Flab to Fab Bonus: Recipes!

I've received a few comments/emails about how much people are enjoying my healthy recipes (aww, shucks) and requesting more, and who am I to deny the people what they want, nay, deserve?

So, today I'm going to share a few of my recent favorites for the budget bride with a yen to whittle her waistline. And away we go!

Mushroom Stroganoff (and keep it off!)

• 1 package fettucini-style shirataki noodles, drained
• 1 can condensed, reduced-sodium light cream of mushroom soup
• 1 package mushrooms, sliced (I like crimini or portabello style best)
• 1 tsp olive oil
• 2 diced chicken breasts, or 1 package faux chicken strips (unbreaded).
• Salt, pepper, red pepper to taste
• A few splashes skim milk or unsweetened soymilk
• 1 splash soy sauce

Warm olive oil over medium heat in a skillet. Add chicken and mushrooms, salt and pepper, and cook until browned lightly. Add Shirataki noodles and soy sauce and cook for a moment, to let the noodles absorb the liquid. Then slowly add the cream of mushroom soup. This part is all a matter of taste - how soupy/creamy do you want it? Once you've added enough, splash in a few hits of milk to thin it a bit and let come to a simmer or warm through. Check for seasonings, add red pepper for kick if you like, and enjoy!

You could try this one with beef, or no meat at all. Experiment with adding other vegetables, like spinach or kale, or diced peppers.

Diet Coke Chicken (yes, diet coke.) with CauliMash

• 4 boneless, skinless chicken breasts (or fake chicken breasts or strips)
• 1 can diet coke
• 1 cup ketchup
• 1 sweet onion, sliced thinly
• 1 tsp. olive oil
  
• 1 head cauliflower, or bagged frozen florets
• Butter or butter substitute
• 1/2 c. Soymilk or skim milk
• salt and pepper to taste
• red pepper (optional)

Gently sweat the onions in the oil over low-medium heat, then add chicken and brown for a few minutes. Pour diet coke and ketchup over chicken and onions, turn heat to simmer and cook for 30-45 minutes, stirring occasionally, until chicken is cooked through. Optional: remove chicken and boil sauce for a few minutes to reduce for a thicker topping.

Meanwhile.....
Prep and steam the cauliflower. Make sure its uber-tender, but be careful not to burn it. Add butter, and mash through a ricer, food mill, or just with a fork in a bowl, to desired consistency. You can even puree it in a blender for a smoother mash. Slowly add milk until you reach the desired consistency, season to taste.

Enjoy! The CauliMash is a wonderful substitute for mashed potatoes and packs far less carb punch, but everyone loves this tasty treat. The Diet Coke Chicken can be made with any other diet soda you like - I personally endorse the brands made with Splenda which is more natural than Nutrasweet/Aspartame. For you WW brides, this one has approx. 4 points per serving!

Kitchen-Sink Egg Scramble
This one is great for whatever you have around the house. I'll present it with what we generally have around, but don't be scared - everything goes with eggs!

• 1/2 package mushrooms, sliced
• 3 handfuls fresh spinach, or 1/2 package frozen spinach, drained
• 1/2 can black beans, drained
• 1/2 can diced tomatoes, drained
• 1/2 onion
• 2 wedges laughing cow light swiss cheese
• 5 egg whites, 3 full eggs
• 2 tsp olive oil
• salt, pepper, red pepper and soy sauce to taste

Sautee onion and mushrooms over medium heat, seasoning along the way. Add black beans, tomatoes, spinach, eggs, a splash of soysauce and a dash of red pepper, and reduce heat to low-medium. Stir occassionally. As the eggs begin to set up (about 3/4 done) add the laughing cow cheese in bits. Cook until eggs are set, and enjoy! This one is delish with some orzo-style shirataki mixed in, or in a low-carb tortilla wrap, too!

These are all low-carb, high protein and fiber ways to eat great but still lose weight. They're also easy on the bank account, which is a double-bonus! Speaking of double, I always make double batches of recipes to take with for lunch or defrost for a quick meal-on-the-go. Make sure to pre-package them into smaller serving containers to control portion size and save some time on your way out the door.

Again, my mantra is EXPERIMENT. These are all flexible dishes. You could add vegetables anywhere, or change up the meat, try it with noodles, do what you like! So be brave.... and report back, so I know what you like :)

For other great, healthy recipes you must visit hungry-girl.com - a great source of inspiration and resource for other diet tricks.

Now go forth, and cook! What are your favorite healthy recipes?