Monday, October 11, 2010

Jicama Chili bars recipe


Jicama Chili bars recipe - 23 calories

Ingredients:
1 1 / 2 pounds jicama
1 teaspoon chili powder
1 lime, to squeeze the jicama

Preparation:
1. Peel the jicama and cut into pieces about 3" x 1 /2" x 1/2".
2. Arrange the jicama on a paper towel and sprinkle with lime juice.
3. A little chili powder.
4. Arrange on a plate and serve ice cold.


Dose: 12

Nutritional information for one serving:
Calories: 23
Calories from fat: 0
Total fat: 0.1g
Cholesterol: 0mg
Total carbs: 5.7g
Fiber: 3g
Protein: 0.5g
WW points: 0
low fat diet recipes

Apple Cheese pieces recipe

As I was looking for a very quick snack recipe, I came to this. It can be prepared in under 5 minutes, and can be eaten as a snack Appetizer, pudding, or even for breakfast.

Apple Cheese pieces recipe - 162 calories

Ingredients:
4 apples, cored and cut into wedges
3 tablespoons raisins
4 ounces light cream cheese, soft
cinnamon
nutmeg (optional)
toasted coconut (optional)


Preparation:
1. In a bowl, add the raisins and cream cheese together.
2. Spread the mixture on one side of the apple wedges.
3. Sprinkle with cinnamon, nutmeg and / or coconut (if using) and enjoy!

Dose: 4

Nutritional information for one serving:
Calories: 162
Calories from fat: 62
Total fat: 7g
Cholesterol: 21mg
Total carbs: 24.4g
Fiber: 3.6g
Protein: 3.2g
WW points: 3

Low fat Spicy Egg Salad Sandwiches recipe


Spicy Egg Salad Sandwiches recipe - 190 calories

Ingredients:
6 eggs, hard cooked, peeled and finely chopped
3 slices bacon, cooked and crumbled
1 tablespoon prepared horseradish
1 / 2 cup light mayonnaise (plus a little more for spreading)
16 slices cocktail pumpernickel bread
salt and pepper to taste


Preparation:
1. In a medium bowl, combine the eggs, bacon, mayonnaise and horseradish.
2. Add salt and pepper to taste.
3. Lightly spread the bread slices with mayonnaise cocktail added, then put the egg salad between them.
4. Cover the sandwiches with plastic wrap and store in the refrigerator until they are ready to eat (for up to 2 hours).

Dose: 8

Nutritional information for one serving:
Calories: 190
Calories from fat: 118
Total fat: 13.2g
Cholesterol: 168mg
Total carbs: 10.8g
Fiber: 1g
Protein: 7.1g
WW points: 5

Sunday, October 10, 2010

Low fat Easy Beef Gyros recipe



Easy Beef Gyros recipe - 198 calories

Ingredients:
1 pounds lean ground beef
8 small pocket Pita bread (4-inch diameter), cut in half, warm
4 plum tomatoes, cut into thin slices

Sauce
2 / 3 cup plain low-fat yogurt
3 spring / tablespoon, finely chopped
1 / 3, cup chopped cucumber
2 teaspoons fresh parsley, chopped

Salt and pepper
1 clove garlic, crushed
1 / 2 teaspoon dried oregano leaves
1 / 2 teaspoon salt
1 / 4 teaspoon pepper


Preparation:
1. In a small bowl, combine the sauce ingredients, mixing well. Cover and refrigerate.
2. Preheat the oven to 350 º F.
3. In a medium bowl, combine ground beef with salt and pepper ingredients, mixing lightly but thoroughly.
4. Divide the beef mixture in 16 equal portions and shape into 2-inch diameter patties.
5. Place the patties on rack in broiler pan.
6. Bake in oven for about 10 minutes (or until no longer pink) or on the grill over medium heat.
7. To serve, place equal amounts of beef and tomato slices in each half Pita bread, and place the yogurt sauce.

Dose: 8

Nutritional information for one serving:
Calories: 198
Calories from fat: 57
Total fat: 6.4g
Cholesterol: 38mg
Total carbs: 19c
Fiber: 1.1g
Protein: 15.3g
WW points: 4

Low fat Honey-Roasted Nuts and Raisins recipe


Honey-Roasted Nuts and Raisins recipe - 186 calories


Ingredients:
1 / 4 cup honey
1 teaspoon butter
1 cup raisins
1 / 4 cup chopped hazelnuts
1 / 4 cup slivered almonds
1 / 4 cup sunflower seeds
1 / 4 cup chopped pecans
1 / 4 teaspoon ground cardamom
1 / 2 teaspoon cinnamon
1 dash ground cloves
1 / 4 teaspoon salt


Preparation:
1. Line baking sheet with foil or parchment paper and coat with cooking spray.
2. Heat the butter over medium-high heat in large nonstick Skillet.
3. Add the honey and cook for about 2 minutes (or until the mixture begins to bubble around the edges of the pan).
4. Add the nuts and remaining ingredients (except raisins) and cook over medium heat, stirring often, about 8 minutes (until the nuts are golden). Add the raisins.
5. Immediately spread on the prepared baking sheet; allow to cool completely.

Dose: 8

Nutritional information for one serving:
Calories: 186
Calories from fat: 85
Total fat: 9.5g
Cholesterol: 1mg
Total carbs: 25.9g
Fiber: 2.4g
Protein: 3.3g
WW points: 4

Low fat Salsa Guasacaca (Venezuelan Avocado Salsa) recipe


Guasacaca Venezuelan salsa avocado is served with traditional grilled meats, but it is also great as a dip for thick cut chips and crackers. Unlike guacamole, everything is hand-cut.

Salsa Guasacaca (Venezuelan Avocado Salsa) recipe - 119 calories


Ingredients:
2 avocados, peeled and seeded
1 medium tomato
1 / 4 cup bell pepper, minced (optional)
1 medium onion
2 tsp lemon juice
3 / 4 cup chopped cilantro leaves
2 teaspoons hot sauce
1 teaspoon salt


Preparation:
1. Cut all the vegetables by hand.
2. Add the remaining ingredients and mix well together.
3. Chill for at least 3 hours.
4. Serve as a dip for Nacho chips with salsa or anything.

