A tasty selection of Low
Fat Recipes including Chicken Recipes, Low
Fat Beef and Pork Recipes, and a variety of
Low Fat Dessert Recipes that features a Low
Fat Cheesecake Recipe, Chocolate Cake Recipe,
Carrot Cake and more. Try the Low Fat Gravy,
Low Fat Mayonnaise, and Low Fat Whipped
Topping Recipe too.
Preheat oven to 350F. Line 13
x 9 in. baking pan with foil. Coat with
vegetable cooking spray. Combine first seven
ingredients in bowl. Beat sugar, pineapple,
oil and vanilla in mixer bowl until smooth.
Beat in dry ingredients until just combined.
Stir in carrots. Beat egg whites in small
mixer bowl to stiff peaks. Fold into carrot
mixture in 2 batches with rubber spatula.
Pour batter into pan.
Bake 40 min. or until toothpick comes out
clean. Cool in pan on wire rack. Invert cake
onto wax paper; remove pan and foil. Cut into
16 pieces. Calories: 228 per serving Fat
grams: 6 grams per serving.
Low Fat Chicken
Taco Salad Recipe
Yield: 6 Servings
1 lb Chicken meat -- white Skinless
1/2 c Lettuce -- torn into pieces
2 md Tomatoes -- cut into pieces
1 cn Kidney beans -- rinsed and Drained
(15 oz. size)
1 pk Taco seasoning mix
1/2 c Cheddar cheese -- non fat
Hot sauce to taste
1/2 pk Tortilla chips -- *baked* (1 GM
fat per 20 chips)
Bottle Kraft fat free salad Dressing --
Catalina
Place chicken in a bowl
and cover with waxed paper. Cook in
microwave about 5 minutes. Remove and
drain chicken to remove any fat. Prepare
taco mix as directed, substituting
chicken for beef. Place lettuce,
tomatoes, and chips in a large bowl. Add
drained beans, grated cheese, and salad
dressing. Mix well. Serve immediately.
Per serving: fat 4 GM, chol. 56 mg,
calories 336, protein 30 G, carb. 46 GM,
11% of calories from fat.
Low Fat Chicken
Cacciatore Recipe
Yield: 4 Servings
1/2 cn (7-1/2 oz) tomatoes
3/4 c Sliced fresh mushrooms
1/4 c Chopped onion
1/4 c Chopped green pepper
3 tb Dry red wine
1 Clove garlic -- minced
1/2 ts Dried oregano -- crushed
1/4 ts Salt
ds Pepper
2 md Whole chicken breasts Skinned --
boned & split
Paprika
2 ts Cornstarch
2 tb Cold water
4 oz Spaghetti -- cooked
In a medium skillet cut
up the undrained tomatoes. Add mushrooms,
onions, green pepper, wine, garlic,
oregano, salt & pepper. Place chicken
pieces on the tomato mixture in skillet.
Bring to a boil; reduce heat; cover and
simmer for 25 minutes. Keep warm.
Combine cornstarch & cold water; stir
into a skillet mixture. Cook and stir
until mixture is thickened and bubbly.
Cook and stir 2 minutes more. Arrange
chicken and spaghetti on platter; spoon
sauce over chicken. Calories: 283 per
serving Fat grams: 4 grams per serving
Low Fat Fried
Chicken Recipe
Yield: 4 Servings
4 Chicken breast halves, -skinned, boned
and patted -dry
3/4 c Buttermilk
3 tb Parmesan cheese
1/2 c Dry bread crumbs
1/2 ts Rosemary
1/2 ts Thyme
1/4 ts Garlic powder
1/4 ts Onion powder
1/4 ts Black pepper
Cover a baking sheet with
foil and lightly coat with nonstick
cooking spray. In a shallow disk combine
all ingredients except chicken and
buttermilk. In a separate dish, dip
chicken in buttermilk then roll in dry
mixture and place on baking sheet. Bake
at 400F for 35 to 40 minutes until
golden. Calories: 332 per serving Fat
grams: 12 grams per serving.
Low Fat Pepper
Steak Recipe
Yield: 4 Servings
Cooking spray
2 lb Boneless top round steak thinly
sliced
1 1/2 lg Bell pepper thinly sliced
2/3 c Water
1 ts Beef boullion
2 tb Teriyaki sauce
1 md Garlic clove
1 tb Plus 1 ts cornstarch
1 1/2 md Tomato thinly sliced
2 c Hot cooked rice
1 md Onion, thinly sliced
Spray skillet with
cooking spray. Saute beef and remove.
Saute onion and garlic in skillet until
tender. Add pepper and a small amount of
water to onion and garlic; cover and cook
on low until tender. Sprinkle with
boullion granules and add teriyaki sauce
and 2/3 c water.
In a measuring cup, make a paste with the
1/4 cup hot water and corn starch. Pour
into the skillet and cook for a few
minutes until thick. Add tomato and cook
until tender. Serve over hot cooked rice.
Calories: 382 per serving Fat grams: 13
grams per serving.
Low Fat Pork
Chops Recipe
Yield: 4 Servings
4 Pork chops; thick (approx 6 oz fat
trimmed) -- boneless
1 Egg white
2 tb Pineapple juice -- unsweetened
1 tb Soy Sauce
1 ts Ginger
1 ts Garlic powder
1 c Italian seasoned bread crumbs
1 ts Paprika
Mix together Pineapple
Juice, Soy Sauce, Ginger and Garlic
Powder. In a flat dish mix together bread
crumbs and Paprika. Dip pork chops in wet
mixture and then coat with bread crumb
mixture. Bake on each side for 25 minutes
at 325F. Calories: 309 per serving Fat
grams: 9 grams per serving.
