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  Low Fat Recipes

By using the low-fat recipes, you can achieve your goal of a trimmer, healthier body. There is strong evidence that the high levels of fat consumed by most Americans are a major risk factor for conditions like gallbladder disease, cancer, heart disease and diabetes. The American Heart Association, the National Academy of Science, the American Cancer Society, and many other groups and nutrition boards across the country recommend a diet in which a maximum of 30% of calories come from fat (no more than 10% of total calories from saturated fats), 55-65% calories come from carbohydrates, and 10-15% of calories are provided by proteins. From a weight loss viewpoint, a low-fat diet is ideal because it minimizes the amount of fat that your body has to store in the first place.

Tips on Low Fat Cooking

  • The use of a nonstick skillet will greatly reduce the amount of liquid or fat you need to keep things moving freely in the pan.
  • When baking, use fruit purees, applesauce, or plain non-fat yogurt instead of oil.
  • Use fat-free cream cheese or blended fat-free cottage cheese instead of regular cream cheese.
  • Experiment with fat-free products as substitutes for the regular type products in your recipes.
  • Use de-fatted broth, fruit juice, wine, water, or cider to saute meats and vegetables instead of oil or butter.
  • If a recipe must have the fat to work, try using half the fat.


  • Calorie Count : 228
  • Fat 3g,
  • Protein 11g,
  • Carbohydrate 39g,
  • Cholesterol 80mg,
  • Sodium 726mg

Ingredients :

  • 2 c chicken breast strips, cooked and cubed
  • 1 1/2 c long-grain white rice, cooked
  • 3 whole hard-boiled eggs, chopped
  • 1/2 c onions, chopped
  • 1/4 tsp salt
  • 10 3/4 ozs low-fat cream of mushroom soup
  • 3/4 c fat-free mayonnaise
  • 1 c Rice Krispies cereal
  • 8 servings

Preheat oven to 375 degrees. Spray a 2-quart casserole dish with non-stick cooking spray and set aside. Combine chicken, rice, eggs, onions, and salt in a medium mixing bowl. Mix well. Fold in mushroom soup and mayonnaise. Mix well. Spoon and spread mixture evenly into prepared dish. Sprinkle Rice Krispies over top. Bake for 45 minutes.


  • Calorie count: 166
  • Fat 0g; Pro 0.2g;
  • Carbohydrate 36.7g;
  • Fiber 0g;
  • Cholesterol 0mg;
  • Iron 0.2mg;
  • Sodium 4mg;
  • Calcium 12mg


  • 6 cups cranberry-apple drink
  • 3 cups water
  • 15 hard cinnamon candies
  • 1 (6-ounce) can thawed limeade concentrate, undiluted
  • 10 servings

Combine all of the ingredients in a large pitcher. Cover and chill 8 hours or until candies are dissolved. Pour mixture into a large Dutch oven, and cook over medium heat until thoroughly heated.


  • Calorie count: 125
  • Fat 3g,
  • Protein 5g,
  • Carbohydrate 19g,
  • Cholesterol 6mg,
  • Sodium 109mg


  • 1 package dry yeast
  • 2 teaspoons sugar
  • 1 cup warm water
  • 3 cups bread flour, divided
  • 2 teaspoons mustard
  • 1 tablespoon vegetable oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 3/4 cup sharp cheddar cheese, shredded
  • Cooking spray
  • 16 Servings

In a large bowl dissolve yeast and sugar in warm water. Let stand 5 minutes.Add 1 cup flour, mustard, oil, salt, and pepper to the yeast mixture and stir until smooth.Then add 1 3/4 cups flour and cheese. Stir to form soft dough.Turn dough out onto a lightly floured surface. Knead until smooth and elastic.Coat large bowl with cooking spray and place dough in bowl. Flip dough to coat with spray.Cover and let rise in a warm place for 1 hour or until doubled in bulk.Punch dough down and turn out onto a lightly floured surface.Roll dough into a 14×7-inch rectangle. Roll up rectangle tightly starting with a short edge, pressing firmly to eliminate air pockets and pinch ends to seal.Place roll seam side down in a 9×5-inch loaf pan coated with cooking spray. Cover and let rise 1 hour or until doubled in bulk.Preheat oven to 375º.Uncover dough and bake at 375ºfor 35 minutes.Remove from pan immediately and cool on wire rack.

Tip: If bread sticks to hands while forming dough, gradually sprinkle remaining flour on dough.


  • Calorie Count: 12% from fat
  • Fat 3g ;
  • Protein 14.4g;
  • Carbohydrate 38g;
  • Fiber 6.8g;
  • Cholesterol 8mg;
  • Iron 4.1mg;
  • Sodium 419mg;
  • Calcium 187mg


  • 1 pound dried navy beans
  • 8 cups water
  • 1/2 cup dry red wine
  • 2 teaspoons dried basil
  • 1 1/2 teaspoons salt
  • 1 teaspoon dried marjoram
  • 1/4 teaspoon pepper
  • 2 cups chopped onion
  • 2 cups sliced zucchini
  • 1 cup chopped celery
  • 1 cup chopped red bell pepper
  • 1 cup sliced carrot
  • 6 garlic cloves, minced
  • 1 (6-ounce) can tomato paste
  • 1/3 cup grated fresh Romano cheese
  • 10 servings

Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain beans; return to pan. Add 8 cups water and next 5 ingredients (water through pepper); bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours. Add onion and next 5 ingredients (onion through garlic); simmer, uncovered, 50 minutes or until vegetables are tender. Stir in tomato paste; cook an additional 10 minutes. Ladle soup into bowls, and sprinkle with cheese.

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