Cooking
And Recipes
Yourdietfacts

You absolutely need to QUIT EATING many of the foods that I think you probably are now eating... because these particular foods are STOPPING you from losing weight... they are predominately Carbohydrates and Sweet Foods... which are metabolized SLOWLY and end up being converted to FAT in your cells and other vital organs... like your Heart, Liver, Kidneys, Etc!!!

Below are Foods I Stopped Eating...

OK now I will show you how I Prepare And Cook Fast to accomodate my busy daily routien...

Be Sure to have the necessary TOOLS required for cooking, ie pots and pans, skillets, knives, forks, spoons, measuring tools, can openers, chopping board, use styrofoam cups not glass and use paper plates not dishes and be in the habbit of washing your cooking hardware IMMEDIATELY After eating each and every time, so you never have any dirty things to clean up later in the sink...

Try to Buy FROZEN when you can... like Frozen Chicken Tenderloins, Strawberrys, Blueberrys and other Frozen Fruits, Ground LEAN Beef Packages (freeze them for later), Frozen Vegetable Mixed Packages, Frozen Fish, Etc then just use a bowl of HOT Tap Water to thaw out as much as you plan on cooking, ahead of time... that way you are not under pressure to use it by a certain expiration date!

I Use Spray Extra Virgin Olive Oil for skillet cooking... and when cooking Ground Beef for perhaps mixing into other foods, always STRAIN the cooked beef into a garbage can and then run tap water over it while still in the strainer to get out the DANGEROUS Artery-Clogging Fat from that red meat... Sometimes when cooking Chicken Tenderloins it helps to CUT Them Up into BITE SIZED PIECES to speed up cooking and then be sure to cook these for only about 1 to 1.5 min on each side (on High Heat) so they don't get too CHEWEY and so they taste tender and delicious (remember Chicken is cheaper than hot dogs... and better for you)... Same thing for cooking Fish, like Talipia or Catfish fillets, just only about 1 to 1.5 min on each side (on High Heat)

You must really try to AVOID Processed Packaged Meat and CANNED SOUPS except when the Label Indicates they are Low In Salt and Sugar and have none or very little Added Sugar... same thing holds for Juice or Fruit Drinks... AVOID those with Added Sugar and those that are High In Calorie Value... Here's A Quick EXAMPLE Comparison: 1 Cooked Hot Dog yields: (150 Cal, 0Gm NatSugar,0Gm AddSugar, 575mg Salt) BUT 1 Rolled-Up Slice Of Cooked Ham yields: (30 Cal, 0Gm NatSugar,0Gm AddSugar, 250mg Salt) ... go figure!

READ And COMPARE THE LABELS before you buy and try and get the LOWEST Calorie Value (per serving) and Lowest Salt (Sodium) and Lowest Sugar (especially ADDED SUGAR which is REALLY BAD FOR YOUR HEALTH) and Highest Fiber... and of course the Lowest Price (duh)... Good Luck and stay with it, you will be so happy after a few weeks and months... (send flowers HA HA)

Thanks so much for taking the time to read thru my advice on Learning Your Diet Facts...

Here Are Some Of My Favorite Recipes:
See Pictures Of Ingredients Further Down This Page

Ham Cheese & Tomato Tortilla
Ingredients: (Medium Size Tortilla) Quantity: 1
(Sliced Cooked Ham) Quantity: 1 Slice
(Swiss Cheese) Quantity: 1 Slice
(Ragu Pasta Sauce) Quantity: 1 TBSP
(Small Onion) Quantity: 1
(Small Tomato) Quantity: 1
(Spices Garlic Powder, Oregano): Quantity: 1 TSP Each

Directions: Dice Onion, Tomato, Slice Ham, Slice Cheese
Add All Ingredients To A Large Mixing Bowl And Mix Well
Spray both sides of Tortilla with Extra Virgin Olive Oil
Place Tortilla flat on to a plate
Coat Tortilla with Ragu Sauce, add all ingredients, and spread out evenly
Roll up as much as possible, use tooth pics to hold shape
Cook in Microwave For 1 minute
Finally: Serve Eat And ENJOY!

