Alternachicks - Fab Food and Chick tips

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01-01-2003, 05:53 PM
Hello everyone :wave:

Since we are all getting a fresh start for the New Year I thought we could help each other out by posting favorite recipes, fab food finds, meal ideas and any tips or questions regarding food or cooking here.

One of my favorite things to eat for lunch winter or summer is greek salad.


1 medium tomato, chopped
1/2 small cucumber, chopped
2 oz feta cheese, crumbled
3 tablespoons virgin olive oil
a splash of white wine vinegar or splash of lemon juice (to taste)
1/2 teaspoon of greek salad seasonings

Combine tomato, cucumber and feta in a medium bowl, set aside.

In a small bowl combine the oil, vinegar (or lemon juice) and greek seasonings

Pour oil mixture over tomato mixture and toss.

* Greek salad seasonings can be bought in bulk bins at most health food stores.

I take this to work in a plastic container but it is better to make fresh in the morning rather than the night before as the tomato doesn't get as soggy that way.

01-03-2003, 09:10 AM
Yay! The news yesterday was that the Canadian Government was introducing new guidelines for nutritional information on food product labels thus making life easier for us! :)

01-03-2003, 03:49 PM
Oh yum... your salad sounds delicious. I have a jar of feta cheese marinating in olive oil and herbs... one of my favorites!!

01-05-2003, 05:44 PM
Here is a really easy dessert -

Take one box of angel food cake mix, mix with one can of crushed pineapple, including the juice. Pour into a 9x13" cake pan that has been sprayed with nonstick cooking spray. Bake according to package directions.

01-05-2003, 07:17 PM
Okay, it's easy, but does it TASTE good? ;)
Actually, it sounds pretty yummy, Squeak. Like a pudding cake. I wonder if it tastes as good as Ruth's pineapple not-upside-down cakes...
And how many does it serve? One? :D
I think I may try it...

Ummm... the greek salad... how many servings is that, please. I don't think I can't eat 3 tbsp of olive oil without serious repercussions (IBS)... I'll just cut back on that ingredient...

Mauvais... I think this thread is such a great idea. I just haven't been in the right "mode" for it. But this week is the start of the new Ellis, and I will be back with tips aplenty!

01-05-2003, 07:28 PM
The actual salad part serves one as a meal, maybe two as a side salad. I play around with the oil part but I drizzle it over the salad with a spoon until I get what I want on it. If there is any of the dressing left I just store it in the fridge (only good for 1 or 2 days as the oil will solidify if left any longer than that).

When I take it to work I put it in one of those Gladdware containers that has one large compartment and two smaller ones.
In the smaller compartments I put chopped deli meat, tuna, or leftover chicken and in the third I put some olive, pickles or wholewheat crackers.

Squeak- that cake sounds yummy and super easy :T

01-05-2003, 07:37 PM
Ellis, sometimes it is one serving if you aren't paying attention. That is the only drawback Not that I ever ate the whole thing in a weekend. Nope, wasn't me. I must have a dog or something in the house with me. :)

The salad sounds good too Mauvais.

I will be back with more recipies later.

01-07-2003, 01:17 AM
Hi; I'm new here. I realy like the sounds of the salad. May I put that on my web site? I have tried the angel food cake with the pineapple. YUMMMMMMMMMM. You can also take a devils food cake and one can of coke, mix and bake. It turn out like brownies. Take a white cake mix and a can of 7up, mix and bake. I haven't tried this one yet, but I bet it is good. I hope I can post more later. Punky

01-13-2003, 03:32 PM
Go check out Self magazine's health calculators. You can figure out your BMI, estimate body fat percentages, determine ideal weight range, estimate calories burned for different exercises, figure out caloric needs, etc. Each calulation is tailored to your gender, weight, height, etc. Go to:

02-04-2003, 08:37 PM
Hey everyone!

Anyone got any new recipes to share?

I really need some new lunch ideas and!:^:

02-04-2003, 09:50 PM
I like to extend Lean Cuisines - they are kind of little, and then you get extra veggies in:

Teriyaki Beef (that has a little broccoli) with maybe 2 cups steamed broccoli

Honey Mustard Chicken (my fave!) over 2 or 3 cups of salad greens (you can add a tiny bit of diet ranch dressing to extend the sauce if you use a lot of salad) - the LC is 243 cals, plus maybe 50 total salad/dressing and it is very filling!

