Low Fat Recipes

Waffle Banana Sandwiches
Ingredients:
2 frozen waffles
1 tablespoon natural peanut butter
1/2 banana, sliced

Directions:
Heat waffles in toaster, slice banana, spread peanut butter on the waffles, arrange the banana slices on waffles, cut into half or quarters. Serve with skim milk or orange juice.
Nutritional information per serving:
Calories: 321
Carbohydrates: 47
Fiber: 5g
Protein: 9g
Fat: 10g
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Individual Pita Bread
Ingredients:
Tomato or pizza sauce (2 tablespoons per pita)
Vegetables: Broccoli florets, cauliflower florets, zucchini slices, carrot slices, mushroom slices, pepper strips, onion strips, black olive slices (1/2 cup per pita)
Shredded low fat mozzarella cheese (2 tablespoons per pita)

Directions:
Preheat broiler.
Spread tomato or pizza sauce on pita bread. Top with favorite vegetables and mozzarella cheese. Place under broiler until cheese melts.
Yield: One serving
Nutritional information per serving:
Calories: 170
Cholesterol: 16mg
Fat: 3g (16-percent)
Food exchange: 1 pita = 1 vegetable serving
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Berry Parfaits
Ingredients:
8 ounces fat free cream cheese
6 tablespoons confectioners sugar
1 cup nonfat sour cream
2 teaspoon lemon juice
2 cups strawberries
2 cups blueberries
1 cup raspberries
Mint leaves for garnish

Directions:
Combine cream cheese and confectioners sugar in medium bowl and beat until blended. Add sour cream and lemon juice and beat until fluffy. Using parfait glasses, spoon strawberries in bottom of glass and top with a layer of cream cheese mixture. Spoon blueberries on top and layer more cream cheese. Add a layer of raspberries and top with cream cheese.
Recipe makes six servings.
Nutrition information per serving:
Calories: 150
Fat: 0g
Fiber: 4g
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Fudgy Chocolate Walnut Pie
Ingredients:
Vegetable oil spray
1/2 cup reduced-fat thin chocolate wafer cookie crumbs or chocolate graham cracker crumbs
(about 10 wafers or 8 graham cracker squares)
1 cup sugar
3/4 cup fat-free evaporated milk
1/2 cup light corn syrup
3 tablespoons unsweetened cocoa powder (Dutch process preferred)
3 tablespoons semisweet chocolate chips
Egg substitute equivalent to 3 eggs
2 tablespoons chopped walnuts

Directions:
Spray a 9-inch pie pan with vegetable oil spray. Using your hands, pat crumbs on bottom of pie pan.
In a medium saucepan, whisk together sugar, milk, and corn syrup; cook over medium heat until sugar has dissolved, three to four minutes, whisking occasionally. Remove from heat.
Whisk in cocoa powder and chocolate chips. Let mixture stand for 5 minutes, whisking occasionally to help it cool slightly.
Whisk egg substitute into chocolate mixture until smooth; pour into pie pan. Sprinkle with walnuts. Place pie pan on a baking sheet.
Bake for 35 to 40 minutes, or until center is set (doesn't jiggle when pie is gently shaken). Let pie cool on cooling rack for 30 minutes. Serve warm or chilled.
Recipe makes eight servings.
Tip:
Use these dark, slender cookies as creative garnishes. Here are just a few ideas: Insert a whole wafer on top of a scoop of nonfat frozen yogurt, break wafers into irregular pieces and arrange them on a low-fat custard pie, or sprinkle crumbs over pudding made with fat-free milk.
Nutritional information per serving:
Calories: 240
Protein: 5g
Carbohydrates: 51g
Total fat: 3g
Saturated: 1g
Polyunsaturated: 1g
Monounsaturated: 1g
Cholesterol: 1mg
Fiber: 1g
Sodium: 111mg
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Pineapple Carpaccio with Lemon Sorbet and Candied Zest
Here’s a refreshing dessert that looks and tastes spectacular.
Ingredients:
Two oranges
2-1/4 cups water
3/4 cup sugar
One pineapple, chilled, peeled, and halved lengthwise
One pint lemon sorbet
Four sprigs fresh mint, for garnish (optional)

