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LOW FAT RECIPES

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These are a few low-fat recipes.  I will add more as I find more.  I hope you all enjoy them.

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Raspberry-Peach Chicken

Keep this recipe handy! This fast-to-fix, elegant main dish is also low in fat.

1/2 cup fresh or frozen (thawed and drained) unsweetened raspberries

1 small fresh peach, peeled and sliced

2 tablespoons peach brandy or apple juice

2 tablespoons honey

4 boneless skinless chicken breast halves (1 pound)

1/4 teaspoon salt

1/4 teaspoon pepper

1. Set oven control to broil. Spray broiler pan rack with cooking spray.

2. Place raspberries, peach slices, brandy and honey in blender or food processor. Cover and blend on high speed about 1 minute or until smooth. Heat blended mixture in 1-quart saucepan. Keep warm.

3. Sprinkle both sides of chicken with salt and pepper.

4. Place chicken on rack in broiler pan. Broil with tops 4 to 6 inches from heat 15 to 20 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut.

5. Spoon some of the raspberry sauce on serving plate. Place chicken on sauce. Drizzle with additional sauce. Garnish with additional raspberries if desired. Grilling Directions: Brush grill rack with vegetable oil. Heat coals or gas grill for direct heat. Place chicken on grill rack. Cover and grill 4 to 6 inches from medium heat 15 to 20 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut.


1 Serving: Calories 195 (Calories from Fat 35 ); Total Fat 4 g (Saturated Fat 1 g); Cholesterol 75 mg; Sodium 210 mg; Total Carbohydrate 15 g (Dietary Fiber 2 g); Protein 27 g % Daily Value: Vitamin A 0%; Vitamin C 4 %; Calcium 2 %; Iron 6 % Exchanges: 1 Fruit; 4 Very Lean Meat

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Grilled Honey-Mustard Turkey Sandwiches

It’s warm, it’s flavorful and it’s lower in calories and fat! When it’s quick to cook, too, it’s a sure-fire winner for weeknight or casual weekend meals.

1/4 cup Dijon mustard

2 tablespoons honey

1 tablespoon chopped fresh oregano leaves

or

1 teaspoon dried oregano leaves

1/4 teaspoon garlic powder

1/8 to 1/ teaspoon ground red pepper (cayenne)

1 teaspoon water

1pound turkey breast slices, cut into 4 serving pieces

4 whole-grain sandwich buns, split

8 thin slices tomato

Leaf lettuce

1. Mix mustard, honey, oregano, garlic powder, red pepper and water; brush on turkey.

2. Heat coals or gas grill.

3. Cover and grill turkey 4 to 6 inches from medium coals 8 to 10 minutes, brushing with mustard mixture and turning occasionally, until juice is no longer pink when centers of thickest pieces are cut. Discard any remaining mustard mixture. Serve turkey on buns with tomato and lettuce.

1 Serving: Calories 295 (Calories from Fat 80 ); Total Fat 9 g (Saturated Fat 2 g); Cholesterol 65 mg; Sodium 610 mg; Total Carbohydrate 28 g (Dietary Fiber 3 g); Protein 28 g % Daily Value: Vitamin A 12 %; Vitamin C 8 %; Calcium 4 %; Iron 14 % Exchanges: 2 Starch; 3 Lean Meat

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Mexican Beef- and Bean-Stuffed Peppers

Breakfast cereal is the surprise ingredient that keeps these hearty, colorful stuffed peppers low in fat and calories and high in flavor!

1 1/2 cups Fiber One® cereal

1 can (16 ounces) Progresso® tomato puree

4 medium bell peppers

1/2 pound extra-lean ground beef

1 medium onion, finely chopped (1/2 cup)

1 can (8 ounces) kidney beans, rinsed and drained

1 can (4.5 ounces) Old El Paso® chopped green chiles, undrained

2 teaspoons chili powder

1/2 teaspoon ground cumin

1/4 cup shredded reduced-fat Cheddar cheese, if desired

1. Heat oven to 350ºF. Crush cereal.* Mix cereal and tomato puree; let stand 5 minutes.

2. Cut bell peppers lengthwise in half. Remove seeds and membranes. Place peppers, cut sides up, in rectangular baking dish, 13x9x2 inches.

