As the last thread has become very long, I'm starting #3.

So, today

Pasta casserole:
Serves 4, low-fat, low cal
takes 20 min to prepare
Looks nice, you can serve this to any kind of in-law without fear

You need:
1 lb (1/2 kilo) penne
1 large onion
2 red peppers
1/2 lb (250 gr) lean smoked meat (or turkey)
1 can of chopped tomatoes
1-2 tbs olive oil

seasoning cubes, paprika powder (1 tbs), pepper
low-fat melting cheese, 2 tbs per person

How to make:
Boil the pasta in a lot of water without oil (15 min).
Meanwhile, sautee the onion and the pepper until soft, add seasonings, meat, and tomatoes (15 min) to make a sauce.
meanwhile, put the grill on so it's hot.
When pasta and sauce are ready, first put the hot penne in an oven dish, pour the sauce over it, and top with the cheese.
Let brown for 5 minutes under grill.

Eat with a fresh green salad

Basic oven fish recipe for your favorite fish

High protein, low fat, high in 0-3 oils and fatty acids, low cal
recipe for 4 persons
If you are following a low carb-diet, leave out the potatoes.
takes 30 min

you need:

2 lb (1 kg) fresh (filleted) fish like cod
1 onion, chopped
1 clove garlick, mashed
6 medium potatoes, cooked almost done, diced
1 can chopped tomatoes
2 tbs olive oil
1/2 cup white wine (optional)

salt, pepper, oregano


how to:
make a basic tomatoe sauce, frying the onion, garlick, and seasonings in a non-stick skillet, after a few minutes adding the chopped tomatoes and the almost done boiled potatoes. Let boil for 10 minutes. Add water if necessary.
In the meantime, preheat the oven at medium-high temp.
Put the fillets in an oven dish, cover with the sauce and bake for about 20 minutes until done. When the potatoes are done, so's the rest. There must be about 1/2 lb or more sauce left

Serve with green salad.



bon appetit!

Basic spinach (not creamed)
serves 2-3
Sidedish
low fat, chol-free, very low cal
takes 10 min

You need:
1 packet of frozen chopped spinach (1 lb) or 1 lb fresh cooked spinach
1 clove garlick
1 red pepper
1 onion (chopped)
bit of dill (optional)
1 tbs olive oil or butter

salt to taste

Sautee the onion in the oil/butter until soft (4 min). Add rest of ingredients (after defrosting spinach) and let slowly cook for another 6 min or so.

Serve with mash

Fast, low-fat, low-cal
For 4 persons
takes about 25 min.
side dish

10 oz frozen peas
1 1/2 cup rice (dry)
1 large onion, chopped
1 carrot, chopped
1 tbs olive oil or butter
dill

salt, pepper to taste
1 tbs parmezan (grated) to serve

fry the onion, carrot, and seasonings in a pan with the oil or butter. After 5 min, add peas until thawed. Add 1 1/2 cup rice and 3 same cups water. Let come to the boil.
Let simmer slowly for 15 min until water has been taken up and rice is done.

serve with grilled chicken or just a salad.

OK, OK, I'll admit it, I pinched and rewrote this one from the Chef at WorldWideRecipes. So, Thanks, Chef!

I adapted it for us dieters (basically got the fat % down to about 1/10 of what it was, and it's really a very nice pasta alternative you can serve to guests, too.

For 4 persons
takes about 20 min to make


1 Tbs (15 ml) butter or oil
The grated peel and juice of 1 lemon
2 Tbs (30 ml) chopped fresh herbs such as parsley, sage,
chives, thyme, or tarragon
2/3 cup (160 ml) 10% fat light cream, or cottage cheese (processed so as to be of creamy consistency), or light sour cream
Salt and freshly ground pepper to taste
1 lb (450 g) (egg) noodles, cooked according to package
directions
Freshly grated Parmesan cheese for garnish

Combine the butter, lemon peel, herbs, cream, salt, and pepper in a saucepan large enough to hold the cooked noodles and bring to a boil over moderate heat. Remove from the heat and stir in the lemon juice.
Toss the cooked noodles in the sauce and serve immediately sprinkled with Parmesan cheese. Serves 4 to 6.

I think this goes very nicely with grilled chicken (breasts)

WW has a new 15 min, 5 ingredient cookbook out! Yay!!!

Send it through the grapevine!!!This is the link:
http://www.ww5ingredient15minute.com...sku=4268510144

Here is a test drive...With Thank you's of all of us to WW

Working time 9 min, freezing time 2 hrs

3/4 cup nutlike cereal nuggets (such as grape-nuts, divided
2 Cups chocolate low-fat ice-cream
1 (2.1 ounce) package chocolate sugar-free instant pudding mix
1/4 cup creamy peanut butter
1 cup frozen fat-free whipped topping thawed

Sprinkle 1/2 cup cereal nuggets evenly in bottom of an 8-inch round cake pan. Combine remaining 1/4 cup cereal nuggets, ice cream, pudding mix and peanut butter in a large bowl, stir until mixture is well blended, fold in whipped topping. Spoon ice cream mixture into prepared pan spreading gently with a spatula. Cover and freeze for 2 hours until firm. Let stand at room temp for 15 min. before serving.

