LOW FAT RECIPES
TOMATO DILL SOUP
This delicious soup is equally good served hot or cold. If you like,
garnish with sprigs of dill and a dollop of yogurt or fat-free sour
cream. Serves 8 to 10. Per serving: 83 calories, .4 grams fat, 0
milligrams cholesterol, 17.5 grams carbohydrates, 2.9 grams fiber,
13.2 grams protein, 534 milligrams sodium.
3 pounds chopped fresh tomatoes
3 cups chopped onions
2 quarts fat-free chicken broth
1 tablespoon minced orange rind, or 1/4 teaspoon orange oil
Pinch of sugar
1 teaspoon ground allspice
1 teaspoon garlic powder
Fresh or dried dill to taste
Salt and pepper to taste
Combine all ingredients in a large soup pot. Simmer until tomatoes and
onions are very tender, about 20 minutes. Cool.
Transfer in batches to food processor or blender; process until
smooth.
This refreshing salad with fruity, poppyseed dressing is perfect for a
luncheon or dinner with friends. Serves 8. Per serving: 114 calories,
1.3 grams fat, 0 milligrams cholesterol, 24.7 grams carbohydrates, 4.5
grams fiber, 3.9 grams protein, 107 milligrams sodium.
2 heads romaine lettuce, washed and dried
4 white grapefruit, sectioned, piths removed
1 Bermuda onion, thinly sliced
Dressing:
1 cup apple juice
6 tablespoons lemon juice
1/4 cup Dijon mustard
2 tablespoons honey
1 tablespoon poppyseeds
1 teaspoon pepper
Tear lettuce into small pieces. Arrange on plates; top with grapefruit
sections (1/2 grapefruit per plate) and onion slices.
Mix dressing ingredients until smooth. Top each salad with 2
tablespoons dressing.
Low Fat Recipes Submitted by Amy.
BEET AND POTATO SALAD
Beets--people either love them or hate them. If you enjoy beets,
you'll definitely want to try this tangy new twist on standard potato
salad. Serves 6 to 8. Per serving: 145 calories, 2.8 grams fat, 0
milligrams cholesterol, 27.8 grams carbohydrates, 5.1 grams fiber, 4.1
grams protein, 157 milligrams sodium.
1-1/2 pounds small red potatoes
2 bunches fresh beets, washed, all but 1 inch of stems removed
1 bunch green onions, thinly sliced
2 tablespoons prepared mustard
1 teaspoon horseradish
1 tablespoon olive oil
1-1/2 tablespoons red wine vinegar
Salt and pepper to taste
Place potatoes in a large saucepan, half covered with water; boil 15
minutes. Add beets. Boil until beets are tender, about 15 minutes.
Drain; rinse with cold water. Cut potatoes and beets in quarters;
chill 1 hour.
Combine remaining ingredients in a small bowl. Place potatoes and
beets in serving bowl; toss with dressing until well coated....Jamie.
SIMPLE CUSTARD PIE
What can be easier than a pie that makes its own crust? This recipe
yields a pie with old-fashioned custard flavor, without using half a
carton of eggs. Serves 6. Per serving: 121 calories, .2 grams fat, 1
milligram cholesterol, 23.3 grams carbohydrates, .1 grams fiber, 6.5
grams protein, 147 milligrams sodium.
8 ounces egg substitute, at room temperature
1/2 cup sugar
1/8 teaspoon salt
1/8 teaspoon nutmeg
2 heaping tablespoons flour
2 cups skim milk
Preheat oven to 375 degrees. Grease a 9-inch pie pan with fat-free
margarine.
To egg substitute, add sugar, salt, nutmeg, and flour. Stir in milk
until smooth. Pour into prepared pan. Sprinkle top with nutmeg. Bake
30 minutes, until firm....Jane.
MASHED BALSAMIC SWEET POTATOES
This recipe takes a different approach, with a bit of spice but tangy balsamic vinegar
in place of brown sugar or marshmallows. Serves 6. Per serving: 366
calories, 4.8 grams fat, 11 milligrams cholesterol, 75.6 grams
carbohydrates, 9.1 grams fiber, 6.4 grams protein, 454 milligrams
sodium.
4 pounds sweet potatoes (4 to 5), scrubbed
2 tablespoons butter
1/8 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1 cup skim milk
1 teaspoon salt
Black pepper to taste
2 teaspoons balsamic vinegar
Preheat oven to 400 degrees. Bake sweet potatoes 50 minutes, until
easily pierced. Cool to lukewarm. Remove skins; press potatoes through
a ricer or food mill; set aside.
