Grace McQuade

Many people make their New Year resolution to eat healthier and with less calories.

This resolution is easier to keep than you can imagine.

Just swap out a few ingredients for others and you are on your way to eating healthier with a lot less calories.

I promise you that you will not even notice difference!


Egg White Breakfast


Almost No Calorie Dressing

Chicken Meatloaf

Egg White 

Breakfast “Burrito”

Serves 2

Egg whites are a low calorie, fat-free food, but are still high in protein.  

By eating only the white, you save 50 calories and 4.5 grams of fat.  

FYI – the yolk does contain 100% of your daily A, E, D & K vitamins.  You make the choice of yolk or no yolk.

By using lettuce as your “burrito”, you save well over one hundred calories.

Spray Olive Oil

1/2 sweet yellow onion,


1 garlic clove, pressed

1/2 red bell pepper, diced

1 tsp. ground cumin

1/2 tsp. cayenne pepper

4 large egg whites, beaten

1/2 tsp. ground black


2 large iceberg or romaine

lettuce leaves

1.  Heat olive oil in an 11-inch cast iron skillet over medium flame.  

Saute onion and garlic until tender, about five minutes.  

Add bell pepper, cumin and cayenne pepper, mixing well for one minute.  

2.  Add beaten egg whites and mix with spatula until cooked thoroughly.  

Sprinkle with ground pepper.  

Wrap tightly in lettuce leaves and serve.

Almost No Calorie 


Approximately 10 Servings

Store bought salad dressings may contain well over 100 calories per 2 tablespoon serving.  

Try this dressing instead and save thousands of calories per year.

2/3 cup water

2 packets Splenda

2 tblsps. Dijon Mustard

1 1/2 tsp. Worcestershire


1/4 tsp. garlic powder –

I use Penzey’s

1/4 tsp. onion powder –

I use Penzey’s

1.  In a jar fitted with a tight lid (I use a Ball canning jar), place all of the ingredients.

2.  Shake vigorously.  Keep in refrigerator and use 2  tablespoons for each serving.

Chicken Meatloaf

Serves 4-6

By using 98% fat-free ground organic chicken and bulking up the meatloaf with vegetables and chicken stock, you save over 200 calories per serving.

Spray olive oil

1/2 onion peeled and

root removed

2 carrots peeled and cut

into chunks

2 celery stalks peeled and

cut into stalks

4 Campari tomatoes

1 garlic clove peeled

1/2 cup homemade or store

bought chicken stock

1 lb organic 98 percent fat

free ground chicken

1/2 cup ketchup (optional)

1.  Preheat oven to 350 degrees.

2.  Lightly spray an oven-proof dish.

3.  Combine all of the ingredients, except the chicken in a blender.  

Blend until combined.  

Place puree in a large bowl, gently combine chicken with puree.  

I use my hands.

4.  Pour mixture into prepared dish and bake 30-40 minutes.  

If topping with ketchup, smear on top and broil until bubbly.  

If not using ketchup, bake 10 minutes more.  


Alexandra Troy is owner of Culinary Architect Catering, a 32 year-old Greenvale-based company, specializing in private, corporate and promotional parties.  

She lives in Manhasset with her husband and son.


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