Recipe: Low Fat Recipes (9) - 08-29-97 Recipe Swap (updated)
Recipe Collections9 LOW FAT RECIPES
August 29, 1997 Recipe Swap
RECIPES IN THIS FILE:
Orange Oatmeal Cookies
Pumpkin Spice Muffins
Pasta Meatball Stew
Barbecued Black-Eye Peas
Apple Snacking Cake
Linda's Tomato Salad
Adobe Cornbread
Mushroom and Tomato Skillet with Rice
Penne with Creamy Basil Tomato Sauce
ORANGE OATMEAL COOKIES
Source: Oprah
1 banana
2 whole egg whites
1/2 cup orange juice frozen concentrate, thawed
1/2 cup honey
1 1/2 cups oatmeal, uncooked
1 cup flour all-purpose
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 cup golden raisins
1/4 cup walnuts, chopped
1/2 teaspoon orange zest
Preheat oven to 350 degrees F. Coat a cookie sheet with nonstick cooking spray.
Place banana, egg whites and orange juice in blender, blend 60 seconds or until banana is incorporated. Pour into a large mixing bowl and stir in honey.
Using a wooden spoon stir in oats and flour then baking soda and cinnamon. Add raisins, walnuts and orange zest; stir to combine.
Drop by teaspoons onto the prepared cookie sheet.
Bake for 10-12 minutes until cookies are brown.
PUMPKIN SPICE MUFFINS
From: Kathy, IN
FOR THE MUFFIN BATTER:
1/2 cup canned pumpkin puree (unsweetened)
1/2 cup fat free milk
1 egg
2 cups reduced fat baking mix (Bisquick)
1/4 cup sugar
1/2 tsp ground nutmeg
1/2 tsp ground cinnamon
1/2 tsp ground ginger
FOR THE STREUSEL TOPPING:
1 Tbsp reduced fat baking mix (Bisquick)
2 Tbsp sugar
1/4 tsp ground cinnamon
2 tsp soft margarine
Preheat oven to 400 degrees F. Coat muffin pan with nonstick cooking spray.
Combine pumpkin, milk and egg with a fork; set aside.
Combine the dry ingredients for the muffin batter and add to pumpkin mixture. Stir until moist. Fill prepared muffin cups 2/3 full.
Combine streusel ingredients and sprinkle over muffins.
Bake for 15 minutes. Serve warm.
Linda, OR: How to eat corn on the cob without butter. Use a lime wedge and squeeze over it. Then salt and pepper. Absolutely delicious. Try it!
Risa G., NJ (9:31:32 pm) : CarolB, you are right. After awhile, you tend not to want the things you shouldn't have or at least you don't want them as much. I am happy with one serving now of the things I shouldn't have and that is fine with me. I don't eat a lot of the things I used to. I am happy with a pizza without cheese.
PASTA MEATBALL STEW
From: Kathy, IN
FOR THE MEATBALLS:
1 lb ground turkey breast
1 egg
1/4 cup dry bread crumbs
1/4 cup fat free milk
1/2 tsp ground mustard
1/2 tsp ground black pepper
FOR THE STEW:
1 cup chopped onion
2 garlic cloves, minced
2 tbsp flour
1 1/2 cups low sodium beef broth
2 tbsp no salt added tomato paste
1 (14 1/2 oz) can no salt added tomatoes, diced (don't drain)
1 bay leaf
3/4 tsp dried thyme
1 1/2 cups sliced carrots
1 1/2 cups chop zucchini
1 cup chop green bell pepper
1 cup chop red bell pepper
1 tbsp fresh minced parsley
2 cups cooked pasta
To make the meatballs, combine first 6 ingredients, mix well, shape into balls. Brown meatballs in a Pam coated Dutch oven. Drain; set aside.
In same pan cook onion and garlic until tender. Stir in flour. Add broth. Stir constantly bring to boil. Cook and stir 1-2 minutes. Add tomato paste, tomatoes, bay leaf and thyme; mix well. Add meatballs and carrots; bring to boil. Reduce heat, cover simmer 30 minutes.
