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Low Fat Recipes - Page Three
Crispy Strawberry Napoleons
Ingredients:
1/4 cup sugar
1 teaspoon ground cinnamon
3 sheets (about 12 x 16 1/2-inches) frozen phyllo dough, thawed
Butter-flavor vegetable oil spray
1 pint fresh strawberries, hulled and sliced (about 2 cups)
2 tablespoons confectioners' sugar
2 cups frozen fat-free or light whipped topping, thawed (about 5 ounces)
Sifted confectioners' sugar (optional)
Directions:
Preheat oven to 375-degrees.
In a small bowl, stir together sugar and cinnamon.
Cover phyllo with a damp dish towel or damp paper towels. Working quickly, lay one sheet of phyllo on a large sheet of cooking parchment; spray phyllo lightly but evenly with vegetable oil spray. Sprinkle with 1 tablespoon sugar mixture. Spray both sides of another sheet of phyllo, then stack it directly over first sheet; sprinkle with 1 tablespoon sugar mixture. Repeat with remaining phyllo; sprinkle with 1 tablespoon remaining sugar mixture. Using kitchen scissors, cut parchment and phyllo stack in half, forming two 12 x 8-1/4-inch stacks.
Transfer phyllo stacks, still on cooking parchment, to two baking sheets. Bake for 10 to 12 minutes, or until phyllo is golden brown and crisp. Let cool completely on cooling racks. Cut each phyllo stack into nine stacks, 4 x 2-3/4 inches each. (To get this size, cut each into thirds crosswise and lengthwise. You'll have 18 stacks.)
Meanwhile, in a medium bowl, combine strawberries and confectioners' sugar.
To assemble, for each serving, arrange one phyllo rectangle on a serving plate and top with 1/4 cup whipped topping and 1/4-cup berries; repeat, then top with a third phyllo rectangle. Dust with confectioners' sugar.
Recipe makes six servings, one napolean per serving.
Nutritional information per serving:
Calories: 128
Protein: 1g
Carbohydrates: 28g
Total fat: 1g
Saturated: 0g
Polyunsaturated: 0g
Monounsaturated: 0g
Cholesterol: 0mg
Fiber: 2g
Sodium: 60mg
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Baked Ham and Potato's
Ingredients:
2 pounds red potatoes, peeled and cubed
1 cup chopped onion
1/2 cup chopped green pepper
1/2 cup chopped sweet red pepper
1 tablespoon olive oil
1/3 cup all-purpose flour
1/4 teaspoon pepper
2 cans (12 ounces each) fat-free evaporated milk
1 cup plus two tablespoons shredded, reduced-fat cheddar cheese, divided
2 tablespoons Dijon mustard
1-1/2 pounds fully cooked very lean ham, cut into strips
1 package (16 ounces) frozen sliced carrots, cooked and drained
1/4 cup minced parsley
Directions:
Cook potatoes in water until tender; drain. In a large nonstick skillet, saute' onion and peppers in oil until tender. Stir in flour and pepper until blended. Gradually add milk. Bring to a boil; cook and stir for two minutes. Reduce heat; stir in one cup cheese and mustard until cheese is melted. Fold in potatoes, ham, carrots and parsley. Transfer to a three quart baking dish coated with non-stick cooking spray. Cover and bake at 400-degrees for 20 minutes. Uncover; bake ten minutes longer. Sprinkle with remaining cheese.
Yield: 10 servings
Nutritional information per 1-1/4 cup serving:
Calories: 316
Fat: 6g
Cholesterol: 26g
Sodium: 1,046mg
Carbohydrate: 38g
Fiber: 4g
Protein: 27g
Diabetic Exchanges: 2-1/2 lean meat, 2 starch, 1/2 fat
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Chive Garlic Bread
Ingredients:
1/4 cup reduced-fat margarine or Smart Balance, softened
1/4 cup fat-free Parmesan cheese
2 tablespoons chives
1 garlic clove, minced
1 loaf French bread, cut into 1-inch slices
Directions:
In a bowl, combine the margarine, Parmesan cheese, chives and garlic. Spread on one side of each slice of bread. Wrap in a large piece of heavy-duty foil. Seal the edges. Place on a baking sheet. Bake at 350-degrees for 25 - 30 minutes or until heated through.
