A creamy chowder without the cream – or fat

1 Tbsp vegetable oil
2 Tbsp celery, finely diced
2 Tbsp onion, finely diced
2 Tbsp green pepper, finely diced
1 package (10oz) frozen whole kernel corn
1 Cup raw potatoes, peeled, diced in ½ inch pieces
2 Tbsp fresh parsley, chopped
1 Cup Water
¼ tsp salt
to taste – black pepper
¼ tsp paprika
2 Tbsp flour
2 Cups lowfat or skim milk

Directions:
1. Heat oil in medium saucepan. Add celery, onion and green pepper and saute for 2 minutes.

2. Add corn, potatoes, water, salt, pepper and paprika. Bring to boil, then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender

3. Place ½ cup of milk in jar with tight-fitting lid. Add flour and shake vigorously

4. Gradually add milk-flour mixture to cooked vegetables. Then add remaining milk

5. Cook, stirring constantly, until mixture comes to boil and thickens. Serve garnished with chopped, fresh parsley.

Yield 4 servings. Calories: 186, Total Fat: 5g, Saturated Fat: 1g, Protein: 7g, Carbs: 31g

http://www.tedloofitness.com/

Makes 4 servings

Ingredients

4 boneless, skinless chicken breasts
Juice of 1 lemon
2 tsp (10 mL) olive oil
2 cloves garlic, minced
1 tsp (5 mL) dried oregano
1 tsp (5 mL) dried basil
Pinch cayenne pepper

Directions

In shallow dish, arrange chicken in single layer.
Combine lemon juice, oil, garlic, oregano, and cayenne; mix well in small dish, . Pour over chicken and turn to coat both sides. Cover and refrigerate up to 6 hours or let stand at room temperature for 20 minutes.

On greased grill, cook chicken over medium heat for 5 minutes on each side or until meat is no longer pink inside.

Nutritional information per serving

Calories 177
Fat 4 g
Carbohydrate 1 g
Protein 32 g

http://www.tedloofitness.com/

Makes 2 servings

Ingredients:

8 egg whites
2 whole grain tortilla
4 tbsp fresh cilantro, chopped
1 cup nonfat refried beans
1/2 cup salsa

Instructions:

Scramble egg whites and spread remaining ingredients evenly between the warmed tortillas. Roll and serve.

Nutrients per serving – 288g

Calories 245
Protein 17 g
Carbs 44 g
Fat 2 g

http://www.tedloofitness.com/

This is the first of many recipes to follow.

This recipe serves:2

Ingredients

1/2 red pepper
1 large boneless, skinless chicken breast, approx. 6 to 8 ounces
1 tablespoon canola oil
salt to taste
freshly ground black pepper
4 corn tortillas
1 tablespoon fresh lime juice
1/4 cup non-fat sour cream
3/4 cup shredded lettuce
1 large tomatoe, seeded and diced
1 tablespoon cilantro leaves
1` jalapeño chili pepper, seeded and minced, optional
1 lime cut into wedges

Instructions

1. Preheat the grill to high.
2. Place the pepper on the grill roasting it on all sides until evenly blackened and blistered. Place the pepper in a covered bowl.
3. Turn the grill down to medium-high. Brush the chicken breast with oil and season with salt and pepper. Grill the chicken breast on both sides until cooked through, about 6 minutes per side. Transfer the chicken to a cutting board and cool.
4. Wrap the tortillas in foil and warm them on the grill.
5. Remove the pepper from the bowl and peel it. Cut the pepper into strips and place them in a medium bowl.
6. Cut chicken into strips and add them to the peppers. Mix cilantro leaves, jalapeño pepper, chicken, peppers and sprinkle with the fresh lime juice.
7. Fill the tortillas with chicken & pepper mixture, sour cream, lettuce, tomatoes, with lime wedges on the side.

Serving Size: 2 tacos
Number of Servings: 4

Nutritional Information Per Serving

Calories 464
Protein 32 g
Carbohydrate 65 g
Fat 8 g
Saturated Fat 1 g
Sodium 254 mg