Dose: 6

Nutritional information for one serving:
Calories: 119
Calories from fat: 89
Total fat: 9.9g
Cholesterol: 0mg
Total carbs: 8.6g
Fiber: 5.1g
Protein: 1.8g
WW points: 4

Low fat Red Lobster Crab Cakes recipe


These crab cakes are delicious and also really easy to prepare.

Red Lobster Crab Cakes recipe - 174 calories

Ingredients:
1 pounds lump crab meat
1 / 4 cup bread crumbs
2 tablespoons oil, for frying
1 egg
2 tablespoons mayonnaise
1 / 2, teaspoon minced garlic
1 tablespoon diced celery
1 tablespoon minced onion
1 teaspoon Seasoning Old Colwyn
1 teaspoon Dijon mustard
1 / 8 teaspoon salt
1 / 8 teaspoon pepper


Preparation:
1. In a large bowl, combine all ingredients (except bread crumbs and crab meat).
2. Using gloves, lightly mix the crab meat, then add the breadcrumbs.
3. Spread a thin layer of plain bread crumbs on your work surface and form the crab mixture into equal balls (about two inches in diameter).
4. Place the crab balls on the breadcrumb mixture, gently demolish them and rounding the edges. Form cakes about 1 / 2 inch thick and 3 inches round.
5. In a frying pan, heat 2 tablespoons of oil.
6. Gently slide in two crab cakes at a time and brown on one side for about 2-3 minutes. Turn and brown the other side.
7. Turn the heat down and simmer the crab cakes for 5-8 minutes.

Dose: 6

Nutritional information for one serving:
Calories: 174
Calories from fat: 73
Total fat: 8.2g
Cholesterol: 93mg
Total carbs: 5.6g
Fiber: 0.3g
Protein: 18.6g
WW points: 4

Saturday, October 9, 2010

Low fat Savory Wild Mushroom sauté recipe

This is a very nice dish for any time, but it goes particularly well with grilled chicken breast. You can also toss these into an omelet or pasta is cooked.

Savory Wild Mushroom sauté recipe - 135 calories

Ingredients:
1 lb fresh mushrooms, roughly chopped
2 cloves garlic, minced
1 / 2 cup shallots, sliced
1 tablespoon olive oil
2 tablespoons butter
1 / 4 cup dry red wine
1 teaspoon fresh thyme leaves
1 (or to taste) teaspoon salt
Freshly ground pepper, to taste


Preparation:
1. Skillet in a non-stick high, heat the olive oil and butter over medium heat until the butter has melted.
2. Add the shallots and cook for about 4 minutes (until tender).
3. Add the garlic and cook for about 1 minute.
4. Add the mushrooms and thyme and sauté for about 3-5 minutes.
5. Add the wine and raise heat to high.
6. Cook, stirring constantly, for about 5 minutes (until the mushrooms are tender and the wine evaporates almost).
7. Add salt and pepper to taste.

Dose: 4

Nutritional information for one serving:

Calories: 135
Calories from fat: 85
Total fat: 9.6g
Cholesterol: 15mg
Sodium: 485mg
Total carbs: 8g
Dietary fiber: 1.2g
Protein: 4.2g
WW points: 3

Low fat Parmesan and Red Onion Appetizer recipe

The Appetizer very quick and easy snack or recipe. Calories do not include the toasted bread.

Parmesan and Red Onion Appetizer recipe - 117 calories

Ingredients:
1 / 2 cup Parmesan cheese
1 / 2 cup mayonnaise
1 / 2 cup finely minced red onion


Preparation:
1. Mix all three ingredients.
2. Spread on small pieces of toasted bread.
3. Place under the broiler for about 1-2 minutes (until bubbly and lightly browned).

Dose: 6

Nutritional information for one serving:

Calories: 117
Calories from fat: 80
Total fat: 8.9g
Cholesterol: 12mg
Sodium: 267mg
Total carbs: 6.4g
Dietary fiber: 0.2g
Protein: 3.5g
WW points: 3

Low fat Peach and Roasted Red Pepper Bruschetta recipe

Here are the different types of bruschetta. Bread is toasted without oil and garlic, so that the flavor of juicy peaches and sweet roasted peppers would be appreciated in full. This sweetness is balanced by the red wine vinegar and basil. You could also try this bruschetta mix grilled chicken or fish. Delicious!

Peach and Roasted Red Pepper Bruschetta recipe - 46 calories

Ingredients:
1 baguette, sliced on the diagonal
2 peaches, diced
1 red pepper
1 cup grape tomatoes or Roma tomatoes, seeded and diced
1 clove garlic, minced
2 tablespoons chopped fresh basil
1 tablespoon red wine vinegar
salt, to taste
freshly ground black pepper, to taste


Preparation:
1. Preheat the broiler grill to medium-high. Roast the red pepper until well blackened, turning often.
2. Put the peppers in a bowl and cover with plastic wrap; leave to cool.
3. Remove skin, stem and seeds from peppers. Cut the peppers and place in medium bowl.
4. Add the peaches, garlic, tomato, basil and vinegar. Add salt and pepper to taste and marinate for about 30 minutes (or cover and place in the refrigerator for up to 8 hours).
5. Before serving, bring the peach mixture to room temperature. Lightly toast the baguette slices on both sides. Place the chopped pepper and peach mixture on top of toasted baguette slices.

Portion: 30 pieces

Nutritional information for one piece:
Calories: 46
Calories from fat: 4
Total fat: 0.5g
Cholesterol: 0mg
Sodium: 92mg
Total carbs: 9g
Dietary fiber: 0.7g
Protein: 1.5g
WW points: 1

Low fat Garlic Tomatoes recipe

This vegetarian / vegan dish requires only a few simple ingredients and very easy to prepare, but it is absolutely delicious! Appetizer dish can be served as a side, or even a snack.

Garlic Tomatoes recipe - 79 calories

Ingredients:
8 ripe plum tomatoes, cut in half
16 cloves of garlic, the skin
4 sprigs fresh thyme
1 / 4 cup olive oil
salt and pepper to taste


Preparation:
1. Preheat the oven to 425 degrees F.
2. Place the tomatoes cut side up in a large pan (in a single layer).
3. Put the garlic cloves and thyme sprigs in between the tomatoes.
4. Pour the olive oil over the tomatoes.
5. Bake for about 45 minutes (until the tomatoes are slightly charred).
6. Discard the thyme.
7. Add salt and pepper to taste.
8. Squeeze the garlic cloves over the meat of the tomatoes.
9. Garnish with fresh thyme and serve warm.

