MEX U CAN TACOS

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Mex U CAN TACOS

Serves 6

INGREDIENTS:
"Skinny creme salsa":
1/2 cup salsa
1/4 cup 0% fat Greek yogurt
2 Tbsp low fat mayonnaise
Herb purée :
2 cups Italian parsley or cilantro
1 Tbsp olive oil
Zest of one lemon + 1 tsp of the juice
1 Tbsp  fat free ricotta
Salt and pepper to taste
MEX U CAN GOURMET GOODNESS:
Non stick cooking spray
1 lb. skinless chicken breast (tofu,fish,or lean steak may be substituted)
1 med lime
1/2 packet of taco seasoning
1 package baby kale
1 package mixed greens
1/2 cup corn (canned is fine)
1/2 cup cooked barley, brown rice,
 quinoa or millet
12 soft or hard taco mini bowls or taco shells (you may want to mix them up)
DIRECTIONS:
Whisk together the salsa, yogurt and mayonnaise. Set aside or in fridge.
In a food processor pulse together the parsley or cilantro (use a mix of both if you like)
With the oil, lemon, ricotta, salt and pepper. Set aside as above.
Pan sauté chicken breasts in a skillet using non stick cooking spray
Prepare the barley, rice, quinoa or millet according to package instructions
When the chicken is done, dice it and add the above grain choice, corn, taco seasoning, and the juice of the lime.Mix together well
Combine the kale and greens with the "skinny creme salsa"
Fill each shell (2 per person) with the greens, top with the chicken mixture, and a dollop of Herb purée
Divide up any remaining greens and serve along side.
Feel free to use extra salsa and crushed red pepper if you like! Also for 25 extra calories you may add a Teaspoon of shredded fat free Mozzarella to each taco. OLE!

TRUFFLE "YOU CAN GOLD " AND SWEET FAUX POTATO FRENCH FRIES

INGREDIENTS

1 bag of carrots

1 bag of parsnips

Kosher salt

1 Tbsp. of Truffle oil or Truffle salt (sprinkle to taste)

Pepper or chili flakes (optional)

INSTRUCTIONS

Pre heat oven to 425 degrees

Slice carrots and parsnips into approx 1/8 inch "fries"

Spray a cookie sheet with non-stick olive oil spray 

Place the veggies on the cookie sheet

Spray the "fries" (on the top of them) with some of the olive oil spray

Sprinkle with Kosher salt, and chili or black pepper (if you like it HOT) 

Bake for approx. 30 minutes or until some of the "fries" are golden brown 

Remove and toss with 1 Tbsp. of truffle oil

or (even more figure friendly) 1 Tbsp. of truffle salt

Want to go a little crazy?

Add a 1/4 teaspoon truffle oil to 1/2 cup ketchup for your guests to indulge in.

Who knew fries could taste so good when they are filled with FIBER, ANTIOXIDANTS, AND ANTI-INFLAMMATORY properties........  HEART HEALTHY CAN BE SO YUMMY!

Yummylicious Low-Calorie Dark Chocolate Croissant Under 120 Calories

INGREDIENTS

1 package of LOW-FAT crescent roll dough(i.e Pillsbury)

1 package of dark chocolate mini morsels 

INSTRUCTIONS

Pre-heat oven to 350 degrees

Separate crescent dough into 8 triangles

Count out 10 mini morsels of chocolate for each roll and scatter among the triangle so that the chocolate will melt evenly 

Roll from the widest part to the "point" to create the crescent shape

If you'd like, you may place 1 or 2 morsels on the outer surface for decoration

Bake according to package instructions

Enjoy with a cup of coffee for a heart-healthy indulgence!

 

 

 

Apple Crisp With Vanilla Frozen Yogurt

This 150 calorie "Apple Crisp With Vanilla Froyo" is a yummilicious dessert that gives you the best of both worlds. You get the sweet taste of indulgence that does NOT indulge your waistline. 

Contact the Fairy Food Mother for the full recipe. 

Wild For Wild Salmon

Wild for Wild salmon! Simply oven poached in white wine with Faux fried scallions ...... Can you say omega -3 fatty acid is not the only benefit of salmon. THE FAIRY FOOD MOTHER found that several studies have looked at the bio active protein molecules (peptides) in salmon. They may provide support for joint cartilage, insulin effectiveness, and reduce digestive tract inflammation.... Who knew? 

 #healthycooking#gourmetweigh #fairyfoodmother #healthylicious

HAIL TO KALE!

The Fairy Food Mother says... Kale has a tremendous amount of fiber and nutrients. Great for not only digestion but keeping you satisfied and less hungry! 1 cup of kale and you're good to "go" literally!

Contact the Fairy Food Mother for the recipe for these delicious low calorie "Hail to Kale Paninis".

Are All foods labeled "FAT FREE" good for me in terms of weight management?

The Fairy Food Mother says....NO! Fat Free can still be high in calories  and low in nutrients, such as fat free puddings, cookies and other desserts. Choose fruits, yogurt, veggies and whole grain products instead. The Gourmet Weigh would be happy to create desserts for you that do not replace sugar for fat. 