Add zucchini and peppers. Reduce heat; cover simmer 10-15 minutes.
Add parsley and pasta; heat through. Remove bay leaf before serving.
Risa G., NJ: Here is a good one:
BARBECUED BLACK-EYE PEAS
1 (16 oz) can black-eyed peas, rinsed and drained (2 cups)
2 cups tomato puree
1 1/2 Tbsp dry onion flakes
1/2 tsp paprika
1/2 tsp Worcestershire Sauce
1 tsp dry mustard
Dash garlic powder
Salt and pepper to taste
Sweetner, to taste (optional)
Preheat oven to 350 degrees F.
Combine all and place in a 1 1/2 quart baking dish that has been coated with nonstick cooking spray.
Bake, uncovered, 1 hour.
APPLE SNACKING CAKE
Source: Cooking Light magazine, September 1993
From: Cookie, NH
Makes 1 (9-inch) cake, 8 servings
1/3 cup sugar
2 tablespoons margarine, softened
2 egg whites
1/3 cup fat free milk
1/3 cup unsweetened applesauce
1 teaspoon vanilla extract
1 1/3 cups plus 3 tablespoons all-purpose flour, divided use
2 teaspoons baking powder
1/4 teaspoon salt
3 cups thinly sliced Golden Delicious apples, peeled
3 tablespoons brown sugar
1/4 teaspoon ground cinnamon
1 tablespoon margarine, melted
Line a 9-inch square baking pan with aluminum foil, allowing 6-inches of foil to extend over two opposite sides of pan.* Coat foil with cooking spray; set aside.
Cream sugar and 2 tablespoons margarine at medium speed of an electric mixer until light and fluffy (about 5 minutes). Add egg whites; beat 2 minutes at medium speed or until well blended. Add milk, applesauce, and vanilla; mix well.
Combine 1 1/3 cups flour, baking powder, and salt. Add to creamed mixture, stirring just until moistened. Spread into prepared pan; arrange apple slices in a single layer in 3 rows, core side down, on top of batter, pressing gently into batter.
Combine the remaining 3 tablespoons flour, brown sugar, and cinnamon; stir well. Add melted margarine, and toss well; sprinkle over apples.
Bake at 350 degrees F for 45 minutes or until browned; cool completely in pan.
*Lining the baking pan with foil makes it easy to lift out the cooled cake to take on your picnic. And there's no pan to clean up, either.
Linda, OR: One of my favorite ways to serve tomatoes:
3 large ripe just picked tomatoes, sliced
Balsamic vinegar
Extra virgin olive oil
Basil leaves, coarsely chopped
Chopped onion
Salt to taste
On a large platter or individual plates, arrange the tomato slices. Sprinkle basil and onions over the top. Splash with balsamic vinegar and olive oil (as little as possible). Season with salt and pepper.
ADOBE CORNBREAD
Source: Cooking Light, November/December 1993
From: Cookie, NH
Makes 12 servings
2 1/2 tablespoons vegetable oil
3/4 cup all-purpose flour
3/4 cup yellow cornmeal
1 teaspoon chili powder
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup plain nonfat yogurt
1 (8 3/4 ounce) can no-salt-added whole kernel corn, drained
1 (4 ounce) can chopped green chile peppers, drained
1 egg, lightly beaten
1 egg white, lightly beaten
Pour oil in a 9-inch cast-iron skillet, tilting to coat sides of skillet. Place in a 400 degree F oven for 5 minutes; set aside.
Combine flour and next 5 ingredients in a bowl; stir well. Make a well in center of mixture.
Combine yogurt and next 4 ingredients; add to dry ingredients, stirring until dry ingredients are moistened. Add the hot oil to batter; stir until well combined. Pour batter into skillet.
Bake at 400 degrees F for 25 minutes or until wooden pick inserted in center comes out clean.
