Recipe: Low Fat Recipes (11)
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05-18-2000 - 11 Low Fat Recipes
Kelly~WA (10:42:08) : Applesauce Gingerbread
(Low Fat & Low Sodium)
1 1/2 cups all-purpose flour
1/8 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
3/4 teaspoon ginger
1/3 cup firmly packed brown sugar
1 1/2 cups unsweetened Applesauce, divided
2 egg whites
1/2 cup light molasses
1/3 cup boiling water
3 tablespoons granulated sugar
2 teaspoons cornstarch
1/2 cup cranberry/raspberry juice
Reduced fat frozen whipped topping, thawed, optional
Vegetable cooking spray
1. Combine flour, salt, baking powder, soda, cinnamon
and ginger. Set aside.
2. In large mixing bowl, beat together brown sugar, 1/2 cup
of the applesauce, egg whites and molasses until
thoroughly combined. Add dry ingredients alternately with
water. Spread evenly in round 9-inch cake pan coated
with cooking spray.
3. Bake in 350o F. oven about 30 minutes or until wooden
pick inserted in center comes out clean. Cool in pan on
wire rack.
4. While gingerbread bakes, prepare sauce. In small
saucepan, mix together granulated sugar and cornstarch.
Add remaining 1 cup of Applesauce and juice. Cook over
medium heat, stirring constantly, until mixture starts to
boil.
Reduce heat and continue cooking and stirring 3 minutes
longer. Remove from heat and cool slightly. To serve, cut
warm gingerbread into wedges and serve with warm
Applesauce and whipped topping, if desired. Yield: 8
servings.
Kelly~WA (10:41:27) :
Apple-Cabbage Salad
(Low Fat, Low Sodium)
1/2 cup vanilla low fat yogurt
2 tablespoons low fat mayonnaise
1/8 teaspoon salt
2 teaspoons celery seeds
3 tablespoons honey
1 tablespoon spicy brown mustard
3 cups shredded green cabbage
1 cup julienne-cut, peeled jicama (1 1/2 x 1/4-inch pieces)
4 cups diced red Apples
1. Combine yogurt, mayonnaise, salt, celery seeds, honey
and mustard. Set aside.
2. In large mixing bowl, combine remaining ingredients.
Add yogurt mixture, tossing until combined. Serve
immediately. Yield: 8 servings.
Kelly~WA (10:40:04) :
Apple-Cabbage Salad
(Low Fat, Low Sodium)
1/2 cup vanilla low fat yogurt
2 tablespoons low fat mayonnaise
1/8 teaspoon salt
2 teaspoons celery seeds
3 tablespoons honey
1 tablespoon spicy brown mustard
3 cups shredded green cabbage
1 cup julienne-cut, peeled jicama (1 1/2 x 1/4-inch pieces)
4 cups diced red Apples
1. Combine yogurt, mayonnaise, salt, celery seeds, honey
and mustard. Set aside.
2. In large mixing bowl, combine remaining ingredients.
Add yogurt mixture, tossing until combined. Serve
immediately. Yield: 8 servings.
Kelly~WA (10:45:02) : Applesauce Glazed Chicken
(Low Fat & Low Sodium)
1 pound chicken tenders or
1 pound boneless, skinless chicken breasts
1/4 cup orange marmalade
1 teaspoon cornstarch
1/4 teaspoon ginger
1/2 teaspoon minced garlic
1 cup unsweetened applesauce
2 tablespoons sliced green onions
1. Wash and dry chicken. If using chicken breasts, cut
each breast lengthwise into 4 pieces. Place in single layer
in foil-lined 13 x 9 x 2-inch baking pan. Set aside.
2. In 1-quart saucepan, combine marmalade, cornstarch,
ginger and garlic. Add applesauce. Cook over
medium heat, stirring constantly, until mixture starts to
boil.
Spread evenly over chicken.
3. Bake at 400o F about 20 minutes or until chicken is
tender and juices run clear. Garnish with green onions and
serve hot over rice if desired. Yield: 4 servings.
