No Fat meals

So full disclosure I’ve never been restricted to *no* fat, so these are just some meal ideas that come to kind immediately as likely to be no or extremely low fat that I make somewhat regularly:

Shrimp stir fry comes to mind
Use a nonstick wok & don’t oil it (or very sparingly). Lots of veggies. Lean protein. Downside is it could quickly have high sodium depending on the sauce you want to use.

Panko crusted chicken breast tenders. Use an egg as the binding. Season the panko yourself instead of premixed. I like to dip in honey, but I think any no-fat sauce would be fine. Or plain!

noodle or zoodle with roasted tomato and spinach. I’d lean toward zoodle since you wouldn’t be adding butter or oil to further bind the food & they’ll be less dry.

ace314159 wrote: »

I am currently on a (Dr. ordered) no fat at all diet for my pancreas. I need ideas for meals that I can make. Yes fruits and veggies are all good but hoping some of you might have some good meal ideas.

P.S. Please don’t comment about how good and necessary fat is for your diet, this is Dr. ordered and not long term (perhaps a month).

Is low fat meat okay? Everything almost has a little fat in it.

That said, for protein: shrimp or other shellfish, white fish, skinless chicken and turkey breast. Also beans and lentils. As others have said, 0% dairy (cottage cheese and greek yogurt).

Starches -- pretty much anything, just cook them without adding fat.

Veg and fruit -- again, just cook without adding fat. Steaming works, or use a non stick pan. Or there are ways to cook in a little vegetable broth -- I know Ornish goes into it in his cookbooks, which might be available at a library (the look at Ornish, McDougall, Esselstyn, Campbell, etc. idea is a good one -- I'd recommend Forks Over Knives but I know it has some sources of fat like nuts so even it might not be low fat enough for your purposes).

So grilled chicken breast seasoned with lemon and a bit of salt, steamed broccoli, and roasted potatoes. Cod with roasted brussels sprouts and corn. Black bean soup with sweet potatoes (there are tons of recipes for these, ignore the fat add ins and focus on the spices and add some hot sauce if you like spicy). Stuff like that.

I believe the Forks over Knives stuff is very low or no fat. Because they are more recent, the books are easier to find via libraries. In fact, if your library includes digital books vis hoopla (many do), you can get the cookbook from there. It includes both recipes and lots of info on reducing/ eliminating fat.

Here's a quick recipe I made when I could eat tomatoes:

4 large bell peppers tops cut off

Combine:
1 pouch precooked brown rice
1 jar salsa (not hard to find fat free)
1 can kidney beans, rinsed well
3-4 chopped scallions

Stuff the peppers and lay tops back on. Place in a Crock-Pot.

Pour a can of tomato sauce or puree or diced tomatoes on top. Extra stuffing can be mixed into this.

Cook on low for 6 hours.

Check out all of these vids, fits right in with what you're looking for. Recipes for low fat living. I just watched a bunch of their vids because I like their vegetable recipes and they're both fun. Here's their brand new one but you can binge watch them.

https://www.youtube.com/watch?v=VyBKbrUmBog