Dose:
8

Nutritional information for one serving:
Calories: 79
Calories from fat: 62
Total fat: 6.9g
Cholesterol: 0mg
Sodium: 4mg
Total carbs: 4.4g
Fiber: 0.9g
Protein: 0.9g
Weight Watchers points: 2

Low fat Stuffed Mushrooms recipe


This recipe is easy and delicious. The Romano pecorino cheese is perfect to use, as it pairs well with breadcrumbs. There is no need to worry about bland stuffed mushrooms anymore, because these are very flavorful! If you live in a dry area you may want to add a little olive oil or more chop the mushroom stems and put them in the breadcrumbs mixture (this will add moisture).

Stuffed Mushrooms recipe - 175 calories

Ingredients:
28 large (2 1/2-inch-diameter) white mushrooms, stemmed
1 / 2 cup grated pecorino Romano cheese
1 / 2 cup dried Italian-style bread crumbs
2 cloves garlic, peeled and minced
1 tablespoon chopped fresh mint leaves
2 tablespoons chopped fresh Italian parsley leaves
1 / 3 cup extra-virgin olive oil
salt and pepper to taste


Preparation:
1. Preheat the oven to 400 degrees F.
2. Turn, pecorino cheese bread crumbs, garlic, mint, parsley, and 2 tablespoons olive oil in medium bowl to match.
3. Add fresh ground pepper and salt to taste black.
4. Drizzle a heavy large baking sheet with about 1 tablespoon olive oil to coat.
5. Spoon the filling into the mushroom cavities and arrange them on the baking sheet (cavity side up).
6. Pour remaining oil over the filling in each mushroom.
7. Bake for about 25 minutes (until the filling is golden on top and heated through and mushrooms are soft).
8. Serve.

Dose: 7 (4 mushrooms per serving)
Nutritional information for one serving:
Calories: 175
Total fat: 13 g
Sodium: 264 mg
Total carbs: 9.4 g
Fiber: 1.3 g
Protein: 6.8 g
Weight Watchers points: 4

Low fat Bean and Sesame Seed Spread (Hummus) recipe


If you want to make hummus but could not find tahini, try this recipe that uses sesame seeds. It has a mild taste and nice, creamy consistency.

Beans and Sesame Seed Spread (Hummus) recipe - 77 calories

Ingredients:
1 The (15 ounces) garbanzo beans
1 clove garlic, cut in half
1 / 2 cup sesame seeds
1 / 2 teaspoon salt
2 tablespoons lemon juice


Preparation:
1. Drain the garbanzo beans and reserve liquid.
2. Place the reserved bean liquid, sesame seeds and garlic in food processor. Cover and combine on high speed until mixed.
3. Add garbanzo beans, salt and lemon juice. Cover and process on high speed until smooth.
4. Serve spread with crackers, Pita bread wedges or raw vegetables.

Dose: 12

Nutritional information for one serving:
Calories: 77
Total fat: 3.4 g
Cholesterol: 0 mg
Sodium: 203 mg
Total carbs: 9.7 g
Fiber: 2.3 g
Protein: 2.8 g
Weight Watchers points: 1

Low fat Southwestern Onion Rings recipe



Now here's a great recipe onion rings for all who love you ... onion perfectly crisp texture and wonderful flavor of the spices!

Southwestern Onion Rings recipe - 171 calories

Ingredients:
2 large sweet onion
1 3 / 4 cup all-purpose flour
2 eggs
2 1 / 2 cup buttermilk
3 tablespoons water
2 teaspoons chili powder
2 teaspoons salt
1-2 teaspoons cayenne pepper
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon sugar


Preparation:
1. Slice the onions in 1 / 4 "slices and separate into rings.
2. Put the rings in a bowl and add buttermilk to cover the onions.
3. Soak for about 30 minutes, stirring occasionally.
4. In another bowl, whisk together the eggs and water.
5. Combine the flour, chili powder, salt, cayenne pepper, cumin, garlic powder and sugar in a shallow dish.
6. Drain the onion rings.
7. Place the circles in the egg mixture first, then dredge in the flour mixture.
8. Fry the onions in rings 1 "of oil heated to 375 degrees, a few at a time, until golden brown on all sides.
9. Drain and serve immediately.

Dose: 12

Nutritional information for one serving:
Calories: 171
Total fat: 2.4 g
Cholesterol: 55 mg
Sodium: 688 mg
Total carbs: 29.8 g
Fiber: 1.6 g
Protein: 7.5 g
Weight Watchers points: 3

Low fat South African Syrup-Soaked Fritters recipe

South Africa Syrup-soaked fritters recipe - 178 calories

Ingredients:
500 g cake flour
20 ml baking powder
2 eggs, beaten
125 g butter
2 ml salt
milk
oil (for deep frying)

For the syrup
750 g sugar
2 cinnamon stick
2 inches ginger, peeled
4 whole cloves
375 ml water

Preparation:
1. Prepare the syrup the day before making the critters and cool thoroughly.
2. The sugar dissolved in water over medium heat.
3. Add the spices and ginger.
4. Boil for each other for about 10 minutes.
5. Sift the flour, baking powder and salt into bowl.
6. Rub in the butter; add the beaten eggs with enough milk to blend with no stiff.
7. Chill the dough in refrigerator for about 30 minutes.
8. Roll out the dough 1 / 4 inch thick and cut into strips about 3 × 1 inch.
9. With a sharp knife, cut each strip into 3 smaller ones, leaving them attached at one end.
10. Braid the strips loosely and pinch the ends to secure.
11. Drop a few at a time into hot oil.
12. Cook until lightly brown and swollen.
13. Lift out and drain for about 1 minute of crumpled paper towels, and then drop them immediately in the syrup cool.
14. Soak in syrup, drained in a sieve until the rise and dry.


Dose: 20 critters

Nutritional information for one serving:
Calories: 178
Calories from fat: 52
Total fat: 5.8g
Cholesterol: 34mg
Total carbs: 27.5g
Fiber: 0.6g
Protein: 3.5g
WW points: 4

Avocado with Ground Peanut Dressing recipe

Avocado helps fight cardiovascular disease!