Yield: 12 servings
Nutritional information per serving:
Calories 115
Fat: 2.5g
Cholesterol: 0mg
Carbohydrate: 6g
Protein: 1g
Sodium: 223mg
Diabetic Exchange: 1 starch
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Cranberry Apple Bread
Ingredients:
1-1/2 cups all-purpose flour
1-1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
2 cups peeled, chopped baking apples
3/4 cup sugar
2 tablespoons margarine, melted
1/4 cup egg substitute
1 cup fresh cranberries
1/2 cup walnuts, chopped (optional)
Directions:
Mix flour, baking powder, cinnamon and baking soda; set aside. Mix apples, sugar and margarine in bowl. Stir in egg substitute. Add flour mixture; stir just until moistened. Batter will be thick. Stir in cranberries and walnuts, if using. Spread batter into greased 8-1/2 x 4-1/2 x 2-1/2-inch loaf pan. Bake at 350-degrees for one hour or until done. Let stand in pan ten minutes. Remove from pan to cooling rack.
Yield: 12 servings.
Nutritional information per serving:
Calories 171
Total Fat: 5g
Cholesterol: 0
Fiber: 1g
Sodium: 80mg
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Ultimate Low Fat Pancakes
Ingredients:
2 cups Reduced Fat Bisquick baking mix
1-1/4 cup milk
2 egg whites or egg substitute equivalent to one egg
2 tablespoons sugar
1 teaspoon vanilla
Directions:
Stir ingredients until blended. Pour by scant 1/4-cupfuls onto hot griddle.
Cook until edges are dry. Turn; cook until golden.
Yield: 12 pancakes
Favorite Stir Ins:
1 cup blueberries
1 cup mashed bananas
1/2 cup mini chocolate chips
1/2 teaspoon ground cinnamon and 1/4 teaspoon ground nutmeg
1 cup chopped peaches and 1/4 teaspoon cinnamon
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Lemon Bars
Ingredients:
1-1/4 cup flour, divided
1 cup sugar
1/3 cup margarine, soft
1/2 cup egg substitute
2 teaspoons lemon peel
1/4 cup lemon juice
Directions:
In medium bowl, combine 1-cup flour and 1/4-cup sugar. Cut in margarine until mixture is crumbly. Press into bottom of a 9-inch square pan. Bake at 350-degrees for 15 minutes.
In small bowl, combine egg- substitute, lemon peel, lemon juice, remaining flour and sugar. Pour over prepared crust. Bake for 15 minutes or until set. Cool. Sprinkle with powdered sugar before serving, if desired.
Yield: 32 bars
Nutritional information per bar:
Calories: 60
Fat: 2g
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Vegetable Scrambled Eggs
Ingredients:
Egg substitute equivalent to 4 eggs
1/4 cup skim milk
1/2 cup chopped green pepper
1/4 cup sliced green onions
1/2 teaspoon salt
1/8 teaspoon pepper
1 tablespoon margarine or Smart Balance
1 small tomato, chopped and seeded
Directions:
In small bowl, beat eggs and milk. Add green pepper, onions, salt and pepper. In skillet melt margarine or Smart Balance; add egg mixture. Cook and stir over medium heat until eggs are nearly set. Add the tomato; cook and stir until heated through and eggs are completely set.
Yield: 2 servings
Serve with ideas:
English muffins
Toast and jam
Hash Browns
Fresh fruit
Cinnamon applesauce
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Chocolate Bread
Ingredients:
1-1/2 cups flour
1-1/3 cups sugar
1/3 cup unsweetened cocoa powder (baking cocoa)
1 teaspoon baking soda
1/4 teaspoon baking powder
1/3 cup margarine, room temperature
4 egg whites or egg substitute equivalent to 2 eggs
1/2 cup applesauce
1/3 cup water
1/3 cup chocolate chips
Directions:
Preheat oven to 350-degrees. (If using dark, non stick pan, turn oven to 325-degrees.) Spray 9 x 5-inch loaf pan with non stick cooking spray. In bowl, combine dry ingrediants. Blend in margarine and eggs, then applesauce and water. Mix with electric mixer for three minutes. Stir in chocolate chips. Pour into prepared pan and bake in preheated oven 60 to 70 minutes or until done. Remove from oven and cool five minutes in pan. Remove from pan and cool completely on wire rack.
