Low Fat Zesty Fruit Salad Recipe

1 cup strawberries, cut in half 1 medium papaya, peeled, seeded and cut into 1-inch pieces, (about 2 cups) 1 kiwifruit, pared and thinly sliced 1 starfruit, thinly sliced and seeded jalapeno dressing.: jalapeno dressing 1 tablespoon chopped fresh cilantro 1 tablespoon vegetable oil 1 tablespoon lime juice 1 teaspoon sugar 1/2 small jalapeno chili, seeded and finely chopped Read More …

Low Fat Zeus Sunday Chicken Dinner Recipe

8 sheets frozen filo dough 1/2 lb fresh spinach, stems removed 2 eggs 2 chicken breasts-, boneless 1 tbsp ouzo (optional) 1 celery rib & leaves, chopped 3 green onions, chopped 1 tbsp fresh mint, chopped 1/2 tsp dried basil, crushed 1/2 tsp dried marjoram, crushed 1/2 tsp dried tarragon, crushed 1/2 tsp black pepper 1/2 lb feta cheese, crumbled 1/4 c kasseri cheese, grated 1/4 c olive oil Read More …

Low Fat Ziti with Garlic Clam Sauce Recipe

3 tablespoons corn oil 1 small onion, chopped 5 garlic cloves, minced 13 ounces canned chopped clams, undrained 1/2 cup chicken broth 1/2 teaspoon salt 1/4 teaspoon crushed red pepper 1/3 cup chopped fresh parsley, or 1 1/2 tablespoons dried parsley 8 ounces ziti or other shaped pasta, cooked and rinsed Read More …

Low Fat Zucchini Casserole Recipe

3 whole chicken breasts-, cooked, chopped 6 cups diced unpeeled zucchini 1 cup onion, diced 1 cup shredded carrots 1 can (10 1/2 oz.) cream of chicken soup, condensed 1 container (8 oz.) sour cream 1/8 teaspoon garlic powder 1 package chicken flavor stuffing mix 1/2 cup butter 1 cup cheddar cheese, grated, optional Read More …

Low Fat Zesty Citrus Vinaigrette Recipe

2 tablespoons powdered fruit pectin 1 teaspoon sugar 2 tablespoons chopped fresh parsley or 2 teaspoon, dried 1/4 teaspoon salt 1 teaspoon chopped fresh oregano or 1/4 teaspo, on dried oregano 1 dash ground red pepper (cayenne) 1/2 cup water 1 tablespoon frozen orange juice concentrate, th, awed 1 tablespoon white wine vinegar or cider vinegar 1 garlic clove, minced Read More …

Low Fat Zesty Beef Stroganoff Recipe

2 cooked beef tenderloin steaks 1 teaspoon vegetable oil 1 medium onion, about 1/2 cup , cut into 2- by 1/4-inch strips 1/2 cup au jus natural-style gravy 2 tablespoons prepared horseradish 1 tablespoon tomato paste 4 ounces fresh mushrooms, sliced, about1 1/2 cups 1/4 cup fat-free sour cream 2 cups hot cooked rice, or cholesterol-free noodles chopped parsley, optional Read More …

Low Fat Whole Wheat Ratatouille Calzone Part 1 Recipe

whole wheat calzone dough.: 2 teaspoons olive or vegetable oil 2 cups eggplant, diced into 1/2 cube, (about 1/2 pound) 1 cup sliced zucchini (about 2-3 med) 1/2 cup green pepper, coarsely chopped 2 teaspoons chopped fresh or 1/2 teaspoon dried basil 1 teaspoon chopped fresh or 1/4 teaspoon dried oregano 1/2 teaspoon salt 1/4 teaspoon pepper 2 medium tomatoes, cut into eighths 1 small onion, thinly sliced 1 clove garlic, crushed 1 cup shredded part-skim mozzarella cheese (4 ounces) 2 tablespoons grated parmesan cheese 1 egg white, beaten Read More …

Low Fat Whole Wheat Blueberry Waffles Recipe

2 cups buttermilk 1 cup whole wheat flour 1 cup all-purpose flour 1 tablespoon sugar 3 tablespoons vegetable oil 2 teaspoons baking powder 1 teaspoon grated orange peel 1/4 teaspoon salt 3 egg whites or 1/2 cup cholesterol-free egg product 1 cup fresh or frozen thawed and drained blueberries Read More …

