DIY Diet Plans

When all you need is a diet and a plan

Posts Tagged ‘diet recipes’

Fat Free Snacks

snack-free-snacks Looking for fat free snacks?
If you’re dieting or on a weight loss diet plan or program to get rid of extra fat, you know how hard it can be to eat like a bird.

Sometimes you just have to have that little extra snack.

I KNOW, that YOU KNOW what I mean!

The good news is, there are fat free snacks that you can use to add variety to your meals.



Just be careful because it is easy to think that because these foods are low or no fat you can eat as much as you want.

That is not true.  You still have to make sure you don’t gorge yourself on snacks and desserts or you WILL gain weight.

These low fat foods are meant to be used in between meals when you are just getting tired of that other stuff….arrggh…SALADS!

The following snacks have either no-fat or very low-fat under 3 grams. They are the lowest fat snacks and they include candies, desserts, chips and of course, fruit.


48 Fat Free Snacks

Food                                                  Portion Size                Calories

Apple                                                1 medium                         81
Applesauce unsweetened                 ½ cup                              53
Apricots,                                            5 dried                            83
Apricots, fresh                                   3 medium                        51
Bagel                                                 ½ of a bagel                   81
Banana                                             1 medium                        100
Blueberries                                       1 cup                               82
Bread, sourdough                             1 slice                             70
Butterscotch candy                           4 pieces                          88

Cantaloupe,  cubed                           ½ cup                             57
Carrot                                               1 medium                        31
Celery                                               1 stalk                              6
Cereal, frosted,
shredded wheat                                4 biscuits                       100
Cookie, devil’s food, Iow-fat              1                                     50
Cookie, pecan,                                 1                                     40

Cottage cheese,                               ½ cup                             81
Cracker, graham                               ¼                                   59
Crackers, Saltines                            5                                     60
Crackers, whole-wheat fat free         5                                     60
Crackers whole wheat only               6                                     95                                 Cucumber                                        1 medium                        16
Dill pickle                                         1 medium                        12
Fig bars,fat-free                               2                                     100
Fruit juice bar                                  1                                      25
Grapefruit                                        1/2 medium                     37          Grapes                                            1 cup                               59
Gummi bears                                   3 pieces                           21
Honeydew melon, cubes                  1 cup                               60
Jelly beans                                       8 large                             83
Life savers candy                            1  candy                           9
Orange                                            1 medium                         65
Peach, dried                                    1 medium                         62
Peach, fresh                                    1 medium                         37
Peppers, green or red                     1 large                             20
Pineapples, cubes                           1 cup                               78
Popcorn, caramel, low fat                1 cup                               100
Popcorn, light                                  1 cup                               45
Potato chips, fat-free                       30 chips                          110
Pretzels, whole wheat                      1 small                             51
Pudding, chocolate                          4 oz or 1/2 cup                70
Raisins, seedless                            1/8 cup                             55
Rice cakes, plain                             1 cake                              21
Strawberries                                     1 cup                               45
String cheese, low-fat                      1 string                             60
Tortilla chips,
low-fat baked with salsa                   10 chips                           90
Tuna, in water                                 2 0z.                                  65
Yogurt, non-fat                                1/2 cup                             60
Yogurt bar, frozen non-fat               1 bar                                 45

P. S.

Another good trick to know when you are dieting other than lowfat snacks, is to eat meals under a certain amount of calories.
Try checking out our low calorie breakfast ideas,   low calorie lunch ideas   and  low calorie dinners  because it will help you if you are planning a diet.

Share our fat free snacks with your friends on facebook if you like this list!

My Tofu Scramble Recipe

my-tofu-scramble-recipeJust say the word “tofu” and most people look like they wanna gag. I’m about to change a lot of  facial expressions with my tofu scramble recipe.

The reason most people don’t like tofu is that it has a very bland flavor, but what most people don’t know is that it absorbs all the flavors you combine with it when you use it in cooking.

If you cook it with onions, it will take on an onion flavor. If you use garlic it will absorb the garlic flavor and so on. Tofu looks similiar to cheese but it’s made of curdled soybean milk.

Another word for it is bean curd. So, I’m gonna be showing you how to make scrambled bean curd.  Oh my god what is my life coming too!

All kidding aside though, for a food that gets such a bad rap tofu is a hidden gem in cooking healthy because you can add your own favorite flavors and make it taste like you’re eating your favorite food.