3. Cook beef and onion in 10-inch skillet over medium heat, stirring occasionally, until beef is brown; drain. Stir in cereal mixture and remaining ingredients except cheese. Divide beef mixture evenly among peppers.

4. Cover and bake 40 to 45 minutes or until peppers are tender. Sprinkle each pepper half with 1/2 tablespoon cheese; let stand 5 minutes.

*Place cereal in plastic bag or between sheets of waxed paper or plastic wrap; crush with rolling pin. Or crush in blender or food processor.

1 Serving: Calories 105 (Calories from Fat 35 ); Total Fat 4 g (Saturated Fat 1 g); Cholesterol 15 mg; Sodium 410 mg; Total Carbohydrate 26 g (Dietary Fiber 9 g); Protein 11 g % Daily Value: Vitamin A 26 %; Vitamin C 60 %; Calcium 6 %; Iron 24 % Exchanges: 1 Starch; 2 Vegetable

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Chicken Salad with Plum Sauce

Friends coming for a quick lunch? This low-fat Chinese recipe will be a big hit!

1/2 cup Chinese plum sauce

1/4 cup water

3 tablespoons rice vinegar or cider vinegar

1 teaspoon cornstarch

1/2 teaspoon ground mustard

3/4 pound boneless skinless chicken breast, cut into 1/4-inch slices

1 largecarrot, shredded (1 cup)

3 medium green onions, sliced (3 tablespoons)

1 bag (10 ounces) salad mix (8 cups)

1. Mix plum sauce, water, vinegar, cornstarch and mustard.

2. Spray wok or 12-inch skillet with cooking spray; heat over high heat. Add chicken; stir-fry about 2 minutes or until no longer pink in center. Add carrot and onions; stir-fry 1 minute.

3. Stir in plum sauce mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Remove chicken mixture from wok. Refrigerate about 30 minutes until cool. Serve over salad mix.

1 Serving: Calories 160 (Calories from Fat 35 ); Total Fat 4 g (Saturated Fat 1 g); Cholesterol 50 mg; Sodium 190 mg; Total Carbohydrate 14 g (Dietary Fiber 3 g); Protein 20 g % Daily Value: Vitamin A 100 %; Vitamin C 26 %; Calcium 6 %; Iron 12 % Exchanges: 3 Vegetable; 2 Very Lean Meat; 1/2 Fat

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Beef, Baby Broccoli and Wild Mushrooms

Dinner’s on the table in just 25 minutes! This low-fat, super-quick recipe’s a keeper!

1 pound beef boneless sirloin steak

2 garlic cloves, finely chopped

8 ounces baby broccoli or broccoli, cut into flowerets and stems cut into 1-inch pieces

3/4 cup beef broth

1 package (8 ounces) fresh shiitake mushrooms, cut into fourths (3 cups)

6 ounces fresh crimini mushrooms, sliced (2 cups)

2 tablespoons dry sherry or apple juice

1 tablespoon soy sauce

1 teaspoon cornstarch

1 package (10 ounces) curly Chinese or Japanese noodles

1. Cut beef with grain into 2-inch strips; cut strips across grain into 1/8-inch slices. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add beef and garlic; stir-fry 4 to 5 minutes or until beef is brown. Remove from skillet.

2. Add broccoli and 1/2 cup of the broth to skillet. Heat to boiling; reduce heat to medium. Cover and cook about 2 minutes or until broccoli is crisp-tender. Add mushrooms, sherry and soy sauce. Cover and cook 2 to 3 minutes, stirring occasionally, until mushrooms are tender.

3. Stir in beef. Mix cornstarch and remaining 1/4 cup broth; stir into beef mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute.

4. Meanwhile, cook and drain noodles as directed on package. Divide noodles among bowls. Top with beef mixture.

1 Serving: Calories 440 (Calories from Fat 45 ); Total Fat 5 g (Saturated Fat 2 g); Cholesterol 60 mg; Sodium 490 mg; Total Carbohydrate 63 g (Dietary Fiber 5 g); Protein 36 g % Daily Value: Vitamin A 10 %; Vitamin C 28 %; Calcium 4 %; Iron 36 % Exchanges: 4 Starch; 1 Vegetable; 3 Very Lean Meat

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Southwest Snack

Go ahead and munch! This smart snack uses fat-free popcorn and pretzel sticks and low-fat Baked Bugles® to make snacking a pure pleasure.

