Low Fat Recipes

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Green Salad with Sun-Dried Cherry Vinaigrette

Ingredients

1/2 cup dried cherries
1/2 cup apple cider
1/4 cup balsamic vinegar
1/4 tsp powdered mustard
1/4 cup minced red onion
1 garlic clove, minced
1 tsp minced lemon zest
3 tbsp fresh lemon juice
1/4 cup chopped fresh basil
1/4 cup chopped parsley, preferably flat-leaf Italian
1/4 cup olive oil
1/4 tsp salt
1/2 tsp freshly ground pepper
8 cups mixed field greens, mache and/or arugula

Directions

Combine dried cherries, apple cider and balsamic vinegar in a small stainless steel saucepan. Bring to a boil and remove from heat. Let stand until cool. Drain off juices and reserve.
Coarsely chop half of cherries; reserve remainder whole.
In a medium mixing bowl, combine powdered mustard, red onion and garlic. Add chopped cherries and 1/4 cherry cooking liquid. Add lemon zest, lemon juice, basil, parsley, oil, salt and pepper; blend well. Let dressing stand at room temperature about 30 minutes to allow flavors to fully develop; don’t refrigerate.
Rinse and dry greens. Place in a large bowl. Toss greens with dressing to coat. Sprinkle whole cherries over salad.

Serving: 6

Per serving: 137 calories, 9 grams of fat

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Smothered Chicken

Ingredients

Nonstick cooking spray
3  tablespoons flour
1/2  cup chopped onion
1  tablespoon chopped fresh garlic
1/2  teaspoon celery seeds
1  tablespoon soul food seasoning (see below)
1  teaspoon freshly ground black pepper
1 1/2  pounds skinless, boneless chicken breasts

Directions

Mix flour with 4 tablespoons of water to make a thin sauce. In a nonstick skillet coated with cooking spray, heat flour mixture over medium-low heat, stirring continuously for 10 minutes or until a smooth sauce is formed (add more water if necessary). Stir in remaining ingredients and two cups of water. Add chicken. Cover and simmer for about 45 minutes, or until chicken  is cooked through. Serves four.

Per serving :

calories: 202
fat: 4 g (18 percent of calories)
saturated fat: 1 g (4 percent of calories)
dietary fiber: 0 g
cholesterol: 73 mg
sodium: 63 mg
calcium: 12 mg
protein: 27.5 g
carbohydrates: 0 g
Diabetic exchange per serving: 4 1/2 meats

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BEET AND POTATO SALAD   

Ingredients

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

Directions

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.

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.

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Fresh Herb Vinaigrette

Ingredients

1/3 cup red wine vinegar
1/4 cup water
3 tablespoons olive or vegetable oil
2 tablespoons lemon juice
2 cloves garlic, minced
2 tablespoons Equal® SpoonfulT
3 tablespoons minced fresh or 1 teaspoon dried rosemary leaves
3 tablespoons minced fresh or 1/2 teaspoon dried thyme leaves
3 tablespoons minced fresh or 1 teaspoon dried oregano leaves
3 tablespoons minced fresh or 1 teaspoon dried basil leaves
1/2 teaspoon salt
1/4 teaspoon pepper

Directions

Combine all ingredients in covered jar; shake to mix.

Serving Size: 1/6 recipe (3 oz. meat) with 2 Tbsp. vinaigrette

USA: Omega 3 – Herbalifeline

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Braeburn Apple Brown Rice Salad

Salad:

3 Braeburn apples
2 T Lemon juice
3-1/2 c Cooked quick brown rice
3 Skinless, boneless chicken breast halves, cooked and cut into chunks
1 Red bell pepper (medium), seeded, trimmed, and chopped
1/4 c Green onion, sliced

Vinagrette:

3 T Olive oil
1/4 c Parsley, chopped
3 T Rice vinegar
2 t Dijon-style mustard
2 cloves Garlic
1 t Sugar
1/2 t Salt
Black pepper to taste

Directions

Whisk together vinaigrette ingredients until well combined. Core apples and cut into 1 inch chunks. Gently toss with lemon juice. Combine with remaining ingredients and chill until ready to serve.

Makes 6 servings.
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My Oven Fried Chicken

Ingredients

1 1/2 C. instant dry milk powder
1 T. paprika
4 boneless, skinless chicken breast halves
2 tsp. poultry seasoning
1/4 tsp. black pepper

Directions

Combine the dry milk powder and seasonings in a zip bag. Add chicken, one piece at a time, and shake to coat. Place in an 8 x 8 inch baking pan that has been sprayed with cooking spray. Bake, uncovered, at 350′ for 30 minutes or till juices run clear. May also use pork chops. Bake chops for 1 hour or till done. Pork chop fat grams will be different.

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Berry Shiny Glaze

Ingredients

1/3 c. fresh raspberries or strawberries
2/3 c. apple juice concentrate
4 tsp. cornstarch

Directions

Blend all ingredients on high for one minute until creamy.
Pour into saucepan and cook over medium-high, stirring constantly until thick and clear.

Yields 3/4 Cup

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Low-fat Tuna Casserole

Ingredients

1 box of macaroni and cheese (use one that has powdered cheese)

2 tsp of butter or margarine (optional)

1/4 cup chopped onion

1/4 cup skim milk

1 can low-fat cream of mushroom soup

2 cans tuna in spring water, drained

1 small can of early young peas

Directions

Boil the noodles according to package directions. In a non-stick skillet, sauté onions until glazed using the margarine or a little water. Mix in the remaining ingredients, including the noodles, and pour all into a casserole dish. Bake in a preheated 350-degree oven for 20 minutes. Sprinkle a little non-fat cheese on top before baking.

USA: Protein Powder

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Peaches in Fresh Berry Coulis

To choose a perfect peach, use your nose. It should exude an intense fragrance.

Ingredients

4 large ripe peaches, peeled, pitted, and sliced
Zest and juice of 1 lemon
1 cup fresh raspberries
1/2 cup whole blueberries or blackberries
1/3 cup honey
Crushed amaretto cookies (optional)

Directions

Place peach slices in a large bowl, add zest and juice, and toss well to combine. In a blender or food processor, puree berries and honey. Press puree through a fine mesh sieve to remove seeds. Pour berry puree over peaches and toss to combine. Cover and refrigerate for at least 1 hour. Stir gently before serving and garnish with amaretto cookie crumbs, if desired.

Makes 4 servings.
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Cherimoya Smoothie

For a thick smoothie, use frozen fruit and chill all ingredients as well as the serving container. Drink immediately.

Ingredients

2 cups frozen cherimoya pulp, seeds removed
2 cups frozen banana chunks
1 cup skim milk
1 (8-ounce) carton strawberry or plain non-fat yogurt
Optional: 1/2 teaspoon flavoring extract, i.e., coconut , almond, vanilla, or strawberry

Directions

Combine all ingredients using a knife blade in food processor or blender and mix to a slushy consistency. Serve immediately.

Servings: 2

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