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Low Fat Supper Recipes
Home>>> Recipes & Food>>> Low Fat Supper Recipes
One of the things you can
do to cut back on your calories and try to consume a healthier diet,
is to prepare a few low fat supper recipes throughout the week. This
means that you will be replacing some of the fatty ingredients that
you find within familiar recipes with low fat or fat-free
substitutes. Below you will find a few recipes to consider when you
want a few low fat dinner ideas:
In this recipe, there are
165 calories, 35 of them are from fat. 3 boneless skinless
chicken breast 1/2 C fat-free (skim)
milk 1) Remove fat from
chicken. 2) Spray 12" nonstick
skillet with cooking spray; heat over med. heat. 3) Cook chicken in skillet
2 minutes on each side. 4) Reduce heat to med-low.
5) Stir in mild, broth and
onion. 6) Cook 5 minutes, turning
chicken occasionally, until onion is tender. 7) Stir in spinach.
8) Cook 3-4, stirring
occasionally, until spinach is completely wilted and chicken is
cooked through. 9) Remove chicken from
skillet, keep warm. 10) Increase heat to
medium. 11) Cook spinach mixture
about 3 minutes or until liquid is almost evaporated. 12) Stir in salt, pepper,
nutmeg. 13) Serve chicken on
spinach (Makes 4 servings)
One serving from this recipe contains 285 calories and 7 grams of
fat. 8 manicotti shells
Nonstick spray coating 1/2 cup chopped fresh
mushrooms 1/2 cup finely chopped
onion 1 tablespoon snipped
fresh parsley 1 teaspoon dried Italian
seasoning, crushed 1/8 teaspoon paprika 10 ounces tofu (fresh
bean curd), drained 1 slightly beaten egg
white 2 tablespoons grated
Parmesan cheese 1-1/4 cups fat-free milk 2 tablespoons all-purpose
flour
1/8 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon pepper
1/2 cup shredded low-fat cheddar cheese (2
ounces)
1) Cook pasta shells according to package directions.
2) Rinse in cold water; drain.
3) Spray a medium skillet with nonstick spray coating.
4) Add mushrooms and onion; cook until tender.
5) Stir in parsley, Italian seasoning, and paprika.
6) Cool slightly
7) Mash the tofu in a bowl.
8) Stir in egg white, Parmesan cheese, and mushroom and
onion mixture.
9) Stuff each manicotti shell with about 1/4 cup of the tofu
mixture.
10) Arrange stuffed shells in a 12x7-1/2x2-inch baking
dish.
11) For sauce, in a medium saucepan combine milk, flour,
garlic powder, salt, and pepper.
12) Cook and stir until thickened and bubbly.
13) Pour sauce over pasta in baking dish.
14) Bake, covered, in a 350 degree F. oven for 20 to 25
minutes or until heated through.
15) Sprinkle with cheddar cheese.
16) Bake, uncovered, 2 minutes more or until cheese is
melted.
(Makes 6 to 8 main-dish servings)
One serving from this recipe contains 248 calories, as well
as 4 grams of fat.
2 cups chopped onion
1-1/2 cups chopped green sweet pepper
1 14-1/2-ounce can tomatoes, cut up
3/4 cup picante sauce
2 cloves garlic, minced
2 teaspoons ground cumin
2 15-ounce cans black beans, drained and rinsed
Nonstick spray coating
10 7-inch corn tortillas
2 cups shredded reduced-fat Monterey Jack cheese (8 ounces)
Shredded lettuce (optional)
Sliced small fresh red chili peppers (optional)
1) In a large skillet combine onion, green pepper, undrained
tomatoes, picante sauce, garlic, and cumin.
2) Bring to boiling; reduce heat.
3) Simmer, uncovered, for 10 minutes.
4) Stir in beans.
5) Spray a 2-quart rectangular baking dish with nonstick
coating.
6) Spread one-third of the bean mixture over bottom of the
dish.
7) Top with half of the tortillas, overlapping as necessary,
and half of the cheese.
8) Add another one-third of the bean mixture, then remaining
tortillas and bean mixture.
9) Cover and bake in a 350 degree F oven for 35 to 40
minutes or until heated through.
10) Sprinkle with remaining cheese.
11) Let stand for 10 minutes.
12) If desired, place some shredded lettuce on each serving
plate.
13) To serve, cut casserole into squares and place atop
lettuce.
14) Garnish with chili peppers, if desired.
(Makes 4 servings)
Ingredients
4 (4-6 oz.) fresh boneless, skinless
chicken breasts
1) Spray a large skillet with low fat
cooking spray.
2) Heat over medium heat before
adding chicken breasts.
3) Cook for 8 to 10 minutes, or until
tender, turning to brown evenly.
4) Remove from the skillet and keep
warm.
5) In a mixing bowl combine lime
juice, apple juice, cornstarch and bouillon cube.
6) Add to skillet and cook, stirring,
until thick.
7) Spoon sauce over chicken to serve.
Vegetarian Chili
Ingredients
1 small onion, chopped
1) Combine onion, bell pepper,
celery, wine and garlic in large saucepan.
2) Cook over medium-high heat,
stirring occasionally, for 6 to 8 minutes or until vegetables are
tender.
3) Add tomatoes with juice, water,
tomato paste, bouillon, cilantro, chili powder and cumin; stir well.
4) Stir in beans.
5) Bring to a boil; cover.
6) Reduce heat to low; cook, stirring
occasionally, for 45 minutes.
7) Serve with sour cream. |
