Finding the Right Weight Loss Program for You

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The recommendations stated in this book are not a substitute or replacement for clinical consultation or evaluation. Please consult your physician before you start any weight loss program for a full evaluation.

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechani-cal, including photocopying, recording, or by any information storage retrieval system, without the written permission of the author.

You can order additional copies of this cookbook or other books and audio tapes that have been written by Keith Klein. To or-der the “Kidtrition Kafe Kookbook,”, “The Get Lean Kit”, or “The Shift” call (713) 621-9339 or visit www.eatingmanagement.com

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IN T ROD UCTI ON PAGES 4-8 EGG WHI TE S PAGES 9-20 CHICK EN PAGES 21-34 TU RK EY PAGES 35-44 SE A F OOD PAGES 45-52 MARIN AD E S PAGES 53-59 SA L SA S PAGES 60-69 ST AR CH ES PAGES 70-81 DE S S ER TS PAGES 82-105 DI P S PAGES 106-113

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I assume that you bought this cookbook because you are interested in one of several things. First, you want to improve your health. Second, you more than likely want to drop body fat and improve your appearance. And third, you need to expand your food choices to stay lean and healthy. I have some great news for you. This cookbook is filled with information to help you accomplish all of those goals. I have been working in the dietetic field for over 20 years. Throughout my career I have worked one-on-one with people from all walks of life and I can tell you that I have spent a lot of time studying human eating behavior. Let me summarize in a few words what I’ve learned from my years of experience. Some of the very things people do in their quest to lose weight are often exactly what cause them to fail and gain weight. For example, most people think that they must omit all of their favorite foods and essentially follow the “perfect diet” perfectly. The fact is, to be successful you must understand that not only are bad choices part of a healthy eating program, but to get lean and stay lean you must love the way you eat so much that you never have to “go off” your eating program.

Consider the following as the ultimate oxymoron. Years ago, Americans were dying from dietary deficiencies like Beri-Beri, Scurvy, and Pellagra. Today, we are dying from dietary excesses of sugar, fat and alcohol. In fact, several of the leading causes of death are directly related to these dietary excesses. Some people believe that genetics or fate determines health and longevity. I believe that regardless of genetics, the single most important thing you can do to increase your chances of survival is to change your dietary habits. If you choose to make the right choices and begin eating healthier, statistics show that you will live longer. For example, cancer strikes fear in the hearts of millions and few families are untouched by it. The National Cancer Institute claims that 30% of all cancers are related to diet. High blood pressure, known as the silent killer, is also related to diet and can lead to strokes, heart attacks and kidney disease. Diabetes, although in

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many cases is genetic, can be brought on by years of poor eating habits. Finally, the single most important thing you can do to lower your risk of heart disease is to make dietary changes. In addition, I believe that when stricken with a serious illness, taking control of your diet allows you to regain a sense of control over the illness. If you choose to not make any changes, or worse yet, to remain in denial, then you have already admitted defeat.

Living a low fat lifestyle is not about dieting until you’ve lost a certain amount of weight, nor is it a “gimmicky” eating program that focuses on some bizarre eating ritual. It is becoming smart about what you and your family members are putting into your bodies. The plan is to make healthy, low fat eating a lifetime journey and not an overnight trip. Like any road that you travel, expect detours, red lights, stop signs and bumps in the road. It’s not about eating perfectly all of the time either. You should focus on making progress, not on being perfect. It is understanding that by making lasting changes, your health will improve and your risk for certain illnesses will decrease. By cutting back on your total fat intake, you will be reducing your risk for certain types of cancer, heart disease and diabetes. There is one side effect though, eating less fat will more than likely cause you to shed unwanted pounds. Don’t say I didn’t warn you.

Here is a common problem. You’ve been following your diet for the last several weeks. Things seem to be going great. Then, all of a sudden, like a bolt of lightning the cravings strike. Wham! Without any forewarning, there you are unable to control the urge to eat a bag of Frito’s. To make matters worse, it doesn’t stop there. Next, you find yourself eating Mexican food, pizza, and a whirlwind of other foods you vowed never to eat again. After the urge to eat begins to settle down, you find yourself feeling a sense of guilt. Ultimately, you begin to belittle yourself. Why did that happen? Why do you lack the willpower to eat right beyond a few weeks

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Yes, deprivation is at the root of the problem but not in the way most people think. When we think of deprivation, the first thing that usually comes to mind is a lack of food or a deficiency of calories. That is definitely one of the root causes of failure. Another form of deprivation is following a rigid eating program that never allows cookies or other forbidden food. Eating the same foods over and over, day after day. Before long, a person just can’t take it anymore. A third type of deprivation stems from not being satisfied by the foods you eat. In most cases, this stems from poor cooking skills and a lack of creativity.

Many people believe that eating right involves eating very bland foods. For them, eating clean usually means cracking open a can of water packed tuna fish and eating it right out of the can with plain rice. It could also mean eating a dry grilled chicken breast with a dry baked potato. Worse yet, it could mean nuking egg whites in the microwave and dumping picante sauce over them. How many times have you sat down this week to a meal like that? That is the kind of diet you see in magazines. What they don’t tell you is that what you see listed isn’t the way the person actually eats. Oh yeah, he eats those foods all right, but in most cases, he doesn’t eat them prepared as blandly as they appear on the page. In other words, you see what the person eats, but you don’t see how the food was prepared. This makes a big difference.

First of all, consider what it takes to feel satisfied by a meal. It takes a combination of flavors, textures, colors, and moisture. Satiety (feeling satisfied) requires all of those factors to be present in the foods you eat. You have sweet, salty and bitter taste buds that need to be appeased. In most cases, people are eating foods that do not consist of these aspects. For example, a grilled dry chicken breast has one flavor and only one texture. That’s it! The same goes for dry rice, grilled dry fish and water packed tuna fish. Don’t get me wrong, you may like grilled dry chicken breast; however, after eating the same flavor and texture day after day, you

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could eat thirty pounds of chicken and still feel unsatisfied. Once again, if you eat chicken breast and rice every day, you basically have two bland flavors and two textures and that’s not enough to satisfy anyone for very long. Have you ever experienced the feeling of looking at your next meal and the thought of eating it makes you want to gag? Or, have you ever brought your cooler of food with you to work, but when it came time to eat lunch you looked in your cooler, shut the lid and headed out for Mexican food? Or have you ever uttered the words, “If I see another piece of chicken I’ll grow feathers and fly right out the window.” If that has ever happened to you, then you have what I call a boring diet.

If you are not satisfied by the foods you eat, you could be physically full, but mentally hungry. Studies have shown that the normal human eating pattern consists of 15 meals. Based on these studies, the average person has two breakfasts that they choose from and will rotate in an occasional third. The average person has five different lunches they rotate between. And finally, about seven different meals are consistently rotated for dinners. Think about that for a moment. When you eat out in restaurants, do you often go to the same place and order the same thing? It’s just human nature to eat within a circle of food choices and rarely venture outside of those choices that are familiar.

I have been able to eat the right way for more than 30 years and still not feel bored because I make sure that my foods are satisfying. Most people develop a dieter’s mentality and can’t seem to eat right for more than three weeks because they think eating to in order to be lean requires pain and deprivation. I take the time to cook and prepare foods that taste great. My foods taste so good that my mind rarely wanders to other foods. Think about it, if you ate grilled dry shrimp topped with a mango relish, a grilled Portobello mushroom, a grilled onion slice and sugar snap peas, wouldn’t you look forward to eating every night? While that menu

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then 15 minutes to make. And while I’m at it, I make extra so that I’ll have leftovers for lunch the next day. And everything I named is well within the parameters of a lean diet. In this book, you will find examples of some of my favorite recipes. Your mission, should you choose to accept it, is to make these recipes so that you can discover eating to get lean doesn’t mean being deprived, rigid or bored. It’s fast, easy and makes a lot!