Avocado with Ground Peanut Dressing recipe - 188 calories

Ingredients:
2 ripe avocados
2 tablespoons peanut
1 tablespoon freshly squeezed lemon juice
1 / 2 teaspoon cinnamon
1 / 2 (sweet or hot) teaspoon paprika
salt (to taste)
cayenne pepper (to taste)
fresh chives, for garnish


Preparation:
1. Peel the avocados, remove the pit and cube the flesh.
2. Place the avocados in a bowl with lemon juice.
3. Grinding the peanuts, so you have small pieces.
4. Sprinkle the peanuts over the earth and spices avocado, gently tossing.
5. Decorate with chopped chives.

Dose: 4

Nutritional information for one serving:
Calories: 188
Calories from fat: 152
Total fat: 16.9g
Cholesterol: 0mg
Total carbs: 10g
Fiber: 7.4g
Protein: 3.2g
WW points: 4

East African Bread (Chapati) recipe

East African Bread (Chapati) recipe - 158 calories

Ingredients:
2 cups all-purpose flour, sifted
1 teaspoon cooking oil
1 teaspoon salt
warm water, as needed


Preparation:
1. If the ingredients have been refrigerated, allow them to come to room temperature.
2. In a bowl, mix flour and salt.
3. Slowly add enough water to make thick dough.
4. Mix one tablespoon of oil.
5. Knead the dough for a few minutes on a cold surface, adding a few spoons of flour dry.
6. Return the dough to the bowl, cover with clean towel and let it rest for about 30 minutes.
7. Lightly oil a griddle or Skillet with cooking oil and preheat.
8. Divide the dough into 6 balls and flatten an orange-sized circles into six inches. Fry them in the Skillet or griddle until both sides are golden brown and spotted, turning once.
9. Serve with butter and any soup, stew or curry dish.

Dose: 6

Nutritional information for one serving:
Calories: 158
Calories from fat: 10
Total fat: 1.2g
Cholesterol: 0mg
Total carbs: 31.8g
Fiber: 1.1g
Protein: 4.3g
WW points: 3

Tuesday, October 5, 2010

Homemade Pesto Sauce recipe


Pesto is a traditional Italian sauce based on basil and pine nuts, and usually packed with olive oil. This version is lightened up by the exchange of vegetable broth or chicken stock for some of the oil. The taste is fresh and the sauce is great - it is thrown with cooked pasta or spoon it over fish or vegetables poultry.

Home Pesto Sauce recipe - 195 calories

Ingredients:
2 cups fresh basil leaves
2 tablespoons pine nuts
1 / 4 cup grated parmesan cheese
2 cloves garlic, peeled
1 tablespoon olive oil
1 / 2 cup reduced-sodium vegetable or chicken stock
1 / 2 teaspoon table salt


Preparation:
1. Place the pine nuts in small Skillet and set the pan over medium heat.
2. Cook for about 3 minutes (until the nuts are golden brown), shaking the pan frequently to prevent burning. Transfer the nuts to a plate to cool.
3. In a blender or food processor, combine the nuts, broth, basil, oil, cheese, garlic and salt; process until smooth and thick. Produce approximately 1 / 4 cup per serving.

Dose: 2

Nutritional information for one serving:
Calories: 195
Total fat: 16.7 g
Cholesterol: 11 mg
Sodium: 793 mg
Total carbs: 5.1 g
Fiber: 2 g
Protein: 8.4 g
Weight Watchers points: 5

Friday, October 1, 2010

Chocolate Walnut Kahlua Balls recipe

You can make the balls using Kahlua, dark rum, Bailey's Irish Cream Grand Marnier or, according to your taste. You can also try alternating semi-sweet chocolate chips with white chocolate chips. They are guaranteed to be a hit at any party!

Chocolate Walnut Kahlua Balls recipe - 146 calories

Ingredients:
1 cup semi-sweet chocolate chips
1 / 2 cup Kahlua (or dark rum)
1 / 2 cup sugar
1 1 / 2 cups walnuts, finely chopped
3 tablespoons light corn syrup
2 1 / 2 cups finely crushed vanilla wafer cookies (about 10 ounces)
1 / 2 cup powdered sugar


Preparation:
1. Stir the chocolate chips over simmering water in double boiler until melted and smooth; to remove from the heat.
2. Whisk in corn syrup and sugar, then the Kahlua (or dark rum).
3. In a small bowl, mix together crushed wafers and chopped walnuts; put in the chocolate mixture and mix well.
4. Shape into small balls.
5. Add the powdered sugar in shallow bowl.
6. Roll each ball into powdered sugar to coat.
7. Put the ball in air-tight container and refrigerate overnight.

Day: 40 balls

Nutrition information for one balls:
Calories: 146
Calories from fat: 61
Total fat: 6.9g
Cholesterol: 0mg
Sodium: 45mg
Total carbs: 19.7g
Dietary fiber: 0.8g
Protein: 1.5g
WW points: 3

Nutella Biscotti recipe

low fat diet recipesI love Nutella, so I thought this would be a good recipe to try ... and certainly not be disappointed! These cookies taste great and are very crisp. You can also try using white chocolate chips instead of the normal for a nice visual effect.

Nutella Biscotti recipe - 90 calories

Ingredients:
1 / 2 cup chocolate chips
1 / 2 cup Nutella
1 / 2 cup hazelnuts (optional)
2 1 / 4 cups all-purpose flour
3 large eggs
2 tablespoons cocoa
1 / 2 teaspoon baking soda
1 / 2 teaspoon baking powder
1 / 2 teaspoon salt
1 cup sugar


Preparation:
1. Preheat oven to 350 degrees F.
2. In a medium bowl, sift together cocoa, flour, baking soda, baking powder and salt.
3. In a large bowl, beat eggs until frothy.
4. Add sugar and continue beating for 2 minutes.
5. Stir in Nutella.
6. Add flour mixture to egg mixture and stir until well combined.
7. Add the chocolate and hazelnuts (if using).
8. Flour hands and divide the dough into 2 or 3 records, arrange on a baking parchment. Press logs into rectangles about 1 / 2 inch thick.
9. Bake in the oven to 350 degrees F for 20 minutes.
10. Remove from oven. Lower the oven to 300 ° F.
11. Using a serrated knife, cut the logs into slices 01.03 to 01.02 inches. Place on a baking sheet and return to oven.
12. Bake for 10-12 minutes, then turn the biscotti over and bake for about 10-12 minutes (depending on thickness of slices).