Risa G., NJ: Here is what I did tonight and it was quite good:
I sauteed one onion, sliced, with 2 cloves of garlic, sliced in a little garlic flavored spray. Then I put in 6 mushrooms, sliced and cooked them until they were soft. I put in 1/2 of a big beef tomatoes, diced and cooked until that turned soft. Then I added 2 Tbsp. of pesto sauce and a little evaporated skim milk. I added a little salt and pepper and I put it over some white rice with a little adobo seasoning in it. It was tasty and pretty low fat. I didn't use as much pesto sauce as usual. That cut down on some of the fat.
Risa G., NJ: This one is from The Occasional Vegetarian by Karen Lee and I made a little change in the recipe so it would be lower in fat:
PENNE WITH CREAMY BASIL TOMATO SAUCE
Adapted from source: The Occasional Vegetarian by Karen Lee
From: Risa G., NJ
Makes 2-3 servings
1 Tbsp. chopped garlic
1 Tbsp. olive oil
2 cups tomato sauce, preferable homemade
2 Tbsp. white wine (or water)
1/4 cup fat free evaporated milk plus 1 tsp. cornstarch mixed together
1/4 cup sun-dried tomatoes, rehydrated
2 tsp. salt (I omitted this)
1/2 lb. penne or other short pasta, uncooked
1/2 cup torn basil leaves
1/4 cup grated Parmesan cheese
In a medium skillet, saute the garlic in the olive oil over low heat until the garlic is light brown, 1-2 minutes. Add the tomato sauce and simmer for 1 minute. Add the wine or water and simmer for a few seconds. Stir in the evaporated skim milk and simmer for a few seconds more. Add the dried tomatoes.
Bring a large pot of water to a rolling boil. Add the salt and the pasta. Cover until the water returns to a boil. Cook the penne until tender but firm, 8-10 minutes. Add the basil and simmer sauce for a few seconds.
Drain the pasta and add it to the sauce. Toss well to coat. Remove the pasta and sauce from the heat. Mix half of the cheese in with the sauce; sprinkle the rest on top. Serve immediately.
August 29, 1997 Recipe Swap
RECIPES IN THIS FILE:
Orange Oatmeal Cookies
Pumpkin Spice Muffins
Pasta Meatball Stew
Barbecued Black-Eye Peas
Apple Snacking Cake
Linda's Tomato Salad
Adobe Cornbread
Mushroom and Tomato Skillet with Rice
Penne with Creamy Basil Tomato Sauce
ORANGE OATMEAL COOKIES
Source: Oprah
1 banana
2 whole egg whites
1/2 cup orange juice frozen concentrate, thawed
1/2 cup honey
1 1/2 cups oatmeal, uncooked
1 cup flour all-purpose
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 cup golden raisins
1/4 cup walnuts, chopped
1/2 teaspoon orange zest
Preheat oven to 350 degrees F. Coat a cookie sheet with nonstick cooking spray.
Place banana, egg whites and orange juice in blender, blend 60 seconds or until banana is incorporated. Pour into a large mixing bowl and stir in honey.
Using a wooden spoon stir in oats and flour then baking soda and cinnamon. Add raisins, walnuts and orange zest; stir to combine.
Drop by teaspoons onto the prepared cookie sheet.
Bake for 10-12 minutes until cookies are brown.
PUMPKIN SPICE MUFFINS
From: Kathy, IN
FOR THE MUFFIN BATTER:
1/2 cup canned pumpkin puree (unsweetened)
1/2 cup fat free milk
1 egg
2 cups reduced fat baking mix (Bisquick)
1/4 cup sugar
1/2 tsp ground nutmeg
1/2 tsp ground cinnamon
1/2 tsp ground ginger
FOR THE STREUSEL TOPPING:
1 Tbsp reduced fat baking mix (Bisquick)
2 Tbsp sugar
1/4 tsp ground cinnamon
2 tsp soft margarine
Preheat oven to 400 degrees F. Coat muffin pan with nonstick cooking spray.