Plus, it has basically no fat, is low calorie and contains more healthful nutrients then you can shake a stick at.

Did you know that tofu contains tryptophan?

Tryptophan is an amino acid that helps you feel calm and relaxed and when combined with carbohydrates, like a piece of toast for example, it will make you sleep like a baby.

Who would have ever thought?

So, now that you know a little more about this wonder food, do you think you would like to try my tofu scramble recipe? This is the recipe for tofu that I love the most and eat for breakfast
instead of scrambled eggs!

Now that I’m hooked on this tofu scramble recipe, eggs taste funny to me.

Alrighty then, come with me into my tofu kitchen and I will show you how to make my famous tofu scramble recipe.

My Tofu Scramble Recipe


This is not in exact measurements because I usually just eyeball it when I make it.

  • 1/4 package firm tofu ( I use silken tofu from the organic section in my store but you don’t have to. You can buy it in the regular section too.)
  • chopped green and red onions
  • 1 clove garlic
  • salt and pepper or herb seasoning
  • a few pinches of turmeric (I use this because I personally like the flavor, its the ingredient they use in curry, you can leave it out if you don’t like it)
  • chopped green or red pepper or other colored peppers
  • salsa
  • pita bread
  • tzaiki sauce ( greek style cucumber sour cream dressing )

Okay now lets get busy!

  1. Using a large frying pan pour some olive oil into the pan and throw the red onions, garlic and green pepper into the pan over medium heat.
  2. Let that fry for a few mintues then add the tofu. Sprinkle with salt and pepper or herbs of choice.
  3. Fry this up over medium to medium high heat depending on how hot your burners are. Just watch it to make sure it doesnt burn.
  4. Cook for about 10 minutes or so.
  5. Once it’s cooked cut a pita bread in half and fill with the tofu mixture. Top with tzaiki sauce, green onions and salsa and enjoy!

Now that tastes good!

Got a tofu scramble recipe you like? It seems we could all use good tofu recipes so feel free to leave your favorite tofu recipe below.

Easy Minestrone Soup Recipe


easy-minestrone-soup-recipeVegetarian soup recipes often use beans in place of meat just like this easy minestrone soup recipe does. You don’t have to be vegetarian to enjoy it though.

If you happen to cook a lot, get in the habit of making soup stock. Simmer up a batch once or twice a month, pour it in ice cube trays and freeze.

Once the cubes are frozen, store them in a sealed freezer bag that you can thaw quickly in whatever amount you need for your recipe.

One cube of broth equals roughly a 1/4 liquid once thawed.

Tip for making this easy minestrone soup recipe:

The frozen vegetables used in this recipe are part of what makes this recipe “easy”, but you should thaw them a little first before using them .

Place them in a colander and then run hot water over them for a few minutes to break up the ice crystals that have formed on the veggies. Once you can separate the veggies they are ready to use. Cook for 2 1/2 minutes but not longer.

Ingredients to  make this easy minestrone soup recipe

I think this is one of the most simple bean soup recipes you will ever make.

  • 1 tbsp. olive oil
  • 1 medium onion
  • 1 celery stalk with leaves
  • 2 tsps. dried Italian herb blend
  • 3 tbsp raw quick cooking brown rice
  • 1 large potato with peel cut up into 1/4 diced pieces
  • 10-ounce package of frozen mixed vegetables
  • 4 cups canned vegetable broth
  • 1   15-ounce can cannellini or other small white beans, drained and rinsed
  • 1/3 cup small elbow pasta or small shells
  • 2 tbsp. tomato paste
  • salt and pepper to taste
  • grated parmesan cheese


1. Heat oil in large saucepan over medium-high heat. Add celery, garlic, onions, and herbs. Cook and stir until the onion is transparent.

2. Add rice, potato, mixed frozen vegetables and vegetable broth. Cover and simmer at least 10 minutes.

3. Stir in pasta, beans and tomato paste. Boil again over high heat.

4. Reduce the heat to low and cover. Simmer for about 10 minutes until pasta is al dente.

5. Add salt and pepper to taste and garnish with parmesan cheese to top of this recipe for minestrone soup.

This easy minestrone soup recipe makes 4 servings.

If you have any recipes of your own for bean soups like this easy minestrone soup recipe then feel free to leave your recipe below for others to enjoy.

Low Fat Chicken Salad Recipes

low-fat-chicken-salad-recipeLooking for low fat chicken salad recipes or healthy meals? Cooking with chicken is so easy when you have the right recipe, and so tasty when you use the right ingredients.

