Pot Roast with Vegetables

Who said you can't eat pot roast and lose weight? Enjoy your roast beef with vegetables all for under 400 calories. Thrown in 1 cup of light ice cream for dessert and you have a delicious meal with dessert that's under 520 calories. You can also take leftovers to lunch or serve it the next day. Our roast with veggies is the perfect, healthy meal for the family. The oven cooking bag is the secret to a juicy and tender roast.
If you're cooking for yourself, buy a one pound roast instead of two pounds and cut below ingredients by 1/2. Use leftovers for lunch, snacks, and the next day's meal.

Your serving should be 4 ounces of roast. That's about 4 good slices which is plenty. Eat your portion and no more! Save the rest for lunch, next day dinner or other family members. That's the secret to losing weight.

Prep Time: 15 minutes
Cook Time: 1 hour
Serving size
calories
fat

Roast Beef (4 0z) 250 11
Potatoes ( 1/2 cup peeled) 60 0
Other Veggies' (1/2 cup) 30 0
Total
340
11

Step 1

Place roast in shallow roasting pan. Trim and remove all fat

Squeeze lemon over roast and pierce with a fork

Preheat oven at 350 F

Step 2

Place roast in oven cooking bag according to instructions on bag.

Cut and peel potatoes and arrange them around roast. Also arrange carrots and onions around roast inside cooking bag.

Put celery and bell pepper on top of roast.

Sprinkle dry mustard, thyme and garlic over roast

Step 3

Pour tomato juice around beef in bag.

Seal bag and cut slits in bag for venting

Roast 1 hour at 350 F

Step 4

Remove from bag and let stand 5 minutes

Cut into slices and enjoy. You will have natural gravy from the meat juices that will smother the vegetables for a delicious meal.

Honey-Mustard Chicken Honey-Mustard Chicken

This is one of our low fat recipes. It's a delicious chicken dinner!

Make this great tasting low fat recipe chicken dinner for yourself or the whole family. If you're baking only a few pieces follow step 1 and store the mixture. Buy precut chicken to make preparation fast and cook 2 or 3 pieces at a time or cook 10 pieces for the whole family

INGREDIENTS

2 1/2 pounds cut Chicken - 10 pieces (remove skin), See step 1 for single pieces
1/2 cup Dijon mustard
1/2 cup honey
2 tablespoons chopped dill
1 teaspoon grated orange peel

Average calories and fat per piece for this low fat recipe

Calories Fat
Leg 115 3
Breast 179 4
Thigh 148 6

Prep Time: 10 minutes
Cook Time: 30 minutes

Step 1

Preparing Honey Mustard sauce

Preheat oven to 400 F

Refrigerate until ready to use. If making only a few pieces then refrigerate in airtight container and use when ready. This low fat recipe stores up to 1 week

Step 2

Line baking sheet with foil

Place chicken on sheet and coat both sides with mixture prepared in step 1

Bake for 30 minutes or until no longer pink inside.

Alternate Step

Use skinless chicken breast and bake for a total of 15 minutes turning once at 7 minutes

Pineapple Upside-down Cake

1 can (14 ounces) unsweetened crushed pineapple in juice, undrained1/4 cup pecan pieces (optional)2 tablespoons lemon juice1-3/4 teaspoons Equal® for Recipes or 6 packets Equal® sweetener or 1/4 cup Equal® Spoonful™1 teaspoon cornstarch4 tablespoons margarine, at room temperature3-1/2 teaspoons Equal® for Recipes or 12 packets Equal® sweetener or 1/2 cup Equal® Spoonful™1 egg1 cup cake flour1-1/2 teaspoons baking powder1/2 teaspoon baking soda1/4 teaspoon ground cinnamon1/4 teaspoon ground nutmeg1/8 teaspoon ground ginger1/3 cup buttermilk

