Low-Fat Recipes

Aloha Chicken

2 1/2 pounds chicken pieces; skinned
2 low sodium chicken bouillon cubes
1 teaspoon light soy sauce
2 tablespoons cornstarch
1/4 cup water
1 tablespoon olive oil
1 cup chopped green pepper
1 cup thinly sliced radishes
1 (8-ounce) can pineapple chunks in juice, reserve 1/2 cup juice
Freshly ground pepper to taste
Hot cooked rice
Chow mein noodles (optional)

Place chicken in cooking pot and add enough water to just cover. Bring to a boil; add bouillon cubes and simmer chicken, covered, until tender, about 30 to 35 minutes. Remove meat from bones and cut into chunks. Reserve 1 cup chicken broth.

Combine 1 cup reserved chicken broth with the reserved 1/2 cup pineapple juice and soy sauce; set aside.

In small bowl, mix cornstarch with 1/4 cup cold water; set aside.

Heat oil in large skillet over medium-high heat and saute the green peppers and radishes until crisp tender, about 2 to 3 minutes. Add pineapple and chicken.

Pour chicken broth mixture over chicken/vegetable mixture; heat to boiling and stir in the cornstarch mixture. Cook, stirring constantly, until mixture has thickened and is heated thoroughly. Season with pepper as desired. Serve over hot cooked rice and sprinkle chow mein noodles on top, if desired.

Nutrition Facts:
Amount Per Serving: Calories 320
Fat 7 g, Cholesterol 58 mg,
Sodium 314 mg,

Almond Slices

3 large eggs
1/3 cup sugar
3 tablespoons vegetable shortening at room temperature
3/4 teaspoon pure almond extract
3/4 teaspoon pure vanilla extract
1-1/2 cup all purpose flour
1 teaspoon baking powder
1/2 cup golden raisins

Preheat oven to 350 degree's. Prepare bottom of a 9"x13" pan with nonstick cooking spray. With an electric mixer, beat eggs and sugar until light. Add shortening, almond extract, vanilla, flour and baking powder; mix well. Blend in raisins. Divide batter and arrange into two 2" tube shaped loaves in the prepared pan. Bake 25 minutes. Remove pan from oven; cut cookies into 1/3 inch thick slices. Turn cookies on their sides and bake 5 minutes more or until cookies are firm to the touch. Cool cookies and store in a tightly covered container.

Nutrition Facts:
Amount Per Serving: Calories 80
Fat 3 g, Cholesterol 12 mg,
Sodium 30 mg,

Serves 22
1 serving = 2 cookies

Courtesy Of: The Art Of Cooking For The Diabetic

Apple Oat Quick Bread

1 cup quick or old fashioned oats, uncooked
1 cup all purpose flour
1 tsp. baking soda
1 tsp. ground cinnamon
1/2 tsp. ground allspice
1/3 cup honey
1/4 cup skim milk
1/4 cup vegetable oil
1 egg
2 Jonathan apples, diced

Preheat oven to 350°F. Combine first 5 ingredients in a bowl. Beat next 4 ingredients in another bowl until blended. Stir into flour mixture just until flour is moistened (batter will be lumpy). Fold in apples. Transfer batter to a lightly buttered 4x8 inch loaf pan and bake 50-60 minutes or until tester comes out clean when inserted in center.

Makes 10 servings

1 apple
2 tbls. apple juice concentrate
1/4 teas. cinnamon
3 tbls. boiling water
2 tbls. raisins (Optional)

Preheat oven to 350 F. Cut apple in half and remove core. Lay both halves on a baking pan with the skin side down. Spoon 1 tbls. raisins per apple half. Combine boiling water, juice cocentrate, and cinnamon, then pour this mixture over the apple halves. Bake until tender, 35-40 minutes, basting often with the juice. Cool to safe temperature and peel off the apple skin before serving.