Lastly, if you think eating healthy is boring, painful, or restrictive, think again. This collection of tasty low fat recipes is designed to be fast as well as easy. Begin by trying just a few. Before you know it, you’ll be an expert low fat chef. Also included in this book is a recipe substitution list. It shows you how to take your current recipes, one you and your family love, and substitute lower fat alternatives so that your recipe becomes lower in fat and calories without sacrificing taste. Who would have ever thought that Aunt Bea’s famous high fat meatloaf could be changed into a great tasting lower fat version? Well, it can! Have fun, and Bon Appetite!

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Egg whites are a terrific source of no fat, high quality protein. They are almost pure protein and contain the most perfect balance of amino acids. While one whole egg contains 80 calories and loads of cholesterol, the egg white contains a mere 16 calories and zero cholesterol. This means that egg whites, unlike whole eggs, can be used freely in almost any person’s diet. They are very versatile and can be flavored with spices, condiments and a vast combination of vegetables. Also, egg whites, like whole eggs, can be scrambled, poached, hard boiled and even baked.

Best of all, egg whites are easy substitutes for whole eggs. Whenever a recipe calls for a whole egg, substitute two egg whites in its place. By making this simple substitution you will reduce the fat, cholesterol and calories, without changing the taste of your favorite foods. Egg whites can be cooked in the microwave, very quickly. Place a small amount of water in a dish, pour in the egg whites, and cook on high heat for about one minute. This will poach the egg white which can then be topped with picante sauce or placed in a pita pocket with fat-free thousand Island dressing, lettuce, and tomato. Be creative and experiment. When using a whole egg, never microwave an unbroken yolk. The membrane surrounding the yolk will harden and then explode. To prevent this, be sure to pierce the yolk before microwaving.

Egg whites cost less than chicken, fish or poultry and contain a much higher quality of protein. They can be hard boiled and added to salads, tuna fish, pasta, and beans, or they can be dropped in soups, added to meatloaf, or even added into cookie recipes. With almost 5 grams of protein per white, and no fat, adding egg whites

is one of the easiest ways to boost the protein content of any meal. THE

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SEPARATING THE FACTS ABOUT EGG WHITES

To separate an egg from the yolk, crack open the egg, and shift the egg back and forth between each half shell. Allow the egg white to fall into a bowl while keeping the yolk in the shell. Another option is to purchase an egg yolk separator from a kitchen supply store. You can also purchase egg substitutes, but they tend to be more expensive and can be misleading. So, even if the label states “fat free”, read the list of ingredients before purchasing any egg substitute. Many companies remove the yolks, but replace it with vegetable oil. Some of your most popular brands employ tactics such as this, so beware.

Have you heard the rumor that brown eggs are more nutritious than white eggs? The fact is, other than the color, there is no difference. The color of the shell is determined by the type of chicken from which the egg is laid. White eggs are laid by the Single Comb White Leghorn hen and brown eggs are laid by the New Hampshire, Rhode Island Red, and Plymouth Rock hens.

When you are looking at the various grades of eggs, A, AA, or B, do you know what these grades are based on? The grade of an egg is based on the shape, freshness, shell, color of the white, shape of the yolk, and the size of the air pocket within the egg. Most eggs you buy are grade A. You will rarely find grade B eggs on the supermarket shelf, they are usually used in processed foods. A common misconception about grade AA eggs is that they are the biggest. The grade of an egg has nothing to do with the size of the egg. Even labels that use words like “jumbo”, “extra large”, “large” or “medium” do not indicate size. Eggs are sorted by weight and not size.

Most eggs will stay fresh in a refrigerator for about five weeks. However, as with any food, the older it is, the more flavor it loses.

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two of purchase. Also, did you know that you can shorten the shelf life of your eggs by storing them in the egg compartment of your refrigerator? Eggs stay fresh much longer if they remain in their original carton and stored in the coolest section of your refrigerator.

When an egg is cracked, a bacteria called salmonella, (which is present in chicken’s intestines), can contaminate the inside of the egg. But don’t think that just because an egg isn’t cracked it cannot be contaminated. To safeguard your health, eggs must be cooked at a high enough temperature to destroy any harmful bacteria lurking inside. To destroy any harmful bacteria, boil your eggs for at least seven minutes, or poach them for 6 minutes, or fry them in a non-stick spray for about 3 minutes per side.

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EG G WH I T E PA N CA K E

4 EGG WHITES

1/4 CUP UNCOOKED OATMEAL

3 TBS. LOW SUGAR PRESERVES

Mix together all ingredients in blender. Preheat a medium size Teflon pan with cooking spray on medium heat. Pour mixture into pan, cook approximately 4-5 minutes. Turn cake over with wide spatula. Cook approximately 3-4 more minutes or until inside of cake is cooked. Serves 1

CAL. 212 / FAT 2.5 GM. / CHOL. -0- / PRO. 13 GM. / CARB. 34 GM. / %FAT 11%

ST R AW B E R R Y EG G WH I T E PA N C A K E

4 EGG WHITES

4 TBS. LOW SUGAR STRAWBERRY PRESERVES

1/2 CUP OLD FASHIONED OATS

Place all ingredients in a blender and mix well. Preheat a medium size non-stick skillet with Pam vegetable spray on medium heat. Pour mixture into skillet, and cook for 3-4 minutes. Turn over and let cook for an additional 3 minutes. Serves 1-2

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BL U E B E R R Y EG G WH I T E PA N C AK E S

4 EGG WHITES

1/4 CUP BUTTERMILK

1/4 CUP UNSWEETENED BLUEBERRIES

2 TBS. LOW SUGAR BLUEBERRY PRESERVES

Place all ingredients into a blender except blueberries. Blend until smooth. Stir blueberries into batter. Preheat a non-stick skillet over medium heat and spray with Pam vegetable spray. Pour batter into skillet in size desired and cook until edges are dry. Turn and brown other side. Serves 1-2

CAL.326 / FAT 4 GM. / CHOL. 2 MG. / PRO. 17 GM. / CARB. 55 GM. / %FAT 11%

AP P L E EG G WH I T E PA N CA K E S

4 EGG WHITES

3/4 CUP NO SUGAR APPLE SAUCE

1/2 TSP. CINNAMON

1/2 TSP. NUTMEG

Place all ingredients into a blender and blend until smooth. Preheat a non-stick skillet over medium heat and spray with Pam vegetable spray. Pour batter into skillet in size desired and cook until edges are dry. Turn and brown other side. Serves 1-2

CAL. 330 / FAT 4.5 GM. / CHOL. -0- / PRO. 16 GM / CARB. 56 GM. / %FAT 12% T HE H EA L T H Y C HEF EG G WH I TE S

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EG G WH I T E S WI T H

BE A N S & SAL S A

4 EGG WHITES

1/4 CUP CANNED BLACK BEANS

1/4 CUP SALSA

1/2 TSP. CHILI POWDER

2-3 CORN TORTILLAS

Spray pan with cooking spray and preheat on medium heat. Mix together egg whites, beans, salsa and chili powder. Cook over medium heat until egg whites are firm. Wrap mixture in corn tortillas and serve. Serves 1

EG G WH I T E S WI T H PO T A T O & SAL S A

4 EGG WHITES

1 MEDIUM POTATO

1/4 - 1/2 CUP CHUNKY STYLE SALSA

DASH PEPPER

Place potato in microwave on high for approximately 10 minutes or until done. Spray pan with cooking spray and scramble egg whites. Place potato on plate and mash it down with fork. Top potato and eggs with salsa and add pepper to taste. Serves 1

CAL. 230 / FAT 0 GM. / CHOL. -0- / PRO. 17 GM. / CARB. 39 GM. / %FAT 1% _T HE H EA L T H Y EG G WH I TE S

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YA M PA N CA K E S

4 EGG WHITES

3 TBS. FAT FREE PANCAKE MIX

1 CUP MASHED YAMS (SEE RECIPEFOR YAMS)

3/4 CUP SKIM MILK

2 TSP. MAPLE EXTRACT

1/2 TSP. CINNAMON

1/2 TSP. NUTMEG

Place all ingredients in a blender. Blend until smooth. Preheat non-stick skillet over medium heat and spray with Pam vegetable spray. Pour pancake mixture into size pancakes desired and cook until edges are dry. Turn over and brown other side. Serves 4-6