Those are my two favorites - I have had the Honey Mustard chicken over steamed carrots & that was great too.

I like the angel cake & pineapple dessert a lot - my eldest DD LOVES it too! (Youngest is a purist, plain angel cake please!)

If I am desperate for a muffin (and I will be soon!) I use Added Touch fat free bran or apple muffin mix (134 cals each for 12 muffins, plus the add-ins of course) and add Fiber One to the mix, and maybe some raisins. It makes it very quick & easy to make them, which is how I like it. If you keep the cals around 200 per muffin it is a nice filling breakfast.

I add canned mixed beans to vegetable beef Healthy Choice soup sometimes. Or make chili with Primo meal starter tomatoes (with garlic and basil), lots of beans, some chili powder & maybe a tiny amount of leftover cooked ground beef (can leave that out though). Good on rice or baked potato.

Microwaved apple chunks with cinnamon, or a baked sweet potato (microwaved) with a little brown sugar are great too - somehow baking the apple makes it seem much more interesting!


02-04-2003, 11:36 PM
Here are some Smoothies recipes I thought you might like. Punky_s

l small ripe banana , cut into chunks
1/2 cup fresh orange juice
1/2 cup canned unsweetened pineapple juice
1/2 cup yogurt
1T. sugar or honey to taste
Protein powder to taste (optional)
1/2 cup small or coarsely crushed ice cubes (see note)
In a blender, combine the banana, orange juice, pineapple juice, yogurt, sugar, protein powder, and ice. Mix at high speed until smooth. Pour into 2 tall, frosty glasses. Serves 2
Blender blues? If crushing ice cubes is a problem for your blender, eliminate the ice cubes, and freeze the fruit and yogurt.

Chocolate lovers, substitute frozen chocolate yogurt, ice cream, or sorbet for the plain yogurt.
l small or 1/2 large ripe banana, cut into chunks
l T. creamy-style peanut butter
1/2 cup plain or vanilla yogurt
2 to 3 tsp. sugar or honey
1/2 cup small coarsely crushed ice cubes.
In a blender, combine the banana, peanut butter, yogurt, sugar, and ice. Mix at high speed until smooth. Pour into a tall frosty glasses serves 4

2 cups small or coarsely crushed ice cubes
1/2 cup brewed espresso or triple-strength coffee, at room temperature
3 to 4 tablespoons chocolate syrup
2 tsp. sugar sub.
l cup skim or 1% milk
Put the ice in a blender. Add the espresso. chocolate syrup, sugar and milk.
Blend until slushy. If the drink is too thick add a little more milk and blend again. Pour into 4 frosty glasses, dividing evenly. Serve at once. Serves 4

02-04-2003, 11:54 PM
oh yummy! Thank you, girls!

02-05-2003, 10:38 AM
I don't know about the calorie count in this, but I don't think it is that bad. It is sweet but loaded with fruit, so it feels like a sneak.


2 cans of fruit cocktail in light syrup, drained and rinsed - I use tropical fruit
1 small can of Mandarin oranges, drained and rinsed
1 can of pineapple with the juice - I used crushed
1 small tub of fat free Cool Whip
1 package of the powder pudding mix - I have used coconut before which wasn't bad but not great, and banana which was really good

Mix all ingredients in a large bowl and eat. :)

It makes at least 6 good size servings.

02-05-2003, 03:59 PM
Here's a great and easy chicken recipe.

4 - 3 oz. chicken breasts
1 cup ketchup
1 can Diet Dr. Pepper or Diet Coke

Spray skillet with Pam, brown chicken. Add soda and ketchup. Simmer for approximately 30 minutes covered until sauce becomes thickened. Take lid off last several minutes to help thicken sauce.

Very good and only 3 points per serving. 4 servings total.

