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REC: Crunchy Pea Salad

* Exported from MasterCook *

CRUNCHY PEA SALAD

Recipe By : Claire / IR&LA
Serving Size : 4 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method

2 1/2 cups shelled green peas, or
1 bag frozen baby peas, thawed
1 1/2 cups diced cucumber
1/2 cup thinly sliced radishes
1/4 cup thinly sliced green onions
2 tbl rice vinegar
1 tbl olive oil
1 tbl honey
1/2 tsp coarsely ground pepper
1/4 tsp salt

Steam peas, covered, for about 6 minutes. Rinse under cold water, drain well. Combine peas, cucumber, radishes and green onions in a bowl. Combine vinegar and remaining ingredients in a small bowl and whisk to blend. Pour over vegetable mixture and toss to coat. Serve well chilled with a good bread and maybe some cheese.




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REC: Fire and Ice Salad

* Exported from MasterCook *

FIRE AND ICE SALAD

Recipe By : Karen Levin
Serving Size : 4 Preparation Time :0:00
Categories : Seafood Shrimp
Salads

Amount Measure Ingredient -- Preparation Method

4 cups cooked rice -- chilled
1/2 pound cooked shrimp -- peeled and deveined
2 papaya -- peeled and diced
2/3 cup picante sauce -- hot
4 tablespoons honey
4 tablespoons fresh lime juice
1 1/3 tablespoons olive oil
16 lettuce leaves
1 1/3 tablespoons fresh cilantro

Combine rice, shrimp and papaya in a medium bowl. Combine picante sauce, honey, lime juice and oil in a small bowl and mix well. Pour over rice mixture and toss to coat. Serve immediately or chill for up to 6 hours.



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REC: Yogurt-Cucumber Salad

* Exported from MasterCook *

Yogurt-Cucumber Salad

Recipe By : Paula Wolfert- The Slow Mediterranean Kitchen
Serving Size : 4 Preparation Time :0:00
Categories : Salads Vegetables

Amount Measure Ingredient -- Preparation Method

1 large cucumber -- peeled and seeded
salt
2 cups plain yogurt
2 large cloves garlic -- crushed
3 tablespoons chopped fresh mint or dill
1 tablespoon extra virgin olive oil

Dice or grate the cucumber, salt lightly and leave to drain. Rinse and drain the cucumber. Fold the cucumber into the yogurt. Add the garlic and correct the seasoning with salt. Stir in the chopped herbs and dribble a little olive oil on top.

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REC: Succotash Salad

* Exported from MasterCook *

Succotash Salad

Recipe By : Cooking Light/Charlie
Serving Size : 8 Preparation Time :0:00
Categories : Beans Salads

Amount Measure Ingredient -- Preparation Method

1 pound frozen baby lima beans
1 1/2 pints fresh corn kernels
1 cup chopped red bell pepper
3/4 cup chopped green onion
1/2 cup finely chopped red onion
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons chopped fresh oregano
Dressing:
1/3 cup fresh lemon juice
2 tablespoons Dijon mustard
2 tablespoons olive oil
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper

To prepare salad, cook beans in boiling water for 12 minutes. Drain; rinse with cold water. Drain. Combine beans, corn, and next 5 ingredients (corn through oregano).To prepare dressing, combine lemon juice and remaining ingredients, stirring with a whisk. Drizzle over salad, and toss to coat.
(serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 164 (26% from fat); FAT 4.7g (sat 0.6g, mono 2.8g, poly 0.8g); PROTEIN 6.5g; CARB 27g; FIBER 6.3g; CHOL 0.0mg; IRON 1.9mg; SODIUM 344mg; CALC 34mg;

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REC: Roasted Red Bell Pepper Salad

* Exported from MasterCook *

ROASTED RED BELL PEPPER SALAD

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method

16 ounces cannellini beans -- rinsed and drained
8 ounces black beans -- rinsed and drained
6 ounces roasted red peppers -- chopped
2 tablespoons olive oil
3 tablespoons Basalmic vinegar
1/4 cup slivered basil leaves
1 stalk celery -- chopped
1/4 cup red onion -- chopped
salt and pepper -- to taste
Italian salad mix

Arrange a layer of salad mix on a dinner plate. In a small bowl, toss remaining ingredients together. Spoon over lettuce. You can make ahead and refrigerate, just bring back to room temperature before serving.