• Drain pineapple, reserving 1/4 cup juice. Mix pineapple, pecans, 1 tablespoon lemon juice, 1-3/4 teaspoons Equal® for Recipes or 6 packets Equal® sweetener or 1/4 cup Equal® Spoonful™ and cornstarch in bottom of 8-inch square or 9-inch round cake pan; spread mixture evenly in pan.
• Beat margarine and 3-1/2 teaspoons Equal® for Recipes or 12 packets Equal® sweetener or 1/2 cup Equal® Spoonful™ in medium bowl until fluffy; beat in egg
• Combine flour, baking powder, baking soda and spices in small bowl. Add to margarine mixture alternately with buttermilk, 1/4 cup reserved pineapple juice and remaining 1 tablespoon lemon juice, beginning and ending with dry ingredients. Spread batter over pineapple mixture in cake pan.
• Bake in preheated 350ºF oven until browned and toothpick inserted in center comes out clean, about 25 minutes. Invert cake immediately onto serving plate. Serve warm or at room temperature.
• Makes 8 servings.

Note: If desired, maraschino cherry halves may be placed in bottom of cake pan with pineapple mixture.

Nutrition information per serving:Calories: 156, Protein: 3 g, Carbohydrates: 22 g, Fat: 7 g Cholesterol: 27 mg, Sodium: 257 mg

Food Exchanges:1-1/2 Bread, 1 Fat

46% calorie reduction from traditional recipe

Chicken Fried Rice with Vegetables

If you love Chinese food, then you probably will like chicken or shrimp fried rice. Unfortunately, many Chinese restaurants use too much oil and you could be eating the equivalent in fat and calories of a double cheeseburger without knowing it. Eating Chinese food is not always the smart way to achieve a low cholesterol diet.

We found a great low fat recipe that is almost a complete meal. For a low cholesterol diet we recommend chicken. Add a vegetable or two and you have a great tasting lunch or dinner that's well under 300 calories. Consider the meal plan and recipe below of vegetables, fruits and drink to make a complete meal.

We recommend that you use low sodium soy sauce to lower the sodium content.

Pick one from each category for a complete dinner meal that's under 500 calories

vegetable suggestion items calories
steam broccoli 20
peas (1/2 cup) 40
cooked carrots (1/2 cup) 20

fruit or dessert suggestion items calories
grapes (20) 40
sliced Fuji apple 80
light ice cream 120

drink item calories
water 0
iced tea 0 - 100
This combination together makes for a great low fat and low cholesterol diet.

Rich Chocolate Cheesecake

1-1/4 cups graham cracker crumbs4 tablespoons margarine, melted1 teaspoon Equal® for Recipes or 3 packets Equal® sweetener or 2 tablespoons Equal® Spoonful™

2 packages (8 ounces each) reduced-fat cream cheese, softened1 package (8 ounces) fat-free cream cheese, softened5-1/2 teaspoons Equal® for Recipes or 18 packets Equal® sweetener or 3/4 cup Equal® Spoonful™

2 eggs2 egg whites; 2 tablespoons cornstarch; 1 cup reduced-fat sour cream; 1/3 cup European or Dutch-process cocoa

1 teaspoon vanillaFresh mint sprigs, raspberries, nonfat whipped topping and orange peel (optional)

Mix graham cracker crumbs, margarine and 1 teaspoon Equal® for Recipes or 3 packets Equal® sweetener or 2 tablespoons Equal® Spoonful™ in bottom of 9-inch springform pan. Pat mixture evenly on bottom and 1/2 inch up side of pan.

Beat cream cheese and 5-1/2 teaspoons Equal® for Recipes or 18 packets Equal® sweetener or 3/4 cup Equal® Spoonful™ in large bowl until fluffy; beat in eggs, egg whites and cornstarch. Mix in sour cream, cocoa and vanilla until well blended. Pour mixture into crust.

Place cheesecake in roasting pan on oven rack; add 1 inch hot water to roasting pan. Bake cheesecake in preheated 300°F oven just until set in the center, 45 to 50 minutes. Remove cheesecake from roasting pan; return cheesecake to oven. Turn oven off and let cheesecake cool 3 hours in oven with door ajar. Refrigerate 8 hours or overnight. Remove side of pan; place cheesecake on serving plate. Garnish, if desired. Makes 16 servings

Nutrition information per serving:189 cal., 8 g pro., 14 g carbo., 11 g fat, 51 mg chol., 280 mg sodium

Food Exchanges: 1 Milk, 2 Fat

39% calorie reduction from traditional recipe