Low Fat Seafood
Stew Recipe
Yield: 3 Servings
1 Clove garlic
1/2 ts Thyme, basil or oregano
1/2 Medium onion, chopped
1/4 lb Cod or other firm white fish cut
into 1" cubes
2 1/2 c Canned tomatoes, chopped with
liquid
1/4 lb Scallops, 1" pieces
1 Whole bay leaf
1/4 lb Raw shrimp, cleaned
1 pn Cayenne pepper
Salt and pepper to taste
Combine tomatoes, garlic,
onion, and seasoning in saucepan. Simmer
for 10 minutes. Add cod and simmer gently
for 2 minutes, add scallops and simmer 2
miinutes, add shrimp and simmer 3-5
minutes, just until shrimp turns pink.
Calories: 197 per serving Fat grams: 2
grams per serving.
Low Fat Gravy
Recipe
Yield: 4 Servings
1 3/4 c Defatted chicken broth
4 tb Cornstarch
1 ts Onion powder
1/2 ts Garlic powder
1 ts Seasoning salt
1 Chicken or vegetable
flavor Bouillon cube Salt and pepper to
taste Mix well in saucepan. Cook over
medium heat, stirring until smooth. 5 %
Fat
Low Fat / No Fat
Mayonnaise Recipe
1 ct Egg beaters
(equivalent to 4 Eggs)
1 c Sugar
1/2 c Vinegar - red or white
Whip above ingredients
and heat on stove until thick (scorches
easily).
Low Fat Whipped
Topping Recipe
1/3 c Evaporated skim
milk
1/2 ts Unfavoured gelatin
1 tb Cold water
1 tb Sugar
1/2 ts Vanilla extract
1 ts Lemon juice
Chill evaporated milk.
Sprinkle gelatin over cold water in small
saucepan, then stir over low heat until
dissolved. Add to milk and beat until
stiff. Add sugar, vanilla and lemon
juice. Use immediately, or beat again
before serving. Makes 1/2 c. 1 serving=2
tb=29 cal.
Low Fat
Cheesecake Dessert Recipe
Yield: 10 Servings
1 tb Graham cracker crumbs
1 c Low fat cottage cheese
16 oz Neufchatel cheese (should Be LIGHT
Philly brand Neufchatel Cheese and it
should be Softened)
2 eggs
2/3 c Sugar
2 tb Unbleached all-purpose Flour
2 tb Skim milk
1/4 c Almond extract
Lightly grease bottom of
9" springform pan. Sprinkle with
crumbs. Dust bottom; remove excess
crumbs. Put cottage cheese in blender
container. Cover; process on high speed
until smooth. In large mixing bowl of
electric mixer, combine cottage cheese,
neufchatel cheese, sugar and flour. Mix
at medium speed until well blended. Add
eggs, one at a time, mixing well after
each addition. Blend in milk and extract;
pour into pan.
Bake at 325°F., 45 to 50 minutes or
until center is almost set. (Center of
cheese cake appears to be soft, but firms
upon cooling.) Loosen cake from rim of
pan; cool before removing rim of pan.
Chill. Top with fresh slices of
strawberries or blueberries, if desired.
Calories: 293 per serving Fat grams: 14
grams per serving
Low Fat Chocolate
Cake Dessert Recipe
Yield: 8 Servings
6 Egg whites -- whipped
1 c Sugar
1 tb Vanilla
1/3 c Cocoa powder
3/4 c Flour
1/4 ts Salt
1/2 ts Baking powder
1/2 ts Baking soda
1 1/2 c Marshmallow cream
Preheat oven at 325F.
Prepare a 8" square pan with cooking
spray and flour. In a mixing bowl,
combine cocoa powder, flour, salt, baking
powder, and baking soda. In another
mixingbowl, combine egg whites, sugar,
vanilla, and marshmellow creme. Mix dry
ingredients with wet ingredients just
until moistened. Pour mixture into
prepared pan. Bake for 30 minutes.
Calories: 238 per serving Fat grams: 0
Low Fat / No Fat
Pear & Apricot Strudel Dessert Recipe
Yield: 8 Servings
1/2 c Dried apricots
1/4 c Raisins
2 1/2 c Thinly sliced pears
1/2 c Maple syrup
1 tb Lemon juice
1/4 ts Ground cinnamon
1/4 ts Grated nutmeg
8 Sheets phyllo dough
Non-Stick buttered flavored cooking spray
Per serving: 152 calories, 1.8 grams fat,
2 g dietary fiber, 2 g protein, no
cholestrol, 3 milligrams sodium.
In a 1 quart saucepan,
combine the apricots and raisins. Add
water to cover. Simmer over medium heat
for 15 minutes or until the fruit is
soft. Drain and coarsely chop. Transfer
the fruit to a medium bowl. Stir in the
pears, maple syrup, lemon juice, cinnamon
and nutmeg.
To keep dough from drying as you work,
unroll it onto a counter and cover with a
berely damp towel. Peel off 1 sheet of
phyllo and place it flat on a dry section
of the counter. Spray lightly with butter
flavored non-stick spray. Top with a
second sheet and brush very lightly with
water. Repeat the process, coating
alternate sheet with either spray or
water, until all 8 sheets have been used.
Spoon the pear mixture onto the dough,
positioning it along the lower half of
the long side of the rectangle and
leaving a 1 inch border on the sides and
bottom. Fold in the sides and coat
lightly with the spray. Starting at the
bottom, roll the strudel to enclose the
filling.
Coat a cookie sheet with the spray.
Transfer the roll, seam side down, to the
sheet. Brush the top lightly with water.
Bake at 350 F for 30-35 minutes, or until
golden. Serve warm or cold. To make
slicing easier, use a serrated knife.