Servings: 36

Nutrition information per serving:
Calories: 90
Total Fat: 2.5 g
Cholesterol: 17 mg
Sodium: 62 mg
Total carbohydrates: 15.8 g
Fiber: 0.7 g
Protein: 1.7 g
Weight Watchers points: 2

Savory Sweet Potatoes recipe

Low fat diet recipes
This is a quick and easy recipe for sweet potatoes, which in my opinion should never be made any sweeter. The mixture of spices, herbs, olive oil and lemon juice is just wonderful ... a great way to prepare sweet potatoes!


Savory Sweet Potatoes recipe - 120 calories

Ingredients:

2 large sweet potatoes (peeled and cut into chips, rinse and dry)
1 tablespoon rosemary (chopped)
1 tablespoon tarragon (chopped)
1 tablespoon parsley (chopped)
1 / 4 teaspoon ground cumin
2 tablespoons olive oil
1 teaspoon lemon juice
salt, to taste
freshly ground pepper, to taste


Preparation:
1. Preheat oven to 350 degrees F.
2. Mix potatoes with all remaining ingredients to coat.
3. Place on a sprayed baking sheet.
4. Bake for 20-25 minutes (or until browned and crisp).

Serves 4

Nutrition information per serving:
Calories: 120
Total Fat: 6.9 g
Cholesterol: 0 mg
Sodium: 37.5 mg
Total carbohydrates: 14 g
Fiber: 2.1 g
Protein: 1.3 g
Weight Watchers points: 3

Wednesday, September 29, 2010

Low Fat Crockpot Beef and Black Bean Stew


This crockpot beef low fat black bean stew makes a warming meal for a cold, wet night. While it is true that the leanest cuts of beef can be difficult, one day in the crockpot soften the hardest of cuts.
Preparation time: 5 minutes
Cooking time: 8 hours
Total time: 8 hours, 5 minutes
Ingredients:

* 1 medium onion, chopped
* 3 / 4 pound lean beef stew
* 1 15-ounce can diced tomatoes
* 1 4 oz diced jalapenos
* 1 15-ounce can reduced sodium black beans
* 1 teaspoon ground cumin
* 2 teaspoon chili powder

Preparation:
Cover the bottom of a crock pot quarter 3-4 with nonstick cooking spray. Place the onion in the pot, followed by beef, tomatoes, jalapenos and black beans. Add cumin and chili powder, and mix in the juices a little.

Cover and cook on low for 8 hours.

Makes 4 servings.

Per serving: Calories 289 Calories from fat is 69, total fat 7.6g (Sat 2.7 g), Cholesterol 51mg, 513mg sodium, 29.4g carbohydrates, 9.1 g fiber, 25.5g protein

Low Fat Crockpot Beef and Black Eyed Peas

The crockpot does wonders for lean cuts of beef, which can be tough and chewy. A day in the crockpot makes meltingly tender. The beauty of this all-in-one meal is that the meat is only part of this dish, so I really do not need to use more than 3 / 4 pound to feed six people. Added protein and fiber comes from black-eyed peas.
Preparation time: 10 minutes
Cooking time: 8 hours
Total time: 8 hours, 10 minutes
Ingredients:

* 1 large onion, sliced
* 2 carrots, chopped
* 3 stalks celery, chopped
* 3 small red potatoes, quartered
* 1 small green pepper, chopped
* 1 8-ounce package sliced mushrooms
* 1 can black eyed peas, drained and rinsed
* 2 bay leaves
* 3 / 4 pound lean beef stew
* 1 tablespoon Worcestershire sauce
* 3 cups no-salt added tomato sauce

Preparation:
Spray a crockpot four rooms with nonstick cooking spray. Add the vegetables, followed by black-eyed peas, bay leaves, beef, Worcestershire sauce and tomato sauce. Simmer for 8 hours.

Makes 6 servings

Per serving: Calories 276 Calories from Fat 38, Total Fat 4.2 g (Sat 1.4 g), Cholesterol 32mg, 114mg sodium, 38.1 carbs, 9.1 g fiber, 21.3g protein

Low Fat Braised Beef

Slow cooked to perfection, this warming low fat bowl of beef stew is great on cold nights or anytime you want comfort food. Enjoy as is or serve some hot noodles or crusty bread on the side.
Cooking time: 3 hours
Total time: 3 hours
Ingredients:

* 1 tablespoon olive oil
* 1 pound lean stewing beef (top round or top of the whole spine)
* 1 potato, cut into 1 inch pieces
* 2 medium carrots, sliced
* 1 medium onion, chopped
* 1 stalk celery, chopped
* 1 clove garlic, crushed
* 1 8-ounce package cremini mushrooms
* 3 tablespoons flour
* 1 cup red wine
* 1 cup fat-free beef broth
* 2 tablespoons tomato paste
* 2 teaspoons Italian herb mix

Preparation:
Heat oil in large saucepan.

Brown meat in two batches and transfer to a plate.

Add potatoes, carrots, onion, celery, garlic and mushrooms to pot. Sauté 5 minutes. Sift flour and cook for 1 minute, stirring continuously. Add wine, scraping up brown bits. Add broth, tomato paste and herbs and stir well. Simmer for 10 minutes.

Add the browned meat and cover the pot with a tight lid. Transfer to a 300 degree oven for 2 1 / 2 hours or cook (covered) on the stove to simmer uncovered during the same period of time, stirring occasionally.

Makes 4 servings.

Per serving: Calories 287 Fat Calories 61 Total Fat 6.8g (Sat 1.4 g), Cholesterol 51mg, 201mg sodium, 33.6g carbohydrates, 5.3g fiber, 23g protein

Low Fat Beef Tacos

These blocks lean meat make a delicious family style dinner, where everyone can make their own tacos, starting with some warm corn tortillas and seasoned ground beef extra lean.
Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes
Ingredients:

* 8 corn tortillas
* 1 / 4 cup finely chopped onion
* 3 / 4 pound extra-lean ground beef
* 1 tablespoon chili powder
* 1 tablespoon ground cumin
* 1 tablespoon garlic powder
* 1 / 2 cup no salt added tomato sauce or water
* 1 / 4 cup shredded low-fat cheese (optional)
* Sweet sauce or diced tomatoes (optional)
* Fat-free sour cream (optional)
* Shredded lettuce or green onions (optional)

Preparation:
Warm tortillas according to package directions and keep warm.