We would like to present two of our favorite chicken salads for you to make at your next meal. One is from the orient and one is a really good chicken strip recipe that even the chicken himself would enjoy.


Low Fat Chicken Salad Recipes

Oven Baked Chicken Strip Salad

This is one of my mom’s favorite chicken salad recipes that I want to share with you. The chicken is coated with crushed cereal crumbs but it’s baked in the oven instead of fried in keeping with low fat cooking.


  • 1 pound boneless skinless chicken breast
  • 1 egg white beaten
  • 1/4 tsp. pepper
  • 2/12 cups of corn flakes crushed fine
  • romaine lettuce torn up
  • 1/4 cup fat free or low fat raspberry or other flavored vinaigrette
  • 1 pear cut in cubes
  • 1/2 cup slivered almonds
  • couple tbsps. of water
  • cooking spray
  • seasoned salt to taste


1. Preheat oven to 325F

2. Cut chicken into strips and in a shallow bowl stir the egg white and water together.

3. Spread the crushed cereal and pepper and seasoned salt onto a plate. Dip chicken into egg whites to coat both sides and then press the chicken or roll it in the crushed cereal to coat the chicken all around.

4. Place on baking sheet in single layer. Be sure to line the baking sheet with tin foil first and spray the foil with cooking spray to prevent sticking.

5. Spray a little cooking spray lightly over the chicken.

6. Bake for 20 minutes or so until chicken is no longer pink.

7. Toss the romaine lettuce and vinaigrette together and put a few handfuls on serving plates. Place the hot chicken on top of the salad and sprinkle with the pear and nuts.  Serve.


Per Serving

  • Calories  325
  • Total fat  7 g.
  • Saturated fat  1 g.
  • Trans fat 0 g.
  • Cholesterol  64 mg.
  • Sodium 335 mg.
  • Carbs  35 g.
  • Fiber  5 g.
  • Sugars  14 g.
  • Protein  30 g.


Oriental Chicken Pasta Salad

You can use rice or egg noodles for this salad or corkscrew pasta. Whichever you use it will still be in the low fat chicken salad recipes category!

Serves 9-10


  • 1 1/2 pounds of boneless skinless chicken
  • 1/2 cup rice vinegar
  • 1/3 cup low sodium soy sauce
  • 2 garlic cloves minced
  • 1 tbsp. sugar
  • 3 large carrots
  • 2 green peppers
  • 1 1/2 cups snow peas
  • 2 tbsps. sesame oil
  • 3 tbsps. gingerroot minced
  • 1 pound corkscrew pasta or rice noodles


1. Slice the chicken into 3 inch thin strips. Combine the soy sauce, gingerroot, vingegar , garlic and sugar in a bowl. Stir in the chicken and cover and let stand for 30 mintues to blend flavors.

2. Cook pasta in a large pot of boiling water according to package directions .Drain.

3. Cut the carrots and green pepper into strips and put aside.

4. Use a spoon to remove the chicken from the marinade, reserving marinade.

5. In large skillet cook chicken over medium heat for about 3 minutes and then add pasta.

6. Add green pepper and carrots to the skillet and stir fry another 3 mintues or so. Transfer to the bowl with pasta.

7. Add the leftover marinade with  1/2 cup of water to the skillet and bring to a boil. Add snow peas to skillet and cover for 4-5 minutes. Pour over pasta and add sesame oil, then toss to mix.

8. Serve warm of keep in the refrigerator up to 2 days.


Per Serving (1 cup)

  • Calories  300
  • Total fat  5 g.
  • Saturated fat  1 g.
  • Trans fat 0 g.
  • Cholesterol  41 mg.
  • Sodium 25 mg.
  • Carbs  40 g.
  • Fiber  3 g.
  • Protein  22 g.

Share your low fat chicken salad recipes and chicken dishes with everybody in the form below!

Chicken Stir Fry Recipes

chicken-stir-fry-recipesWhat would life be like without tasty and delicious low-fat chicken stir fry recipes?

They make your mouth water but will keep your waist chicken leg thin.

That’s  a good reason to give them a  fly…I mean try!

These recipes are so healthy but still full of flavor. That’s why we decided to share them with YOU.

Let’s start with everybody’s favorite…an oriental style spicy chicken stir fry recipe.  After all everybody thinks Asian when we think about stir fry recipes!