8 servings, WW points 4, exch: 2 starches, 1 fat

Per serving Cal 177 (25% from fat), fat 5.0 gr, protein 5 g Carbs 28 g, fiber 2 g

Dessert

Low-fat, low-cal, low-chol
serves 4
Prep time: 15 min
Cool in fridge

You need:
1 Pear, 1 Apple, 1 Banana, 4 plums, 1 cup strawberries or other fruit that's in season
Juice of 1 lemon, 1 teaspoon honey per person, cinnamon
4 small bowls of custard prepared with: 0% milk, sweetener in stead of sugar, custard in quantities as described on the packet for 4 persons.
fat free whipped topping (optional)

Slice the fruit in small pieces and stir in a bowl with the lemon juice, honey and cinnamon.
Divide between the 4 bowls.
Top with the whipping (optional)

This is a Dutch dish that's eaten very often. It's a very nice savoury dish that goes with practically anything, and it lookes nice when served to table, too.

for 4 persons
low cal
Time to prepare: 10 min
Baking time about 45 min

You need:
3 lb's potatoes, peeled and sliced in 1/2 inch ( 1 cm) slices
3 onions, or spring onions
1 green pepper
100 gr smoked lean ham
about 1 litre = 2 lb skim milk
Any kind of (low fat) Cheese to sprinkle on top, about 100 gr (1/2 cup)

Salt and pepper to taste

sautee the onions in a non-stick skillet in some milk until onions are soft and milk has almost evaporated (about 10 min).
Put all ingredients in an oven dish in layers and cover with milk so that potatoes are just covered.Put all the ingredients except the cheese in a preheated medium warm oven (175-225 Celsius), until milk has evaporated to about 1/3 (about 1/2 hour). then top with cheese and let top brown for about 10 minutes more.

Bon appetit!

Most of us eat spinach cooked or from frozen, but it's really as good as lettuce in salads.
This salad you can eat as a meal, for lunch or dinner. It's high in iron and fibre, and has a slightly sweet taste.

Time to make:
10 minutes
low cal, high fiber, complete meal
recipe for 2 persons (adaptable)
cals for 2 persons with ingredients as below: about 600 total (300 apiece)


Ingredients:

300 gr (10 oz) fresh spinach, washed and dried
100 gr sweetcorn kernels (3-4 oz)
150 gr (5 oz) lean leftover chicken, smoked or grilled without skin
1 tomato in little pieces
100 gr chickpeas (canned)
1 red pepper in small strips
1 coffeespoon olive oil
balsamico vinegar to taste

fresh dill, salt and pepper to taste

Mix and let stand for 5 minutes. Eat

Perfect for:
High protein, low cal, low-carb, low fat
Very Simple
recipe for 4 persons
Cooking time about 20 min, preparation 5 min starting the night before or at least 1 hr before cooking

you need:
4 chicken breasts in bite size pieces
4 sticks to stick each breast on (if wood, soak in water so they don't char)
in a bowl mix well:
3 tbs soy sauce, juice of 1/2 lemon, 1 finely chopped red pepper, 1/2 tbs sugar, 1/2 teaspoon ginger powder, salt to taste, 1 tbs (sesame or olive) oil.
Let the chicken chunks stand for at least 1 hour in this mixture, mixing now and then.
Stick the pieces on the sticks and put under grill. Turn regularly (every 5 min), total about 20 min.

serve with tomato salad and pita bread

My favorite, simple and tasty
About 80 cals, of which about 25 from the olive oil

per person you need:
1 large tomato
some finely chopped spring onion
1/2 tbs olive oil
balsamico vinegar
salt and pepper to taste

mix everything together and let stand for 5 minutes until juices blend.
Eat with brown bread.

Very low cal, very filling
About 65 cal per person
5 minutes to prepare

for two persons you need:
1 cucumber, in very thin slices (like chips)
1 tbs olive oil
fresh dill, chopped
1/2 tbs chives choppes very finely (can be omitted)
1 tbs balsamico vinegar
1 teaspoon sugar
Salt & pepper to taste

mix everything and let stand for 5 min

You can even eat the whole recipe yourself, it then has about 130 cals (still very little)

Do you LOVE gravy but you know that it's going to ruin your diet if you eat the same fatty gravy the family does?

Use this trick:
When the meat you're cooking is ready, pour the juices in a bowl and put into fridge or freezer for a while. The fat will congeal on top. Just take the fat off the top before you make the gravy. (You'll be amazed at how much fat it actually is).

Exotic fast beef stir fry

recipe for 4 persons
low fat, high protein, low carb
needs about 20 minutes

1 lb beef in small pieces
1 medium onion, chopped
1 clove garlick, mashed
2 celery stalks (about 12 oz) 350 gr
1/2 pound fresh string beans
4 medium carrots, sliced thinly
3 sweet red peppers
1 hot red pepper (optional), chopped

for the sauce
3 tbs soy sauce
2 tbs peanut butter
1/2 cup skim milk

How to make:
In a non-stick skilet, sautee the onions, garlick and the pepper without oil for a few minutes until onion is glazed. Add the beef, turn to high, cook until beef is done (about 7 minutes), add the rest of the vegetables and the soy sauce and stir-fry for another 7 minutes until vegetables are done but still a bit crisp. Keep stirring regularly.
In another pan, warm the milk and dilute the peanut butter in the milk, then add the mixture to the non-stick skillet and cook for about 2 minutes more until sauce thickens slightly and gets creamy, if too thick add some more milk.

(eat with boiled rice)

low-cal, low chol, no sugar added
(70 kcal per apple is all)

ingredients for 4-8 persons:
8 sweet apples, cored
cinnamon powder
2-3 tbs water

Put the cored apples in a baking dish in a medium hot oven and bake for about 25 minutes until soft and with their own juice as a syrup. serve with fat-free whip cream.