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
Tuesday, October 5, 2010
Homemade Pesto Sauce recipe
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
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
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 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
