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  LowFat Recipes


 



Low Fat Lasagne
 Moroccan (Minted Beef)
 Barley Mushroom Casserole
 Cold Salmon Baked in Foil with Light Watercress Sauce
 Low Calorie Italian Ricotta Pineapple Cheese Cake
 Low-Calorie Mushrooms with Cheese
 Pumpkin CheeseCake
 Quick Fajitas With Pico De Gallo
 Italian Roasted White Fish With Vegetables
 Cod with Red Pepper Sauce
 Stuffed mushrooms
 Light Fettucine Alfredo
 Stir-Fry Beef & Spinach With Noodles
 Oriental Beef
 Sweet & Sour Fish with Vegetables

 
 
 



Low Fat Lasagne

1 large onion, chopped
2 garlic cloves, crushed
1 1/4 lb minced turkey meat
1 lb carton passata ( smooth, thick sieved tomatoes)
1 tsp dried mixed herbs
8 oz frozen leaf spinach, defrosted
7 oz non-pre-cook lasanga verdi
scant 1 cup low fat cottage cheese
salt and freshly ground black pepper
mixed salad, to serve

For the Sauce

2 tbsp low fat spread
1/4 cup plain flour
1 1/2 cups skimmed milk
1/4 tsp freshly grated nutmeg
1/3 cup freshly grated parmesan cheese

Method

Put the chopped onion, garlic and minced turkey into a non-stick saucepan. Brown quickly for 5 minutes, stirring with a wooden spoon to separate the pieces.Add the sieved tomatoes, herbs and seasoning. Bring to the boil, cover and simmer for 30 minutes.
     To make the sauce, put all the ingredidents, except the patmesan cheeese, into a saucepan. Heat to thicken, whisking constantly until bubbling and smooth. Adjust the seasoning, add most of the parmesan cheese to the sauce and stir.Preheat the oven to 375F. Lay the spinach leaves out on kitchen paper and pat dry.
   Layer the turkey mixture, dried lasagne, cottage cheese and spinach in a 9 cup ovenproof dish, starting and ending with a layer of turkey mixture. Spoon the sauce over the top to cover evenly and speinkle with parmesan. Bake for 45-50 minutes or until bubbling and golden brown. Serve with a mixed salad.


Moroccan (Minted Beef)
 

1 teaspoon vegetable oil
750g (26 oz) beef strips
1 large brown onion sliced
2 teaspoons ground cumin
1 teaspoon grated lemon rind
400g (14 oz) can tomatoes
2 tablespoons slivered almonds toasted
2 teaspoons finely shredded fresh mint leaves.

Method

Heat oil in large non stick pan; cook beef, in batches, until browned all over and cooked as desired. Cook onion in same pan, stirring until sift. Add cumin and rind; cook, stirring, until fragrant. Stir in undrained can crushed tomatoes; simmer, uncovered, stirring occasionally, about 5 minutes or until mixture thickens slightly. Return beef to pan with nuts and mint; stir until hot.

Per serving fat 12g;  kl 1277


Barley Mushroom Casserole
 

ingredients for 4 servings :

1 c Chopped onions
2 c Sliced mushrooms
2 pk Instant broth/season
2 1/2 c Water
Salt and pepper; to taste
5 1/4 oz Barley; 3/4 cup

Method

 Add your favorite spice to this casserole, if you wish. Try 1/2 teaspoon of either curry powder, basil, oregano, dill or thyme or enjoy it as it is with the delicious subtle flavor of mushrooms. In a medium saucepan over medium heat cook onions & mushrooms till tender about 10 min adding small amounts of water if necessary to prevent drying. Add broth mix, water and salt & pepper and bring to a boil. Stir in barley, reduce heat to low, cover and simmer 50min until barley is tender and liquid is absorbed. Stir occassionally while cooking and add more water if necessary. Note: I eliminated the 2T+2t of reduced calorie margarine to reduce the 5g per serving of fat in the original recipe.