The question driving everyone "COCONUTS"

Coconut oil – bad for LDL cholesterol! 
 

Can I have coconut oil?

Long-chain saturated fatty acids, like the ones that make up most of the saturated fat in coconut, palm kernel, and palm oils (known as tropical oils), do in fact raise LDL cholesterol considerably. These saturated fats are called palmitic, myristic, and lauric acids. They also make up most of the saturated fatty acids in meat, poultry, and dairy fats like milk, butter, and cheese. SOOOOOO The Fairy Food Mother  suggests if you have elevated LDL (the bad cholesterol).....STAY AWAY FROM THIS FAT!!!!!!!! #keepyourarteriesclean.

Tuna Tartar

1/2 pound sushi grade ahi tuna steak 
Zest of one large lemon + the juice of 1/2 the lemon
1/4 tsp Worcestershire 
1/4 tsp Dijon mustard
1/2 3oz jar of capers
1 1/2 tsp olive oil
3Tbsp 0% fat free GREEK yogurt
Two Tbsp fresh chopped dill
2tsp pine nuts (optional)
Salt and pepper to taste
Pre heat oven to 400 degrees
Drain capers and place on lined cookie sheet with non stick sprayed parchment paper
Bake capers until crispy 5-7 min depending on your oven but let them get dry and crispy
Finely dice tuna, add the olive oil, 1/2 of the zest, 1 tsp of the pine nuts, and 1 tbsp of the dill, Worcestershire , and Dijon. Combine well, add salt and pepper to taste. In a separate bowl combine the lemon juice (a little at a time) to the yogurt, the second Tbsp of dill ,   and again salt and pepper to taste (you can add a splash of tabasco) if you like.
Mix well. 
Place tuna in a ring mold
Then spread the dill yogurt on top add layer of the crispy capers and the second tsp of pine nuts with the rest of the lemon zest! 
**Tasty tip**
(pine nuts are added calories you may want to do without)
Serve on your favorite cracker or on rounds of cucumber. #verylowcalorie

Turkey "Tetraskinni"

NOT SO GUILTY Pleasure
Here is a great recipe for leftover turkey:

2 oz (dry) Fetuccinni Pasta
2 bags Shirataki Fetuccinni style noodles
1 cup swanson 99% fat free chicken broth
1/2 cup evaporated milk
4 oz marsala wine
8 oz leftover turkey breast shredded or cubed
2 med stalks celery diced
1 small onion diced
1 ten oz. package frozen chopped spinach or broccoli florets
(Alternative Veggies: 1/2 cup diced carrots and 1/2 cup frozen or fresh peas)
1/4 cup whole wheat flour
1/4 cup panko flakes
6 tablespoons grated parmesan cheese (optional)
1tsp. Kosher Salt
1/2 tsp. black pepper
1tsp chopped garlic
1/2 Tsp Dry oregano
Non Stick cooking Spray

Pre heat the oven to 350 degrees. Prepare pasta according to package directions. Drain, Rinse and dry the shirataki. Defrost the spinach or broccoli to the alternative, carrots and peas. Combine with the Pasta and Shirataki, set said. (If you used spinach, drain well).

Coat a non stick skillet with the cooking spray and sauce the onion and celery until translucent. Add the chicken broth and milk. Bring to a boil, and reduce heat to a simmer. Next whisk in the flour and add the salt and pepper, garlic, oregano and turkey. Raise heat to medium temperature, stirring frequently allow to thicken. Place pasta/vegetable combination in a well sprayed 9x13 baking dish. Pour the contents in the skillet over the pasta. Gently toss together, and add the Marsala wine. Sprinkle the top with the panko flakes. Place in the over for 1 hour. Remove from over and let rest for 5-10 minutes before serving. Sprinkle each serving with a tbsp. of parmesan if desired.

Calories per serving: 256

If you add the parmesan: 281 

Enjoy!

Mushroom Risotto

1 cup uncooked brown rice
4 cups fat free chicken or vegetable broth
4 shallots finely chopped or 1 medium yellow onion
1 tbsp. chopped garlic
1 tsp. Herbs de Provence
1/2 cup white wine
1/4 cup fresh chopped parsley
8 tsp. Grated parmesan cheese
salt and pepper to taste

In a 2 quart covered sauce pan, heat 3 of the 4 cups of broth. Cover and keep on low heat in a non-stick skillet sprayed with olive oil spray. Sauté onions until translucent, using small amounts of remaining broth as needed, to moisten bottom of pan. Add garlic. Herbs de Provence and 3 tbsp. of broth. Onions should begin to turn golden.

Pour the ride into the skillet with remainder of broth from first cup, along with the wine. Continue stirring and allow liquid to absorb. Add next full cup. Allow liquid to absorb. Repeat with the third cup; then with the fourth. 

