USA Diet Page 3
This page contains:
Main Meals for 4 People (part one).
MAIN MEALS for 4 people (part one)
[See following pages for Ultra-simple main meals for 1]
Potatoes & Vegetables: Unless already included in the recipe, each main meal should include: 2 medium potatoes (or 1 cup uncooked pasta) (or 1/3 cup uncooked rice) plus at least 2 full cups of vegetables (or, 3 cups vegetable salad).
All vegetables are healthy, but super healthy ones include: carrots, broccoli, spinach, peppers, kale tomatoes, peas, sweet potatoes, squash, cabbage, onions, sprouts, parsley and garlic.
No frying or added fat! No food may be fried with fat (except PAM fat-free cooking spray), or cooked with fat, or served with added fat (like butter, margarine, cream, mayo or dressing.)
Abbreviations: 1tsp = 1 teaspoon; 1tbsp = 1 tablespoon; oz = ounces.
SWEET & SOUR CHICKEN
Ingredients: 4 x 3oz skinless chicken breasts cut into bite-size pieces; 2 cups chicken broth; 2 cups chopped mushrooms; 1 x 9oz can pineapple pieces, drained; 1 thinly sliced red pepper; 1 thinly sliced green pepper; 1 jar/can fat-free sweet and sour sauce. Method: Put all ingredients into a large casserole dish and cook covered in oven preheated to 375 degrees for 45 mins. To make Sweet & Sour Pork, use 12 ounces of sliced lean pork and cook for 60 mins, instead of 45 mins.
CHICKEN WITH LEMON
Ingredients: 4 x 3oz skinless chicken breasts; 2 cups chicken broth; grated rind and juice of 2 lemons; 4 tbsp liquid honey. Method: Broil fillets on both sides until cooked. Remove and keep warm. Put chicken broth in a pan, Bring to boil; then reduce heat and simmer for 5 mins. Add lemon juice to pan along with the honey and simmer for 5 mins. Add lemon rind & cooked chicken to pan and heat through for 2 mins.
Ingredients: 4 x 3oz chicken breasts, skinned and cut into thin slices; 2 thinly sliced onions; 1 sliced green pepper; 1 sliced red pepper; 2 tsp hot chili sauce; 3 cloves minced garlic; 3 tsp pineapple juice. Method: Spray skillet with fat-free cooking spray and stir-fry chicken for 5 minutes. Add onion and garlic and cook for 2 minutes. Add peppers, chilli sauce and juice and continue to cook for 5 mins. Serve with 4 low-fat flour tortillas, fat-free sour cream and salsa.
QUICKTIP No 9 – HAVE VEGETABLES NOT VODKA!
Three centuries ago, whenever the fashionable ladies of Moscow wanted to lose weight, they would take to their beds with a large jar of vodka and several hot water bottles. And why not? If your life expectancy was 40, you’d probably do the same. Today, however, things are different. Today we can lose weight and increase our life expectancy at the same time. How? By eating lots of fruit and vegetables. For example, the head of cancer epidemiology at the Dutch Institute of Public Health recently stated that 1 in 4 of all cancers could be prevented by eating less fat and more fruit and vegetables.
CHICKEN & FRIES
Ingredients: 4 x 3oz skinless chicken breasts, juice of 1 lemon, half tsp black pepper; 4 x 4oz portions frozen low fat oven-cook fries (5% fat or less). Method: Coat chicken with pepper and lemon juice. Wrap each individual fillet in foil (to keep it moist) and bake in preheated oven 400 degrees for about 35 mins. During last 15 mins of cooking, add low-fat oven fries and cook as directed on pack.
CURRIED CHICKEN PIECES
Ingredients: 4 x 3oz cooked skinless chicken breasts cut into bite-sized pieces; 10oz carton fat-free natural yogurt; 2 tsp curry powder, 2 tsp tomato paste. Method: Mix together yogurt, curry powder, tomato paste and toss chicken in mixture.
