Low fat & Low calorie recipes

[Ronnie]

Wild mushroom bruschetta

POINTS® value | 1
Servings | 12

side dishes | Want to impress your guests with simple but elegant hors d'oeuvres? Then try our upscale bruschetta, which goes from kitchen to table in under 30 minutes.


Ingredients

2 medium shallot(s), minced
2 medium garlic clove(s), minced
4 oz shiitake mushroom(s), trimmed and thinly sliced
4 oz raw oyster mushrooms, or porcini, trimmed and thinly sliced
1 Tbsp chopped walnuts, toasted
1/8 tsp table salt, or to taste
6 oz French baguette bread, cut into 12 slices and toasted
1 medium garlic clove(s), halved
1/8 tsp black pepper, or to taste
1/8 oz fresh sage, about 2 tablespoons, thinly sliced

Instructions

1. Coat a nonstick skillet with cooking spray and heat over medium-low heat. Add shallots and minced garlic; cook 2 minutes, stirring occasionally. Increase heat to medium-high and add mushrooms; cook until wilted and still a little moist, about 3 to 4 minutes. Off heat, stir in walnuts, salt and pepper.
2. Rub each baguette slice with the halved garlic and then top with about 2 tablespoons of mushrooms; sprinkle with sage. Serve immediately. Yields 1 per serving.

[jlsjr4ever]

ive found recipe heaven....LOL so many i want to make....

[cajun_nurse]

BAKED DIJON CHICKEN
Serves 4
1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed
1 tablespoon Dijon or coarse-grained mustard
2 teaspoons lemon or lime juice
1/2 teaspoon bottled minced garlic
1/8 teaspoon black pepper
Preheat oven to 375:F.
Rinse chicken or turkey and pat dry.
In a small bowl, stir together remaining ingredients. Arrange chicken or turkey in a single layer in a glass baking dish. Spread mustard mixture over the top of each piece.
Bake, uncovered, 15 to 20 minutes, or until chicken or turkey is tender and no longer pink.
Microwave Method
Prepare recipe as directed above except arrange chicken or turkey in a single layer in a baking dish, placing thicker portions toward the outside edge of the dish. Cover with wax paper and cook on 100% power (high) 3 to 4 minutes.
Give dish a 1/2 turn. Re-cover and cook on high 3 to 4 minutes, or until chicken or turkey is tender and no longer pink.

Calories: 137 kcal
Protein: 25 g
Carbohydrates: 1 g
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Cholesterol: 62 mg
Sodium: 104 mg

[cajun_nurse]

BEEF AND BEAN ENCHILADAS
Serves 4; 2 enchiladas per serving
1/2 cup no-salt-added tomato sauce
1/2 cup salsa
8 6-inch corn tortillas
1/2 pound lean ground beef
1 cup canned nonfat refried beans
1 teaspoon chili powder
1 teaspoon ground cumin
1/8 teaspoon black pepper
1/2 cup shredded low-fat cheddar cheese
In a small bowl, stir together tomato sauce and salsa. Using about half the tomato sauce mixture, brush both sides of each tortilla. Stack tortillas on a plate and set aside. (This allows tortillas to soften.)

In a large skillet, cook beef over medium-high heat until brown, about 5 minutes, stirring occasionally. Place in a colander and rinse under hot water. Drain well. Wipe skillet with a paper towel. Return beef to skillet. Stir in refried beans, chili powder, cumin and pepper. Cook and stir for 2 minutes, or until heated through.
Preheat broiler.
Spoon about 1/4 cup of the mixture down the center of each tortilla. Roll up tortillas and place, seam side down, in a 10x6x2-inch or 9x9x2-inch glass baking dish. Top with remaining tomato sauce mixture.
Broil 4 inches from the heat for 5 minutes, or until browned.
Sprinkle with cheese. Let stand 5 minutes before serving.

Cook's Tip: Not all baking dishes can take the intense heat of the broiler. Make sure the one you choose has tempered glass to withstand high heat. Look on the bottom of the dish for an indication or read the manufacturer's directions that came with the baking dishes.

