If you are overweight or you really care about maintaining your weight rigorously, you need to follow a well-balanced diet chart. To make a well-balanced diet, you should put a little effort on selecting good recipes that assure you not consuming extra calories in your body. In simple terms, weight loss recipes provide you a healthy fat-free cholesterol-free diet. Let us prepare a simple but delicious healthy recipe for your weight less diet. After finishing this article, you will understand that compromising with fat and cholesterol; you need not really compromise with flavor.

Appetizer

Appetizer refers to the selection of food or drink that enhances the appetite by stimulating it. In simple words, appetite is used to enhance your sense of hunger. There are plenty of weight loss recipes suggested by renowned cook and dietitian around the world. Here, we are discussing a simple recipe called crispy potato skins which is 100 percent fat-free and cholesterol-free. To prepare crispy potato skins, you need 2 medium-sized russet potatoes, butter-flavored cooking spray, 1 tbsp crushed fresh rosemary and ¼ tsp freshly ground black pepper. Before you start cooking, you need to preheat the oven at 375°F.

Now you wash these potatoes and prick them using a fork. Place the pierced potatoes in the oven and bake them until the peels become crispy and crunchy. You need to put the potatoes for at least one hour. Now you need to cut the potatoes into halves and scrape out the inside pulp. Leave approximately 1/8 inches pulp with the skins around and keep the pulp for other uses. Now spray the skins with butter-flavored cooking spray. Mix the rosemary and pepper with it and place it to oven once again for another 5 to 10 minutes. It is now ready to serve.

Soup

There is a wide range of weight loss recipes which promise you to feed less fat or less cholesterol, however, pumpkin soup is the one which contains very less amount of cholesterol and a real non-significant amount of fat in it. Here is how to prepare it exclusively for you. To make a one standard soup bowl, you need 1 cup of pure drinking water, 1 finely sliced fresh onion, 1 finely sliced green onion, 1 can of pumpkin puree, 1 cup of vegetable broth, ½ tsp cinnamon, ¼ tsp ground nutmeg, 1 cup of fat-free milk, and 1/8 tsp freshly ground black pepper. Now take a large saucepan and pour ¼ cup of water into it. Mix onion slices in the water and put it to boil until it becomes tender. Be little cautious, drying out of onions is not at all intended. Now add pumpkin puree, vegetable broth, cinnamon, nutmeg and remaining water into the saucepan. Put it in light heat and boil for around 5 minutes. Now add the milk and stir it thoroughly. Cook it to heat. Now garnish it using pepper and green onion and serve it hot. For one serving of this soup, you will get only 1mg of cholesterol and less than 1 gm of total fat. Quite obviously, you can note it down as one of the weight loss recipes.

Meal

Surprisingly, there are so many people around the world who do even fasting so that they can possibly avoid gaining extra fats or cholesterol, but there are so many delicious weight loss recipes around designed with the same purpose. Here is a recipe called broiled white sea bass which is a low-fat low-sodium cooking. You can have it with a bed of sautéed spinach. This is high in vitamin A, iron, calcium, folate, and riboflavin. To make it, you need two White Sea bass fillets of 4 inches each, 1 tsp of minced garlic, 1 tbsp of lemon juice, ¼ tsp salt-free herbed seasoning mix and ground black pepper according to your own preference.

First, you need to preheat the broiler by positioning the rack 4 inches apart from the heat source. Now apply cooking spray on the baking pan and put the fillets into the pan. Then sprinkle the lemon juice on the fillets. Now delicately add garlic, herbed seasoning mix and pepper as well. Broil it for 8 to 10 minutes till it becomes tender and serve hot.

Now, if you take these three weight loss recipes in one of your daily diet, you will consume less than 100mg of cholesterol and less than 5g of fat in total. Isn’t it really a weight loss diet?

By Dr John Anne

Weight Loss Recipes: Spicy Chicken Cacciatore

Ingredients:

2 chicken breast halves, boneless and skinless

1/2 teaspoon salt

pepper to taste

1 red onion, chopped

6 garlic cloves, minced

1 tablespoon capers

2 tablespoons fresh basil or 2 tablespoons dried basil

1/2 teaspoon dried red chilli flakes

400g (14 ounce) can chopped tomatoes

2 red bell peppers, chopped

Directions:

1. Season chicken with salt and pepper.

2. Spray a large skillet with pan spray and brown chicken over medium heat, 3 minutes on each side.

3. Transfer chicken to a plate and set aside.

4. Add remaining ingredients to skillet and simmer for 10 minutes.

5. Return chicken and juices to skillet, spoon sauce over chicken.

6. Cover and simmer for an additional 7 minutes or until chicken is tender and cooked through.

Nutritional Analysis Per Serving:

Calories: 242

Protein: 30 grams

Fat: 3.5 grams

Carbohydrates: 24 grams

Weight Loss Recipes: Crustless Quiche
Ingredients

4 eggs

1 cup (250ml) skim milk

1 cup (250g) full-cream natural yoghurt

2 tablespoons wholemeal flour

1 cup (250g) ricotta cheese

½ cup (50g) chopped spring onions

120g (4oz) mushrooms, sliced

1 medium tomato, diced

oil

330g (12oz) can asparagus, drained

This quiche makes it own crust. It is quick and easy to make, and is delicious hot or cold served with crusty bread and a green salad.

Directions

1. Beat together eggs, milk, yoghurt and flour.

2. Add cheese, spring onions, mushrooms and tomato.

3. Pour into a lightly oiled flan dish.

4. Arrange asparagus on top.

5. Bake in a preheated 180C (350F) oven for 30-35 minutes or until quiche is set and lightly browned.

Nutrition Per Serve

274 cal, CHO 15g, protein 23g, fat 14g.

By Kim Beardsmore

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