2 bags Pop•Secret® 94% Fat Free microwave popcorn (any flavor), popped (24 cups)

6 cups Baked Bugles® Cheddar flavor corn snacks

2 cups fat-free pretzel sticks

2 tablespoons reduced-fat margarine-type product, melted

1 teaspoon chili powder

1/2 teaspoon ground cumin

1/2 teaspoon garlic powder

1/4 cup grated Parmesan cheese

1. Heat oven to 300ºF.

2. Divide popcorn, corn snacks and pretzels between two 2-gallon plastic food-storage bags. 3. Mix margarine-type product, chili powder, cumin and garlic powder; pour over mixture in bags. Seal bags; shake to coat. Sprinkle with cheese. Seal bags; shake to coat.

4. Pour mixture into two ungreased rectangular pans, 13x9x2 inches

5. Bake 10 minutes; cool. Store in airtight container.

1 Serving: Calories 40 (Calories from Fat 10 ); Total Fat 1 g (Saturated Fat 0g); Cholesterol 0mg; Sodium 170 mg; Total Carbohydrate 8 g (Dietary Fiber 1 g); Protein 1 g % Daily Value: Vitamin A 2 %; Vitamin C 0%; Calcium 0%; Iron 2 % Exchanges: 1/2 Starch

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Southwest Snack

Go ahead and munch! This smart snack uses fat-free popcorn and pretzel sticks and low-fat Baked Bugles® to make snacking a pure pleasure.

2 bags Pop•Secret® 94% Fat Free microwave popcorn (any flavor), popped (24 cups)

6 cups Baked Bugles® Cheddar flavor corn snacks

2 cups fat-free pretzel sticks

2 tablespoons reduced-fat margarine-type product, melted

1 teaspoon chili powder

1/2 teaspoon ground cumin

1/2 teaspoon garlic powder

1/4 cup grated Parmesan cheese

1. Heat oven to 300ºF.

2. Divide popcorn, corn snacks and pretzels between two 2-gallon plastic food-storage bags. 3. Mix margarine-type product, chili powder, cumin and garlic powder; pour over mixture in bags. Seal bags; shake to coat. Sprinkle with cheese. Seal bags; shake to coat.

4. Pour mixture into two ungreased rectangular pans, 13x9x2 inches

5. Bake 10 minutes; cool. Store in airtight container.

1 Serving: Calories 40 (Calories from Fat 10 ); Total Fat 1 g (Saturated Fat 0g); Cholesterol 0mg; Sodium 170 mg; Total Carbohydrate 8 g (Dietary Fiber 1 g); Protein 1 g % Daily Value: Vitamin A 2 %; Vitamin C 0%; Calcium 0%; Iron 2 % Exchanges: 1/2 Starch

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Steamed Chinese Vegetables with Brown Rice

1 Japanese or regular eggplant, 1 1/2 pounds, cut into 2x1/2-inch strips (3 cups)

1 medium red bell pepper, cut into julienne strips (1 1/2 cups)

1 largecarrot, cut into julienne strips (1 cup)

1 cup sliced bok choy stems and leaves

1 medium onion, thinly sliced

1/2 pound snow (Chinese) pea pods (2 cups)

2 tablespoons soy sauce

1 tablespoon creamy peanut butter

1 tablespoon hoisin sauce

1 teaspoon grated gingerroot

1 clove garlic, finely chopped

2 cups hot cooked brown rice

1. Place steamer basket in 1/2 inch water in saucepan or skillet (water should not touch bottom of basket). Place eggplant, bell pepper, carrot, bok choy and onion in steamer basket. Cover tightly and heat to boiling; reduce heat to medium-low. Steam 5 to 8 minutes, adding pea pods for the last minute of steaming, until vegetables are crisp-tender.

2. Beat soy sauce, peanut butter, hoisin sauce, gingerroot and garlic in largebowl with wire whisk until blended. Add vegetables; toss. Serve over rice.

