Low fat, low cost, low maintenance cooking?

Question

I am trying to stick to a budget yet I want to cook low fat, yummy and easy to cook and prepare meals for myself.... breakfast lunch (packed lunch) and dinner. Does anyone have any suggestions?

Answer 1

Fresh or Steamed veggies. Any kind. Gets you all of the above. Fresh fruits. Cereal for grains, hot or cold.
Chicken breast ot fish. Lots of water.
Jello is good too.

Answer 2

Whole wheat pasta with different sauces
Stir-fry veggies (buy frozen store brand)

Answer 3

beans on brown toast mmmm with a slice of low fat cheese!! no butter!!

Answer 4

I have tons of recipes.... email for more [e-mail]


Shrimp and Linguine


¾ lb uncooked shell-on medium shrimp (about 20-30), peeled, de-veined and tails removed
¾ cup coarsely chopped carrots (2 medium)
2 large plum tomatoes, seeded and diced
¼ cup sliced green onions with tops
1/3 cup (1 ½ oz) grated fresh parmesan cheese
8 oz uncooked linguine
1 teaspoon olive oil
2 garlic cloves, pressed
¾ cup reduced fat sour cream
½ cup fat free evaporated milk
¼ cup snipped fresh basil leaves
½ teaspoon salt
¼ teaspoon, coarsely ground black pepper
Additional grated fresh Parmesan cheese (optional)

1.Peel and de-vein shrimp; remove tails. Coarsely chop carrots using Food Chopper. Dice tomatoes and slice green onions using Chef’s Knife. Grate parmesan cheese using Deluxe Cheese Grater.

2.Cook pasta according to package directions in Professional (4 qt.) Casserole; drain. Return pasta to casserole; cover and keep warm.


3.Meanwhile, heat oil in Large (10 in.) Saute Pan. Add shrimp, carrots, and garlic pressed with Garlic Press. Cook and stir over medium heat 3-4 minutes or just until shrimp turns pink; remove from skillet and keep warm.

4.Gently heat sour cream and evaporated milk in same skillet over low hear whisking with Nylon Spiral Whisk. (Do not boil.) Stir in Parmesan cheese. Add shrimp mixture, tomatoes, green onions, basil, salt and black pepper; mix gently. Pour shrimp and vegetable mixture over pasta; toss gently to coat. Serve with additional Parmesan cheese, if desired.

Yield 4 servings

Calories 300 (23% from fat) Total Fat 8g, Saturated fat 3.5g, Cholesterol 105mg, Carbohydrate 37g, Protein 22g, Sodium 220mg, Fiber 2g

Diabetic exchanges per serving: 2 starch, 2 low-fat meat, 1 vegetable (2 carb)

Vegetarian Black Bean Burgers
1 can (15oz) black beans, drained, rinsed and mashed
¼ cup finely chopped onion
1⁄3 cup whole kernel corn
¼ cup think and chunky salsa
1 garlic clove, pressed
2 Tbsp fresh snipped cilantro or parsley
¼ tsp salt
1⁄8 tsp ground black pepper
½ cup unseasoned dry bread crumbs
2 egg whites, lightly beaten
4 whole wheat hamburger buns
Optional toppings: reduced fat sour cream, salsa and lettuce leaves
1.Mash beans in Classic Batter Bowl using Nylon Masher. Finely chop onion with Food Chopper. Add onion, corn, salsa, garlic pressed with Garlic Press, cilantro, salt and pepper to beans; Mix well. Add bread crumbs and egg whites to bean mixture, mix well. Form into four round patties, about ½” thick.
2.Heat family skillet over medium heat until hot. Lightly spray with nonstick cooking spray; cook patties 6-8 minutes or until lightly browned, turning once with Nylon Turner.
3.Place burgers on buns; serve with toppings, if desired.
Nutrients Per Serving: 280 (11% from fat), Total Fat 3.5g, Saturated Fat 0g, Cholesterol 0g, Carbohydrate 49g, Protien 12g, Sodium 810mg, Fiber 6g

Diabetic Exchanges per serving: 3 starch, 1 vegetable (3 carbs)

Greek Lemon Chicken Soup

2 cups chopped cooked chicken
2 medium carrots coarsely chopped
½ cup chopped onion
1-2 lemons
2 TBSP snipped fresh parsley
1 garlic clove pressed
1 can (10 ¾ ounces ) 98% fat-free cream of chic. soup
3 cans (14 ½ ounces each) 100% fat-free Chicken broth
¼ teaspoon of pepper
2⁄3 cup uncooked long grain white rice

1. Chop chicken, onion and carrots using Food Chopper. Zest 1 tsp. of lemon using Lemon Zester/Scorer. Finely snip zest using shears. Juice lemons using citrus press or juicer to make ¼ cup. Snip parsley using shears; set aside.

2. Heat Executive 4 qt Casserole over medium heat until hot. Lightly spray with nonstick oil. Add carrots onion and garlic pressed with Garlic Press; cook and stir for 2 minutes.
Stir in chicken and lemon zest, juice, soup, chicken broth and black pepper, bring to a boil. Stir in rice; reduce heat. Cover and simmer over low heat for 15-20 minutes or until rice is tender. Remove from heat; stir parsley into soup just before serving.

Nutrients per serving (1 1/3 cups) Calories 230 (18% from fat), Total fat 4.5g, Saturated fat 1.5g, Cholesterol 45 mg, Carbohydrate 26g, Protein 19g, Sodium 670, fiber less than 1g.

To reduce sodium use reduced sodium soups.
Diabetic exchanges per serving 1 ½ starch, 1 ½ low fat meat, 1 vegetable (1 ½ carb)


I have to search for my breakfast & lunch for you but here's a start.