How to make your favorite foods healthy?

I been on a health kick lately. And I did some research and found out that a lot of the foods I eat are not only high in fat, but high in calories. OUCH. My favorite Chinese food is nearly 1300 calories alone!

I was wondering if any of you had some healthy recipes for your favorite foods. Or how to make your Favorite Food (such as pizza, noodles, etc) be a bit more healthy (if you cook it at home).

Chicken Chow Mein
1 cooking spray
1 1/2 cup fresh chopped onion
1 cup fresh chopped celery , sliced
1/2 cup sliced green bell peppers , chopped
2 cup cooked chicken breast, diced
14 oz Vegetables, canned, drained (Chinese-style)
4 oz canned mushroom slices, drained
1/4 tsp ground cumin
1 Bouillon, chicken, sodium free, instant packet (1 tbsp)
1 tbsp cornstarch
3 cup water

1 Coat a large skillet with cooking spray and heat it over medium heat until hot.
2 Stirring constantly, add the onion, celery, and green pepper and cook it for 3 minutes, or until the vegetables are tender.
3 Stir in the chicken, Chinese vegetables, mushrooms, and cumin. Continue to cook over medium heat for 1 minute.
4 After dissolving the bouillon granules and cornstarch in water, add it to the chicken and vegetable mixture. Continue to cook over medium heat, stirring constantly, until bubbly and thickened.

Serving size: 1 cup
Amount Per Serving
Calories 112.4
Total Carbs 10.6g
Dietary Fiber 2.8g
Sugars 3.4g
Total Fat 1.9g
Saturated Fat 0.5g
Unsaturated Fat 1.4g
…………………………………………………………………………………………….

Chili Meatloaf
1 cooking spray
1 cup Tomato Sauce, unsalted, canned , divided
3 tbsp sweetener (sugar substitute) , divided
2 tsp Mustard, yellow, prepared
1 1/2 tsp chili powder , divided
1 tbsp onion flakes
1 tbsp parsley, dried
1/2 g salt
1 lb Turkey, ground, 99% fat free, raw (or ground beef)
1/4 cup Bread Crumbs, Italian style

1 Preheat oven to 350 degrees F. Coat a 9 x 5 inch nonstick loaf pan with cooking spray.
2 In a large bowl, combine 1/3 cup tomato sauce, 2 tablespoons sweetener, mustard, 1 teaspoon chili powder, onion flakes, parsley flakes and salt; mix well. Add in ground meat and bread crumbs and mix well. Pat into prepared loaf pan.
3 In a small bowl, combine and mix the remaining tomato sauce, chili powder and sweetener. Spoon mixture over top of meatloaf.
4 Bake 55 to 60 minutes. Remove meatloaf from oven and let cool for 5 minutes before slicing.

Makes 6 servings
Amount Per Serving
Calories 114
Total Carbs 13.2g
Dietary Fiber 1g
Sugars 8.6g
Total Fat 1.4g
Saturated Fat 0g
Unsaturated Fat 1.4g
…………………………………………………………………………………………………………….

To help make food a bit more healthy you can use wheat and whole grain pasta’s, rice, and bread. Use fresh or frozen veggies. Lean meats. Eat ground turkey instead of ground beef. Do not fry your foods. Bake, steam, grill or broil. Chose a healthy oil if you must use oil. Do not add sugar and salt to foods. Try herbs and spices instead. And above all else use portion control. Read labels to find out portion sizes and go by that. If you must have seconds, make it veggies. Try this site for healthy recipes: http://www.dlife.com, it is a diabetic site, but you can search recipes by what you are looking for. Example, say you want low calories, well then you can just search for low calorie recipes, or if you want low salt, you can search just low salt recipes. This is a great site, even if you don’t have diabetes. I hope this helps you some. Good luck on eating healthy.

5 Responses to “How to make your favorite foods healthy?”

  1. Elizabeth F says:

    I did the same thing a few weeks ago! Man it stinks!

    For pizze, use leftover or canned chicken and put it on an English muffin with a little sauce. Top with some broccoli (fresh or frozen works) some onions green peppers and mozzarella. It is truly a fav now.

    I feel your pain on Chinese as it is my fav. I love to make a stir fry at home instead. We saute broccoli, carrots, onions, peppers, water chestnuts, cabbage cauliflower, green beans, and anything else we have handy. Add a little soy sauce, tiny bit of salt, pepper, and we add a little Italian seasoning. It sounds weird, but it’s really good. Then we add some cooked long grain rice and it’s less than half the calories!
    References :

  2. M says:

    You can make a lot of recipes low fat/low cal. Try this website, 3FATCHICKS.COM. It has tons of healthy recipes and you wouldn’t even know it. They are delicious. Try the Cheesy Chicken Enchiladas. They are amazing! http://www.3fatchicks.com/diet-recipes/

    Also try WEIGHTWATCHERS.COM for healthy recipes and ways to make foods low fat. http://www.weightwatchers.com/index.aspx

    Another good site is HUNGRY GIRL. They have tons of low fat versions of popular recipes. The recipes are quick and easy too. They also have a cook book. http://www.hungry-girl.com/

    Try to use portion control. Some meals really aren’t that bad if you don’t eat a lot of it.