1 Serving: Calories 200 (Calories from Fat 35 ); Total Fat 4 g (Saturated Fat 1 g); Cholesterol 0mg; Sodium 570 mg; Total Carbohydrate 40 g (Dietary Fiber 7 g); Protein 8 g % Daily Value: Vitamin A 100 %; Vitamin C 78 %; Calcium 6 %; Iron 14 % Exchanges: 2 Starch; 2 Vegetable

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Chocolate-Cherry Cobbler

Two of our favorite flavors are combined into a quick-bake casserole dessert.

2 tablespoons packed brown sugar

2 tablespoons cornstarch

1 can (16 ounces) pitted red tart cherries packed in water, undrained

1/4 teaspoon almond extract

6drops red food color

1/2 cup all-purpose flour

1 tablespoon plus 1 teaspoon baking cocoa

1 tablespoon packed brown sugar

3/4 teaspoon baking powder

1/8 teaspoon salt

2 tablespoons butter or margarine

1/3 cup low-fat milk

1 teaspoon vanilla

1. Heat oven to 375ºF. Mix 2 tablespoons brown sugar and the cornstarch in 2-quart saucepan. Stir in cherries. Cook over medium heat 4 to 5 minutes, stirring occasionally, until slightly thickened. Stir in almond extract and food color. Pour into ungreased 1-quart casserole. 2. Mix flour, cocoa, 1 tablespoon brown sugar, the baking powder and salt in medium bowl. Cut in butter, using pastry blender or crisscrossing 2 knives, until mixture looks like fine crumbs. Stir in milk and vanilla until mixture forms a soft dough. Drop dough by 6 spoonfuls onto hot cherry mixture.

3. Bake uncovered 20 to 25 minutes or until topping is no longer doughy. Serve warm.

1 Serving: Calories 155 (Calories from Fat 45 ); Total Fat 5 g (Saturated Fat 3 g); Cholesterol 11 mg; Sodium 150 mg; Total Carbohydrate 27 g (Dietary Fiber 2 g); Protein 2 g % Daily Value: Vitamin A 4 %; Vitamin C 2 %; Calcium 6 %; Iron 6 % Exchanges: 2 Fruit; 1 Fat

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Sun-Dried Tomato Dip

Want the skinny on this dip? Fresh herbs and sun-dried tomatoes are the real flavor scoop.

8sun-dried tomato halves, (not oil-packed)

1/4 cup chopped fresh parsley

1 tablespoon chopped fresh chives

or

1 teaspoon freeze-dried chives

1 tablespoon olive or vegetable oil

2 teaspoons lemon juice

1 teaspoon red wine vinegar

1/2 teaspoon salt

1/2 teaspoon pepper

1 garlic clove, finely chopped

3/4 cup plain low-fat yogurt

3/4 cup sour cream

1. Place tomato halves in 1 inch water in 1 1/2-quart saucepan. Heat to boiling; reduce heat to medium. Simmer uncovered about 5 minutes or until water has evaporated.

2. Place tomatoes and remaining ingredients except yogurt and sour cream in blender or food processor. Cover and blend on medium-high speed until smooth.

3. Place tomato mixture in medium glass or plastic bowl. Stir in yogurt and sour cream. Cover and refrigerate about 2 hours or until chilled.

1 Serving: Calories 15 (Calories from Fat 10 ); Total Fat 1 g (Saturated Fat 1 g); Cholesterol 5 mg; Sodium 45 mg; Total Carbohydrate 1 g (Dietary Fiber 0g); Protein 0g % Daily Value: Vitamin A 0%; Vitamin C 2 %; Calcium 2 %; Iron 0% Exchanges: Free

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Low-Fat Candy Bar Angel Cake

It may look indulgent, but this cake was heaven sent! The fat-free cake and low-fat topping keep the fat and calories in check.

1 package Betty Crocker® 1-step white angel food cake mix

1 cup fat-free (skim) milk

1 package 4-serving size milk chocolate instant pudding and pie filling

2 cups frozen (thawed) reduced-fat whipped topping

1 bar (1.4 ounces) chocolate-covered toffee candy, chopped

1. Bake and cool cake as directed on package for angel food cake pan (tube pan). Remove from pan. Split cake horizontally to make 2 layers. (To split, mark side of cake with toothpicks and cut with long, serrated knife.)