Easy cake recipe:

1 box yellow or white cake mix
1 bag frozen (no sugar) fruit (peaches, berries, etc)
1 can Diet 7-Up or Diet Cream Soda

Dump fruit into Pam sprayed 9 x 12 baking dish. Add cake mix on top of fruit sprending over all of fruit. Pour soda over and bake at 350 degrees for 1 hour. Top with non-fat Cool Whip and enjoy!

02-06-2003, 02:41 PM
Here are a few of my staples:
Fruit Smoothie:
1 banana
1c. frozen strawberries
1/2c. apple juice
blend in a blender with 1 or 2 ice cubes if desired. About 200 calories, and very filling-and 3 fruit servings!

When I want sweet but still healthy, I also love Quaker cinnamon roll oatmeal-it actually has the icing flavor in it! I also love a little Grape-Nuts mixed in with Yoplait Light yogurt in their Strawberry Orange Sunrise flavor-yummy! That flavor is the best. I also love No Pudge Brownies, and I make high fiber low fat muffins in either apple cinnamon or blueberry with the muffin mix-I THINK it is Duncan Hines-but it says "made with All Bran cereal" on the package. I reduce the fat and calories by replacing the oil with either an equal amount of applesauce or fat free yogurt. They are very good. I have also found that pumpkin pie can be made a lot lighter by using fat free condensed milk instead of regular, and replacing each egg with 2 egg whites, and the sugar with Splenda. It turns out just great.

02-11-2003, 09:51 PM
I love salmon; so if I go out to eat I get the salmon (broiled of course). I read in a magazine that when you go out they feed you too much anyway so you should get the take out box right away. Then you half what you are eating and ...presto! There's lunch for tomorrow and hundreds of calories saved.

2 days ago I tried it. It's easy. I joked to the waitress that yes, I was still going to stay. She brought me the box, I halfed the entree and then ate until my plate was clean!

I wish I'd thought of that years ago!


02-12-2003, 07:55 AM
Sandi, that is SUCH a good idea!

02-24-2003, 12:10 AM

If anyone needs help with meal planning, pantry stocking etc., has some great tips on starting a pantry, meal planning and freezer cooking as well as household cleaning tips and budget tips. I found this site very handy :)

02-26-2003, 12:29 PM
I have a great treat...Love it!
Back when they had Snackwells chocolate yogurt, I used to freeze it...just like (well, kinda) ice cream. They stopped making it, or stocking it in the whole state of Nebraska???Not sure which. Anyway, my new fav. thing is lemon or lime flavored yogurt to freeze. It tastes wonderful and takes a really long time to eat.

02-27-2003, 11:05 PM
Here's my homemade smoothie recipe - I make this about 3x per week & I love it!

1/3 cup orange juice (I like it with orange/pineapple or orange/tangerine the best)
2 tablespoons apple juice
3 tablespoons drinkable lowfat raspberry yogurt (I get a brand called Stonyfield Farms, dunno how available this is, but I'm sure raspberry yogurt would work, too)
1 medium banana
4 frozen strawberries (like the kind you find in the frozen food section for pies - no sugar added!)
1 scoop non-fat frozen yogurt

Blend & drink - yummy!

03-09-2003, 05:27 PM
I promised some recipes this weekend so here they are.


2 small or medium size pitas (preferable pocketless)
2 large plum tomatoes, sliced thin
1 small to medium green pepper, sliced thin
2 large white mushrooms, slice thin
1/4 teaspoon salt
2 tablespoons fresh basil, chopped
2 teaspoons olive oil
2 garlic cloves, minced
1/2 teaspoon Italian herb seasonings
1/3 cup mozzarella cheese, shredded

Preheat oven to 400 F.
Spray a large nonstick baking sheet with nonstick cooking spray and place the pitas on the baking sheet.

In a small bowl, mix the tomatoes and salt, stir in the basil, oil, garlic and Italian seasoning.

Top the pitas with the tomato mixture, drizzling any liquid in the bowl over the toppings. Distribute the green pepper and mushrooms over the pitas. Bake until the vegetables are hot and softened, around 8 to 10 minutes.

Remove the pitas from the oven and sprinkle the cheese over them. Return the pitas to the oven for 2-3 minutes on until the cheese is melted. Cut the pitas in half and put on a serving plate.