Combine pumpkin, milk and egg with a fork; set aside.
Combine the dry ingredients for the muffin batter and add to pumpkin mixture. Stir until moist. Fill prepared muffin cups 2/3 full.
Combine streusel ingredients and sprinkle over muffins.
Bake for 15 minutes. Serve warm.
Linda, OR: How to eat corn on the cob without butter. Use a lime wedge and squeeze over it. Then salt and pepper. Absolutely delicious. Try it!
Risa G., NJ (9:31:32 pm) : CarolB, you are right. After awhile, you tend not to want the things you shouldn't have or at least you don't want them as much. I am happy with one serving now of the things I shouldn't have and that is fine with me. I don't eat a lot of the things I used to. I am happy with a pizza without cheese.
PASTA MEATBALL STEW
From: Kathy, IN
FOR THE MEATBALLS:
1 lb ground turkey breast
1 egg
1/4 cup dry bread crumbs
1/4 cup fat free milk
1/2 tsp ground mustard
1/2 tsp ground black pepper
FOR THE STEW:
1 cup chopped onion
2 garlic cloves, minced
2 tbsp flour
1 1/2 cups low sodium beef broth
2 tbsp no salt added tomato paste
1 (14 1/2 oz) can no salt added tomatoes, diced (don't drain)
1 bay leaf
3/4 tsp dried thyme
1 1/2 cups sliced carrots
1 1/2 cups chop zucchini
1 cup chop green bell pepper
1 cup chop red bell pepper
1 tbsp fresh minced parsley
2 cups cooked pasta
To make the meatballs, combine first 6 ingredients, mix well, shape into balls. Brown meatballs in a Pam coated Dutch oven. Drain; set aside.
In same pan cook onion and garlic until tender. Stir in flour. Add broth. Stir constantly bring to boil. Cook and stir 1-2 minutes. Add tomato paste, tomatoes, bay leaf and thyme; mix well. Add meatballs and carrots; bring to boil. Reduce heat, cover simmer 30 minutes.
Add zucchini and peppers. Reduce heat; cover simmer 10-15 minutes.
Add parsley and pasta; heat through. Remove bay leaf before serving.
Risa G., NJ: Here is a good one:
BARBECUED BLACK-EYE PEAS
1 (16 oz) can black-eyed peas, rinsed and drained (2 cups)
2 cups tomato puree
1 1/2 Tbsp dry onion flakes
1/2 tsp paprika
1/2 tsp Worcestershire Sauce
1 tsp dry mustard
Dash garlic powder
Salt and pepper to taste
Sweetner, to taste (optional)
Preheat oven to 350 degrees F.
Combine all and place in a 1 1/2 quart baking dish that has been coated with nonstick cooking spray.
Bake, uncovered, 1 hour.
APPLE SNACKING CAKE
Source: Cooking Light magazine, September 1993
From: Cookie, NH
Makes 1 (9-inch) cake, 8 servings
1/3 cup sugar
2 tablespoons margarine, softened
2 egg whites
1/3 cup fat free milk
1/3 cup unsweetened applesauce
1 teaspoon vanilla extract
1 1/3 cups plus 3 tablespoons all-purpose flour, divided use
2 teaspoons baking powder
1/4 teaspoon salt
3 cups thinly sliced Golden Delicious apples, peeled
3 tablespoons brown sugar
1/4 teaspoon ground cinnamon
1 tablespoon margarine, melted
Line a 9-inch square baking pan with aluminum foil, allowing 6-inches of foil to extend over two opposite sides of pan.* Coat foil with cooking spray; set aside.
Cream sugar and 2 tablespoons margarine at medium speed of an electric mixer until light and fluffy (about 5 minutes). Add egg whites; beat 2 minutes at medium speed or until well blended. Add milk, applesauce, and vanilla; mix well.
Combine 1 1/3 cups flour, baking powder, and salt. Add to creamed mixture, stirring just until moistened. Spread into prepared pan; arrange apple slices in a single layer in 3 rows, core side down, on top of batter, pressing gently into batter.
