No fat no sugar no salt recipes — all new for you

The vast majority of visitors to our site come to view our recipes. So we’re making it easier for you to use.

Recipes are now divided into main courses, side dishes and special occasion meals and dishes.

The moistest chicken breast I've cooked.
The moistest chicken breast I’ve cooked.

Looking for a recipe to grill ahi tuna with a twist of lime? We have it for you.

Wondering what to make for a big family dinner? Take a look at our Christmas and Thanksgiving menus, among others.

Low salt, low fat recipes we’ve tried in the past four months have been added to the page to expand our evolving cookbook for people worried about salt, fat and sugar.

So click here now and enjoy.
John

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Low-fat, low-salt eggplant parmasan

My eggplant parmesan recipe calls for low-salt panko breadcrumbs to bread slices of eggplant which have been coated in an egg-white wash.

The Italian dishes of my youth were loaded with high-fat, high-salt cheeses. So much for my Mediterranean diet since my angioplasty in 2012. I’ve been redoing Italian recipes in recent years to get out the fat and salt in most cheeses.

My eggplant parmesan recipe calls for low-salt panko breadcrumbs to bread slices of eggplant which have been coated in an egg-white wash.

Low-salt, low-fat eggplant parasan
Add more tomato sauce if you like.

Use a salt-free tomato sauce (I make my own but you can buy prepared ones like the Trader Joe’s variety I reviewed here).

Next add fat-free shredded mozzarella. I build mine like a lasagna, putting tomato sauce in the bottom of an oven-safe baking dish first, then a layer of eggplant slices, then more tomato sauce, then more eggplant until the top layer of sauce and then mozzarella. If you’re less worried about the salt in the cheese than I am, add more as layers while you built. Continue reading “Low-fat, low-salt eggplant parmasan”

A low-salt, low-fat lunch can get expensive, try $20+

Add it all up and I spent $22 trying to fill up. Did I?

Salad bars are my lunch choice when eating out these days. I’ve written about three near Millennium Park in Chicago, not far from my office.

My very expensive attempt to fill up at lunch -- salad, salmon, edamame and frozen yogurt.
My very expensive attempt to fill up at lunch — salad, salmon, edamame and frozen yogurt.

But salad alone rarely fills me up on any given day, so I often buy add-ons to try to quell my normal hunger pains. When getting my salad at Marinao‘s, I’ll also pick up two ounces of raw salmon for $7, often doubling the cost of lunch from around $7 to $14. Continue reading “A low-salt, low-fat lunch can get expensive, try $20+”

Low-salt Easter dinner: how to enjoy the holiday meal

I still went over my daily salt and fat allotments, but I also splurged with the gravy and had two chocolate brownies for dessert, so that likely explained it. Think about how far over I would have been had I not done all this.

Easter dinner traditionally means one of two main courses — either ham or lamb. But neither is an acceptable choice if you’re on a low-salt, or a low-fat, or a low-salt, low-fat diet as I am. That can make being a guest at someone else’s Easter feast a problem for you.

So do what I did this year. Invite family and/or friends to your house where you control the menu. Then assemble a low-salt, low-fat meal that everyone will enjoy, even if some guests are missing the ham (they can buy some at their houses).

My low-salt, low-fat Easter dinner
My low-salt, low-fat Easter dinner
Continue reading “Low-salt Easter dinner: how to enjoy the holiday meal”

Embeya for restaurant week? yes, yes, yes

The second course included a nice rendition of clams in a coconut broth and also grilled quail which smelled so tasty I couldn’t wait to dig in.

Embeya, a progressive Asian restaurant in Chicago, has quickly become a favorite of mine for its great food and its total openness to making dishes that meet my low-salt, low-fat, low-sugar requirements.

I enjoyed my first visit there so much that I suggested my wife and I dine there with friends. We went at the start of Chicago’s restaurant week, an annual event (running through Feb. 6 this year) during which restaurants offer special menus at special prices to lure Chicagoans out of their warm homes on the coldest winter days and nights.

Embeya is offering either a three course meal for $33 or a four-course meal for $44. We went with the four-course offering and were not disappointed. And while everything was served family style, my portions were  served separately since they had less salt, an extra touch I really appreciate.

Embeya
My individual serving of Embeya octopus was amazing.

The first course included an amazing octopus dish that had people at our table who don’t normally eat octopus saying they loved it. It was the tenderest octopus I’ve had since dining in southern Italy last summer. Continue reading “Embeya for restaurant week? yes, yes, yes”

Recipe: Low-salt, low-fat baked mostaccioli

And now enjoy. I consider this four servings.

I wrote recently about my low-salt, low-fat baked mossaccioli. Here’s a step-by-step guide to making it.

Start with wheat pasta and low-fat ricotta cheese, about 13 ounces of each (these once came in 16-ounce packages but food makers have cut package sizes rather than raise prices in recent tough economic times).psta building1low fat ricotta

Combine the ricotta with egg white or egg white substitutes equal to one egg to thin it a bit, making it easier to spread. Continue reading “Recipe: Low-salt, low-fat baked mostaccioli”

Low-salt, low-fat baked mostaccioli: gotta love it

I consider this dish a splurge but enjoy it immensely as a special occasion treat or a pick-me-up when I’m feeling tired or sick.

Most of the Italian-American classics I grew up with, lasagna, manicotti, stuffed shells, are off-limits to me now because of the fat in the cheese used, not to mention the high salt content of most cheese as well. I also can only eat whole wheat pasta now to get away from simple carbs that could impact my pre-diabetic sugar levels.

I have found whole wheat pastas I enjoy and I have begun finding low-fat and even no-fat Italian cheese. The cheeses still contains high salt levels, though, so I use them sparingly and as a treat.

One recent treat I made was whole wheat mostaccioli baked with low-fat ricotta cheese covered with my low-salt homemade tomato sauce (we call it gravy in my family).

Baked mostaccioli, gotta love it, and it's low salt and low fat.
Baked mostaccioli, gotta love it, and it’s low salt and low fat.
Continue reading “Low-salt, low-fat baked mostaccioli: gotta love it”