Fat Free 7-Layer Mexican Dip
Ingredients:
1 package (8 ounces) fat free cream cheese, softened
1 tablespoon taco seasoning mix
1 cup thick 'n chunky salsa
1 cup canned black beans, drained, rinsed
1 cup shredded lettuce
1 cup fat free shredded cheddar cheese
1/2 cup chopped green onions
2 tablespoons sliced pitted ripe olives
If desired: Garnish with chopped fresh cilantro
Directions:
Mix cream cheese with electric mixer on medium speed until creamy. Add seasoning mix; beat until well blended. Spread onto bottom of 9-inch pie plate or quiche dish.
Layer remaining ingredients over cream cheese mixture; cover. Refrigerate several hours or until chilled. Serve with low fat tortilla chips.
Recipe makes 38, two-tablespoon servings.
Nutrional Bonus:
This Mexican fat free, cholesterol free dip is sure to please family or guests.
Nutritional information per serving:
Calories: 20
Total fat: 0g
Saturated fat: 0g
Cholesterol: 0mg
Sodium: 150mg
Carbohydrate: 2g
Dietary fiber: 1g
Protein: 2g
Diet Exchange: Free
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Fat Free Margarita Granita
A traditional icy treat from Italy with the citrusy flavors of a favorite Mexican cocktail (without the alcohol).
Ingredients:
2 cups margarita drink mix
1/2 cup sugar
Finely grated peel of one lime (about 2 teaspoons)
1/2 honeydew melon, for garnish
Directions:
In a medium saucepan, combine drink mix, sugar, lime peel and 1-1/2 cups water. Cook over medium-high heat, stirring constantly, until sugar is dissolved and mixture just begins to boil, about ten minutes. Remove from heat; let cool to room temperature.
Pour mixture into a large baking pan (use a metal pan for faster freezing); transfer to level shelf in freezer. Freeze one hour. Stir mixture with a fork. Freeze until very firm, at least two hours, stirring every 30 minutes.
For garnish, peel melon and cut into 1/2-inch slices. Cut flesh into leaf shapes of various sizes. Use a knife to score a leaf pattern on each leaf.
To serve, stir granita with a fork to break up any large chunks of ice. Scoop into serving glasses; garnish with melon leaves.
Tip
* Before you begin this recipe, be sure you have room in your freezer for the baking pan. You can use a smaller, deeper pan, but the granita will take longer to freeze and its texture will be less fluffy.
* For a quick and easy flavor switch, use strawberry margarita mix.
Recipe makes four servings.
Nutritional information per serving:
Calories: 284
Protein: 1g
Fat: 0
Carbohydrate: 69
Sodium: 56mg
Cholesterol: 0mg
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Summer Berries with Yogurt-Citrus Sauce
Ingredients:
The Fruit
Raspberries, blackberries, blueberries, strawberries, green grapes
The sauce
1 cup plain fat free yogurt
1/4 cup honey
2 teaspoons lemon juice, fresh squeezed
2 teaspoons lime juice, fresh squeezed
1/2 teaspoon grated lemon peel
1/2 teaspoon grated lime peel
Butter cookie or shards of waffle cone, for garnish
Directions:
Divide the fruit among four goblets or parfait glasses.
In a small bowl stir together the yogurt, honey, and citrus juices and
peel. Spoon sauce over each and garnish with cookie.
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Eleven Minute Strawberry Jam
Ingredients:
3 cups strawberries
3 cups sugar
Directions:
Put the strawberries in a pan. Add 1-cup of sugar. Bring to a boil
and boil for four minutes. Add the second cup of sugar and boil again for four
minutes.
Then add the third cup of sugar and boil for three minutes. Remove from
stove, cool, stir occasionally. Pour in jars and seal.
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Banana Mousse
Ingredients:
2 tablespoons non-fat milk
4 teaspoons sugar
1 teaspoon vanilla
One medium banana, cut in quarters
1 cup plain non-fat yogurt
Eight, 1/4-inch banana slices
Directions:
Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.
Pour mixture into a small bowl; fold in yogurt. Chill. Spoon into four dessert dishes; garnish each with two banana slices just before serving.
Recipe makes four 1/2-cup servings.
Nutritional information per serving:
Calories: 94
Total fat: 0g
Cholesterol: <1mg
Sodium: 47mg
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Honeyed Pineapple
Ingredients:
1 pineapple
1/4 cup honey
Directions:
Peel the pineapple, cut into four wedges, and slice off and discard the
core from each piece. Cut each section into narrower wedges or triangles.
The pineapple triangles can be threaded onto skewers.
