Food tips and guide

Almost a year ago I went to my doctor for a routine screening. I figured it was no big deal as I'd managed to live almost half a century without having a significant health problem. Plus, despite being overweight, I had yet to develop any of the obvious health problems associated with it. So I was extremely shocked to find out my blood pressure was high and my cholesterol was out up there too.

I had never had high blood pressure so I went straight to Weight Watchers right after my appointment. During the next 6 months I dropped my weight and my negative attitudes toward "light" foods. I found that you can cook without butter, creams and meat and still have bountiful flavor. Check out some of these delicious meals that are as good as they are good for you.

Appetizers are always great when you entertain or go to a pot luck. But many of them are loaded with fat and calories. This great Pita Bread with Crab Salad can be served as a hearty appetizer, light snack or quick sandwich.

Ingredients

1 C. celery, chopped 10 green or black olives, sliced 6 scallions, chopped 2 Tbs. bread crumbs 1/4C. non-fat yogurt 1/4 C. non-fat mayonnaise Pepper to taste 1 6 oz. can crab meat, rinsed well or 1 4 oz. can shrimp 2 pieces pita bread, cut in half 4 tsp. Parmesan cheese, grated

Directions

Combine first 7 ingredients in large skillet, stirring over medium heat until mixture is bubbly. Reduce heat, add crab and continue simmering 3-5 minutes. Spoon into heated pita bread halves. Sprinkle each with 1 tsp. Parmesan.

Yield: 4 servings

Fat Free Mexican Dip 3-Cheese Tomato Appetizer Tart

Fish is another dish that often ends up covered with sauce or fried. The next time you want some tasty fish that isn't just broiled, try Baked Lemon Sole.

This is a very healthy dish because the fish is baked, not fried, and the sauce is quite light as well.

Ingredients

4 3 1/4 oz. sole fillets 2 tsp. fresh parsley, chopped 2 tsp. margarine, melted 1/8 tsp. pepper 2 tsp. lemon juice 1/8 tsp. paprika 2 Tbs. all-purpose flour

Directions

Rinse fillets thoroughly in cold water; pat dry with paper towels, and set aside. Combine melted margarine and lemon juice in a small bowl. Combine flour, chopped parsley and pepper in a shallow container. Dip fillets in margarine mixture and dredge in flour mixture. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish. Sprinkle fillets with paprika. Bake at 375 degrees for 15-20 minutes or until fish is golden brown and flakes easily when tested with a fork. If a crisper texture is desired, broil baked fillets 4 inches from heat for 1 minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired.

Oven-Fried Fish Baked Herb Fish Broiled Lemon Fish Fillets

Try a Terrific Low-Fat Lasagna if you love the Italian classic but not all the fat, try your hand at this one.

Ingredients

1 28-oz. jar of low-fat spaghetti sauce (you choose brand) 1 16-oz. can fat-free chicken stock 2 eggs 2 crushed garlic cloves 8 oz. grated part-skim mozzarella cheese 2 C. low-fat ricotta cheese 1/2 lb. lean ground beef 1 package frozen chopped spinach 1 finely chopped onion 1/2 lb. sliced fresh mushrooms 1/2 tsp. soy sauce 1 tsp. balsamic vinegar 8 oz. lasagna noodles (*any brand - don't boil, they will cook in oven) Salt and pepper to taste

Directions

Preheat oven to 350 degrees. Lightly oil bottom of baking pan. Stir one C. of the chicken stock into the spaghetti sauce and set aside. Whisk the egg. Stir in ricotta cheese and one C. of the mozzarella. Add garlic, salt and pepper and set aside. Brown and drain the ground beef making sure to break it into very small pieces. Season with salt and pepper. Cook the spinach until it is half done, approximately two-thirds of the time indicated on the microwave directions. Sauté the onion in 1/2 C. chicken stock until it is translucent. Cook the mushrooms in the remaining 1/2 C. chicken stock adding the soy sauce and vinegar. Simmer until all liquid is absorbed. Mix together beef, spinach, onions and mushrooms. Build the lasagna starting with a layer of sauce in the bottom of the pan. *Add one layer of the uncooked noodles followed by more sauce, 1/3 of the cheese mixture and 1/3 of the spinach/beef mixture. Repeat two more times, finishing off with the spinach mixture and the remaining sauce. Bake uncovered for 45 minutes, until liquid around the edges has been absorbed. Sprinkle remaining mozzarella on top and bake for 15 minutes more.

