Low Fat Recipes

1 of everything Chili
A Quick & Easy Chili Recipe that can be prepared ‘last minute’ if needed.
35 Minutes to Prepare and Cook

Number of Servings: 6

1 lb Lean Ground Turkey
1 diced medium Onion
1 can diced Tomatoes (with or without peppers)
1 tbsp Chili powder (more or less to taste)
1 can Pork ‘n Beans or Baked beans
1 can Bush’s Black Beans

Directions
1. Brown ground turkey (and/or beef) and diced onion in skillet. Drain well (rinse if desired.)
2. Add canned tomatoes and beans and stir well.
3. Bring to a boil then reduce heat to a simmer.
4. Add Chili Powder and stir. Simmer 15 minutes or longer.

* Please note: the CHILI POWDER in this recipe is the blend of seasonings used to make chili, it is *NOT* pure ground chili peppers. If using ground peppers you will need to adjust amount to your taste.

** This is a great, easy last minute recipe. It’s not as incredible as many more complicated chili recipes, but it will certainly give you a ‘chili fix’ even if you don’t want to spend a lot of time cooking. However, you can also use this as a starting point but add as many other ingredients as you like … hot peppers, bell pepper, any kind of bean you have on hand, corn, more spices, etc.

Number of Servings: 6

Nutritional Info
Calories: 240.0
Total Fat: 6.8 g
Cholesterol: 57.8 mg
Sodium: 598.9 mg
Total Carbs: 26.1 g
Dietary Fiber: 8.0 g
Protein: 22.7 g

 

Mock Beef Stroganoff
A great dish to make using left over pot roast!
20 Minutes to Prepare and Cook

Number of Servings: 6


1 lb – Shredded Roast Beef or Beef Pot Roast
1 cup Beef broth from the roast and/or water
1 can *Healthy Request Cream of Mushroom Soup
1 cup – Breakstone Fat Free Sour Cream

Directions
1. Heat beef, broth and/or water in a large sauce pan.

2. Stir in cream of mushroom soup. (or sliced fresh or canned mushrooms.)

3. Bring mixture just to a boil and then reduce heat. Allow to simmer as your noodles, rice or potatoes cook.

4. When almost ready to serve, stir in the Fat Free Sour Cream. Allow this to simmer till hot, but do not boil once the sour cream is added or it may ‘break’ and curdle.

5. Serve mixture over noodles, rice, light bread, or potatoes. Egg Noodles are most traditional for stroganoff … but we like to use Ronzoni Healthy Harvest pasta.

** I like to use left over roast and broth from a roast that has cooked in the crockpot. I usually buy a roast a little larger than we need for one meal and save part of it to make this recipe a few nights later. You can easily ‘de-fat’ the broth after it has chilled in the refrigerator. If you don’t have at least a cup of broth, add water as needed. You can also substitute a pound of browned, crumbled, drained and rinsed ground beef for the roast. My family likes it either way, but I really prefer to make it with roast.

Number of Servings: 6

Please Note: This recipe and the nutritional information is for the beef stroganoff topping only … it does not include the noodles or whatever you choose to serve the mixture over.

Nutritional Info
Calories: 164.5
Total Fat: 4.4 g
Cholesterol: 52.3 mg
Sodium: 289.2 mg
Total Carbs: 10.9 g
Dietary Fiber: 0.4 g
Protein: 18.8 g

 

Coconut Dream Pie
Diet Friendly

Number of Servings: 12


2 envelopes Kraft Dream Whip Topping – dry mix (unprepared)
2-3/4 cup nonfat milk
1 tsp. Vanilla Extract
1 tsp. Coconut Extract (optional)
2 (4 serving) boxes Kraft Jell-O Brand Fat Free Sugar Vanilla Free Pudding
1 cup coconut, toasted
1- 9″ graham cracker pie shell  (may use any type shell you wish, or serve this as a mousse without a shell)

Directions
Beat whipped topping mix , 1 cup of milk and vanilla on high for 6 minutes till very stiff (6 minutes … don’t under beat)

Add remaining milk and pudding mixes, and coconut extract (if using), beat on high for 2 minutes. Fold in coconut, pour into pie shell.***

Reserve 2 TBSP of coconut for garnish if desired.

Chill at least 4 hrs. Sprinkle with reserved coconut or a few very fine chocolate curls to garnish.

*** To save almost 100 calories per serving … do not make in a pie shell. Instead, fill individual dessert cups with pie filling and sprinkle lightly with low fat graham cracker crumbs (toasted).

Number of Servings: 12

Nutritional Info
Calories: 148.1
Total Fat: 6.6 g
Cholesterol: 1.1 mg
Sodium: 349.2 mg
Total Carbs: 19.4 g
Dietary Fiber: 0.9 g
Protein: 2.9 g

 

 

Broccoli & Cauliflower Salad
Keep this in the fridge for a snack, salad or side dish.

Number of Servings: 10

Broccoli – 1 bunch
Cauliflower – 1 head
Carrot – 1 medium
Purple Onion – 1 small
1/4 cup – Low Fat Cheese shredded (Cheddar, Parmesan, etc.)
4 tbsp. – Lite/Low fat Ranch Dressing (Wish Bone Just 2 Good!)
2 tbsp. Light Mayonnaise
1 tsp. Splenda (optional)

Optional (not include in nutritional info):
2 tbsp. Real Bacon Bits
1 cup grape or cherry tomatoes (cut in half if needed)
Any other crisp raw Veggies that you like

Directions
Break Broccoli and Cauliflower into small flowerets. Dice tender parts of stems into bite size pieces, discard the ends of the stems and any parts you don’t wish to use.

Slice onion in half length-wise, slice each half into very thin slices (use as much or as little as you wish.)

Shred or very thinly slice the carrot.

Toss all vegetables, cheese and bacon bits (if using) in a large bowl.

Add Dressing, Mayo and Splenda (if using) and toss well. If dressing seems too thick you may wish to add a few drops of water.

This recipe provides a very lightly dressed salad. You can add more dressing or mayo if you wish, but the amount in the recipe is enough to flavor the veggies and keep them from being completely dry.

This is best if allowed to marinate for a few hours or over night but can be eaten right away.

Number of servings is estimated based on average size heads of broccoli and cauliflower.

Number of Servings: 10

Nutritional Info
Calories: 62.2
Total Fat: 2.0 g
Cholesterol: 1.8 mg
Sodium: 140.9 mg
Total Carbs: 9.1 g
Dietary Fiber: 3.6 g
Protein: 4.0 g

 

 



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