| Low Fat Pizza | Sensational Chicken Soft Tacos | Healthy Burritos |
| Fantastic Tuna Salad | Tuna Salad Pitas | Greek Beef Kabobs |
| Linguine with Shrimp | Mustard Glazed Salmon | Shrimp Scampi |
| Szechuan Pork and Broccoli | Healthy Baked Chicken abd Broccoli | Sweet and Sour Chicken |
| Tuna Casserole | Garlic Baked Chicken | Salsa Chicken |
| Chicken Fajitas | Fish Creole | Stroganoff-Style Chicken |
| Savory Lemon Chicken | Shrimp for Friends | Shrimp Creole |
| Tex-Mex
Chicken and Peppers |
Jazzy Jambalaya | Linguine with Creamy Clam Sauce |
| Spicy Mexican Shrimp | Cajun Fish Fillets |
Whole wheat English muffins
Healthy choice sauce (fat free)
Healthy choice shredded cheese (fat-free)
Pizza seasoning
Preheat
oven 350 degrees; Slice English muffins and put in oven for 5
minutes;
Remove from
oven and top with H.C. sauce, cheese and sprinkle with seasoning;
Bake for 10
minutes and enjoy!
Fat-free Lupe's Sensational Chicken Soft Tacos
INGREDIENTS:
3
boneless, skinless chicken breasts (boiled then shredded)
1 can tomato
sauce
1 tsp ground
cumino (cumin)
1 tsp chili
powder\line 1 tsp garlic
1 tbsp.
finely chopped onions
1/2 cup
chicken broth
12-18
fat-free corn tortillas
1 cup
fat-free shredded cheese (favorite flavor)
1 cup chopped
onions
2 cups
chopped lettuce
PREPARATION:
In frying
pan, spray fat-free cooking spray, saute garlic, shalotts, and
spices. Then add tomato sauce and chicken broth, then add
chicken.
Warm
tortillas in microwave--roll in equal amounts-----
put into oven
or\line microwave until chee se has melted.
Serve topped
with lettuce------------->ENJOY!
Ingredients:
1 can of fat
free refried beans
1 bag of no
fat (low) shredded cheddar cheese
1 package fat
free flour tortillas
1 cup of
salsa
1cup of fat
free sour cream.
Optional:
lettuce,
black olives (my favorite, not low fat though!)
Prepare:
Heat the fat
free refried beans, next, heat the fat free flour tortillas,
either in the
oven on low or fry them lightly in a pan with Pam spray. Have
toppings set out,
fat free
shredded cheese, fat free sourcream, salsa, lettuce, black
olives, etc..
and you have
a healthy meal that serves about 4.
This dish
is very health conscious, low in fat, low in cholesterol,
high in
fiber, and vegetarian.
Tuna salad ........for those on low fat and low salt diets
1 can of
low salt tuna with water
2 tbls spoons
of low fat mayo
1 apple
1 celery
stick
dash of
pepper
Mix can of
tuna and mayo . Chop celery and apple in small pieces and add to
tuna.
Pepper to
taste and then put on large pita with lettuce and enjoy!
1 Large
Can Albacore Tuna
1/4 cup Fresh
Chopped Chives
3 Tlbs Dill
Pickle Relish
1/2 cup
Fat-Free (or Low Fat) Shredded Cheese
2 Boiled Eggs
(Whites ONLY) Chopped
1/4 tsp Black
Pepper
1/4 - 1/3 cup
Fat-Free Ranch Dressing
1 dash Garlic
Powder
Mix
ingredients together with tuna. Serve on a bed of crisp greens
with
sliced
tomatoes and enjoy with some Fat Free saltine crackers.
Cajun Fish
Fillets
The flavor comes close to those wonderful "blackened
fish" dishes without all the fat.
1 lb. orange roughy fillets or any firm white fish
1 t. Cajun spice - such as McCormick or Paul Prudhomme
1 T. paprika
Lemon wedges
Preheat the broiler. Arrange the fillets on a broiler pan lined
with aluminum foil. Combine the Cajun spice and paprika and dust
heavily on the fillets. Broil close to the flame for 5-6 minutes,
or until the spices are browned and the fish is firm and flakes
with a fork. Serve with lemon wedges and ground pepper to taste.
4 servings
Mustard-Glazed Salmon
Directions
|
1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped green bell pepper
1 3/4 cups (15-ounce can) Hunt's chunky
tomato sauce
1/2 teaspoon minced garlic
1 teaspoon Worcestershire sauce
16 ounces white fish fillets, cut into 16 pieces
2 cups cooked rice
In a large skillet sprayed with butter-flavored cooking spray, saute onion, celery, and green pepper until tender. Stir in tomato sauce, garlic, and Worcestershire sauce. Add fish pieces. Lower heat. Cover and simmer 20 minutes, stirring occasionally. Serve over 1/2 cup rice per serving.