Baked Vegetable Chips

2 - 3 lbs (900 - 1350 g) assorted root vegetables, such as sweet potatoes, russet potatoes, large carrots, daikon radishes, turnips, parsnips, rutabagas (Swedes), or beets, peeled and sliced as thinly as possible
Salt
Cooking spray

Sprinkle the vegetables lightly but evenly with salt and allow to stand at room temperature for 30 minutes. Rinse in cold water and dry completely with paper towels. Spray a baking sheet lightly with the cooking spray and arrange the sliced vegetables in a single layer on the sheet. Spray the vegetables lightly with cooking spray and bake in a preheated 275 (130C) oven for 40 to 60 minutes. Check the vegetables frequently and remove them as they are dry. They will become more crisp as they cool. Season with salt and store in an airtight container for up to two weeks. Makes about 4 to 6 cups (1 - 1.5 L), to serve 4 to 6.

1 pkg sugar-free cherry gelatin
3/4 cup boiling water
1 prepared Angel Food cake (torn into 1-inch cubes)
1 can (approx 20-oz) light cherry pie filling
1 carton (8-oz) Fat-Free Cool Whip

Dissolve gelatin in water; refrigerate for 15 min. Place half of the cake cubes in 3-qt trifle or clear glass serving bowl; top with half of the gelatin and pie filling. Repeat layers. Top with whipped cream. Refrigerate 1-hour.

Chocolate Raspberry Mousse

1 pkg sugar-free raspberry gelatin (.3 oz)
2 T unsweetened cocoa powder
1 T + 1 1/2 t granulated sugar
1/2 c boiling water
1 c orange juice
2 t grated orange peel
1 1/2 c reduced-calorie nondairy whipped topping
1 1/2 c fresh or thawed raspberries

In medium bowl, combine gelatin, cocoa and sugar; add boiling water; stir to dissolve. Stir in orange juice and peel. Refrigerate 30-40 minutes, stirring occasionally, until mixture mounds slightly when dropped from a spoon. With electric mixer, beat gelatin mixture 3 minutes. Gently fold in whipped topping. Divide evenly among eight dessert cups. Refrigerate at least 2 hours, or until firm. Garnish with raspberries. Makes 8 servings.

Nutritional information: 66 calories, 2 g fat, 1 g protein, 12 g carbohydrates, no cholesterol, 30 mg sodium. 1 pt on WW.

Fat Free Berry Shake

1 c. frozen unsweetened berries, any combination
1 c. plain nonfat yogurt or skim milk
3 tbsps. all-fruit strawberry spread (or 1 tbsp. sugar)
1 tsp. vanilla

Blend all and serve. Makes 2 servings. Nutrient analysis per serving: 125 calories, 0 g. fat. Key nutrients: Vitamin C, 45% of RDA for pregnancy; vitamin B12, 31%; calcium, 19%.

Fat Free Red Wine Vinegar Dressing

1 1/3 cups water
1/4 cup granulated sugar
2 teaspoons cornstarch
1/8 teaspoon Knox unflavored gelatin
1 1/2 teaspoons dried minced onions
1 teaspoon salt
1/2 cup red wine vinegar
7 drops red food coloring, optional

Combine water, sugar, cornstarch, gelatin, onion, and salt in a small sauce pan. Whisk to dissolve cornstarch, then set pan over medium/low heat.

Heat mixture until boiling, stirring often, When mixture begins to boil, cook for 2 additional minutes, stirring constantly, then remove from heat. Let mixture cool for 5 minutes.

Add vinegar and food coloring to saucepan and stir. Transfer dressing to a covered container and refrigerate, preferably overnight, before serving.