    Here are some tips:
    - Try wheat pasta. They also sell fat-free sauce that’s pretty good.
    - I use 98% fat-free ground turkey in my chili and also use it to make turkey burgers. Try wheat or light wheat hamburgers buns.
    - Hot dogs come in 98% fat-free. The Hebrew National ones are so good. And try wheat/light wheat hot dog buns.
    - Use wheat or light wheat bread.
    - Brown rice rather than white. It’s healthier.
    - There are fat-free versions of cheese, cream cheese, yogurt, ice cream, salad dressing, sour cream, etc.
    - Low sugar versions of cereal, oatmeal, popsicles, granola bars, pudding, etc.
    - Lean Cuisine has some yummy personal pizzas.

    Hope this helped!!
    References :
    Myself.

  3. musicimprovedme says:

    I’m a Mexican food nut…texmex to be exact and yes I know it’s really not authentic but I love it and grew up on it. This is a big concern for me, I know that restaurants are loading up your food with lard and heaps of cheese, gravy, etc.

    I order/use pico de gallo and or mashed beans instead of queso or chili as a chip dipper.

    Baked chips.

    Order/use leaner cuts of meat, or cooked in a less fatty way. GRILLING brings out great flavor in meat and veggies alike and is extremely healthy. You can also use less meat in favor of beans.

    Less cheese but use regular full-fat cheese.

    For any type of cuisine, you can let the country’s ingredients and flavors inspire you, but make a salad or a soup instead of an entree or a side dish. The broth will help you get full, and this is a chance to show off veggies and use less meat, plus it is a chance to really experiment with the spices.

    Almost every cuisine has signature veggie dishes, and something wonderful they do with fruit. You can experiment with those things.
    References :

  4. carmeliasue says:

    Chicken Chow Mein
    1 cooking spray
    1 1/2 cup fresh chopped onion
    1 cup fresh chopped celery , sliced
    1/2 cup sliced green bell peppers , chopped
    2 cup cooked chicken breast, diced
    14 oz Vegetables, canned, drained (Chinese-style)
    4 oz canned mushroom slices, drained
    1/4 tsp ground cumin
    1 Bouillon, chicken, sodium free, instant packet (1 tbsp)
    1 tbsp cornstarch
    3 cup water

    1 Coat a large skillet with cooking spray and heat it over medium heat until hot.
    2 Stirring constantly, add the onion, celery, and green pepper and cook it for 3 minutes, or until the vegetables are tender.
    3 Stir in the chicken, Chinese vegetables, mushrooms, and cumin. Continue to cook over medium heat for 1 minute.
    4 After dissolving the bouillon granules and cornstarch in water, add it to the chicken and vegetable mixture. Continue to cook over medium heat, stirring constantly, until bubbly and thickened.

    Serving size: 1 cup
    Amount Per Serving
    Calories 112.4
    Total Carbs 10.6g
    Dietary Fiber 2.8g
    Sugars 3.4g
    Total Fat 1.9g
    Saturated Fat 0.5g
    Unsaturated Fat 1.4g
    …………………………………………………………………………………………….

    Chili Meatloaf
    1 cooking spray
    1 cup Tomato Sauce, unsalted, canned , divided
    3 tbsp sweetener (sugar substitute) , divided
    2 tsp Mustard, yellow, prepared
    1 1/2 tsp chili powder , divided
    1 tbsp onion flakes
    1 tbsp parsley, dried
    1/2 g salt
    1 lb Turkey, ground, 99% fat free, raw (or ground beef)
    1/4 cup Bread Crumbs, Italian style

    1 Preheat oven to 350 degrees F. Coat a 9 x 5 inch nonstick loaf pan with cooking spray.
    2 In a large bowl, combine 1/3 cup tomato sauce, 2 tablespoons sweetener, mustard, 1 teaspoon chili powder, onion flakes, parsley flakes and salt; mix well. Add in ground meat and bread crumbs and mix well. Pat into prepared loaf pan.
    3 In a small bowl, combine and mix the remaining tomato sauce, chili powder and sweetener. Spoon mixture over top of meatloaf.
    4 Bake 55 to 60 minutes. Remove meatloaf from oven and let cool for 5 minutes before slicing.

    Makes 6 servings
    Amount Per Serving
    Calories 114
    Total Carbs 13.2g
    Dietary Fiber 1g
    Sugars 8.6g
    Total Fat 1.4g
    Saturated Fat 0g
    Unsaturated Fat 1.4g
    …………………………………………………………………………………………………………….

    To help make food a bit more healthy you can use wheat and whole grain pasta’s, rice, and bread. Use fresh or frozen veggies. Lean meats. Eat ground turkey instead of ground beef. Do not fry your foods. Bake, steam, grill or broil. Chose a healthy oil if you must use oil. Do not add sugar and salt to foods. Try herbs and spices instead. And above all else use portion control. Read labels to find out portion sizes and go by that. If you must have seconds, make it veggies. Try this site for healthy recipes: http://www.dlife.com, it is a diabetic site, but you can search recipes by what you are looking for. Example, say you want low calories, well then you can just search for low calorie recipes, or if you want low salt, you can search just low salt recipes. This is a great site, even if you don’t have diabetes. I hope this helps you some. Good luck on eating healthy.
    References :

  5. Natasha says:

    Watching your portions is the first step. If you eat the whole pint of Chinese food, of course it’s going to rack up calories and fat. Just divide it up before you dig in, and you’ll feel less obligated to eat it all in one sitting. Cook your meats the same way, but use leaner cuts or remove the skin. Use more heart-healthy olive oil than butter, always go for grilled versus breaded or fried, and ask for salad dressing on the side. Dip the fork and then pick up the lettuce, and you’ll eat less. Add an extra serving of fruits or veggies to every meal while cutting back on the starches. Use seasonings on everything, but don’t load up on the salt, to add flavor to healthier, less exciting foods.
    References :

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