Calories: 324 kcal
Protein: 25 g
Carbohydrates: 41 g
Total Fat: 7 g
Saturated Fat: 3 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 40 mg
Sodium: 643 mg

[cajun_nurse]

CHEESY OVEN-FRIED CHICKEN
Serves 4; 4 chicken strips per serving
Vegetable oil spray
2 cups bite-size, low-fat cheddar-cheese-flavored crackers
1/2 to 3/4 teaspoon dried basil
1/8 teaspoon black pepper
1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed
2 tablespoons skim milk
Preheat oven to 400: F. Spray a shallow baking pan with vegetable oil.
Place crackers, basil and pepper in a large plastic bag with a tight-fitting seal (leave end open so air can escape) and use a rolling pin to crush the crackers. Or place crackers, basil and pepper in the work bowl of a food processor fitted with a metal blade and process until finely crushed; transfer to large plastic bag. Set aside.
Rinse chicken or turkey and pat dry. Cut into 16 strips, about 1x3-inches each. Dip chicken or turkey in milk. Add chicken or turkey strips, a few pieces at a time, to bag with cracker mixture. Seal bag and shake until chicken or turkey is coated. Place coated chicken or turkey in a single layer on prepared baking pan.
Bake, uncovered, 5 to 7 minutes, or until chicken or turkey is tender and no longer pink.
Cheesy Chicken Nuggets: Prepare recipe as above except cut chicken or turkey into bite-size pieces. Bake, uncovered, in a preheated 400:F oven about 5 minutes, or until tender and no longer pink.
Calories: 212 kcal
Protein: 27 g
Carbohydrates: 14 g
Total Fat: 5 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 62 mg
Sodium: 292 mg

[cajun_nurse]

HONEY-ROASTED CHICKEN
Serves 6
2 pounds chicken pieces (breasts, thighs and drumsticks), skinned, all visible fat removed
1 cup honey
1/2 cup reduced-sodium teriyaki sauce
1/4 cup orange juice
1 tablespoon Dijon mustard
Preheat oven to 375: F.
Rinse chicken and pat dry. Place in a single layer in a shallow baking pan. In a medium bowl, stir together remaining ingredients. Pour over chicken pieces.
Bake uncovered, basting with the honey mixture occasionally, about 45 minutes, or until chicken is tender and no longer pink.
Microwave Method: Prepare recipe as directed above except place chicken in a deep microwave-safe baking dish and pour honey mixture over chicken. Cover with vented plastic wrap and cook on 100% power (high) about 10 minutes. Rotate dish 1/2 turn and baste with honey mixture. Re-cover and cook on high about 10 minutes, or until chicken is tender and no longer pink.
Calories: 321 kcal
Protein: 23 g
Carbohydrates: 52 g
Total Fat: 4 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Cholesterol: 58 mg
Sodium: 625 mg

[drleventdeniz]

delicious diet low fat meals wanted!

[dinnwanna]

This is a dessert...light fluffy and no sugar no fat

1 small box of no sugar orange jello
1 small box of no sugar white chocolate pudding
1 regular no fat container of Cool Whip

With orange jello, put into a bowl and add 1 cup boiling water. Stir to dissolve. Add 1 cup cold water and mix well. Let it set for 5 minutes.
Then add the no sugar white chocolate pudding and mix well to dissolve the pudding. Then fold in the cool whip...put into a larger container or into 6 custard cup containers....it's only something like 25 calories....

You could also try different flavor of jello....I am doing raspberry next and will top the dessert with some fresh berries.....

Enjoy

[arh1592]

Lots of protein packed meats like chicken, fish, lean beef, pork are great when your trying to eat right, and anything green. Lots of protein and a little lite excercising will start to trim you down and you'll start seeing signs of a leaner body mass. I do this from time to time when
I'm training

[Ronnie]

Cheesy-Good Cornbread Muffins

PER SERVING (1 muffin): 85 calories, 1.5g fat, 240mg sodium, 14g carbs, 1g fiber, 2g sugars, 4g protein -- POINTS value 2

Cheesy cornbread muffins for only 85 calories each!

