Makes 3 servings.
1 small apple, chopped
1 can tuna in water, drained
1 tsp. prepared mustard
1 tsp. honey
¼ cup low fat vanilla yogurt
6 slices whole wheat bread
Combine the apple,
tuna, mustard, honey, and yogurt, mustard and honey. Spread
½ cup of the mixture on three of the bread slices. Top
each slice with lettuce and the remaining bread. Cut as desired.
This is a great way to jazz up an otherwise ordinary tuna sandwich!
per serving: Calories 302, Fat 5g, Carbohydrates 45g, Protein
Makes 4 servings.
2 cups apples, (peeled,
cored, and sliced)
¼ cup water
½ cup vinegar
¾ cup honey
1 Tbsp. cinnamon
This is a fun one
for the kids.
In a saucepan heat
the water, vinegar, honey, and cinnamon. When the mixture begins
to boil, slowly add the apple slices. As they get done they
will turn transparent; that is when you remove them. They can
be served warm or chilled.
per serving: Calories 933, Fat 1g, Carbohydrates 255g, Protein
Style Chicken with Apples
Makes 6 servings.
Prep Time: 20 minutes.
6 boneless, skinless
3 apples, cored and sliced
1 sliced onion
1 10 oz can condensed chicken broth
3 tbs apple juice
Pinch each of ground cinnamon, nutmeg, salt, and pepper
A sprinkle of minced fresh dill or parsley
This is absolutely
In a sprayed non-stick
skillet, brown the chicken breasts on both sides and set them
aside. To the skillet add the sliced onion, apples, artichokes,
broth, juice and spices. Cook about 3 minutes then put the chicken
on top of the mixture. Simmer about 10 minutes or until the
chicken is done. Salt and pepper to taste. Use the dill or parsley
as a garnish and serve hot.
per serving: Calories 241, Fat 5g, Calories from Fat 18%, Cholesterol
66mg, Fiber 3g, Sodium 252mg.
Makes 4 servings
1 acorn squash (about 1 lb.)
1 Golden Delicious apple, peeled, cored, and sliced
2 tsp. melted butter or margarine
2 tsp. brown sugar
1/8 tsp. cinnamon
1/8 tsp. nutmeg
Dash ground cloves
This is a fantastic
Preheat the oven
to 350° F. Cut the squash into quarters and remove the seeds.
Place the quarters skin side up into a greased 1 qt. baking
dish and bake for about 30 minutes.
While that is baking,
combine the apple, cloves, nutmeg, cinnamon, sugar, and butter
in a medium bowl and set asidde.
Once the squash has
baked for 30 minutes, turn the slices over and fill them with
the apple mixture. Cover and bake until the apples are tender,
about 30 minutes.
serving: Calories 88, Fat 3g, Carbohydrate 17g, Protein 1g,
Fiber 3g, Sodium 24mg, Cholesterol, 0g.
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/ Apple Burgers w/Apple / Cranberry Salsa
/ Apple Salsa
C&H Light (or 2TBS sugar)
2 Tablespoons apple cider vinegar
2 Tablespoons lemon juice
3 apple, peeled, cored, and chopped
1 cup whole cranberry
1/2 cup finely chopped scallions
1 finely chopped jalapeno pepper, (no seeds or stem)
2 Tablespoons chopped cilantro (optional)
/ Turkey Burgers
1 large apple, grated
1/2 teaspoon salt
1/2 teaspoon ground pepper
1/4 teaspoon cinnamon
hamburger buns (whole wheat)
by preparing the salsa. Combine the first three ingredients
in a saucepan and bring to a boil. Add half of the apple, stir
it in well, cover and reduce heat. Cook until the apples are
soft. When that happens, mash them up until almost smooth but
leave some chunks for texture. Add the remaining ingredients
the burgers, combine the first 5 ingredients. Divide this mixture
into 4 portions then form into patties. Lightly spray a frying
pan then cook the patties over medium/high heat until done,
about 8 minutes per side. Serve on toasted buns using the salsa
as a condiment.