Yield: 1 loaf
Nutritional information per serving (1/2-inch slice):
Calories: 160
Fat: 4.5g
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Corn Muffins
Ingredients:
1-1/3 cups all purpose flour
1-1/3 cups cornmeal
1/3 cup instant nonfat dry milk powder
1/4 cup sugar
4 teaspoons baking powder
1/4 teaspoon salt
1 can (8-1/2 ounces) cream style corn
3/4 cup water
Egg substitute equal to 2 eggs or 4 egg whites
1/2 cup unsweetened applesauce
Directions:
In a bowl, combine the first six ingrediants. In another bowl, combine corn, water, egg substitute or egg whites and applesauce; mix well. Stir into dry ingrediants just until moistened. Fill muffin cups coated with non stick cooking spray, two thirds full. Bake at 350-degrees for 17 to 20 minutes or until muffins test done. Cool for five minutes before removing from pans to wire racks.
Yield: 1-1/2 dozen.
Nutritional information per serving:
Calories 105
Fat: 1g
Cholesterol: trace
Carbohydrate: 22g
Protein: 3g
Sodium: 199mg
Diabetic Exchange: 1-1/2 starch
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Pumpkin Orange Cake Roll
Ingredients:
1 package (16 ounces) angel food cake mix
2-1/2 teaspoons grated orange peel, divided
1/4 cup powdered sugar
1-1/4 cups solid pack pumpkin
1/2 cup granulated sugar
1 teaspoon cinnamon
1 teaspoon vanilla extract
Powdered sugar
Directions:
For cake roll:Prepare cake mix according to package directions, adding 1-1/2 teaspoons orange peel at end of mixing time. Spread batter evenly into foil lined 15 x 10 inch jelly roll pan. Foil should extend 1-inch above edge of pan. Bake at oven temperature suggested in package directions for 30 minutes or until top of cake springs back when touched. While cake is baking, sprinkle towel with powdered sugar. Immediately turn cake out onto towel. Carefully peel off foil. Roll up cake and towel together, starting with a narrow end. Cool on wire rack.
For Filling: Combine pumpkin, granulated sugar, cinnamon, vanilla and remaining orange peel in medium bowl. Carefully unroll cake and spread with filling. Reroll cake. Sprinkle with powdered sugar.
Yield: 10 servings.
Nutritional information per serving:
Calories: 250
Total Fat: 0.5g
Cholesterol: 0mg
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Chicken Bean Casserole
Ingredients:
6 tablespoons Smart Balance or margarine
6 tablespoons all purpose flour
1-1/2 cups fat free chicken broth
1/2 cup skim milk
1 to 2 teaspoons soy sauce (opptional)
1/2 teaspoon salt
Dash Pepper
2/3 cup fat free or low fat shredded Parmesan cheese, divided
8 cups fresh cut green or wax beans, cooked and drained
2 cups cubed cooked chicken breast
Directions:
In a saucepan, melt Smart Balance or margarine. Stir in flour until smooth. Gradually add broth, milk, soy sauce if using, salt and pepper. Bring to a boil; cook and stir for two minutes or until thickened. Remove from the heat. Stir in 1/3-cup parmesan cheese until melted. Add beans and chicken; toss to coat. Transfer to a greased 2-quart baking dish; sprinkle with the remaining parmesan cheese. Bake, uncovered, at 375-degrees for 15 to 18 minutes or until golden brown.
Yield: Six to eight servings.
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Roasted Red Pepper Lasagna
Ingredients:
4 medium sweet red peppers
9 lasagna noodles
4 cloves garlic, minced
1 tablespoon olive oil
1 can (28 ounces) crushed tomatoes
2 tablespoons minced fresh parsley
1 teaspoon sugar
1 teaspoon dried basil
1/2 teaspoon pepper
1/4 cup margarine
1/3 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
2-1/2 cups fat free milk
1 cup shredded fat free Parmesan cheese
Directions:
Cut each pepper into quarters; remove seeds. Place peppers, cut side down, on a foil-lined baking sheet. Broil 4 inches from the heat for 20 to 25 minutes or until skin is blistered and blackened. Immediately place peppers in a bowl; cover and let stand for 15 to 20 minutes. Peel off and discard skin. Cut peppers into 1/4 inch strips.