 Your Low Fat Chicken Stir Fry Recipes

Spicy Chicken Stir Fry

This recipe has lots of vegetables with a low-fat sauce making it a healthy all in one dish.

Serves 6


  • 10 ounces rice noodles
  • 2 1/2 cups broccoli
  • 3 cups red bell pepper
  • 3 cups snow peas
  • 1 1/2 pounds boneless skinless chicken breasts cut in bite size pieces
  • 1 3/4 cup matchstick thin sliced carrots
  • 1 cup bottled Thai style peanut sauce
  • 2 tbsp. low salt soy sauce
  • 4-5 tbsp of roasted peanuts
  • cooking spray
  • vegetable oil


1. In a pot of water cook noodles according to package directions. Drain and rinse and set aside.

2. In large frying pan or wok stir fry the broccoli and bell pepper over medium high heat for about 2 minutes. Make sure to spray pan with cooking spray first.   Stir in snow peas and cook for 1 more minute. Take vegetables out of pan and set aside.

3. Using the same wok add some oil about 1 or 2 tbsp and then add the chicken pieces. Stir fry over medium high heat for 2 or 3 minutes or til chicken is not pink. Turn heat down to about medium and put the vegetables you have set aside into the wok with the chicken.

4. Stir in the carrots, peanut sauce and soy sauce.

5. Add the noodles and toss until combined and heated through.  Sprinkle with peanuts and serve.

TIP: If  you are on a  low sodium diet just be sure to use low sodium soy and peanut sauces.  In fact for either of these chicken stir fry recipes just use low sodium alternatives for any of the bottled ingredients.

Per Serving

  • Calories  540
  • Total fat  14 g.
  • Saturated fat  3 g.
  • Trans fat 0 g.
  • Cholesterol  85 mg.
  • Sodium 1060 mg.
  • Carbs  69 g.
  • Fiber  6 g.
  • Sugars  6 g.
  • Protein  43 g.


Easy Chicken Stir Fry Recipe

Everybody on the planet wants easy recipes. The vegetables in this stir fry are available to everyone all  year round. You can find Chinese hoisin sauce in your grocery store or you can make your own sauce by using soy sauce and some sherry.

Either of these chicken stir fry recipes can be served over noodles or rice.

Serves 4


  • 1 pound boneless skinless chicken breast
  • 1-2 tbsps. vegetable oil
  • 2 tbsps. ginger root 2-3 cloves garlic or to taste
  • 2 medium onions
  • 2 carrots, sliced like match sticks
  • 2 stalks for celery sliced diagonally
  • 2 cups sliced cabbage
  • 1 cup chopped broccoli
  • 2-3 tbsps hoisin sauce (depending on how saucy you want it)


1.Cut up the chicken into bite size pieces. In a non stick skillet or wok, heat oil over high heat and then stir fry the ginger, garlic and chicken for 3 minutes or until chicken is no longer pink. Add the onions and stir fry 1 minute longer.

2. Add sliced carrots, cabbage, celery and broccoli and stir fry 4 more minutes. Add a spoon or two of water if they get too dry.

3. Stir in hoisin sauce and mix.

4. Serve and enjoy.


Per Serving

Calories 235

  • Total fat 7 g.
  • Saturated fat  1 g.
  • Cholesterol 70 mg.
  • Sodium 190 mg
  • Carbs 14 g.
  • Fiber 4 g.
  • Protein 30 g.

These chicken stir fry recipes are great one dish meals but if you would like to try something else then take feast your eyes on

next page should be another link to healthy baked chicken recipes 584 1 584000  and include a variety of different chicken recipes

Healthy Baked Chicken Recipes

healthy-baked-chicken-recipesHealthy baked chicken recipes are great meals for everyone but especially for those who are health conscious. Poultry, such as chicken, is lower in fat, especially saturated and trans fat.

Much lower then red meat like steak or beef.

 If you are watching your fat or cholesterol intake or have been told to cut down your salt because you have high blood pressure, try these delicious
healthy baked chicken recipes. They are relatively low in fat and salt. If you want to cut down salt intake further then just cut the salt that is called for in each recipe in half.

Each recipe is a flavor burst in every bite.

Your Healthy Baked Chicken Recipes -Enjoy!

Baked Chicken with Sherry And Peach Sauce

This chicken is covered with a sweet and savoury sauce you will love.