RAY,.Cleveland,.OH (05:02:02) : Baked Ambrosia
2 large oranges
1 cup fresh pineapple chunks *
2 tablespoons firmly packed brown sugar
1 tablespoon honey
2 tablespoons flaked coconut
Heat oven to 350 degrees. Cut oranges in half crosswise. With small serrated knife, remove fruit. Separate orange sections. In medium bowl toss together orange sections, pineapple, brown sugar and honey. Spoon into orange cups. Place filled cups in 9 inch square baking pan. Bake for 15 minutes. Sprinkle with coconut. Continue baking for 5-10 minutes or until fruit is heated through and coconut is lightly browned. Sprinkle with pomegranate seeds or top each with a maraschino cherry. (may substitute 1 8 ounce can pineapple chunks for 1 cup fresh pineapple chunks.) ... 1 gram fat ... serves 4. 120 calories.
recipelink.com (11:39:31) : RATATOUILLE
from the American Institute for Cancer Research
1 small eggplant, cut into 1/2" cubes
Salt, to taste
2 Tbs. olive oil
2 large red peppers, cut into 3/4" pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped or 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 c. chopped fresh basil
Sprinkle the eggplant with salt and place it in a colander to drain for 30 minutes. Pat dry with paper towels.
Heat a tablespoon of the oil in a nonstick skillet. Add the eggplant, stir and cook 6 to 7 minutes, or until soft and brown. (If more cooking liquid is necessary, add 2 tablespoons chicken broth). Push the cooked eggplant to the side of pan before adding red peppers, zucchini, onion and garlic to the center of the pan. Cook the vegetables, stirring, 3-5 minutes or until tender. Add the tomatoes to the pan, mix in with the other vegetables and cook on low heat between 15 to 20 minutes, or until all of the vegetables are very tender, stirring occasionally. Stir in the basil and serve.
Each of the 6 servings contains 110 calories and 5 grams of fat.
recipelink.com (11:33:34) :
BLUEBERRY-LEMON FROZEN ANGEL DESSERT
from the American Institute for Cancer Research
1 (14 oz.) purchased angel food cake loaf
1 pint low-fat lemon sherbet, softened
1 (21 oz.) can light blueberry pie filling
1 Tbs. amaretto or tsp. almond extract
Slice the cake in half horizontally. Spread the sherbet over the bottom half of cake and replace top. Wrap the cake and freeze 1 hour, until firm.
When ready to serve, combine the pie filling and amaretto in a small bowl and blend well. Slice the frozen cake crosswise and top each slice with the pie filling mixture.
Each of the 8 servings contains 276 calories and 1.6 grams of fat.
recipelink.com (11:27:47) :
ARTICHOKE HEART & ASPARAGUS SALAD WITH STRAWBERRY-BUTTERMILK DRESSING
from the American Institute for Cancer Research
Salad:
Lettuce leaves
6 small artichokes
1 lb. fresh asparagus
1/3 c. shredded carrot
1/3 c. shredded red cabbage
Strawberry dressing:
1/2 c. buttermilk
1 c. fresh strawberries, sliced
2 tsp. honey
1/4 tsp. allspice
Trim artichoke stems so they stand upright. Cut 1/4-inch off the top. Stand the artichokes in deep saucepan or pot with 3 inches boiling water. Cover and boil gently 25 to 30 minutes, or until a petal near the center pulls out easily. Turn upside down to drain.
On 6 salad plates, arrange lettuce leaves. Halve artichokes lengthwise; remove and discard center petals and fuzzy centers. Remove outer leaves of artichokes and reserve. Trim out hearts and slice thinly. Arrange artichoke slices on lettuce leaves with asparagus spears, shredded carrot and cabbage. Add a few artichoke leaves for garnish.
In a blender or food processor, add all of the dressing ingredients. Cover and process until it is smooth. Chill the dressing until just before serving.
Each of the six servings contains 103 calories and 1 gram of fat.
recipelink.com (11:26:59) :
MASTERING THE ART OF ARTICHOKES
from the American Institute for Cancer Research
A recent survey found that it takes the average person twenty minutes to eat an artichoke. Yet, artichokes have maintained their popularity over thousands of years. The secret to their longevity, and the reward for the effort to eat them surely must be the artichoke's unique, tender "meat."
One of the most unusual looking vegetables, artichokes are actually the large, unopened flower bud of an herb plant belonging to the thistle family. Low in fat and calories and chock full of calcium, phosphorus and potassium, artichokes are at their peak in early spring through May.
Look for plump, heavy, compact globular artichokes with large, fleshy, fresh-looking leaf scales and good green color. Avoid buds with browning, spreading scales, or any grayish discoloration, which are signs of aging or mold growth. Store artichokes in a cool and humid place and use them within a few days.