Lemon Meringue Cookies

2 large egg whites
1/8 teaspoon salt
2/3 cup sugar
1 teaspoon finely grated lemon zest
1 teaspoon vanilla extract

1.Preheat oven to 400 degrees. Line two baking sheets with baking parchment and set aside.
2.Beat egg whites and salt in small bowl at high electric-mixer speed until frothy. With mixer still at high speed, add sugar gradually and continue beating until meringue peaks stiffly (about 4 minutes). Beat in vanilla, then by hand fold in lemon zest.
3.Drop meringue from rounded teaspoon onto prepared baking sheets, spacing 2 inches apart. Set in oven, immediately turn oven off, and let cookies remain in the oven for 2 hours (you can leave them in overnight)
4.Peel meringue off parchment and store in airtight container. Makes about two dozen cookies.
Note: A cookie contains 23 calories, 0 g fat, 0 g cholesterol and 17 mg sodium. Recipe from the "Good Morning America Cut the Calories Cookbook"

Lower Fat Peanut Butter Pie

8 chocolate wafer cookies, crushed
1/2 cup creamy peanut butter (Jif 1/3 less fat)
4 oz. light cream cheese
4 oz. fat-free cream cheese
1 can fat-free sweetened condensed milk, (14 oz.)
2 Tlbs. lemon juice
1 cup frozen light whipped topping, thawed (8oz.)
2 teas. chocolate syrup

Lightly coat a 9" pie plate with nonstick spray. Scatter the cookie crumbs evenly over the bottom. Set aside. In a large bowl, usining an electric mixer set on medium speed, beat together the peanut butter, light cream cheese, and fat-free cream cheese until smooth. Gradually beat in the milk and lemon juice. Fold in the whipped topping. Spoon into the pie plate, spreading evenly over the crumbs. Drizzle with the chocolate syrup. Using the tip of a knife, decoratively swirl the chocolate syrup. Cover with plastic wrap and chill for at least 4 hours, or until set.

Makes 8 servings.

Per serving: 336 cal, 13 g protein, 43 g carbo, 13 g fat, 5 g sat.fat, 14 mg chol, 227 mg sodium, 1 g fiber.

1 1/2 ounces quick-cooking rolled oats
1/4-cup light brown sugar firmly packed
1 1/3 tablespoons all-purpose flour
1 1/3 tablespoons Brummel & Brown low fat spread well chilled
2 large granny Smith apple pared, cored and thinly sliced
1-cup cranberries
1-tablespoon fresh lemon juice
1/3-teaspoon cinnamon
1 dash ground nutmeg

Preheat oven to 375o F. Spray an 8" square baking pan with nonstick cooking spray. In small bowl, combine oats, 2 tablespoons of the sugar and the flour; work in margarine with two knives or your fingers until crumbly; set aside. In large bowl, combine apples, cranberries, the remaining 2 tablespoons sugar, the juice, cinnamon and nutmeg; toss to coat. Spray baking pan with non-stick spray. Spoon into prepared pan; top evenly with oats mixture. Bake 35-40 minutes at 350, until filling bubbles and topping is golden brown.

Low Fat Fettucine Alfredo Recipe

4 ounces fettuccine
2 teaspoons margarine
4 cloves garlic, minced
4 1/2 teaspoons all-purpose flour
1 1/2 cups skim milk
1/2 cup grated Parmesan cheese
2 ounces Neufachatel cheese
1/4 cup chopped parsley

1. In a large pot cook with boiling salted water cook fettuccini pasta until al dente. Drain.
2. Meanwhile, in a large saucepan over medium-high heat melt margarine; add garlic and saute for one minute. Add flour, stirring constantly. Gradually whisk in milk, continue to stir until sauce thickens, about 5 to7 minutes. Add the Neufchatel cheese, grated Parmesan cheese, and ground black pepper. Cook until the cheese has completely melted.
3. Serve Alfredo sauce over cooked and drained fettuccini noodles. Sprinkle the top with fresh parsley.