Directions:
Using a vegetable peeler, cut the zest from one of the oranges in wide strips and then into matchstick strips. Put the zest in a medium saucepan with the water and sugar. Simmer until the zest is translucent and tender and the liquid is reduced to approximately 2/3 cup, about 25 minutes. Strain out the zest, reserving both the syrup and the zest. Squeeze 3/4 cup juice from the oranges, strain into the syrup, and chill in the refrigerator.
Core each half of the pineapple by making a diagonal cut on one side of the core with a long serrated knife. Make a diagonal cut on the other side of the core, forming a V. Remove the core. Turn the halves over and cut the pineapple crosswise into 1/8-inch slices. Arrange the slices on four plates in concentric circles.
Pour the orange syrup over the pineapple slices. Put a scoop of sorbet on top of the pineapple and the candied zest over the sorbet. Garnish with the mint.
Recipe makes four servings.
Reprinted with permission from American Express Publishing Corporation.
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Light BLT
Ingredients:
8 slices light Canadian bacon
8 slices whole grain bread, toasted
4 tablespoons low-fat mayonnaise
4 red leaf lettuce leaves
8 tomato slices

Directions:
In a nonstick skillet, cook Canadian bacon over medium-high heat until brown and crisp. Spread a half a tablespoon mayonnaise on each slice of toast and place lettuce leaf on four slices of the slices. Top lettuce with two slices of bacon and two slices of tomato. Cover with remaining toast slices. Cut on the diagonal.
Recipe makes four sandwiches.
Nutrition information per sandwich:
Calories: 230
Carbohydrates: 15g
Fat: 4g
Cholesterol: 34mg
Fiber: 4g
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Shrimp and Scallops with Cheesy Cream Sauce
Ingredients:
1 tablespoon margarine
1 teaspoon crushed garlic
1/3 cup chopped green onions
1 pound seafood (shrimp, scallops or combination)
1/4 cup chopped fresh parsley
2 ounces goat or feta cheese, crumbled

Sauce:
1 tablespoon margarine
2-1/2 teaspoon all-purpose flour
1/3 cup dry white wine
1/2 cup 2-percent milk

Directions:
Sauce: In small saucepan, melt margarine; stir in flour and cook, stirring, for one minute. Add wine and milk; cook, stirring, until thickened and smooth, approximately two minutes. Set aside and keep warm.
In non-stick skillet, melt margarine; saute garlic, green onions and seafood just until seafood is opaque. Remove from stove; add sauce and mix well.
Pour into serving dish; sprinkle parsley and cheese over top.
Nutritional information per serving (1/4 of recipe):
Calories: 260
Carbohydrate: 5g
Fiber: 0g
Protein: 30g
Fat: 12g
Sodium: 316mg
Cholesterol: 199 mg
Diabetic Exchanges: 1 Vegetable, 4 Lean Meat
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Barbecue Chicken Pizza
Ingredients:
1/2 pound boneless skinless chicken breasts, cut into thin strips
1 medium green pepper, cut into strips
1/4 cup thin red onion slices
1 prepared pizza crust (12 inch)
1/3 cup barbecue sauce
2 cups fat free shredded Mozzarella cheese

Directions:
Spray large skillet with no stick cooking spray. Add chicken, green pepper and onion; cook on medium-high heat four to five minutes or until chicken is cooked through, stirring occasionally.
Place crust on cookie sheet; spread with barbecue sauce. Top with chicken mixture; sprinkle with cheese.
Bake at 400-degrees for 15 to 18 minutes or until cheese is melted and crust is golden brown.
Nutrional Bonus:
Treat your family to an interesting twist on traditional pizza. The peppers provide an excellent source of vitamin C and the cheese are rich in calcium.
Extra: Sprinkle baked pizza with chopped cilantro just before serving.
Recipe makes four servings.
Nutritional information per serving:
Calories: 490
Fat: 8g
Saturated fat 2.5g
Cholesterol: 40mg
Carbohydrates: 70g
Sodium: 1680mg
Exchange: 4 Starch,1 Carbohydrate,3 Meat (VL)
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Fruit Pizza
Ingredients:
Sugar cookie dough crust – pre-baked and cooled
8 ounce package fat free cream cheese, softened
1/2 cup confectioners sugar
3 cups mixed fruit: Kiwi slices, strawberry slices, orange slices, pineapple slices, peach slices, blueberries, raspberries