Even though there's some preparation involved in cooking artichokes, it can quickly become second nature. Start by trimming off the stem so it will rest firmly on its bottom in the pan. Cut an inch off the top and rub the cut with half a lemon to prevent discoloration. Pull off any small or coarse leaves at the base, and trim the sharp pointed tips off the remaining leaves with kitchen shears or scissors. Hold the trimmed artichoke inverted under cold running water until the leaves separate. Then gently pull out the prickly leaves in the center. Using a small spoon, scrape out the hairy choke and sprinkle the exposed artichoke bottom with a little lemon juice and press the cone of leaves closed.
Steam artichokes in a steamer or colander placed over simmering water for about 30 to 40 minutes, until the leaves pull off easily and the heart is tender when pricked with a knife. Serve them with a light vinaigrette or another low-fat dipping sauce.
An easy way to prepare artichokes is to remove all of the leaves to form cup-shaped artichoke bottoms. Artichoke bottoms may be braised on their own or with other vegetables, cut in pieces and added to salads, stews, rice dishes or pasta sauces.
Artichoke hearts are the best-known part of the vegetable. When a recipe like this salad calls for them, you can use canned, rinsed artichoke hearts.
julie,s.c. (09:17:49) : Oven Fried Chicken
6 (5 0z. ) chicken breasts (boneless and skinless)
1 cup crushed corn flakes
1/4 cup buttermilk
1 tsp. Creole seasoning
Combine Creole seasoning and corn flakes crumbs. Brush chicken with buttermilk and roll chicken in crumb mixture. Place chicken in baking dish and bake at 375 degrees for 1 hour. 6 servings.
Enjoy your meal
julie,s.c. (09:11:47) : BAKED PORK TENDERLOIN
1 (1 1/2 pound) lean pork tenderloin
Butter flavored non-fat spray
2 cups canned fat-free chicken broth
1 (4 oz. )can mushroom stems and pieces
Brown meat in generous coating of butter flavored non-fat spray.Remove from skillet and place in casserole.Add a little flour to drippings and add chicken broth and mushrooms. Stir until heated and mixed. Pour over pork and bake at 350 degrees for 1hour. 6 servings
05-18-2000 - 11 Low Fat Recipes
Kelly~WA (10:42:08) : Applesauce Gingerbread
(Low Fat & Low Sodium)
1 1/2 cups all-purpose flour
1/8 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
3/4 teaspoon ginger
1/3 cup firmly packed brown sugar
1 1/2 cups unsweetened Applesauce, divided
2 egg whites
1/2 cup light molasses
1/3 cup boiling water
3 tablespoons granulated sugar
2 teaspoons cornstarch
1/2 cup cranberry/raspberry juice
Reduced fat frozen whipped topping, thawed, optional
Vegetable cooking spray
1. Combine flour, salt, baking powder, soda, cinnamon
and ginger. Set aside.
2. In large mixing bowl, beat together brown sugar, 1/2 cup
of the applesauce, egg whites and molasses until
thoroughly combined. Add dry ingredients alternately with
water. Spread evenly in round 9-inch cake pan coated
with cooking spray.
3. Bake in 350o F. oven about 30 minutes or until wooden
pick inserted in center comes out clean. Cool in pan on
wire rack.
4. While gingerbread bakes, prepare sauce. In small
saucepan, mix together granulated sugar and cornstarch.
Add remaining 1 cup of Applesauce and juice. Cook over
medium heat, stirring constantly, until mixture starts to
boil.
Reduce heat and continue cooking and stirring 3 minutes
longer. Remove from heat and cool slightly. To serve, cut
warm gingerbread into wedges and serve with warm
Applesauce and whipped topping, if desired. Yield: 8
servings.
Kelly~WA (10:41:27) :
Apple-Cabbage Salad
(Low Fat, Low Sodium)
1/2 cup vanilla low fat yogurt
2 tablespoons low fat mayonnaise
1/8 teaspoon salt
2 teaspoons celery seeds
3 tablespoons honey
1 tablespoon spicy brown mustard
3 cups shredded green cabbage
1 cup julienne-cut, peeled jicama (1 1/2 x 1/4-inch pieces)
4 cups diced red Apples
1. Combine yogurt, mayonnaise, salt, celery seeds, honey
and mustard. Set aside.