Ingredients: 4 x 3oz skinless chicken breasts; 4oz low-fat garlic & herb soft cheese; 1 tbsp fat-free natural yogurt; 3 tbsp crushed Cornflakes. Method: Make a cut in each chicken fillet and fill each with a ¼ of the cheese. Dip fillet in yogurt and coat with Cornflakes. Bake in hot oven 375 degrees for 25 mins.
ANNE’S CHICKEN CAESAR SALAD
Ingredients: 4 x 3oz skinless chicken breasts, broiled and cut into slices; 2 cloves minced garlic; 2 tbsp low fat mayonnaise; 1 tbsp fat-free natural yogurt; 1 tsp dried mustard, 2 tbsp lemon juice; ½ tsp black pepper; 1 chopped lettuce. Method: Put garlic, mayonnaise, yogurt, mustard, lemon juice, pepper in a blender & process. Arrange lettuce in salad bowl with chicken slices. Cover with dressing.
EASY CHICKEN CASSEROLE
Ingredients: 4 x 3oz skinless chicken breasts; 3 large carrots sliced, 1 large onion sliced, 2 parsnips sliced; 4 large potatoes peeled and cut into quarters; 2 cups chicken broth; 3 cloves minced garlic; 1 cup frozen peas, 2 cups broccoli florets. Method: Put whole chicken breasts in pan with sliced carrots, onions, parsnips and chunks of potato, together with garlic and broth. (Top up with water if necessary to cover ingredients). Cover & cook for 20 mins. Remove lid, add broccoli and peas. Cook for 10 mins.
CHICKEN WITH ARTICHOKES
Ingredients: 4 x 3oz skinless chicken breasts cut into strips; ½ cup sun-dried tomatoes cut into strips; 1 large leek thinly sliced; 2 cups sliced mushrooms; 2 cloves minced garlic; 1 cup chicken broth; juice of 1 lemon; 1 x 8oz can artichoke hearts. Method: Brown chicken pieces in skillet using fat-free cooking spray. Add leek, garlic and mushrooms and cook for 2-3 mins. Add tomatoes, broth, and lemon juice. Bring to boil, reduce heat. Cover & simmer for 30 mins. Add artichoke hearts & cook for 10 mins.
QUICKTIP No 10 – DON’T BE A SUSAN
Once upon a time, there lived a 23 year old girl called Susan. She was so bored, she ate cookies to pass the time. Five years later, she was still bored but she was overweight as well. So now, she had two problems instead of one.
Ingredients: 4 x 3oz skinless chicken breasts; ½ cup orange juice; 1 tbsp olive oil, 1 tbsp soy sauce; 1 tsp basil, few drops Tabasco. Method: Combine orange juice, olive oil, soy sauce, basil and Tabasco and coat chicken with mixture. Cover broiler with foil and broil chicken for 6-7 mins on each side, basting several times with liquid during cooking.
Ingredients: 4 x 3oz skinless chicken breasts cut into strips; 2 cloves minced garlic; 3 tbsp lime juice; 1 tbsp olive oil; 2 onions sliced; 1 green pepper sliced; small carton fat-free natural yogurt, 4 warm flour tortillas. Method: Combine garlic, lime juice and olive oil. Add chicken and toss to coat. Heat a non-stick skillet over medium-high heat. Add chicken strips together with liquid and stir-fry for about 7 mins. Add onions and cook for 2 mins. Add peppers and cook for 3 to 4 mins. Spoon chicken mixture on to warm tortillas and top with hot chilli sauce and fat-free natural yogurt.
Ingredients: 4 x 3oz skinless chicken breasts cut into bite-sized pieces; 1 x 14oz can chopped tomatoes; 1 cup chopped onions, 2 cloves minced garlic, 1 tbsp curry powder (or according to taste); 2 chopped green peppers; 1 chopped sweet apple, 1 cup chopped mushrooms. Method: Put chicken in large casserole dish together with tomatoes, onions, curry powder and garlic. Cover & cook in preheated oven 375 degrees for 35 mins. Add chopped peppers, apple & mushrooms. Return to oven for 15 mins.
