Low-Fat Recipes

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Lemon Fish fillets

4 fresh or frozen flounder fillets or other fish fillets with skin removed, about 1 1/2 lb.
Olive Oil, enough to cover skillet bottom
1 to 2 tbsp. frozen lemonade concentrate
1 lg. egg white, beaten
1 c. corn meal

Use large skillet with bottom covered with oil. Add 1 tablespoon lemonade concentrate (1 to 2 according to taste) to beaten egg white. Beat until well mixed. Roll fillet in egg white and lemonade mixture. And then roll in corn meal. Place in hot, oiled skillet and fry until brown. Turn and brown. fry only a few minutes or if you prefer, place fillets in covered baking dish and bake at 350°F for 20 to 25 minutes. Serve with tartar sauce.

Rich Fat - Free Brown Gravy

2 tbsp. cornstarch
2 1/2 tsp. instant beef bouillon granules
1 tsp. Worcestershire sauce
1/4 tsp. pepper
1/4 tsp. gravy browner

In small saucepan combine cornstarch, bouillon granules, Worcestershire sauce, pepper and 2 cups cold water. Bring to boiling over medium heat; boil 1 minute until thickened, stirring constantly. Stir in gravy browner. Makes 2 cups.

265 Calorie Chicken Meal

1 lb. boneless chicken breasts, skinned and cut in strips
1 (2 1/2 oz.) jar sliced mushrooms, drained
1/2 c. Wish Bone lite Italian dressing
1/4 c. chopped onion
2 tbsp. diet margarine
1 med. zucchini, sliced (2 cups)
1 lg. firm tomato, cut into wedges
6 slices Borden's Lite Line pasteurized cheese product, cut into small pieces

In shallow baking dish, place chicken with mushrooms. Cover with Italian dressing. Marinate for 30 minutes. Drain; reserve marinade. In large skillet, cook onion in margarine until tender. Add chicken and mushrooms. Cook, covered over medium heat until chicken is tender. Add zucchini, tomatoes and reserved marinade. Cook and stir until zucchini is tender. Remove from heat. Sprinkle with cheese product. Cover and let stand for 2 minutes or until cheese begins to melt. Makes 4 servings.

Bacon Corn Fritters

1/2 c. whole kernel corn
3 tbsp. flour
1 egg
1 tbsp. imitation bacon bits
1/2 tsp. baking powder
Pepper to taste
2 tsp. vegetable oil

Stir first 6 ingredients. Fry in oil. Add 1 tablespoon diced onion and or 1/2 cup chopped Jalapeno for variation.

Diet Soup

1/2 head cabbage
2 carrots
1 onion
2 stalks celery
2 chicken bouillon cubes
1 pkg. Lipton onion soup
1 qt. tomatoes
1/2 chicken breast, skinned

Cover all vegetables with water and let come to a full boil; add all other ingredients, including tomatoes, and cook slowly for 1 hour.

Banana Pudding

2 sm. pkgs. Jello instant pudding vanilla "sugar free"
3 c. skim milk
8 oz. sour cream substitute
8 oz. "lite" Cool Whip
2-6 Bananas

Mix pudding and milk. Add sour cream and Cool Whip. Mix well. Alternate layers of pudding and bananas.

Cabbage Rolls

1/2 c. uncooked rice
1 1/2 lbs. lean ground beef or ground turkey
1/4 c. chopped onion
1 1/2 tsp. salt
1/2 tsp Accent
Dash of pepper
2 c. canned tomatoes, cut up
10 cabbage leaves
1 tbsp. cornstarch
1 tbsp. cold water

Combine first 8 ingredients and mix well. Steam cabbage leaves 3 minutes or until just limp. Drain. Spoon meat mixture onto leaves; roll each leaf around meat, turning ends under. Place in large saucepan or dutch oven; pour remaining tomatoes over rolls. Cover, simmer 45 minutes. Remove rolls to warm platter. Combine cornstarch and cold water, stir into liquid in saucepan. Cook and stir over medium heat until mixture thickens and boils. Serve with cabbage rolls.

Low-Cal Cheese Cake

1 whole graham cracker crushed
1 pkg. (4 serving size) sugar free lemon Jello
2/3 c. boiling water
1 c. 1% lowfat cottage cheese
2 c.light Cool Whip, thawed
Reduced calorie cherry pie filling,if desired

Spray 9 inch pie plate with Pam. Sprinkle side with half of the graham crackers, save remaining for garnish. Dissolve Jello in boiling water; pour into blender container. Add cottage cheese and creamed cheese; cover. Blend at medium speed scraping side down occasionally, about 2 minutes or until completely smooth. Pour into large bowl. Gently stir in whipped topping. Pour into pie plate. Smooth top and sprinkle on remaining graham crackers. Makes 8 servings. About 85 calories per serving without fruit.

Sweet and Low Brownies

2 c. fine graham cracker crumbs
1/2 c. walnuts, chopped
1 c. skim milk
3 oz. semi sweet chocolate pieces
1 1/2 tsp. sweet and low
1/4 tsp. salt

Preheat oven to 350°F. Mix all ingredients and pour into a greased 8 x 8 x 2 inch pan. Bake for 30 minutes. Cut while warm. Makes 16.

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