Low-Fat Recipes

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Low Cal Cottage Cheese Salad

1 container lite Cool Whip
1 lg. box orange Jello
1 (2 lb.) carton low fat cottage cheese
1 can unsweetened crushed pineapple, drained

Sprinkle dry Jello over whipped topping and mix. Add cottage cheese and stir. Add drained pineapple. Let set in refrigerator an hour, if desired, but may be eaten immedaitely.

Meatballs and Rice

1 lb. ground turkey
2 eggs, slightly beaten
1 1/2 tsp. chili powder
1 tsp. salt
1/4 tsp. pepper
1 (16 oz.) can stewed tomatoes
1 lg. onion, sliced thin and separated
1 lg. green pepper, chopped
7 oz. uncooked instant rice

Mix ground turkey, eggs, chili powder, salt and pepper. Shape into 1 1/2 to 2 inch balls. Place in a 2 quart casserole dish. Microwave on high until meatballs are set and lose pink color. Rearrange meatballs after half the cooking time. Stir in remaining ingredients, cover. Microwave on high until mixture is bubbly and onions are tender. Let stand until rice is tender. Makes 7 servings.

Mexican Corn Bread Patty

1 egg
1 tbsp. skim milk
1 tbsp. onion, chopped
Dash of salt
3/4 oz. cornmeal
1 oz. grated cheese
Jalapeno peppers or Picante to taste

Mix in order given. Spray skillet with non stick cooking spray. Cook patty in skillet until set. Makes 1 serving.

Oven Poached Haddock

2 lb. Haddock, cut in 6 serving portions
3 tomatoes, sliced
Juice of 1 lemon
1 tsp. parsley, chopped
Pinch thyme
1 bay leaf
1/2 tsp. sugar
Salt and pepper to taste

Combine all ingredients except tomatoes and fish. Marinate fish in mixture for 3 to 4 hours in refrigerator. Place fish in baking dish and pour marinate over fish. Cover with tomato slices. Salt and pepper lightly and place in preheated oven at 350°F for 40 minutes. 80 calories per serving.

Pumpkin Coffee Cake

1 1/2 c. brown sugar
3/4 c. (1 1/2 sticks) margarine
1 (16 oz.) can or 1 3/4 c. pumpkin
2 tbsp. water
1 tbsp. baking powder
2 tsp. cinnamon
1 1/2 oats
3/4 c. raisins
6 egg whites
2 c. flour
2 tsp. soda

Heat oven to 350°F. Spray Bundt pan with spray. Beat sugar and margarine until fluffy. Mix in pumpkin, egg whites and water. Gradually add combined flour, soda, baking powder, 1 1/4 cups oats, raisins, and cinnamon. Mix well. Pour into Bundt pan and sprinkle with remaining 1/4 cup oats. Bake for 60 to 70 minutes or until wooden pick comes out clean. Cool for 10 minutes. Remove from pan. (Low cholesterol, no sodium.)

Tuna Pineapple Salad

1 (7 oz.) water packed tuna
1/2 c. celery, chopped
1/2 c. peeled cucumber, chopped
Low calorie Italian dressing
1 c. cottage cheese
1 tbsp. lemon juice
4 slices pineapple (in it's own juice)
4 slices tomato

Drain tuna well and break up with fork. Add celery, cucumbers and lemon juice. Toss mix with enough dressing to moisten. Set pineapple on lettuce. Top with tuna. Add cottage cheese and tomato.

Zucchini Fritters

2 c. Zucchini, shredded
2 eggs
1/4 c. onion, finely chopped
1/2 tsp. salt
2 tsp. baking powder
2 tbsp. Parmesan cheese
1 1/2 c. flour

In large mixing bowl, combine zucchini, eggs, onions, salt and cheese. Gradually stir in flour and baking powder until combined. Drop by heaping tablespoons into deep hot fat (365°F) and fry for 1/2 to 2 minutes. Drain on paper towels. Serve warm. Sprinkle with cheese, if desired. Makes 12 fritters.

Chicken Italiano

3 whole chicken breasts, halved and skinned
2 (6 oz.) cans tomato sauce
2 med. carrots, sliced thin
1/4 c. diced onions
1/2 c. green peppers, diced
2 tbsp. lemon juice
1 clove garlic, crushed
1/2 tsp. basil
1/4 tsp. oregano
1/4 tsp. salt
Pepper to taste
4 oz. can mushrooms
1 pkt. Sweet and low

Brown chicken in non stick pan. Add remaining ingredients, except mushrooms and sweet and low. Cover and simmer 30 minutes. Add mushrooms and cook u uncovered 10 to 15 minutes or until tender. Stir in sweet and low. 6 servings. 215 calories each serving.

Baked Chicken

1/2 c. low calorie Italian salad dressing
1/4 c. soy sauce
1/4 c. finely chopped onion
1 tsp. dry mustard
4 to 6 chicken breasts

Remove skin from chicken breasts. Mix Italian dressing, soy sauce, onion and mustard together. Pour mixture over chicken. Cover with foil. Bake 40 to 45 minutes at 400°F. Uncover and cook until brown.

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