PAN-FRY CARAWAY CABBAGE Super simple pan-fried cabbage, requiring only a little oil, caraway seed and salt and pepper. How easy is that? The surprise is the flavor achieved, when simply caramelizing green cabbage without a lot of extraneous ingredients that distract from its natural flavor essence! Serves 4
Category Archives: AFC REDUCED-FAT RECIPES
Carotene Instant Mashed Potatoes
CAROTENE INSTANT MASHED POTATOES They look like super fluffy sweet potatoes, but when you don’t have the time, and you want a nutrient boost, add carrot juice in place of the milk the recipe calls for on the package. Instant never tasted so good! You just may make this a habit! Use wherever you useContinue reading “Carotene Instant Mashed Potatoes”
Butter Bean Hummus
BUTTER BEAN HUMMUS Butter Bean and tofu are the base which increase the protein content in this nutritious snack food dip/spread aka mayo substitute. Roasted red peppers, tarragon, garlic, vegan yeast and extra virgin olive oil (not much) enhances flavor and texture worthy of a celebratory event. Makes 6 cups
Tofu Pup Sandwich Filling Or Salad
TOFU PUP SANDWICH FILLING OR SALAD Tofu Pups and green cabbage processed to a small dice, then mixed with Butter Bean Hummus! Serve in hot dog bun as a sandwich, or scoop onto a lettuce leave absent the bread! High protein, reduced fat. Nice! Makes 4-1/2 cups
AFC Purple Cabbage Weight Reduction Soup (WRS)
AFC Purple Cabbage Weight Reduction Soup (WRS) Another fabulous cabbage soup, hitting all the right notes. Weight reduction or not, I love cabbage soup – ala Sharon! Makes a lot
Spinach Potato Skillet
SPINACH POTATO SKILLET Easy to make, low fat skillet supper with lots of spinach, peas, celery with pan-fried potato slices, grape tomatoes in a simple garlic mustard glaze!
Easy Pan-Fried Tofu
EASY PAN-FRIED TOFU Seasoned with basil, garlic, salt and pepper, fried in grape seed oil. That’s it. Fries up quickly in just a little oil. Tastes and textures like the whites of a fried egg. Put it on bread or bun with ketchup and watch a fried egg sandwich emerge just like that with littleContinue reading “Easy Pan-Fried Tofu”
Leftover Rice
Sometimes simple tastes so good. I’ve been missing rice for a while. Peas too, been missing them. The fresh tomato add-on creates a juicy component to this simple rice. Nice! Makes 7 cups
BACK TO GREENS
BACK TO GREENS Fresh collard greens and broccoli cuts sauteed with celery, onion and green pepper. Mixed with Gardein Meatless Chick’n Strips then seasoned with a sweet Balsamic mustard sauce! Serves 4-6
ROASTED TOFU AND VEGGIES
ROASTED TOFU AND VEGGIES Tofu cubes roasted in marinade made with Liquid Bragg Aminos. Cabbage, yams, carrot and onion dusted with spice then roasted separately. Fresh boiled corn off the cob. Toss it all with salt and pepper and serve. That’s all you need to enjoy the essence of each vegetable! Steve’s lunch for aContinue reading “ROASTED TOFU AND VEGGIES”
Fresh OFF-THE-COB Veggie Saute
Fresh OFF-THE-COB Veggie Saute The fresh corn in the market is so sweet this year, so we go with very little seasoning. Salt and pepper works. A simple, refreshing and satisfying dish for any meal – even breakfast! Makes 11 cups
Matcha Quinoa Jasmine Rice
MATCHA QUINOA JASMINE RICE Jasmine rice and Toasted Quinoa make a great texture match. I’m using it often lately. What you add later is up to you. This time we start with Matcha Green Tea Powder to flavor the grains. Then we top each serving with Tomato Mushroom Sauce followed by a very traditional friedContinue reading “Matcha Quinoa Jasmine Rice”
Low Fat Stewed Tomato Cabbage Soup
LOW FAT STEWED TOMATO CABBAGE SOUP I don’t know why the love of cabbage is attributed to Polish People, but they obviously knew a good thing when they cultivated it! If you like tomato soup you’ll love this one. The strong tomato flavor somehow enhances all the other vegetables. Even the kids will like! MakesContinue reading “Low Fat Stewed Tomato Cabbage Soup”
Christmas Chili
CHRISTMAS CHILI Obviously this chili is cooked, yet it tastes so fresh. I wonder why? “Very good”, Steve said. “Very French”. Serve by itself or over orecchiette (hat shaped pasta). Over rice too! It’s all good. The “very” categorizes it as special! And yes, it’s even low-fat. It didn’t have to be; that’s just theContinue reading “Christmas Chili”
Saffron Apricot Walnut Pockets