Makes 2 servings

Vegetable cooking spray
1/4 cup chopped onion
2 cloves garlic, minced
2 (4-ounce) boneless, skinless chicken breast halves
1/2 teaspoon dried parsley flakes
1/2 teaspoon dried whole oregano
1/2 teaspoon dried whole basil
1/2 teaspoon salt
1/8 teaspoon pepper
1 (16-ounce) can no-salt-added tomatoes, undrained and chopped
6 cooked lasagna noodles (cooked without salt or fat)
1 (16-ounce) carton 1% low-fat cottage cheese
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
1/3 cup grated Parmesan cheese
1/4 cup (1 ounce) shredded 40%-less-fat cheddar cheese

Instructions Coat a large skillet with cooking spray; place over medium heat until hot. Add onion and garlic; sauté about 2 minutes. Cut chicken into bite-size pieces; add to skillet with parsley and next 5 ingredients. Stir well. Bring to a boil; reduce heat, and simmer, uncovered, 15 minutes. Remove from heat. Coat a 10- x 6- x 2-inch baking dish with cooking spray; place 3 noodles in dish. Layer half each of cottage cheese, mozzarella cheese, chicken mixture, and Parmesan cheese. Repeat layers. Cover and bake at 350 degrees F for 25 minutes. Remove cover, and sprinkle with cheddar cheese. Bake an additional 5 minutes. Yield: 6 servings Per serving: 232 calories, 26 grams protein, 5. 6 grams fat, 18.4 grams carbohydrate, 36 milligrams cholesterol, 735 milligrams sodium, and 244 milligrams calcium. Credits Recipe by: Betty Fletcher

Low Fat Pistachio Delight

1 small pkg. Sugarfree Pistachio instant pudding mix
1 20 oz. can crushed pineapple (do NOT drain)
1 15 oz. can lite fruit cocktail (drained) OR 2 cups fresh cut fruit
1 11 oz. can mandarin oranges (drained)
1 8 oz. container Light Cool Whip
green food coloring

In a large bowl, dump pineapple with juice Sprinkle on dry pudding mix Stir well until thick Fold in Cool Whip- stir well Add 4 drops of green food coloring- stir well Fold in well all the drained fruit Chill for a couple hours before serving

1 box Betty Crocker Light Yellow Cake mix -- (1 lb 2.25= oz)
3 egg whites
1 cup canned pumpkin
1 cup orange juice
1/2 cup fat-free sour cream
2 teaspoons vanilla
1 teaspoon cinnamon
1/2 teaspoon allspice
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon nutmeg

GLAZE:
1 1/4 cups powdered sugar -- sifted
1/4 teaspoon vanilla
water

Mix together all the cake ingredients for 2 minutes. Pour into a bundt pan coated with cooking spray. Bake 35-40 minutes at 350=B0 F. Cool. Makes 16 servings.

Glaze: Mix together the powdered sugar and vanilla. Add water, one tablespoon at a time, to get a runny consistency. Drizzle over the warm cake.

per serving: 192 Kcal 2g fat (1g sat fat) 9% CFF 228mg Na 1mg cholesterol (2.5g PRO/2.0g FAT/40.7g CHO)

If made in 12 mini-bundt pans - per serving: 256 Kcal 3g fat (1g sat fat) 9% CFF 304mg Na 2mg cholesterol

12 ounce jumbo shell macaroni
1 onion, diced
1 celery rib, chopped
1/4 cup fat free chicken broth
2 cups lite evaporated milk
3 Tablespoons unbleached flour
1 Tablespoon chopped fresh dill
pepper to taste
12 ounces fat free Swiss cheese
2 slices white bread
1/3 cup fat free ranch dressing
1 - 12 ounce can tuna packed in water

1. Preheat oven to 375º F.
2. In large nonstick saucepan, prepare pasta according to package directions, drain and set aside.
3. In nonstick saucepan over high heat, saute onions and celery in broth for 5 minutes or until tender. Remove onion mixture and place in medium bowl.
4. Place milk, flour and spices in blender, mix on high for 1 minute.
5. In medium nonstick saucepan over medium heat, pour in milk mixture, stirring constantly until sauce thickens. Stir in cheese until blended.
6. Pour sauce in 11" x 7" nonstick baking dish.
7. In bowl with celery mixture, stir in bread torn into crumbs, ranch dressing and tuna.
8. Fill cooked shells with tuna mixture; arrange filled shells in sauce.
9. Cover and bake 20 to 25 minutes. Serve hot.