Food Values: (Makes 1 Tortilla); 1 Yields Approximately 235 Calories, 2Gm Sugar (Natural), 1Gm Sugar (Added); 860Mg Salt, 14Gm Fiber

Rice & Chicken Mix
Ingredients: (1 Cooked Chicken Breast Package) Quantity: 10 oz
(Premium White Rice) Quantity: 1 Cup
(Small Diced Onion) Quantity: 1/2 Cup
(Water) Quantity: 1.5 Cup
(Peas & Carrots) Quantity: 1 9 oz can
(Lite Mayo Dressing) Quantity: 1 Cup
(Spices Garlic Powder, Oregano): Quantity: 1 TBSP Each

Directions: Add 1 TBSP butter to water, Cook rice in water as directed on package,
Simmer and fluff after cooked
Add All Ingredients To A Large Mixing Bowl And Mix Well
Finally: Serve Eat And ENJOY!

Food Values: (Makes About 4 Cups); 1 Cup Yields Approximately 335 Calories, 2Gm Sugar (Natural), 0Gm Sugar (Added); 340Mg Salt, 5.6Gm Fiber

Turkey Meatloaf Mix
Ingredients: (Fresh Ground Turkey) Quantity: 1.5 lbs
(Crushed Bread Crumbs) Quantity: 2 Cups
(Egg) Quantity: 1
(Small Onion) Quantity: 1
(Sweet Baby Rays BBQ Sauce [With NO Added Sugar]) Quantity: 1/2 Cup
(Spices Garlic Powder, Oregano): Quantity: 1/4 TBSP Each

Directions: Pre-Heat Oven To 350 F
Finely Chop Onion
Add All Ingredients (Except BBQ Sauce) It To A Large Mixing Bowl And Mix Well
Grease A Baking Pan And Add All, Spreading Out Evenly
Pour BBQ Sauce Over Top And Smooth Out Evenly
Cook for About 60 Min At 350 F
Finally: Serve Eat And ENJOY!

Food Values: (Makes About 8 Slices); 1 Slice Yields Approximately 375 Calories, 9Gm Sugar (Natural), 0Gm Sugar (Added); 335Mg Salt, 4.9Gm Fiber

Quick Chopped Ham Mix
Ingredients: (Sliced Package Cooked Ham) Quantity: 2 slices
(Lite Mayo) Quantity: 2 TBSP
(Small Tomatos) Quantity: 2
(Small Onion) Quantity: 1
(Baked Beans) Quantity: 1/4 Cup
(Shredded Cheddar Cheese) Quantity: 1/4 Cup
(Spices Garlic Powder, Oregano): Quantity: 1/4 TBSP Each

Directions: Chop Up Meat And Spray Skillet With Extra Virgin Olive Oil, Cook Meat For About 1-2 Min On High Heat, Then Add It To A Large Mixing Bowl
Chop Up Tomatos, Onion And Add To Bowl
Add All Remaining Ingredients To Mixing Bowl And Mix Well
Finally: Serve Eat And ENJOY!

Food Values: (Makes About 1 Cup); 1 Cup Yields Approximately 325 Calories, 6Gm Sugar (Natural), 0Gm Sugar (Added); 1200Mg Salt, 5.5Gm Fiber

Spagetti Mix
Ingredients: (Frozen 95% Lean Ground Beef OR Ground Turkey) Quantity: 1 Lb
(Ragu Pasta Sauce) Quantity: 2 Cups
(Chopped Mushrooms) Quantity: 2 Cups
(Bow Tie Pasta) Quantity: 2 Cups
(Baked Beans) Quantity: 1 Cup
(Chopped Onion) Quantity: 1 Small Size
(Chopped Tomatoes) Quantity: 1 Large
(Spices Garlic Powder, Oregano, Onion Powder): Quantity: 1 TBSP Each

Directions: Break Up Meat And Add To A Skillet, Cook Over High Heat Mixing Well Until Completely Cooked, Pour Into A Strainer And Run Cold Water Over It To Remove All The Artery Clogging Grease And Fat, Then Add It To A Large Mixing Bowl
Sautee Mushrooms in Butter, about 2-3 minutes
Boil Pasta about 15 minutes
Add All These To Mixing Bowl
Finally: Serve Eat And ENJOY!

