LOW FAT RECIPE: TOFU MAYONNAISE

LOW FAT RECIPE: TOFU MAYONNAISE

Instructions:

Tofu Mayo

This is a low fat substitute for mayonnaise.

1 (10.5 ounce) package firm silken tofu
1 1/2 teaspoons distilled white vinegar
1 teaspoon salt
1/2 teaspoon dry mustard
1 teaspoon granulated sugar

In a blender combine tofu, vinegar, salt, mustard and sugar. Blend until smooth. Keep refrigerated.

Makes 10 servings.

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LOW FAT RECIPE: STRAWBERRY NACHOS

LOW FAT RECIPE: STRAWBERRY NACHOS

Instructions:

Strawberry Nachos

Yield: 6 servings

3 cups sliced California strawberries
1/3 cup granulated sugar
1/4 cup amaretto (almond flavored liqueur)
1/2 cup nonfat sour cream
1/2 cup frozen reduced-calorie whipped topping, thawed
2 tablespoon granulated sugar
1/8 teaspoon ground cinnamon
6 (7-inch) flour tortillas, cut into 8 wedges
Butter-flavored vegetable cooking spray
2 teaspoons cinnamon-sugar
2 tablespoons sliced almonds, toasted
2 teaspoons shaved semisweet chocolate

Combine strawberries, 1/3 cup sugar, and amaretto in a bowl; stir well. Cover and chill 30 minutes.

Drain, reserving juice for another use.

Combine sour cream, whipped topping, 2 tablespoons sugar, and cinnamon in a bowl; stir well. Cover and chill.

Arrange tortilla wedges on 2 baking sheets; lightly coat with cooking spray. Sprinkle evenly with cinnamon-sugar. Bake at 400 degrees F for 7 minutes or until crisp. Cool on wire rack.

To serve, arrange 8 tortilla wedges on a serving plate; top with about 1/3 cup strawberry mixture and 2 1/2 tablespoons sour cream mixture. Sprinkle with almonds and chocolate.

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LOW FAT RECIPE : NUTTY BRUSSELS SPROUTS

LOW FAT RECIPE : NUTTY BRUSSELS SPROUTS

Instructions:

Nutty Brussels Sprouts (Low Fat with Exchanges)

Makes: 4 servings

1 pound small Brussels sprouts
1 teaspoon virgin olive oil
8 toasted hazelnuts or almonds, chopped
1/8 teaspoon ground cardamom

Wash Brussels sprouts and trim off bottoms of stems and loose leaves. Steam sprouts over boiling water until tender, 7 to 10 minutes. Remove sprouts to a serving bowl and stir in olive oil, nuts and cardamom.

1/4 of recipe equals: Calories: 62, Fat: 3 g, Sodium: 22 mg, Protein: 3 g, Carbohydrate: 9.1 g, Cholesterol: 0 mg

Exchanges: 1-1/2 Vegetable, 1/2 Fat

Finding ways to eat for a healthier, happier life and to share those finds with others.

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LOW FAT RECIPE: MASTER BAKING MIX

LOW FAT RECIPE: MASTER BAKING MIX

Instructions:

Master Baking Mix (low Fat Bisquick Substitute)

Yields: 4 servings

2 cups enriched all-purpose flour
1 cup whole wheat flour
1/4 cup wheat germ
2 tablespoons oat bran
1/2 cup nonfat dry milk powder
3/4 teaspoon salt
1/3 cup canola oil

Mix dry ingredients in food processor using a metal blade, or with an electric mixer. Slowly pour in the oil as the machine is running. Scrape the sides of the bowl with a rubber spatula. Mix thoroughly once again. Store in a covered container in the freezer.

Makes 5 cups of mix.

Use in recipes calling for Bisquick- type baking mix.

Per Serving (excluding unknown items): 434 Calories; 23g Fat (39.7% calories from fat); 17g Protein; 61g Carbohydrate; 12g Dietary Fiber; 2mg Cholesterol; 451mg Sodium

Exchanges: 3 1/2 Grain (Starch); 1/2 Non-Fat Milk; 4 1/2 Fat

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LOW FAT RECIPE : MEXICAN MACARONI AND CHEESE

LOW FAT RECIPE : MEXICAN MACARONI AND CHEESE

Instructions:

Mexican Macaroni and Cheese

3 1/2 cups macaroni, cooked and drained
1 3/4 cups low-fat sharp Cheddar cheese, shredded
1/2 cups onion, finely chopped
3 tablespoons chopped parsley
1 3/4 cups low-fat cottage cheese
1/2 cups evaporated skim milk
2 teaspoons Dijon-style mustard
1 slice bread, crumbled
3 tablespoons grated Parmesan cheese
1/2 cups salsa
1 teaspoon fajita seasoning
Salt and pepper

Preheat oven to 350 degrees F.