For 4 portions, each portion has 330
calories (49% carbohydrates, 32% protein, 19 % fat), 3 grams of
dietary fiber, and 7 grams of fat (1 gram of saturated fat). One
portion counts as 1 1/2 meat, 1 1/2 bread, and 1 vegetable
servings.
Back to menu
INGREDIENTS
DIRECTIONS
Preheat the oven to 375
4 chicken breasts
1/2 teaspoon minced garlic
Rinse chicken and pat dry. Arrange on baking sheet or shallow baking pan. Spread the garlic (bottled minced garlic is fine) over each piece. Bake, uncovered for approximately 30 minutes or until chicken is tender and no longer pink. Yield: 4 servings.
Preheat the oven to 375
4 boneless chicken breasts
1/3 cup Russian salad dressing
1/3 cup apricot preserves
3 ounces onion soup mix
Rinse chicken and pat dry. Arrange in shallow baking dish. Combine Russian dressing, preserves and onion soup mix in bowl. Mix well and pour over chicken. Bake for 30-35 minutes. Serve over rice. Makes 4 servings.
Heat oven to 375 degrees
4 skinless, boneless chicken breasts
12 tablespoons mild or medium salsa
Rinse chicken and pat dry. Place chicken breast in a piece of foil about 8 inches square. Repeat with remaining pieces of chicken. Fold the thin pointy end of the chicken under the thick end so chicken cooks evenly. Top each breast with 3 tablespoons of salsa; wrap and fold edges of foil. Bake 35 minutes. Yield: 4 servings
1 bottle Honey-Dijon Barbecue Sauce
4 chicken breasts
Pour a bottle of the barbecue sauce in a large Ziploc bag or a shallow baking dish. Marinate chicken breasts in sauce for at least 1 hour. Remove breasts from sauce and place on hot grill. Cook about 15 minutes, basting toward end of cooking time. Discard remaining sauce.
Tex-Mex Chicken and Rice
(Serves 5)
| 1 lb.
boneless chicken breasts 1/4 tsp.salt 1 tsp. chopped garlic 2c. Minute Rice Instant Brown Rice 1 can (1 Lb) red kidney bean, rinsed and drained |
1 3/4c.
chicken broth 1/2cup salsa 1/3c. finely chopped green bell pepper 1/3cup chopped onion 1 tbsp. chili powder |
Cut chicken in bite-sized pieces, sprinkle with salt.
2. Coat a large non-stick skillet with Pam, and preheat over
med-high heat. Add the chicken and garlic,and stir-fry for 5 min,
or til chicken is browned and no longer pink inside.
3. Add remaining ingredients to skillet. Stir to mix well, and
bring to boil. Reduce heat to low, over, and simmer for about 6
minutes, or til rice is tender and liquid is absorbed.
4.Remove from heat,cover, and let stand 5 min.
Serve hot.
Per 1 1/2 cup serving:
2.8 g. fat, 8 g. fiber 359 calories
| 1 can
Campbell's 98% Fat Free Cream of Mushroom Soup
1 6-oz. can tuna packed in water |
6 oz. dry
pasta, cooked or 4 cups cooked pasta Seasonings are an option |
Cook pasta and mix with cooked pasta and
tuna. Put into casserole or loaf pan which has been
sprayed with a no-stick product.
Bake about 45 min. at 350 degrees.
Hints: I used the soup mentioned
above, but I see (for the same points)
I could have used Campbell's "Healthy Request" Cream of
Mushroom which has less sodium, if you need to watch
that. Also, frozen peas could have been added to make
it more colorful (but with added points).
I used a glass loaf pan which made it easy to divide into 4 equal
servings. Enjoy!
Szechuan Pork & Broccoli
(Serves 8)
| 1
pound lean pork {tenderlion or roast} 6 to 8 green onions 1 green or red sweet pepper 1-1/2 cups fresh broccoli florets 1 large onion 2 garlic cloves, sliced 2 slices fresh ginger, chopped |
1/4
teaspoon crushed red pepper flakes 2 tablespoons hot water 6 tablespoons ketchup 4 tablespoons soy sauce 3 tablespoons vegetable oil 12 snow peas |
Cut pork into 1-in. x 1/4-in. strips;
set aside. (Partially freeze pork first for easier cutting.)
