Low Fat Recipes
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Low Fat Recipes
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How to Reduce Fat and Sodium in Recipes
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Try some of the following ingredient replacements to save on calories, and fat and sodium.
Use:
*skim (non-fat) milk instead of 2% or whole milk (homogenized)
*skim (non-fat) or 1% yogurt instead of 2% or whole yogurt
*light or non-fat sour cream instead of regular sour cream
*yogurt, non-fat sour cream or low-fat sour cream instead of regular sour cream (you may have to use a
starch thickener to maintain a similar consistency in some cooked sauces, if you substitute yogurt for
sour cream)
*lower fat cheese instead of regular cheese. The choices in lower fat cheeses are improving all the time.
The percentage by weight of milk fat (% M.F.) or butter fat (% B.F.) is marked on the label. Look for
cheeses below 20 % M.F. If you have high serum cholesterol, you will look for cheeses 10 % or below for
every day use.
*light coconut milk instead of regular coconut milk which is exceptionally high in saturated fat and total
fat.
*light mayonnaise instead of regular mayonnaise
*low calorie or fat free salad dressings instead of regular dressings
*less oil than the recipe calls for.
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You will also want to:
*save any recipes calling for deep frying for special occasions
*remove and discard the skin from chicken and poultry before you add the seasonings so you won't be tempted
to eat the tasty, crispy cooked skin.
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You may also want to consider trying the following suggestions:
*eliminate the added salt called for in recipes
*replace salts like onion salt, garlic salt, celery salt and seasoning salt with onion flakes, garlic
powder and herbs
*substitute low-sodium soy sauce for regular soy sauce
*cut down or eliminate the chicken soup base, oxo or beef soup base in the recipe
*avoid recipes using hard cheeses such as cheddar or eliminate cheese from the recipe
*substitute unsalted meat, fish or poultry for ham or bacon or eliminate the salted meat entirely from
the recipe.
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Low-Fat Serendipity Salad
1 can (5 oz.) chunk white Chicken
2 cups salad greens torn in bite-size pieces
1 cup cauliflowerets
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1 tomato cut for salad
1 small onion, sliced
1/3 cup bottled low-fat Italian dressing
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In bowl, combine all ingredients except dressing. Toss lightly with dressing. Makes about 5 cups, 3 servings.
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Courtesy of:
Cindy Campbell
Fayetteville, Arkansas
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Low Fat Doughnuts
1/3 cup vegetable shortening
1/2 cup sugar
1 egg, at room temperature
1-1/2 cups flour
1-1/2 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon nutmeg
1/2 cup milk, at room temperature
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Topping:
1/2 cup butter
1/2 cup sugar
1 teaspoon cinnamon
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Preheat oven to 350 degrees. Grease muffin pans.
Cream together shortening, sugar, and egg. Beat well. Sift together dry ingredients and add to creamed
mixture. Add milk; beat until smooth.
Pour batter into muffin pans, to about 2/3 full. Bake 20 minutes until light brown.
Meanwhile, melt butter in a small pan. On waxed paper, mix sugar and cinnamon. As soon as the doughnuts
finish baking, dip each one in melted butter; then roll it in the cinnamon/sugar mixture. Cool on a wire
rack.
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Easy Low Fat/Low Cal Cake
Submitted by: Dannielle Ivey
Location: Ledyard, Connecticut
1 20oz can unsweetened
crushed pineapple
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1 Betty Crocker Cake Mix
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Mix both. Spray 9x13 pan with Pam. Bake 25 min. at 350.
(do not mix up cake mix or drain pineapple)
Can frost with lite cool whip, but I don't think it needs it.
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Chicken Lasagne (Low Fat/Low Carb)
Submitted by: Judy Ring
Location: Cocoa, Florida
1/2 cup chopped onion
1/2 cup diced green pepper
1/2 lb. sliced fresh mushrooms
Saute veggies in 1 T. olive oil and add:
1 can low fat cream of chicken soup
1/2 can (soup can that is) 1/2% milk
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3 chicken breasts, cooked and cut up into bite size pieces
3 to 4 small zucchinis sliced thin
2 cups low fat cheddar cheese
Mix together:
1 1/2 cups lowfat cottage cheese
1/2 cup Parmesan cheese
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Put chicken pieces in bottom of oval or square oven dish. Salt and pepper. Sprinkle with garlic powder.
Layer zucchini slices. Cover with cottage cheese mixture. Then put cheddar cheese on. Next add veggie
sauce and cover. Bake at 350 for 45 minutes covered. Take off cover and cook another 20 to 30 minutes,
until zucchini is cooked completely.
Enjoy!
This is my own original recipe!!
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