2. Beat milk and pudding and pie filling (dry) in largebowl, using wire whisk or hand beater, until blended. Fold in whipped topping.

3. Spread half of the chocolate mixture between cake layers; spread remaining mixture over top. Refrigerate at least 1 hour but no longer than 24 hours. Sprinkle candy over top of cake just before serving. Refrigerate any remaining cake.

1 Serving: Calories 225 (Calories from Fat 25 ); Total Fat 3 g (Saturated Fat 2 g); Cholesterol 0mg; Sodium 400 mg; Total Carbohydrate 44 g (Dietary Fiber 0g); Protein 5 g % Daily Value: Vitamin A 2 %; Vitamin C 0%; Calcium 4 %; Iron 4 % Exchanges: 2 Starch; 1 Fruit

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Low-Fat Chocolate Angel Cake with Raspberry-Orange Sauce

Light, fluffy, melt-in-your-mouth angel food cake takes on a whole new dimension when cocoa is added to the batter.

2 tablespoons baking cocoa1 package Betty Crocker® 1-step white angel food cake mix

1 1/4 cups cold water3 cups frozen (thawed) reduced-fat whipped topping

Raspberry-Orange Sauce (See Below)

1. Move oven rack to lowest position. Heat oven to 350ºF.

2. Stir cocoa into dry cake mix. Beat cake mix and cold water in large(4-quart) glass or metal bowl on low speed 30 seconds. Beat on medium speed 1 minute. Pour into ungreased angel food (tube) pan. Gently cut through batter in pan using metal spatula or knife.

3. Bake 37 to 47 minutes or until top is dark golden brown and cracks feel very dry and not sticky. Do not underbake. Immediately turn pan upside down onto glass bottle, or rest edges on 2 to 4 cans of equal height. Let stand 2 hours or until completely cool.

4. Meanwhile, prepare Raspberry-Orange Sauce.

5. Remove cake from pan by gently pulling cake away from side of pan, using fingers, taking care not to tear cake (cake will spring back to original shape). Turn pan over; press on removable bottom of pan, or shake pan gently to remove cake.

6. Split cake horizontally to make 3 layers. (To split, mark side of cake with toothpicks and cut with long, serrated knife.) Spread 1 cup whipped topping and scant 1/2 cup Raspberry-Orange Sauce between each layer (sauce may not completely cover each layer). Spread remaining sauce over top of cake. Drop remaining whipped cream in dollops on top of sauce. Garnish with mint leaves if desired. Refrigerate any remaining cake.

Raspberry-Orange Sauce

1 package (10 ounces) frozen raspberries in light syrup, thawed

1/4 cup sugar

2 tablespoons cornstarch

2 tablespoons orange juice

Drain raspberries, reserving liquid. Add enough water to raspberry liquid to measure 2/3 cup. Mix sugar and cornstarch in 1-quart saucepan; stir in liquid mixture. Heat over medium heat, stirring constantly, until mixture thickens and boils; boil and stir 1 minute. Stir in orange juice and raspberries. Cool completely.

High Altitude (3500-6500 ft) Follow high altitude directions on package-except stir cocoa into dry cake mix. Bake 40 to 50 min.


1 Serving: Calories 220 (Calories from Fat 20 ); Total Fat 2 g (Saturated Fat 2 g); Cholesterol 0mg; Sodium 260 mg; Total Carbohydrate 48 g (Dietary Fiber 1 g); Protein 4 g % Daily Value: Vitamin A 2 %; Vitamin C 8 %; Calcium 2 %; Iron 4 % Exchanges: 1 Starch; 2 Fruit; 1/2 Fat

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Garlic Chicken Kiev

Tender chicken breasts are baked with a crushed cereal coating so they are crunchy on the outside and juicy on the inside with a flavorful herbal spread.

3 tablespoons reduced-calorie spread, softened

1 tablespoon chopped fresh chives or parsley

1/8 teaspoon garlic powder

6 boneless skinless chicken breast halves (1 1/2 pounds)

2 cups Country® Corn Flakes cereal, crushed (1 cup)

2 tablespoons chopped fresh parsley

1/2 teaspoon paprika

1/4 cup low-fat buttermilk or fat-free (skim) milk

1. Mix spread, chives and garlic powder; shape into 3x2-inch rectangle. Cover and freeze about 30 minutes or until firm.

2. Heat oven to 425°F. Spray square pan, 9x9x2 inches, with cooking spray. Flatten each chicken breast half to 1/4-inch thickness between sheets of plastic wrap or waxed paper.