When rice looks "creamy" add parsley. Stir, remove from heat and Cover. Plate as son as possible and sprinkle each serving with 1/4 tsp. grated parmesan cheese.

Calories per 1/4 cup serving: 130

Note: Stirring is KEY. Stir! Stir!! Stir!!!

Enjoy!

Honey Glazed, Lemon Grass Lime Salmon with Wilted Spinach and Israeli Couscous

1/2 cup (cooked) Israeli Couscous (prepare according to package directions)
12 cups Raw Spinach
1 Lb Salmon filet (Divided into 4)
1 Tbsp Honey
1/4 cup Lite soy sauce
1 Tbsp Hoison Sauce
2 Tsp Lemon Grass Paste
1 Tbsp Seasoned Rice wine vinegar
1 Tbsp Fresh Lime Juice
1 Tsp Minced Garlic (optional)

In a small bowl whisk together the honey, soy sauce, hoison, lemon grass, wine vinegar, and lime juice.

Pat dry the salmon filet, and place on a well sprayed broiler pan or rimmed cookie sheet. Generously coast each fillet with the above mixture. Place in the broiler on high for 12-15 minutes until golden brown on top, and the sides are pink. 

While the Salmon is broiling cook and prepare the couscous. Then coast a non-stick skillet with cooking spray and bring to medium heat. Toss in the garlic and spinach. Salute until the spinach reduces by half it's size. Place 1 cup of cooked spinach and 2 tbsp of couscous on each plate along with the salmon. For an extra tang add a wedge of lime for an extra burst of citrus. 

Enjoy!

Chicken the Parmesan Weigh

1 Lb. boneless breast chicken
1 cup of fat free mozzarella
2 cups canned chopped tomatoes
1 packet of splenda
4 oz. Red Wine
1/2 cup each chopped fresh parsley and basil
1/4 cup chopped fresh oregano
1 clove garlic minced
salt and pepper to taste

Directions: Spray a non stick over safe skillet with cooking spray. Bring to a moderate heat, lightly salt and pepper each breast. Sear each breast for 2 min on each side. You may need a little extra time depending on your stove. You want each side to get a golden crust. Add the packet of splenda to the tomatoes, and pour them over the chicken. Bring the temperature to a simmer and allow the tomatoes to reduce by 1/3. Then add in the red wine and the parsley, garlic, basil and oregano. Allow to reduce again by 1/3, turning and stirring as necessary. Once your liquid is thickened, sprinkle each breast with 1/4 cup of fat free mozzarella, and transfer the skillet to your over. Bake o 400 degrees until cheese is bubbling (approx. 3-5 mins). For an extra 20 calories, add a fresh shaved permission on top of each breast when it comes out of the oven. Garnish with extra shredded basil or parsley. 

Enjoy!

Roasted and Chilled Orange Drizzle Marmalade String Bean Salad with Walnut Crumble Crouton

Roasted and Chilled Orange Drizzle Marmalade String Bean Salad with Walnut Crumble Crouton

1 lb fresh string beans

1/4 cup apple cider vinegar

1 Tbsp olive oil (optional)

1 navel orange

1/4 cup sugar free orange marmalade +1 extra Tbsp

1/2 cup walnuts

salt and pepper to taste

 

Pre heat oven to 350 degrees

Place walnuts on cookie sheet and toast.....approx 6 minutes then allow to cool

In a large bowl whisk together the 1/4 cup marmalade with the apple cider vinegar and olive oil

Add salt and pepper to taste

Toss in string beans and be sure to coat the beans well with the dressing

The remaining marmalade should be tossed to coat the walnuts

TO PLATE: 

Assemble the string beans on a plate

Squeeze the juice of 1/2 the orange over the coated beans

Arrange the walnuts on top

Cut the remaining 1/2 orange in wedges and use to garnish 

** If you like heat add 1/4 teaspoon of chili flakes to the dressing

Asparamoli Guacamole

ASPARAMOLI GUACAMOLE | Use as a dip or spread

One 10.5 oz. can cut asparagus spears
Six cherry tomatoes chopped
1/4 medium red onion chopped
Juice of One Lime
2 tbsp. chopped fresh cilantro
1/2 tsp. chilli powder
1/2 tsp. salt
2 tbsp. fresh avocado (mashed)

Mash the asparagus, and combine with all the ingredients. 

Calories: 15 per tbsp. 

The Book is Here!

The Gourmet Weigh book recently released, has been met with great enthusiasm. The meal plans and recipes are simple, easy to follow and delicious. 

Harriet from Maryland: "The Spinach Souffle was great. We had it for a side dish and then as a breakfast the next day!"

Sandra from Florida: "The mushroom Risotto was yummy!! My kids even ate it along with the Flank Stake" 

Marsha from New York: "I'm making one recipe each day...everything is so good!! My husband loved the French Toast, and his card game raved about the Asparamoli Guacamole. My whole family has enjoyed the Scallops Fra Diavlo, Veal Picatta, Pesto Pasta and the Roasted Apples... So delish!" 
 

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