Directions:
Combine cream cheese and confectioners sugar until well blended. Spread on cookie dough crust. Top with your favorite fruit. Slice into wedges and serve.
Yield: 12 servings
Nutritional information per serving:
Calories: 189
Cholesterol: 5gm
Fat: 3g
Exchange: 1 slice = 1/2 fruit serving
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Fruit Salad
Ingredients:
1 can mandarin oranges, well drained
1 pint strawberries, sliced & well drained
1/2 cup red grapes, washed & dried
1/2 cup green grapes, washed & dried
1 cup miniature marshmallows
12 ounce container fat free cool whip

Directions:
Combine all ingredients in a bowl. Toss to coat evenly.
Yield: 8 servings
Nutritional information per serving:
Calories: 109
Fat: 0
Cholesterol: 0mg
Sodium: 20mg
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Cheesy Enchiladas
Ingredients:
1 package (8 ounce) fat free cream cheese, softened
1 package (8 ounce) fat free shredded Cheddar cheese, divided
1/4 cup sliced green onions
6 flour tortillas (6 inch)
1 cup thick 'n chunky salsa

Directions:
Beat cream cheese with electric mixer on medium speed until smooth. Add 1 cup of the cheddar cheese and onions; mix until blended.
Spread 1/4 cup cheese mixture down center of each tortilla; roll up. Place, seam-side down, in 11 x 7-inch baking dish. Pour salsa over tortillas. Sprinkle with remaining cheddar cheese; cover.
Bake at 350-degrees for 20 to 25 minutes or until thoroughly heated.
Use Your Microwave: Assemble enchiladas as directed; place, seam-side down, in 11 x 7-inch microwavable dish. Pour salsa over enchiladas; sprinkle with remaining cheddar cheese. Microwave on high 12 to 14 minutes or until thoroughly heated, turning dish after six minutes.
Nutrional Bonus:
A serving of this low fat Mexican entree provides half of your daily calcium needs. Just roll up and enjoy.
Recipe makes six servings.
Nutritional information per serving:
Calories: 210
Total Fat: 3g
Saturated Fat: 1g
Cholesterol: 10mg
Sodium: 1030mb
Carbohydrate: 24g
Fiber: 2g
Protein: 21g
Exchange: 1 Starch, 1/2 Carbohydrate, 3 Meat (VL)
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Garden Vegetable Wrap
Ingredients:
4 flour tortillas
1/4 cup fat free cream cheese
2 tablespoons pesto sauce
1 cucumber, sliced thin lengthwise
2 tomatoes, seeded and sliced thin
1 bell pepper, seeded and cut into julienne strips
1 cup shredded low-fat cheddar or mozzarella cheese

Directions:
Combine cream cheese and pesto, mixing well; spread about 2 tablespoons evenly on each tortilla. Arrange cucumber slices, tomato and pepper strips evenly on each tortilla. Top with 4 tablespoons cheese on each. Roll up and enjoy.
Yield: four servings
Nutritional information per wrap:
Calories: 248
Fat: 3g
Cholesterol: 10mg
Exchange: 2 starch, 1-1/2 protein, 1-1/2 vegetables, 1/2 fat
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Pesto Popcorn Seasoning Mix
Ingredients:
3 tablespoons butter-flavored sprinkles
2 tablespoons grated Parmesan cheese
1 teaspoon dried basil, crushed
1/2 teaspoon dried parsley flakes, crushed
1/8 - 1/4 teaspoons garlic powder

