Low-Fat Recipes

By Sherril Steele-Carlin

If it's a New Year, then for most of us it's time to start on a diet to get rid of those unwanted holiday pounds!! Here are some delicious low-fat and low-calorie recipes that won't leave you starving for more helpings.

Chicken Breasts with Carrot and Zucchini Stuffing

  • 4 small boneless, skinless chicken breasts
  • 1 cup carrots, shredded (about 2 small)
  • 1 cup zucchini, shredded (about 1 med.)
  • 1 tsp. kosher salt
  • 1/4 tsp. poultry seasoning
  • 1 envelope low-sodium chicken-flavored bouillon
  • 1/4 cup water

With each chicken breast, gently pull back meat to form pocket; set aside. In medium bowl, combine carrots, zucchini, salt, and poultry seasoning. Spoon about 1/2 cup mixture into each pocket; secure with toothpicks. Place chicken in 10-inch skillet, sprinkle with bouillon. Add water to skillet and heat to boiling over medium high heat. Reduce heat to low; cover and simmer about 40 minutes or until chicken is fork tender. Remove toothpicks.

Makes 4 servings, 180 calories per serving.

Baked Onions

Cover pie plate in foil (for easy cleaning). Use two to three onions per person, depending on size. Do not peel. Place onions on pie tin and bake one hour at 400 degrees. When done cut root end off, squeeze stem end and squeeze the onion out whole. Spread margarine and/or fresh herbs like rosemary, thyme, or basil over onions, season with salt and pepper. Not recommended for microwaves, but these are great with baked potatoes.

Country Style Chili

  • 1 lb. ground beef (or ground chicken or turkey)
  • 3/4 cup chopped onion
  • 1 (16 oz.) can kidney beans
  • 1 pt. canned tomatoes (2 cups)
  • 1 (8 oz.) can tomato sauce
  • 1 (4 oz.) can mushrooms, stems and pieces
  • 1 1/2 cup frozen mixed vegetables
  • 1 tsp. chili powder
  • 1 tsp. salt
  • 1/4 tsp. paprika
  • 1 1/4 c. cayenne pepper

Brown ground beef in large soup pot; drain. Add kidney beans, canned tomatoes, tomato sauce, salt, chili powder, paprika, and cayenne pepper. Simmer 1/2 hour. While simmering, cook frozen mixed vegetables according to directions. Add mushrooms and cooked vegetables to chili and simmer for an additional 1/2 hour.

Makes 6 servings. Exchanges: 1 starch, 1 bread, 2 lean meat and 2 vegetables; calories: 246; carbohydrates: 24 gm; protein 23 gm; fat 7 gm.

Sugarless Cookies

  • 1 cup flour
  • 1 1/2 tsp. cinnamon
  • 1 tsp. baking soda
  • 1/2 tsp. salt
  • 1/4 tsp. nutmeg
  • 1 tsp. ground cloves
  • 1 tsp. allspice
  • 1 1/2 c. raisins
  • 1 cup unsweetened applesauce
  • 1/2 cup canola oil
  • 2 eggs
  • 1 tsp. vanilla
  • 1/2 cup chopped nuts
  • 1 cup quick-cooking oats

Preheat oven to 375 degrees. Mix dry ingredients and add remaining ingredients to moisten. Drop by teaspoonful onto cookie sheet sprayed with non-fat cooking spray. Bake at 375 degrees for 12 minutes.

Beef Stew

  • 1 lb. lean stew beef, cubed
  • 2 Tbsp. Worcestershire sauce
  • 1/2 tsp. salt
  • 1/4 tsp. oregano
  • 1/8 tsp. allspice
  • 1 low-sodium beef bouillon cube
  • 2 cups boiling water
  • 1 cup canned tomatoes
  • 4 med. potatoes, cubed
  • 3 med. carrots, sliced
  • 3 sm. onions, quartered
  • 1 (10 oz.) pkg. frozen peas

Marinate beef in Worcestershire sauce for several hours. Brown marinated beef cubes in non-stick skillet. Add salt, oregano, and allspice. Dissolve bouillon cube in boiling water; pour over beef. Add tomatoes and simmer over low heat for 1 1/2 to 2 hours or until meat is tender. Add potatoes, carrots, and onions, continue to cook for 30 minutes. Add peas; cook 15 minutes longer or until meat and vegetables are tender.

Makes 6 servings, 1 cup each. Exchanges: 1 bread, 2 medium-fat meat, 1 vegetable.

Italian Spaghetti

  • 1/2 sm. onion, chopped
  • 1/2 lb. lean ground beef
  • 1/3 cup tomato paste
  • 2/3 cup water
  • 2 1/4 tsp. Italian seasoning
  • 1/2 tsp. onion powder
  • 1/4 tsp. garlic powder
  • 1/4 tsp. oregano
  • 1/8 tsp. pepper
  • 1 sm. bay leaf
  • 1/2 cup tomatoes, fresh or canned
  • 2 cup cooked spaghetti, drained

Combine onion and ground beef. Place in non-stick skillet and brown, draining off fat as it accumulates. Add tomato paste, water, spices, herbs, and tomatoes. Simmer 1 or more hours, adding more water if needed. Serve 1/2 cup sauce over 1/2 cup cooked spaghetti.

Makes 4 servings. Exchange: 1 bread, 1 vegetable, 1 medium-fat meat.

Shrimp  Scampi

  • 1/2 cup reconstituted dry butter substitute
  • 1/2 tsp. salt
  • 1/2 tsp. garlic powder
  • 1/2 tsp. parsley
  • 1/4 tsp. oregano
  • 1/4 tsp. sweet basil
  • 1/8 tsp. cayenne pepper
  • 1 1/2 cup fat-free chicken broth
  • 1 1/2 Tbsp. lemon juice
  • 2 cups cooked shrimp, peeled and deveined
  • 1 Tbsp. cornstarch

Combine all ingredients except shrimp and cornstarch. Bring to a boil and add shrimp. Stir in cornstarch to thicken. NOTE:  Serve over rice or noodles (count as bread exchange).

Makes 10 servings of 2 ounces each.  Exchange: 2 low-fat meat, 1 vegetable.

Tuna Salad

  • 1 (6 1/2 oz.) can water packed tuna
  • 2 hard cooked eggs, chopped
  • 1/4 cup chopped celery
  • 2 Tbsp. reduced calorie mayonnaise
  • Lettuce leaves; optional

Combine all ingredients except lettuce leaves. Refrigerate until serving. Serve on lettuce leaf, if desired.

Makes 4 servings of 1/2 cup each.  Exchange: 2 low-fat meat.

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