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Grilled Corn Salad

* Exported from MasterCook *

Grilled Corn Salad

Recipe By : Harimad
Serving Size : 4 Preparation Time :0:00
Categories : Salads Vegetables

Amount Measure Ingredient -- Preparation Method

1/2 T. olive oil
4 ears corn -- husked
2 T. lime juice
1/2 T. olive oil
2 T. balsamic vinegar
2 t. sugar
1/2 t. salt
1/4 t. pepper
1/8 t. garlic powder
1 c. fresh tomato -- diced and seeded
1 c. cucumber -- peeled, diced and
seeded
1/2 c. thinly sliced fresh basil leaves

Brush corn with oil. Grill (or broil) till lightly browned, turning every 5 min; about 20 min. Cool, cut corn from ears to get 2 c. Mix lime juice, oil, vinegar and spices. Add veggies and basil. Let chill 1 hr, to blend flavors.
Note: you can use frozen corn.
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Rec: Garden Vegetable Soup

Garden Vegetable Soup

Makes 4 servings (about 1 cup each)
0 points per serving

2/3 cup sliced carrot
1/2 cup diced onion
2 garlic cloves, minced
3 cups fat-free broth (beef, chicken or vegetable)
1-1/2 cups diced green cabbage
1/2 cup green beans
1 tbsp tomato paste
1/2 tsp dried basil
1/4 tsp dried oregano
1/4 tsp salt
1/2 cup diced zucchini

In large saucepan sprayed with nonstick cooking spray, saute the carrot, onion, and garlic over low heat until softened, about 5 minutes.

Add broth, cabbage, beans, tomato paste, basil, oregano and salt, and bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender.

Stir in zucchini and heat 3-4 minutes. Serve hot.

Source: Weight Watchers program 1 booklet
Per serving: 42 calories, 0 g total fat, 63 mg sodium, 8 g total carbos, 2.4 g dietary fiber, 3 g protein, 41 mg calcium.

Pat’s notes: I’ve found some good additions to be tortellini, or chopped potatoes, or canned garbanzos or kidney beans. Good to sprinkle on a little freshly grated Parmesan when serving. Of course these additions change the Weight Watchers point value of the soup ;o)

 
Low fat meal... Recs: Chicken with Peppers, Baked Rice with Chickpeas

Spanish Chicken and Rice....While the chicken cooks on top of the stove, a hearty rice casserole bakes in the oven. The dish, made with tomatoes, garlic and chickpeas and spiked with saffron and paprika, goes extremely well with the chicken but is substantial enough to become the centerpiece of a meatless meal; just substitute vegetable broth or water for the chicken stock. A very low fat meal...only 22% of calories from fat.

Chicken with Peppers

1 tbsp olive oil
4 5-oz boneless, skinless chicken breast halves
salt and freshly ground pepper
2 medium red bell peppers, cut lengthwise in 1/3-inch strips
1 medium green bell pepper, cut lengthwise in 1/3-inch strips
1 medium onion, finely chopped
2 medium jalapenos, finely chopped
1 garlic clove
1 cup chicken stock or canned low-sodium broth

Heat the olive oil in a large non-stick skillet. Add the chicken breasts and cook over moderate heat until browned, about 4 minutes per side. Transfer to a plate, season with salt and pepper and keep warm.

Add the bell peppers, onion, jalapenos, garlic and chicken stock to the skillet. Cover and cook over moderate heat, stirring occasionally, until the vegetables are tender, about 15 minutes. Season with salt and pepper. Return the chicken to the skillet and cook over moderate heat, turning occasionally, until cooked through, about 5 minutes. Transfer the chicken to plates and spoon the bell pepper sauce on top.

Per serving: 228 calories, 5.6 grams fat.

Baked Rice with Chickpeas

3 cups chicken stock or canned low-sodium broth (I used vegetable broth)
1 tbsp olive oil
2 garlic cloves, finely chopped
2 medium tomatoes, peeled, seeded and finely chopped
1 cup cooked chickpeas, rinsed if canned
1 tsp mild paprika
small pinch of saffron threads
1 cup medium-grain rice, such as Valencia (about 7 oz.)
Salt and freshly ground pepper

Preheat the oven to 400º. In a medium saucepan, bring the chicken stock just to a boil over moderately high heat; keep warm.