Low Fat Whole Red Snapper Simply Roasted Recipe

1 whole red snapper, gutted, gilled and scaled , 2-2 1/2 pounds 2 tablespoons olive oil, preferably extra-virgin 2 tablespoons sherry vinegar, or red-wine- vinegar , or fresh lemon juice salt & freshly ground black pepper, to taste lemon quarters, for garnish chopped fresh parsley, for garnish Read More …

Low Fat White Chocolate Mousse with Raspberry Compote Recipe

3 ounces white chocolate, chopped 1 cup marshmallow creme 8 ounces nonfat cream cheese, at room temperature 1 teaspoon fresh lemon iuice 1 1/2 cup frozen light nondairy whipped topping, thawed 12 ounces frozen raspberries 1/3 cup granulated sugar 1 teaspoon cornstarch Read More …

Low Fat Wheat Berry Salad Recipe

1 cup uncooked wheat berries 2 1/2 cups water 1 1/2 cups broccoli flowerets 1/2 cup chopped green onions with tops 1/2 cup diced carrot (about 1 medium) 1 can garbanzo beans- (15 ounces) drained vinaigrette dressing.: vinaigrette dressing 1/4 cup balsamic or cider vinegar 2 tablespoons olive or vegetable oil 1 tablespoon chopped fresh or 1 teaspoon dried basil 1/4 teaspoon paprika 1/8 teaspoon salt 1 clove garlic, crushed Read More …

Low Fat Watercress Kidney Bean Salad Recipe

2 cups cooked red kidney beans-, roman or cranberry beans- 1/2 cup finely chopped red onion 2 tablespoons chopped fresh basil 2 tablespoons olive, preferably extra-virgin 2 tablespoons red-wine- vinegar (2 to 3) salt & freshly ground black pepper, to taste 4 cups stemmed watercress or arugula 1/4 cup shaved parmesan cheese, optional Read More …

Low Fat Watercress Pickled Ginger Salad Recipe

1 clove garlic, crushed 1/8 teaspoon kosher salt 1 tablespoon liquid from jar of pickle- ginger 1 tablespoon fresh lime juice, or rice-wine vinegar 1 tablespoon canola oil 1 teaspoon honey freshly ground black pepper, to taste 6 cups washed and dried watercress, stemmed 4 scallions, chopped 1/3 cup drained pickle- ginger Read More …

Low Fat Warm Fajita Salad Recipe

1/4 cup lime juice 1/4 cup reduced-sodium chicken broth 1 tablespoon snipped cilantro 2 cloves garlic, minced 1 1/2 teaspoon cornstarch 12 ounces boneless beef top sirloin steak, cut into thin bite-size strips 1/2 teaspoon ground cumin 2 small onions, cut into thin wedges 1 medium green sweet pepper, red and/or yellow , cut into thin strips 1 tablespoon cooking oil 10 ounces torn mixed salad greens, 8 cups 12 cherry tomatoes, quartered baked tortilla strips, optional red or green salsa, optional Read More …

Low Fat Vermicelli with Clam Sauce Recipe

6 ounces dried vermicelli, or thin spaghetti salt, to taste 1 tablespoon olive oil 2 cloves garlic, minced l0 ounces baby clams, undrained 1/4 cup dry white wine freshly ground black pepper, to taste 2 tablespoons plain dry breadcrumbs 2 tablespoons finely chopped fresh parsley Read More …

Low Fat Veal with Spinach and Fettuccine Recipe

3/4 pound thin slices lean veal round steak or veal for scallopini 1 cup sliced fresh mushrooms, (about 3 ounces) 1/4 cup chopped shallots 1/2 cup madeira wine or beef broth 1/2 cup beef broth 2 teaspoons cornstarch 1/8 teaspoon pepper 1 package frozen chopped (10 ounces) spinach, thawed and well drained 2 cups hot cooked fettuccine Read More …

Low Fat Veal with Asparagus Recipe

1 teaspoon vegetable oil 1 tablespoon finely chopped shallot 1 clove garlic, finely chopped 3/4 pound thin slices lean veal round steak, or veal for scallopini 1/3 cup dry white wine 1 cup sliced fresh mushrooms, (about 3 ounces) 2 teaspoons chopped fresh or 1/2 teaspoon dried thyme 12 ounces asparagus spears, cut into 1-inch pieces* *substitute 1 package frozen (10 ounces) asparagus cuts, thawed. Read More …

