Low Fat Recipes

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Smothered Chicken

Ingredients

Nonstick cooking spray
3  tablespoons flour
1/2  cup chopped onion
1  tablespoon chopped fresh garlic
1/2  teaspoon celery seeds
1  tablespoon soul food seasoning (see below)
1  teaspoon freshly ground black pepper
1 1/2  pounds skinless, boneless chicken breasts

Directions

Mix flour with 4 tablespoons of water to make a thin sauce. In a nonstick skillet coated with cooking spray, heat flour mixture over medium-low heat, stirring continuously for 10 minutes or until a smooth sauce is formed (add more water if necessary). Stir in remaining ingredients and two cups of water. Add chicken. Cover and simmer for about 45 minutes, or until chicken  is cooked through. Serves four.

Per serving :

calories: 202
fat: 4 g (18 percent of calories)
saturated fat: 1 g (4 percent of calories)
dietary fiber: 0 g
cholesterol: 73 mg
sodium: 63 mg
calcium: 12 mg
protein: 27.5 g
carbohydrates: 0 g
Diabetic exchange per serving: 4 1/2 meats

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BEET AND POTATO SALAD   

Ingredients

1-1/2 pounds small red potatoes
2 bunches fresh beets, washed, all but 1 inch of stems removed
1 bunch green onions, thinly sliced
2 tablespoons prepared mustard
1 teaspoon horseradish
1 tablespoon olive oil
1-1/2 tablespoons red wine vinegar
Salt and pepper to taste

Directions

Place potatoes in a large saucepan, half covered with water; boil 15  minutes. Add beets. Boil until beets are tender, about 15 minutes.   Drain; rinse with cold water. Cut potatoes and beets in quarters;   chill 1 hour.
Combine remaining ingredients in a small bowl. Place potatoes and  beets in serving bowl; toss with dressing until well coated.

Serves 6 to 8.

Per serving: 145 calories, 2.8 grams fat, 0  milligrams cholesterol, 27.8 grams carbohydrates, 5.1 grams fiber, 4.1  grams protein, 157 milligrams sodium.

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Fresh Herb Vinaigrette

Ingredients

1/3 cup red wine vinegar
1/4 cup water
3 tablespoons olive or vegetable oil
2 tablespoons lemon juice
2 cloves garlic, minced
2 tablespoons Equal® SpoonfulT
3 tablespoons minced fresh or 1 teaspoon dried rosemary leaves
3 tablespoons minced fresh or 1/2 teaspoon dried thyme leaves
3 tablespoons minced fresh or 1 teaspoon dried oregano leaves
3 tablespoons minced fresh or 1 teaspoon dried basil leaves
1/2 teaspoon salt
1/4 teaspoon pepper

Directions

Combine all ingredients in covered jar; shake to mix.

Serving Size: 1/6 recipe (3 oz. meat) with 2 Tbsp. vinaigrette

USA: Omega 3 – Herbalifeline

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Braeburn Apple Brown Rice Salad

Salad:

3 Braeburn apples
2 T Lemon juice
3-1/2 c Cooked quick brown rice
3 Skinless, boneless chicken breast halves, cooked and cut into chunks
1 Red bell pepper (medium), seeded, trimmed, and chopped
1/4 c Green onion, sliced

Vinagrette:

3 T Olive oil
1/4 c Parsley, chopped
3 T Rice vinegar
2 t Dijon-style mustard
2 cloves Garlic
1 t Sugar
1/2 t Salt
Black pepper to taste

Directions

Whisk together vinaigrette ingredients until well combined. Core apples and cut into 1 inch chunks. Gently toss with lemon juice. Combine with remaining ingredients and chill until ready to serve.

Makes 6 servings.
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My Oven Fried Chicken

Ingredients

1 1/2 C. instant dry milk powder
1 T. paprika
4 boneless, skinless chicken breast halves
2 tsp. poultry seasoning
1/4 tsp. black pepper

Directions

Combine the dry milk powder and seasonings in a zip bag. Add chicken, one piece at a time, and shake to coat. Place in an 8 x 8 inch baking pan that has been sprayed with cooking spray. Bake, uncovered, at 350′ for 30 minutes or till juices run clear. May also use pork chops. Bake chops for 1 hour or till done. Pork chop fat grams will be different.

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Berry Shiny Glaze

Ingredients

1/3 c. fresh raspberries or strawberries
2/3 c. apple juice concentrate
4 tsp. cornstarch

Directions

Blend all ingredients on high for one minute until creamy.
Pour into saucepan and cook over medium-high, stirring constantly until thick and clear.

Yields 3/4 Cup

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Low-fat Tuna Casserole

Ingredients

1 box of macaroni and cheese (use one that has powdered cheese)

2 tsp of butter or margarine (optional)

1/4 cup chopped onion

1/4 cup skim milk

1 can low-fat cream of mushroom soup

2 cans tuna in spring water, drained

1 small can of early young peas

Directions

Boil the noodles according to package directions. In a non-stick skillet, sauté onions until glazed using the margarine or a little water. Mix in the remaining ingredients, including the noodles, and pour all into a casserole dish. Bake in a preheated 350-degree oven for 20 minutes. Sprinkle a little non-fat cheese on top before baking.

USA: Protein Powder

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