Simple and to the point. No need to add salt. The peas add a bit of sweetness and all the salt you’ll need. 

Eggs and Peas, Please

From iFatfree | Breakfast and Brunch | American

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Simple and healthy. no need for salt! The peas are so sweet.

Total 00:15

Prep 00:10

Cook 00:05

Low cal Calories 96kcal

fat Total Fat 5g

Low sat-fat Saturated Fat 1g

chol Free Cholesterol 0mg

sodium Sodium 164mg

Low carbs Total Carbohydrate 2g

Serving size 110g Calories from fat 45kcal Fiber 0g Protein 11g Sugar 1g

1 servings Servings1 2 3 4 5 6 7 8 9 10

Ingredients

• 3 egg whites
• 2 T sweet peas
• 1 t olive oil

Directions

1. Separate eggs into bowl. Do not mix.
2. Spray olive oil in non stick pan and cook on low until eggs bubble in middle.
3. Add peas on top of eggs and fold over.
4. Cook for another minute or so. Turn off and let set for a minute.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

These chicken breasts taste like a good on ya piece of fried chicken, but nary a whisper of oil touched these beauties! We ate this meal at LYFE Restaurant in Palo Alto. It was delicious, and the vegetable side, brussel sprouts, made this an exceptional meal. So, armed with a few facts of how it was prepared I have attempted my version of this low cal, great tasting dish… with a few modifications.

Panko Baked Chicken Breast

From iFatfree | Main Dishes | American

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Total 00:50

Prep 00:20

Cook 00:30

cal Calories 311kcal

Low fat Total Fat 9g

Low sat-fat Saturated Fat 2g

High chol Cholesterol 96mg

sodium Sodium 353mg

carbs Total Carbohydrate 22g

Serving size 416g Calories from fat 81kcal Fiber 7g Protein 36g Sugar 9g

4 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• 1 1/4 lbs chicken breasts, skinned and boneless
• 1 cup Panko bread Crumbs
• 1/4 cup nonfat buttermilk
• 3 Tbsp Parmesan cheese
• 2 tsp chili pepper
• 2 tsp white pepper
• 1/4 cup corn soup
• Vegetables
• 1 small cabbage
• 2 tsp Dijon mustard
• 1 Tbsp olive oil

Directions

1. Soak chicken breasts in buttermilk overnight.
2. Remove from marinade and place on paper towels.
3. Spread Panko crumbs on plate and coat breasts on both sides with crumbs.
4. Place breasts on a small cooking sheet in a preheated oven at 400 degrees.
5. Cook for 20 minutes, or until no pink shows when cut in the middle of the breast.
6. While breasts are cooking, clean and slice brussel sprouts in half. Steam for 5 minutes. Remove from heat.
7. Prepare the glaze by mixing the mustard and olive oil
8. Brush each sprout with glaze and place flat side down in warmed nonstick skillet.
9. Cook for about 5 minutes on medium heat so to brown the sprouts evenly. Right before serving, add the remainder glaze to the pan and a splash of water and cook on high heat for 2 minutes.
10. Place chicken breasts under broiler for 2 minutes to brown all over.
11. Warm the corn chowder and place 1/4 cup on bottom of plate. place chicken breast on top and arrange brussel sprouts on the side of the plate.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

I live very close to Castroville, Ca., the artichoke capital of the world, and use them in my recipes all the time. Love their nutty flavor. I add lots of onions, shallots or leeks to most recipes. This really helps to thicken a dish, like my favorite recipe for a good old bowl of soup. Check out the recipe and let me know what you think. Modified from Chef Tony Baker, Montrio Bistro, Monterey, CA. 

Artichoke Heart Soup

From iFatfree | Soups | American

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Easy and quick. A great combination for the busy chef.