Serves 10

Linguine with Grilled Shrimp and Black Olives Light Alfredo Low-Fat Macaroni and Cheese

If you love fried chicken, but are trying to steer clear of the all the grease, this Oven Baked Fried Chicken is a great compromise because it bakes instead of frying in oil.

Ingredients

1/2 C. all-purpose flour 1 tsp. garlic powder 1 tsp. onion powder 1 tsp. dried oregano 1/2 tsp. dry mustard 1/2 tsp. salt 1/2 tsp. fresh ground black pepper 4 bone-in chicken breasts halves Non-stick cooking spray

Directions

Preheat oven to 400 degrees. In a large resealable plastic bag, combine flour, garlic powder, onion powder, oregano, mustard, salt, and pepper. Close the bag and shake to combine. Add chicken, seal and shake to coat chicken. Remove chicken and discard the flour mixture. Transfer chicken to a large baking sheet that has been coated with non-stick spray. Spray the top of the chicken breasts with spray also. Bake 35 minutes, until golden brown and cooked through. Yield: 4 servings

Low-Fat Coq au Vin Crispy Chicken Bake Curried Chicken and Brown Rice Casserole

Beef stew is a comforting dish, perfect for winter family meals but is usually made with fattier cuts of meat. But did you know you can ask for stew meat with all the fat trimmed off to cut calories. You can try it with Healthy Rustic Beef Stew

Ingredients

3 to 4 lbs. boneless beef stew meat, cut into small pieces... 2 qts. beef stock... 2 lbs. carrots, peeled and cut into 3 inch pieces... 5 large celery stalks, cut into 3 inch pieces... 1/2 C. diced sweet red and/or green pepper... 2 large parsnips, peeled and cut into chunks... 1 large onion, peeled and chopped roughly... 1-2 cloves garlic, finely minced... 2 to 3 lbs. small red potatoes, scrubbed and cut in half... 1 lb. fresh mushrooms, cut in half... 1 qt. diced tomatoes with juice... 1 sprig fresh rosemary (or 1/2 tsp. dried)... 1 to 2 sprigs fresh thyme (or 1/2 tsp. dried)... 1 sprig fresh savory (or 1/2 tsp. dried)... 2 to 3 bay whole bay leaves... salt and black pepper to taste... couple of Tbs. olive oil......

Directions......

Sauté beef in olive oil until well browned. Add onions and sauté for a few minutes more until onions are tender. Add beef stock, herbs, garlic, bay leaves, and salt and pepper. Simmer on low heat for 55 to 60 minutes until meat starts to get tender. Add mushrooms, carrots, parsnips, bell peppers, tomatoes with juice, and celery and simmer another 30 minutes. Add potatoes and simmer until tender. If juice does not cover stew, add between 1/2 to 1 C. hot water. With a slotted spoon, remove meat and veggies from stew. Discard herbs and bay leaves. Thicken gravy with arrowroot or cornstarch. Return meat and veggies to gravy and simmer another 10 minutes. Serve over whole-wheat noodles or with crusty French bread.

Hamburger and Rice Dinner Beef Loaf Deluxe Low Fat Meat Loaf

When you're trying to cut down on your food intake, sometimes you feel like you can never eat dessert again. But here again, you can make a yummy Snickers Pie a seemingly indulgent dessert that is actually sugar-free and rather healthy for a dessert.

Ingredients

12 oz. fat free frozen vanilla yogurt 1 small box sugar-free instant chocolate pudding 1/4 C. chunky peanut butter 1 C. sugar-free Cool Whip 3 oz. grape nuts cereal

Directions

Mix all ingredients together and pour into 8" pie pan and freeze.... Diabetic-Friendly Chocolate Cheesecake Peach Cobbler No-Guilt Watermelon Cake

And what's the net result of all this dietetic change on my life? Well, besides the outward appearances, I also managed to drop my blood pressure back to 110/75 and my cholesterol within normal limits. So the next time you think you can't lose weight or change your cooking habits, just remember to take it one day and one recipe at a time. You'll get there eventually. Have a tasty week.......