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January 19, 2001
Issue #30

Fit Food
by Jason Meuller

If there's anyone in the world who hates dieting, it's me.  Dieting for me can mean a lot of things, eating to lose fat, eating to gain muscle, or just eating to maintain.  Anyway you cut it, eating like a bodybuilder sucks most of the time.  In order to help make life a little easier on all of us, AE will be including a new recipe every week so that you can add a little variety to your life.
.

Quick Egg White & Potato Scramble
Adapted from Ore-Ida, Potato Recipes

4 servings

1/2

tsp

olive oil

2

c

potatoes o' brien, thawed

1

c

onions, chopped

1 1/2

c

egg whites, slightly beaten

1/2

tsp

salt

1/4

tsp

black pepper

 

 

 .

In a skillet, heat oil over medium heat. Add potatoes and onions. Cook eight minutes, or until potatoes are done. Fold in egg whites, salt, and black pepper. Cook three minutes more or until egg whites are set, stirring constantly.

106 Calories; 1g Fat (5% calories from fat); 10g Protein; 14g Carbohydrate; 0mg Cholesterol; 427mg Sodium

Broccoli & Chicken Casserole
Adapted from Better Homes & Gardens, New Dieter's Cookbook

6 servings

3

c

No Yolks(r) egg noodle substitute

2 1/2

c

ground chicken breast, skinless -- cooked

1/2

c

onions -- chopped

3 1/4

c

frozen broccoli cuts -- thawed

10 3/4

ozs

low-fat cream of mushroom soup

1/2

c

skim milk

1/2

c

Swiss cheese -- shredded

1

tsp

basil

2

tsps

salt

1/4

tsp

black pepper

.
Preheat oven at 350. Prepare a 2 1/2-quart casserole dish with cooking spray; set aside. Cook noodles according to package directions. Drain. In a mixing bowl, combine noodles, chicken, onions, and broccoli. In another mixing bowl, combine soup, milk, cheese, basil, salt, and pepper. Stir in noodle mixture. Pour entire mixture into prepared dish. Bake, covered for 40 minutes.

266 Calories; 4g Fat (14% calories from fat); 30g Protein; 21g Carbohydrate; 64mg Cholesterol; 880mg Sodium

Impossible Easy Italian Chicken Pie
Adapted from Betty Crocker

8 servings

1/3

c

reduced fat parmesan cheese

9

ozs

chicken breast strips, cooked and cubed

1 1/4

c

low-fat mozzarella cheese, shredded

1/2

tsp

oregano

1/2

tsp

basil

1/2

tsp

garlic powder

6

ozs

tomato paste

1/2

c

low-fat baking mix

1

c

fat-free milk

1/4

tsp

black pepper

2

whole

eggs

 

 

 

Preheat oven to 400. Prepare a 9" pie plate with cooking spray; set aside. Sprinkle parmesan cheese in pie plate. In a mixing bowl, combine chicken, half cup mozzarella cheese, oregano, basil, garlic powder,and tomato paste. Spoon mixture over parmesan cheese in pan. In a smaller bowl, combine baking mix, milk, black pepper, and eggs. Mix until blended. Pour over chicken mixture. Bake for 35 minutes. Sprinkle with remaining mozzarella cheese. Bake five minutes more, or until knife inserted in center comes out clean. Cool five minutes before serving.

169 Calories; 3g Fat (17% calories from fat); 18g Protein; 16g Carbohydrate; 74mg Cholesterol; 484mg Sodium

 

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