Serves 2

I usually serve this with a side ceasar salad or green salad for a quick week night dinner.

I think it may be around 4 or 5 points per serving-not sure.


1 cup imitation crab meat, cut into bit-sized pieces (or real if you can afford it)
1 cup frozen shrimp (thawed) that has been deveined, cut the tails off or you can use canned picnic shrimp
1/4 cup ceasar salad dressing ( I use Kraft- low fat)
1 tablespoon cocktail shrimp sauce (any brand)
2-3 cups of Romaine lettuce, torn
1 medium size tomato, cut into four wedges

Wash the Romaine thouroughly to remove any dirt, pat dry with paper towels or use a salad spinner (this works better)
Tear up Romaine into a bowl. Toss the crab meat and shrimp with the lettuce.

In small bowl mix the salad dressing with the cocktail sauce.

Toss the salad with the dressing and garnish with the tomato wedges.

Serves one for a light meal or two for a starter.

I double the recipe and serve it with crusty bread and a glass of white wine for a quick and light summer meal for my DH and I.


2 boneless, skinless chicken breasts, cut into bite-size chunks
1 small onion, cut into large pieces
1 medium sized green pepper, cut into large chunks
1 medium sized tomato, cut into four wedges
1 can Patak's Korma curry sauce (mild curry)
1 teaspoon or so of olive oil

In a large frying pan heat the olive oil over medium heat Add the chicken and cook until there is no pink left. When the chicken is partially cooked, about halfway, add the green pepper. When the pepper is softened add the onion and tomato. Cook until onions are softened.

Add the can of Korma sauce, turn the heat down a little and simmer for about 5 to 10 min, stirring occasionally until the sauce is heated through.

Remove pan from heat and serve the curry over a bed or rice ( I use basmati rice but if I am in a rush I do use minute rice )

Serves 2-3 people or 2 and some leftovers for 1 for lunch the next day.


4 boneless, skinless chicken breasts
2 tablespoons soy sauce
2 tablespoons honey
2 teaspoons sesame seeds
1/4 teaspoon ground ginger

Flatten the chicken breasts by placing them between two sheets of plastic wrap and pounding with a meat mallet or a rolling pin. Set the chicken aside on a plate.

Heat a large nonstick frying pan over medium high heat until hot. Add the sesame seed to the pan and cook for 1-2 minutes until seeds are brown, stirring constantly. Remove seeds from pan and set aside.

In a small bowl combine the sesame seed, honey, soy sauce, and ginger, set aside.

Spray the same frying pan with cooking spray and place over medium-high heat until hot. Add the chicken breasts to the pan and cook for 3 minutes on each side, lightly browning the chicken.
Add the honey-soy sauce mixture to the pan by pouring over the chicken breasts. Cook for 1-2 more minutes, turning the chicken to coat both sides with the sauce.

Serve the chicken with steamed veggies and/or rice and pour the remaining sauce from the pan over the chicken.

Serves 4

This is a nice quick meal as it takes less than 30 minutes to cook :)


03-10-2003, 11:12 AM
blackbird-they DID stop making the Snackwells yogurt altogether. I had wondered that myself a few months ago-and emailed the company. They said it wasn't popular enough to keep producing it. Too bad-it was really great.