Cold Salmon Baked in Foil with Light Watercress Sauce
 

4. 6-Ounce Salmon Steaks
1/4 Cup Fresh Parsley, chopped
1/4 Pound Mushrooms, wiped clean, sliced
8 Teaspoons Lemon Juice
Salt And Fresh Ground Pepper to taste
 
 

 Sauce

1/2 Cup Watercress Leaves, firmly packed
1/4 Cup Parsley Leaves, firmly packed
1/4 Cup Chives, finely chopped
1 Tablespoon Fresh Dill Sprigs
1 Cup Plain Low-Fat Yogurt (or non-fat)
2 Tablespoons Mayonnaise, reduced-calorie
1 1/2 Tablespoons Lemon Juice
Salt And Freshly Ground White Pepper to taste

 Garnish

Lemon Wedges
Watercress Leaves

Method

  Preheat the oven to 450F. Cut four pieces of aluminum foil into 16" squares. Place each salmon steak on the prepared foil. Top each with 1 tablespoon of the parsley. Distribute the mushrooms over each, top with 2 teaspoons of the lemon juice, and finally a sprinkling of salt and pepper.Seal the packages of foil shut tightly, place on a baking sheet, and bake for about 15-20 minutes, or until the fish flakes. Cool and chill for 6 hours or overnight.
      To prepare the sauce: Chop the watercress, parsley, chives, and dill in a food processor or blender. Place in a bowl, add the remaining ingredients and stir together until well-mixed. Place in a covered container and chill until ready to use. If taking to a picnic, tote the packets as is and serve them with the sauce on the side. If serving at home, remove the salmon from the foil and serve on a plattes surrounded by lemon wedges and watercress leaves, with the sauce on the side.

 Variation: Halibut steaks may be substituted for salmon.

 Serves: 6

 In this recipe the salmon is easily poached by baking in foil packets. The traditional watercress sauce which is laden with cream is replaced by a light one prepared with
 low-fat yogurt.


Low Calorie Italian Ricotta Pineapple Cheesecake

2 Envelopes plain gelatin
1/2 Cup boiling water
1 (16 oz.) can sugar-free crushed pineapple
1 1/4 Cups low-fat ricotta cheese
2 Teaspoons vanilla extract
1/2 Teaspoon ground cinnamon
5 Envelopes vanilla sugar-free milkshake mix
Pinch of salt

Method

Sprinkle gelatin over water in a saucepan. Wait 1 minute then heat gently until gelatin melts. Meanwhile, combine undrained pineapple and ricotta in a food processor, using the steel blade. Process smooth. Add melted gelatin along with remaining ingredients; process smooth. Spoon into a 9 or 10 inch pie pan and chill until set. Cut into wedges to serve. (Garnish with fresh berries or other fruit if desired.)


Low-Calorie Mushrooms with Cheese
 

1/2 lb Mushrooms
6 tb Grated Parmesan cheese
4 tb Italian bread crumbs
1 tb Fresh parsley, chopped
Garlic salt to taste
Black pepper to taste

 Method

  Remove stems from mushrooms and reserve. Wash mushrooms and leave moist. Combine half the cheese with the crumbs. Add garlic salt and black pepper to
 your preference. Roll the moist mushrooms in the cheese mixture; place cup side up on shallow non stick baking pan sprayed with cooking spray. Dry the stems and chop; add parsley and the remaining cheese. Spoon this
 mixture into the caps. Bake in preheated 475 degree oven 8 10 minutes or until browned.


Pumpkin Cheesecake
 

1 package cream cheese (8 oz. low-calorie or fat-free)
3/4 can pumpkin (16 oz. can)
1/4 can pumpkin
1/2 cup brown sugar
1 teaspoon vanilla
2 eggs
2 cups cool whip
1 1/2 teaspoons pumpkin pie spices
1 8" ready pie crust - graham cracker or vanilla wafer

Method

Soften cream cheese to room temperature - about 30 seconds in microwave. Thoroughly combine cream cheese, 3/4 can pumpkin, brown sugar, vanilla and spices. Slowly add eggs to mixture. Beat well. Pour into crust. Bake at 350 degrees for 30-40 minutes or until center is set. Cool on rack one hour. Blend together 1/4 can pumpkin and cool whip. Spoon on top of pie. Chill several hours.