Food Values: (Makes About 8 Cups); 1 Cup Yields Approximately 205 Calories, 8Gm Sugar (Natural), 4Gm Sugar (Added); 400Mg Salt, 8Gm Fiber

Sweet & Sour Chicken Mix
Ingredients: (Use ONLY Frozen Bagged Chicken White Meat Tender Fillets) Quantity: 1 Fillet
(Sweet Peas) Quantity: 1 Cup
(Chopped Onions) Quantity: 1 Small
(Chopped Baby Bella Mushrooms) Quantity: 2 Cups
(Garlic Powder Seasoning) Quanity: A Few Sprinkles
(Bowtie Pasta) Quantity: 2 Cups
(Shredded Sharp Cheddar Cheese) Quanity: 1 Cup
(Sween & Sour Salad Dressing) Quantity: 1 Cup...

Directions: Thaw Out Chicken Tenders In Hot Tap Water, then Cut Into Small (1inch X 1inch) Pieces; Spray A Skillet Generously Using Extra Virgin Olive Oil: Spread Out Evenly, Sprinkle On Seasoning And Cook Over High Heat For No More Than 1.5 Minutes And Scramble Over To Other Side And Cook For Another 1.5 Minutes
Sautee The Chopped Mushrooms In Butter For About 5 minutes
Sautee The Chopped Onions In Butter For About 5 minutes
Boil The Pasta For About 10 Minutes, Add 1 TBSP Onion Powder
Next Add All The Cooked Chicken And All The Other Ingredients (Drained If Necessary) To A Large Mixing Bowl And Mix Well
Finally: Serve And Eat And ENJOY!

Food Values: (Makes About 6 Cups); 1 Cup Yields Approximately 300 Calories, 10Gm Sugar (Natural), 8Gm Sugar (Added); 420Mg Salt, 7Gm Fiber

Chicken Alfredo Mix
Ingredients: (Use ONLY Frozen Bagged Chicken White Meat Tender Fillets) Quantity: 2 Fillets
(Chopped Celery) Quantity: 2 Stalks
(Green Onions) Quantity: 1/2 Cup
(Chopped Baby Bella Mushrooms) Quantity: 1 Cup
(Rotisserie Chicken Seasoning) Quanity: A Few Sprinkles
(Bowtie Pasta) Quantity: 2 Cups
(Ragu Alfredo Sauce) Quantity: 2.5 Cups...

Directions: Thaw Out Chicken Tenders In Hot Tap Water, then Cut Into Small (1inch X 1inch) Pieces; Spray A Skillet Generously Using Extra Virgin Olive Oil: Spread Out Evenly, Sprinkle On Seasoning And Cook Over High Heat For No More Than 1.5 Minutes And Scramble Over To Other Side And Cook For Another 1.5 Minutes
Sautee The Chopped Mushrooms In Butter For About 5 minutes
Boil The Pasta For About 10 Minutes, Add 1 TBSP Onion Powder
Next Add All The Cooked Chicken And All The Other Ingredients (Drained If Necessary) To A Large Mixing Bowl And Mix Well
Finally: Serve And Eat And ENJOY!

Food Values: (Makes About 8 Cups); 1 Cup Yields Approximately 220 Calories, 1Gm Sugar (Natural), 0Gm Sugar (Added); 500Mg Salt, 4Gm Fiber

Chicken Salad Mix
Ingredients: (Use ONLY Frozen Bagged Chicken White Meat Tender Fillets) Quantity: 2 Fillets
(Canned Sliced Carrots In Water Only) Quantity: 1 Can 14oz
(Shredded Chedder Cheese) Quantity: 1/2 Cup
(Sliced Small Tomatos) Quantity: 2
(Rotisserie Chicken Seasoning) Quanity: A Few Sprinkles
(Canned Lintil Beans) Quantity: 1/2 Can 15oz
(Light Mayo Dressing) Quantity: 1/2 Cup...

Directions: Thaw Out Chicken Tenders In Hot Tap Water, then Cut Into Small (1inch X 1inch) Pieces; Spray A Skillet Generously Using Extra Virgin Olive Oil: Spread Out Evenly, Sprinkle On Seasoning And Cook Over High Heat For No More Than 1.5 Minutes And Scramble Over To Other Side And Cook For Another 1.5 Minutes
Next Add All The Cooked Chicken And All The Other Ingredients To A Large Mixing Bowl And Mix Well
Finally: Serve And Eat And ENJOY!

