Low-Fat Recipes

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Homeade Egg Substitute

6 egg whites
1/4 c. instant nonfat dry milk powder
2 tbsp. water
1 1/2 tsp. vegetable oil
1/4 tsp. turmeric

Combine all ingredients in container of blender or food processor. Process 30 seconds. Refrigerate up to 1 week or freeze in an airtight container up to 1 month. Yield: 3/4 cup (90 calories per 1/4 cup). 10.6 grams protein, 2.4 grams fat, 6 grams carbohydrate, 2 milligrams cholesterol, 162 milligrams sodium and 130 milligrams calcium.

Chicken Meal in Foil

2 (6 oz.) skinned chicken breast halves
1/4 c. sliced onion
1/2 tomato, sliced
1 med. baking potato, sliced
1 sm. carrot, sliced
1/4 tsp. pepper
1/8 tsp. dried whole tarragon
1 tsp. lemon juice

Cut two pieces of heavy-duty aluminum foil; place a chicken breast in center of each. Top with onion and remaining ingredients. Wrap well. Place on baking sheet. Bake at 350°F for 1 hour. Yield: 2 servings. (220 calories, 30 grams protein, 2 grams fat, 22 grams carbohydrates, 66 milligrams cholesterol, 111 milligrams sodium and 72 milligrams calcium.)

Oat Stuffed Manicotti

--SHELLS:--

1 c. flour
Pinch of salt
4 eggs
1/2 c. water
1/2 c. milk

Place eggs, water, milk and salt in blender. Add flour. Blend well. Refrigerate for an hour or overnight. Fry chilled batter in crepe pans, keeping crepes thin.

--FILLING:--

1/4 c. vegetable or olive oil
2 onions, finely chopped
1/2 lb. tofu in sm. cubes
1 c. chopped fresh mushrooms
1 1/2 c. steel-cut oats
1 3/4-2 1/4 c. water

Saute onions and mushrooms and tofu until onions begin to brown. Add oats and water. Cook stirring frequently for 20 minutes.

--SAUCE:--

2/3 c. flour
2 c. milk (soy milk or Rice Dream)
2 tbsp. light soy sauce
2 c. water
1/2 tsp. sea salt
4 tbsp. olive oil
2 tsp. dried crushed sage
1/2 tsp. thyme
1/2 tsp. marjoram
Pinch black pepper

Heat oil, add flour, stir often for 2 minutes. Remove from heat, allow to cool for several minutes. In separate bowl combine remaining ingredients. Whisk together with flour-oil. Bring to boil, simmer 10-15 minutes. Wrap stuffing in shells and place in oiled baking pan that has a thin coating of sauce. Cover with foil and bake at 375°F for 45-50 minutes. Serve with a scoop of sauce.

Flounder Florentine

20 oz. pkg. chopped spinach, thawed
4 flounder fillets (4 oz. each)
2 tbsp. minced fresh onion (or 2 tsp. instant)
8 tbsp. skim milk
Ground nutmeg
4 (1/2 oz.) slices extra sharp Cheddar cheese
2 tbsp. lemon juice
Seasoned salt, pepper, paprika to taste

Spray bottom of 8 inch baking dish with cooking spray. Mix spinach with onion, and spread over bottom of baking dish. Pour milk over spinach. Sprinkle with nutmeg. Break cheese slices into pieces and arrange over spinach. Place fish fillets over cheese in a single layer. Sprinkle with lemon juice, salt, pepper, paprika. Cover dish tightly with foil. Bake 20 minutes in preheated 400°F oven until fish flakes easily. Serves 4 at 195 calories each.

Viking Turkey Burgers

1 lb. ground turkey
1 1/2 tbsp. horseradish
1 1/2 tsp. paprika
1 1/2 tsp. Dijon-style mustard
1/4 tsp. pepper
1/2 tsp. salt
4 burger buns, toasted

In a large bowl, combine turkey, horseradish, paprika, mustard, pepper and salt. Shape meat mixture into 4 patties, each 1/2 inch thick. On lightly greased broiling pan, about 6 inches from heat, broil burgers 3 to 4 minutes per side, or until no longer pink in center. Serve burgers on buns. About 303 calories per serving.



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