Total 00:40

Prep 00:15

Cook 00:25

Low cal Calories 89kcal

fat Total Fat 3g

sat-fat Free Saturated Fat 0g

chol Free Cholesterol 0mg

High sodium Sodium 1044mg

carbs Total Carbohydrate 16g

Serving size 363g Calories from fat 27kcal Fiber 4g Protein 4g Sugar 4g

6 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• 12 oz Artichokes Hearts
• 2 Tsp Virgin olive oil
• 6 oz Yellow onion, medium
• 6 oz Leek
• 1/2 Celery Stalk, chopped
• 2 Garlic Cloves, crushed
• 4 sage leaves, fresh
• 1 Spring Thyme
• 1/2 c Panko Crumbs
• 6 c Fatfree chicken broth

Directions

1. In a large skillet, add oil, onion, c and celery, leek and garlic and sauté until tender and browned. Set aside.
2. In a 2 quart pot, add artichoke hearts, fresh herbs and chicken broth and heat. Add vegetable mixture and simmer another 15 minutes or so.
3. Remove the sage leaves and sprig of thyme and then blend mixture in small batches.
4. Return to pot and add panko crumbs and stir until blended.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

Two Bite blueberry muffins, modified. Made this recipe today and served to my family whose palates range vastly. Jack loved them, Josh not so much.  Richard, he who never to minces words, said cardboard, sandy and tasteless. So, with such mixed reviews I think I’ll try again. Please let me know what you’d do to improve the flavor. Check out the ingredients and let me know what we should change and I’ll try again.

Mini Blues

From iFatfree | Breakfast and Brunch | American

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Simple recipe modified. Love the big blueberries. More berries, less muffin.

Total 00:35

Prep 00:15

Cook 00:20

cal Calories 153kcal

Low fat Total Fat 1g

sat-fat Free Saturated Fat 0g

chol Free Cholesterol 0mg

sodium Sodium 210mg

carbs Total Carbohydrate 34g

Serving size 80g Calories from fat 9kcal Fiber 1g Protein 4g Sugar 16g

12 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• 2 c flour, Kodiak Cakes Mix
• 3/4 c brown sugar
• 3 tsp baking powder
• 1/2 tsp salt
• 1 c blueberries
• 2 tsp lemon zest
• 2 oz banana
• 1 c nonfat milk
• 2 egg whites
• 1 tsp olive oil

Directions

1. Combine all the dry ingredients, blueberries and lemon zest in a large bowl.
2. In a small bowl combine applesauce, mashed banana, olive oil, milk and egg whites.
3. Fold wet ingredients into dry and mix gently until just combined.
4. Fill muffin tins and bake 350 degrees for about 15-20 minutes.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

My family loves this seafood stew. Especially this time of year…Dungeness Crab is in season and delicious! No need to cook it with the rest of the seafood as the crab meat is so delicate and really deserves its place as the finishing touch on top of the dish.

California Seafood Soup

From iFatfree | Soups | American

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Over the years I have tried many recipes for seafood stew, Bouillabaisse, or Cioppino, but I like this combination of ingredients best. I deleted potatoes, and oil to reduce calories without compromising taste.

Total 01:00

Prep 00:20

Cook 00:40

cal Calories 205kcal

Low fat Total Fat 2g

sat-fat Free Saturated Fat 0g

Low chol Cholesterol 57mg

sodium Sodium 331mg

Low carbs Total Carbohydrate 13g

Serving size 349g Calories from fat 18kcal Fiber 3g Protein 27g Sugar 7g

8 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• Tomato Base
• 32 oz Canned tomatoes in juice
• 1 lg Red Bell pepper - thinly sliced
• 1 lg Fennel Bulb - thinly sliced
• 2 c Baby portabello mushrooms - coarsely chopped
• 1 White onion - thinly sliced
• 2 T orange Zest
• 1/2 c White wine or Vermouth
• 1 T Herbs de Provence
• 1 t White pepper
• Seafood
• 1 lb Halibut
• 1 lb Snapper
• 4 lg Sea scallops
• 1/4 c crab meat
• 1/4 c licorice liqueur

Directions

1. Cook onions in liquid, water and a few tablespoons of orange juice, for 15 minutes (the liquid makes a thick juice).
2. If you want to brown your onions, let the liquid evaporate and stir continuously to keep onions from sticking. Now add in a bit more water.
3. Once steaming, add red bell pepper, mushrooms, fennel, and simmer on a medium heat for another 10 minutes.
4. Once all vegetables are tender, add orange zest, herbs and pepper, canned tomatoes and juice for another 30 minutes.
5. Turn off heat and let sauce sit a few hours, or even refrigerate overnight. The great thing about this dish is the sauce gets better over time.
6. To finish the dish, add the seafood to ¼ cup of water in a large pan and cook for about 5 minutes.
7. Add Pernod to cooked seafood and allow to flame. The liquor burns off and makes this dish appropriate for anyone to eat!
8. Add seafood mixture to sauce just before serving. This keeps the seafood flavors distinct from the base.
9. The liqueur, tomato base, and tangy citrus create a unique flavor in this seafood soup.
10. Enjoy with French bread (a must with this dish!) and a pinch of crab on top. Bon Appetite!

