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.
CHICKEN SOUFFLÉ
- 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
Instructions
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.
APPLE CINNAMON PUNCH
- Calorie count: 166
- Fat 0g; Pro 0.2g;
- Carbohydrate 36.7g;
- Fiber 0g;
- Cholesterol 0mg;
- Iron 0.2mg;
- Sodium 4mg;
- Calcium 12mg
Ingredients:
- 6 cups cranberry-apple drink
- 3 cups water
- 15 hard cinnamon candies
- 1 (6-ounce) can thawed limeade concentrate, undiluted
- 10 servings
Instructions:
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.
CHEESE BREAD
- Calorie count: 125
- Fat 3g,
- Protein 5g,
- Carbohydrate 19g,
- Cholesterol 6mg,
- Sodium 109mg
Ingredients:
- 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
Instructions:
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.
VEGETABLE BEAN SOUP
- Calorie Count: 12% from fat
- Fat 3g ;
- Protein 14.4g;
- Carbohydrate 38g;
- Fiber 6.8g;
- Cholesterol 8mg;
- Iron 4.1mg;
- Sodium 419mg;
- Calcium 187mg
Ingredients:
- 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
Instructions:
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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