Low-Fat Recipes

Ingerdients:

• 1 1/4  pounds of large shrimp, peeled and deveined
• Light coconut milk ( 14 onces )
• 1 tablespoon red curry paste
• 1 1/2 tablespoons fish sauce
• 4 teaspoons granulated spenda
• 1 red pepper, 1 small white onion, one green pepper all thinnly sliced
• 2 tablespoons fresh lime juice
• Cooking spray

Preparation       

Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add shrimp saute for about 3 minutes or untill done. Remove shrimp from pan (keep warm). Pour about 6 ounces of the light coconut milk in the pan on medium- High heat, add  curry paste, cook about 2 minutes or until liquid almost evaporates.Stirring constantly.

Stir in remaining coconut milk, fish sauce, and splenda reduce heat to medium, simmer 10 minutes or until sauce thickens, stirring frequently. Add bell peppers and onions toss to coat. Increase heat to medium-high.Cook 5 minutes or until crisp-tender. Add shrimp back in  cook 1 minute or untill thoroughly heated. Remove from heat, stir in lime juice.

Serve with one cup of brown rice.

Prep Time: 5-10 minutes

Cook Time: 12 to 20 minutes

Ingredients:

• 8 Skinless boneless chicken breast
• 1/2 bottle fat free Italian dressing
• 3 tablespoons soy sauce
• 1/2 teaspoon ground ginger
• 1/4 teaspoon crushed red pepper

Preperation:

Place chicken breast is a 1 gallon zip lock baggie. Making marinade, in a small bowl

stir together Italian dressing, soy sauce, ginger, and crushed red pepper. Pour marinade

over chicken; seal baggie. Marinate in the refrigerator for 2 to 24 hours, turning bag occasionally.

Drain chicken, discarding marinade.

For a charcoal grill, grill chicken on the rack of an uncovered grill directly over medium coals for

12 to 20 minutes or until chicken is no longer pink ( 170 degrees), turning once halfway through

grilling.( For gas grill, pre-heat grill. Reduce heat to medium. Place chicken on grill rackover heat.

Cover and grill as above.)

Makes 2  Servings

Ingredients:

• 8oz Chicken Breast, cooked, cut in cubes
• 1 Cup of Shredded Lettuce
• 1/3 cup of Salsa
• 1 Tbsp Fat Free Sour Cream
• 2 Big Whole Wheat Tortillas ( This replaces your starch at dinner )
• 1/3 cup Fat Free Cheddar Cheese, shredded

Preperation:

1. In a bowl, combine the chicken (cooked) , salsa and lettuce
2. Spread the sour cream on one tortilla, then top with the chicken mixture
3. Sprinkle with the fat free cheddar cheese and top with the remaining tortilla
4. In a Large skillet coated with cooking spray, over low heat, cook the quesadilla until light brown. 3 minutes each side. Turn carefully with a wide spatula.

Makes 6 servings

Prep Time: 10 minutes

Cook Time: 20-30 minutes

Ingredients:

• 3 Large Sweet Potatoes
• 3 Egg Whites
• 2 Tbsp all-purpose Flour
• 1 teaspoon Cinnamon
• 1 teaspoon Paprika
• Salt and Pepper

Preperation:

1. Preheat oven to 425 degrees F.
2. Line a baking sheet with parchment paper
3. Peel the sweet potatoes ( or leave peel on, if you prefer). Cut into very small “fries” and place in a large bowl.
4. Pour egg whites into the bowl and stir gently to coat the fries. Add the flour and stir again to coat the fries
5. Place potatoes carefully on the baking sheet, shaking off any excess coating. Leave as much space between potatoes as possible. Try not to overlap any or crowd the sheet…
6. Add Cinnamon, paprika, salt and pepper
7. Bake for about 20 to 30 minutes, until cooked.

Makes 4 Servings

Prep Time: 10 -12 minutes

Cook Time: 30 minutes

Ingredients:

• 4 chicken breast ( boneless, Skinless, 6oz each) cut into strips
• 2 Tbsp Orange Juice
• 2 Tbsp of Dijon Mustard
• 1 Tbsp Orange Zest
• 1 Shallot finely chopped
• 1 cup of Whole Wheat Bread Crumbs
• Salt and Pepper

Preperation:

1. In a bowl, mix together orange juice, mustard, salt and pepper.
2. In another bowl, mix together orange zest, bread crumbs, and shallot. Put mix in a plate.
3. Dip the chicken breast in the orange juice and mustard mix then dredge in the bread crumbs mixture, coating completely
4. Place the breaded chicken on a baking sheet lightly coated with cooking spray.
5. Bake 30 minutes at 350 degrees F. or until cooked through.