In a large bowl, combine cooked macaroni, cheddar cheese, onion, and parsley.

In a blender or food processor, combine cottage cheese, milk, and mustard. Process until smooth. Mix in salsa and fajita seasoning and pour over macaroni mixture. Mix thoroughly. Add salt and pepper to taste.

Coat a 2-quart casserole dish with nonstick cooking spray and place macaroni mixture into dish. Sprinkle breadcrumbs and Parmesan cheese over casserole. Bake for 20 minutes.

Yield: 8 servings

Calories: 200 Total fat: 4g

Compare with regular macaroni and cheese, which is 900 calories and 23g of fat!

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RECIPE: LOW-FAT REFRIED BEANS

RECIPE: LOW-FAT REFRIED BEANS

Instructions:

Low-Fat Refried Beans

Source: Executive Chef Martin Cummins, Baylor University Medical Center, Dallas, Texas

Yield: 10 portions

1 pound dry pinto beans
1 bay leaf
1 1/2 cups diced onion
1 tablespoon garlic powder
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon chili powder
Salt to taste
2 sprigs epazote (if available)
1 cup chopped tomato
1/2 cup minced onion

Rinse and pick through beans. Place in large pot; add hot water to cover, 12 to 14 cups. Add bay leaf, 1 cup onion, garlic, cumin, pepper and chili powder.

Bring to boil, reduce heat to low and simmer covered until beans are soft and skins begin to split, 1 1/2 to 2 hours.

Add salt. Continue cooking, adding water as necessary, until beans are very soft and broth is thick, about 1 hour. Add epazote; remove from heat.

Meanwhile, cook tomato and remaining 1/2 cup onion in a medium skillet until onions are very soft. Transfer cooked beans to mixer and add tomatoes and onions; mix to smooth texture.

Nutrition per serving: Calories, 169; Fat, .68g (4% calories from fat); Protein, 10g; Cholesterol, 0; Sodium, 6mg

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RECIPE: LOW-FAT CHICKEN SPAGHETTI

RECIPE: LOW-FAT CHICKEN SPAGHETTI

Instructions:

Low-Fat Chicken Spaghetti

4 boneless, skinless whole chicken breasts, cut into strips
2 green bell peppers, cut into strips
10 cherry tomatoes, cut in half
1 (8 ounce) bottle low fat Italian salad dressing
Cooked spaghetti

Stir fry chicken and pepper strips until chicken is near done and peppers are still slightly crunchy. Add salad dressing and simmer for about 10 minutes. Add tomatoes during the last 5 minutes, just to heat them.

Serve over hot spaghetti.

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RECIPE : LOW FAT MARINADE

RECIPE : LOW FAT MARINADE

Instructions:

Low-Fat Marinade

2 cloves garlic, minced
1 tablespoon minced ginger
2 tablespoons grated orange rind (be careful not
    to include any of the white part)
1/4 cup orange juice
3 tablespoons soy sauce

Mix together all ingredients. Pour over beef or pork. Marinate for up to 24 hours, turning several times.

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RECIPE:LOW FAT FRIED CHICKEN

RECIPE:LOW FAT FRIED CHICKEN

Instructions:
Low-Fat Fried Chicken

Yield: 4 servings

4 chicken breast halves, skinned, boned and patted dry
3/4 cup buttermilk
3 tablespoons Parmesan cheese
1/2 cup dry bread crumbs
1/2 teaspoon rosemary
1/2 teaspoon thyme
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon black pepper

Cover a baking sheet with foil and lightly coat with nonstick cooking spray. In a shallow dish combine all ingredients except chicken and buttermilk.

In a separate dish, dip chicken in buttermilk then roll in dry mixture and place on baking sheet. Bake at 400 degrees F for 35 to 40 minutes until golden.