SAFFRON APRICOT WALNUT POCKETS These little pockets look like they took a while to make, but they didn’t. Complexity is the impression; simplicity is the reality! Wonderfully rich bites. The perfect dessert to savor with tea, coffee or wine! Makes as many as you want
Baked Apples With Quinoa Apple Pine Nut Stuffing low fat
BAKED APPLES WITH QUINOA APPLE PINE NUT STUFFING low fat If you don’t want to do the apples, that’s just as fine. Serve stuffing from stove-top as is. Perfect either way! However, the apples do add a festive touch to a festive holiday! And they’re easier than pie to make! Serves 6
Smoked Almond Garlic Green Beans
SMOKED ALMOND GARLIC GREEN BEANS Not your typical green beans almondine. Better. Easy to make. I could make a main dish out of these beans and feel like I had a complete meal. Yet they go well with other main dishes, especially holiday ones. If you’re serving a crowd, this is a perfect side dishContinue reading “Smoked Almond Garlic Green Beans”
Gluten-Free Quinoa Apple Pine Nut Stuffing low fat
QUINOA APPLE PINE NUT STUFFING low fat This is my gluten-free, bread-free, animal-free, low-fat stuffing. It’s made stove-top, so you don’t take up room in the oven while roasting veggies, plant-meat roasts etc. How can nutrient-dense tastes so good? Because you know who engineered it that way! Makes almost 7 cups
Asparagus And Edamame Fried Rice
ASPARAGUS AND EDAMAME FRIED RICE Red and white rice pan-fried with red onion and celery. Mixed with RED FORK Asparagus Skillet Sauce, then tossed with asparagus and edamame. Served with a Smoky Russian Dressing! Makes 9-1/2 cups
Smoky Russian Dressing low-fat
SMOKY RUSSIAN DRESSING low-fat Steve likes bottled dressing and sometimes so do I. Wishbone Russian is one of them. To reduce the calories this time, I add a low calorie unsweetened Almondmilk by Blue Diamond (Almond Breeze), a few drops of liquid smoke, a little garlic powder, salt, then whisk till smooth. Perfect! I loveContinue reading “Smoky Russian Dressing low-fat”
Dandelion Coleslaw
DANDELION COLESLAW A beautiful looking, feeling, tasting coleslaw from start to finish. I’ll bet you never had a dandelion green coleslaw. Well, there’s no time better than now – if you can locate the greens of course. I eat this salad as the whole meal. Winner Winner Dandelion Dinner! I love it! Steve too!Continue reading “Dandelion Coleslaw”
Fried Veggie Rice
FRIED VEGGIE RICE Hey, the Chinese don’t tell me how to cook in my own home. They fry the rice; I fry the veggies and season the water the rice gets cooked in. It reduces calories and minimizes a big mess in the frying pan. I don’t care if it’s not the way the AsiansContinue reading “Fried Veggie Rice”
GREEN DANDELION PASTA BOWL
GREEN DANDELION PASTA BOWL Edamame and Mung Bean Fettuccine topped with sweet pepper and onion saute with zucchini sticks and dandelion greens. Wrapped in a smoky sour mustard sauce. Garnished with sliced sweet basil! Low fat, but who would even guess at that? No one I know. Top Shelf Pasta Bowl all the way toContinue reading “GREEN DANDELION PASTA BOWL”
Saffron Pickle Juice Dressing/Sauce Over Brussel Sprouts
SAFFRON PICKLE JUICE DRESSING/Sauce Save your pickle juice! Then make this delectable runny yolky textured dressing for salads and vegetables of all types! Cold or hot. There’s only 3.5 grams of fat in the entire amount! For home or restaurant. Everybody has leftover pickle juice. This is how you use it. YES. Makes 3-3/4 cups
Green Soup – Weight Reduction Soup (WRS)
GREEN SOUP – WEIGHT REDUCTION SOUP (WRS) Unlike most of my other soups, this one has more solids than broth by design. I want the fiber. It’s a simple soup, flavored simply but effectively. Bland could come to mind, but again that was by design. Soothing is what I feel when enjoying the simplicity. ItContinue reading “Green Soup – Weight Reduction Soup (WRS)”
ASPARAGUS SOUP – essentially fat-free
ASPARAGUS SOUP Lots of asparagus go into the simple making of this delectably rich and arrogant talk of the town. All asparagus all the time! Make your taste buds talk green! Makes 8 cups
Two Way Granny Smith Apple Dessert
TWO WAY GRANNY SMITH APPLE DESSERT Apple sauce with fresh apple cubes. Dusted with pumpkin seed snow, cinnamon, brown sugar. Drizzled with maple syrup and sprinkled with pink Himalayan salt. Sweet, tart, crunchy, smooth, creamy – it has it all. Low-fat, except for the negligible amount in the pumpkin seed snow! Don’t wait for dessert –Continue reading “Two Way Granny Smith Apple Dessert”