(Low Fat Days or Equal days)

INGREDIENTS:

Prep Time: Approximately  5 to 10 minutes

• 1 pound of frozen STI-FRY VEGETABLE BLEND or  Fresh Vegetables of your choice  ( Broccoli, sugar snap peas, green beans, carrots, red bell pepper, mushrooms, water chestnuts, yellow onions)

• 1 can of fat free cream of mushroom soup

• 1 can of unsweetened coconut milk  ( Shake can well before opening)

• 1 Tbsp. of  Thai red curry paste

• fresh cilantro  1/4 cup

• 2 fresh limes

• 2 packets of splenda  or 1 tbsp of baking splenda

INSTRUCTIONS:     

Cook Time:  Approximately  20 to 25 minutes 

Step 1

Add the fat free cream of mushroom soup and the unsweetened coconut milk to a 5 quart sauce pan. Then add the 1 Tbsp of  Thai red curry paste. Cook and stir until nice and smooth. squeeze the 2 limes into sauce while cooking. then add the 2 packets of Splenda and cilantro simmer on low and stir for 2 minutes, then add your STIR-FRY VEGETABLE BLEND into the sauce  and cook on medium heat for 20 minutes or until cooked to your desire ( cook time will vary whether you are using frozen vegetables or fresh)

SUGGESTIONS:

This can be served as a side dish or you can add grilled or baked chicken cutlets right into the sauce or you can even cook shrimp in the sauce. 

Delicious and Yummy

(Low Fat Days or Equal days)

INGREDIENTS:

• 4 (4-6 ounce) thin sliced boneless, skinless chicken breasts
• 1/2 tsp dried oregano
• 1/2 tsp paprika
• 1/4 tsp salt
• 1/4 cup egg beaters
• 1/3 cup whole-wheat panko breadcrumbs
• 1/3 cup Italian-seasoned breadcrumbs
• 1 tbsp grated lemon zest
• 1 fresh lemon
• 1/4 tsp black pepper
• Olive oil cooking spray
• 2 tbsp chopped fresh parsley
• 1/4 cup grated parmesan cheese

Prep Time: Approximately  5 to 10 minutes

Instructions:

Step 1:

Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper.

Step 2:

Pat Chicken breast dry and place in a medium bowl. Sprinkle both sides with oregano, paprika, and salt.

Step 3:

Place egg beaters in a shallow bowl. Combine panko, Italian breadcrumbs, lemon zest and pepper in another shallow bowl.

Step 4:

Dip one piece of chicken in the egg beater mixture. Dredge in the breadcrumb mixture, pressing to adhere. Place on the prepared baking sheet; repeat with the remaining chicken. Lightly coat both sides of the chicken breast with cooking spray. Bake, flipping once, until the breadcrumbs are golden and crisp and an instant-read thermometer insert in the thickest part of the chicken registers 165 degrees F, 8-9 minutes per side. Sprinkle with Parsley and grated parmesan cheese. Squeeze lemon on top.

servings: 4

Cook Time:  Approximately  20 minutes 

Here’s a low fat version of fried fish. Simply coat white fish filets in breadcrumbs and bake in hot oven. Serve with 1 cup of rice or baked potato. Also serve with either steamed veggies and/or a mixed green salad (fat free dressing ).

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients:

• 1 ¼ pounds of white fish, such as cod, halibut or tilapia
• 2-3 egg whites lightly beaten
• 1 ½ cups breadcrumbs
• 1 tsp dried mixed herbs
• 1 tsp paprika Freshly ground black pepper

Preparation:

Preheat oven to 450 degrees. Place a large cookie sheet coated with nonstick cooking spray in oven. Meanwhile put lightly beaten egg whites into a small bowl, then combine breadcrumbs, herbs, paprika, and pepper in a large shallow bowl. Remove cookie sheet from oven. Dip the fish first into the egg whites and then into the breadcrumb mixture and on to the cookie sheet. Repeat with each piece of fish Bake for 8-10 minutes, turning once, until fish is cooked through. Condiments for fish: Fresh lemon wedge and Kraft fat free tarter sauce.