Cut green onions, pepper, broccoli and onion into 1-in. pieces;
set aside.
Combine garlic, ginger, pepper flakes, water, sugar, ketchupand
soy sauce {can substitute 8 tablespoon prepared hoisin
sauce for the ketchup and soy sauce}; set aside.
n wok or large skillet, heat oil over high.
Sir-fry pork until nolonger pink; remove and keep warm. Add more
oil if necessary; stir-fry all vegetables until crisp-tender. Add
pork and sauce mixture; cook until thickened.
Yield: 8 servings.
Challenge your hot-taste barometer with this hot and spicy recipe.
8 oz chicken breasts, skinless, boneless (approximately 2 half breasts) (250 g)
2 tbsp fresh lime juice (25 mL)
1 green bell pepper, seeded and thinly sliced
1 large onion, thinly sliced
1/2 cup defatted chicken broth (125 mL)
4 flour tortillas, 8-inch (20 cm)
3 tbsp nonfat sour cream (45 mL)
3 tbsp plain low-fat yogurt (45 mL)
1 tbsp fresh cilantro, chopped (15 mL)
1 tsp hot pepper, finely chopped (5 mL)
1/8 tsp ground cumin (0.5 mL)
1 cup shredded lettuce (250 mL)
1 large ripe tomato, chopped
Preheat oven to 350 F (180 C).
Slice chicken Breasts into thin slices and sprinkle
with lime juice. Marinate at room temperature for 15 minutes.
In a nonstick frying pan over medium heat, saute
green pepper and onions in chicken broth for approximately 1
minute. Add chicken strips and saute until meat is cooked and
liquid has evaporated.
To warm the tortillas, wrap in foil and place in oven
for approximately 10 minutes.
In a small bowl, stir together sour cream, yogurt,
cilantro, hot pepper, and cumin.
To assemble fajitas, divide chicken and vegetable
mixture evenly among the tortillas. Top with sour cream mixture
and add lettuce and tomatoes. Roll up and serve immediately.
Serves 4.
Per serving 221 calories, 5.5 g fat, 22% calories from fat
| Healthy Baked Chicken & Broccoli | ||||||
|
||||||
| Vegetable
cooking spray
4 skinless, boneless chicken breast halves (about 1 pound) 1 can (10 3/4 ounces) Campbell's® Healthy Request® Condensed Cream of Chicken Soup 2 tablespoons water |
1
tablespoon chopped fresh parsley or 1 teaspoon dried
parsley flakes
1 tablespoon lemon juice 1/2 teaspoon paprika 1/4 cup chopped green or red pepper 4 lemon slices for garnish |
| 1. Spray
medium skillet with cooking spray and heat over
medium-high heat 1 minute. Add chicken and cook 10
minutes or until browned. Set chicken aside. |
2. Add soup, water, parsley, lemon juice, paprika and pepper. Heat to a boil. Return chicken to pan. Reduce heat to low. Cover and cook 5 minutes or until chicken is no longer pink. Garnish with lemon slices. Serves 4. |
Serves 8-10
In a small mixing bowl, beat the cream cheese, sour cream and mayonnaise until smooth. Spread on a 12 inch round serving platter. Cover with seafood sauce. Sprinkle with cheese. Mix shrimp, onions, tomato with a dash or two of Tabasco and lemon. Cover the cheese. Serve with low-fat crackers. Prep time: 25 minutes.