Ingredients:
1 cup canned cream-style corn
2/3 cup all-purpose flour
1/2 cup yellow cornmeal
1/2 cup fat-free liquid egg substitute (like Egg Beaters)
1/2 cup fat-free sour cream
1/2 cup reduced-fat shredded cheddar cheese
1/4 cup chopped scallions
2 tbsp. Splenda No Calorie Sweetener (granulated)
1 1/2 tsp. baking powder
1/4 tsp. salt
Optional: 1/4 tsp. hot sauce

Directions:
Preheat oven to 375 degrees.

Combine flour, cornmeal, Splenda, baking powder, and salt in a large bowl. In a separate small bowl, mix together all other ingredients -- then add the contents of the small bowl to the large one, and stir until well mixed.

Spray a 12-cup muffin pan with nonstick spray or line it with baking cups. Evenly distribute muffin batter among the cups. Bake in the oven for 15 - 20 minutes (until muffins are firm and a light golden brown). Allow to cool and then enjoy!

MAKES 12 SERVINGS

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[Ronnie]

HG's Miracle Mashies

PER SERVING (1/5th of recipe, about 2/3 cup): 82 calories, 1g fat, 168mg sodium, 16g carbs, 3g fiber, 2g sugars, 3g protein -- POINTS® value 1*

Mixing cauliflower and potato is a GREAT way to get true mashed potato taste and texture, with a healthier, lower calorie spin.

Ingredients:
1 large (about 13-oz.) potato
3 cups cauliflower florets
3 tbsp. fat-free half & half
1 tbsp. light whipped butter or light buttery spread
1/4 tsp. salt
pepper and additional salt, to taste
Optional: 1/2 tsp. crushed garlic

Directions:
Bring a large pot of water to a boil. While waiting for the water to boil, peel and cube the potato.

Once water is boiling, a dd peeled potato cubes and cauliflower. Wait for the water to return to a boil, and then reduce heat to medium. Cook for 15 - 20 minutes (until potatoes and cauliflower are very tender).

Remove the pot from heat and strain out all of the water. Transfer contents to a large bowl, and add half & half, butter/buttery spread, salt, and (if you like) crushed garlic. Mash it all together with a potato masher, until completely blended. Season to taste with pepper and additional salt. Enjoy!

MAKES 5 SERVINGS

[1daddysbaby]

Low Fat / Calorie Cake:

Real simple to make you will need:

angel food cake ( I use the mix )
Jello your favorite flavor (one box you will have left over jello)
Fat free coolwhip

cook the cake then as it is cooling take your favorite flavor of Jello and using a toothpick while cake still warm poke holes in cake and pour liquid jello over the cake place in the fridge about an hour to set then frost with coolwhip


This is my favorite way to satisfy my sweet tooth

[Melissa_2006]

Originally Posted by Nuro's Wife

Japanese Steakhouse Scallops

POINTS® value | 8
Servings | 4

The secret to perfectly browned scallops is to pat them dry before sautéing. For variety, try this recipe with shrimp instead of scallops, or a combination of the two.

Ingredients
3 tsp canola oil, divided
1 1/2 pound scallops, about 20 sea scallops (pat dry with a paper towel)
1 medium onion(s), cut in half and then thinly sliced
1/2 pound shiitake mushroom(s), stems discarded, caps sliced
1 Tbsp ginger root, freshly grated
2 tsp minced garlic
1 cup carrot(s), shredded
1 cup mung bean sprouts
2 Tbsp low-sodium soy sauce
2 Tbsp fresh lemon juice
1 medium scallion(s), sliced (for garnish)
1/4 cup carrot(s), shredded (for garnish)

Instructions

1. Heat 2 teaspoons of oil in a large nonstick skillet over high heat. Add scallops in a single layer and cook until bottoms are browned, about 2 minutes. Flip and cook until browned on both sides and scallops are just cooked through, about 2 to 3 minutes more; remove to a plate.
2. Heat remaining teaspoon of oil in same skillet. Add onions and stir-fry until lightly browned, about 2 minutes. Add mushrooms and stir-fry until mushrooms and onions are almost tender, about 2 minutes.
3. Stir in ginger and garlic and stir-fry until fragrant, about 30 seconds. Stir in 1 cup of carrots, bean sprouts and any juices that have accumulated on scallop plate; stir-fry until carrots and sprouts have softened slightly, about 1 minute. Remove from heat and stir in soy sauce and lemon juice.
4. To serve, spoon 1/2 cup of vegetable mixture onto each of 4 plates. Top each with 5 scallops. Garnish with remaining scallion and carrot.