Food Values: (Makes About 6 Cups); 1 Cup Yields Approximately 176 Calories, 1Gm Sugar (Natural), 0Gm Sugar (Added); 500Mg Salt, 20Gm Fiber

Hot Salmon Pattys
Ingredients: (Use Canned Salmon 14oz) Quantity: 1 Can
(General Purpose Flour) Quantity: 3 Heaping TBSP
(Large Eggs) Quantity: 3
(Chopped Green Onions) Quantity: 1/2 Cup
(Spices, Oreganol, Garlic Powder) Quanity: 3 TBSP Each

Directions: Open And Drain Can Salmon, Mix Well In A Mixing Bowl; Add Flour; Add Eggs; Add Onions;Add Spices And Mix Well
Spray Skillet Generously With Extra Virgin Olive Oil, Spoon Out Clumps Of Mix Onto Skillet And Spray The Spoon So It Won't Stick And Use It To Flatten The Clumps Into Round Pattys About 1/2 to 3/4 Inch Thick; Then Cook Over High Heat For About 1.5 To 2 Minutes On Each Side
Finally: Serve With A Bit Of Catchup Spread On Top Of Each Patty (Or Use Your Favorite Pasta Sauce In A Jar) And Eat And ENJOY!

Food Values: (Makes About 8 Pattys); 1 Patty Yields Approximately 115 Calories, 0Gm Sugar (Natural), 0Gm Sugar (Added); 210Mg Salt, .6Gm Fiber

Fast And Easy Chilli
Ingredients: (Frozen 95% Lean Ground Beef OR Ground Turkey) Quantity: 1 Lb
(Ragu Pasta Sauce) Quantity: 2.5 Cups
(Canned Lentil Beans) Quantity: 1 15oz Can
(Chopped Onion) Quantity: 1 Small Size
(Chopped Tomatoes) Quantity: 1 Large
(Spices Garlic Powder, Oregano, Onion Powder, Chilli Powder): Quantity: 1 TBSP Each

Directions: Thaw Out Meet In Hot Tap Water, Break Up And Add To A Skillet, Cook Over High Heat Mixing Well Until Completely Cooked, Pour Into A Strainer And Run Cold Water Over It To Remove All The Artery Clogging Grease And Fat, Then Add It To A Large Mixing Bowl
Add Pasta Sauce, Beans, Onions, Tomatoes And Water
Cook Mixture For A While To Blend Ingredients Together Well
Finally: Serve Eat And ENJOY!

Food Values: (Makes About 8 Cups); 1 Cup Yields Approximately 195 Calories, 6Gm Sugar (Natural), 2Gm Sugar (Added); 380Mg Salt, 17Gm Fiber

Tuna Mix
Ingredients: (White Albacore Canned Tuna In Water Only) Quantity: 2 Cans
(Cole Slaw Use Store Made Brand) Quantity: 1/2 Cup
(Light Mayo Dressing) Quantity: 1/2 Cup
(Sweet Relish) Quantity: 2 TBSP
(Chopped Onion) Quantity: 1 Small
(Spices, Oreganol, Garlic Powder) Quanity: 1 TBSP Each

Directions: Open And Drain Canned Tuna, Break Up Into A Mixing Bowl
Add All Other Ingredients, Mix Well
Finally: Serve Eat And ENJOY!

Food Values: (Makes About 2 Cups); 1 Cup Yields Approximately 290 Calories, 6Gm Sugar (Natural), 5Gm Sugar (Added); 375Mg Salt, 1Gm Fiber

Catfish Fillet
Ingredients: (Buy Only Frozen Fillets NOT Nuggets) Quantity: 3 Fillets
(Sliced Swiss Cheese) Quantity: 3 Slices
(Canned Pasta Sauce, Super Chunky With Mushrooms And Spices) Quantity: 3 TBSP
(Lemon Pepper Seasoning) Quantity: A Few Sprinkles

Directions: Thaw Out 3 Fillets In Hot Tap Water, Spray A Skillet Generously With Extra Virgin Olive Oil, Place Fillets Onto Skillet And Sprinkle With Lemon Pepper Seasoning
Cook On High Heat For No Longer Than 2.5 Minutes and Turn Over, Then Lay The Cheese Slices Onto Each Fillet And Cook For About 2 More Minutes
Plate Up And Add A Spoonful Of Pasta Sauce Onto Each Fillet
Finally: Serve Eat And ENJOY!