2. In large mixing bowl, combine remaining ingredients.
Add yogurt mixture, tossing until combined. Serve
immediately. Yield: 8 servings.
Kelly~WA (10:40:04) :
Apple-Cabbage Salad
(Low Fat, Low Sodium)
1/2 cup vanilla low fat yogurt
2 tablespoons low fat mayonnaise
1/8 teaspoon salt
2 teaspoons celery seeds
3 tablespoons honey
1 tablespoon spicy brown mustard
3 cups shredded green cabbage
1 cup julienne-cut, peeled jicama (1 1/2 x 1/4-inch pieces)
4 cups diced red Apples
1. Combine yogurt, mayonnaise, salt, celery seeds, honey
and mustard. Set aside.
2. In large mixing bowl, combine remaining ingredients.
Add yogurt mixture, tossing until combined. Serve
immediately. Yield: 8 servings.
Kelly~WA (10:45:02) : Applesauce Glazed Chicken
(Low Fat & Low Sodium)
1 pound chicken tenders or
1 pound boneless, skinless chicken breasts
1/4 cup orange marmalade
1 teaspoon cornstarch
1/4 teaspoon ginger
1/2 teaspoon minced garlic
1 cup unsweetened applesauce
2 tablespoons sliced green onions
1. Wash and dry chicken. If using chicken breasts, cut
each breast lengthwise into 4 pieces. Place in single layer
in foil-lined 13 x 9 x 2-inch baking pan. Set aside.
2. In 1-quart saucepan, combine marmalade, cornstarch,
ginger and garlic. Add applesauce. Cook over
medium heat, stirring constantly, until mixture starts to
boil.
Spread evenly over chicken.
3. Bake at 400o F about 20 minutes or until chicken is
tender and juices run clear. Garnish with green onions and
serve hot over rice if desired. Yield: 4 servings.
RAY,.Cleveland,.OH (05:02:02) : Baked Ambrosia
2 large oranges
1 cup fresh pineapple chunks *
2 tablespoons firmly packed brown sugar
1 tablespoon honey
2 tablespoons flaked coconut
Heat oven to 350 degrees. Cut oranges in half crosswise. With small serrated knife, remove fruit. Separate orange sections. In medium bowl toss together orange sections, pineapple, brown sugar and honey. Spoon into orange cups. Place filled cups in 9 inch square baking pan. Bake for 15 minutes. Sprinkle with coconut. Continue baking for 5-10 minutes or until fruit is heated through and coconut is lightly browned. Sprinkle with pomegranate seeds or top each with a maraschino cherry. (may substitute 1 8 ounce can pineapple chunks for 1 cup fresh pineapple chunks.) ... 1 gram fat ... serves 4. 120 calories.
recipelink.com (11:39:31) : RATATOUILLE
from the American Institute for Cancer Research
1 small eggplant, cut into 1/2" cubes
Salt, to taste
2 Tbs. olive oil
2 large red peppers, cut into 3/4" pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped or 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 c. chopped fresh basil
Sprinkle the eggplant with salt and place it in a colander to drain for 30 minutes. Pat dry with paper towels.
Heat a tablespoon of the oil in a nonstick skillet. Add the eggplant, stir and cook 6 to 7 minutes, or until soft and brown. (If more cooking liquid is necessary, add 2 tablespoons chicken broth). Push the cooked eggplant to the side of pan before adding red peppers, zucchini, onion and garlic to the center of the pan. Cook the vegetables, stirring, 3-5 minutes or until tender. Add the tomatoes to the pan, mix in with the other vegetables and cook on low heat between 15 to 20 minutes, or until all of the vegetables are very tender, stirring occasionally. Stir in the basil and serve.
Each of the 6 servings contains 110 calories and 5 grams of fat.
recipelink.com (11:33:34) :
BLUEBERRY-LEMON FROZEN ANGEL DESSERT
from the American Institute for Cancer Research
1 (14 oz.) purchased angel food cake loaf
1 pint low-fat lemon sherbet, softened
1 (21 oz.) can light blueberry pie filling
1 Tbs. amaretto or tsp. almond extract
Slice the cake in half horizontally. Spread the sherbet over the bottom half of cake and replace top. Wrap the cake and freeze 1 hour, until firm.
When ready to serve, combine the pie filling and amaretto in a small bowl and blend well. Slice the frozen cake crosswise and top each slice with the pie filling mixture.