CAL. 125 / FAT .6 GM. / CHOL. -0- / PRO. 7 GM. / CARB. 23 GM. / %FAT 5%

PO T A T O PA N CA K E S

4 EGG WHITES

1 1/4 CUP SKIM MILK

1 1/2 CUP INSTANT MASHED POTATO FLAKES

2 TBS. ONION BITS

1 TBS. MOLLY MCBUTTER

1/4 CUP SCALLIONS

In a large mixing bowl combine all ingredients and mix well. Preheat griddle on medium high heat. Spray preheated griddle with cooking spray and place large even sized spoonfuls of mix onto griddle. Let cook about 3 minutes, turn over and allow to cook for about 2 minutes. Serves 3 CAL. 155 / FAT .34 GM. / CHOL. 10 MG. / PRO. 10 GM. / CARB. 27 GM. / %FAT 5% T HE H EA L T H Y C HEF EG G WH I TE S

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FR E N C H TO A S T

2-3 SLICES OF LIGHT WHOLE WHEAT BREAD

2 EGG WHITES

3 TBS. SKIM MILK

DASH OF VANILLA EXTRACT

1 TSP. CINNAMON

1 PACKAGE EQUALOR SPLENDA

Spray a Teflon skillet with cooking spray and preheat over medium heat. In a medium size mixing bowl, stir together egg whites, skim milk and vanilla. Dip bread in egg mixture, coating each side and place in preheated skillet. Cook until each side is brown. In bowl, mix together sugar substitute and cinnamon and sprinkle over toast.

Serves 1

CAL. 161 / FAT 3 GM. / CHOL. -0- / PRO. 12 GM. / CARB. 21 GM. / %FAT 16%

EG G BE A T E R FR E N C H TO A S T

1 MEDIUM LOAF FRENCH BREAD

1 1/2 CUP SKIM MILK

1 CARTON EGG BEATERS OR 4 EGG WHITES

1/4 CUP ORANGE JUICE

6 PACKAGES EQUALOR SPLENDA

1 TBS. VANILLA

1 CUP FRESH BERRIES

Cut French bread in thick slices. Mix all ingredients and pour over bread. Refrigerate for 1 -24 hours. Spray a deep dish with Pam Vegetable spray. Preheat oven to 400. Place bread slices on baking dish, not touching each other. Bake 15-20 minutes until brown and puffed. Sprinkle with sugar substitute and top with fresh berries.

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In a large mixing bowl, combine all the ingredients. Preheat a

Teflon pan and spray with cooking spray. Pour mixture into

pan and cook over medium heat until eggs are firm. Serves 1

CAL. 170 / FAT 1.2 GM. / CHOL. 75 MG / PRO. 25.3 GM. / CARB. 14.5 GM / %FAT 6%

HA S H BR O W N S & EG G WH I T E S

3 OZ. FAT FREE SHREDDED POTATOES HASH BROWNS

4 EGG WHITES

2 TBS. CHOPPED GREEN ONION

DASH OF LIGHT SALT

Spray a small Teflon skillet with cooking spray. Preheat skillet over medium heat. Add potatoes, and cook until all sides are browned. Remove potatoes and spray skillet once again with cooking spray. Replace potatoes, and add egg whites, salt and chili powder. Stir constantly until eggs are firm. Serves 1

CAL. 141 / FAT .7 GM. / CHOL. -0- / PRO. 16 GM. / CARB. 17 GM. / %FAT 5% T HE H EA L T H Y C HEF EG G WH I TE S

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EG G WH I T E S & SP I N A C H

4 EGG WHITES

1/2 CUP FROZEN SPINACH

2 OZ. FAT FREE CHEESE

1/4 CUP MARINARA SAUCE

1 TBS. FREEZE DRIED CHIVES

In a mixing bowl, mix together the egg whites, spinach and fat free cheese. Spray a medium size Teflon pan with cooking spray. Over medium heat, scramble the mixture until egg whites are firm. Top with marinara and sprinkle with chives. Serves 1

FA T FR E E CH E E S E OM E L E T

4 EGG WHITES

2 OZ. FAT FREE CHEESE

1/4 CUP SLICED MUSHROOMS

CHOPPED ONIONS AS DESIRED

DICED BELL PEPPERS AS DESIRED

Spray a Teflon pan with cooking spray; preheat on medium heat. Begin by cooking onions, mushrooms and peppers until tender. Add egg whites, cook until firm, and top with cheese. This recipe actually works best if you scramble the mixture while it cooks.

Serves 1 CAL. 203 / FAT 2 GM. / CHOL. 20 MG. / PRO. 35 GM. / CARB. 18 GM./ %FAT 9% THE H EA L T H Y EG G WH I TE S

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CI N N A M O N FR I T T A T A RE C I P E

2 SERVINGS COOKED CREAM OF RICE

8 EGG WHITES UNCOOKED

1/4 TSP. VANILLA EXTRACT

1/4 TSP. COCONUT EXTRACT (ORALMOND EXTRACT).

1/4 TSP. MOLLY MCBUTTER

1/4 TSP. CINNAMON

3 PACKAGES OF EQUALOR SPLENDA

Preheat oven to 350 degrees. Mix cooked cream of rice, extracts, and sugar substitute together. Fold into egg whites and mix together well. Pour mixture into a deep baking dish. Bake in oven for 35-45 minutes or until egg whites are slightly firm. Serves 2 CAL. 177 / FAT .2 GM. / CHOL. -0- / PRO. 17 GM. / CARB. 27 GM. / %FAT 1% VE G E T A B L E FR I T T A T A 8 EGG WHITES 1 CUP CHOPPED BROCCOLI 1/2 CHOPPED ONION DICED TOMATOES SLICED CARROTS GARLIC POWDER CHIVES MOLLY MCBUTTER MOLLY MCCHEESE

Preheat oven to 350 degrees. Sauté vegetables in a Teflon pan for 10 minutes over medium heat. Place vegetables and egg whites in a deep baking dish and stir in seasonings. Bake in oven for 35-45 minutes or until egg whites are slightly firm. Serves 2

CAL. 120 / FAT .4 GM. / CHOL. -0- / PRO. 17 GM. / CARB. 12 GM. / %FAT 3% T HE H EA L T H Y C HEF EG G WH I TE S

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In an effort to lower fat intake, many Americans have made a conscious decision to eat less red meat. As a result, chicken sales have skyrocketed. When cooked without the skin, breast meat is 40-80% leaner than beef. On top of that, chicken breast contains less saturated fat than beef and contains just as much protein, vitamins and minerals. Although beef does have more iron and zinc, chicken costs less and is a better choice for health-conscious people.

When cooking chicken, it is always better to use the white meat. The breast, when the skin is removed, contains about 15% fat. In contrast, the thigh meat contains a whopping 54% fat. If you cook chicken with the skin on, remove it before eating, but don’t kid yourself into thinking you are removing all the fat. The skin gets 80% of its calories from fat, so cooking chicken with the skin on is just like placing a chunk of butter in the pan. Dark meat, with the skin, is the fattiest of all. In fact, there are some cuts of beef that are actually lower in fat than dark meat chicken.

Also, be careful of ground chicken, it is usually a mixture of thigh meat and skin. If you use ground chicken, make sure that it is 100% ground breast meat. If your local butcher doesn't carry ground chicken breast, grind your own in a food processor. Ground chicken breast makes great burgers or meatloaf and can be used in spaghetti sauce. (See the recipe for turkey meatloaf and substitute ground chicken for ground turkey breast). Chicken is one of the most versatile meats. Don’t just broil a chicken breast in the oven, unless you really like boring, dry, stringy chicken. Learn to stir fry it, grill it, poach it, put it in soups, add spices to it, spruce it up with vegetables, or even try browning the breast in chicken broth. These recipes are helpful because they illustrate various ways to cook chicken so that it tastes delicious meal after meal. Also, don’t burn yourself out by eating chicken every night. Turkey breast and fish can provide great alternatives to chicken.

