3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Food > Food Talk And Fabulous Finds

Food Talk And Fabulous Finds Recipes, Healthy Cooking, and General Food Topics

High Fibre/low Fat Recipe

Thread Tools
Old 03-28-2007, 12:23 AM   #1
Junior Member
plump's Avatar
Join Date: Mar 2007
Location: Canada
Posts: 3

S/C/G: 162/162/130

Height: 5' 1"

Default High Fibre/low Fat Recipe

I'm new here and would like to try a hf/lf meal plan. So far I've got my breakfast worked out, my lunches pretty much under way, but need some recipes for my dinner meal. Anyone want to share some hf/lf tasty dinner meal recipes?
I did broil some potatoe skins tonight with fresh mushrooms in them. Covered them with the slightest slilce of provolone. Yummm!
plump is offline   Reply With Quote
Old 03-28-2007, 01:14 AM   #2
Moderating Mama
mandalinn82's Avatar
Join Date: Dec 2005
Location: Woodland, CA
Posts: 11,938

S/C/G: 295/200/175

Height: 5' 8"


I just made the most amazing pasta for dinner tonight...based roughly off the chicken giardino at the Olive Garden. Also, my magical white bean and sausage soup is both high fiber and low fat (search the forums for "magic white bean" and you'll find it!)

Makes 4 servings
4 cups broccoli florettes
3 large bell peppers, cut into strips
3 zucchini, cut into discs
2 cloves garlic, minced
Juice and zest of 1 lemon
2 cups chicken broth, divided
2 tbsp light margarine (transfat free if you can find it)
2 tbsp whole wheat flour
2 tbsp fat free half and half (optional)

8 oz whole wheat penne
1 lb chicken breast, cut in 1" dice
Dried Thyme
Dried Rosemary
1 tsp black pepper
salt to taste
Cooking spray

In a small bowl, combine 1 1/2 cups of chicken broth, juice and zest of lemon, three pinches dried thyme, 1 pinch dried rosemary, ground pepper, and a pinch of salt. Whisk to combine.

Salt and pepper chicken breast. In a large saute pan coated with cooking spray, cook the chicken breast chunks until they are cooked through, then remove to a small bowl. Respray pan as necessary, and add broccoli, bell pepper, zucchini, and garlic. Add remaining 1/2 cup of chicken stock to the pan, cover, and reduce heat to a simmer. Allow veggies to steam until crisp-tender.

Cook pasta according to package directions.

Meanwhile, in a small saucepan, melt the 2 tbsp of light margarine. When it is melted, whisk in the flour and cook on low heat for 1-2 minutes, until flour is no longer raw. Whisk in about half of the lemon/chicken broth mixture and raise heat to medium, whisking constantly until all lumps are disolved. As the sauce thickens, add additional lemon/chicken broth mixture slowly. Bring to a simmer. Just before you are ready to add this to the pasta, whisk in 2 tbsp of fat free half and half.

Return the chicken breast to the pan with the vegetables and toss to heat through. Drain the pasta and return to the large pasta pot. Pour sauce onto pasta, and add vegetables/chicken to the mixture. Toss well to combine and serve.

Total: 404
Fat: 7 63 16%
Sat: 1 13 3%
Poly: 2 17 4%
Mono: 2 19 5%
Carbs: 60 189 49%
Fiber: 13 0 0%
Protein: 33 133 35%
Alcohol: 0 0 0%

7 g of fat, only 1 saturated, and 13 g of fiber.
Goal Met - 10/28/07 - My Progress Picture Collage - My Goal Story - Where Have I Been?

No matter how slow you go, you're still lapping everyone on the couch!

Maintained Oct 2007-Sept 2011, then got pregnant. Our baby boy was born in May, 2012...now to lose the baby weight!!
mandalinn82 is offline   Reply With Quote
Old 03-30-2007, 10:12 AM   #3
Senior Member
friendlykat4u's Avatar
Join Date: Apr 2006
Location: RI
Posts: 429

Height: 5'8"


Try using beans, high protein, high fiber, low fat.

You can make vegetarian chili with tons of veggies in it. You can make burritos with FF refried beans, all kinds of veggies, and whole wheat wraps. I like using low carb wheat wraps. top with salsa, sprinkle low fat cheese, bake until cheese melts, really good!

If you like chickpeas you can make a lot of things with them also. Salads, dips, stews.

Hope that gives you some ideas.
friendlykat4u is offline   Reply With Quote
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off

Similar Threads
Thread Thread Starter Forum Replies Last Post
Hungry, need your opinion/advice alyssamichelle Calorie Counters 14 11-02-2009 10:36 PM
Recipes for Fudge, candy & other treats lifetimer Desserts 28 02-19-2006 05:52 PM
~~Thru Thick and Thin~~ #129 Skeeter2 Weight Loss Support 28 01-16-2002 06:34 AM

All times are GMT -4. The time now is 06:57 PM.

Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2015, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2