Low Fat Vermont Lamb Triangles Recipe

***filling*** 1/4 cup bulgur 1 cup hot water 1/2 pound lean ground lamb 1 teaspoon olive oil 1 small onion, finely chopped 1 clove garlic, minced 1/3 cup reduced-sodium chicken broth, defatted 2 tablespoons golden raisins, chopped 2 tablespoons chopped fresh mint 1 tablespoon fresh lemon juice 1 tablespoon tomato paste 1/2 teaspoon salt, plus more to taste 1/4 teaspoon freshly ground black pepper, plus more to taste 1/4 teaspoon freshly grated nutmeg 1/4 teaspoon ground cinnamon ***pastry*** 3 tablespoons olive oil 12 sheets phyllo dough, thawed 1 1/2 teaspoons sesame seeds Read More …

Low Fat Vegetable Cabbage Rolls Recipe

3/4 cups reduced-sodium chicken broth 1 small green sweet pepper, chopped, 1/2 cup 1 small red sweet pepper, chopped, 1/2 cup 1 small zucchini, quartered lengthwise and sliced 1 1/2 cup chopped fresh mushrooms, 4 ounces 1/2 cup bulgur 1 teaspoon dried oregano or basil, crushed 1/2 teaspoon dried marjoram, crushed 1/2 teaspoon dried thyme, crushed 8 medium savoy cabbage, or cabbage leaves 1/4 cup finely shredded parmesan cheese, or grated 2 teaspoons lemon or lime juice 8 ounces low-sodium tomato sauce 1/8 teaspoon bottled hot pepper sauce (up to 1/4) 2 tablespoons finely shredded parmesan cheese, or grated Read More …

Low Fat Veal Stew Gremolata Recipe

1 one-pound lean veal shoulder 3/4 cup finely chopped onion 1/4 cup finely chopped carrot 1/4 cup finely chopped celery 1 clove garlic, crushed 1 teaspoon vegetable oil 1/2 cup dry red wine- or beef broth 1 tablespoon chopped fresh or 1 teaspoon dried basil 1/4 teaspoon salt 1 can tomato puree (15 ounces) 1 large bell pepper, cut into wedges 8 ounces fresh mushrooms, cut in half gremolata.: gremolata 3 tablespoons finely chopped fresh parsley 1 teaspoon grated lemon peel 1 teaspoon finely chopped garlic Read More …

Low Fat Vegetable-Stuffed Eggplant Recipe

1 large eggplant 1 cup chopped onion 2 large clov garlic, minced nonstick cooking spray 3/4 cups chopped red bell pepper 3/4 cups chopped zucchini 3/4 cups chopped mushrooms 1 cup seeded chopped tomatoes 1/2 cup wheat germ 1/4 cup chopped fresh parsley 1 teaspoon dried thyme leaves 1/2 teaspoon black pepper 1/2 teaspoon salt, optional 1 dash crushed red-pepper flakes 4 teaspoons grated fat-free parmesan cheese Read More …

Low Fat Vegetable Frittata Recipe

1 teaspoon vegetable oil 1/2 cup sliced zucchini 1/2 cup chopped red bell pepper, (about 1 small) 1/4 cup chopped onion about 1 small 1 package frozen artichoke (9 ounces) 1 heart , thawed and cut into fourths* 2 tablespoons chopped fresh parsley 1/4 teaspoon salt 1/4 teaspoon pepper 9 egg whites or 1 1/2 cups cholesterol-free egg product** 4 drops yellow food color 2 tablespoons shredded gruyere cheese *substitute 1 can artichoke hearts (14 ounces) drained. Read More …

Low Fat Vegetable Tofu and Pork Stir-Fry Recipe

l6 ounces firm tofu 1 1/2 cups raw rice 4 ounces pork tenderloin, or boneless loin chops 1 tablespoon vegetable oil 1/2 cup sliced green onions 2 tablespoons minced fresh garlic 1 tablespoon minced fresh ginger, or more to taste 2 1/2 tablespoons soy sauce l6 ounces fresh vegetable stir-fry mix Read More …