Put the pineapple in a glass or stainless steel bowl. Coat it with the
honey. Let it rest for at least 15 minutes or up to several hours.
Preheat the broiler. Line a baking pan with parchment paper or foil
coated with nonstick spray. (This greatly eases cleanup -- broiled honey can really stick to a pan.)
Place the pineapple on the baking pan, then put it under the broiler.
Cook for about five minutes, until the edges turn light brown. Turn thick
pieces once during cooking, using long-handled metal tongs.
Recipe makes eight servings.
Nutritional information per serving:
Calories: 61
Fat: trace
Protein: 16g
Carbohydrate: 16g
Fiber: 1g
Cholesterol: 0mg
Sodium: 1mg
Exchanges: 1/2 Fruit, 1/2 Other Carbohydrates
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Slow-Cooked Cinnamon Applesauce
Ingredients:
3-1/2 pounds Granny Smith apples -- peeled, cored, and sliced
1/2 cup firmly packed brown sugar
1-1/2 tablespoons fresh lemon juice
1/4 teaspoon ground cinnamon
Directions:
In a 3-1/2-quart electric slow cooker, toss together the apples, brown
sugar, and lemon juice.
Cover and cook on the high heat setting three hours or until the apples are
very tender. Mash up the apples with a potato masher.
Stir in the cinnamon. Serve.
Recipe makes eight servings.
Nutritional information per serving:
Calories: 135
Fat: trace
Protein: 35g
Carbohydrate: 4g
Fiber: 4g
Cholesterol: 0mg
Sodium: 9mg
Exchanges: 1-1/2 Fruit, 1 Other Carbohydrates
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No Fat Banana Bread
Ingredients:
1-1/2 cups all-purpose flour
3/4 cup white sugar
1-1/4 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
2 egg whites
1 cup banana, mashed
1/4 cup applesauce
Directions:
Preheat oven to 350-degrees. Lightly grease an 8 x 4-inch loaf pan.
In a large bowl, stir together flour, sugar, baking powder, baking soda
and cinnamon. Add egg whites, bananas and applesauce; stir just until
combined. Pour batter into prepared pan.
Bake in preheated oven for 50 to 55 minutes, until a toothpick inserted
into center of loaf comes out clean. Turn out onto wire rack and allow
to cool before slicing.
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Nectarine Jam
Ingredients:
5 cups peeled, pitted and chopped nectarines
2 tablespoons lemon juice
1 package powdered fruit pectin
1-1/2 cups honey
Directions:
Mix the nectarines, lemon juice and pectin in a heavy-bottomed, stainless-steel pot.
Stir over high heat and bring to a boil. The nectarines begin to render liquid quickly, which prevents the mixture from burning. Stir in the honey.
Return to a boil and stir slowly for four to six minutes. The mixture will resemble a thick syrup when done. Let cool, then pour into a storage container, cover and refrigerate.
Recipe makes two-pints; serving size is one-tablespoon.
Nutritional information per serving:
Calories: 32
Total Fat: 0g
Saturated Fat: 0g
Protein: 0g
Total Carbohydrate: 9g
Fiber: 0g
Sodium: 2mg
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Black Raspberry Jam
Ingredients:
4 cups black raspberries
2 tablespoons lemon juice
1 package powdered fruit pectin
1-1/2 cups honey
Directions:
Mix the black raspberries, lemon juice and pectin in a heavy-bottomed, stainless-steel pot.
Bring to a boil over high heat. Stir in the honey.
Return to a boil and stir slowly for 10 to 12 minutes. The mixture will resemble a thick syrup when done. Let cool, then pour into a storage container, cover and refrigerate.
Recipe makes two-pints; serving size is one-tablespoon.
Nutritional information per serving:
Calories: 32
Total Fat: 0g
Saturated Fat: 0g
Protein: 0g
Total Carbohydrate: 9g
Fiber: 0g
Sodium: 2mg
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Peachy Spiced Cider
Ingredients:
3 cups peach juice
2 cups apple juice
4 orange slices, 1/4-inch thick, cut in half
1 teaspoon chopped candied ginger
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Directions:
Place peach juice and apple juice in water reservoir of coffee maker.
Arrange orange slices loosely in paper filter in filter basket.
Sprinkle remaining ingredients over oranges.
Brew cider.
Recipe makes eight, 2/3-cup servings.
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Oh So Tasty Fruit Dip
Ingredients:
1 package French vanilla instant fat free pudding mix
1 cup skim milk
1 cup sour cream, fat-free
Directions:
Combine instant pudding mix with milk. Whip until thick. Fold in sour cream. Refrigerate until ready to serve. Serve with your favorite sliced fruits.