Makes 5 servings.
Calories.....348.....Fat.....2.8 g.....Fiber.....2.6 g.

Raspberry Jewel Pie

1 pkg. plain gelain (1/4 oz.)
1/4 cup fat-free milk
1 tub light cream cheese (8oz.)
1 cup fat-free ricotta cheese (8oz.)
1/3 cup sugar
1 teas. vanilla extract
1 ready-made low-fat graham cracker crust

TOPPING
1/3 cup sugar
1 Tlbs. cornstarch
3/4 cup peach nectar
10 oz. fresh strawberries (about 2 cups), rinsed and patted dry

TO MAKE THE PIE: In a small saucepan, sprinkle the gelatin over the milk and set aside for 1 minute, or until softened. Cook, stirring, over medium-low heat for 3 to 5 minutes. Do not boil. Set aside. In a medium bowl, using an electric mixer set on low speed, beat together the cream cheese, ricotta, sugar, and vanilla extract until smooth. Gradually beat in the milk mixture. Pour into the crust. Cover with plastic wrap and refrigerate.

TO MAKE THE TOPPING: In another small saucepan, combine the sugar and cornstarch, stirring to remove any lumps. Gradually stir in the nectar. Cook, stirring, over medium-high heat, for 2 minutes, or until bubbly. Remove from the heat and set aside for 10 minutes, or until cooled. Arrange the raspberries, points up, over the top of the pie. Drizzle the peach glaze evenly around the raspberries. Cover with plastic wrap and chill for at least 2 hours, or until set. Makes 8 servings.

Per serving: 291 cal, 11 g protein, 45 g carbo, 8 g fat, 4 g sat. fat, 18 mg chol, 258 mg sodium, 3 g fiber.

Tuna Mandarin Roll-Ups

1 (12 oz.) can solid white albacore tuna in water, drained
1/4 cup fat-free mayonnaise dressing
1/4 teaspoon curry powder, (optional)
1 (11 oz.) can Mandarin orange segments, drained
1/3 cup celery, finely chopped
4 small flour tortillas
2 cups lettuce or baby spinach, loosely packed and torn

In medium bowl, using fork, combine tuna, mayonnaise and curry powder; mix well. Stir in oranges and celery. Spread ½ cup tuna mixture onto each tortilla to within 1 inch of edge; top with ½ cup lettuce. Roll up; serve immediately. You can substitute 1 can water chestnuts (drained) for the celery, if desired.

Nutrition Facts:
Amount Per Serving:
Calories 310, Total Fat 1 g
Cholesterol 25 mg , Sodium 630 mg

Serves 4

Makes 8 scones

1-1/3 cups all-purpose flour
1/2 cup plus 2 teaspoons sugar, divided
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons cold butter or stick margarine
1/2 cup plus 2 tablespoons reduced-fat sour cream
1/4 cup chopped dried peaches or apricots
1/2 teaspoon vanilla extract
1 teaspoon fat-free milk

In a bowl, combine the flour, 1/2 cup sugar, baking powder, baking soda and salt. Cut in butter until mixture resembles coarse crumbs. Add sour cream, peaches and vanilla; stir just until moistened. Turn dough onto a floured surface; knead gently 4-5 times (dough will be sticky). Divide dough in half; gently pat each portion into an 8-in. circle on a baking sheet coated with nonstick cooking spray. Cut each into four wedges; separate wedges slightly. Brush tops with milk; sprinkle with remaining sugar.

Bake at 400° for 10-12 minutes or until golden brown. Yield: 8 scones.

Nutritional Analysis: One scone equals 181 calories 4 g fat (3 g saturated fat) 13 mg cholesterol 295 mg sodium 32 g carbohydrate 1 g fiber 3 g protein Diabetic Exchanges: 2 starch, 1/2 fruit