Famous Low Fat Recipes
Low Fat Recipes
Low Fat Recipes
Low-Fat Pumpkin Mousse Pie
1 reduced-fat graham pie crust (readymade kind)
2 cups skim milk
1 cup canned pumpkin
1 pkg (4 serv size) lowfat or sugar-free instant vanilla pudding
1 tbsp pumpkin pie spice
1 8oz tub Cool Whip, thawed and divided in half (use light version)
Mix tog. milk, pumpkin pudding mix (dry), spice in bowl with electric
mixer till smooth. Fold in half the Cool Whip and spoon into crust.
Layer top with rest of the Cool Whip (should be about 1/4-1/2" thick
on top). Chill in refrigerator 2 hours minimum before servings.
Reducing Fat and Cholesterol
Reducing the fat and cholesterol in your diet has become one of
toadies most challenging tasks. So here is a list of substitutions
you may consider to help cut down on them.
Butter = Polyunsaturated margarine, with liquid oil listed as first
Cheese = Lowfat (1% or 2%) cottage cheese, part skim mozzarella, part-
skim ricotta or non-fat mozzarella or ricotta.
Chicken with skin = Chicken without the skin, leg or breast
Chocolate, unsweetened= 3 tbs. unsweetened cocoa plus 1 tbs. salad
oil per ounce chocolate.
Cream Sauce = Tomato sauce or pureed vegetable sauce.
Doughnut or other cake = Angel food cake
Eggs = 1 egg plus 2 egg whites for every 2 eggs OR use egg
Ground beef = Use extra lean beef or ground turkey.
Ice Cream = Frozen lowfat or nonfat yogurt, sorbet or ice milk.
Mayonnaise = Use light or non-fat mayonnaise. You can also mix equal
parts mayonnaise and plain yogurt together.
Milk, whole or nondairy creamer = Use lowfat (1% or 2%) or nonfat
Sour Cream = Plain lowfat or nonfat yogurt, or lowfat or nonfat
cottage cheese - blended until smooth.
1 cup sugar
4 egg whites
1/3 cup water
1/4 teaspoon cream of tarter
4 cups skim milk
2 teaspoon vanilla extract
1/2 to 1 cup brandy or rum
combine sugar, egg whites, water and cream of tarter in a large not-aluminum
metal bowl: whisk to blend. set bowl over a pan of simmering water, taking
care the the bowl does not touch the water. Beat with an electric mixer
on medium about 10 minutes, until mixture registers 140 degrees on a candy
thermometer and is very thick and fluffy. Continue to beat 3 or more minutes:
remove from heat and beat until mixture has cooled slightly. Pour milk
and vanilla into another large bowl. Add egg white mixture and brandy
or rum; combine gently with a whisk.
Serve well chilled and dusted with Nutmeg.
(Nog will separate when standing, but is easily recombined by whisking.)
Low Fat Hot Cross Buns
Preparation time: 50 mins
Cooking time: 20 mins.
Makes 16 buns
14g/0.5 oz dried yeast or 30g/1 oz compressed yeast
½ cup castor sugar
1 teaspoon cinnamon
1 ½ cups skim milk, warmed
4 cups plain flour
1 teaspoon salt
1 teaspoon allspice
60g/2.1 oz praised reduced-fat margarine
1 egg beaten
1 cup sultanas
PASTE FOR CROSSES:
¼ cup plain flour
¼ cup water
2 tablespoon hot water
2 tablespoon castor sugar
1 teaspoon powdered gelatine
½ teaspoon mixed spiced
1.-In a bowl, combine yeast with 1 tablespoon of the sugar, and the
warmed skin milk. Stir until the yeast and sugar are totally
dissolved. Cover and stand in a warm place for 10 minutes, until
2.-In another bowl, combine remaining sugar with flour, salt and
spices. Massage in margarine, then include the yeast and milk
mixture, egg and sultanas. Mix well, cover the bowl, and let mixture
rise for 30 minutes in a warm place. Transfer dough to a floured
surface and knead until smooth.
3.- Divide the dough into 16 pieces and knead pieces into round
shapes. Place buns into a well-greased, 25 cm/10 inch - square cake
tin. Let rise in a warm place for 10 mins.
4.- For paste for crosses. Mix the flour and water. Transfer into a
piping bag with a small plain hole. Bake in the oven for 15-20 mins
5.- For the glaze: Mix all the ingredients in a small pan. Cook over
a low heat until dissolved, or place in the microwave for 30 secs on
high-stir well, until the sugar has dissolved while buns are still
hot, brush with glaze.
1/2 cup finely chopped onion
1/2 cup finely chopped fresh mushrooms
2 tablespoons chopped fresh parsley
2 cups reduced-sodium fat-free beef or chicken broth, divided
2 tablespoons cornstarch
Pinch pepperIn a saucepan, saute onion, mushrooms and parsley in 1/4 cup
broth until vegetables are tender. Combine cornstarch, pepper and 1/2
cup of broth; stir until smooth.
Add to pan with the remaining broth. Bring to a boil, stirring occasionally;
boil for 2 minutes. Yield: 2 cups. Diabetic Exchanges: One 1/4-cup serving
a free food; also, 19 calories, 28 mg sodium, 2 mg cholesterol, 3 gm carbohydrate,
1 gm protein, 1 gm fat.
Mexican Burgers (low fat)
Yield: 6 Servings
1 1/2 lb ground turkey
2 tb ice water
2 tb hot salsa
1/4 c finely crushed tortilla-chips; low-fat
2 ts ground cumin
1/2 ts chili powder
Serving size: 3-4 oz
Crushed tortilla chips give this burger a great texture and an
Prepare an outside grill with an oiled rack set 4 inches above
the heat source. On a gas grill, set the heat to high. Combine
the meat with the remaining ingredients. Shape into 6 patties.
Grill the burgers, turning once, for a total of 8 to 10
minutes until the turkey is white throughout.
Tuna-Mac Casserole [Low Fat]
Amount Measurement Ingredient Preparation Method
4 c cooked elbow macaroni about 7 oz dry
1 can reduced-fat cream of mushroom soup
1 c skim milk
12 1/4 oz water-packed tuna
1 c mushroom pieces raw
2 Tbsp green onion tops
1/4 tsp celery seed
1/4 tsp lemon pepper
Mix altogether. Pour into two 1 1/2 quart casseroles coated with
cooking spray. (One may be lined with heavy duty foil before spraying.
Then freeze before baking.)
Bake at 350=B0 F for 25-30 min. (Bake FROZEN casserole for 50-60 min or
per serving: 211 Kcal 2.1g Fat 9.3% CFF 371mg sodium
LOW FAT FETTUCINE ALFREDO
2 tblsp butter: melt in saucepan
4 tsp flour: stir into melted butter until smooth
1-1/2 cup skim milk: stir in and cook down a bit until thickened
1/4 cup parmesan cheese: stir in until smooth
some fresh pepper & nutmeg
noodles: fold in
The above is great if you stir in some crabmeat (real or fake) and cook
for a couple minutes before adding the noodles. I also like to add a
healthy dose of garlic.
Low Fat Recipes