Spray a large nonstick skillet with cooking spray. Heat the onion until transparent. A medium-high heat, cook beef until no longer pink. Add chili powder and cumin, followed by tomato sauce or water, and cook for another 2-3 minutes.

Divide meat among warmed tortillas and top with cheese, salsa, sour cream and onion.

Makes 4 servings.

Per serving with cheese: Calories 218 Fat Calories 65 Total Fat 7.2g (Sat 3.3g), Cholesterol 57mg, 157mg sodium, 16.2g carbohydrates, 3.1g fiber, 22.1g protein

Per serving without cheese: Calories 199 Calories from Fat 53, Total fat 5.8 g (Sat 2.4g), Cholesterol 52mg, 99mg sodium, 16g carbohydrates, 3.1g fiber, protein 20.4

Beef Fajitas

This dish of meat in the classic style of the southwest is a perfect low-fat meal, if you use nonfat sour cream.
Ingredients:

* 3 / 4 pound boneless beef round, trimmed and cut into strips
* 1 / 4 cup fresh lemon juice
* 1 teaspoon ground cumin
* 1 tablespoon chili powder
* 1 clove garlic, crushed
* 1 tablespoon canola oil
* 1 yellow pepper, seeded and sliced
* 1 red pepper, seeded and sliced
* 1 red onion, thinly sliced
* 4 non-fat whole wheat tortillas, warm
* 1 / 2 cup salsa
* 4 tablespoons nonfat sour cream
* Chopped cilantro for garnish

Preparation:
Combine lemon juice, cumin, chili powder and garlic in a glass container. Add meat and mix. Cover with paper and marinate in the refrigerator for 2 hours. Remove meat strips and discard the marinade.

In a large nonstick skillet, heat a tablespoon of oil. Add beef strips, peppers and red onions, stirring and pulling until the meat is cooked - about 5 minutes.

Divide the mixture among four tortillas fajitas. Garnish with salsa, fat-free sour cream and cilantro, and roll up.

Makes 4 servings.

Per serving: Calories 253 Calories from Fat 61, Total fat 6.7 g (Sat 1.2g), Cholesterol 52mg, 269mg sodium, 25.8g carbohydrates, 11.4g fiber, 22.2g protein

Low Fat Beef Enchiladas

Beans ground beef extra lean and paint form the basis of these delicious enchiladas, beef and low fat. Choose the spicy flavor of the enchilada sauce to suit your family. One caveat, however: although this dish is low in fat, which contains a little more than half the recommended limit of sodium per day.
Cooking time: 35 minutes
Total time: 35 minutes
Ingredients:

* 1 teaspoon canola oil
* 1 / 2 cup finely chopped onion
* 8 ounces extra-lean ground beef
* 2 teaspoons cumin
* 1 cup pinto beans
* 1 14.5-ounce can crushed tomatoes
* 1 4 ounces diced green chiles
* 4 flour tortillas low fat wraps
* 1 10-ounce can enchilada sauce
* 1 / 2 cup fat Jack cheese

Preparation:

Preheat oven to 350 degrees. Line a square baking dish 8 inches with cooking spray.

Heat oil in large nonstick skillet. Sauté onions until translucent. Shred meat and cook until no longer pink. Add cumin, beans, tomatoes and chiles. Cook for 10 minutes until the sauce is reduced.

Spread some enchilada sauce on each tortilla. Place meat mixture in each of the four tortillas. Roll and place seam side down in baking dish. Four fit into the dish perfectly. Pour remaining enchilada sauce on the tortilla rolls. Top with grated cheese. Bake for 20 minutes until sauce is bubbly and cheese is melted.

Makes 4 servings.

Per serving: Calories 343 Calories from Fat 60, Total fat 6.7 g (Sat 2.9g), Cholesterol 42mg, Sodium 1.297 mg, Carbohydrates 46.8g, 7.6g fiber, 23.9g protein

Beef and Vegetable Pie

This is a great weeknight meal preparation easy, which has become a family favorite. Cut the fat by using reduced fat Bisquick and ground beef extra lean.
Cooking time: 45 minutes
Total time: 45 minutes
Ingredients:

* 2 teaspoons olive oil
* 1 clove garlic, crushed
* 1 medium onion, finely chopped
* 1 large carrot, chopped
* 1 medium celery stalk, chopped
* 8 ounces extra-lean ground beef
*1 cup sliced mushrooms
* 1 cup frozen peas
* 1 14.5-ounce can crushed tomatoes
*1 tablespoon tomato paste
*=====================
* For coverage
*=====================
* 1 cup fat baking mix all-purpose
* 1 / 2 cup nonfat milk
* 1 / 4 cup egg substitute

Preparation:
Preheat oven to 400 degrees.

Heat oil in large skillet. Saute garlic, onion, celery and carrots until soft. Crumble ground beef and cook until no longer pink. Add mushrooms and cook until soft. Add peas, canned tomatoes and tomato paste. Cook for 3 minutes.

Line a square baking dish 8 inches with cooking spray. Place meat mixture in baking dish. In a medium bowl combine the yeast, milk and egg substitute until smooth. Pour over beef mixture. Bake for 30 minutes.

Makes 6 servings.

Per serving: Calories 225 Calories from fat 49 Total Fat 5.5g (Sat 1.6g), Cholesterol 23mg, Sodium 451mg, Carbohydrate 29.1, Fiber 4.6g, Protein 14.8g

Beef and Penne Casserole

This is home cooking at its best (and a family favorite), the combination of lean ground beef, tomatoes, penne pasta and a pinch of reduced-fat cheese. Sometimes I want half 10-ounce package fresh spinach (squeezed) and stir into meat mixture and tomato.
Cooking time: 40 minutes
Total time: 40 minutes
Ingredients:

* 1 / 2 pound penne pasta
* 1 14-ounce can crushed tomatoes
* 1 8-ounce can tomato sauce, no salt added
* 1 teaspoon oregano
* 1 pound extra lean or lean ground beef
* 1 medium onion, finely chopped
* 1 / 2 cup shredded reduced-fat mozzarella and cheddar cheese blend

Preparation:
Preheat oven to 350 degrees.

Boil pasta according to package directions. Do not overcook. Drain and reserve. Meanwhile, in a large skillet sprayed with cooking spray, saute onion and ground beef on medium high heat until meat is browned. Add crushed tomatoes, sauce and oregano and stir well. Cover and simmer for about 10 minutes.