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RECIPE: LOW FAT BROCCOLI STUFFED POTATOES

RECIPE: LOW FAT BROCCOLI STUFFED POTATOES

Instructions:

Low Fat Broccoli Stuffed Potatoes

This recipe incorporates broccoli into a baked potato. Broccoli is an excellent source of fiber and cancer-fighting antioxidants. Potatoes are a universally loved vegetable loaded with vitamins C and B-6, potassium and fiber. And, best of all, this recipe is low in fat. You can make the stuffed potatoes ahead and reheat them when everyone is ready to eat.

3 large baking potatoes
2 large stalks broccoli
1/2 teaspoon salt
1 tablespoon extra-virgin olive oil
1 to 2 tablespoons low-fat milk, rice milk or soy milk
2 tablespoons grated Parmesan cheese

Scrub the potatoes and make shallow cuts around their middles to make it easier to cut them in half after baking. Bake the potatoes at 400 degrees F until soft, about 1 hour, depending on the size of the potatoes.

Meanwhile, cut the ends from the stalks of broccoli and peel some of the outer skin off to make the stems more edible. Steam the broccoli until crunchy-tender and bright green. Drain and chop fine.

Cut potatoes in half and scoop out the insides into a bowl. Add the salt, olive oil and just enough rice or soy milk to allow you to mash the potatoes into a smooth paste. Add the Parmesan cheese and the chopped broccoli and mix well.

Pile the mixture back into the potato shells, arrange on a baking dish and heat them to desired temperature.

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LOW FAT RECIPE : LOW FAT BAKED CHICKEN

LOW FAT RECIPE : LOW FAT BAKED CHICKEN

Instructions:

Low Fat Baked Chicken

2 chicken breasts, halved
1 cup fresh bread crumbs
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/8 teaspoon ground ginger
1/3 cup plain low-fat yogurt

Preheat oven to 400 degrees F. Lightly spray a medium size shallow baking dish with vegetable spray.

Rinse chicken and pat dry.

In a shallow pan, combine bread crumbs, onion powder, garlic powder, cayenne pepper and ginger. Dip chicken in yogurt, then into crumb mixture. Place in prepared dish. Bake uncovered, 45 to 50 minutes, or until tender.

This chicken recipe contains: cal: 254, fat: 5 g

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LOW FAT RECIPE: LIGHT RASPBERRY CHEESECAKE

LOW FAT RECIPE: LIGHT RASPBERRY CHEESECAKE

Instructions:

Light Raspberry Cheesecake

This is a diet cheesecake but tastes like a rich and creamy one, with raspberries throughout. It looks beautiful.

1 cup part skim ricotta cheese
1 cup low-fat cottage cheese
1/4 cup fructose or 1/3 cup granulated sugar
2 eggs
1/3 cup low-fat yogurt
1/2 teaspoon vanilla extract
1 teaspoon finely grated lemon peel
1 tablespoon flour
1/2 tablespoon cornstarch
1 cup fresh raspberries

Puree cheese until smooth and thick add sugar, eggs, yogurt, vanilla extract and lemon peel. Beat into it the flour and cornstarch. Put in a bowl.

Fold carefully the raspberries to above or save for decoration on top after cake has baked. Pour into pan and bake for approximately 35 minutes or until a wooden pick inserted in middle comes out clean. Chill until cold and serve plain or with pureed raspberry sauce.

Preheat oven to 350 degrees F. Spray an 8-inch springform pan with nonstick vegetable spray.

Serves 12.

Raspberry Sauce: Puree, 2 cups raspberries (fresh or frozen) and strain through a sieve to remove seeds. Add 1/2 ripe banana mashed and add fructose or sugar to taste.

Fructose is a natural sweetener. It is derived from the natural sugars in fruit, honey, and invert sugar and tends to be about one and a half times sweeter than sugar. It is more expensive than sugar, but price equals out because less is used. It can be found in supermarkets or health food shops.

91 Calories: 6 g Protein: 3 g Fat: 57 mg Cholesterol: 9 g Carbohydrates: 109 mg Sodium

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LOW FAT RECIPE: LIGHT COFFEE CHEESECAKE

LOW FAT RECIPE: LIGHT COFFEE CHEESECAKE

Instructions:

Light Coffee Cheesecake

This is a sumptuous, creamy cheesecake.