Quick Fajitas With Pico De Gallo
 

1 lb. well-trimmed, boneless beef, top round or top sirloin steak,
3/4-inch thick
8 small flour tortillas, warmed

MARINADE:

2 TBS. fresh lime juice
2 tsp. vegetable oil
2 large cloves garlic, crushed

PICO DE GALLO:

1 c. tomato, seeded & chopped
1/2 c. zucchini, diced
1/4 c. fresh cilantro, chopped
1/4 c. prepared salsa
1 TBS. fresh lime juice

Method

Place beef steak in plastic bag; add marinade ingredients, turning to coat. Close bag securely and marinate in refrigerator 20 to 30 minutes, turning once.Meanwhile in medium bowl, combine Pico de Gallo ingredients; mix well.Remove steak from marinade; discard marinade. Place steak on rack in broiler pan so surface of meat is 2 to 3 inches from heat. Broil 12 to 13 minutes (9 to12 minutes for top sirloin steak) for medium rare doneness, turning occasionally.
 Trim fat from steak; carve crosswise into very thin slices. Serve beef in tortillas with Pico de Gallo. Makes 4 servings.


Italian Roasted White Fish With Vegetables

2 Pounds Of Firm White Fish fillets
4 Small Baking Potatoes
8-10 Ripe Plum Tomatoes
1 (8oz) Can Artichoke Hearts or 4 Large Artichokes Cleaned
½ Cup Tasty Black Olives
2 Tablespoons Capers
2 Tablespoons Olive Oil
1 Teaspoon Fresh Chopped Rosemary
1 Teaspoon Fresh Chopped Thyme
½ Cup Fresh Chopped Parsley
Salt And Pepper

Method

Preheat oven to 400 degrees. Begin by chopping the potatoes into one half to three quarter inch dice and placing them into a baking dish large enough to later lay the fish fillets side by side. Add one Tbs. of the oil, half the rosemary and mix well to coat. Add salt and pepper to taste. Bake the potatoes for about 15 minutes or until they begin to brown and are almost cooked through. While the potatoes cook, core and chop the tomatoes into coarse pieces, slice the artichokes thinly, and slice the olives if you have chosen pitted ones. Once the potatoes are ready, remove them and set aside. In the baking dish, first lay side by side the fish fillets, and then layer on top of them, the potatoes, tomatoes, artichokes, olives and finally the capers. Sprinkle with the rest of the rosemary and the thyme, and season with salt and pepper. Drizzle with the remaining olive oil, and return the dish to the oven. Bake for about 25-30 minutes more, or until the fish flakes easily with a fork, and the vegetables seem tender. Be careful not to overcook, as the fish should remain moist. Occasionally during the cooking period baste the top with the juices that will accumulate, without disturbing the fish. Divide each portion of fish onto a plate with a helping of the vegetables on top, and a drizzle of the pan juices. Sprinkle with the fresh chopped parsley and serve. 


Cod with Red Pepper Sauce

1 large red bell pepper, halved and seeded
1 1/2 tablespoons olive oil
1/2 teaspoon minced garlic
1/2 teaspoon white wine vinegar
salt
four 8-ounce cod steaks, cut 1 inch thick
1 tablespoon chopped fresh
parsley

Method

Place red pepper halves, skin side up, in a food steamer or in a metal steamer basket in a large saucepan over boiling water. Cover and steam over medium heat for 15 minutes. Transfer the peppers to a plate and cool for 10 minutes, then peel. In a food processor or blender, puree the pepper, olive oil, vinegar, garlic and 1/4 teaspoon of salt. When blended transfer the sauce to a small saucepan and keep warm over low heat. Arrange the cod steaks in the steamer basket in a single layer. Sprinkle with salt and place over boiling water in the saucepan. Cover and steam over medium heat until just cooked throughout, about 10 to 12 minutes. Remove from the steamer and let drain on paper towels for a minute. Peel off the skin with a fork if desired. Transfer the fish to plates and spoon the warm sauce on top. Sprinkle with the parsley.
 Serves 4.