Broccoli Curry Ramen Broth
BROCCOLI CURRY RAMEN BROTH Lots of broccoli processed with a store-bought IMAGINE brand Ramen Broth till fine-textured. Combined with water, pink Himalayan salt, a drizzle of extra virgin olive and mild sesame seed oil. Add some mellow miso, curry, coriander, mustard and garlic. Serve as is, or re-blend after it’s cooked for a creamier textureContinue reading “Broccoli Curry Ramen Broth”
Strawberry Walnut Dressing
STRAWBERRY WALNUT DRESSING Fresh strawberries, dried apricots, walnuts, onion, fresh ginger and chia seeds. Crush, then smooth it all up in a blender to create a thick, yet light, fruity dressing for green or fruit salads! No added oil or sugar! Makes approx. 1-3/4 cups per 1/4 cup = Cal. 57, Fat 3.11g
Mushroom Miso Noodle Bowl
MUSHROOM MISO NOODLE BOWL Three kinds of mushroom sauteed with green cabbage, red pepper, garlic, scallion and ginger. Combined with spinach in a broth flavored with white wine miso, rosemary and smoked paprika! Ladled over thin linguini. Garnish with radish, scallion and drizzles of extra virgin olive oil and sesame oil. A culinary pleasure! MakesContinue reading “Mushroom Miso Noodle Bowl”
AFC RAPID FAT-LOSS DIET DAY 5
7/10/2018 TUESDAY Day 5 Weigh-In = 158 lbs. Total Calories = 1496 Total Fat grams = 24.6 Fat Calorie/Total Calorie Ratio = .15 or 15%
AFC Spicy Spam And Egg Salad – for sandwiches
AFC SPICY SPAM AND EGG SALAD – for sandwiches We use Tofu Pups for the spam and Gulden’s Spicy Brown Mustard in place of the traditional veggie mayo. Two types of tofu plus celery, scallion, green pepper with curry, fennel, garlic and cilantro! Nice! Makes 5 cups 1/2 c. serving = 45.5 calories, 2.1 gramsContinue reading “AFC Spicy Spam And Egg Salad – for sandwiches”
CHILILESS CHILI
CHILILESS CHILI This is one mean meaty chili. Low fat, but you wouldn’t know it by the fatty chew of the beefless ground. Gardein nailed it. So what if we leave out the chilis. It stands on its own with garlic, coriander and fennel in a green pepper, onion and mushroom tomato sauce. Makes 12-1/2Continue reading “CHILILESS CHILI”
Tomato Corn Curry Rice
TOMATO CORN CURRY RICE Ever wonder what to do with fresh corn-on–the-cob besides eating it straight from the cob? I did, and this tomato corn curry rice is what I came up with. Super simple. Super tasty. Light and refreshing! Makes 8 cups rice and 6 cups tomato corn
Veg Chicken And Red Rice Soup
VEG CHICKEN AND RED RICE SOUP Wow where do I begin? What started out as a simple few item soup for Lilly Belle turned into an extravaganza high-end fit for a Princess soup for the ages! Or the aged! We all are in the same process of aging. Once you’re here, a minute, hour, week,Continue reading “Veg Chicken And Red Rice Soup”
Potato Mushroom Chowder
POTATO MUSHROOM CHOWDER Lightly creamy, savory, low fat but who would know? Cheesy flavors and textures. Tastes like corn chowder without the corn. Chowder doesn’t require a thickener, but if you want one, go easy with it. You don’t want to mask any of those beautiful flavors! Makes 9 cups
Broccoli Red Fried Rice And Quinoa
BROCCOLI RED FRIED RICE AND QUINOA Ever taste juicy fried grains? This is it! What a chew! Reduced fat too! Less than one teaspoon fat per one cup serving! Steve’s on a fried rice kick, so thought I’d rearrange the foundation of fried rice by using quinoa plus red rice which functions as the meat. Success!Continue reading “Broccoli Red Fried Rice And Quinoa”
Blueberry Pudding Jam
Originally posted on CHEF DAVIES-TIGHT™ :
BLUEBERRY PUDDING JAM Do you like pudding? Do you like jam? Then how about a pudding jam? Amply spread it on your favorite toasted breads or spoon it over your favorite dairy free ice-cream! It sounds good because it is good! Blueberries, pineapple and prunes cooked with almond milk, cinnamon…
Asian Barbecue Bean Soup
ASIAN BARBECUE BEAN SOUP Can a barbecue bean soup really be Asian? Tastes like Asian to me. Maybe it’s the sesame oil. Maybe it’s the fresh garlic and ginger. Maybe it’s the barbecue in the beans. Maybe it’s all the ingredients combined. Steve picked out the ingredients and I made the soup per his request.Continue reading “Asian Barbecue Bean Soup”
Smart Dog Roll-Ups
SMART DOG ROLL-UPS This is one of my favorite lunches when I’m working at home. It doesn’t take long, it’s easy and it satisfies all my taste buds! Makes as many as you want, but I only have 1 Jumbo veg dog cut in half to make 2 roll-ups
FAT-FREE CHEF™ 