Serves 8
Prep time – 20 mins
Cooking time 1 hr


  • 7- 8 boneless skinless chicken breasts
  • 2 medium onions
  • 1 cup low fat chicken broth
  • 1 cup chili sauce
  • 1 cup sherry
  • 1/2 cup brown sugar
  • 2 tbsp. arrowroot
  • 1/3/4 cups sliced peaches
  • 1-2 cloves of fresh garlic (minced)
  • salt, pepper


1. Cut excess fat from chicken. Put the chicken in a large baking dish. Season with salt and pepper and toss the minced garlic on top.

2. Broil under the broil for a few minutes until chicken is slightly browned. Remove from oven and put aside.

3. Use non stick cooking spray and coat a medium size sauce pan. Cook the onions for 5 minutes then add the broth, brown sugar, arrowroot and chili sauce.

4. Bring the sauce to a boil stirring constantly. Take the pot off the heat once thickened a bit and pour it over the chicken.

5. Cover the chicken with tin foil and bake at 350 for 30 minutes, Then remove the tin foil and pour the peaches and sherry on top of the chicken.

6. Bake without the tin foil for another 30 minutes or so. Make sure to baste it occassionally.

Per serving:

Calories: 160
Total fat: 2 gr
Mono saturated fat 0.7 gr
Polyunsaturated fat 0.4 gr
Saturated fat 0.6 gr
Protein 17.6 gr
Carbohydrates 15.3 gr
Fiber 1.2 gr
Cholesterol 46 mg
Sodium 195 mg

Buttermilk Oven Chicken Cutlets

This is one of those healthy baked chicken recipes that tastes like deep fried but without the extra fat. Try them for lunch as leftovers on whole wheat buns.

Prep time: 20 minutes
Cooking time: 15 minutes. approx.

Serves 6

  • 5 cups of cornflakes cereal crushed to 1/3/4 cups small
  • 1 tsp. poultry seasoning
  • 1/3 tsp. garlic salt
  • 1 tbsp. dried parsley
  • 1/4 tsp. paprika
  • salt and pepper to taste
  • 2/3 cup low fat buttermilk
  • 1/3 cup flour
  • 1 pound of boneless skinless chicken breasts (thin sliced)
    cooking spray
  • 1/4 cup low fat plain yogurt
  • 2-3 tbsp. spicy brown mustard


1. Preheat your oven to 450F.

2. In a dish combine cereal, parsley, poultry seasoning, garlic salt, pepper and paprika. Set aside.

3. Pour buttermilk into a shallow dish. Spread the flour on wax paper in one even layer.

4. Cut chicken into six serving size pieces. Lightly coat chicken with the flour. Then dip chicken into buttermilk to coat both sides.

5. Next roll the chicken into the cereal and press cereal in around the chicken.

6. Place chicken in single layer on a baking sheet that you have lined with foil and cooking spray.

7. Bake uncovered in oven for 10 minutes or until browned lightly. Turn chicken and bake another 8-12 minutes. Make sure chicken is not pink.

8. In small bowl stir mustard and yogurt together. Take this healthy baked chicken recipes out of the oven and serve with mustard yogurt sauce.

Per Serving:

Calories: 240
Total fat 3 g
Saturated fat 1 g
No trans fat
Cholesterol 50 mg
Sodium 400 mg
Carbohydrates 26 g
Dietary fiber 1 g
Sugar 6 g
Protein 24 g

Chicken And Chile Enchiladas

These healthy baked chicken recipes can be made with leftover chicken or you can buy rotisserie chicken at the store and use it instead if you don’t have leftover chicken on hand.

Serves 6

Prep time: 20 minutes
Cooking time: approx. 30 minutes


  • 2 cups baked chicken breast shredded
  • 1 package or frozen drained chopped spinach
  • 1 cup low fat sour cream
  • 1/2 cup no fat or low fat plain yogurt
  • 2 tbsp. flour
  • 1 tsp. ground cumin
  • 1/2 cup sliced green onion
  • 1-2 cloves minced garlic
  • 2 red jalapeno chiles, seeded and finally chopped
  • salt to taste
  • 6   7-8 inch flour tortillas
  • 2/3 cup shredded low fat sharp cheddar cheese
  • 1 cup salsa


1. Preheat oven to 350F.

2. Toss spinach with chicken in a large bowl. In another bowl stir garlic, yogurt, sour cream, flour and cumin together. Then stir half of this sour cream mix
into the chicken mixture. Stir salt into the other half of the sour cream mix.