Avoid chicken products that are processed. Precooked and

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seasoned chicken breasts may appear to be a low fat choice, but in most cases, the breasts contain oil marinades or are injected with fat so that they baste from the inside out. Likewise, avoid deli slices of chicken breast luncheon meats. Many of the most popular brands are high in fat and sodium. By adding water, binders and fillers, luncheon meat companies can make their meats appear low in fat, when they may be really very high in fat. For example, a company can slice the meat so thin that it contains less than one gram of fat per serving. Even though the label advertises that the chicken is 3% fat by weight, it actually contains 28% fat by calories! Similarly, the statement, “100 mg. of sodium” can refer to one slice, not one serving. Lastly, don’t kid yourself into thinking that fast food grilled chicken breasts are as low in fat as the chicken you cook at home. Many fast food chicken choices have more fat than a greasy hamburger.

Before purchasing chicken, always check the “sell-by” date. This is the best way to be assured that the meat you are buying is fresh. Chicken normally reaches the supermarket within one or two days after being slaughtered, and the “sell by date” is 7-10 days from the day the chicken was slaughtered. Therefore, if the “sell-by” date is a week away, you’ll know the chicken is really fresh, and if the “sell-by” date is one day away, you’ll know the meat isn’t as fresh. If you are buying frozen chicken breast and notice that there is a lot of frozen liquid inside the package, you’ll know that the chicken was defrosted and refrozen. In that case, the chicken will be dryer since the juices have already seeped out.

Never thaw frozen chicken at room temperature; it will be more susceptible to bacterial contamination. Let it thaw in the refrigerator, and put it on a plate to catch the juices. Also, be sure to keep raw poultry away from other foods, especially other foods that don’t need to be cooked. Thoroughly wash your hands, countertop, cutting board and utensils with hot soapy water before using them again.

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Don’t use a fork to turn over chicken while it is cooking, it releases the juices and tends to dry it out. Tongs won’t pierce the chicken or dry it out. Seasonings and condiments that go great on poultry are dill weed, garlic powder, pepper, onion bits, Ms. Dash, lemon pepper, mustard, picante sauce, tomato sauce, fat free mayonnaise and Thousand Island fat free dressing. Basically, chicken breast without the skin contains 45 calories, 9 grams of protein, 1 gram of fat, and 24 mg. of cholesterol per cooked ounce.

WHYYOU SHOULD COOK ENOUGHFOR LEFTOVERS

Successfully dropping body fat, gaining muscle, and improving performance requires more than a simple knowledge about food, supplements, and working out. Those things are important, but you also have to know something about coping skills. Coping skills are a precise, clearly understood set of rules that one must implement in order to achieve a certain goal. Whenever I lecture about nutrition, I constantly stress the importance of coping skills. People usually respond one of three ways. One response is the blank stare. These people never get the point of the discussion. Basically, it flies right over their head. Another group of people hear the example but do not really understand the importance of implementing these skills. Finally, you have the group of people that hear and seem to understand the concept, but choose not to accept it. Their response is usually, “I’m too busy,” “I don’t have time for that,” or “I don’t have the willpower or discipline.”

Unfortunately, many people overlook the importance of coping skills, and therefore set themselves up for failure right from the start. How many of you struggle every day because you have never been taught these simple skills or simply fail to implement them? Let me use myself as an example of how important it is to understand and implement coping skills.

For the last 30 years, I have carried a cooler of food with me

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to work. Early on, I discovered that in order to accomplish my goals for the day my cooler was a necessity. Every day, I take two breaks during which I eat and return phone calls. One break is from 12:30-1:00 and the other is from 3:30-4:00. Eating takes five minutes, and returning phone calls takes twenty-five minutes. Now, look at an example of what happened when I failed to implement my basic coping skill.

One day while rushing out of the house, I forgot my cooler of food. When I opened the trunk of my car and realized my oversight, I knew I was in for a rough day. When 12:30 arrived, I was hungry. I ran downstairs to the deli on the first floor of my building. Because this particular deli doesn’t serve low fat food, I had to make a “better bad choice”. I ordered a turkey sandwich on whole wheat with a baked potato. By the time I had finished standing in line, paying for the food, and eating, it was 1:00. I ran back to my office, and my next client was waiting. Therefore, I didn’t have time to return any calls.

The next problem I encountered was hunger. The food I ate at lunch didn’t satisfy me for very long. After about one and a half hours, I began to get really hungry. By 3:30, I was starving. Once again, I ran down to the deli with the intention of ordering the same meal. Unfortunately, I began to justify and rationalize eating other things. Something had changed, so I grabbed a bag of pretzels and a banana to go with the sandwich and baked potato. Once again, I finished eating and got back to my office just in time for my next appointment. As soon as I walked in the door, my 4:00 appointment was standing there waiting for me. Guess what? I didn’t get to return a single call and now I had twice as many to return!

When 6:00 finally arrived, I couldn’t leave. After all, I had a bunch of calls that needed to be returned. After an hour and a half

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and tired, I began to justify and rationalize once again. I convinced myself that I could skip my workout and make it up later in the week. Feeling pressed for time, I stopped by a local restaurant and ordered a chicken breast and baked potato. When I arrived home, I realized things were not any better. I normally write for two hours each evening to prepare for my radio show, television show, my books and newsletters. In addition, I have to submit articles for four different magazines every month.

Under normal circumstances, I enjoy my writing time. However, on this particular evening, I dreaded it. I was tired, frustrated, and way behind schedule. My day became a series of dominoes that began to fall because one coping strategy (my cooler) wasn’t in place.

1 . MY D I ET F ELL A P ART.

2 . MY EN ERGY SU F F ER ED.

3 . CR A VING S F OR OTH ER FO ODS SU RF AC ED.

4 . I M I S SED MY WOR KO UT.

5 . MY STR E SS L E V EL INCR EA SED.

Result: I didn’t feel that I had an ounce of free time the entire day, and my day was consumed with work and finding food.

All too often, people become entrenched in their stressful lifestyles. They believe that the trench they have dug for themselves seems like the best way and view change as adding more stress. For example, many people use the excuse that they don’t have time to cook and carry food with them. They view this as a hassle. Let me tell you first hand, I don’t have time not to cook. By spending 20 minutes each morning putting together my cooler, I open up lots of free time during my day. By having my cooler, I make it to the gym, get off work in time, have tons of energy, rarely crave other foods, and see the best possible results.

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Many of you are probably thinking that you cannot take two or three meal breaks during your workday because the boss won’t allow it. Well, get creative! When I worked at the Institute of Specialized Medicine, the patient load was so heavy that the head doctor wouldn’t allow me to eat whenever I wanted. All of us received an hour lunch break everyday. I proposed a different strategy. Instead of taking the full hour off, I asked him if I could take three fifteen minute breaks (for a total of 45 minutes a day) and work right through the normal lunch break. He didn’t even balk. I got what I needed while he got an extra 15 minutes of work out of me everyday. Now, with the numerous meal replacement powders available, getting in a quick meal has never been easier. If taking the time to mix these powders at work is a hassle or if you don’t want to draw attention to yourself, just premix the meal and bring it in a Thermos.

Here’s another example of a coping skill. I have to bring my workout clothes with me to work, or you’ll never see me in the gym. After fighting rush hour traffic for 40 minutes and finally getting home, the last thing that I want to do is leave the house. Other people have told me that it works better for them to train before work. After a long, hard, stressful day, they are more likely to justify skipping a workout. Another coping skill is to make sure the foods in my cooler taste great. Let’s face it. If I bring bland food to work, it is only a matter of time before I begin to look for something more interesting. This is where candy, chips, and other junk starts to look really good. Another key is to make sure that I shop once a week, every week. This simple coping skill allows me to have all the necessary foods available to cook adequate meals. I normally allocate Sunday afternoons for shopping. Immediately after I shop, I usually cook enough food to last me two or three days.

Another misconception is that certain failures are due to a lack of willpower. If you were a recovering alcoholic, would you go

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months. Feeling a bit empowered, you decide you can handle going into a bar. When you stagger out drunk, you would probably blame it on your lack of willpower. The typical viewpoint in a situation like this is to think that there is something inherently wrong with you as a person. I would contend that your failure had nothing to do with willpower, but rather, you failed to implement the correct coping skills to identify and avoid the bar as a high risk. The moment you saw the bar you should have acknowledged that it was a high risk and should have not gone inside. By implementing the right coping skill or response, you would have been successful. You want a great physique? Then, why aren’t you carrying your food? Why don’t you bring your workout clothes with you to work? Why are you still eating out and skipping meals?