Recipe makes 16 servings.
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Rice Pudding
Ingredients:
6 cups water
2 cinnamon sticks
1 cup rice
3 cups fat free milk
2/3 cup sugar
1/2 teaspoon salt
Directions:
Put the water and cinnamon sticks into a medium saucepan. Bring to a boil.
Stir in rice. Cook on low heat for 30 minutes until rice is soft and water has evaporated.
Add skim milk, sugar, and salt. Cook for another 15 minutes until it thickens.
Recipe makes five, 1/2-cup servings.
Nutritional information per serving:
Calories: 372
Total fat: Less than 1g
Saturated fat: Less than 1g
Cholesterol: 3mg
Sodium: 366mg
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Spiced Peach Salad
Ingredients:
1/2 cup sugar
3 tablespoons vinegar
2 cups water
1 tablespoon whole cloves
4 sticks cinnamon
1 package (6 ounces) peach gelatin
1 can (29 ounces) unsweetened peach halves
Directions:
In a medium saucepan, combine sugar, vinegar and water. Tie cloves and cinnamon in a cheesecloth bag; place in the saucepan. Bring to a boil. Reduce heat; simmer, uncovered, for ten minutes. Remove from the heat and discard spice bag. Add gelatin; stir until dissolved.
Drain peaches, reserving syrup; set peaches aside. Add water to syrup to equal two cups. Add to gelatin mixture; stir well. Chill until slightly thickened. Thinly slice peaches; add to gelatin. Pour into a two quart glass bowl; chill until firm.
Note: If desired, 1/2-teaspoon ground cinnamon and 1/4-teaspoon ground cloves may be substituted for the whole spices; combine with the gelatin before adding to the sugar mixture.
Recipe makes ten servings.
Nutritional information per serving:
Calories: 143
Fat: trace
Cholesterol: 0mg
Carbohydrate: 36g
Protein: 2g
Sodium: 50mg
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Chocolate Angel Food Cake
Ingredients:
1 cup cake flour
1/2 cup baking cocoa
2 cups egg whites (14 eggs)
2 teaspoons cream of tartar
2 cups sugar
1 teaspoon vanilla
Directions:
Sift flour and cocoa together three times; set aside. In a large mixing bowl, beat the egg whites until foamy. Sprinkle with cream of tartar and beat until soft peaks form. Gradually add sugar, about two tablespoons at a time, beating until stiff peaks form. Blend in vanilla. Sift about a fourth of the flour mixture over egg white mixture; fold in gently. Repeat, folding in remaining flour mixture by fourths. Pour into an ungreased 10-inch tube pan. Bake at 325 degrees for one hour. Turn off the oven, but let cake sit in the oven for five minutes. Remove from the oven and immediately invert pan; cool. Loosen sides of cake from pan and remove.
Recipe makes 12 servings.
Nutritional information per serving:
Calories: 190
Total Fat: trace
Cholesterol: 0
Protein: 5gm
Sodium: 65mg
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Caribbean Salsa
Ingredients:
2 cups chopped seeded watermelon
1 cup chopped fresh pineapple
1 cup chopped onion
1/4 cup chopped fresh cilantro
1/4 cup orange juice
1 tablespoon chopped jalapenő pepper (or to taste) or jerk seasoning
Directions:
In a large bowl combine ingredients; mix well. Refrigerate, covered, at least 1 hour to blend flavors. Stir before serving.
Recipe makes eight servings.
Nutritional information per serving:
Calories: 34
Total Fat: 0
Cholesterol: 0
Protein: 1gm
Sodium: 3mg
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Watermelon Jam
Ingredients:
3 cups granulated sugar
1-1/2 cups finely chopped seeded watermelon (do not puree)
1/4 cup lemon juice
1 package (1.75 ounces) powered fruit pectin
3/4 cup water
Directions:
In large bowl, stir together sugar, watermelon and lemon juice. Set aside for ten minutes, stirring occasionally. In small saucepan, blend fruit pectin and water. Bring mixture to boil over high heat; boil, stirring, for one minute. Stir pectin mixture into watermelon mixture. Stir constantly until sugar is dissolved, about three minutes. Quickly pour into jars and cover. Let stand at room temperature 24 hours to set. Store jam in refrigerator for up to three weeks.
Makes about 4 cups.
Nutritional information per 1 tablespoon serving:
Calories: 38
Total Fat: 0
Carbohydrate: 10
Sodium: 0.4mg
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See also: Fat Free Cake Recipes!
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