Low Fat Recipes - Page Two

Sauteed Onion and Tomato Sandwiches
Ingredients:
2 medium onions, sliced
1 teaspoon olive oil
8 slices hearty whole grain bread (toasted, if desired)
1 - 2 tablespoons honey mustard
3 small red and/or yellow tomatoes, thinly sliced
4 fresh lettuce leaves, shredded
1/2 - 1/3 cups small basil leaves
4 ounces spreadable Brie cheese or soft-style cream cheese

Directions:
In a large skillet cook onion slices in hot oil over medium-high heat for five to seven minutes or until tender and just starting to brown. Remove the skillet from heat; cool onions slightly.
To assemble, lightly spread one side of 4 bread slices with honey mustard. Top with onion slices, tomato slices, and lettuce. Sprinkle with basil. Spread one side of each of the 4 remaining bread slices with Brie cheese; place atop sandwiches, spread side down. Makes 4 servings.
Recipe makes four servings.
Nutritional information per serving:
Calories: 287
Fat: 12g
Cholesterol: 28mg
Sodium: 490mg
Carbohydrates: 35g
Fiber: 1g
Protein: 12g
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Hearty Rice Skillet
Take your choice of black, garbanzo, or kidney beans for this rice and vegetable meatless main dish.
Ingredients:
One, 15-ounce can black, garbanzo, or kidney beans, rinsed and drained
One, 14-1/2-ounce can stewed tomatoes, cut up
2 cups loose-pack frozen mixed vegetables
1 cup water
3/4 cup quick-cooking brown rice, uncooked
1/2 teaspoon dried thyme or dillweed, crushed
4 - 5 dashes bottled hot pepper sauce (optional)
1 10-3/4-ounce can condensed tomato soup
1/3 cup slivered almonds, toasted
1/2 cup shredded mozzarella or cheddar cheese (2 ounces)

Directions:
In a large skillet stir together beans, undrained tomatoes, vegetables, water, uncooked rice, thyme or dillweed, and, if desired, hot pepper sauce. Bring to a boil; reduce heat. Cover and simmer for 12 to 14 minutes or until rice is tender. Stir in soup; heat through.
Before serving, stir in almonds and sprinkle with cheese.
Recipe makes four servings.
Nutritional information per serving:
Calories: 369
Cholesterol: 8mg
Fat: 11g (16-percent)
Saturated Fat: 2g
Sodium: 972mg
Carbohydrate: 57g
Fiber: 1g
Protein: 19g
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Midwest Corn Chowder
Ingredients:
One, 10-ounce package frozen whole kernel corn
1/2 cup cubed, peeled potato (1/2 medium)
1/2 cup chopped onion (1 medium)
1/3 cup water
1 teaspoon instant chicken bouillon granules
1/8 teaspoon white or black pepper
1 1/2 cups fat-free milk
2 tablespoons non-fat dry milk powder
2 tablespoons all-purpose flour
1/4 cup fat-free milk
1 tablespoon cooked bacon pieces

Directions:
In a large saucepan, stir together corn, potato, onion, water, chicken bouillon granules, and pepper. Bring to boiling; reduce heat. Cover and simmer about ten minutes or just until the corn and potatoes are tender, stirring occasionally. Stir in the 1-1/2 cups milk.
In a small bowl, stir together dry milk powder and flour. Gradually stir in the 1/4 cup milk until mixture is smooth. Stir milk-flour mixture into corn mixture in saucepan. Cook and stir until mixture is thickened and bubbly. Cook and stir for one minute more. To serve, ladle into soup bowls. Sprinkle with bacon pieces.
Recipe makes four side-dish servings.
Nutrition information per serving:
Calories: 158
Fat: 1g
Cholesterol: 4mg
Sodium: 373mb
Carbohydrate: 31g
Fiber: 2g
Protein: 8g
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Chicken 'n' Dumpling Soup
Ingredients:
12 ounces boneless chicken strips for stir-frying
1 tablespoon olive oil or cooking oil
2 tablespoons all-purpose flour
1/4 teaspoon dried marjoram, crushed
1 14-ounce can chicken broth
1 medium onion, cut into wedges
1 cup fresh green beans, trimmed and halved
1 cup purchased julienne or coarsely shredded carrots
2/3 cup reduced-fat packaged biscuit mix
1/3 cup yellow cornmeal
1/4 cup shredded cheddar cheese
1/2 cup milk
1 cup water

Directions:
Season chicken with salt and pepper. In a large saucepan cook and stir chicken in hot oil two minutes or until browned. Sprinkle flour and marjoram over chicken. Stir in broth, vegetables, and water. Bring to boiling; reduce heat. Simmer, covered, five minutes.
In a mixing bowl combine biscuit mix, cornmeal, and cheese. Stir in milk just until mixture is moistened. Drop batter by spoonfuls onto hot liquid, making 8 dumplings. Return to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes until dumplings test done. (Do not lift cover while simmering.)
Recipe makes four servings.
Nutritional information per serving:
Calories: 345
Fat: 11g
Saturated: 3g
Cholesterol: 55mg
Sodium: 716
Carbohydrate: 35g
Fiber: 3g
Protein: 25g
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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 two 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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Espresso Ice Cream Cookie Wrap-Ups
Ingredients:
1 tablespoon plus 1-1/2 teaspoons instant coffee granules
1 tablespoon hot tap water
16 reduced-fat thin chocolate wafer cookies
1 cup nonfat vanilla ice cream or frozen yogurt

Directions:
Tear off eight 8 x 12-inch sheets of aluminum foil.
In a cup, stir together coffee granules and water until granules have completely dissolved.
To assemble, put one cookie on center of each sheet of foil; top each cookie with 2 tablespoons ice cream. Working quickly, use a fork to slightly flatten ice cream. Spoon 1/2 teaspoon coffee mixture over each serving. Lightly press remaining cookies on ice cream, allowing coffee to drip slightly. Fold long sides of foil so they overlap at center; twist ends so packet resembles a piece of wrapped candy. Place in freezer for one hour to one week before serving in wrappers.
Recipe makes eight servings, one sandwich per serving.
Nutritional information per serving:
Calories: 60
Protein: 1g
Carbohydrates: 12g
Total fat: 1g
Saturated: 0g
Polyunsaturated: 0g
Monounsaturated: 0g
Cholesterol: 0mg
Fiber: 0g
Sodium: 59mg
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See also:
Fitness and Freebies: Low Fat Recipes