In a small enameled cast-iron casserole, heat the oil. Add the garlic and stir over moderate heat until fragrant, about 30 seconds. Stir in the tomatoes, chickpeas, paprika and saffron and bring to a simmer. Stir in the rice, 1/2 tsp salt and 1/4 tsp pepper. Add the hot chicken stock and bring to a simmer over moderate heat. Cover the casserole and bake in the oven for about 15 minutes, until most of the liquid has been absorbed and the rice is almost tender. Remove from the oven and let stand, covered, until the rice is tender, about 10 minutes. Fluff the rice with a fork and season with salt and pepper.

Per serving: 292 calories, 9 g protein, 50 gm carbos, 6 g fat.

Pat’s notes: The chicken with peppers and baked rice with chickpeas were both very good. Sauteed swiss chard was a nice accompaniment. Article suggested a Honey-Orange Cake to accompany but I didn’t try the recipe. Suggested wine: a crisp white wine such as Sauvignon Blanc by Cakebread Cellars or Fetzer Barrel Select. One time I was out of saffron so I omitted it and it worked fine.

Source: Michele Scicolone from 12/94 Food & Wine

 
REC: Aztec Salad (zero fat)

I posted this farther up the line too:

AZTEC SALAD:

1 or 2 cans black beans, rinsed and drained
1 cup sweet corn, cooked briefly and drained
1 bell pepper chopped (I use 1/2 red and 1/2 green)
Red onion chopped - to taste
Chopped fresh cilantro to taste (a good 1/2 cup?)

Dressing:
1/4 cup wine vinegar
Juice of one lime
1 tsp. garlic powder
1/4 tsp. EACH, ground cumin, coriander and red pepper flakes
May add salt if desired

Packed with flavor and so healthy!! Big potential for variations.

 
Hi Dawn - REC: Grilled Chicken, Avocado and Tomato Sandwiches

2 teaspoons olive oil
4 small skinless, boneless chicken breasts, about 4 ounces each
salt to taste, freshly ground black pepper

1/2 cup fat-free, whipped cream cheese
2 tablespoons minced scallions
1 tablespoon diced chili peppers
1 tablespoon freshly chopped cilantro
1/2 large avocado, sliced into 4 strips
4 large whole grain sandwich buns, sliced in half
4 large slices of tomato, sliced thick

Preheat the grill to medium-high.

Brush the chicken breasts with olive oil and then season with salt and pepper. Cook them on the grill, about 4-5 minutes per side, depending on the thickness of the breast. Transfer the chicken to a cutting board to let cool and then slice on the bias.

In a small mixing bowl, combine the cream cheese, scallions, chili peppers, and cilantro. Add salt and pepper to taste.

Lay out the sandwich buns on a work surface in front of you. Divide the cream cheese mixture among the sandwiches, spreading it out on each side of the bun. Divide the chicken slices among the sandwiches, top with one slice of avocado and one slice of tomato.

(I'd use whole-grain bread, carbs absorbed slower that way)

Number of Servings: 4
Per Serving
Calories 556 Carbohydrate 37 g
Fat 14 g Fiber 4 g
Protein 67 g Saturated Fat 5 g
Sodium 755 mg

 
Pepper-Crusted Beef Tenderloin with Roasted Vegetables

4 small red skinned potatoes, halved
2 carrots, peeled and cut into 3/4-inch pieces
2 parsnips, peeled and cut into 3/4-inch pieces
2 tablespoons olive oil
1 tablespoon chopped fresh rosemary leaves
salt to taste, freshly ground black pepper
1 pound beef tenderloin

Preheat the oven to 425ºF.

In a mixing bowl, toss the potatoes, carrots and parsnips together with the olive oil, rosemary, salt and pepper. Transfer the vegetables to a shallow roasting pan and roast them in the oven for 10 minutes.

Season the beef with salt and a generous amount of pepper. Remove the vegetables from the oven and place the beef on top of them in the roasting pan. Return the pan to the oven and roast the vegetables and beef for 15 minutes.

Turn the temperature down to 350ºF and continue roasting for an additional 15 minutes or until the vegetables are tender and the beef is cooked to the desired doneness. (To check for doneness, insert a meat thermometer into the thickest part of the roast. It should read 135º for medium rare.)

Let the tenderloin rest for 10 minutes before slicing. Serve a few slices of the beef with a large spoonful of the vegetables.