Food Values: (Makes 3 Fillets); 3 Fillets Yield Approximately 630 Calories, 3Gm Sugar (Natural), 0Gm Sugar (Added); 630Mg Salt, 0Gm Fiber

Chicken Veggie Soup
Ingredients: (Use ONLY Frozen Bagged Chicken White Meat Tender Fillets) Quantity: 3 Fillets
(Canned Sliced Carrots In Water Only) Quantity: 1 Can 14oz
(Canned Cut Green Beans In Water Only) Quantity: 1 Can 14oz
(Chopped Onion) Quantity: 1 Small
(Chicken Broth, Reduced Sodium) Quantity: 4 Cups

Directions: Thaw Out 3 Fillets In Hot Tap Water, Cut Into Small Bite Size Pieces, Spray A Skillet Generously With Extra Virgin Olive Oil, Place Chicken Pieces Onto Skillet And Sprinkle With Your Favorite Seasoning
Cook On High Heat For No Longer Than 1.5 Minutes And Scramble Over To Other Side And Cook For Another 1.5 Minutes
Add All Ingredients Together In Large Pot, Warm Up But Do Not Boil
Finally: Serve Eat And ENJOY!

Food Values: (Makes 6 Cups); 1 Cup Yields Approximately 80 Calories, 3Gm Sugar (Natural), 0Gm Sugar (Added); 450Mg Salt, 3.3Gm Fiber

Yummy Chocolate Pudding
Ingredients: (Buy Only GREEK YOGURT, Try Walmart's Brand Light Greek Vanilla) Quantity: 1 Cup
(Hershey's Chocolate Syrup) Quantity: 1 TBSP

Directions: Add All In A Cup, And Mix Well
Finally: Serve Eat And ENJOY!

Food Values: (Makes 1 Cup); 195 Calories, 20Gm Sugar (Natural), 12Gm Sugar (Added); 80Mg Salt, 0Gm Fiber

Chocolate Banana Split
Ingredients: (Buy Only GREEK YOGURT, Try Walmart's Brand Light Greek Vanilla) Quantity: 3 TBSP
(Hershey's Chocolate Syrup) Quantity: 1 TBSP
(Banana) Quanity: 1 Banana

Directions: Peel Banana and Slice Part-way Open Lengthwise
Add Greek Yogurt To Sliced Opening
Drizzle with Hersheys Chocolate Syrup
Finally: Serve Eat And ENJOY!

Food Values: (Makes 1 Serving); 175 Calories, 26Gm Sugar (Natural), 10Gm Sugar (Added); 17Mg Salt, 3Gm Fiber

Here Are Pictures Of Most Of The Ingredients:
Most From Walmart (Store Brand)

Cooked Ham Slices 1 Slice: 30cal, 0gm NatSugar,0gm AddSugar, 260mg Salt, 0gm Fiber

Cooked Turkey Slices 1 Slice: 25cal, 0gm NatSugar,0gm AddSugar, 260mg Salt, 0gm Fiber

Cooked Beef Slices 2 Oz: 60cal, 0gm NatSugar,0gm AddSugar, 260mg Salt, 0gm Fiber

Cheddar Cheese 1 Slice: 113cal, 0gm NatSugar,0gm AddSugar, 175mg Salt, 0gm Fiber

Tilapia Fillets 1 Fillet: 90cal, 0gm NatSugar,0gm AddSugar, 40mg Salt, 0gm Fiber

Catfish Fillets 1 Fillet: 130cal, 0gm NatSugar,0gm AddSugar, 110mg Salt, 0gm Fiber

Canned Cooked Salmon 1 Cup: 210cal, 0gm NatSugar,0gm AddSugar, 840mg Salt, 0gm Fiber

Albacore Solid Tuna 1 Can: 140cal, 0gm NatSugar,0gm AddSugar, 15mg Salt, 0gm Fiber