Without knowing it, you implement a lot of coping skills every day. When you get ready for work, you more than likely get ready in almost the exact same order every day. You probably drive the same way to work every morning, and I’ll even bet that you leave your house at exactly the same time every day. These are just a few of the coping skills that you have developed over the years that allow you to get to work on time. On the other hand, if you are always late, you have probably never bothered learning coping skills that work for you. These people use excuses like “no time” and “too busy”. What they are really saying is that they don’t want to learn how to make their daily life more efficient. Building a healthy body depends on your ability to develop coping skills that will help you move toward your goal, not take you away from it.

TO P 1 0 CO P I N G SK I LL S RE Q U I R E D F O R GE T T I N G LE A N

(1). SHOPONCEA WEEK.

(2). DEVELOPAS MANY GREAT TASTING RECIPESAS POSSIBLE.

(3). SET UP TRAINING TIME AND FREQUENCY THAT WORKS WITHIN YOUR SCHEDULE. T HE H EA L T H Y C HEF CH IC K E N

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(4). PREPARELARGE QUANTITIES OF FOOD AHEAD OF TIME.

(5). CARRY YOUR FOOD IN A COOLER.

(6). LEARN TO SAYNO TO ACTIVITIESYOU REALLYDON’T WANT TO DO.

(7). AVOID ALCOHOL! IT’S A DEPRESSANT AND REDUCES YOUR DESIRE TO WORKOUT.

(8). CARRY AMEAL REPLACEMENT WITHYOU.

(9). SET UP AN EATING SCHEDULE AND STICK TO IT. FOR EXAMPLE, MY MEAL TIMES ARE 6:30, 9:30, 12:30, 3:30, 6:30 AND 9:30. BY EATING ON TIME, YOU AVOID HUNGER.

(10). LIMITEATING OUT IN RESTAURANTSTOTWOTIMES AWEEK IF POSSIBLE.

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CH I C K E N TE N D E R S

1 LB. BONELESS/SKINLESS CHICKEN BREAST

3/4 CUP OIL "FREE" ITALIAN DRESSING

1 CUP CORN FLAKES (CRUMBS)

SALT & PEPPER TO TASTE

DASH OF MOLLY MCBUTTER

Slice chicken breast into strips, and marinate in salad dressing for 1-2 hours. (Keep refrigerated). Remove chicken from marinade, and roll breast in the corn flake crumbs. Place chicken strips on a non-stick cookie sheet. Bake at 400 for approximately 35 minutes or until chicken is browned. Sprinkle with salt, pepper and Molly McButter to taste. Serves 4

CAL. 224 / FAT 2 GM. / CHOL. 65 MG. / PRO. 35 GM. / CARB. 16 GM. / %FAT 9%

OR A N G E CH I C K E N

1 LB. BONELESS SKINLESS CHICKEN BREAST

1 CUP ORANGE JUICE

1 TSP. OREGANO

1 TSP. PARSLEY

DASH GARLIC POWDER

DASH PEPPER

ORANGE WEDGES

Marinate breast in orange juice, oregano, parsley, garlic, and pepper for 6 hours. Remove chicken. Place on non-stick broiler rack. Broil until chicken is brown, baste with marinade occasionally. Place orange wedges on breast. Serve over a bed of rice. Serves 4

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LE M O N LI M E CH I CK E N

1/4 CUP LEMON JUICE

1/8 TSP. GARLIC POWDER

1 TBS. OREGANO

1 TBS. PARSLEY

1 TBS. GRATED LEMON RIND

2-3 FRESH LIMES

Marinate chicken breast overnight in a mixture of all ingredients except limes. While cooking chicken on a grill, turn over and baste with marinade until done. Serve Chicken with lime wedges which can then be squeezed over chicken breast. Makes 4 servings.

CAL. 165 / FAT 2 GM. / CHOL. 34 MG. / PRO. 33 GM. / CARB. 3 GM. / % FAT 12%

CH I C K E N BE A N & PA S T A SA L AD

1 - 12 OZ. PACKAGE PASTA

1 -12 OZ. BOTTLE CHUNKY STYLE SALSA

1 CAN BLACK BEANS (12 OZ.)

1 -10 OZ. PACKAGE OF FROZEN CORN

Grill chicken breast, and dice into small pieces. Boil and drain pasta. In a large bowl, mix the pasta, beans, salsa, corn and chicken. Place leftovers in the refrigerator. Serves 10

CAL. 257 / FAT 1.5 GM. / CHOL. 26 MG. / PRO. 14 GM. / CARB. 47GM. / %FAT 6% THE H EA L T H Y CH IC K E N

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CH I C K E N SA L AD SA N D W I CH

1 LB. BONELESS/SKINLESS CHICKEN

1 TSP. GARLIC POWDER

1/4 TSP. PEPPER

1/4 CUP MUSTARD

1/4 CUP DILL RELISH

1/4 CHOPPED SCALLIONS

Grill chicken (or place chicken breast on a plate, and cover with a moist paper towel. Place in microwave on high, and cook for 10-15 minutes or until done.) Place cooked meat in a food processor, and shred meat. (or shred chicken using two forks.) Place shredded meat in a mixing bowl, and stir in all the other ingredients until evenly mixed. Serve on toast or whole wheat bread. Serves 6

CAL. 104 / FAT 1.5 GM. / CHOL. 65 MG. / PRO. 12 GM. / CARB. 11 GM. / %FAT 12%

SP I C Y CH I CK E N

1 CUP BUTTERMILK (LOW FAT)

1 TBS. TABASCO SAUCE

1 TBS. SOY SAUCE

Mix together buttermilk, Tabasco, and soy sauce. Place chicken breast in marinade (either overnight or for a few hours).

Coating: 1 cup cornmeal

1/4 tsp. garlic powder

1/4 tsp. cumin

1/4 tsp. paprika

2 TBS. Parmesan cheese

Mix cornmeal and seasonings well. Roll chicken breast in cornmeal mix, and place on a Teflon baking sheet. Bake for 20 minutes at 425 or until golden brown. Makes 6 servings.

CAL. 244 / FAT 3.5 GM. / CHOL. 65 MG. / PRO. 30 GM. / CARB. 22 GM. / %FAT 13% T HE H EA L T H Y C HEF CH IC K E N

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GR I L L E D CH IC K E N & CR A N B E R R Y RI CE

4 GRILLED, BONELESS/SKINLESS CHICKEN BREASTS

2 CUPS UNCOOKED WILD RICE

2 16 OZ. CANS LOWFAT CANNED CHICKEN BROTH

1 CUP DRIED CRANBERRIES OR DRIED CHERRIES

Grill chicken breast. Bring broth to a boil, and add rice. Reduce heat to low, cover and let simmer until the rice has absorbed the broth. Toss in dried cranberries or dried cherries, stir well. Place grilled chicken breast over a bed of cranberry rice. Serves 4.

CHICKEN STIRFRY

8 OZ. DEBONED/SKINLESS CHICKEN BREAST, DICED.

1 1/2 CUP COOKED RICE

1 CUP BEAN SPROUTS

1 CUP SNOW PEAS

1 SMALL CAN SLICED WATERCHESTNUTS

1/2 CUP SHREDDED CARROTS 1/2 CUP DICED SCALLIONS 2 TBS. SOY SAUCE 2 TBS. OYSTER SAUCE 1 TSP. GROUND GINGER 1/2 CUP WATER

Preheat wok with vegetable cooking spray. Toss in diced chicken breast, soy sauce and oyster sauce and stir fry until almost done. Push chicken to the sides of the wok. Add bean sprouts, snow peas, water chestnuts, carrots, scallions, ground ginger and 1/2 cup water. Stir fry for 3 minutes and mix chicken in with vegetables. Add rice, reduce heat and let simmer for 3 minutes. Serves 6

CAL. 169 / FAT 1.8 GM. / CHOL. 85 MG. / PRO. 16 GM. / CARB. 22 GM. / %FAT 9% T HE H EA L T H Y CH IC K E N

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CH I C K E N VE G E T A B L E SO U P

1 CUP WATER

1 - 7 1/2 OZ. CAN TOMATOES

1 CUP SLICED CARROTS

1/2 CUP CHOPPED ONION

1/4 CUP CHOPPED GREEN PEPPER

2 TSP. INSTANT CHICKEN BOUILLON GRANULES

1/2 TSP. DRIED THYME

1/4 TSP. GROUND SAGE

1/8 TSP. PEPPER

1 CUP CHOPPED BONELESS/SKINLESS, CHICKEN BREAST

In a sauce pan, combine all ingredients, except chicken. Bring to a boil, cover and simmer for 15 minutes. Stir in chicken. Simmer for 5 more minutes, then serve. Makes 3-4 servings.