Number of Servings: 4
Per Serving
Calories 455 Carbohydrate 47 g
Fat 14 g Fiber 6 g
Protein 35 g Saturated Fat 6 g
Sodium 96 mg

 
REC: Couscous Salad with Oranges and Olives

Couscous Salad with Oranges and Olives
from Prevention’s Low-Fat Italian Favorites

¾ c couscous
2 T frozen orange juice concentrate, thawed
1 T lemon juice
1 tsp Dijon mustard
1 tsp extra virgin olive oil
1 tsp fresh oregano, chopped
1 tsp orange rind, grated
1 c boiling water
1 orange, peeled, sectioned & diced
½ c fresh parsley, chopped
¼ c scallions, chopped
2 T imported black olives, pitted & sliced
salt
black pepper

In a large bowl, combine the couscous, orange juice concentrate, lemon juice, mustard, oil, oregano and orange rind. Stir in the boiling water. Cover and set aside for 5 minutes or until the liquid has been absorbed.

Fluff the couscous mixture with a fork. Add the oranges, parsley, scallions and olives; toss to blend. Add salt and pepper to taste.

Serves 4.

Per serving: 181 calories, 1.9 g fat (9% of calories), 6.8 g dietary fiber, no cholesterol, 34 mg sodium

 
REC: Chicken and Lentil Salad

Chicken and Lentil Salad
from Prevention’s Low-Fat Italian Favorites

2/3 c dried lentils (red or bright green organic)
1 tsp +1 T extra virgin olive oil
2 (4 oz) chicken breast halves, boneless, skinless
¼ c orange juice
2 T nonfat plain yogurt
1 T orange rind, grated
1 T fresh rosemary, chopped
1 tomato, chopped
½ c fresh or frozen peas, cooked
3 scallions, thinly sliced
¼ c fresh basil, chopped
salt
black pepper
2 bunches watercress, trimmed

In a large pot of boiling water, cook the lentils for 15 minutes or until tender but firm. Drain well.

Meanwhile, heat 1 teaspoon of the oil in a nonstick frying pan over medium-high heat. Sauté the chicken breasts for 5 minutes per side or until golden brown. Put the chicken on a plate, cover with plastic wrap and refrigerate.

In a large bowl, whisk together the orange juice, yogurt, orange rind and rosemary. Whisk in the remaining 1 tablespoon oil. Add the cooked lentils, tomatoes, peas and scallions to the bowl and gently toss together.

Cut the chicken into ½” cubes and add to the lentils along with any juices. Add the basil; add salt and pepper to taste. Mix well. Chill in the refrigerator fro at least 20 minutes or overnight.

Serves 4.

Per serving: 237 calories, 6.1 g fat (22% of calories), 5.7 g dietary fiber, 23 mg cholesterol, 34 mg sodium

 
REC: Chicken Tagine with Honeyed Tomatoes and Couscous

Chicken Tagine with Honeyed Tomatoes and Couscous
from Heart Smart Cooking for Family and Friends by Bonnie Stern

1 T olive oil
8 chicken breasts, bone-in, skin removed
½ tsp salt
¼ tsp pepper
1 onion, finely chopped
3 cloves garlic, finely chopped
1 T fresh gingerroot, chopped
1 tsp ground cumin
1 tsp cinnamon
¼ tsp cayenne
½ tsp saffron threads, crushed & dissolved in 2 T boiling water
28 oz can plum tomatoes, crushed with juices
3 T honey
1 T lemon juice
3 c Israeli couscous
1 T sesame seeds, toasted
¼ c fresh cilantro, chopped

Heat oil in a large, deep nonstick skillet on high heat. Season chicken with salt and pepper. Brown well on both sides. Remove chicken from pan.

Discard all but a teaspoon of oil from pan and add onion, garlic and ginger. Cook for a few minutes until tender. Add cumin, cinnamon and cayenne. Cook for 30 seconds. Add saffron and tomatoes. Bring to a boil.

Return chicken to pan. Cover and simmer gently for 20 to 30 minutes or just until chicken is cooked. Remove chicken from pan and keep warm. If sauce is oily on surface, skim it off with a large spoon or daub with paper towels.

Add honey and lemon juice to sauce. Bring to a boil. If sauce is not thick enough, cook, uncovered, until liquid has reduced. Taste and adjust seasonings if necessary. Combine sauce with chicken.

Meanwhile, cook Israeli couscous in a large pot of boiling water. Place in a large serving bowl and pour chicken and sauce on top. Sprinkle with sesame seeds and cilantro.

Makes 8 servings.

Per serving: calories 485, protein 40.8 g, fat 5.3 g (saturates 1 g, cholesterol 77 mg), carbohydrate 66.9 g, Fibre 4.5 g, sodium 396 mg, potassium 795 mg

 
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