03-10-2003, 03:48 PM
Here are some fish recipes that I thought that everyone will enjoy.:D
:chef:Poached Fish Dijon
Milk added to the flavorful poaching liquid keeps white fish snowy white.
1 pound cod or firm lean fish fillets
2 cups water
1/3 cup skim milk
1/2 teaspoon salt
1 lemon,pealed,thinly sliced and seeded
Dijon-dill sauce (below)
If fish fillets are large cut into 4 serving pieces.
Heat water, milk,salt and lemon slices to boiling in 10 inch skillet.Place fish in skillet. Heat to boiling; reduce heat. Simmer uncovered unil fish flakes easily with fork.8 to 10 minutes. Prepare Dijon-dill sauce. Remove fish with slotted spatula; drain. Serve fish with sauce. 4 serving
Dijon-Dill Sauce
2/3 cup skim milk
1 tablespoon dijon mustard
2 teaspoons cornstarch
1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried dill weed
1/8 teaspoon salt
Heat all ingredients to boiling ovr medium heat, stirring constantly. Boil and stir 1 minute.
Per Serving: Cal.140 Protien 21g Carbs.5g Fat 4g Chol.40mg Sodium530mg
:chef:Salsa Fish
1 pound cod,orange roughy or other medium-fat fish fillets(about 1/2 inch thick)
1 cut chopped tomato
1/2 cut chopped green bell pepper
1/4 cup chopped onion
2 tablespoons finely chopped cilantro or parsley
1/4 teaspoon salt
1/4 cup dry white wine or chicken broth
If fish fillets are large, cut into 4 serveing pieces. Spray 10 inch nonstick skillet with nonstick cooking spray. Heat over medium heat. Arrange fish in single layer in skillet. Cook uncovered 4 to 6 minute, turning once, until fish flakes easly with
fork.Remove fish to warm platter; keep warm.
Cook remaining ingredients except wine in skillet over medium heat 3 to 5 minutes, stirring frequently, until bell pepper and onion are crisp-tender. Stir in wine. Heat until hot. Spoon tomato mixture over fish. 4 serving.
Per Serving: Cal.150 protien 24g Carb.6g Fat 2g Chol.40mg Sodium 210mg
:chef:Salmom with Cucumber Sauce
1/2 pound of salmon fillets
1 cup plain nonf-fat yogurt
1 tablespoon all-purpose flour
1 tablespoon chopped fresh or 1 teaspoon dried dill weed
1 teaspoon prepared horseradish
1 cup chopped seeded unpeeled cucumber
1 cup uncooked medium shell (conchiglie) or seashell macaroni
Place salmon fillets in 2-quart saucepan; add enough water to cover. Heat to boiling; reduce heat. Simmer uncovered 6 to 8 minutes or until fich flakes easily with fork. Remove fish with slotted spatula;drain. Remove any skin. Flake fish into bite size pieses; keep warm.
Mix yogurt and flore in same 2 quart saucepan. Stir in dill weed and horseradish. Heat over low heat until hot (do not boil). Stir in cucumber and fish. Cook macaroni as directed on package; drain. Serve sauce over macaroni. Garnish with thinly silced cucumber if desired. 4 serving
Cal,225 Protein17g Carbs.29g Fat4g Chol.20mg Sodium310mg
:chef: Easy Fish and Vegetable Packets.
4 frozen lean fish fillets
1 package (16 ounces)frozen broccoli,cauliflower and carrots
1 tablespoon chopped fresh or 1 teaspoon dried dill weed
1/2 teaspoon salt
1/4 teaspoon pepper
4 tablespoon dry white wine or chicken broth
Heat oven to 450. Place each frozen fish fillet on 12 inch square of aluminum foil. Top each fish fillet with one-fourth of the vegetables; sprinkle with dill weed,salt and pepper. Pour 1 tablespoon wine over each.Fold up sides of foil to make tent; fold top edgesover to seal. Fold in sides, making a packet;fold to seal. Place packets on cookie sheet.Bake about 40 minutes or until vegetables are crisp-tender and fish fish flakes easily with fork. 4 serving
Per Serving: Cal.160 Protein 25g Carbs.7g Fat 2g Chol.40mg Sodium 380mg

03-10-2003, 03:51 PM
Punky-those sound good. I just had some yummy baked fish a few minutes ago. I am the only one in my house who will eat it. They don't know what they are missing!!!

04-27-2003, 09:19 PM
EEEEEEP!!!! :fr:

I was watching the news this morning and they were discussing the latest health report issued by the World Health Organization.

They were saying that sugar intake affects obesity levels (no freakin' kidding!) and blood pressure.

They also said that there are 12 teaspoons of sugar in a 14oz soft drink (non-diet) :yikes: and 9 teaspoons of sugar in a chocolate milkshake! :p

They were also discussing hidden sugars that are in foods and juices-something a lot of doctors, dieticians and diet gurus have been talking about for years-:shrug:, guess it is official now.

04-27-2003, 10:33 PM
Thanks, Punky... those look great! I'm going to try some of them...