You have got me hungry!!!! Im sitting here only unhealthy food in the house(suck at cooking healthy, but I can whip up something fatty), and working on a foot a snow! Cant go nowhere! LOL

[Ronnie]

Baked Banana Splits

POINTS® Value: 4
Servings: 4

Note: Change the flavor by substituting other extracts—such as almond, maple, rum or orange—for the vanilla.

Ingredients

• 1 sprays cooking spray
• 4 large banana(s), ripe, peeled
• 8 oz canned crushed pineapple in juice, drained
• 2 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener, divided
• 1/2 tsp ground cinnamon
• 1 cup fat-free ricotta cheese
• 1 tsp vanilla extract
• 1 cups raspberries

Instructions

• Preheat oven to 400°F. Coat a 9-inch baking pan with cooking spray. Place bananas in pan.
• In a small bowl, combine pineapple, 1 tablespoon of Splenda and cinnamon; pour over bananas. Cover pan with foil and bake for 30 minutes. (Note: The canned pineapple is already sweet so omit the Splenda if you prefer.)
• Meanwhile, in another small bowl, combine ricotta, remaining tablespoon of Splenda and vanilla; set aside.
• Place one baked banana in each of four individual serving bowls and top each with about 2 tablespoons of pineapple sauce and 1/4 cup of ricotta mixture. Top each with 1/4 cup of raspberries. Serve immediately.
• Yields 1 banana split per serving.

[Ronnie]

Cheesy Chili-Mac

POINTS® Value: 5
Servings: 8
Preparation Time: 20 min
Cooking Time: 25 min
Level of Difficulty: Easy

A hearty meal in a bowl. It's full of great stuff like lean beef, pinto beans and chili peppers. Turn leftovers in burritos.


Ingredients

1 spray(s) cooking spray
2/3 pound(s) raw extra lean ground beef
2 medium onion(s), chopped
29 oz canned stewed tomatoes, Mexican-style (undrained)
2 1/2 cup(s) canned tomato juice
4 oz canned green chili peppers, diced, drained
2 tsp chili powder
1 1/2 cup(s) uncooked macaroni, elbow
31 oz canned pinto beans, drained and rinsed
1/2 cup(s) low-fat shredded cheddar cheese

Instructions

• Coat a large skillet with cooking spray. Cook ground beef and onion over medium-high heat until meat is browned, about 10 minutes; drain off fat.
• Stir in undrained stewed tomatoes including juice, tomato juice, chili peppers and chili powder; bring mixture to a boil.
• Stir in macaroni and beans; return to boiling. Reduce heat, cover and simmer until macaroni is tender, about 15 minutes. Spoon chili into bowls and sprinkle with cheese.

Yields about 1 cup of chili and 1 tablespoon of cheese per serving.

[bhoney29]

I don't usually cook, but I have that book "Hungry Girl" - has anyone tried any of the recipes? I found this one from her website, and tried it tonight and it's amazing! Egg rolls with less than a gram of fat per roll, and they really do taste awesome.

http://www.hungry-girl.com/sectionim...hgeggrolls.jpg

Honor Roll

These may be called Shrimpylicious, but they're anything BUT "shrimpy" -- they're large and in charge! Pair 'em with our So Low Mein w/ Chicken or our guilt-free moo shu, and you've got a full-on feast from the East. Fortune cookies not included.

Ingredients:
6 large square egg roll wrappers (found in the refrigerated section of the supermarket with the other Asian items)
4 cups (about half of a 12-oz. bag) dry coleslaw mix
One 6-oz. can (4 oz. drained) tiny shrimp, drained
1/2 cup canned water chestnuts, drained and sliced into strips
1/4 cup bean sprouts, chopped
2 scallions, chopped
1 stalk celery, thinly sliced widthwise
2 tbsp. light or low-sodium soy sauce
1 tsp. crushed garlic
1/4 tsp. ground ginger
1/8 tsp. salt
dash pepper
Optional: sweet & sour sauce, for dipping

Directions:
Preheat oven to 375 degrees.

