Dieting Tips: 30 Minute Recipes

One of the best dieting tips I know of, is to simply prepare more meals at home. It’s the best way to know exactly what you’re putting into your body, and avoid those nasty additives that not only hamper weight loss, but can even be considered toxic. While not all of us may consider ourselves great chefs, me included, most of us can follow a good set of directions.

There are some great recipe sites out there to explore, and I’ve included a few examples to get you started. Here are a few healthy recipes (from Good Housekeeping) that are easy to prepare, and low in calories. The only one that takes a little extra time is the fried chicken, but it’s easy, delicious! and reduced-calorie too!! making it well worth the effort!

Spaghetti: Pasta Puttanesca

Serves: 4

Ingredients:

1 pound(s) farfalle pasta
2 cup(s) organic jarred tomato-basil sauce
Red peppers 1/3 cup(s) Kalamata olives, chopped
1/4 cup(s) fresh parsley leaves, chopped
1/2 teaspoon(s) freshly ground black pepper

Cooking directions:

1. In a saucepot, cook pasta as label directs. Meanwhile, in 2-quart saucepan, heat sauce, red peppers, olives, parsley leaves, and pepper to boiling on medium-high. Simmer on low 4 minutes. Drain pasta; return to saucepot. Add sauce and toss well.

Fish Dish: Almond Crusted Tilapia

Nutritional Information:
(per serving)
Calories 315
Total Fat 15g
Saturated Fat 1g
Cholesterol –
Sodium 380mg
Total Carbohydrate 15g
Dietary Fiber 5g
Sugars –
Protein 33g
Calcium –

James Baigrie
Serves: 4
Yields: 4 main-dish servings
Total Time: 30 min
Oven Temp: 425

Ingredients:

2 lemons
2 tablespoon(s) olive oil
1/2 teaspoon(s) salt
1/4 teaspoon(s) coarsely ground black pepper
4 (6 ounces each) tilapia fillets
1/4 cup(s) sliced natural almonds
1 small onion, chopped
1 bag(s) (12-ounce) trimmed fresh green beans
1 package(s) (10-ounce) sliced white mushrooms
2 tablespoon(s) water

Cooking directions

• 1. Preheat oven to 425 degrees. From 1 lemon, grate 1 teaspoon peel and squeeze 3 tablespoons juice; cut second lemon into wedges. In cup, mix lemon peel and 1 tablespoon juice, 1 tablespoon oil, 1/4 teaspoon salt, and 1/8 teaspoon coarsely ground black pepper.

• 2. Spray 13″ by 9″ glass baking dish with nonstick spray; place tilapia, dark side down, in dish. Drizzle tilapia with lemon mixture; top with almonds, pressing them on. Bake 15 minutes or until tilapia turns opaque.

• 3. Meanwhile, in 12-inch skillet, heat remaining 1 tablespoon oil on medium-high 1 minute. Add onion and cook 5 to 6 minutes or until golden, stirring occasionally. Stir in green beans, mushrooms, water, 1/4 teaspoon salt, and 1/8 teaspoon coarsely ground black pepper. Cook about 6 minutes or until most of liquid evaporates and green beans are tender-crisp. Toss with remaining 2 tablespoons lemon juice. Serve bean mixture and lemon wedges with tilapia.

Healthy Fried Chicken

Serves: 4
Yields: 4 main-dish servings
Total Time: 45 min
Prep Time: 10 min
Cook Time: 35 min
Oven Temp: 425

Frances Janisch

Ingredients

1 1/2 cup(s) buttermilk
1/2 teaspoon(s) ground red pepper (cayenne)
3/4 teaspoon(s) salt
1 (3-pound) cut-up chicken, skin removed from all pieces except wings
1 1/2 cup(s) panko (Japanese-style) bread crumbs
1 teaspoon(s) grated fresh lemon peel

Directions
1. In large self-sealing plastic bag, place buttermilk, ground red pepper, and 3/4 teaspoon salt; add chicken pieces, turning to coat. Seal bag, pressing out excess air. Refrigerate chicken at least 1 hour or preferably overnight, turning bag over once.

2. Preheat oven to 425 degrees F. Spray 15 1/2″ by 10 1/2″ jelly-roll pan with nonstick spray. In large bowl, combine panko and lemon peel.

3. Remove chicken from marinade, shaking off excess. Discard marinade. Add chicken pieces, a few at a time, to panko mixture, turning to coat. Place chicken in prepared pan.

4. Bake 30 to 35 minutes or until coating is crisp and juices run clear when thickest part of chicken is pierced with tip of knife. For browner coating, after chicken is cooked, turn oven to broil. Broil chicken 5 to 6 inches from source of heat 1 to 2 minutes or until golden.

Nutritional Information
(per serving)
Calories 305
Total Fat 9g
Saturated Fat 3g
Cholesterol 101mg
Sodium 370mg
Total Carbohydrate 16g
Dietary Fiber 1g
Sugars –
Protein 36g
Calcium –

*Good Housekeeping

Frozen Yogurt And Fruit Parfaits

Ingredients

2 medium nectarines, peeled and cut into small pieces
2 tablespoon(s) raspberry- or orange-flavor liqueur
1 pint(s) low-fat vanilla frozen yogurt
1/4 cup(s) seedless red raspberry preserves
Raspberries and mint sprigs for garnish

Directions
• 1. In blender at medium speed, blend nectarines until smooth. Add raspberry liqueur and 1 cup frozen yogurt; blend until smooth.
• 2. Into 4 parfait glasses, pour nectarine-yogurt mixture. Top with raspberry preserves. Spoon remaining frozen yogurt over preserves.
• 3. To serve right away, garnish each parfait with raspberries and mint sprigs. To serve later, cover and freeze parfaits without garnish. When ready to serve, let parfaits stand 30 minutes to soften slightly; garnish with raspberries and mint sprigs just before serving.
• 4. Nutritional information is for each serving without garnish

Nutritional Information
(per serving)
Calories 200
Total Fat 2.0g
Saturated Fat –
Cholesterol 7.0mg
Sodium 70mg
Total Carbohydrate –
Dietary Fiber –
Sugars –
Protein –
Calcium –