low-fat recipes

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Light Alfredo Pasta

1 small · onion, -- diced

1 · garlic clove, -- minced

2 teaspoon · vegetable oil

2 cup · skim milk

1 cup · chicken broth

3 tablespoon · flour

½ teaspoon · salt

½ teaspoon · coarse black pepper

½ cup · grated Parmesan cheese

For the PASTA:

1 pound · penne or other pasta

16 oz · broccoli florets
Applesauce Leather

2 · # apples, peeled, cored and chopped.

¼ cup · lemon juice

½ cup · sugar

1 teaspoon · cinnamon
Southwestern Rice And Bean Salad

2 cup · long-grain rice -- cooked

16 oz · kidney beans, canned -- rinsed and drained

8 ¾ oz · corn -- drained

½ cup · green onions -- sliced

½ cup · picante sauce

¼ cup · nonfat Italian salad dressing

1 teaspoon · ground cumin
Baked Salmon with Herb Sauce

1 ½ pound · Salmon fillet

1 each · Salt and pepper

1 tablespoon · Parsley

1 each · Lemon wedges

1 tablespoon · Butter

½ cup · Mayonaise

½ tablespoon · Dill

1 each · Greens of onion, fine chop
Fat-Free Banana Muffins (C) (Lacto)

1 ½ cup · Flour

⅓ cup · Sugar

2 teaspoon · Baking powder

½ teaspoon · Salt

½ teaspoon · Cinnamon

2 · Egg whites

2 large · Ripe bananas -- well mashed

¼ cup · Skim milk

⅓ cup · Honey
Spaghetti Squash

1 ½ pound · Spaghetti Squash;

1 medium · Onion; chopped (1/2 c about)

1 small · Green pepper;

1 large · Clove garlic; finely chopped

2 tablespoon · Olive oil; =OR=-

2 tablespoon · Vegetable oil;

4 medium · Tomatoes;

½ teaspoon · Salt;

¼ teaspoon · Oregano leaves;

¼ teaspoon · Basil leaves;

¼ teaspoon · Fennel seeds;

1/8 teaspoon · Pepper;

2 tablespoon · Butter =OR=-

2 tablespoon · Margarine;(that's 4 me)

¼ cup · Parmesan cheese;
Banana/applesauce Bread/low Fat

1 cup · All-purpose flour

1 cup · Whole wheat flour

1 cup · Packed brown sugar

1 tablespoon · Baking powder

1 teaspoon · Cinnamon

¼ teaspoon · Baking soda

4 · Egg whites

1 cup · Mashed bananas

½ cup · Buttermilk

⅓ cup · Applesauce

1 teaspoon · Vanilla

½ cup · Chopped walnuts
sig's Asparagus, Zucchini and smoked Garlic soup with a hint of Chilli

1 tablespoon · butter

2 tablespoon · olive oil

1 medium · onion

3 clove · smoked garlic

3 tablespoon · plain flour

1 · dried chilli, de-seeded, chopped finely

2 can · of green asparagus, about 900 grams in total , drained (reserve the water)or use 1 kg fresh asparagus slowly cooked until tender

17 oz · zucchini, thinly sliced, saute gently in butter, do not peel

1 can · water or some of the boiling water from asparagus

1 cup · water (optional)

1 · vegetable stock cube

1 pinch · salt to season
Western Salad

1 each · Egg, cooked

1 each · Lettuce, Boston, head

½ pound · Spinach

1 each · Onion, sliced

2 tablespoon · Parsley, chopped

¼ cup · Vinegar

½ cup · Salad oil

1 dash · Garlic powder

½ teaspoon · Paprika

¼ teaspoon · Dry mustard

1 teaspoon · Salt

¼ teaspoon · Pepper
Pumpkin Muffins

½ cup · fat-free sour cream

⅓ cup · molasses

1 cup · pumpkin

1 · egg white -- whipped

1 ¾ cup · unbleached flour

¾ cup · brown sugar -- packed

½ teaspoon · baking soda

½ teaspoon · baking powder

2 teaspoon · cinnamon

½ teaspoon · nutmeg

¼ teaspoon · cloves

¼ teaspoon · ginger
Creamy Chicken Casserole Lo Cal, Lo Fat

2 tablespoon · All purpose flour

1 tablespoon · Non-fat powdered milk

1 ¼ cup · Skim milk

¼ teaspoon · Salt

1 each · Pepper to taste

½ teaspoon · Dried leaf marjoram

½ teaspoon · Dried leaf thyme

½ cup · Celery, thinly sliced

½ cup · Sliced mushrooms

1 cup · Chicken broth

1 tablespoon · Chicken broth

3 cup · Cooked rice

2 ½ cup · Cubed cooked chicken

1 tablespoon · Chopped fresh parsley

¼ cup · Slivered almonds (optional)
Vickys Rice Salad, dairy, egg and soy free

7 oz · boiled rice

¾ can · sliced peaches

1 dash · sweet chilli sauce

8 each · hot dog sausages, amount depends on size!

