Archive for February, 2009

Ratatouille

Tasty, healthy, diet-friendly food! What’s not to love?

Ratatouille

1/2 Tablespoon EVOO
2 cloves garlic, crushed and minced
1 large onion, quartered and thinly sliced
2 eggplant, cubed
1 red bell pepper, coarsely chopped
2 cans (14.5 ounces each) diced tomatoes
4 small zucchini, cut into 1/4-inch slices
1 teaspoon dried basil
1/2 teaspoon dried leaf oregano
1/4 teaspoon dried leaf thyme
2 tablespoons chopped fresh parsley
salt
pepper

In a large pot heat olive oil over medium heat. Add garlic and onions and cook, stirring often, until softened, about 6 to 7 minutes. Add eggplant; stir well to mix. Add peppers; stir to combine. Cover and cook for 10 minutes, stirring occasionally to keep vegetables from sticking. Add tomatoes, zucchini, herbs, salt and pepper; mix well. Cover and cook over low heat about 15 minutes, or until eggplant is tender but not too soft.

For the entire pot:
569 calories
10.4 g fat
119.5 g carbs
45.2 g fiber
20.8 g protein

Seriously, I’ve eaten entire meals with those stats! I break this into 8 servings, each:

71 calories
1.3 g fat
15 g carbs
5.6 g fiber
2.6 g protein

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Fake Strawberry Ice Cream

This fake ice cream is even PSMF friendly. So creamy, so yummy. I can’t be bothered with exact measurements right now (and they’re really not necessary).

In a blender (or Magic Bullet!):

-about 1/2 cup cottage cheese (I like 1%, small curd)
-a packet of Splenda
-1/4 – 1/2 scoop vanilla protein powder
-about 1/4 cup cold water
-couple drops vanilla
-about 1/2 – 3/4 cup frozen strawberries

Blend until very smooth. Put in the freezer for about an hour. YUM!

Ziti, Chicken and Broccoli

My friend Joe emailed me last week and said “do you have a lowfat recipe for ziti, chicken and broccoli”? And I was like, uh, I can make one – how about something creamy like an alfredo sauce. He replied “no but I want something lowfat” and I was all DO YOU NOT KNOW ME?????

So I created this and emailed it to him even though I have never made it. Tonight when I got home from the gym I couldn’t stop thinking about “mmm creamy alfredo and chickens and broccolis mmmm”. So I made it (without the pasta because, hi, have I mentioned I’m going to CA next weekend?)

It was yummy.

Ziti, Chicken and Broccoli for Joe

1 pound ziti
3 cloves chopped garlic
1 tablespoon olive oil
1 tablespoon flour
1 pint fat free half and half cream
1 can low sodium, fat free chicken broth
1 cube chicken bouillon
1/4 cup Parmesan cheese
salt and pepper
1 bag broccoli florets, steamed
4 boneless skinless chicken breast, cooked and cubed

-Cook pasta until al dente

-In a large skillet, saute garlic the olive oil over medium heat. Add the flour to make a roux. When the flour makes a paste stir in the fat free half and half, chicken broth, and bouillon. Add Parmesan cheese, salt, and pepper. Simmer all together for about 20 minutes.

-Once sauce is cooked and thickens, add broccoli and cook for another 2 to 3 minutes. Once sauce is done, put cooked ziti in a large bowl, pour sauce over pasta and mix. Then add the chicken pieces and mix all together.


Personal Blog

Hi All!
I hope you enjoy the recipes! If you want to read about my random musings you can find me at http://www.amyella.com
February 2009
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