heat to medium high heat
13. Add chicken, garlic, onions, water chestnuts, carrots and mushrooms to the pan.
14. Add the stir fry sauce to the pan and saute the mixture for a couple minutes then serve it in the lettuce "cups".
15. Top with "Special Sauce".

Tilapia Parmesan in 15 Minutes or less

Tilapia Parmesan in 15 Minutes or less

Very low calorie

Ingredients

• 1/2 cup Parmesan cheese
• 2 tbsp I Can't Believe It's Not Butter, softened
• 4 tablespoons plain Greek yogurt
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon dried basil
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon onion powder
• 1/8 teaspoon celery salt
• 2 pounds tilapia fillets

Directions

1. Preheat your oven's broiler. Line a broiling pan with aluminum foil and spray the foil with cooking spray
2. In a small bowl, mix together the Parmesan cheese, butter, Greek Yogurt and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
3. Arrange fillets in a single layer on the prepared pan. Broil for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Peanut Butter Protein Shake

Peanut Butter Protein Shake

1 - 2 cups skim milk (depending on preference of consistency)
1 scoop chocolate or vanilla protein powder
1 ripe banana
1 tbsp light peanut butter
1 tbsp ground flax seed or wheat germ (wheat germ will have a nuttier taste)
Optional - 1 tbsp dark chocolate chips or pieces

Place all ingredients in a blender except the chocolate, pour into a large glass and mix in chocolate pieces

It will seem like you are drinking a real milk shake with the added chocolate pieces

Light Flavorful Gumbo

Light Flavorful Gumbo

1 carton reduced sodium chicken broth or stock
1 package Louis Rich Turkey Smoked Sausage chopped in to small circles
Optional- petite cooked shrimp deveined and tail removed
1 tbsp Cajun seasoning, you can add more if you like it with more kick
1 tsp pepper
2 tbsp hot sauce
1/2 tsp dried thyme
1 tbsp minced jarred garlic
1 cup instant brown rice
1 chopped onion
1 chopped green bell pepper
1 cup chopped celery
1 14.5 oz can stewed tomatoes no salt added
water if needed to keep it from getting to thick as the rice cooks

Mix all ingredients except sausage, shrimp, tomatoes and rice in a large pot

Cover and simmer on medium heat at a low boil for about 15 minutes or until veggies are tender, add remaining ingredients and simmer until rice is tender about 5-10 minutes

Stir the gumbo as it cooks to keep the rice from sticking, also you may need to add hot water to achieve your desired consistency for the Gumbo

Serve with additional hot sauce if desired