Each of the 8 servings contains 276 calories and 1.6 grams of fat.
recipelink.com (11:27:47) :
ARTICHOKE HEART & ASPARAGUS SALAD WITH STRAWBERRY-BUTTERMILK DRESSING
from the American Institute for Cancer Research
Salad:
Lettuce leaves
6 small artichokes
1 lb. fresh asparagus
1/3 c. shredded carrot
1/3 c. shredded red cabbage
Strawberry dressing:
1/2 c. buttermilk
1 c. fresh strawberries, sliced
2 tsp. honey
1/4 tsp. allspice
Trim artichoke stems so they stand upright. Cut 1/4-inch off the top. Stand the artichokes in deep saucepan or pot with 3 inches boiling water. Cover and boil gently 25 to 30 minutes, or until a petal near the center pulls out easily. Turn upside down to drain.
On 6 salad plates, arrange lettuce leaves. Halve artichokes lengthwise; remove and discard center petals and fuzzy centers. Remove outer leaves of artichokes and reserve. Trim out hearts and slice thinly. Arrange artichoke slices on lettuce leaves with asparagus spears, shredded carrot and cabbage. Add a few artichoke leaves for garnish.
In a blender or food processor, add all of the dressing ingredients. Cover and process until it is smooth. Chill the dressing until just before serving.
Each of the six servings contains 103 calories and 1 gram of fat.
recipelink.com (11:26:59) :
MASTERING THE ART OF ARTICHOKES
from the American Institute for Cancer Research
A recent survey found that it takes the average person twenty minutes to eat an artichoke. Yet, artichokes have maintained their popularity over thousands of years. The secret to their longevity, and the reward for the effort to eat them surely must be the artichoke's unique, tender "meat."
One of the most unusual looking vegetables, artichokes are actually the large, unopened flower bud of an herb plant belonging to the thistle family. Low in fat and calories and chock full of calcium, phosphorus and potassium, artichokes are at their peak in early spring through May.
Look for plump, heavy, compact globular artichokes with large, fleshy, fresh-looking leaf scales and good green color. Avoid buds with browning, spreading scales, or any grayish discoloration, which are signs of aging or mold growth. Store artichokes in a cool and humid place and use them within a few days.
Even though there's some preparation involved in cooking artichokes, it can quickly become second nature. Start by trimming off the stem so it will rest firmly on its bottom in the pan. Cut an inch off the top and rub the cut with half a lemon to prevent discoloration. Pull off any small or coarse leaves at the base, and trim the sharp pointed tips off the remaining leaves with kitchen shears or scissors. Hold the trimmed artichoke inverted under cold running water until the leaves separate. Then gently pull out the prickly leaves in the center. Using a small spoon, scrape out the hairy choke and sprinkle the exposed artichoke bottom with a little lemon juice and press the cone of leaves closed.
Steam artichokes in a steamer or colander placed over simmering water for about 30 to 40 minutes, until the leaves pull off easily and the heart is tender when pricked with a knife. Serve them with a light vinaigrette or another low-fat dipping sauce.
An easy way to prepare artichokes is to remove all of the leaves to form cup-shaped artichoke bottoms. Artichoke bottoms may be braised on their own or with other vegetables, cut in pieces and added to salads, stews, rice dishes or pasta sauces.
Artichoke hearts are the best-known part of the vegetable. When a recipe like this salad calls for them, you can use canned, rinsed artichoke hearts.
julie,s.c. (09:17:49) : Oven Fried Chicken
6 (5 0z. ) chicken breasts (boneless and skinless)
1 cup crushed corn flakes
1/4 cup buttermilk
1 tsp. Creole seasoning
Combine Creole seasoning and corn flakes crumbs. Brush chicken with buttermilk and roll chicken in crumb mixture. Place chicken in baking dish and bake at 375 degrees for 1 hour. 6 servings.
Enjoy your meal
julie,s.c. (09:11:47) : BAKED PORK TENDERLOIN
1 (1 1/2 pound) lean pork tenderloin
Butter flavored non-fat spray
2 cups canned fat-free chicken broth
1 (4 oz. )can mushroom stems and pieces
Brown meat in generous coating of butter flavored non-fat spray.Remove from skillet and place in casserole.Add a little flour to drippings and add chicken broth and mushrooms. Stir until heated and mixed. Pour over pork and bake at 350 degrees for 1hour. 6 servings
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