Without losing any flavor discover these six sensational, healthy, tasty, and easy to prepare low fat recipes:
1. Veggie Pasta Primavera
You don’t have to tell anyone that this sauce-alicious pasta dish is better for you. With fresh spinach and peppers in a creamy cheese sauce, they won’t believe you anyway.
Number of servings: 8 Servings
- lb. whole wheat linguine, uncooked
- 1 pkg. (10 oz.) baby spinach leaves
- 1 red pepper, thinly sliced
- 1 yellow pepper, thinly sliced
- 1 jar (8 oz.) sliced mushrooms, drained
- 1 tub (8 oz.) PHILADELPHIA Garden Vegetable 1/3 Less Fat than Cream Cheese
- 1/2 cup milk
- 2 Tbsp. finely chopped fresh basil
- 1/4 cup KRAFT Grated Parmesan Chees
- COOK pasta in large saucepan as directed on package, adding spinach, peppers and mushrooms for the last 5 min. Drain in colander.
- MEANWHILE, cook cream cheese and milk in same saucepan on low heat until cream cheese is melted and mixture is well blended, stirring frequently.
- RETURN pasta mixture to pan. Add basil; mix lightly. Sprinkle with Parmesan.
Notes:Prepare using 2 tsp. dried basil leaves.
- Prepare using fettuccine.
- he spinach in this low-calorie, low-fat main dish is a good source of vitamin A. As a bonus, the peppers team up to provide vitamin C and the whole wheat pasta contains fiber.
2. Chicken Stir Fry Recipe
Simple and oh so tasty, this chicken stir fry dish from My Big Fat Diet Show can be whipped up in an instant
- 60g brown rice, dry
- 1 cal olive oil spray (20 sprays)
- 100g skinless chicken breast, cut into strips
- 1 tsp five spice powder
- 150g stir fry vegetables
- 1 tsp soy sauce
- 1 small egg, beaten
- Cook the rice as per the packet instructions.
- Coat a non-stick pan with 10 sprays 1 cal oil and scramble the egg over a high heat. Remove and keep warm.
- Spray the pan with 10 sprays 1 cal oil and fry the strips along with 1 teaspoon of five spice powder for approx 3 minutes.
- Add the stir fry veg and cook for a further 2 minutes, then add the soy sauce, stir in the scrambled egg and serve with the rice.
3. Blueberry Pancakes
Pancakes are a wonderful breakfast treat, or, as my kids sometimes prefer, a breakfast-for-dinner treat. If you’re trying to eat low fat, pancakes may not be the best choice — not just because of what’s in them, but mostly because of what we put on top of them, and what we serve with them. Once you add butter, powdered sugar and syrup, plus some eggs and bacon (or sausage), the fat and calorie count increases considerably. As an occasional treat, pancakes are fine, but we should be mindful of how many we eat and what we add to them.
These low fat blueberry pancakes are made with nonfat milk, but for extra fluffiness, use buttermilk. If you do, be sure to add a 1/2 tsp of baking soda to the dry ingredients.
Number of servings: 4-6 Servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
- 1 ¼ cups all-purpose flour
- ¼ cup sugar
- 1 tsp baking powder
- ¼ tsp salt
- 1 large egg
- 1 tbsp canola oil
- 1 cup nonfat milk (or 1 1/4 cups low fat buttermilk*)
- 1 tsp vanilla extract
- 1 ½ cups fresh blueberries
- Whisk flour, baking powder, and salt in a large bowl. Whisk egg, oil, milk and vanilla extract in a small bowl. Add wet ingredients to dry and stir well. Fold in blueberries.
- Heat a griddle to 350 degrees. Pour ¼ cup batter for each pancake. Cook until bubbles form and the edges appear dry. Then flip and cook for another 1-2 minutes.
- Makes 12 pancakes.
- Per Pancake:Calories 88, Calories from Fat 15, Total Fat 1.6g (sat 0.2g), Cholesterol 18mg, Sodium 97mg, Carbohydrate 15.5g, Fiber 0.4g, Protein 2.7g
- *Add 1/2 tsp baking soda to the dry ingredients if you prefer to use buttermilk instead of nonfat milk. This will counter the extra acidity in buttermilk.
- Consider replacing up to half the flour with whole wheat flour for added fiber.
- To save time on busy mornings, why not prepare pancake batter the night before, and refrigerate. Simply stir the prepared batter before cooking in the morning.
- Serve two pancakes instead of a larger stack to keep portions in check.