Combine the remaining 3 tablespoons flour, brown sugar, and cinnamon; stir well. Add melted margarine, and toss well; sprinkle over apples.
Bake at 350 degrees F for 45 minutes or until browned; cool completely in pan.
*Lining the baking pan with foil makes it easy to lift out the cooled cake to take on your picnic. And there's no pan to clean up, either.
Linda, OR: One of my favorite ways to serve tomatoes:
3 large ripe just picked tomatoes, sliced
Balsamic vinegar
Extra virgin olive oil
Basil leaves, coarsely chopped
Chopped onion
Salt to taste
On a large platter or individual plates, arrange the tomato slices. Sprinkle basil and onions over the top. Splash with balsamic vinegar and olive oil (as little as possible). Season with salt and pepper.
ADOBE CORNBREAD
Source: Cooking Light, November/December 1993
From: Cookie, NH
Makes 12 servings
2 1/2 tablespoons vegetable oil
3/4 cup all-purpose flour
3/4 cup yellow cornmeal
1 teaspoon chili powder
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup plain nonfat yogurt
1 (8 3/4 ounce) can no-salt-added whole kernel corn, drained
1 (4 ounce) can chopped green chile peppers, drained
1 egg, lightly beaten
1 egg white, lightly beaten
Pour oil in a 9-inch cast-iron skillet, tilting to coat sides of skillet. Place in a 400 degree F oven for 5 minutes; set aside.
Combine flour and next 5 ingredients in a bowl; stir well. Make a well in center of mixture.
Combine yogurt and next 4 ingredients; add to dry ingredients, stirring until dry ingredients are moistened. Add the hot oil to batter; stir until well combined. Pour batter into skillet.
Bake at 400 degrees F for 25 minutes or until wooden pick inserted in center comes out clean.
Risa G., NJ: Here is what I did tonight and it was quite good:
I sauteed one onion, sliced, with 2 cloves of garlic, sliced in a little garlic flavored spray. Then I put in 6 mushrooms, sliced and cooked them until they were soft. I put in 1/2 of a big beef tomatoes, diced and cooked until that turned soft. Then I added 2 Tbsp. of pesto sauce and a little evaporated skim milk. I added a little salt and pepper and I put it over some white rice with a little adobo seasoning in it. It was tasty and pretty low fat. I didn't use as much pesto sauce as usual. That cut down on some of the fat.
Risa G., NJ: This one is from The Occasional Vegetarian by Karen Lee and I made a little change in the recipe so it would be lower in fat:
PENNE WITH CREAMY BASIL TOMATO SAUCE
Adapted from source: The Occasional Vegetarian by Karen Lee
From: Risa G., NJ
Makes 2-3 servings
1 Tbsp. chopped garlic
1 Tbsp. olive oil
2 cups tomato sauce, preferable homemade
2 Tbsp. white wine (or water)
1/4 cup fat free evaporated milk plus 1 tsp. cornstarch mixed together
1/4 cup sun-dried tomatoes, rehydrated
2 tsp. salt (I omitted this)
1/2 lb. penne or other short pasta, uncooked
1/2 cup torn basil leaves
1/4 cup grated Parmesan cheese
In a medium skillet, saute the garlic in the olive oil over low heat until the garlic is light brown, 1-2 minutes. Add the tomato sauce and simmer for 1 minute. Add the wine or water and simmer for a few seconds. Stir in the evaporated skim milk and simmer for a few seconds more. Add the dried tomatoes.
Bring a large pot of water to a rolling boil. Add the salt and the pasta. Cover until the water returns to a boil. Cook the penne until tender but firm, 8-10 minutes. Add the basil and simmer sauce for a few seconds.
Drain the pasta and add it to the sauce. Toss well to coat. Remove the pasta and sauce from the heat. Mix half of the cheese in with the sauce; sprinkle the rest on top. Serve immediately.
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