(Closed) Quick Low-fat healthy meals for picky eaters

posted 6 years ago in Cooking
Post # 3
Member
3773 posts
Honey bee
  • Wedding: December 1999

I substitute ground turkey in a lot of recipes and you won’t even notice a difference. The same with turkey sausage and brats too.

I love this website and the weight watchers website for good recipes! I also have a cooking light cookbook that we use a lot too.

http://www.hungry-girl.com/

Post # 6
Member
4337 posts
Honey bee
  • Wedding: September 2012

Another site recommendation: http://www.sparkrecipes.com

Great – and provides the nutrition facts for everything.  Also has reviews, which often include good advice for adapting the dish!

 

Post # 7
Member
2550 posts
Sugar bee
  • Wedding: July 2011

Since I was the healthy one, I just substituted where I could and added new foods on his plate.  He thought fish sticks were fish.  This is what I did:

-Turkey meat instead of ground beef. 

-Sandwich thins instead of regular bread.

-Veggies are automatically offered @ every meal.  So we either have corn or broccoli or a salad. 

-Marinades.  I’m not a marinade person but he would put BBQ sauce on my meat I spent hours cooking.  I wanted to string him up.  So I marinade his meat and cook mine plain. 

-Fish Glazed- I found if I did a light pan fry and added a glaze, he enjoyed.  So, I give him fish once a month.

Since I’m the cook, I try to incorporate his taste but he’s going to eat what I make regardless.  I discovered that he’s willing to try if I keep it simple.  I made him pasta salad recently and he loved it.  I was shocked but I realized that it had all the necessary ingredients: Pasta, light salad dressing, chicken, and the veggies he likes. 

It can take a little time but keep trying.  Just keep it simple and tell him that your expanding his horizons:)

Post # 8
Member
3886 posts
Honey bee
  • Wedding: September 2011

Soups are AMAZING for calorie control and for sneaking in veggies to people who hate veggies.  Plus a batch usually leaves enough leftovers for a day or two of lunches. And soup is generally cheap to make, a bit of prep work but once all the veggies are cut, just dump it in a pot and let it go. Stick with clear or bean soups and not cream soups or chowders to keep calories down. Here is one of my favorites— my Mister was initially very anti-bean but I convinced him to try, because beans rock and he’s never had them done properly. Now he is a convert and I make some variation of bean soup every week, usually enough for 2 dinners and 2 lunches so what time I spend chopping today, I regain over the next couple days.

 

3-4 links Italian sausage, raw (sausage really boosts the calories but the big flavor on the soup is worth it, and when split across 6 portions or so, it’s not too bad at all)

1 onion, diced

4 stalks celery, diced

1/2 of a green or red pepper, diced

3 carrots, diced

3 cans Cannellini (white kidney) beans

lots of fresh garlic— the more, the better, I use about 4 TBSP but I’m a garlic freak

1 TSP dried thyme

1 TBSP dried oregano

2 quarts chicken stock (the storebought stuff is fine, but don’t use bullion cubes as they are extremely salty)

Little bit of olive oil

 

 

Chop your veggies and set them aside. Heat up the pan dry (that is the key to preventing foods from sticking and scorching), then add just a bit of olive oil– you really only need enough to barely coat the bottom of the pan.  Reduce heat to medium, add the sausage links, and brown them slowly on both sides. Remove them, dump the veggies in the pan, and stir well.

Let the veggies cook for about 5-7 minutes; you want the onions to start browning a bit, that will add nice color and flavor.  In the mean time, cut the sausage in half lengthwise, then into slices about 3/4 inch thick, it will be messy because it’s still raw in the middle so make sure you use a nice sharp knife and also clean your cutting board with clorox or pop it in the dishwasher after.  Once it’s cut up, dump the sausage back in the pan, give it all a good stir, add the spices, cook for about 2 minutes longer, then add the chicken stock and bring to a boil.

Open the cans of beans and drain then rinse the beans, then add them to the pot, Cut the heat back to medium and let cook for about 45 minutes, longer is better, covered is better. You want the beans to be pretty mushy when done.

 

I worked this out to be about 350 or 400 calories per serving if memory serves me, which is REALLY good for a dinner.  You can also pop in some mushrooms, spinach or really any other veggie you have kicking around.  Once you get the hang of it, you can do a LOT of things with this as a base recipe; change the spices, or change the kind of beans; use bacon instead of sausage; add tomatoes; and so forth.

Post # 9
Member
5148 posts
Bee Keeper
  • Wedding: June 2011

Eating low-fat can actually hinder fat loss. (If the body thinks it isn’t getting enough fat, it stores fat.) You can actually promote weight loss by eating good fats (olive oil, butter, coconut oil).

I would work first on upping the amount of vegetables you’re eating, and cutting back on grain-based carbs. Try replacing some of your servings of grain/bread/pasta with veggies.

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