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Low Fat Digest Issue 43 - Low Fat Chili Burritos
April 08, 2009

The Low Fat Digest Friendly Healthy Eating Information

8th of April 2009

Issue #43

Table of Contents

1. Ramblings
2. Low Fat Chili Burritos
3. Reduce these foods for great results


1. Ramblings

Don't you just love Mexican food? Unfortunately it is usually deep fried and soaked with fat, but here I found a low fat burritos recipe. I'm sure you'll love it.

Happy Easter to everyone and don't indulge too much into all the goodies (a little bit is ok, right?!)


2. Low Fat Chili Burritos


  • 1 pound (450g) skinless ground chicken breast
  • 1/2 cup (125g) bell peppers
  • 1/2 cup (125g) onions
  • 10 3/4 ounces (300ml) condensed tomato soup
  • 1 tablespoon chili powder
  • 1 1/2 teaspoons salt
  • 1 tablespoon Worcestershire sauce
  • 14 fat-free flour tortillas

Chop bell peppers and onions. Then combine in a glass casserole dish, chicken, bell peppers, and onions.

Cover and microwave on high for five minutes, or until chicken is no longer pink, stirring once during cooking time.

Stir in tomato soup, chili powder, salt, and Worcestershire sauce.

Cover and microwave on high for another five minutes, or until hot. Wrap and stack tortillas in damp paper towels.

Microwave on high for one minute, or until warm. Spoon one-fourth cup chicken mixture onto each tortilla. Fold in sides and roll up to make burritos.


Makes 14 servings

Nutritional Information

  • Calories 126
  • Fat 0.5g
  • Cholesterol 16mg
  • Protein 10.8g
  • Sodium 609 mg
  • Carbs 20.6g
  • Fiber 2.7g

3. Reduce these foods for great results

By now you already know, that I'm not a fan of restrictive diets or banning certain "bad" foods.

It is better to reach for an overall healthy lifestyle and eat a lot of healthy low fat food; this allows you to indulge into your favorite bad stuff once in a while without feeling the consequences.

A good start is to reduce your intake of these foods because you know they are not serving you well, just don't ban them completely from your diet.

Here are great tips on how to substitute the "bad" foods with healthier alternatives most of the time. Just don't be too strict on yourself:

1. Pastry and Pies

Pastry is almost pure fat. Even though the filling might be healthy, the calories in the pastry crust are nothing you'd even want to know about.

You're better off making an omelet with the same filling ingredients. Same with pies - enjoy the filling in another way and give the pastry a miss.

Eat the apple - skip the pie. Eat the veggies - skip the quiche.

2. White Bread

White bread turns to pure sugar very quickly in your system. As a result, you'll be hungry again no time at all.

White bread is delicious, especially if it's still warm from the oven or bakery. But so it the whole grain bread. Get it fresh from the bakery and you don't ever want to trade it for white bread again.

3. Cakes and cookies

Cakes and cookies are full of fat and sugar (do they consist of anything else?) Just one piece will use up your calorie count for most of the day.

Try dry cookies without cover and only eat one or two of them.

4. Soda

Everyone knows that soda is bad. It's basically sugar water, giving you hundreds of calories without filling you up.

Even the diet sodas set off a chemical reaction in your body to make you crave more sugar or carbs. Really bad!

Water and tea will quench your thirst without adding to your calorie count. If water tastes too stale for you, try adding a few drops of lemon or orange juice. That makes quite a difference!

5. Alcohol

Besides having all the side effects you already know about, it also contains plenty of calories. Go for virgin cocktails instead.

6. Chocolate and candy

When you absolutely have to eat chocolate, then buy the most expensive pralines you can find and eat only one of them every day, savoring it to the most.

7. Fried Foods and Snacks

Every spoonful of oil is 124 calories and fried foods absorb a lot of it - deep frying even more.

For meat, try to grill rather than fry. Vegetables are best when steamed for a few minutes. This ensures that the vitamins are still alive and there's not so much fat soaked up.

8. Cheese

Cheese is actually healthy, when eaten in moderate amounts. Just beware not to eat too much, as the calories can add up very quickly.

Personally I love cheese and prefer the full-fat ones because they taste better, but you can always opt for the light version.

Comments? Ideas? Feedback? Articles you have written and want to be published? Recipes you're interested in?
Please tell us. We'd love to hear from you. Just reply to this e-zine and tell us what you think!

Marion + Tobi

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