In a medium saucepan, heat butter over low heat until brown. Add
cinnamon and nutmeg; remove from heat. Add milk. Return to heat; bring
to a boil. Stir in sweet potatoes; mix well. Add salt, pepper, and
vinegar. Cook and stir until heated through....Low Fat Recipes Submitted by Julie.
ANGEL CAKE
Angel cake has a light texture and lots of flavor but thanks to
using only the whites of eggs, it has almost no fat. To cool the cake,
turn the pan upside down over a bottle; hanging this way prevents the
cake from falling. Serves 12. Per serving: 186 calories, .6 grams fat,
0 milligrams cholesterol, 42.8 grams carbohydrates, 1.2 grams fiber,
4.6 grams protein, 140 milligrams sodium.
1-1/2 cups egg whites
1 teaspoon cream of tartar
1/2 teaspoon salt
1 cup sugar
1 cup cake flour
1/2 cup cocoa
1 cup sugar
Preheat oven to 375 degrees. Beat egg whites, cream of tartar, and
salt until stiff, but not dry. Sift 1 cup sugar; beat into egg whites
until they make soft peaks.
Sift cake flour, cocoa, and 1 cup sugar together three times. Gently
fold into egg mixture. Dip 10-inch angel-food cake pan in cold water
and shake off excess; pour in batter. Bake 35 minutes.
Low Fat Recipes Submitted by Cathy.
LASAGNA CASSEROLE
Here's an authentically Italian-tasting recipe for lasagna that
benefits from lean meat and fat-free cheese. Serves 8. Per serving:
499 calories, 5.3 grams fat, 41 milligrams cholesterol, 74.7 grams
carbohydrates, 4.1 grams fiber, 37.8 grams protein, 1406 milligrams
sodium.
1 pound extra-lean ground beef or ground turkey breast, browned and
drained
1 16-ounce can tomatoes, drained and chopped
3 8-ounce cans tomato sauce
1/2 cup chopped onion
1/4 cup chopped green pepper
1-1/2 teaspoons salt
1/4 teaspoon pepper
1/2 teaspoon oregano
8 to 12 lasagna noodles, cooked and drained
12 ounces fat-free Mozzarella cheese
Preheat oven to 375 degrees. Spray a 13-inch by 9-inch baking pan with
non-stick cooking spray.
In a large skillet, add tomatoes, tomato sauce, onion, green peppers,
and oregano to browned meat. Simmer 1 hour.
Spoon 1/2 of the sauce into prepared pan. Arrange a layer of noodles
over sauce; sprinkle with half the cheese. Repeat layers. Bake 30 to
45 minutes....Low Fat Recipes Submitted by Judy.
Foods That Cause You to Lose Weight:: The Negative Calorie Effect
Makes 8. Per muffin: 124
calories, 1 gram fat, 27 milligrams cholesterol, 24 grams
carbohydrates, 1 gram fiber, 4 grams protein, 271 milligrams sodium.
1-1/2 cups flour
3 tablespoons sugar
2 teaspoons ground cinnamon
1-1/2 teaspoons baking powder
3/4 teaspoon baking soda
1/4 teaspoon ground nutmeg
1/8 teaspoon salt
1 egg, at room temperature
1/2 cup plain low-fat yogurt, at room temperature
3 tablespoons fat-free margarine
1-1/2 teaspoons vanilla
Preheat oven to 400 degrees. Spray eight muffin cups with nonstick
spray, or line with papers.
In a medium bowl, sift together dry ingredients. In a large bowl,
combine remaining ingredients. Beat on low speed until blended. Stir
in dry ingredients just until moistened.
Spoon batter into muffin cups. Bake 12 minutes, until lightly browned.
Cool.
SHORTBREAD COOKIES
Makes 24. Per cookie: 19 calories, 0 grams fat, 0 milligrams
cholesterol, 4 grams carbohydrates, 0 grams fiber, .4 grams protein,
23 milligrams sodium.
3/4 cup flour
1/2 teaspoon baking powder
1/4 cup fat-free margarine
2 tablespoons sugar
2 teaspoons butter flavor
Preheat oven to 375 degrees. Sift together flour and baking powder.
Add remaining ingredients; blend well with a fork to form dough.
Form dough into a ball. Divide into 24 pieces; roll each into a ball.
