109 beach fat Recipes

chopped baby spinach, egg white (i use the pre-packaged ones ), shredded reduced-fat cheese (can use fat free but i need some flavor), i can tsp believe it s not butter! spray

ground turkey (93/7 recomended), lettuce, garlic clove, chopped (optional), canola oil or 1 tbsp olive oil, chili powder, garlic powder, onion powder, red pepper flakes, dried oregano, paprika, cumin, salt, pepper, chopped onion , and, chopped cilantro, shredded low-fat cheddar cheese or mozzarella cheese, light sour cream

head of broccoli (about 3 lb), canola oil, leeks, sliced (white part only ), celery, sliced, chicken broth , fat-free, evaporated skim milk, cornstarch, fresh thyme, chopped, ground pepper (to taste)

cauliflower florets, butter-flavored cooking spray, fat-free half-and-half, salt, fresh ground pepper

boneless skinless chicken breast, chopped into 1 inch cubes, onion, chopped, ground cumin (to taste), garlic cloves, minced (or amount to taste), jalapeno pepper, chopped (more if you like it hot), green peppers or 2 yellow peppers, chopped, stalks celery, chopped, salsa verde (with tomatillo), cannellini beans, rinsed and drained, white hominy, salt (to taste), olive oil, yellow tomatoes, chopped (orange or green tomatoes work well too), jicama, chopped into 1 inch cubes (optional), low-sodium low-fat chicken broth, oregano, crushed, fresh cilantro, minced (fresh is best )

kashi golean cereal , crushed into fine crumbs, splenda sugar substitute, sunflower oil or 1/4 cup safflower oil, sugar-free strawberry gelatin or 1 (10 g) package sugar-free raspberry gelatin, fat-free sugar-free vanilla pudding mix, boiling water, skim milk, fresh strawberries, sliced and lightly sweetened to taste with, splenda sugar substitute , to taste, cool whip free (optional)

garlic cloves, 1 crushed and 1 minced, peppercorns, crushed, lean beef tenderloin steaks, onion, chopped, green bell pepper , strips, red bell pepper , strips, yellow bell pepper , strips, beef bouillon granules, paprika, water, fat-free evaporated milk

pineapple preserves, apple jelly, dry mustard, horseradish (drained ), cream cheese (you can use fat free!)

strawberries, halved, fat-free plain yogurt, sugar substitute, nonfat dry milk, chopped walnuts, oat bran, sugar-free pancake syrup, ice cubes

boneless skinless chicken breasts, pepper , to taste, mrs. dash garlic and herb seasoning, olive oil, minced garlic, turkey bacon, sliced mushrooms , any variety, onion, very thinly sliced, reduced-fat monterey jack and cheddar cheese blend

tuna, drained and flaked, chopped green bell peppers, chopped red bell peppers, chopped yellow bell peppers, green onions, sliced, dijon mustard, reduced-fat sharp cheddar cheese, halved, leaves lettuce leaves

quartered strawberry, grated orange peel, sugar substitute, sliced strawberry, reduced-fat ricotta cheese, pistachios, mint leaf, for garnish

eggs, cream of tartar, salt, vanilla extract, lemon extract, granulated sugar substitute, whole wheat pastry flour, fat-free whipped topping or 2 cups light whipped topping

whole wheat pita bread , cut into 4 triangles each (6-inch), canned chick-peas, rinsed and drained, canned cannellini beans, rinsed and drained, sun-dried tomatoes packed in oil, oil , from the sun dried tomatoes, garlic clove, peeled, nonfat yogurt or 1/4 cup low-fat plain yogurt, fresh lemon juice, toasted sesame oil, ground cumin, salt, assorted raw and blanched vegetables (such as bell peppers, broccoli, carrots, cauliflower, cherry tomatoes, cucumbers, and scallions)

flank steak , visible fat removed, salt, tarragon, garlic, minced, pepper, freshly ground, dijon mustard, whole wheat bread crumbs, fresh parsley, chopped

whole wheat tortillas, 6 in, thousand island dressing , south beach friendly, stone ground mustard, lean pastrami, sauerkraut, reduced-fat swiss cheese

cauliflower florets, butter or spray, fat-free half & half, salt & pepper to taste

smoked salmon, chilled, green onion , cut into 1 inch pieces, fat free cream cheese, lemon wedge