3. Spoon chicken mixture down one side of the tortilla and roll up. Click here for best way to roll up a tortilla.

4. In a 12 x 8 x 2 baking dish place the tortillas seam side down. Make sure to spray the dish with cooking spray before hand. Spread sour cream mixture on top of the tortillas.

5. Bake for 25 minutes uncovered. Sprinkle cheese on top and continue baking 5 more minutes. Let stand 5 minutes and serve with salsa.

Per Serving

Calories 310
Total fat 10g
Saturated fat 4 g
Trans fat 0 g
Cholesterol 40 mg
Sodium 730 mg
Carbs 34 g
Fiber 3 g
Sugars 4 g

Protein 20 g

The above are all healthy baked chicken recipes great for low fat, heart healthy and weight loss diets. If you have healthy baked chicken recipes of your own please share them below.

Grilled Chicken Breast Recipes



Here are three really good low fat grilled chicken breast recipes.

Include them in any healthy diet whenever you feel like chicken!

Make them a meal with the meal suggestions under each recipe.

TOP 3 Grilled Chicken Breast Recipes.

Chef Cat’s Grilled Chicken Salad

Serves 4


  • 4 ounces fresh green beans
  • 4 boneless skinless chicken breasts
  • 5 tsps. olive oil
  • 1/2 tsp. garlic or to taste
  • 1/2 tsp. pepper or too taste
  • 7-8 cups mixed greens torn up
  • 2 medium carrots shaved in thin slices
  • 1 medium red or green bell pepper cut in slivers
  • 3/4 cup sliced cucumber
  • 3 radishes
  • 2 cups small cherry tomatoes
  • 3/4 cup low fat balsamic vinaigrette dressing


  1. Preheat your grill.
  2. Cook green beans in boiling water for 10 minutes. Drain and cool.
  3. Brush chicken with olive oil on both sides and sprinkle with garlic and pepper.
  4. Grill chicken over medium heat for about 15 minutes or until tender or no longer pink.
  5. Put greens on a plate and place the other fresh vegetables on top.
  6. Sprinkle with tomatoes and top with chicken.
  7. Pour balsamic vinaigrette over all.

Make this a meal by adding:

  • 1 whole wheat dinner roll with tsps. margarine or butter
  • 1 cup low fat frozen yogurt with berries and reduced fat whipped topping

Per serving   1/4 of recipe

  • calories-300
  • sugar 11 gr
  • sodium 1000
  • total fat 9 gr
  • saturated fat 1.5 gr
  • trans fat 0 gr
  • carbs 23 gr
  • fiber 6 gr
  • protein 43 gr
  • cholestrol 100 gr
Easy Golden Grilled Lemon Chicken

Grilled chicken breast recipes using lemon are great because they keep the chicken moist during grilling!

Serves 4


  • 4 boneless skinless chicken breast
  • 1/4 cup lemon juice
  • 2-3 large sprigs fresh rosemary or 1 tbsp. dried
  • pepper to taste


Using a shallow dish arrange your chicken in a singe layer. Pour the lemon juice over the chicken turning two or three times to coat chicken.

Sprinkle rosemary over the chicken. If using fresh rosemary, separate the needles from the stems.

Let stand at room temperature for 30 minutes of cover and put in the fridge for 4 hours or more.

Spray a grill with non stick oil and grill chicken over medium high or over hot coals for 4 or 5 minutes on each side or until chicken is not pink inside.

Make it a meal by:

  • Adding roasted or grilled potatoes and red peppers that have been brushed with a little oil.
  • Or a side dish of steamed brown rice.

Per Serving:

  • Calories 150
  • Total Fat 3 gr
  • Saturated Fat 1 gr
  • Fiber 0 gr
  • Protein 28 gr
  • Carbs  2 gr
  • Cholesterol 73 gr
  • Sodium 65 gr
  • Potassium 247 gr
Fly By Night Grilled Ginger Chicken Breasts

Grilled chicken breast recipes using ginger taste delicious because the ginger adds a unique special flavor to this dish.