Crust
1 1/2 cups crushed low-fat graham wafers
1 tablespoon granulated sugar
1 egg white

Filling
2/3 cup granulated sugar
1/3 cup all-purpose flour
1 tablespoon cornstarch
1 1/2 cups low fat (1%) light cottage cheese
8 ounces light cream cheese
1 egg
2 egg whites
1 teaspoon vanilla extract
1/2 cup skim milk
2 tablespoons instant coffee granules
1/3 cup low fat sour cream
3 egg whites, at room temperature
4 tablespoons granulated sugar

Preheat oven to 375 degrees F.

Combine graham crumbs and sugar in a small bowl. Add egg white and mix well. Press onto bottom of 9-inch springform pan that has been sprayed with non-stick spray. Bake just until edges feel firm and dry, about 8 minutes. Let cool.

Reduce oven temperature to 300 degrees F. Combine first amount sugar, flour, and cornstarch in a small bowl. Set aside.

Process cottage cheese in a blender until smooth. Transfer to a large bowl. Add cream cheese, egg, and first amount egg whites (2 egg whites). Beat with an electric mixer on high speed until smooth, about 3 minutes.

Gradually add flour mixture and beat until well blended. Add vanilla and beat again.

Mix coffee granules with skim milk until dissolved. Add to cheese mixture along with sour cream. Beat until smooth.

In a separate bowl, beat second amount egg whites (3 egg whites) with a mixer at high speed until soft peaks form. Add second amount sugar, 1 tablespoon at a time, beating at high speed until stiff peaks form. Fold egg white mixture into cheese mixture.

Pour batter into prepared crust. Bake for 1 hour and 10 minutes, or until almost set. Turn oven off. Leave cake in oven for 1 hour. Cool completely. Cover and refrigerate for 8 hours or overnight. Run knife along edges of cake before removing sides of pan.

Makes 12 servings.

Per serving 203 calories, 5.4 g fat

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LOW FAT RECIPE: LEMON HERB SEASONING

LOW FAT RECIPE: LEMON HERB SEASONING

Instructions:

Lemon Herb Seasoning

Source: American Heart Association Low-Fat Low Cholesterol Cookbook

4 1/2 tablespoons dried basil
3 3/4 tablespoons dried oregano
1 1/2 tablespoons black pepper
1 1/2 tablespoons granulated onion
1 1/2 tablespoons whole celery seed
1 1/4 tablespoons powdered basil
1/2 teaspoon granulated garlic
1/2 teaspoon lemon rind, grated (optional)

Mix and store airtight for up to 6 months.

Makes about 1 cup.

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LOW FAT RECIPE : FAT-FREE RICE PUDDING

LOW FAT RECIPE : FAT-FREE RICE PUDDING

Instructions:

Fat-Free Rice Pudding

1 quart skim milk
1/3 cup (heaping) rice
6-8 tablespoons granulated sugar
1 teaspoon vanilla extract
Dash of salt

Cook uncovered and simmer for 40 minutes. Pour it into a container, cover and let sit at room temperature for a couple of hours. Sprinkle with cinnamon to taste. This thickens as it sits. Refrigerate, although it's never as good as at room temperature. (Also, when cooking, you will need to skim the skin that forms on top.)

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LOW FAT RECIPE : FAT-FREE CHILI

LOW FAT RECIPE : FAT-FREE CHILI

Instructions:

Fat-Free Chili

2 pounds ground turkey
4 cloves garlic, minced
1 tablespoon fresh ginger root
1 tablespoon crushed red peppers
1/4 cup sesame oil
2 green bell peppers
14 ounces kidney beans
12 ounces tomato paste
16 ounces crushed tomatoes
1 large sweet onion
1 tablespoon basil
3 tablespoons cayenne pepper
2 tablespoons ground pepper
1/4 cup Worcestershire sauce
1/4 cup hot sauce
2 tablespoons paprika
2 cups water
1 beer

Pan fry at high heat, garlic, red pepper, and ginger for 2 minutes. Add turkey. Stir into pan's ingredients, brown, and drain. Do not cover.

In a large pot (2-3 quart) add browned turkey, tomato paste, crushed tomatoes, all remaining spices, sliced green pepper, chopped onion, and beans. Add two cups of water, bring to boil, stirring frequently. Simmer covered for 1 hour at low heat; add beer now.

Ready to serve with grated sharp Cheddar cheese and oyster crackers.