LIGHTNING CHICKEN & RICE
Ingredients: 12 ounces pre-cooked chicken cut in thin strips; 1 x 14oz can low-fat chicken soup; 1 x 9oz can sweetcorn; 1 x 9oz can black beans, drained and rinsed; 2 cups quick-cook white rice; 1 cup chopped tomatoes; ½ cup thinly sliced onion; 1 tsp cumin. Method: Put chicken soup in saucepan with 1 can of water and bring to boil. Add quick-cook rice. Cook for 3 mins. Add chicken pieces, sweetcorn, black beans, tomato, onion and cumin and simmer for 5 mins until heated through.
EASY CHILI CHICKEN
Ingredients: 4 x 3oz skinless chicken breast cut into strips; 1 x 14oz can chopped tomatoes; 3 tbsp hot chili sauce; 1 large chopped green pepper; 1 cup chopped celery; ½ cup chopped onion; 3 cloves minced garlic; 1 tsp paprika. Method: Spray skillet with fat-free cooking spray & heat over high heat. Cook chicken in hot skillet, stirring, for 3-4 mins. Reduce heat, add tomatoes in their juice, chili sauce, green pepper, celery, onion, garlic & paprika. Bring to boil, reduce heat & simmer covered, for 15 mins.
Ingredients: 4 x 3oz skinless chicken breasts cut into bite-sized pieces; 8 button mushrooms; 4 small onions; 8 canned pineapple chunks; 4 cherry tomatoes; 2 tbsp soy sauce, ½ tsp each ground ginger and black pepper. Method: Mix soy sauce, ginger and pepper and toss chicken pieces in the mixture. Thread 4 skewers alternately with chicken, mushroom, pineapple chunk and cherry tomato. Broil for 15 mins on each side, brushing with soy mixture several times.
QUICKTIP No 11 – ENJOY YOUR BAD DAYS, THEN RETURN TO YOUR DIET
All dieters have bad days. Most have bad weeks. Some even have bad months. And you’ll have them, too. But so what? What’s the problem? Are you going to give up dieting altogether, just because you’ve had a bad week? For example, suppose your daughter failed a test at school and told you that, as a result of this failure, she had decided to stop studying. What would you say to her? Would you say it was OK for her to stop, or would you tell her that failing one test is irrelevant? See what I’m getting at?
My advice: When you have a bad week: don’t panic, don’t worry and don’t feel guilty! Just enjoy it and when it’s over, go back on your diet. The world is full of fat people who constantly give up dieting because of a bad day or a bad week. Don’t make the same mistake!
Example: Even if you have 65 ‘bad days’ a year, you’ll still have 300 good ones.
Ingredients: 12 ounces cooked and sliced turkey breast; 4 flour tortillas; 1 avocado; 2 tsp lime juice. [For salsa, mix the following ingredients – 4 chopped tomatoes; 4 chopped scallions; 3 tbsp cooked black-eyed beans; 2 tsp chilli sauce.] Method: Heat tortillas as directed on packet. Peel, stone and mash the avocado with lime juice. Fill each tortilla with sliced turkey, salsa and avocado.
Ingredients: 12 ounces ground turkey, ½ cup chopped onion, 1 large chopped sweet apple, 1 cup sliced mushrooms, 1 x 14oz can chopped tomatoes, 1 x 9oz jar low-fat curry sauce. Method: Brown ground turkey and onion in a non-stick skillet. Add rest of Ingredients. Bring to boil, lower heat and simmer for about 40 mins adding water if necessary.
LIGHTNING TURKEY WITH ORANGE & RICE
Ingredients: 12 ounces skinless turkey breast cut into thin strips; 1 tbsp olive oil, 1 large chopped onion; 1 cup orange juice; 1 cup broccoli florets; 1 cup sliced zucchini ; 1 x 9oz can sliced oranges; 4 cups cooked brown rice. Method: Heat oil in large skillet and fry onion and turkey, stirring for 5 mins. Add orange juice, bring to boil and simmer for 10 mins. Meanwhile, boil broccoli and zucchini for 5 mins. Drain. Add the rice, vegetables and oranges to the turkey, and heat gently for 4 mins.