38 calories, 1 gram of fat
| Shrimp Creole |
| 20 shrimp 16oz can tomato sauce 1 small onion, chopped 1 celery stalk, chopped 1/4 green bell pepper, diced 1/4c sliced mushrooms 2T parsley 1/2t pepper 1 to 1.5 cups of brown rice, prepared according to package instructions. |
| Peel, de-vein and wash shrimp; set aside. Simmer tomato sauce, onion, celery, green peppers, mushrooms, parsley and pepper in skillet for 30 minutes. Add shrimp and cook 10 to 15 minutes more till shrimp are tender. Serve over brown rice. |
| Cal. 185, fat. 1 gm, |
| 2T + 1 1/2t veg. oil 1lb boneless, skinless chicken breasts, cut into thin strips 2 red peppers, cut into thin strips 1 large clove garlic, sliced thinly 1 med. onion, cut into thin wedges 1t oregano 1t salt 1 1/2c bottled salsa 15oz can black beans, drained and rinsed 1T minced coriander Flour tortillas or tortilla chips |
| In a medium frying pan heat 2T of the oil over high heat. Add chicken and cook, stirring frequently until no longer pink, about 5 minutes. With a slotted spoon remove the chicken to a plate. |
| Add remaining oil to the pan. Add the peppers, garlic, onion, oregano and salt. Cook, stirring frequently, until the veggies are tender crisp, about 5 minutes. Return the chicken to the frying pan. Add salsa and black beans and heat through. |
| Sprinkle with coriander. Garnish with tortilla chips if desired. Alternatively, serve rolled up inside soft tortillas or over rice. |
| 203 cal 6g fat per serving |
| JAZZY JAMBALAYA |
| 4 chicken breasts, done 1T olive oil 2 large red or white onions 4 crushed garlic cloves 2-28oz cans tomatoes, drained 4 green sweet peppers, seeded 4 celery stalks 3c chicken bouillon or broth 2c uncooked long-grain rice 1T ground cumin 1-1/2t salt 1t oregano, thyme, tabasco 1/2lb smoked turkey or chicken cut in 1/2" cubes (optional) 1lb shelled shrimp (optional) |
| Saute chicken breasts in oil in a large wide saucepan until golden about 5 minutes per side. Remove form pan and add onion and garlic. Saute, stirring often, until onions are softened, about 5 minutes. |
| Stir in broth, rice, cumin, salt, oregano, thyme and tabasco. Cover and bring to a boil. Then reduce heat to med-low, cover and simmer for 15 minutes. Stir in remaining celery, peppers and smoked chicken. Continue cooking, covered, for 10 minutes or until most of the liquid is evaporated. If storing in the fridge do not add shrimp to casserole is reheated. If serving right away stir in shrimp and continue cooking until shrimp are pink, about 5 minutes. 2.2g fat 194 cal. |
Linguine With Creamy Clam Sauce
8 ounces linguine pasta
1 cup Pet evaporated skimmed milk
2 cans (6 1/2 ounces each) Gorton's chopped clams, undrained
1/8 teaspoon ground white pepper
2 tablespoons crushed fresh garlic
1/3 cup Kraft Free non-fat grated Parmesan topping
1/4 finely chopped fresh scallions
1/4 cup finely chopped fresh parsley
Cook the pasta al dente according to the package directions. Drain well, return the pasta to the pot, and cover to keep warm.
While the pasta is cooking, drain the clams. reserving the juice. Set aside.
Place the evaporated milk in a small bowl. Stir in Parmesan topping and pepper and set aside.
Coat a large non-stick skillet with olive oil non-stick cooking spray, and place the skillet over medium-high heat. Add the garlic; and stir-fry for about 30 seconds, or until the garlic is browned.
Reduce the heat under the skillet to medium, and add the pasta, clams, and 1/4 of the reserved clam juice to the skillet. Toss gently to mix well.
Stir in the evaporated milk mixture. Pour mixture over the pasta, and toss gently for a minute or two, or until the mixture thickens slightly. Add a little more evaporated skimmed milk if the mixture seems to dry.
Remove the skillet from the heat, and add the scallions and parsley to the pasta mixture. Toss to mix well, and serve hot.
Makes four servings
Nutritional Facts (Per 11/3 Cup Serving)
Calories 371
Fat 2.2 g
| Spicy Mexican Shrimp |
| The Ingredients | ||||
| 1 Lb | large shrimp | . | 1/2 Cup | white wine |
| 1/4 Cup | Worcestershire Sauce | . | 1 tsp | Cajun spice mix, or to taste |
| 1 packet | Butter Buds Mix | . | 1/4 cup | minced fresh cilantro, basil or parsley |
| The Instructions | ||||
| Shell and
clean shrimp, leaving tails intact. In a medium saucepan,
combine shrimp, wine, Worcestershire Sauce, and Cajun
spice mix; bring to a boil. Reduce heat and simmer until
shrimp turn pink, 3 to 4 minutes. Stir in Butter Buds
until dissolved; add cilantro. Cool and refrigerate until
well chilled. Drain and serve shrimp garnished with additional fresh herbs, if desired. Per serving (4 shrimp): 75 calories,1 g fat |
Cajun Fish
Fillets
The flavor comes close to those wonderful "blackened
fish" dishes without all the fat.
1 lb. orange roughy fillets or any firm white fish
1 t. Cajun spice - such as McCormick or Paul Prudhomme
1 T. paprika
Lemon wedges
Preheat the broiler. Arrange the fillets on a broiler pan lined
with aluminum foil. Combine the Cajun spice and paprika and dust
heavily on the fillets. Broil close to the flame for 5-6 minutes,
or until the spices are browned and the fish is firm and flakes
with a fork. Serve with lemon wedges and ground pepper to taste.
4 servings
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