1 large · serving of my (vic20adamant) vegan recipe mayonnaise
Vickys Quinoa with Carrot, Hazelnut & Pomegranate

10 oz · quinoa

2 · carrots, peeled and grated

2 oz · hazelnuts

10 · dried apricots, finely chopped

1 · seeds of 1 pomegranate

¾ cup & 1 tablespoon · extra virgin olive oil

2 tablespoon · agave nectar

1 · grated zest and juice of 1 lemon

1 · salt & pepper to taste

1 · some fresh, chopped parsley (garnish)
Wild Turkey, Raspberry, and Spinach Salad

4 · wild turkey breast or just regular turkey breast

1 cup · mayo

6 · boiled eggs, chopped

4 tablespoon · sweet pickle juice

1 bag · of spinach

2 ½ cup · raspberries

1 · salt

1 · ground pepper
Tuna Salad Sandwich

3 ½ oz · (1) can tuna; packed in oil

¼ cup · Celery; finely chopped

1 tablespoon · Green pepper;(red or yellow for color if you can0

½ teaspoon · Salt;

0 · Freshly ground pepper;

1 tablespoon · Green onion; finely chopped

¼ cup · Plain low-fat yogurt;

1 teaspoon · Fresh lemon juice; >OR<-

1 teaspoon · Vinegar;(Marukan Seasoned Gourmet Rice Vinegar is sweet vinegar)*

1 tablespoon · Grated American Cheese
Low Fat Pumpkin Oatmeal Cookies

1 cup · Pumpkin

2 · Egg whites; whipped

1 cup · Brown sugar; packed

1 ½ cup · Unbleached flour

1 teaspoon · Baking soda

1 teaspoon · Cinnamon

½ teaspoon · Nutmeg

½ teaspoon · Cloves

3 cup · Rolled oats

1 cup · Raisins
Healthy Hamburger

¼ cup · Plus 1 Tbs. plain nonfat yogurt

1 oz · Crumbled feta cheese (1/4

0 · )

½ teaspoon · Ground cumin

1 · Ib low fat ground beef

¼ cup · Minced green onions

¼ cup · Cilantro leaves, finely minced

1 large · Clove garlic, crushed

1 tablespoon · Grated fresh gingeroot

4 · Lettuce leaves

20 · Very thin slices peeled cucumber

4 · Onion: rolls, split and toasted
Breakfast parfait

1 cup · low fat Vanilla yogurt

6 · Blackberries

5 · Raspberries

2 large · Strawberry- sliced

<span style="font-size: 75%"><sup>1</sup> &frasl; <sub>3</sub></span> · Banana- sliced

3 tablespoon · Ground granola

1 teaspoon · Raisins
Broccoli Soup# 2

2 cup · water

4 cup · Chopped fresh broccoli -- abou

1 cup · Chopped celery

1 cup · Chopped carrots

½ cup · Chopped onion

6 tablespoon · Butter or margarine

6 tablespoon · All-purpose flour

3 cup · Chicken broth

2 cup · Milk

1 tablespoon · Minced fresh parsley

1 teaspoon · Onion salt

½ teaspoon · Garlic powder

½ teaspoon · Salt
Veggie Burgers

3 cup · cooked lentils

1 cup · plain bread crumbs

3 · egg whites

1 cup · fresh spinach, cooked -- finely chopped

½ cup · carrots, cooked -- chopped

½ cup · green onion -- chopped

1 cup · cheddar cheese (about 4 oz.) -- shredded

1 teaspoon · salt

1/8 teaspoon · black pepper

1 tablespoon · olive oil

8 · whole-wheat buns

For the CATSUP MAYONAISSE (Optional):

1 cup · light mayonnaise

2 tablespoon · mustard

2 tablespoon · catsup
Greek Chicken

1 tablespoon · Lemon juice

2 tablespoon · Olive oil

2 · Garlic cloves, ninced

tablespoon & 1 teaspoon · Oregano leaves

7 oz · Chicken cutlets, sliced

0 · of pepper