96% Lean Ground Beef 1/4 Lb: 140cal, 0gm NatSugar,0gm AddSugar, 76mg Salt, 0gm Fiber

Chicken Breast Fillets 1 Fillet: 90cal, 0gm NatSugar,0gm AddSugar, 260mg Salt, 0gm Fiber

Homestyle Coleslaw 1/2 Cup: 160cal, 13gm NatSugar,11gm AddSugar, 170mg Salt, 1gm Fiber

Low Sodium Chicken Broth 1 Cup: 10cal, 0gm NatSugar,0gm AddSugar, 530mg Salt, 0gm Fiber

Shredded Cheddar Cheese 1/4 Cup: 110cal, 0gm NatSugar,0gm AddSugar, 75mg Salt, 0gm Fiber

Low Fat Cottage Cheese 1/2 Cup: 80cal, 4gm NatSugar,0gm AddSugar, 400mg Salt, 0gm Fiber

Low Cal Greek Yogurt w/Vanilla 1 Cup: 150cal, 10gm NatSugar,1gm AddSugar, 75mg Salt, 0gm Fiber

Natural Apple Juice 1 Cup: 110cal, 28gm NatSugar,0gm AddSugar, 35mg Salt, 0gm Fiber

Natural Cranberry Juice 1 Cup: 110cal, 25gm NatSugar,23gm AddSugar, 35mg Salt, 0gm Fiber

Diet Green Tea w/Ginsing 1 Cup: 0cal, 0gm NatSugar,0gm AddSugar, 5mg Salt, 0gm Fiber

Tropicana OJ w/Pulp 1 Cup: 110cal, 22gm NatSugar,0gm AddSugar, 0mg Salt, 0gm Fiber

Lentil Beans 1/2 Cup: 110cal, 0gm NatSugar,0gm AddSugar, 115mg Salt, 8gm Fiber

Ragu Pasta Sauce 1 Cup: 160cal, 10gm NatSugar,4gm AddSugar, 920mg Salt, 0gm Fiber

Stir Fry Mixed Veggies 1 Cup: 40cal, 3gm NatSugar,0gm AddSugar, 20mg Salt, 4gm Fiber

Strawberrys 1 Cup: 45cal, 7gm NatSugar,0gm AddSugar, 0mg Salt, 3gm Fiber

Mixed Fruit 1 Cup: 70cal, 12gm NatSugar,0gm AddSugar, 0mg Salt, 3gm Fiber

Blueberries 1 Cup: 60cal, 15gm NatSugar,0gm AddSugar, 0mg Salt, 4gm Fiber

Swiss Cheese 1 Slice: 70cal, 0gm NatSugar,0gm AddSugar, 40mg Salt, 0gm Fiber

Bananas 1 Banana: 105cal, 14gm NatSugar,0gm AddSugar, 0mg Salt, 3gm Fiber

Unsalted Peanuts 1/4 Cup: 160cal, 0gm NatSugar,0gm AddSugar, 0mg Salt, 2gm Fiber

Regular Instant Coffee 1 Cup (+1TBSP Sugar, +4TBSP Milk): 32cal, 8gm NatSugar,6gm AddSugar, 15mg Salt, 0gm Fiber

Green Veggie/Fruit Smoothee 1 Cup : 140cal, 28gm NatSugar,0gm AddSugar, 15mg Salt, 0gm Fiber

Light Mayo Dressing 1 TBSP: 35cal, 0gm NatSugar,0gm AddSugar, 110mg Salt, 0gm Fiber

Pure Mango Juice 1 Cup: 150cal, 30gm NatSugar,0gm AddSugar, 10mg Salt, 0gm Fiber

Fresh Ground Turkey 4 Oz: 180cal, 0gm NatSugar,0gm AddSugar, 90mg Salt, 0gm Fiber

Bow Tie Pasta 1 Cup: 160cal, 0gm NatSugar,0gm AddSugar, 180mg Salt, 2.5gm Fiber

Chocolate Syrup 1 TBSP: 45cal, 10gm NatSugar,10gm AddSugar, 5mg Salt, 0gm Fiber

Millies Bread 1 Slice: 30cal, 0gm NatSugar,0gm AddSugar, 125mg Salt, 2gm Fiber

 

 

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