How to Prepare Some Delicious Food

Preparing meats and potatoes

Pick your favourite meat: chicken, turkey or fish. While you set the broiler to preheat, grab a cooking spray and work on two pans. Prepare your meat, then rinse it and pat dry, simply brush with some olive oil or any low-fat bottled marinade, finally sprinkle with a little pepper and a pinch of salt (optional).

Now scrub and prick a nice potato and microwave it on high for five minutes on a damp towel. Turn it over and take another five minutes. Split and arrange on a baking pan, spray it lightly. Now broil the meat with the potatoes until cooked through, 12 minutes for meat and poultry while fish should take 10 minutes for each inch of thickness.

Try a salmon salad

Mix some washed vegetables, slices of red onion, some quartered cherry tomatoes, quartered artichoke hearts and some drained wild salmon. Use any low-calorie dressing or simply mix a tablespoon each of extra virgin olive oil and fresh lime juice and ¼ cup balsamic vinegar. It is best served with some toasted wholegrain pita bread.
Yummy rice, beans and chicken

Rinse and dry some skinless chicken breasts, place them in a baking dish pre-sprayed with some cooking spray. Pour in a cup of fresh orange juice pre-mixed with 1/8 teaspoon each of cayenne pepper, oregano and dried thyme and a teaspoon honey. Bake it on an oven set at 350 degrees for about 20 minutes. While waiting, Microwave some frozen green beans and prepare some instant brown rice. The finished dish is best served with black pepper and butter granules.

Chili in Cheese

Ingredients:

4 ounces lean, ground beef or turkey breast (use tofu meat crumbles as a vegetarian substitute)
2/3 tablespoon olive oil
¼ cup chopped onion
¼ cup chopped bell pepper
½ cup canned kidney beans, rinsed and drained
¼ teaspoon garlic powder
¼ teaspoon cumin
½ teaspoon chilli powder
½ cup canned, crushed tomatoes, low-sodium
½ ounces low-fat or fat-free shredded cheese

Preparation:

Heat some oil at medium high in a skillet. Add the beef (or any substitute) and sauté until it browns. Add the onions and the pepper; cook for 2 or 3 minutes, then stir in the beans, spices and the tomatoes with the liquid. Lower the heat and allow simmering for about 10 minutes, stirring it occasionally. Serve the dish with brown rice and use the shredded cheese as topping.

Delicious Frittata

While preheating the broiler, sauté a mixture of minced clove of garlic and a small diced onion with a tablespoon of extra virgin olive oil. Add some diced portabella mushrooms, cook a few minutes and then add half a bag of baby spinach before cooking for another three minutes. Beat a whole egg and two egg whites with ¼ cup low-fat buttermilk. Use pepper and salt (optional) for seasoning. Add this mixture to the vegetables and cook until it sets. Sprinkle ½ ounces low-fat cheddar cheese and place it below the broiler until it browns. Serve with toasted wholegrain pita chips and green salad.