QUICKTIP No 12 – EASY GARLIC BREAD – WITHOUT ANY OF THE USUAL FAT
Remove the papery-type skin from one whole bulb of garlic. Separate the individual cloves, but don’t peel them any further. Place the individual cloves on dish. Cover base of dish with 1 inch of water. Cover the whole thing tightly and microwave (on High) for 10 mins. Peel cloves and mash garlic. Spread on hot bread or toast. For best results, share bread with young French lover. (Whoops! Just kidding.)
TURKEY WITH LEEKS & CABBAGE
Ingredients: 12 ounces skinless turkey breast cut into bite-sized pieces; 1 cup chopped onion; 3 medium leeks, including green, cut into thick slices; 1 whole green spring cabbage cut into strips, 1 x 14oz can low-fat vegetable soup. Method: Put turkey pieces, onion, leeks, soup and a can of water into a casserole dish and mix well. Cover & cook in preheated oven at 375 degrees for 40 mins. Remove from oven and add strips of cabbage, mix well and return to oven for a further 20 mins.
FRIED TURKEY STEAKS
Ingredients: 4 x 3oz boneless and skinless turkey breasts; 1 tbsp soy sauce; 2 tbsp lemon juice; 2 cloves minced garlic; 1 x 14oz can chopped tomatoes; 1 cup sliced mushrooms; 1 cup sliced green pepper. Method: Put soy sauce, lemon juice and garlic in pan, add turkey and quickly coat on both sides, cooking for about 2 mins. Add tomatoes, mushrooms and green pepper. Bring to boil, reduce heat, then cover & cook for 30 mins.
DUCK WITH ORANGE SAUCE
Ingredients: 4 x 3oz boneless and skinless breasts of duck; ½ tsp each of ground ginger and black pepper; ½ cup orange juice; ½ cup chicken broth; 2 tbsp red wine. Method: Mix ginger and black pepper together and coat duck on both sides. Spray skillet with fat-free cooking spray and heat. Add duck and cook for 4-5 mins on both sides. Remove from skillet onto hot plate and keep warm. Add orange juice, chicken broth and wine to pan; bring to boil, stirring constantly. Pour over duck to serve.
HOT ‘N SWEET DUCK BREASTS
Ingredients: 4 x 3oz boneless and skinned breasts of duck; 1 tsp paprika; 1 finely chopped chilli pepper; 1 x 9oz can orange slices; 1 clove minced garlic, Method: Coat duck with paprika. Spray skillet with fat-free cooking spray and heat. Add duck and cook for 2 mins on each side. Add garlic and chilli pepper and cook for 2 mins. Add canned oranges with their juice and cook gently for 5 mins.
STUFFED RED PEPPERS
Ingredients: 12 ounces lean ground steak; 1 cup chopped mushrooms; 8 chopped sun-dried tomatoes; 4 chopped scallions; 2 long red peppers; 2 tbsp tomato paste. Method: Cook meat in non-stick skillet for 5 mins. Add onion, mushrooms, tomatoes and tomato paste and cook for 15 mins. Meanwhile, halve the peppers, remove seeds and spray with fat-free cooking spray. Put on roasting pan and spoon meat mixture into the peppers, cover with foil and cook in oven 350 degrees for 30 mins.
BEEF & POTATO SALAD
Ingredients: 12 ounces beefsteak, cooked & cut into strips; 3 large potatoes, peeled and cut into cubes; 2 red peppers; 1 tbsp olive oil; 2 tbsp red wine; 1 lettuce. Method: Cook potato cubes in boiling water until tender, then drain. Cut peppers in half and blacken under broiler until skin is blackened and blistered. Remove skin under cold running water and cut into strips. Combine meat, potatoes & peppers in large bowl. Mix together oil and wine and pour over. Serve on bed of lettuce.