Place slaw mix in a microwave-safe bowl with 2 tbsp. of water, cover, and microwave for 2 minutes. Drain any excess water, and transfer slaw mix to a large bowl. Add all other ingredients except for the wrappers, mix well, and set aside. (For more intense flavor, allow mixture to marinate in the fridge for 20 minutes.) Prepare a large baking sheet by spraying it lightly with nonstick spray.

Place two egg roll wrappers on a clean, dry surface. Evenly distribute about 1/2 cup of the mixture onto each wrapper, in a row a little below the center. Moisten all four edges of each wrapper by dabbing your fingers in water and going over the edges smoothly.

Fold the sides of each wrapper about 3/4-inch towards the middle, to keep the mixture from falling out of the sides. Then, roll the bottom of each wrapper up around the mixture, and continue rolling until you reach the top. Seal the outside edge with another dab of water. Carefully transfer egg rolls to the baking sheet.

Repeat process twice with remaining wrappers and filling, making sure you have a clean, dry surface each time.

Spray the tops of the egg rolls with nonstick spray. Bake in the oven for 25 - 30 minutes, until golden brown. Allow to cool slightly. If you like, dip egg rolls in some sweet & sour sauce!

MAKES 3 SERVINGS

Serving Size: 2 egg rolls
Calories: 189
Fat: 0.75g
Sodium: 949mg
Carbs: 33.5g
Fiber: 3.5g
Sugars: 5g
Protein: 12.5g

POINTS® value 3*

HG Alternative! If you're not into shrimp so much, just swap 'em for 1/2 cup chopped mushrooms and you'll have fantastic veggie egg rolls. Woohoo!

[Ronnie]

Thanks for posting. I have not read the book but I do get the daily emails from Hungry Girl and they are great.

[Ronnie]

Creamy Sweet Potato Soup


POINTS® Value: 4
Servings: 4
Preparation Time: 10 min
Cooking Time: 60 min
Level of Difficulty: Easy

Warm up with our hearty sweet potato soup as the temperature starts to drop. Toast the pecans to help maximize their flavor.

Ingredients

2 large sweet potato(es)
2 cup(s) canned chicken broth, divided
1 tbsp reduced-calorie margarine
1 tbsp all-purpose flour
1/4 tsp ground ginger
1 cup(s) fat-free evaporated milk
1 tbsp chopped pecans

Instructions

• Preheat oven to 400ºF.
• Pierce potatoes in several places with a fork. Bake for 45 minutes, remove from oven and allow to cool. When cool, remove and discard skin; chop potatoes.
• Combine sweet potatoes and 3/4 cup of broth in a blender or food processor; blend or process until smooth, about 1 minute. Set potato mixture aside.
• Melt margarine in a medium-size saucepan; stir in flour and ginger, and then add milk. Cook, stirring, until slightly thickened and bubbly, about 5 minutes. Cook 1 minute more and then stir in sweet potato mixture and remaining 1 1/4 cups of broth. Cook, stirring, until heated through, about 5 minutes more. Pour into 4 serving bowls and sprinkle each with 3/4 teaspoon of pecans. Yields about 1 cup per serving.

Notes

• For an extra flavor boost, consider adding a dash of curry powder with the flour and ginger.

[Ronnie]

Cocoa-licious!
Prepare for caramel-y cocoa goodness. (Not that there's any real way to do that...)

Ingredients:
2 packets Swiss Miss Sensible Sweets Diet Hot Cocoa Mix
3 tsp. fat-free caramel dip (like the kind by T. Marzetti), divided
1/4 cup Fat Free Reddi-wip
2 dashes ground sea salt
1 dash Splenda No Calorie Sweetener (granulated) or granulated sugar

Directions:
Empty both cocoa packets into a mug. Add 1 cup very hot water, and mix until powder has dissolved. Add 2 tsp. caramel dip, and stir until it melts into the hot cocoa.

Place the remaining tsp. caramel dip in a small microwave-safe dish, and heat for 10 seconds. Stir until smooth and pourable. Then top cocoa with Reddi-wip and drizzle the caramel on top.

Sprinkle the whole thing evenly with the salt and Splenda. Enjoy!