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Fat Fighting Recipes

Recipes Based on the Latest Fat Fighting Research

Shrimp or Chicken with Roasted Red Peppers

This is an original recipe created by none-other-than my DH (Dear Hubby). His recipe features the appetite-suppressing power of lean protein (either chicken or shrimp) and vinegar combined with the metabolism-boosting power of olive oil (in the chicken version).

Serve over pasta. If you cook pasta al dente, it has a few more calories but stays in your system longer and helps control blood sugar spikes that cause food cravings.

Serves 4.

• 4 skinless, boneless chicken breasts or 1 lb. jumbo shrimp, shelled and cleaned
• ½ t.. salt
• ¼ t. black pepper
• 1 T. olive oil (for chicken only)
• 14 oz. roasted red peppers, undrained
• 2 t. minced garlic
• ½ c. wine
• ¼ c. tomato juice
• 1/3 c. white vinegar (to taste)
• 3 T. Balsamic Vinegar (to taste)
• 1 t. each basil, oregano and parsley

[For a lucious sauce, puree the roasted red peppers - you can also add one or more fresh bell peppers with just the seeds removed. Serve as is over slightly sauteed chicken, shrimp, fresh tuna or swordfish or combine with your favorite tomato based sauce.]

Chicken: season with half of salt and pepper; brown on both sides in hot oil in large skillet. Combine remaining ingredients. Pour over chicken. Cover and simmer 15-20 min. until chicken is completely cooked.*

Shrimp: combine all ingredients except shrimp in large skillet. Bring to boil.* Reduce heat; add shrimp. Cover and cook for 2-3 min. until shrimp is cooked through.

* Reduce sauce or add dry shrimp bullion powder if desired to thicken.

Jean’s Original Salmon, Peppers and Onion

The recent fat-fighting-food-finds in this original recipe are olive oil (metabolism booster) and vinegar (appetite suppressant). The health and diet benefits of salmon (especially wild-caught) have long been known.

[If you have not yet tried wild-caught Alaskan salmon - do it now. You can get bags of it in the frozen foods section of most supermarkets or directly from SeaBear.

It is an entirely different taste experience from farm raised salmon - plus it is much healthier. Once you try it you won't go back.]

Serves 4.

• 9 oz. pasta
• 2 T. olive oil
• 2 medium sweet peppers, thinly sliced
• 1 large sweet onion
• ½ t. salt
• ¼ t. black pepper
• 1-14 oz. can of wild-caught salmon, cleaned
• ½ c. tomato juice
• 4 T. balsamic vinegar
• 1 oz. dried basil

Prepare pasta. Drain and reserve ½ cup of cooking water. Return pasta and ½ cup reserved water to pot.

Meanwhile, heat olive oil in large skillet. Add sweet peppers, onion, salt and black pepper. Cook about 10 min. until vegetables soften.

Add salmon, tomato juice, balsamic vinegar and basil. Cover and simmer 10 min.

Add the salmon/vegetable mix to the pasta pot and toss to combine.

Serve with Italian bread and do as the Italians do, instead of trans-fatty butter or margarine, dip the bread in olive oil poured onto a saucer with a bit of balsamic vinegar drizzled in the middle. Pretty, cosmopolitan and healthy all at once.

Now imagine you’re sitting at a café along Rome’s romantic Via Veneto.

Easy Chicken Enchiladas with Avocado/Corn Salsa

This easy recipe can be made in advance and frozen. Better yet, double-batch; use one immediately and freeze the other. To use, defrost and heat as below.

The fat-fighting-food-finds featured here are the lean protein of chicken (appetite suppressant), avocado (metabolism booster) and the capsaicin (appetite suppressant) in the enchilada sauce.

Serves 4.

• 10 6-in. flour tortillas
• 2 cups shredded cooked chicken (canned is fine, but watch the sodium content)
• 1 c. shredded cheddar cheese, divided ¾ and ¼
• 1 8-oz. can enchilada sauce + ½ c. tomato juice

Preheat oven to 400.

Lay tortillas flat on work surface. Divide chicken and ¾ c. cheese evenly and spread down the center of each tortilla.

Fold both sides toward the center; lift and lay folded tortillas in one layer in a large baking dish. Pour sauce over and sprinkle remaining cheese.

Bake 8-10 min.

Salsa

• 1 ripe avocado, pitted and diced
• 2 tomatoes, cubed
• 2 cups frozen corn, defrosted
• 1 T. lime juice
• 1/8 t. salt
• 1/8 t. black pepper

Combine ingredients and toss gently. Make the day you will serve the enchiladas.

Winning Weighs with Vinegar and Olive Oil

Some ways to get the maximum fat-fighting benefits from vinegar and olive oil

Recent research has shown that vinegar helps control blood sugar levels and prevent the spikes which cause cravings and that olive oil boosts the metabolism to burn more calories. Olive oil is an important component of the Mediterranean and Sonoma Diets.

Here are some winning ways with these health-promoting foods. Enjoy!

1. Dip your bread into olive oil and balsamic vinegar, as the Italians do.

2. Use apple cider vinegar and olive oil in place of the mayonnaise in potato salad.

3. I loooove my Bonjour Salad Chef for making my own oil and vinegar salad dressings.

The attractive carafe is used to make, store and serve your dressings. It has 4 recipes printed around the carafe, with measurement markers yet! The battery-powered mixing wand seals tightly against the top of the carafe to prevent any mess.

More Winning Ways with Vinegar

1. Make your own flavored vinegars, either for yourself or as gifts. It’s so easy and the basic ingredients are so inexpensive, I don’t understand why people pay so much to buy the pre-made gourmet varieties.

You will need:

• 2-qt. non-reactive saucepan (e.g. enameled or stainless steel)
• 1 qt. white vinegar
• 2 1-qt glass jars
• 1/3 c. herbs of your choice (e.g. rosemary, thyme, basil, rosemary, tarragon, dill or oregano)
• Decorative clear glass bottles with cork stoppers for the finished product
• Optional: sprigs of fresh herbs to display in the finished product

Bring the vinegar to a boil; remove from heat; stir in herbs.

Pour mix into the 2 glass jars and cap tightly. Let steep at room temperature 3 days, shaking occasionally.

Strain into the decorative bottles. Add sprigs, if desired, and cork tightly.

2. Use balsamic vinegar to marinate chicken, shrimp or salmon.

More Winning Ways with Olive Oil

1. I think everyone already knows to use olive oil in place of vegetable oil or butter for sautéing and browning; but I’d better mention it.

2. Make your own herbed olive oil. Used dried herbs. The flavor will be a bit less intense but you don’t need to refrigerate the oil.

It is the water in fresh herbs added to oil that is a breeding ground for bacteria. Let your dried-herb infused olive oil age for a month before using. It will be good for a year.

You will need:

• 2-qt. saucepan
• 4 c. olive oil
• 2 T. + 2 t. each dried basil, oregano, thyme and parsley
• Decorative clear glass bottles with rubber or cork stoppers or pouring spouts for the finished product

Combine the oil and dried herbs in the saucepan. Bring to simmer over medium heat and simmer briefly (10-15 seconds), stirring occasionally.

Remove from heat and continue stirring 30 seconds more. Let cool 1 hour. Strain through a fine sieve into a large measuring cup. Use a meat mallet or similar instrument to press the herbs and extract as much flavor as possible.

Pour the herb-infused oil into decorative bottles and seal tightly to age.

This article is for informational purposes only and is not meant to be taken as medical advice.

 

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