- When cooking in batches, keep cooked pancakes warm on a baking sheet (cover with foil) in a 200-degree Fahrenheit oven.
- Drizzle pancakes lightly with good-quality maple syrup or with a fresh fruit compote instead of smothering them with butter.
- Yes, you can freeze pancakes. Allow the pancakes to cool; then before freezing them, make sure to separate each pancake with either parchment paper or waxed paper. This will prevent them from sticking, and makes it easy to remove only what you need. Thaw and reheat either in the microwave (20 seconds or so per pancake) or in a toaster oven.
4. Ham and broccoli quiche
Number of servings: 4 Servings
- 4 sheets filo pastry
- Olive oil cooking spray
- 1 tablespoon olive oil
- 1 medium brown onion, halved, sliced
- 100g sliced leg ham, chopped
- 2 garlic cloves, crushed
- 420g can no added salt corn kernels, drained
- 200g broccoli, cut into small florets
- 1/4 cup reduced-fat grated tasty cheese
- 4 eggs
- 185ml can light and creamy evaporated milk
- 2 tablespoons plain flour
- Salad leaves, to serve
- Preheat oven to 200°C/180°C fan-forced. Lightly grease a 4cm-deep, 24cm round (base) loose-based fluted flan tin. Place 1 sheet filo on a flat surface. Spray with oil. Top with 1 sheet filo. Repeat to make 2 stacks. Line base and sides of prepared dish with filo stacks (filo will overhang).
- Heat oil in a medium frying pan over medium-high heat. Add onion and ham. Cook, stirring, for 5 minutes or until onion has softened. Add garlic. Cook for 2 minutes or until fragrant. Transfer to a bowl. Cool. Add corn, broccoli and cheese. Stir to combine. Fill pastry case with mixture.
- Whisk eggs, milk and flour together in a jug. Season with salt and pepper. Pour over ham mixture. Roll up overhanging filo sides. Bake for 25 minutes or until golden and just set. Serve with salad leaves.
5. Oven Baked Salmon
Total Time: 20 min
Prep : 5 min
Cook : 15 min
Number of servings: 4 Servings
- 12 ounce salmon fillet, cut into 4 pieces
- Coarse-grained salt
- Freshly ground black pepper
- Toasted Almond Parsley Salsa, for serving
- Baked squash, for serving, optional
Preheat the oven to 450 degrees F.
Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes. Serve with the Toasted Almond Parsley Salsa and squash, if desired.
Toasted Almond Parsley Salad:
1 tablespoons red wine vinegar
Coarse grain salt
2 tablespoons capers, rinsed
1 cup fresh flat-leaf parsley
1/2 cup toasted almonds
Extra-virgin olive oil
Mince the shallot and add to a small bowl. Pour the vinegar over the shallots and add a pinch of salt. Let sit for 30 minutes.
Roughly chop the capers, parsley and almonds and add to the shallots. Add the olive oil, tasting as you go. Mix again and adjust the seasonings.
Total Fat: 11 grams
Saturated Fat: 2.5 grams
Protein: 17 grams
Total carbohydrates: 0 grams
Sugar: 0 grams
Fiber: 0 grams
Cholesterol: 47 milligrams
Sodium: 170 milligrams
6. Prawn sweet chilli noodle salad
This low-fat salad is is great for a picnic, lunchbox or even a buffet
Prep 10 mins
Cook 5 mins
Number of servings: 4 – 6 Servings
- 3 nests medium egg noodles
- ½ large cucumber
- bunch spring onions , finely sliced
- 100g cherry tomatoes , halved
- 1 green chilli , deseeded, finely chopped
- 200g cooked king prawns , defrosted if frozen
- zest and juice 2 limes
- 4 tbsp sweet chilli sauce
- 100g baby spinach leaves
- 25g roasted cashews
- Boil the noodles for 4 mins, then drain. Cool under running water, then drain again. Put into a large bowl, then using scissors, cut into shorter lengths
- Halve cucumber lengthways, then scoop out the seeds. Slice into halfmoons and add to the noodles with the onions, tomatoes, chilli and prawns.
- Mix the lime zest, juice and chilli sauce to make a dressing and fold through noodles. Put a handful of spinach onto each serving plate, top with the noodles and cashews.
Nutrition per serving:
267 kcalories, protein 20g, carbohydrate 39g, fat 5 g, saturated fat 1g, fibre 5g, sugar 12g, salt 2.18 g