Drain the pasta into a greased 2-quart baking dish, add the meat and tomato mixture and stir well to coat. Sprinkle with cheese and bake for 25 minutes.

Serves 4-6

Per serving: Calories 299 Calories from Fat 60, Total Fat 6.6g (Sat 3.2g), Cholesterol 54mg, 216mg sodium, 35.3g carbohydrates, 3.1g fiber, 24.5g protein

Low Fat Beef and Black Bean Chili

There are no real rules when it comes to making chili. This low-fat meat and Black Bean Chile has a lot of vegetables to make both colorful and nutritious.
Preparation time: 10 minutes
Cooking time: 40 minutes
Total time: 50 minutes
Ingredients:

* 2 teaspoons canola oil
* 1 medium yellow onion
* 1 large red bell pepper, seeded and chopped
* Chile * 1 jalapeno pepper, seeded and chopped
* 1 large carrot, chopped
* 2 tablespoons chili powder
* 1 tablespoon cumin
* 3 / 4 pound extra-lean ground beef
* 1 15-ounce can crushed tomatoes
* 1 15-ounce can black beans, low sodium, drained
* 2 cups frozen sweet corn

Preparation:
Heat oil in a large Dutch oven over medium heat. Add onion, red pepper, jalapeno pepper and carrot. Cook 5 minutes, until onion has softened. Sprinkle chili powder and cumin over the vegetables and stir for 1 minute. cook over medium-high heat until no longer pink; Crumble ground beef. Add canned tomatoes and black beans. Lower heat and simmer for 15 minutes. Add the sweet corn and cook 5 minutes.

Serve with a dollop of nonfat sour cream or a dash of light (1-2 tablespoons) shredded low-fat Jack.

6-8 servings

Per serving: Calories 279 Calories from Fat 53, Total fat 5.7 g (Sat 1.8g), Cholesterol 35mg, 304mg sodium, 37mg of carbohydrates, 9.3g fiber, 19.4 g protein

Low Fat Beef and Bean Bake

This is an easy to prepare dishes from the Mexican-style family that is low in fat and high in fiber. Be sure to use ground beef extra lean and reduced fat cheese, however.
Cooking time: 35 minutes
Total time: 35 minutes
Ingredients:

* 8 ounces extra-lean ground beef
* 1 / 2 yellow onion, chopped
* 1 jalapeno pepper, chopped
* 2 teaspoons ground cumin
* 1 15.5 oz can pinto beans, drained
* 1 14.5 oz can no salt added tomatoes, drained
* 1 tablespoon no-salt added tomato paste
* 3 corn tortillas 8-inch
* 1 / 2 cup shredded reduced-fat shredded Mexican blend

Preparation:
Preheat oven to 350 degrees. Spray a large nonstick skillet with cooking spray and heat over medium-high heat. Shred meat and cook until no longer pink, about 5 minutes.

Add onion, jalapeno and cumin and cook until onion has softened.

Stir in pinto beans, tomatoes and tomato paste, breaking the tomatoes and simmer for 10 minutes.

Spray a cake pan with nonstick 9-inch nonstick cooking spray. Place a tortilla on the bottom. Spoon half the meat and bean mixture on top. Place second tortilla on top, followed by the rest of the beef and bean mixture. Put the third tortilla on top and sprinkle with cheese. Bake for 15 minutes. Cut into slices to serve.

Makes 4 servings.

Per serving: Calories 295 Fat Calories 61 Total Fat 6.8g (Sat 3.4g), Cholesterol 45mg, 684mg sodium, 34.6g carbohydrates, 13.7g fiber, 23.9g protein

Low Fat Recipes - Ideas for low-fat meals

The same question is asked by families everywhere: What's for dinner? Unless you're a meal planner expert, do not always know from one day to another. Make a list of our weekly shopping and grab the items as fast as we can, pull the chicken meat and earth, potatoes, some vegetables, plus some frozen TV dinners. Most times we have no fixed idea beforehand of what to eat on any given night. Typically, defaults to a week of some favorite dishes of the week, and in any order or eating out to fill the gaps. We want something quick and easy to prepare: they all have busy lives and do not want to be tied to the kitchen.
It follows a low-fat diet require us to spend more time at the supermarket or work and in the kitchen? Not necessarily. With the right ingredients on hand, is as easy (or difficult!) To get all sorts of tasty low fat recipes. Grab the ground beef, but make sure it is extra lean, pick up some skinless chicken or ready cooked roast chicken, choose whole grain pasta and rice, throw more vegetables, even if it is an extra package or two of frozen or canned variety, pick up some fruit, and choose products low in fat and milk fat. All these elements are usually with their counterparts from any fat or less healthy. You can save time by avoiding contact with the passage of cookies and chips.
Once we have these elements, what kinds of things we can draw upon if we want to eat low fat? You'll find lots of low fat recipes just below and in the next two pages.
Who knows, you might decide the order in less, as many of these low-fat recipes you can do in the time it takes for a cold pizza to be delivered.

Meat recipes low fat

* Beef and Bean Bake
* Beef and Black Bean Chili
* Beef and Penne Casserole
* Beef and Vegetable Pie
* Beef Enchiladas
* Beef Fajitas
* Beef Tacos
* Braised Beef
* Crockpot Beef and Black-Eyed Peas
* Crockpot Beef and Black Bean Stew

Tips Of Asparagus


Why eat asparagus?

High in vitamins B6 and C, more fiber, folic acid and glutathione, an anti-cancer and antioxidant, asparagus is an excellent nutritional choice. It comes in three colors: white, green or purple, while the green variety is the most common. Long considered a luxury vegetable, often with a premium price, fresh asparagus grown in America appears in stores in late February. However, asparagus is at its best and cheapest, and generally, in April and May. Of course, while there frozen and canned asparagus, which can be enjoyed all year, nothing like the delicate flavor of fresh asparagus.

Asparagus Selection and Storage

Asparagus can be thick or thin. Some people prefer one class over another, but the size is not necessarily an indicator of quality. thicker spears may be more difficult, ending woodies, but these are broken before cooking anyway. The key is to select the company directly, uniformly tipped spears businesses closed. Since asparagus deteriorates rapidly, it is important to select the packages that are refrigerated or on ice. For the same reason, asparagus should be used within two or three days of purchase, preferably before. If necessary to avoid a day or two, the best way is to place the foot spears into a bowl (or a small glass) of cold water. Alternatively, you can wrap the stem ends in a damp paper towel and refrigerate.

