Issue 29--Anabolice Extreme

January 26, 2001
Issue #31

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..

Breakfast Tacos
Adapted from Nestle, Inc.

12 servings

6	ozs	low-fat breakfast sausage, cooked and crumbled
16	ozs	fat-free refried beans
1 1/2	c	egg whites, lightly beaten
1	tsp	salt
1/4	tsp	black pepper
12	whole	taco shells, warmed
4	ozs	low-fat cheddar cheese, shredded

In a large skillet heat crumbled sausage and beans until warmed. In a medium skillet, prepare with cooking spray over medium heat. Add egg whites, salt, and black pepper. Cook until desired consistency. Fill taco shells evenly with sausage mixture and egg mixture. Top with cheese.

120 Calories; 3g Fat (22% calories from fat); 10g Protein; 14g Carbohydrate; 6mg Cholesterol; 543mg Sodium

Baked Chicken Salad
Adapted from The Kraft Cookbook

8 servings

3	c	chicken breast strips, cooked and cubed
1 1/2	c	celery, sliced
1/2	c	low-fat cheddar cheese, shredded
1/2	c	onions, chopped
1	tbsp	lemon juice, bottled
1	tsp	salt
1/8	tsp	black pepper
1/2	c	fat-free mayonnaise
1/2	c	low-fat potato chips, crushed

Preheat oven to 350. Prepare a 1 1/2-quart casserole dish with cooking spray; set aside. In a mixing bowl, combine chicken, celery, cheese, onions, lemon juice, salt, black pepper, and mayonnaise. Mix lightly. Spoon into prepared dish. Sprinkle chips on top. Bake for 35 minutes, or until lightly browned on top.

124 Calories; 2g Fat (11% calories from fat); 11g Protein; 17g Carbohydrate; 18mg Cholesterol; 699mg Sodium

Ham Tetrazzini
Adapted from Forever Young

8 servings

8	ozs	angel hair pasta, cooked and drained
8	ozs	mushrooms, sliced
1 1/2	tbsps	reduced fat margarine, melted
1/2	c	onions, chopped
1/4	c	unbleached flour
1/2	tsp	dry mustard
1 1/2	c	skim milk
1	c	hot water
1	pc	chicken bouillon cube
2	c	ham, extra lean, cooked and diced
1/4	c	fat-free parmesan cheese

Preheat oven to 350. Prepare a 8" baking dish with cooking spray; set aside. In a skillet, cook onions and mushrooms in margarine until tender. Add flour, mustard, and milk. Dissolve bouillon cube in hot water. Add to onion mixture. Mix well. Boil until thickened and bubbly. Pour sauce over cooked spaghetti. Add ham. Mix well. Spoon entire mixture into prepared dish. Sprinkle with parmesan cheese. Bake for one hour.

211 Calories; 4g Fat (16% calories from fat); 14g Protein; 31g Carbohydrate; 17mg Cholesterol; 711mg Sodium

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Baked Chicken Salad Adapted from The Kraft Cookbook

Ham Tetrazzini Adapted from Forever Young

Baked Chicken Salad
Adapted from The Kraft Cookbook

Ham Tetrazzini
Adapted from Forever Young