Low-calorie dishes to help with resolutions

Susan Spicer

For all those who made a resolution to lose weight in 2013, I wish you luck. I know how difficult it is, but if you can find a few low-fat, low-calorie dishes you actually like, it will be a lot easier.
One tip I’ve always found valuable: have a salad at every meal, and eat it California-style, i.e. BEFORE your meal. Don’t starve yourself; if you’re hungry, eat something, an apple, a carrot, whole wheat crackers, anything not loaded with fat and calories.  And be sure to drink a lot of water. It helps to make you feel full.
Here are three low-cal dishes you might like to try. Thanks to Sarah Schlesinger, “500 (Practically) Fat Free Pasta Recipes,” Random House, New York.

Jalapeno-Chicken Chili with Great Northern Beans
8 c. nonfat chicken broth
1/2 lb. skinless chicken breast, cooked and cubed
2 c. canned Great Northern beans, rinsed and drained
2 jalapeno peppers, seeded and minced
2 c. cooked white rice
2 t. oregano
6 oz. grated nonfat cheddar cheese
Bring chicken broth to a boil in a large saucepan. Add chicken, beans, jalapeno peppers, rice and oregano. Simmer 10-15 minutes. Put soup in serving bowls; sprinkle with cheese, and serve. Serves eight. Calories per serving: 212 Fat: 2 g

Garden Harvest Spaghetti
1 t. olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 c. chopped canned tomatoes, drained
1 c. tomato sauce
1 c. chopped broccoli
1 c. chopped cauliflower
1 large carrot, sliced
3 T. chopped parsley
1 t. dried basil
1 t. dried oregano
6 qts. Water
12 oz. spaghetti
2 T. grated Parmesan cheese

Heat oil in large skillet. Add onion and sauté till golden, about 7-10 minutes.  Add garlic, tomatoes, tomato sauce, broccoli, cauliflower, carrot, parsley, basil and oregano.  
Bring to a boil; reduce heat, cover, and simmer, stirring occasionally, for 30 minutes. Cook spaghetti in 6 qts. salted water, drain, then toss pasta with sauce and sprinkle grated Parmesan on top. Serves six.
Calories per serving: 177 Fat: 2 g

Angel Hair Pasta with Scallions
4 qts. water
8 oz. angel hair pasta
2 T. soy sauce
1 t. sesame oil
2 T. nonfat chicken broth
1 T. minced fresh ginger
1 garlic clove, minced
16 scallions, cut into 1-inch pieces

Boil pasta in 4 qts. salted water al dente’. Drain and toss with soy sauce and sesame oil. Heat chicken broth in a large skillet. Add ginger and garlic and saute’ for 30 seconds. Add scallions and sauté five minutes. Add pasta to skillet. Mix and heat through. Serves four. Calories per serving: 232 Fat: 2 g