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
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
Carrot Cake Dessert Recipe
Yield: 16 Servings
2 c Flour, all purpose
2 ts Cinnamon
1 ts Baking powder
1 ts Baking soda
3/4 ts Salt
1/4 ts Nutmeg
1 ea Crushed pineapple (8 oz can unsweetened)
3 tb Vegetable oil
1 ts Vanilla
3 c Carrots, shredded
3 ea Large egg whites
1 pinch Cloves
1 1/2 c Sugar
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.