Low Fat Vegetable Manicotti Recipe

1 can tomato sauce (8 ounces) 8 uncooked manicotti shells 1 teaspoon olive or vegetable oil 1/2 cup shredded carrot, (about 1 medium) 1/2 cup shredded zucchini 1/2 cup sliced fresh mushrooms, (about 1-1/2 ounces) 1/4 cup sliced green onions (with tops) 1 clove garlic, finely chopped 1/4 cup grated parmesan cheese 2 tablespoons chopped fresh or 2 teaspoons dried basil 2 egg whites 1 container part-skim (15 ounces) ricotta cheese 1/2 cup shredded part-skim mozzarella cheese (2 ounces) Read More …

Low Fat Veal Burgers with Sweet Onions Recipe

1 pound ground veal 1 egg, slightly beaten 1/4 cup soft bread crumbs 3 tablespoons prepared horseradish 2 tablespoons minced red bell pepper 1/2 teaspoon salt 4 onion slices, 1/2 inch thick 2 teaspoons olive oil 4 lettuce leaves 4 crusty rolls, split horseradish-mustard Read More …

Low Fat Veal and Mushroom Ragout Recipe

1/2 cup chopped celery 1/2 cup chopped onion 1 tablespoon olive oil 12 ounces veal stew meat, cut in 1/2-inch pieces 1 garlic clove, minced 10 ounces white mushrooms, rinsed, quartered through stems 3 1/2 ounces shiitake mushrooms, stems discarded, tops diced, optional 1 bay leaf 1 pinch dried thyme 1 pinch dried oregano salt and freshly ground black pepper, to taste 28 ounces canned italian plum tomatoes, with juices Read More …

Low Fat Veal Goulash Recipe

2 medium onions, sliced 2 cloves garlic, crushed 1 tablespoon plus 1 teaspoon sweet hungarian paprika 1 teaspoon caraway seed 2 teaspoons vegetable oil 1 pound lean veal stew meat, cut into 1-inch cubes 2 tablespoons tomato paste 1 can tomato sauce (15 ounces) 1/3 cup lowfat sour cream 2 cups hot cooked cholesterol-free noodles Read More …

Low Fat Two-Pear Waldorf Salad Recipe

1/3 cup plain lowfat yogurt 1 tablespoon cholesterol-free reduced-calorie mayonnaise or salad dressing 1/2 teaspoon finely grated lime peel 1 teaspoon lime juice 1/2 cup sliced celery (about 1 stalk) 1/2 cup seedless red grape halves 2 tablespoons chopped walnuts 1 bosc or anjou pear, coarsely chopped 1 asian pear, coarsely chopped Read More …

Low Fat Two-Potato Salad with Dill Dress Recipe

1/2 cup plain lowfat yogurt 1 tablespoon cholesterol-free reduced-calorie mayonnaise or salad dressing 1 teaspoon chopped fresh or 1/2 teaspoon dried dill weed 1 teaspoon dijon mustard 1/4 teaspoon salt 2 cups cubed cooked white potato, (about 1 large) 2 cups cubed cooked sweet-potato or yam (about 1 large) 1/3 cup chopped celery (about 1 stalk) 1/4 cup sliced radishes 2 tablespoons chopped green onions, (with tops) Read More …

Low Fat Twice-Baked Stuffed Potatoes Recipe

4 baking potatoes 1 1/3 cups mixed diced vegetables, such as: zucchini, yellow squash, , carrots, red bell pepper,, broccoli, corn and peas 1 1/2 tablespoons olive oil salt, to taste pepper, to taste 2 teaspoons dried dill weed 1/2 cup plain nonfat yogurt 4 teaspoons minced green onions Read More …

Low Fat Two-Grain Vegetable Casserole Recipe

2 medium carrots, halved lengthwise, and thinly sliced 1 cup fresh small mushrooms, quartered 1 cup canned black beans-, rinsed and drained 1 8 ounce who kernel corn, drained, or 1 cup frozen whole kernel corn 1 cup vegetable broth 1/2 cup pearl barley 1/3 cup snipped parsley 1/4 cup bulgur 1/4 cup chopped onion 1/4 teaspoon garlic salt 4 medium tomatoes 1/2 cup shredded cheddar cheese parsley sprigs, optional Read More …