Ingredients: 12 ounces very lean beefsteak cut into bite-sized pieces; 1 cup sliced onion; 1 cup beef broth; 1 tbsp paprika; 1 cup sliced red pepper; 1 clove minced garlic; 2 tbsp tomato paste. Method: Put onions and beef broth in heavy casserole dish, Bring to boil, cover and continue to boil for 5 mins. Stir in paprika, beef, peppers, garlic, tomato paste, salt and pepper. Add more broth if necessary to just cover ingredients. Cover & cook in preheated oven 375 degrees for about 1 hour, or until meat is tender and sauce is thick.
EASY GROUND BEEF & CABBAGE
Ingredients: 12 ounces lean ground steak; 1 medium-sized cabbage finely chopped with stalk removed; 2 cups sliced carrot; 4 medium-sized potatoes cut in quarters; 1 cup thickly sliced onion; 1 x 14oz can chopped tomatoes with their juice; 2 cups beef broth; 2 cloves minced garlic; 1 finely chopped chili pepper. Method: Put all the ingredients into large pan, mix well, Bring to boil, reduce heat, cover and simmer for 50 mins, stirring occasionally.
Ingredients: 12 ounces lean ground steak; 1 finely chopped onion; 1 cup fresh breadcrumbs soaked in 2 tbsp milk; 2 tbsp tomato ketchup; 4 burgers buns; sliced lettuce, onion and tomato to serve. Method: Put beef, onion, soaked breadcrumbs and ketchup into a bowl and mix well. Using your hands form mixture into 4 burgers (then ideally place in refrigerator for 60 mins). Cook under hot broiler for 5-8 mins each side. Toast burger buns and serve each burger inside bun topped with lettuce, tomato and onion.
QUICKTIP No 13 – WHAT’S THE BIGGEST MISTAKE DIETERS MAKE?
Not eating enough. They still think that food is the enemy. But food isn’t the enemy: hunger is. So eat!
SAVORY GROUND BEEF
Ingredients: 12 ounces lean ground steak; 1 cup finely chopped onion; 1 cup thinly sliced carrot; 1 tbsp tomato paste;, 2 tsp mixed herbs; 1 cup beef broth. Method: Brown meat in a non-stick skillet and drain off all fat. Add onions, carrots, tomato paste, mixed herbs, and broth. Bring to boil, reduce heat and simmer for about 30 mins.
EASY BEEF & POTATO PIE
Ingredients: 2 large boiled potatoes, cut into thick slices; 2 cups sliced boiled parsnip; 1 tbsp finely grated low-fat cheese. Method: Make up Savory Ground beef (see previous recipe). Mash cooked potatoes and parsnips. Put hot Savory Ground Beef mixture into large flat oven dish and spread potato mixture over. Sprinkle with grated cheese, place under broiler and brown.
FAST BEEF STIR-FRY
Ingredients: 12 ounces very lean beefsteak cut into thin strips; 1 cup carrots cut into thin sticks; 1 red and 1 green pepper cut into thin strips; 3 tbsp soy sauce; juice of 1 lemon; 2 tbsp tomato paste; 3 scallions cut in half. Method: Spray skillet with fat-free cooking spray then heat until very hot. Toss meat strips in skillet for 2 mins, add soy sauce, lemon juice, carrots and peppers and cook, stirring constantly for 5 mins. Add tomato paste (+ tbsp of water if necessary); cook for 1 minute. Add scallions & cook for 1 min.
CHILI CON CARNE
Ingredients: 12 ounces lean ground steak; 1 x 14oz can tomatoes with their juice; 1 tbsp tomato paste; ½ cup finely diced onion; 1 cup finely diced red pepper; 2 tsp chili powder; 2 cloves minced garlic; 1 x 14oz can red kidney beans. Method: Brown meat in a non-stick skillet and drain off all fat, Add tomatoes and juice, onion, red pepper, chili powder and garlic and cook for 30 mins. Add the drained and rinsed red kidney beans and cook for further 5 mins.