Enjoy this low fat chicken parmesan with our fat free mashed potatoes and a side salad with fat free dressing.

Prep Time: 20 minutes

Cook Time: 20 minutes

Ingedients:

• 4 boneless, skinless chicken breast, tenders removed
• 2 egg whites, lightly beaten
• 1 cup Italian breadcrumbs
• 1/4 cup grated parmesan cheese
• 3/4 cup fat free shredded mozzarella cheese
• 1 1/2 cups low fat marinara sauce

Preparation:

Preheat oven to 450 degrees.

Place chicken breast between two sheets of plastic wrap or wax paper. Flatten to 1/2-inch thickness using a rolling pin or small, heavy skillet.

Place egg whites in a shallow bowl, and breadcrumbs and the parmesan cheese on a plate.

Dip each flattened chicken breast in lightly beaten egg whites, allowing excess to drip away, then coat in the breadcrumb/cheese mixture.

 Place chicken breast on baking sheet coated with nonstick spray. Bake chicken for 15-18 minutes, turn once, until chicken is cooked to an internal  temperature of 160 degrees.

While chicken is cooking heat low-fat marinara sauce in a small sauce pan over low heat.

When chicken is just about cooked spoon marinara sauce over each chicken breast, and sprinkle fat free mozzarella cheese on top finish baking until cheese is melted.

This is not only good for dinner, but it makes a great sandwich on your Low Fat Days

Prep Time: 10-15 minutes

Cook Time: 1 Hour

Ingredients:

• 2lb ground turkey (lean)
• 1 package beefy onion soup mix
• 3/4 cup 100% liquid egg whites
• 1/2 cup ketcup
• 1/2 cup Italian bread crumbs

Preparation:

Combine ground turkey with all ingredients . Form into a loaf and bake for 1 hour at 350 degress. After meatloaf has cooked for 45 minutes you can add some additional Ketcup over the meatloaf and cook 15 minutes more.

This is a nice change from eating a plain baked potato. Great with our low fat crispy cornflake chicken.

Prep Time:  5 minutes

Cook Time:  15 minutes

Ingredients:

• 4  medium to large Idaho potatoes
• 1/4  to 1/2 cup Skim Milk
• 1/4  cup fat free sour cream
• Salt and Pepper
• I can’t believe it’s not butter spray

Preparation:

Peel the 4 potatoes, cut them into square pieces .Bring a large pot of water lightly salted to a boil. Place the cut up pieces of potato into the boiling water, cook approximatly

15 minutes or until soft. Once cooked drain out all the water, add skim milk and fat free sour cream, use an electric mixer. Mix all ingedients together until desired creamy texture.

Place in a dish, add  spray butter, salt and pepper to taste.

Serves 4

This crispy cornflake chicken is not only low fat, it’s a kid pleaser. This dish is great with a side dish of  fat free mashed potatoes or just a plain baked potato.

Prep Time: 10-15 minutes

Cook Time:  25 minutes

Ingredients:

• 4 boneless, skinless chicken breast, tenders removed
• 2 egg whites, lightly beaten
• 2 cups crushed cornflakes
• 2 tsp paprika
• 2 tsp dried mixed herbs

Preparation:

Preheat oven to 425 degrees.

Place egg whites in a shallow bowl, and crushed cornflake crumbs, paprika  and mixed herbs in another shallow bowl. Dip chicken breast into egg whites, then into cornflake crumb mixture.

Place dipped chicken breast on a baking tray coated with nonstick spray. Cook for 20-25 minutes, turning the chicken halfway through.

Serves 4.

Here is a great side dish on an equal day or low fat day.

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

• 4 medium to large zucchini
• 1/4 cup   to  1/2 cup of shredded fat free cheddar cheese
• 1/2 cup  Italian bread crumbs
• 1/4 cup fat free sour cream

Preparation:

Preheat oven to 350 degrees. Meanwhile poke holes in zucchini all over with a fork, place in microwave cook for 5-7 minutes or until soft enough to cut easily in halves length wise.

With a spoon scoop out the insides of each zucchini and place them in a large bowl, then combine in the same bowl the fat free cheese, Italian bread crumbs and fat free sour cream.

Mix all 4 ingredients together, then place the mixture back into each zucchini shell. Place the stuffed  zucchini’s into a baking dish, sprinkle extra shredded fat free cheese on top.

Bake for approximately 20 minutes.