This recipe makes a great meal if you add cooked rice or noodles into the soup right before serving.

CA L. 10 6 / FA T 1 G M./CHO L. 3 M G. / PRO.1 2 G M./ CA RB. 1 2 G M. /%FA T 9%

CH I C K E N FAJ I T A S

1 ONION (SLICED)

1 BELL PEPPER (SLICED)

PICO DE GALLO (SEE RECIPE)

CORN TORTILLAS

MOLLY MCBUTTER

Marinate chicken in any one of the marinades listed under marinade section. Grill chicken and slice into strips. Spray a Teflon pan with Pam vegetable spray, and cook onions, bell peppers and jalapeno over medium heat until tender. Sprinkle with Molly McButter and wrap chicken, vegetables, and pico de gallo in corn tortillas. Serves

5. CAL. 201 / FAT 3.5 GM. / CHOL. 65 MG. / PRO. 11 GM. / CARB. 30 GM. / %FAT 16% T HE H EA L T H Y C HEF CH IC K E N

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Turkey breast can be a great alternative to chicken and is the leanest of all meats. Once the skin is removed, it contains a mere 9% fat. As with chicken, most of the fat is found in the skin. When cooking turkey breast, cook it over medium heat. If you cook it over high heat, it will cause the meat to lose its moisture and become too dry. When cooking the ground turkey breast, add an acid. This will help break down the meat and create more moisture. A few examples of acids are tomato paste or any tomato based sauce, wine, soy sauce and teriyaki sauce. The use of these products in your cooking, coupled with cooking over a medium heat, will create a beef like taste, texture and moisture.

Be leery of some turkey products; many are not made from breast meat. Many companies will capitalize on the words “poultry” or “turkey” to present the illusion that that the product is healthy or low in fat. Unfortunately, many companies will use parts of the meat that are not low in fat, like the thigh meat, skin or a combination of turkey parts. There are several brands of ground turkey on the market today that are made with parts other than the breast, so read the label carefully. Purchase only ground turkey breast that states “100% ground breast meat” on the label. Some ground turkey can contain as much as 45% fat. If you cannot find ground turkey breast in your area, ask your butcher to take the breast off a turkey and grind it for you. Stay away from turkeys that are labeled “self basting”. As the name implies, the bird has been injected with fat, usually saturated coconut oil or butter. You can tell what kind of basting ingredients are being used by looking on the list of ingredients.

Another product that has gained mass appeal lately has been turkey poultry dogs. Once again, many companies are capitalizing on the current health trend wave. Some of these dogs are very high in fat. So, read the labels and determine the actual percentage of fat from calories. Do not pay any heed to statements like “97% fat free”, “light” or “healthy.” These statements often have little

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bearing on how low in fat or how healthy the products really are. Although the word turkey may appear on a package of cold cuts, this doesn’t mean that it contains breast meat. Many companies use dark meat, organ meats, oil, binders, fillers and lots of sodium. For example, one brand of turkey bologna contains 80% of its calories from fat! Budding offers a turkey lunch meat that only has 3 grams of fat per serving, but with 50 calories, it contains a whopping 54% fat! Therefore, luncheon meats can be another area of concern for you and your family. So be careful what you buy. Likewise, many of the leading brands of luncheon meats sold behind the deli counter are as high in fat as packaged luncheon meats. So rather than relying on processed luncheon meats, eat natural, wholesome meats that you cook yourself.

Just like chicken, the “sell date” on turkey meat packages will indicate how fresh the meat is. So always try to purchase meat with the latest “sell by date”. Basically, all of the same preparation and handling rules apply to turkey that apply to chicken. Don’t forget, when buying frozen turkey breast, lots of frozen liquid in the bottom of the package means it has been defrosted and refrozen. Although this is not harmful, the meat will not be as moist as fresh poultry.

A neat trick for making low fat stuffing is to omit the butter used in the recipe and replace it with vegetable stock or wine to hold the stuffing together. For a change, instead of using bread in stuffing, try using rice and croutons. By cooking the lean meats, and using the following recipes, you will have healthy leftovers, sandwiches and low fat foods that can be frozen for use at a future time. Turkey breast, without the skin, contains 38 calories, 8 grams of protein, 0.2 grams of fat (notice that’s point 2 and not 2 grams), and 23 mg. of cholesterol per cooked ounce.

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TU R K E Y BU R G E R S

1 LB. GROUND TURKEY BREAST

1/2 CUP PUREED ONIONS 1/2 CUP PUREED CELERY 1 TSP. HORSERADISH 1 TSP. SOY SAUCE 1/4 TSP. SALT 1/4 TSP. PEPPER 1/2 TSP. GARLIC POWDER 1/2 TSP. PARSLEY 4 EGG WHITES

Mix all ingredients thoroughly, and form into 5 oz. patties. Grill until each side is brown and center is cooked. Place between a whole wheat bun and top with lettuce, tomato or other desired condiments.

Serves 5

CAL. 256 / FAT 3 GM. / CHOL. 80 MG. / PRO. 34 GM. / CARB. 23 GMS./ %FAT 11%

TU R K E Y ME A TL O A F

1 CUP CHOPPED ONIONS

4 EGG WHITES

1 CUP CHUNKY SALSA

1 PACKAGE KNORR'S VEGETABLE SOUP MIX

1/4 TSP. PEPPER

1/2 CUP KETCHUP

Mix all ingredients except ketchup until well blended. Place in meatloaf pan. Cover top of meatloaf with ketchup. Bake in preheated oven at 350 for 1 - 1/2 hours. Serves 5-6

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TU R K E Y SA U S A G E PA T T I E S

1/3 CUP UNSWEETENED APPLE JUICE

1/4 TSP. BEEF-FLAVORED BOUILLON GRANULES

4 TBS. OATMEAL

3/4 TSP. FENNEL SEEDS, CRUSHED

1/4 TSP. CRACKED PEPPER

1/4 TSP. CRUSHED RED PEPPER

1/8 TSP. LIGHT SALT VEGETABLE COOKINGSPRAY

Combine apple juice and bouillon in large sauce pan. Over low heat, stir until granules dissolve. Add turkey, oatmeal and spices, and mix well. Form into patties of equal sizes. Preheat a Teflon pan over medium-high heat. Lightly spray with a vegetable spray, and place patties in skillet. Cook over medium heat 15 - 20 minutes or until browned. Turn frequently. Brown each side until cooked thoroughly. Makes 6-7 sausage patties.

