Meals that fill you up, not out

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by Kathy Taylor

Created on: May 22, 2009 Last Updated: May 29, 2009

Okay, you've made the decision to push away from the comfort food table and set a place for yourself at the low fat, high fiber, good nutrition table. But your good intentions really aren't filling you up like gravy and pasta and bread used to. You're feeling just a little bit empty. That good-for-you grilled chicken breast and ordinary green salad aren't cutting it when it comes to satisfying your appetite.

What you need is big flavor and a variety of foods that are scientifically proven to send a full signal to your brain. Lean protein, vegetables that boast complex carbohydrates and a few "good fats" will help you stay on the right track.

Potatoes and sweet potatoes are perfect carbohydrates for the calorie conscious as long as you keep tabs on the extra fat and calories. Scrub and bake a potato, top with a few tablespoons of low fat cottage cheese and a few scallions and you have a great lunch - add a salad and a portion of grilled fish and you have a very satisfying dinner. Make some gourmet "almost fries" - peel and wedge a sweet potato, sprinkle with a little cumin and salt and pepper, bake on a pan coated with cooking spray for 30 minutes (375F.). Delicious and filling! Throw some garbanzo beans into a salad, and you increase your fiber intake and create that feeling of fullness. Add some brown rice and you have built a complete protein; protein triggers your brain to say, "That's enough".

Dress up lean meat, poultry and fish with marinades made of natural juices and a small amount of "good fat", extra virgin olive oil. Look to ethnic foods for lots of low-fat fill-you-up options. A Mediterranean diet rich in fish and vegetables and clean flavors is big on taste, proven health benefits, and satisfaction signals.

Here is a menu that is sure to fill you up, and not out!

Chicken Souvlaki

4 boneless chicken breasts cut into 1 inch cubes

2 tablespoons extra virgin olive oil

1 garlic clove, crushed

Juice of 1 lemon (about 2 tablespoons)

1 tablespoon oregano

8 wooden skewers (soak in cool water for 20 minutes)

Mix the marinade ingredients together, add the chicken and toss. Light your barbecue or heat your oven broiler. Thread the chicken onto the wooden skewers, and broil or grill for about 5 minutes, turning once. Serve with brown rice or a warm whole grain pita, Tzaziki and Greek salad (recipes follow).

Tzaziki

2 cups plain low fat yogurt (Balkan style if possible)

1 cucumber, peeled, seeded and coarsely grated

1 teaspoon salt

2 teaspoons fresh dill, chopped fine, or

1 teaspoon dried dill

Freshly ground pepper

Mix the cucumber and the salt in a stainless steel bowl and let sit for 15 minutes. Squeeze the cucumber dry, and mix with the rest of the ingredients. Chill until ready to serve.

Greek Salad

4 roma tomatoes, halved and then quartered

English cucumber, quartered and sliced into thick pieces

1 green, red, or yellow pepper, seeded and cut into 1 inch pieces

red onion, sliced into rings

Place the prepared salad vegetables into a serving bowl.

Dressing

cup olive oil

2 tablespoons lemon juice

1 clove garlic, crushed

teaspoon oregano

Freshly ground black pepper to taste