Stuffed mushrooms

50 extra-large mushrooms
1 large onion, finely chopped
½ c. margarine, melted
2x 10-oz. packages frozen chopped spinach, cooked and drained
2½ c. seasoned stuffing mix
1 c. grated fresh Parmesan cheese
1 t. garlic salt
½ t. thyme

Method

Wash mushrooms and remove centers. Finely dice mushroom centers, and sauté with onions in margarine. Combine with remaining ingredients. Mound 1 heaping tablespoon in the hollow of each mushroom. Bake at 350°F for 20 minutes. Serve warm or at room temperature


LIGHT FETTUCINE ALFREDO

 1 1/3 c  Skim milk
 2 sm Garlic cloves, minced
 2 ts Flour
 2 tb Fat-free cream cheese
 1 c  Grated parmesan cheese
 1 tb +2 t. Molly McButter (TM)
 Natural Butter Flavor
 Sprinkles
 4 c  Hot cooked fettuccine

Method

In a medium saucepan over high heat, whisk milk, garlic, flour and cream cheese. Bring to a boil, whisking constantly. Reduce heat and simmer for 2 minutes or until thickened. Add Parmesan, whisk until blended. Remove from heat. Stir in Molly Mc Butter. Pour sauce over hot fettuccine. Sprinkle with parsley and pepper if desired.

Per serving: 5 gm fat; 310 cal; 17 gm pro; 48 gm carbo; 550 mg sodium; 15 mg chol.


Stir-Fry Beef & Spinach With Noodles
 

1 lb. round tip steaks, 1/8- to1/4-inch thick
6 oz. cooked thin spaghetti
1 pkg. fresh spinach, stems removed and thinly sliced (10 oz.)
1 can sliced water chestnuts,drained (8 oz.)
1/4 c. green onions, sliced
2 TBS. red chili peppers, chopped

MARINADE:

1/4 c. hoisin sauce
2 TBS. reduced-sodium soy sauce
1 TBS. water
2 tsp. dark sesame oil
2 large cloves garlic, crushed
1/4 tsp. crushed red pepper

Method

Stack beef steaks; cut lengthwise in half and then crosswise into 1-inch wide strips. Combine marinade ingredients; add beef, tossing to coat. Cover and marinate in refrigerator 10 minutes. Meanwhile cook pasta according to package directions; keep warm. Remove beef from marinade. Bring marinade to a rolling boil; reserve marinade. Heat large nonstick wok or skillet over medium-high heat until hot. Add beef (half at a time) and stir-fry 1 to 2 minutes or until outside is no longer pink. (Do not overcook). Remove beef; keep warm. In same skillet, combine pasta, spinach, water chestnuts, green onions and reserved marinade; cook until spinach is wilted and mixture is heated through, stirring occasionally. Return beef to skillet; mix lightly. Garnish with chili peppers. Makes 5 servings.


Oriental Beef

1 lb lean rump steak sliced into thin pieces
6 radishes
4 inch piece of cucumber
1 piece stem ginger
1 tbsp sunflower oil
4 radishes to garnish

For the Marinade
2 garlic cloves, crushed
4 tbsp dark soy sauce
2 tbsp dry sherry
2 tbsp soft dark brown sugar

Method

Mix all the marinade ingredient together in a bowl. Place the beef in a larger bowl, pour over the marinade and leave to marinate overnight.To make the relish, chop the radishes and cucumber into matchsticks and the ginger into small matchsticks. Mix well together in a bowl.Heat the oil in a wok. Add the meat and marinade and stir-fry for 3-4 minutes. Serve with the relish, and garnish with a radish on each plate. Serves 4

Fat Content=7.5 g



Sweet & Sour Fish with Vegetables

4 tbsp cider vinegar
3 tbsp light soy sauce
1/4 cup sugar
1 tbsp Tomato puree
1-1/2 tbsp cornstarch
1 cup water
1 green pepper, seeded and sliced
8 oz can pineapple pieces in fruit juice
8 ozs tomatoes , peeled and chopped
3-1/4 cups button mushrooms, sliced
1-1/2 lb chunky haddock,cod or hake fillets, skinned
salt and freshly ground black pepper

Method

Preheat the oven to 350 F. Mix the vinegar, soy sauce, sugar and tomato puree in a saucepan. Put the cornstarch in a jug, stir in the water, then add the mixture to the saucepan, stirring well. Bring to the boil, stirring constantly until thickened. Lower the heat and simmer the sauce for 5 minutes. Add the green pepper, canned pineapple pieces and juice, chopped tomatoes and sliced mushrooms to the sauce, heat through and season to taste. Place the fish in a single layer in a shallow oven proof dish, pour over the sauce and cover with a lid or foil.Bake for 15-20 minutes until the fish is tender but still retains it shape. Serve immediately.

Fat Total= 1.7 g