3. Cut chives mixture crosswise into 6 pieces. Place 1 piece on center of each chicken breast half. Fold long sides of chicken over chives mixture; fold up ends and secure with toothpick.

4. Mix cereal, parsley and paprika. Dip chicken into buttermilk, then coat lightly and evenly with cereal mixture. Place chicken, seam sides down, in pan.

5. Bake uncovered about 35 minutes or until chicken is no longer pink in center.

1 Serving: Calories 200 (Calories from Fat 55 ); Total Fat 6 g (Saturated Fat 2 g); Cholesterol 65 mg; Sodium 160 mg; Total Carbohydrate 9 g (Dietary Fiber 0g); Protein 27 g % Daily Value: Vitamin A 22 %; Vitamin C 6 %; Calcium 2 %; Iron 20 % Exchanges: 1/2 Starch; 3 1/2 Very Lean Meat; 1 Fat

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Sausage, Vegetable and Cheese Strata

1/2 pound bulk mild pork sausage

1/2 pound bulk hot pork sausage

1 tablespoon butter or margarine

1 package (10 ounces) frozen chopped spinach, thawed and squeezed to drain

or

1/2 pound leaf spinach

1 pound small zucchini, sliced

2 medium green bell pepper, sliced

1 medium onion, sliced

10 slices white bread

7 eggs

1 1/2 cups low-fat milk

1 teaspoon ground mustard

1 teaspoon salt

1/2 teaspoon pepper

2 cups shredded reduced-fat Cheddar cheese (8 ounces)

2 cups shredded mozzarella cheese (8 ounces)

1. Grease rectangular pan, 13x9x2 inches. Cook sausage in 12-inch skillet over medium heat 7 to 8 minutes, stirring occasionally, until no longer pink; drain. Melt butter in same skillet over medium-high heat. Cook spinach, zucchini, bell peppers and onion in butter about 5 minutes, stirring frequently, until zucchini is crisp-tender.

2. Break each bread slice into 4 pieces. Layer sausage, vegetables and bread in pan. Beat eggs, milk, mustard, salt and pepper with hand beater or wire whisk until blended; pour over bread. Sprinkle cheeses over top. Cover and refrigerate at least 4 hours but no longer than 24 hours.

3. Heat oven to 325ºF. Cover and bake 30 minutes. Uncover and bake about 45 minutes longer or until top is golden brown and knife inserted in center comes out clean.

1 Serving: Calories 290 (Calories from Fat 145 ); Total Fat 16 g (Saturated Fat 7 g); Cholesterol 160 mg; Sodium 830 mg; Total Carbohydrate 17 g (Dietary Fiber 2 g); Protein 21 g % Daily Value: Vitamin A 46 %; Vitamin C 20 %; Calcium 34 %; Iron 10 % Exchanges: 1 Starch; 2 1/2 medium-Fat Meat; 1/2 Fat

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Black Bean Dip

Packed with flavor, this south-of-the-border dip is easy on your waistline! For the ultimate low-fat snack, serve with fat-free tortilla chips.

2 tablespoons Old El Paso® chopped green chiles

2 small onions, chopped (1/2 cup)

2 garlic cloves, crushed

2 cans (15 ounces each) black beans, rinsed and drained

1 cup plain low-fat yogurt

1 teaspoon ground cumin

1/2 teaspoon salt

Tortilla chips or crackers, if desired

1. Place chilies, onions, garlic and beans in blender or food processor. Cover and blend on medium-high speed until almost smooth.

2. Spoon mixture into small bowl. Stir in yogurt, cumin and salt. Cover and refrigerate until chilled, or heat in 1 1/2-quart saucepan over medium heat, stirring frequently, until hot. Serve with tortilla chips.

1 Serving: Calories 35 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g); Cholesterol 0mg; Sodium 145 mg; Total Carbohydrate 8 g (Dietary Fiber 2 g); Protein 2 g % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 2 %; Iron 4 % Exchanges: 1/2 Starch

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