Monday, March 2, 2015

Popular low fat recipes


Popular Low Fat Recipes

If you're watching your weight, you know you have to watch the fat in your diet. Try our healthy recipes for tasty low-fat dishes, from turkey and chicken dinners to low-fat smoothies, snacks, desserts, and more.

1. maryland crab cakes with horseradish sauce

This bite-size version of an East Coast classic makes a terrific appetizer for any party.


ingredients
  • 1 6 ounce package frozen cooked crab, thawed, drained, and flaked
  • 1/2 cup fine dry bread crumbs
  • 2 tablespoons finely chopped green onion
  • 2 tablespoons finely chopped green sweet pepper
  • 2 tablespoons fat-free mayonnaise dressing or salad dressing
  • 1/2 teaspoon dry mustard
  • 1/2 teaspoon finely shredded lemon or lime peel
  • 1 egg white
  • 1/8 teaspoon pepper
  • Nonstick spray coating
  • 1/4 cup plain low-fat yogurt
  • 2 tablespoons fat-free mayonnaise dressing or salad dressing
  • 2 tablespoons finely chopped green onion
  • 1 1/2 teaspoons prepared horseradish
    1 teaspoon finely snipped fresh parsely
directions
1. 
In a medium mixing bowl combine the crabmeat, bread crumbs, green onion, sweet pepper, mayonnaise or salad dressing, egg white, mustard, lemon or lime peel, and black pepper. Mix well. (If mixture seems dry, stir in 1 tablespoon milk.)
2. 
Gently shape mixture into 18 small patties. Spray a shallow baking pan with nonstick coating. Place patties in pan. Bake in a 350 degree F oven about 15 minutes or until the patties are a light golden brown.
3. 
Meanwhile, in a small bowl stir together yogurt, mayonnaise, green onion, horseradish, and parsley. Pass sauce with hot crab cakes. Makes 9 appetizer servings.
NUTRITION INFORMATION
Per Serving: cal. (kcal) 43, Fat, total (g) 1, chol. (mg) 19, sat. fat (g) 0, carb. (g) 4, fiber (g) 0, pro. (g) 5, vit. A (RE) 0, 
vit. C (mg) 4.13, sodium (mg) 178, calcium (mg) 30.29, iron (mg) 0.36, Percent Daily Values are based on a 2,000 calorie diet

2. Mini Bacon-Broccoli Quiches

Mini quiches are perfect for brunch, or to feed hungry family members 
during a busy holiday weekend.


ingredients


3 cups broccoli florets
4 ounce (6 strips) turkey bacon
9 eggs
3 egg whites
1/2 cup 2% milk
1/2 cup grated cheddar
1/2 teaspoon salt
1/4 teaspoon pepper

directions
1. 
Heat oven to 375 degrees . Bring a large pot of lightly salted water to a boil. 
Add broccoli. Cook 3 minutes; drain. Roughly chop and cool slightly. Set aside.
2. 
Meanwhile, heat a skillet over medium heat. Cook bacon until slightly 
crispy, 8 to 10 minutes. Dice and set aside to cool.
3. 
Whisk eggs, egg whites and milk. Stir in cheese, salt, pepper, broccoli and bacon.
4. 
Coat a 12-cup nonstick muffin tin with nonstick cooking spray
Ladle mixture among cups. Bake at 375 degrees for 20 to 25 minutes, until cooked through.
5. 
Cool slightly. Remove quiches with a small offset spatula. 
Cool completely and refrigerate.
6. 
To serve: Wrap in a paper towel and microwave for 30 to 45 seconds, until warm.

NUTRITION INFORMATION


Per Serving: cal. (kcal) 111, Fat, total (g) 7, chol. (mg) 173, sat. fat (g) 3, carb. (g) 2, fiber (g) 1, pro. (g) 9, 
sodium (mg) 316, Percent Daily Values are based on a 2,000 calorie diet

3. shrimp and sweet pepper 

fajitas













ingredients
  • 1 tablespoon vegetable oil
  • 1 pound medium shrimp, shelled and deveined
  • 1 tablespoon Southwest seasoning blend (such as McCormick)
  • 6 cups fresh sliced peppers and onions
  • 1/8 teaspoon salt
  • 1 cup quinoa, uncooked
  • 8 warm corn tortillas
  • 1/2 cup reduced-fat sour cream
  • 1/4 cup jarred salsa verde
  • 2 limes, cut into wedges
    4 scallions, sliced

  • directions

    1. 
    Heat oil in a large nonstick skillet over medium-high heat. 
    Season shrimp with 1 tsp of the Southwest seasoning. 
    Add to skillet and cook 2 minutes on each side. Remove to a plate.
    2. 
    Add peppers and onions to skillet. Season with salt and 
    1 tsp of the Southwest seasoning. 
    Cook 10 minutes or until tender, stirring often. Add up to 1/4 cup water 
    if mixture becomes too dry. Stir in shrimp.
    3. 
    Meanwhile, cook quinoa following package directions, about 15 minutes, 
    adding remaining 1 tsp Southwest seasoning. Remove from heat.
    4. 
    Wrap shrimp-and-pepper mixture in tortillas and serve with quinoa, 
    sour cream, salsa, limes and scallions.

    NUTRITION INFORMATION


    Per Serving: cal. (kcal) 484, Fat, total (g) 12, chol. (mg) 184, sat. fat (g) 3, carb. (g) 65, 
    fiber (g) 8, pro. (g) 29, sodium (mg) 738, Percent Daily Values are based on a 2,000 calorie diet

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