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

Found this amazing dish in the January issue of Los Angeles magazine. Chef Jason Neroni calls it Cauliflower “T-Bone.” He tops the dish with a gremolata made with basil, orange peel and olives. Well, didn’t have any basil but had lots of cilantro. So modified the recipe a bit. Delish! Can’t wait to eat at Superba Snack Bar (superbasnackbar.com), but in the meantime I have created a recipe from scratch based on the photo posted in the magazine. Bon Appetite!

Cauliflower Delight

From iFatfree | Main Dishes | American

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Great vegetarian dish bursting with flavor! Granted, cauliflower is a rather bland dish by itself, but with the added gremolata it really sings..

Total 01:00

Prep 00:30

Cook 00:30

Low cal Calories 61kcal

Low fat Total Fat 2g

sat-fat Free Saturated Fat 0g

chol Free Cholesterol 0mg

Low sodium Sodium 138mg

Low carbs Total Carbohydrate 9g

Serving size 181g Calories from fat 18kcal Fiber 4g Protein 5g Sugar 3g

4 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Ingredients

• 1 head white cauliflower
• 2 shallots, chopped
• 2 egg whites
• 2 T. Panko crumbs
• Gremolata
• 1 bunch cilantro
• orange peel from 1 orange
• 1/4 c chopped olive (your choice)

Directions

1. Chop cauliflower into small chunks and steam until tender, about 10 minutes.
2. Prepare gremolata while cauliflower cooks. Place cilantro, orange peel and olives in cuisinart and pulse until well blended. Set aside.
3. Place cooked cauliflower in bowl and mash with chopped shallots, egg whites and crumbs.
4. Make four patties, and place in a nonstick pan ( with a spritz of olive olive) and cook for 10 minutes, turning every few minutes to monitor browning.
5. Once browned, place on a plate and top with gremolata.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

Roasted Brussels sprouts simmered in vinegar and dates. Sweet and tangy!

Egg whites, frozen spinach, and Herdez salsa.  A perfect breakfast and on the cheap! The breakfast provides great protein without the added fat. I do miss the yolk if only for the color it adds. But now I add reds and greens and the egg white omelet comes the life. Even Josh eats this..with nothing on it but a little salt. Cut it into triangles and it looks like a mini pizza slices!

Breakfast for less than a Buck!

From iFatfree | Breakfast and Brunch | American

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Simple, easy and cheap. The boys can even it this in the car driving to school.

Total 00:10

Prep 00:05

Cook 00:05

Low cal Calories 76kcal

fat Total Fat 3g

sat fat Saturated Fat 1g

chol Free Cholesterol 0mg

sodium Sodium 233mg

Low carbs Total Carbohydrate 1g

Serving size 116g Calories from fat 27kcal Fiber 0g Protein 11g Sugar 1g

2 servings Servings1 2 3 4 5 6 7 8 9 10 11 12

Ingredients

• 6 egg whites
• 1 t olive oil
• 1/4 c cooked spinach
• 2 T Herdez red salsa

Directions

1. Separate eggs in small bowl. Do not mix.
2. Place cooked spinach on paper towel and blot until spinach is dry.
3. Heat small non stick pan and lightly coat with a spray of olive oil.
4. Pour half the egg mixture into pan and lower heat. Cover and let it cook for a few minutes, or until the top of eggs is mostly cooked.
5. Lay spinach in middle and fold eggs over.
6. Turn off heat and cover for a few more minutes.
7. Place on plate and add salsa.

Tips

• I use frozen spinach. It’s quick and easy to use. I cut the box of spinach into 6 cubes and wrap separately. Take what you need out of freezer the night before so it is thawed and ready to go!

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

Cherrios are a favorite for my kids. Works through the generations! Instead of adding any sugar, I mix in 25% of Honey Oats. Kids have the milk on the side and I use 1% and they don’t notice the difference!