Place on nonstick cookie sheet; flatten with the bottom of a glass.
Bake 10 minutes, until bottoms are light brown. Cool on a wire rack.
Low Fat Recipes Submitted by Janice.
VEGETABLE SALAD WITH BROWN RICE
Serves 4. Per serving: 151 calories, 4 grams fat, 0 milligrams
cholesterol, 26 grams carbohydrates, 2 grams fiber, 3 grams protein,
140 milligrams sodium.
2 cups cooked brown rice
1/2 cup shredded carrots
1/2 cup shredded, unpeeled zucchini
2 tablespoons finely chopped onions
2 tablespoons lemon juice
1 tablespoon olive oil
1 tablespoon dried parsley flakes
1/2 teaspoon dried thyme
1/4 teaspoon salt
Pepper to taste
In a medium bowl, combine rice, carrots, zucchini, and onions. Toss
well.
In a small bowl, combine remaining ingredients. Pour over rice
mixture; toss thoroughly. Chill at least 2 hours before serving.
CREAMY WHIPPED TOPPING :
Here's a great substitute for whipped cream. It will keep up to two days in the
refrigerator. Serves 4. Per serving: 85 calories, .2 grams fat, 4
milligrams cholesterol, 14 grams carbohydrates, 0 grams fiber, 7 grams
protein, 107 milligrams sodium.
1/2 teaspoon unflavored gelatin
1/4 cup water
2/3 cup fat-free dry milk
1 tablespoon sugar
3/4 teaspoon vanilla extract
1/4 cup ice water
Place the bowl and beaters from an electric mixer in the freezer for
30 minutes.
Sprinkle gelatin over 1/4 cup water in a small saucepan. Heat over low
heat just until gelatin is completely dissolved.
Remove bowl from freezer; place in a large bowl of ice cubes. Combine
dry milk, sugar, vanilla, and ice water in chilled bowl. Beat on low
speed, gradually adding gelatin mixture.
Beat on high speed until soft peaks form. Chill, covered, 10 to 15
minutes.
HONEY CHICKEN
Serves 4. Per
serving: 228 calories, 2 grams fat, 82 milligrams cholesterol, 17
grams carbohydrates, 1 gram fiber, 34 grams protein, 309 milligrams
sodium.
1-1/4 pounds boneless, skinless chicken breast
3 tablespoons reduced-calorie mayonnaise
1-1/2 ounces barley nugget cereal (Grape Nuts or similar), crushed
1-1/2 tablespoons honey
Preheat oven to 375 degrees. Wash chicken and pat dry. Place in a
shallow baking pan.
Using a pastry brush or a spoon, spread mayonnaise over both sides of
chicken. Sprinkle crushed cereal evenly on top of chicken. Drizzle
with honey.
Let chicken stand at room temperature for 10 minutes. Bake, uncovered,
45 minutes.
PEACH BLINTZES
Per serving: 246 calories, 6 grams fat, 19 milligrams cholesterol, 37
grams carbohydrates, 3 grams fiber, 13 grams protein, 654 milligrams
sodium. Serves 4.
1 cup low-fat cottage cheese, at room temperature
3 ounces light cream cheese, at room temperature
1/2 teaspoon vanilla
4 fat-free 8-inch flour tortillas
1 peach, peeled, pitted, and sliced
Sauce:
1/2 cup water
2 tablespoons sugar
2 tablespoons lemon juice
3 peaches, peeled, pitted, and thinly sliced
Beat cottage cheese, cream cheese, and vanilla until well blended.
Heat a 10-inch nonstick skillet. Briefly heat one tortilla over medium
heat just until soft, turning once. Remove tortilla from pan; spoon
1/4 of cheese mixture into center. Top with 1/4 of peach slices.
Fold two sides of tortilla to center. Roll up from narrow end to
enclose filling. Repeat with remaining filling and tortillas. Heat
filled tortillas over medium-low heat until browned. Serve with warm
sauce.
Sauce: Combine water, sugar, and lemon juice in small saucepan. Bring
to a boil. Boil, uncovered, 5 minutes. Remove from heat. Stir in
peaches.
SOUR CREAM DILL SCONES
Makes 12. Per serving: 109 calories, 3 grams fat, 37 milligrams cholesterol, 16
grams carbohydrates, 1 gram fiber, 1 gram protein, 261 milligrams
sodium.