CAL. 116 / FAT 1 GM./ CHOL. 51 MG. / PRO. 21 GM. / CARB. 6 GM / %FAT 7% T HE H EA L T H Y TUR K E Y

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TU R K E Y TA C O S

1- 8 OZ. CAN WHOLE TOMATOES (DRAINED)

1 TSP. CHILI POWDER

1/2 TSP. CUMIN

1/4 TSP. CAYENNE

2 TBS. MINCED GARLIC

1/2 CHOPPED MEDIUM ONION

1/4 CUP CHOPPED CELERY

SHREDDED LETTUCE

DICED FRESH TOMATOES

CORN TORTILLAS

Brown turkey over medium heat in a non-stick skillet. Add canned to-matoes, onions, celery and spices. Cover, reduce heat, and let simmer for 10 minutes. Place turkey taco meat into corn tortillas, and top with lettuce and diced tomatoes. Serves 5

CAL. 285 / FAT 2 GM. / CHOL. 82 MG. / PRO. 32 GM. / CARB. 36 GM / %FAT 5%

TU R K E Y SA U S A G E WI T H ON I O N S

2 EGG WHITES 1/3 CUP APPLE JUICE 1 CUP PUREED ONIONS 1 TSP. FENNEL SEED 1 TSP. SALT 1/2 TSP. PEPPER 1/2 TSP. LIQUID SMOKE

Mix ground turkey, egg whites, and apple juice. Add onions, spices and liquid smoke. Mix together thoroughly. Form into patties of equal sizes. Preheat a Teflon pan over medium-high heat. Lightly spray with a vegetable spray, and place patties in skillet. Brown each side until they are cooked thoroughly. Turn frequently. Makes 6-7 sausage

patties. CAL. 159 / FAT 2.5 GM. / CHOL. 54 GM. / PRO. 16 GM. / CARB. 18 GM. / %FAT 14% T HE H EA L T H Y C HEF TUR K E Y

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LA S A G N A

1/2 CUP CHOPPED ONIONS 1/2 CUP CHOPPED CELERY 1/4 TSP. PEPPER 1/2 TSP. OREGANO 1/4 TSP. GARLIC POWDER 12 OZ. LASAGNA NOODLES

6 OZ. FAT FREE COTTAGE CHEESE

1 CAN TOMATO SAUCE ( 6 OZ.)

1 PACKAGE CHOPPED SPINACH

Brown turkey over medium heat. Mix in onions, celery, pepper, oregano, and garlic powder. Boil lasagna noodles. In a large lasagna pan layer ingredients in the following order: Beginning with a layer of noodles, pour in tomato sauce. Add a layer of meat, spinach, cottage cheese and more tomato sauce. Repeat layers ending with a layer of noodles topped with tomato sauce. Cover with aluminum foil. Bake at 350 degrees for 1 hour. Serves 6-8

CAL. 273.95 / FAT 2 GM. / CHOL. 55 MG. / PRO. 28 GM. / CARB. 36 GM. / %FAT 6% T HE H EA L T H Y TUR K E Y

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CH E R R Y TO M A T O TU R K E Y ME A T B A LL S

12-15 CHERRY TOMATOES

2 EGG WHITES

3/4 CUP SOFT BREAD CRUMBS

1/2 CUP SKIM MILK 1/4 CUP CHOPPED ONION 1/2 TSP. SALT DASH PEPPER 1/2 TSP. DRIED OREGANO 1 TBS. PARSLEY

In a large bowl, combine egg whites, bread crumbs, milk, onion, salt, oregano, pepper, and parsley. Add ground turkey and mix well. Shape 1/4 cup of meat mixture evenly around each tomato, so that the tomato sits inside of the meatball. Place in baking dish, sprayed with cooking spray. Bake at 375 degrees for 25-30 minutes. Makes 6

servings. CAL. 182 GM / FAT 1 GM. / CHOL. 70 MG. / PRO. 28 GM. / CARB. 14 GM. / %FAT 6% T HE H EA L T H Y C HEF TUR KEY

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SP A G H E T T I & ME A T B AL L S

1 - 16 OZ. PACKAGE PASTA

1 BOTTLE LOW FAT SPAGHETTI SAUCE

2 EGG WHITES

4 SLICES WHOLE WHEAT BREAD, SOAKED IN WATER WITH EXCESS SQUEEZED

OUT

1/2 CUP FINELY CHOPPED ONIONS

1/2 CUP FINELY CHOPPED CELERY

1 TBS. PARSLEY

1/2 TBS. BASIL

1/2 TSP. PEPPER

The Meatballs: In a large mixing bowl, thoroughly mix turkey breast, egg whites, bread, onions, celery and spices. Form into balls (2" diameter). Place balls on cookie sheet, and broil for approxi-mately 10 -15 minutes, turning occasionally until they are com-pletely browned. Add meatballs into sauce, and simmer over low heat for 1 1/2 hours. Boil pasta and drain. Place meatballs and sauce over pasta. Serves 8.

CAL. 185 / FAT 1 GM. / CHOL. 51 GM. / PRO. 26 GM. / CARB. 17 GM. / %FAT 7% T HE H EA L T H Y TUR K E Y

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With literally hundreds of different types of fish to choose from, not to mention the hundreds of different ways to prepare it, selecting the right fish can be a fishing adventure all its own. For the sake of simplicity, let’s begin by separating fish from shellfish and discuss each separately.

FISH

UNDER 20% FAT UNDER 30% FAT OVER 30% FAT

COD BASS (FRESHWATER) EEL

FLOUNDER CATFISH FISH EGGS

HADDOCK BLUEFIN TUNA HERRING

HALIBUT MULLET MACKEREL

MAHI MAHI SMELT POMPANO

MONKFISH SHARK SALMON

PERCH SWORDFISH SARDINES

PIKE TILEFISH SHAD

POLLACK TROUT

RED SNAPPER SEA BASS

TILAPIA

YELLOWFIN TUNA

As you can see, the percentage of fat in fish can vary tremendously. So, the first key to selecting the “right” fish is to choose one that is under 20% fat the majority of the time. And choose fish that above 20% but under 30% occasionally. You will also want to limit your intake of high fat fish that are listed above 30% fat.

Now that you know which fish to avoid, you may want to consider whether you like bones in your fish. If you don’t like bones then stay away from flatfish like flounder and perch. Flatfish are harder to filet because the bones are close to the surface. As you look over the seafood in your grocery store, keep in mind that the flatter the fish, the more bones you’ll get. Larger fish usually yield fewer bones since the meat is much thicker. Halibut is a good

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bones. Also, fish with rounder bodies have fewer bones and are much easier to filet. Tuna, swordfish, red snapper, red fish, and shark have bullet shaped bodies and yield great steaks with no bones.

The next thing to consider is the flavor of the fish. Some people like a really strong fish flavor, while others like a very light mild flavor. Usually, white fleshed fish are mild tasting. The most popular are Mahi-Mahi, swordfish, tuna, shark and grouper. Many feel that these “steaks”, when cooked properly, taste more like red meat than fish. You will also discover that grilling these fish tends to bring out the best flavor.

Since fish is a very perishable food, you must be very careful when purchasing it. Here are a few tips: First, always smell the fish before you buy it. Your nose may be your best device for choosing fresh fish. If the fish has a sour fishy odor, or ammonia odor, don’t buy it. That’s usually the best indicator that the fish is old and not good. Second, look at the eyes of the fish. If they are cloudy, the fish is old, but if they are clear, the fish is fresh. Third, be leery of fish that is stacked in high piles. Fish is displayed on ice to keep bacteria from growing on it. Fish on the top of a high pile is more likely to collect bacteria due to the temperature difference. Once that happens, air currents can carry the bacteria and contaminate other fish within the display case. Lastly, don’t buy fish that is dry on the edges, or feels slimy.

Once you buy your fish, store it immediately in the refrigerator or freezer. Never let frozen fish thaw un-refrigerated. Fish is always best, if cooked within a day or two of purchase. If you aren’t going to cook it within the first couple of days, clean it and freeze it immediately. The same rules apply to the handling of fish that was outlined in the chicken section. Frozen fish will stay good for about four to five months.

Since there is always a risk of bacterial contamination with

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fish, it is imperative that you thoroughly cook it. However, don’t overcook it. This makes the meat dry and tough. This is probably the reason most people don’t like to cook fish because they consider it too difficult. Cooking fish does require a bit of skill. You want to cook it just long enough to kill any harmful bacteria, but not beyond the point of drying out the fish. Yet, there is a standard rule called “the ten minute rule”. Simply measure the fish at the thickest part, and cook it for 10 minutes per inch of fish. Another rule of thumb is not to turn the fish over frequently (like you would chicken or beef.) You should cook fish on one side, then turn it over only once. Using the first side as a measure to see how much more cooking is required. A well cooked piece of fish will be moist, firm and when probed with a fork, slightly flaky. If it falls apart in chunks, you over-cooked it. Perhaps the best kitchen utensil to use for grilling fish is a fish screen. This little device allows you to place your piece of fish between two pieces of meshed steel. When clamped shut, the fish will remain intact and can be easily turned over.