What to do with asparagus

To prepare asparagus, you need to clarify the spears and break the tough ends. After that, how to cook asparagus is to you.
Purists enjoy their asparagus with nothing more than a drizzle of olive oil of good quality, but you can enjoy asparagus in many different dishes: soups, salads, stir-fries, rice, scrambled eggs, pasta dishes and many more. You can find some great ideas for low fat recipe page.

Tips of Cut Fat in Dinner


Low Fat Diet

1. Skip appetizers
2. Choose lean meats like chicken, turkey, pork loin
3. Select the fish at least twice a week. In this case, fatty fish are good choices because they contain omega-3 fatty acids, good fats that our body can not manufacture. Salmon is a great option
4. Go meatless at least once a week. Think vegetable curry, three bean chili, ratatouille, risotto, pasta and vegetables
5. Avoid cream and cheese filled dishes like casseroles
6. Oven fry instead of frying
7. Dishes flavored with herbs, spices, sauces and fruits instead
8. Use broth or nonfat milk / half and half in the mashed potatoes, soups, sauces and stews
9. Thicken with cornstarch sauces and salsa
10. Eat dessert from time to time, not every night, or after dinner with a piece of fruit

Tips of Cut Fat in Lunch


Low Fat Diet

1. Use lean meats like turkey, thin-cut, and use fewer slices
2. Make a tuna salad sandwich or chicken with a thick Greek-style plain yogurt instead of mayonnaise
3. Choose lower-fat cheese, or just one slice of good quality, full-fat cheese flavorful
4. Choose low-fat mayonnaise or mustard or relish instead of using a finishing coatings
5. Fill your whole-grain sandwich with salad vegetables such as Romaine, shredded carrots, sliced tomatoes, sweet peppers and red onions
6. Eat a cup of chicken-based soup, vegetable or bean-based soup and half sandwich
7. Selection of fresh fruit on the side instead of potato chips, or help a small selection of baked chips
8. Eat lean or low-fat yogurt-flavored fruit or chocolate cup fat-free dessert instead of cookies for a sweet tooth
9. Eat a baked potato with salsa and a dollop of fat-free Greek yogurt thicker on top, instead of butter or sour cream
10. Choose grilled chicken instead of crispy in your sandwich or salad, and skip the chips

Tips of Cut Fat in Breakfast


Low Fat Diet

1. Use nonfat milk in a morning coffee or use non-fat half and half
2. Spread your whole-grain toast spread with trans fat-free or quality jams
3. Eat lean turkey sausage chicken / turkey or bacon
4. Choose fresh fruit instead of hash brown
5. Switch white two eggs for one or more of your eggs
6. Use lower-fat cheese in your omelet or breakfast sandwich
7. Eat low-fat or nonfat yogurt with some fresh sliced fruit
8. Choose whole-grain cereal with nonfat milk
9. Top your pancakes or waffles with fresh fruit and a drizzle of syrup instead of cream and butter
10. Cutting portion sizes (two-egg omelet instead of three, two pancakes instead of four, and so on)

Tuesday, September 28, 2010

The ways to start or continue a low-fat diet

1. Be realistic. It is, AA is one thing to watch our fat and calories, but to complete the switch to healthier low-fat lifestyle, you need to burn calories by doing some regular exercise. You don, AOT must necessarily become a gym rat or invest in a treadmill fancy. Find a friend or persuade your partner to join you for a lively 30-minute walk; practice with a buddy will help keep your motivation. Again, set realistic goals. There, AA starting point you can not order a thorough, TGB keep up with. Do consult a doctor beforehand, especially if you've been mostly inactive until now.



2. Clear your fridge and pantry. Holiday pies surplus and should be tossed cookies, so that any full-fat cheese and other dairy products rich in fat. Eject any seasonal candies, whether Halloween, Easter or Valentine's candy. For more general scope of your kitchen, take a look at my article on the low fat kitchen. Remember, you can eat or prepare only the foods you have on hand. You can not polish off a pint of ice cream is not being there.


3. Restock your fridge and pantry with healthy, wholesome ingredients.Portion sizes have grown ever larger. Explore food labels and nutrition facts, and understand exactly what the serving size. There is usually less than expected. Be aware that a package of food often contains more than one serving, and that the label nutritional analysis refers to a single dose, not necessarily the whole package.


4. Check portion sizes and serving. Portion sizes have grown ever larger. Explore food labels and nutrition facts, and understand exactly what the serving size. There is usually less than expected. Be aware that a package of food often contains more than one serving, and that the label nutritional analysis refers to a single dose, not necessarily the whole package.


5. Always eat breakfast. Obviously I do not mean donuts! In addition to being an important source of vitamins and minerals, good breakfast that includes whole grain cereal with fat-free or low-fat, fruit, milk and yogurt will keep your blood-sugar levels stable and will support you until lunchtime. Here are some great ideas for low-fat breakfast.


6. Drink water and plenty of it. Water is essential for digestion and also helps us feel fuller for longer. Sometimes we confuse thirst for hunger, so keep a bottle of water by your side and drink.


7. Swap meat dish with at least one vegetarian meal each week. That is not, pretending to reach for a box of mac and cheese, however. Bulky three-bean chili could be the same, or maybe some pasta with roasted vegetables.


8. Eating fish at least once and preferably twice a week. Fish is naturally low in fat, and fish with higher levels, such as salmon, contain heart-healthy omega-3 fatty acids.


9. Get moving. It is, AA is one thing to watch our fat and calories, but to complete the switch to healthier low-fat lifestyle, you need to burn calories by doing some regular exercise. You don, AOT must necessarily become a gym rat or invest in a treadmill fancy. Find a friend or persuade your partner to join you for a lively 30-minute walk; practice with a buddy will help keep your motivation. Again, set realistic goals. There, AA starting point you can not order a thorough, TGB keep up with. Do consult a doctor beforehand, especially if you've been mostly inactive until now.


10. Eat healthy snacks. When you get a bout of Munchies, make sure you reach for nutritious snacks such as, low-fat fruit yogurt, crackers-whole grains, air-popped popcorn or raw vegetables. There is an occasional cookie or a square or two of chocolate at the end of the world. Keep them as special treats, though. If you have over your pantry then it should, TGB be a major problem.