Serves 4


  • 1 pound boneless chicken breasts
  • 2 tbsps. lemon juice
  • 2 tbsps. minced garlic or to taste
  • 2 tsps. fresh minced gingerroot or to taste
  • 2 tsps. olive oil
  • 3-4 1 tsp cumin and some pepper to taste


  1. Put chicken between two sheets of waxed paper and pound to half an inch thickness.
  2. Combine garlic, lemon juice, ginger, oil and cumin and spread on top of chicken.
  3. Marinate at room temperature for 15 minutes.
  4. Grill on lightly greased grill for 3-4 minutes per side or until inside is not pink
  5. Add seasonings to taste

Make it a meal by adding:

  • Tossed pasta and broccoli

Per Serving:

  • Calories 162
  • Total Fat 5 gr
  • Saturated Fat 1 gr
  • Fiber 0
  • Protein 26 gr
  • Carbs 1 gr
  • Cholesterol 71 gr
  • Sodium 62 gr
  • Potassium 240 gr

Use these grilled chicken breast recipes whenever you want simple easy recipes that are also low fat and good for your health.





Chicken Recipes For Dinner

chicken-recipes-for-dinnerYou’ll love these chicken recipes for dinner that are delicious and also low in fat. Chicken is used in low-fat diets because it has much less fat than red meat like steak or hamburger.

If you follow any type of low-fat diet, such as a weight loss diet or any other health related diet these low-fat chicken dinner recipes will fit the bill.  (did someone say “bill”)??

They not only can be eaten for dinner but for lunch or anytime you need a non fattening meal.

If you try them, please come back and tell us know how they tasted because we love your feedback!

So, let’s get clucking! I mean cooking! I mean…oh never mind you get the drift!

Cooking Tip:

Cut off any visible fat that you may see on the chicken before cooking to cut down on the fat content further. Once chicken is cooked it can be hard to see the fat around the edges because it is light in color and looks just like part of the chicken.

Your Links To Chicken Recipes For Dinner

Grilled Chicken Breast Recipes

Grilling meat is a low-fat cooking method because you don’t have to use any margarine or oil on the meat like you would in frying. At the same time grilling brings out the flavor of the meat making it a great way to make a low-fat main dish.

Healthy Baked Chicken Recipes

What can we say about baking chicken? It is just as good as grilling because you do not have to place the chicken in a bunch of oil which just adds fat and calories.

Chicken Stir Fry Recipes

Stir fries are another great way to make low-fat meals, but be careful of using high salt sauces on stir fries because too much salt is not good for your health.

Low Fat Chicken Salad Recipes

Everybody knows that eating salad is good for you. Chicken salad recipes can be made low-fat with low-fat mayonnaise and other low-fat ingredients.

If you have low-fat chicken recipes for dinner that you have served with lots of “oohs and ahs” go right ahead and fill out the form below and let other visitors to this site give you’re recipe  the “thumbs up”!

Low Fat Main Dishes

low-fat-main-dishesA diet plan site like ours has to include low fat main dishes and low fat recipes for you to try.

You might be trying to cut fat in your diet because of heart issues, gallbladder disease or  because you are over weight.

Whatever your reason, these healthy diet recipes are low in fat and can be used to create delicious healthy meals for you or your whole family.

Low fat main dishes include:

Chicken recipes

Try these homemade lowfat chicken recipes for dinner when you don’t want to eat red meats. Chicken always fits the bill.  Low fat chicken recipes include chicken chili and chicken cutlets.


Pasta is filling and also a low fat food. You can make a variety of great low fat meals using pasta, for the kids or for company.


Turkey is like chicken and it works great for those of  you who want to cut out red meat such as hamburger and pork. Turkey burgers are tasty recipes that are low in fat and can take the place of hamburger, steak of pork.


From chicken chili to beef chili we try to make all of these chili recipes crowd pleasers and also great low fat main dishes.


What is easier then crockpot cooking? It’s fairly easy to make low fat recipes and low fat meals in a crockpot. It’s for those who want to eat low fat but are short on time and need some delicious lunch or dinner recipes to try.


Pizza is a delight. Everyone seems to like pizza. But it can be a challenge to make low fat pizza because of the cheese. Try some of these low fat main dishes for pizza using low fat ingredients.


Did somebody say ole! Mexican recipes make great low fat recipes because you can replace the fat with great hot or spicy seasonings to kick up the flavor!


While beef can be high in fat, we use only lean ground beef in all these recipes. Try low fat beef stew for your dinner recipes tonight.


Seafood has many health benefits and it is usually lower in fat too. This makes it a perfect low fat diet food and a good food to create low fat recipes.


Vegetarian recipes are generally low in fat just based on the nature of a vegetarian diet. Vegetarian and low fat go hand in hand.