STEAK WITH MUSTARD SAUCE
Ingredients: 4 x 3oz lean steaks with all fat removed; 4 tbsp water; small carton fat-free natural yogurt; 2 tsp mustard; 1 tsp black pepper. Method: Spray skillet with fat-free cooking spray, heat until hot, add steaks and cook to taste. Remove steaks & keep warm. Add water to pan and scrape up residue. Stir in yogurt, mustard, pepper and heat through. Do not allow to boil. Pour sauce over steaks to serve.
STEAK WITH ORANGE STUFFING
Ingredients: 4 x 3oz lean steaks with all fat removed; 8 tbsp fresh breadcrumbs;1 tsp dried basil; 2 sweet apples grated with skin on; 1 egg, beaten. Method: Mix together the breadcrumbs, basil, 2 apples. Bind with beaten egg. Take fillet steaks, cut each to form large pocket; fill pockets with half the breadcrumb mixture and with remainder form small patties. Cook steaks & patties under broiler for 5-8 mins each side.
Ingredients: 12 ounces lean ground steak; 14oz can chopped tomatoes; 1 chopped onion; 2 cloves minced garlic. Method: Spray skillet with fat-free cooking spray and cook beef until brown. Add onions and garlic and cook for 5 minutes. Add tomatoes, cover and simmer for 30 mins. Serve in 8 low-fat taco shells with chopped fresh tomato, shredded lettuce, taco sauce and fat-free sour cream.
HONEY AND CHILI PORK STRIPS
Ingredients: 12 ounces pork tenderloin; 2 tbsp liquid honey; 1 tbsp chili sauce; juice of 1 lime, pepper. Method: Cut tenderloin into long strips. Mix honey, lime juice, chili sauce together. Brush over meat and broil under high heat for about 7 mins on each side. Continue to brush with sauce during cooking. Serve with wedges of lime.
PORK CHOPS WITH NEAPOLITAN SAUCE
Ingredients: 4 x 3oz boneless loin of pork chops with all fat removed; 2 cloves minced garlic; 1 x 14oz can chopped tomatoes; 1 cup chopped mushrooms; 2 thinly sliced green peppers; 1 tbsp all- purpose flour. Method: Beat chops to flatten. Lightly coat each chop with flour. Spray skillet with fat-free cooking spray, heat and cook garlic for 2 mins. Add chops and cook on both sides over medium heat. Remove chops from skillet and keep warm. Add tomatoes, mushrooms & peppers to skillet and cook for 10 mins. Return chops to pan and continue cooking for 15 mins.
PORK KEBABS WITH Tzatziki
Ingredients: 12 ounces of lean pork fillets cut into cubes; 2 cloves minced garlic; juice of 2 lemons; 2 red peppers cut into cubes; 2 onions cut into wedges; 2 tsp olive oil. For Tzatziki: mix together the following ingredients: ½ cucumber cut into small cubes; 4 cloves minced garlic; 10oz carton fat-free natural yogurt; 1 tbsp chopped mint. Method: Mix together garlic and lemon juice and toss pork to coat. Use 4 skewers and thread with alternate pork, onion wedges and peppers. Spray with fat-free cooking spray and broil for about 8 mins on each side. Serve with Tzatziki.
PORK WITH MUSHROOM CREAM SAUCE
Ingredients: 12 ounces lean pork fillet cut into thin slices; 1 cup thinly sliced carrots; 1 cup thinly sliced onion; 2 cups thinly sliced mushrooms; 1 x 14oz can fat-reduced mushroom soup. Method: Spray skillet with non stick fat-free cooking spray and heat until hot. Add slices of pork and cook turning several times for about 5 mins. Add carrots and cook for 2 mins. Add onions, mushrooms, pepper and cook for 1 minute. Finally, add soup + cup of water. Mix well and continue to cook for 20 mins, stirring occasionally.
QUICKTIP No 14 – TAKE CONTROL OVER YOUR LIFE
How? By getting on top of things. For example, don’t be a Mrs. Perfect. Just do the big things and let the little things take care of themselves.
My advice: Sit down every morning (or evening) and make a list of everything that needs doing. Then you can plan the day ahead and organize yourself accordingly. A recent survey revealed that people who use lists suffer far less stress than those who don’t. So give it a try.