The key to cooking great tasting low fat fish is to utilize your grill and to use marinades or toppings which will enhance the moisture and flavor of the fish. Cook it with or without marinade and after it is done, place a great tasting topping over it. Toppings like black bean relish, mango salsa, or pineapple pico de gallo will really enhance the flavor. Use any seasonings like, dill, pepper, garlic, lemon salt, parsley etc., but for the best results use the seasonings towards the end of the cooking process. Fish can also be sautéed in wine, chicken broth, lime or orange juice and don’t forget to try flavored vinegar. For example, balsamic vinegar and rosemary taste great on the thicker steaks like grilled tuna steaks and snapper. If you want to try oven baked fried fish, try dipping the fish in a mixture of skim milk, egg whites and flour that has been seasoned with a spicy Creole seasoning. Place the strips of fish on a baking sheet sprayed with cooking spray and bake in a preheated 400 degree oven for about 10 minutes.

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SHELLFISH

SHELLFISH PERCENTAGE OF FAT CHOLESTEROL (PER OZ.)

CLAMS 12% 19 MG CRAB, BLUE 18% 28 MG CRAB, KING 18% 15 MG CRAWFISH 8% 51 MG LOBSTER 9% 20 MG MUSSELS 26% 16 MG OYSTERS 32% 31 MG SCALLOPS 8% 15 MG SHRIMP 9% 56 MG

Shellfish are different from fish because they don’t have bones, and seem easier to cook. That could explain why a lot of people that don’t like fish, love shellfish. Shellfish can be divided into two categories: mollusks (clams, oysters, mussels, scallops, squid and octopus), and crustaceans (lobster, shrimp, crabs and crawfish). Shellfish are all very low in fat, especially saturated fat. The only two shellfish that are high in cholesterol are shrimp and crawfish.

All shellfish should be cooked. All raw shellfish pose considerable risk of being contaminated with bacteria. Furthermore, since the shellfish industry is largely unregulated, even shellfish that are harvested from certified clean waters still carry potential risk. Last year alone, there were more food poisoning cases and deaths reported from shellfish than from any other seafood. A good rule of thumb is to eat oysters only during the months that have an “r” in them. Months without “r” are during summer and contamination is usually higher during those warmer months.

Imitation crab, shrimp and lobster are actually good choices, but usually contain a lot more sodium. They are typically made from Pollack and white fish which are low in fat and cholesterol. Since they are packaged frozen, they keep well and are very convenient

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and easy to use. Since they are precooked, you can just thaw and toss into your favorite dishes.

Like fish, shellfish are highly perishable and should be cooked or frozen as soon as possible. Cook thoroughly, and wash all countertops and cooking utensils with warm soapy water before allowing other foods to touch them. Shellfish should look bright and clean, and should not have any strong odors or feel slimy.

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SE A F O O D AL F R E D O

1 LB. DESHELLED SHRIMP

1/2 LB. SCALLOPS

1 16 OZ. PACKAGE OF PASTA

1 CUP RANCH "FREE" DRESSING

2 CUPS CHOPPED BROCCOLI

2 TSP. CAPERS

Boil shrimp until shrimp curls and turns pink. Preheat Teflon pan over medium heat. Stir fry scallops and onions in wine and capers until scallops are thoroughly cooked. Boil pasta and drain. Stir in shrimp, scallops, broccoli and fat free dressing. Serves 6.

CH I N E S E SCA L L O P S

3/4 LB. FRESH SCALLOPS

2 TBS. LIGHT SOY SAUCE

1 TBS. LEMON JUICE OR LIME JUICE

1/2 TSP. GROUND GINGER

1/4 TSP. DRY MUSTARD

1 FRESH LARGE CHOPPED TOMATO

1 GREEN PEPPER, (CUT AND CHOPPED)

1 RED PEPPER, (CUT AND CHOPPED)

2 CUPS RICE (COOKED)

Combine soy sauce, lemon juice, ginger and mustard. Pour over scallops. Cover, and let marinade for 1-12 hours. Drain marinade and save. Spray wok with cooking spray and preheat over medium high heat. Cook peppers. scallops, tomatoes in wok, occasionally adding marinade. Cook until scallops are done. Place over bed of rice.

Serves 4 CAL. 214 / FAT 3.5 GM. / CHOL. 28 MG. / PRO. 17 GM. / CARB. 29 GM. / %FAT 15%

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SH R I M P JA M B AL A Y A

1 LB. SHRIMP (DESHELLED)

1/2 CUP CHOPPED ONION

1/4 CUP CHOPPED GREEN PEPPER

1 CLOVE GARLIC MINCED

1 - 16 OZ. CAN STEWED TOMATOES 1/2 CUP WATER 2 BAY LEAVES 1/2 TSP. THYME 1/4 TSP. BASIL 1/4 TSP. RED PEPPER DASH PEPPER

1 CUP RICE (UNCOOKED - USE QUICK COOKINGRICE)

In preheated sauce pan, cook onion, pepper and garlic over medium heat until tender. Stir in un-drained tomatoes, water, bay leaves, thyme, basil, red pepper, shrimp and uncooked rice. Bring to a boil; reduce heat. Cover and simmer over medium low heat for 15 minutes. Stir frequently. Serves 4

SP I C Y SH R I M P

2 CUPS CHOPPED ONION

2 CLOVES GARLIC MINCED

2 TSP. GRATED GINGER ROOT

1/8 TSP. GROUND RED PEPPER

1 BAY LEAF

2 TBS. WATER

1 TSP. GROUND CORIANDER

5 OZ. PACKAGE FROZEN CUT GREEN BEANS

2 TBS. VINEGAR

Heat skillet over medium heat, and spray with cooking spray. Add onion, garlic, ginger root, pepper, and bay leaf. Cook and stir for 5 minutes. Add water and coriander. Cook for 3 minutes. Add shrimp, green beans, and vinegar. Continue to cook, and stir the mixture until shrimp is tender. Serves 4

CAL. 98 / FAT 0 GM. / CHOL. 173 MG. / PRO. 14 GM. / CARB. 10 GM. / %FAT 1% T HE H EA L T H Y SE A F O O D

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LI M E SH R I M P

1/2 CUP LIME JUICE

1 MEDIUM ONION (DICED)

1/2 TSP. GARLIC SALT

1/4 TSP. PEPPER

1 BELL PEPPER (CHOPPED)

1 1/2 CUP UNCOOKED RICE

3 CUPS WATER

Place rice into sauce pan and add 3 cups of water. Bring to a boil. Reduce heat to low, cover and let simmer for 15-20 minutes. Spray Teflon pan with cooking spray and preheat over medium heat. Sauté onions until soft. Add shrimp, lime juice, pepper and garlic powder. Stir occasionally and cook for 3 minutes or until shrimp curls. Add bell pepper. Drain slightly. Place lime shrimp over a bed of cooked rice. Serves 5

SP I C Y SA L S A TU NA ST E AK S

1 LB. TUNA STEAKS (ABOUT 4 STEAKS)

3/4 C DICED CUCUMBER

1/2 C. DICED RED ONION

1 C. FROZEN CORN

3 TBS. LIME JUICE

3/4 CUP DICED TOMATO

1/4 CUP DICED BELL PEPPER

1/2 TSP. RED PEPPER

DASH TABASCO SAUCE

In a sauce pan, mix together cucumber, red onion, corn, lime juice, tomato, bell pepper and spices. Cook over medium heat for 15 minutes, stirring occasionally. Reduce heat, and let simmer for 5-10 minutes. Grill steaks over fire. Cook on first side approximately 5 minutes, turn steaks over and grill until done. Do not turn the steaks over too often. Place tuna steaks on a plate, and cover with the vegetable mixture. Serves 4

CAL. 230 / FAT 6 GM. / CHOL. 43 MG. / PRO. 28 GM. / CARB. 16 GM. / %FAT 23% T HE H EA L T H Y C HEF SE A F O O D