What are you waiting for?  Get cooking one of our low fat main recipes tonight. Or use them to add variety to any of the diets on this site. 🙂

Easy Low Fat Recipes

easy-low-fat-recipesEasy low fat recipes come in handy especially when you are dieting. Sometimes it can be hard to figure out how much fat is in which food and when you make meals you don’t want to have to be looking at the fat content of every food you eat.

After all aren’t meals supposed to be enjoyable and relaxing?  Counting fat content is stressful!

So, this page gives you  links to tasty and easy low fat recipes you’ll love. Try them anytime you’re looking to shed a few pounds or want to watch your fat intake.

They’re  good for any weight loss diet, heart healthy diet or low fat diet plan.

Check out the benefits of a low fat diet here.

But first here is our easy low fat recipe of the day. Try it tonight. Just because it’s low fat doesn’t mean it ain’t delicious!

My Mashed Potatoes

Note: It’s up to you if you want to beat the potatoes until smooth or leave them a bit chunky. It uses nonfat sour cream and mayonnaise which make the low fat difference!

Serves 4-5

Cooking time: 25 mins


  • 2 large baking potatoes, peeled and cut up into cubes
  • 2 sweet potatoes or yams, peeled and cubed
  • 1 large garlic clove, minced
  • 2 tbsps no fat sour cream
  • 1 tbsps non fat mayo
  • 2 tbsps non fat milk

salt and pepper to taste

Put potatoes, yams and garlic in a large pot. Add water to cover and bring to a boil. Once boiling reduce heat and cook 20 mins on medium or until tender. Drain.

Add mayo, sour cream, milk, and seasoning (salt, pepper) Beat and mash the potatoes until creamy, adding more milk if needed. Adjust seasoning and serve right away.

Per serving:

165 calories 0.2 g. total fat (1% of calories) 0.01 g. monosaturated fat 0.08 g. polyunsaturated fat, 0.2 g saturated fat 3.3 g protein 38.2 g. carbohydrate 1.9 g. fiber 0.1 mg cholestrol 71 mg sodium

Now on to the…

Easy Low Fat Recipes

low fat main dishes

low fat dessert recipes

low fat appetizers

low fat salad recipes

low fat soup recipe


Add your own easy low fat recipes.


Weight Loss Smoothies

Who dosen’t love a fresh luscious cold smoothie in a glass? Weight loss smoothies are guaranteed to make your day.

weight-loss-smoothiesUhh..did somebody say Clint Eastwood? Well, he’s cool and smooth, but is he luscious? We have no idea. 🙂

But these weight loss smoothies sure are.

Enjoy these weight loss smoothies for breakfast or for a low calorie or low fat diet. They are the perfect snack for in between meals. You decide depending on your lifestyle and what your goals are.

Or maybe you just plain ole’ feel like having a smoothie….with no dieting involved!

Here is one yummy page of favorite smoothie recipes. They’re all basically healthy smoothie recipes because you use only low fat or no fat milk to make them. You could cut back on the sugar to your liking if you are watching the sugar in your diet.

Weight Loss Smoothies With Berries


The 2 Berry Smoothie

This one we suggested for the 1000 calorie diet. But go ahead and try it with whatever diet you’re doing.

  • 1 c. low fat milk (skim or 1%)
  • 1 c. strawberries (fresh or frozen)
  • 1 c. raspberries (fresh or frozen)
  • 2 1/2 tbsp sugar
  • 1 cup ice cubes

Place the milk, berries and sugar in a blender; cover and process everything until smooth. Add ice cubes, stir it up and enjoy!

Amount Per Serving (1 cup)
Calories: 120

Yogurt Blueberry Smoothie



  • 1 cup of yogurt (greek style yogurt) low fat
  • 1 cup of fresh or frozen blueberries
  • 1/2-3/4 cup water or almond milk (or other milk if you have a favorite, I like to use almond soy milk)

Blend all ingredients in a blender until well blended. You can add more water of almond milk if you like a thinner smoothie or don’t use as much for a thicker smoothie.


The yogurt blueberry smoothie is  a great smoothie for the Mediterranean Diet. The Mediterranean diet focuses on eating colorful fresh fruit and vegetables each day and adopting a lifestyle diet to get and stay healthy. Take a look at the Mediterranean diet for a sample meal plan for one day.

Calories roughly 220

More weight loss smoothies coming soon.



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