Directions:
In a small bowl combine butter-flavored sprinkles, Parmesan cheese, basil, parsley flakes, and garlic powder. Transfer mixture to 4-ounce bottle. Cover and store mix in the refrigerator for up to one month. Makes enough to season 10 cups popped popcorn (20 servings).
To Present This As a Gift: You will need a bag of popcorn, fabric pen, seasoning mix, small clear glass jar with stopper, raffia, two ears of popcorn, scissors, decorative paper, and paper punch.
Wrap the bag of popcorn in a napkin. Place the seasoning mix in a small clear jar with a stopper or lid. Tie raffia around the bottle neck. Tie ears of popcorn to the bag with raffia.
For the tag, cut a rectangle from the paper. Fold in half. Punch a hole in one corner. Thread a piece of raffia through the hole.
Also Try This: For a full night of fun, tuck video rental gift certificates into the raffia bow with the corn.
Nutritional information per serving:
(Nutrition facts include popcorn).
Calories 21
Fat 0g (Saturated 0g)
Cholesterol 0mg
Sodium 41mg
Carbohydrate 4g
Fiber 1g
Protein 1g
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Quick Turkey Sandwich
Ingredients:
1 tablespoon plain fat-free yogurt
2 teaspoons horseradish mustard
2 slices multigrain bread, toasted
1 small lettuce leaves
2 - 3 ounces sliced cooked fat-free turkey breast
2 slices tomato
1 thin slice sweet yellow pepper
6 fresh snow pea pods

Directions:
Stir together the yogurt and mustard. Spread onto the 2 bread slices. Top with lettuce, turkey, tomato, sweet pepper, and pea pods.
Recipe makes one serving.
Nutritional information per serving:
Calories: 222
Protein, 18g
Fat 3g
Saturated Fat: 1g
Carbohydrate: 33g
Sodium: 841mg
Cholesterol: 21mg
Fiber: 5g
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Angel Hair with Asparagus and Tomatoes
This recipe showcases fresh ingredients, asparagus, tomatoes, refrigerated pasta, and basil, and takes just 20 minutes to prepare.
Ingredients:
16 stalks fresh asparagus
1 tablespoon olive oil
4 cloves garlic, minced
6 medium plum (Roma) tomatoes, seeded and chopped (2-1/4 cups)
1/4 cup dry white wine
1/4 teaspoon salt
1 tablespoon butter (no substitutes)
1 9-ounce package refrigerated angel hair pasta
1/4 cup shredded fresh basil

Directions:
Trim asparagus and rinse in cold water. Remove the tips; set aside. Bias-slice remaining asparagus stalks into 1- to 1-1/2-inch pieces; set aside.
Heat oil in a large skillet over medium heat. Add the garlic and 1/4 teaspoon pepper; cook and stir one minute. Add tomatoes; cook and stir about two minutes more.
Add asparagus pieces, wine, and salt to mixture. Cook, uncovered, for three minutes. Add asparagus tips; cook, uncovered, for one minute more. Add butter; stir until melted.
Meanwhile, cook pasta according to package directions. Drain pasta. Return to pan and toss with asparagus mixture and basil.
Recipe makes three servings.
Nutritional information per serving:
Calories: 484
Fat: 11g
Saturated fat: 3g
Choleserol: 10mg
Sodium: 238mg
Carbohydrate: 81g
Fiber: 4g
Protein: 15g
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Cherry Trifle Cake
Ingredients:
One, 9-1/2-inch tart-shaped sponge cake or 8 individual sponge cakes or shortcakes
1/2 cup cherry or orange juice*
2 ounces frozen whipped dessert topping, thawed (1/2 of a 4-ounce container)
2/3 cup cherry-vanilla or desired flavor yogurt (6-ounce carton)
2 cups fresh light or dark sweet cherries, such as Rainer or Bing

Directions:
Place cake(s) on a serving platter; sprinkle with juice. Set aside.
In a small mixing bowl stir together whipped topping and yogurt; spread onto cake(s). Cover and chill for up to two hours.
Before serving, remove stems from cherries; halve and remove pits. Arrange cherries, cut side down, on top of the yogurt mixture.
Make-Ahead Tip: Spread yogurt mixture over cake. Cover and chill for up to 2 hours. Add cherries before serving.
*Note: If you wish to put some sherry in a cherry dessert, substitute 2 to 4 tablespoons of cream sherry for an equal amount of the fruit juice.
Recipe makes eight servings. Nutritional information per serving:
Calories: 146
Fat: 3g
Saturated Fat: 2g
Cholesterol: 27g
Sodium: 76mg
Carbohydrate: 28g
Fiber: 1g
Protein: 3g
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