Cook lasagna noodles according to package directions; drain. In a saucepan, cook red peppers and garlic in oil for one minute; add the tomatoes, parsley, sugar, basil and pepper. Simmer, uncovered, for 20 minutes.
In a saucepan, melt margarine. Stir in flour, salt and nutmeg until smooth. Gradually add milk. Bring to a boil; cook and stir for two minutes or until thickened. Spread 1 cup pepper sauce in a 13 x 9 x 2-inch baking pan coated with nonstick cooking spray. Top with three noodles, 1-1/2 cups pepper sauce, 1 cup white sauce and 1/3-cup Parmesan cheese. Repeat layers. Top with remaining noodles, white sauce and pepper sauce.
Bake, uncovered, at 350 degrees for 30 to 35 minutes or until bubbly. Sprinkle with remaining cheese. Let stand for 15 minutes before cutting.
Yield: 9 peices.
Nutritional information per serving:
Calories 229
Fat: 3g
Cholesterol: 19mg
Sodium: 386mg
Carbohydrate: 31g
Fiber: 3g
Protein: 9g
Diabetic Exchanges: 2 vegetable, 1 starch, 1 very lean meat
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Turkey Tomato Soup
Ingredients:
4 pounds tomatoes, seeded and chopped (about 8 large)
3 medium green peppers, chopped
2 cans (14-1/2 ounces) reduced sodium chicken broth
1/4 cup sugar
1 can vegetable broth (14-1/2 ounces)
1-1/2 cups water
1-1/2 teaspoons beef bouillon granules
2 garlic cloves, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon pepper
3 cups cubed cooked turkey (preferrably white meat)
3 cups cooked elbow macroni
Minced fresh basil (opptional)
Directions:
In a large saucepan or Dutch oven, combine the first ten ingredients. Bring to a boil. Reduce heat; cover and simmer for two hours. Stir in turkey and macaroni; heat through. Garnish with fresh basil if desired.
Yield: 12 servings (3 quarts).
Nutritional information per (1-cup) serving:
Calories 150
Fat: 3g
Cholesterol: 23mg
Carbohydrate: 17gm
Fiber: 2g
Protein: 14g
Sodium: 221mg
Diabetic Exchange 1-1/2 starch, 1 lean meat, 1/2 vegetable
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Cranberry-Oat Bread
Ingredients:
2-1/2 cups all purpose flour
3/4 cup rolled oats (regular or quick cooking)
1/2 cup sugar
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
2 cups lowfat buttermilk
2 egg whites
1 teaspoon vanilla
1 cup fresh or frozen cranberries, thawed
Non stick cooking spray
Directions:
Preheat oven to 350-degrees. In a large bowl, combine flour, oats, sugar, baking powder, baking soda, and salt. Mix well with a fork, make a well in the center and set aside.
Whisk together buttermilk, egg whites and vanilla. Fold mixture into dry ingredients until just blended. Fold in cranberries. Pour batter into an 8 - inch loaf pan that has been coated with non stick cooking spray.
Bake 50 - 55 minutes, until a knife inserted near the center comes out almost clean. Cool in pan, on a wire rack, ten minutes. Remove from pan and cool completely.
Yield: 1 loaf.
Nutritional information per serving:
Calories: 259
Fat: 2g
Protein: 8g
Carbohydrate: 51g
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Applesauce Cake
Ingredients:
Egg substitute equilavent to 3 eggs
2 cups unsweetened applesauce
1/3 cup milk
1/3 cup vegetable oil
4 teaspoons vanilla extract
1 package (18-1/4 ounces) white cake mix
1 package (.8 ounce) sugar-free vanilla cook and serve pudding mix
2 tablespoons brown sugar substitute
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Directions:
In a mixing bowl, beat egg substitute for one minute on medium speed. Add applesauce, milk, oil and vanilla; mix well. Combine remaining ingrediants; gradually add to applesauce mixture. Beat on medium speed for three minutes.
Pour into 13 x 9 x 2 inch baking pan coated with non stick cooking spray. Bake at 350-degrees for 35 - 40 minutes or until a toothpick inserted near the center comes out clean.
Yield: 15 servings.
Nutritional information per serving:
Calories 224
Total Fat: 5g
Cholesterol: trace
Carbohydrates: 32g
Protein: 3g
Sodium: 261mg
Diabetic Exchanges: 2 fat, 2 starch, 1 fruit
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