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LOW FAT RECIPE:EATING WELL MAYONNAISE

LOW FAT RECIPE:EATING WELL MAYONNAISE

Instructions:

Eating Well Mayonnaise

Here is a recipe from the recently (and sadly) defunct magazine, "Eating Well." In addition to eliminating the problem with raw eggs, this recipe reduces the amount of fat from the usual 10 grams per tablespoon to one gram of fat per tablespoon. Calories are cut from 90 to 20 per tablespoon.

1 tablespoon cornstarch
1 1/2 teaspoons dry mustard, preferably Colman's
1 teaspoon granulated sugar
1/2 teaspoon salt or more to taste
Pinch cayenne
3/4 cup buttermilk
1 large egg
2 tablespoons fresh lemon juice
1 tablespoon extra virgin olive oil

In a medium saucepan, whisk cornstarch, mustard, sugar, salt, and cayenne. Add 1/4 cup of the buttermilk and whisk until you have a smooth paste. Add the egg and the remaining 1/2 cup buttermilk and whisk until smooth.

Set the pan over medium-low heat and cook, whisking until the mixture comes to a simmer and thickens. Continue to whisk for 15 seconds, then remove the pan from the heat.

Whisk in the lemon juice and oil. Transfer the mayonnaise to a small bowl and press a piece of plastic wrap directly on the surface to prevent a skin from forming. Let cool. Can be stored in the refrigerator for up to 3 days; whisk briefly before using.

Makes 1 cup.

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LOW FAT RECIPE :COOKIES 'N' CREAM YOGURT POPS

LOW FAT RECIPE :COOKIES 'N' CREAM YOGURT POPS

Instructions:

Cookies 'n' Cream Yogurt Pops

2 cups nonfat vanilla yogurt
1/2 cup cookie crumbs (from
    reduced-fat Oreo cookies)
4 teaspoons chocolate sprinkles

Place two tablespoons of yogurt into each of four Popsicle molds or a paper cup. Sprinkle with cookie crumbs; top with remaining yogurt. If using paper cups, insert craft stick in center of pop. Freeze one to two hours until pops are slightly firm. Remove from freezer; roll in chocolate sprinkles until coated. Freeze two to four hours until completely firm.

Makes 4 servings.

Nutritional values per serving: 132 calories, 1g fat, 26g carbohydrate, 3mg cholesterol, 6g protein, and 102 mg sodium

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LOW FAT RECIPE :CHOCOLATE CREAM PUDDING

LOW FAT RECIPE :CHOCOLATE CREAM PUDDING

Instructions:

Chocolate Cream Pudding

NOTE: You can double this recipe to create a chocolate pie filling. Pour into pie shell, add strawberry or banana garnish if desired.

1 (10.5 ounce) package lite tofu, extra firm
3/8 cup honey or rice syrup, heated
1/4 cup cocoa powder
1 teaspoon vanilla extract

Blend the tofu in a food processor until creamy smooth. In a microwave-safe bowl, heat honey in microwave for 90 seconds, or until very hot.

In a small mixing bowl, pour the heated honey over the cocoa powder and stir until smooth and fully dissolved. Add vanilla extract. Add to tofu in food processor and process until smooth and fully blended. Chill for 2 hours.

Makes 4 servings.

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LOW FAT RECIPE: CHOCOLATE CARAMEL BARS

LOW FAT RECIPE: CHOCOLATE CARAMEL BARS

Instructions:

Chocolate Caramel Bars

1 3/4 cups plus 3 tablespoons all-purpose flour, separated
1 3/4 cups quick cooking oats
1 cup packed brown sugar
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup Sunsweet Lighter Bake
1/4 cup vegetable oil
1 cup semisweet chocolate chips
3/4 cup fat free caramel ice cream topping

Coat 13 x 9-inch baking pan with cooking spray; set aside.

Combine 1 3/4 cups flour, oats, brown sugar, baking soda and salt. Add Lighter Bake and oil; stir well with fork or fingertips until evenly moist and crumbly. Reserve 1 cup crumb mixture for topping. Press remaining crumb mixture evenly onto bottom of prepared baking pan. Bake in preheated 350 degree F oven for 15 minutes.

Cool 10 minutes. Sprinkle with chocolate chips. Stir remaining flour into caramel topping. Drizzle over chocolate to within 1/4 inch of edges. Sprinkle with reserved crumbs. Bake for additional 15 minutes or until edges are golden. Cool.

Make 36 bars.

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