2 cups flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup light margarine, at room temperature
2 eggs, at room temperature, beaten
1/2 cup light sour cream, at room temperature
1 teaspoon dried dill weed
Preheat oven to 425 degrees. Sift together flour, baking powder,
baking soda, and salt in large bowl. Cut in margarine with pastry
blender or fork until mixture resembles crumbs.
Combine eggs, sour cream, and dill; mix well. Stir into flour mixture
until mixture forms a soft dough that leaves sides of bowl.
Turn dough out onto a well-floured surface. Knead dough 10 times. Roll
dough into a 9-inch by 6-inch rectangle. Using a floured knife, cut
dough into six 3-inch squares. Cut each square diagonally in half to
make 12 triangles.
Place triangles 2 inches apart on ungreased baking sheets. Bake 10 to
12 minutes, until golden brown.
Low Fat Recipes Submitted by Allice.
PORK TENDERLOIN WITH APPLESAUCE
Serves 8. Per serving: 183 calories, 6 grams fat, 74 milligrams cholesterol, 6
grams carbohydrates, 1 gram fiber, 25 grams protein, 161 milligrams
sodium.
2 1-pound pork tenderloins, fat trimmed off
1/4 cup apple juice
2/3 cup applesauce
1/4 cup chopped dry-roasted peanuts
1/4 teaspoon salt
1/4 teaspoon finely crushed fennel seed
1/8 teaspoon black pepper
Using a sharp knife, cut a lengthwise slit down the center of each
tenderloin, almost to the bottom, to form a pocket. Place in a
nonmetal baking dish. Pour apple juice into pockets and over
tenderloins; cover dish. Marinate 2 hours in refrigerator.
Preheat oven to 375 degrees. Spray 15-inch by 10-inch baking pan with
nonstick cooking spray. In a small bowl, combine applesauce, peanuts,
salt, fennel seed, and pepper; blend well. Spoon mixture into
tenderloin pockets. Close pockets with wooden toothpicks.
Place tenderloins in prepared pan. Roast 30 minutes, until a meat
thermometer registers 155 degrees. Remove from oven; let stand 10
minutes.
COTTAGE CHEESE CITRUS SALAD
Per serving: 209 calories, 3 grams fat, 11 milligrams cholesterol, 24
grams carbohydrates, 3 grams fiber, 22 grams protein, 633 milligrams
sodium.
Serves 1.
1/2 cup low-fat cottage cheese
1-ounce slice light processed cheese, any flavor, diced
2 tablespoons chopped cucumber
1/2 fresh grapefruit, peeled and sectioned
Large lettuce leaf
In a small bowl, combine cottage cheese, cheese pieces, and cucumber.
On a salad plate, arrange grapefruit on lettuce leaf. Top with cheese
mixture.
CHICKEN NOODLE SOUP
Serves 8. Per serving: 81 calories, 1 gram fat, 23 milligrams cholesterol, 9
grams carbohydrates, 1 gram fiber, 15 grams protein, 368 milligrams
sodium.
46 ounces fat-free chicken broth
1/2 pound boneless, skinless chicken breast, cut into bite-size pieces
1-1/2 cups uncooked medium egg noodles
1 cup sliced carrots
1/2 cup chopped onion
1/3 cup sliced celery
1 teaspoon dill weed
1/4 teaspoon ground black pepper
In large saucepan, heat all ingredients over medium-high heat until
mixture comes to a boil. Reduce heat to low; simmer, uncovered, 20
minutes, until chicken and noodles are done.
MOLASSES BRAN COOKIES
Makes 4 dozen cookies. Per serving: 63 calories, 2 grams fat, 4 milligrams cholesterol, 12
grams carbohydrates, 1 gram fiber, 1 gram protein, 97 milligrams
sodium.
2 cups flour
1 cup 100 percent bran cereal
2 teaspoons baking soda
1 cup packed brown sugar
2/3 cup light margarine, at room temperature
1 egg, at room temperature
1/3 cup molasses
1/4 cup sugar
In a small bowl, combine flour, cereal, and baking soda; set aside.
Beat brown sugar and margarine until creamy. Add egg and molasses;
beat until smooth. Stir in flour mixture. Cover; refrigerate dough 1
hour.
Preheat oven to 350 degrees. Line cookie sheets with parchment paper.
With greased hands, shape dough into 48 (1-1/4 inch) balls; roll in
sugar. Place on cookie sheets 2 inches apart. Lightly sprinkle balls
with water. Bake 10 to 12 minutes.
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