Advice for Healthy, Low-Fat Eating

carrots, one onion, 2 ounces mushrooms (champignons), spices (coriander,

basilisk, pepper, salt).

This soup is very easy to cook. First we boil the bullion -– meat,

onion, carrots, salt, and 35 ounces of water. Then we add potatoes, noodles

and mushrooms. Spices are added at the end. It makes about four servings.

Total nutrition value –- 380 calories. Nutrition value of one serving

–- 95 calories.

Soup with beans.

One 10-ounce can of beans (white beans), 3 ounces of fresh tomatoes,

3 ounces of sweet jalapenos, one onion. Add one glass of water and heat

until boiling. Boil for 10-15 minutes. Total weight –- 20 ounces,

which makes two servings. Nutrition value of one serving is 130 calories.

A very filling dish.

Cold soup “Tarator.”

Take 5 ounces of fresh cucumbers, 5 ounces of fat free yogurt, and some

greenery and ice. You will also need a teaspoon of lemon juice or vinegar,

as well as some pepper. Shred the cucumbers, add the other ingredients

and stir. Add cut greenery and 1-2 ice cubes. The nutrition value is about

50 calories. This soup is especially good in summer.

Fish soup.

10 ounces of fish, 10 ounces of potatoes, 10 ounces of carrots, 2 ounces

of rice, one onion, some salt and spices. I think everyone knows how to

cook a regular fish soup. We boil the fish, carrots and onion first. Then

we add the rice and potatoes. At the end we add spices and salt. This

amounts make about 6-7 servings. Nutrition value of each serving is about

80 calories. There is almost no fat -- 3-4 grams for the entire dish.

Now the second course.

Beef stuffed in milk with carrots and mushrooms.

You will need 12 ounces of fat free beef, 1 ounce worth of onion, 1

ounce of carrots, 5 ounces of champignons, 10 ounces of skim milk, 0.5

ounce (two teaspoons) of white flavor, salt, and some additional spices.

It is very easy to cook. The beef is cut into pieces and put in a pan

for stuffing. Add a small amount of water, cut the onion, shred the carrots,

and add salt. Then we stuff it. As soon the beef is almost ready, we add

the sauce and the cut mushrooms. The milk sauce is cooked in the following

way: we add flour to the milk while constantly stirring it and continue

until we get a homogeneous mass. Ten minutes later, we add the spices

and stuff for another 3-5 minutes. The beef is then ready. The nutrition

value of the dish is about 450 calories. It makes about three, 150-calorie

servings. It should be served with potatoes and dressed with the sauce

from the meat.

A word about garnishes.

Mashed potatoes.

5 ounces boiled potatoes (approximately one medium potato) and 1.5 tablespoons

skim milk. Add the milk to the potatoes and stir until you get a homogeneous

mass. Then, and salt and greenery. We get one serving with nutrition value

of 90 calories. Mashed potatoes have absolutely no fat. Now, if we eat

this garnish with beef as a main dish, we increase the calorie count to

240. If we factor in a salad with cucumbers, tomatoes and a slice of wheat

bread, we consume a total of approximately 320 calories.

Boiled long rice.

We boil 5 ounces of long rice (350 calories) and we get 25 ounces of

the finished product (the same 350 calories). Rice has fewer calories

than both potatoes and pasta. If we eat 7-ounce serving of the final product,

we’re still only taking in 100 calories.

Pasta.

Pasta increases in size as it is cooked. Hence, the nutrition value

of a serving (5 ounces) is about 160 calories. This is more than potatoes

or rice, but you can have some pasta for diversity.

You can add sauces to garnishes -- tomato sauce, soy sauce or ketchup

are good examples. They are low in calories, hence the nutrition value

of your food would increase by only 5 or 10 calories when adding a sauce.

It’s now possible to buy low calorie mayonnaise. A teaspoon of such

mayonnaise has less than 20 calories and 2 grams of fat. It is worth denying

yourself mayonnaise? Besides, you can dress garnishes with sauces left

from the second course.

Stuffed fish with carrots.

Despite the apparent difficultly, it is easy to cook. We need 10 ounces

of fish, 5 ounces of carrots and an onion. Don’t forget your favorite

spices.

Pieces of fish are boiled in slightly salty water for 3-4 minutes, then

they are placed into a frying pan. Shredded carrots and onion are put

on the fish before adding the bullion -- stuff the whole thing and bake

for 1—15 minutes. The dish should be served with greenery.

We get two servings. Nutrition value of each serving is about 100 calories.

Fish in general is very low in fat.

Chicken fillet in milk sauce.