Low Fat Upside-Down Apple Pie Recipe

nonstick cooking spray 2 teaspoons butter melted butter, divided, plus 1/2 tablespoon 2/3 cups granulated sugar 1/2 cup fresh orange juice, 1 orange 1 1/2 pound cooking apples, golden delicious, rome beauty or , pippin, about 4 8 slices thin-sliced firm white bread 2 tablespoons apple cider 1 tablespoon canola oil Read More …

Low Fat Turkey-Asparagus Brunch Bake Recipe

1 pound fresh asparagus, or 10-ounce package frozen , cut asparagus 12 ounces ground raw turkey 1 cup chopped onion 1/2 cup chopped red sweet pepper nonstick spray coating 2 cups thawed frozen egg product, thawed, or refrigerated egg product 2 cups skim milk 1 cup all-purpose flour 1/4 cup grated parmesan cheese 1 teaspoon lemon pepper 3/4 teaspoons dried tarragon, crushed 3/4 cups shredded swiss cheese, 3 ounces steamed fresh asparagus spears, optional lemon slices, optional fresh red sweet pepper cutouts, optional Read More …

Low Fat Turkey-Corn Salad Recipe

1 pound fully cooked oven-roasted turkey breast, cut into 1/4 inch cubes 8 ounces low-sodium corn 3/4 cups chopped green bell pepper 1/2 cup chopped celery 1/4 cup chopped green onions 1/4 cup sliced black olives 1/4 cup fat-free mayonnaise 2 tablespoons chopped fresh parsley 1 tablespoon granulated sugar 1 tablespoon vinegar 1 teaspoon prepared mustard 1/4 teaspoon paprika 1/4 teaspoon salt 1 large garlic clove, minced Read More …

Low Fat Tuscan Chicken and Pepper Sandwich Recipe

2 tablespoons black olives, pitted and finely chopped 1 tablespoon chopped drained capers 1 tablespoon nonfat mayonnaise 4 slices firm italian bread 2 teaspoons olive oil 2 cups frozen pepper stir-fry mix 1 pinches red pepper flakes 1 garlic clove, minced 1/2 teaspoon balsamic vinegar 4 ounces sliced cooked chicken salt, to taste pepper, to taste 6 large fresh basil leaves, optional Read More …

Low Fat Turkey Pot Pie Recipe

1 tablespoon margarine 1/4 cup chopped onion (about 1 small) 1 1/4 cups chicken broth 2 tablespoons cornstarch 1/2 cup skim milk 1 teaspoon chopped fresh or 1/4 teaspoon dried rosemary, crumbled 2 cups cut-up cooked turkey 1 package frozen peas (10 ounces) and carrots biscuit crust.: biscuit crust 1 cup all-purpose flour 1 1/4 teaspoons baking powder 1/8 teaspoon salt 1 tablespoon firm margarine 1/3 cup lowfat sour cream 3 tablespoons skim milk Read More …

Low Fat Turkey with Cranberry Stuffing Recipe

2 turkey breast tenderloins, (about 1-1/4 pounds) 1/2 cup coarsely chopped cranberries 2 tablespoons packed brown sugar 1 1/2 cups soft bread cubes 2 tablespoons sliced green onions, (with tops) 2 tablespoons orange juice 1/2 teaspoon grated orange peel 1/4 teaspoon salt 1/4 teaspoon ground nutmeg nutmeg-orange sauce.: nutmeg orange sauce 1 tablespoon cornstarch 1/8 teaspoon ground nutmeg 1 dash salt 1 cup orange juice Read More …

Low Fat Tuscan Chicken and Peppers Recipe

1 tablespoon olive oil 2 tablespoons prepared pesto salt, to taste ground black pepper, to taste 1 medium green bell pepper, seeded and quartered 1 medium yellow bell pepper, seeded and quartered 1 medium red bell pepper, seeded and quartered 1 package italian seasoned boneless chicken breasts-, about 1 pound 4 slices italian bread Read More …

Low Fat Turkey Meatballs and Peppers Recipe

12 ounces ground turkey 1/2 cup whole-wheat bread crumbs 1 1/2 teaspoons onion powder 1 teaspoon fennel seeds, crushed 1/2 teaspoon garlic powder, divided 1/4 teaspoon salt, divided 1/8 teaspoon crushed red pepper flakes nonstick cooking spray 2 cups red and green bell pepper strips 14 1/2 ounces canned tomatoes, broken up 1 teaspoon crushed dried oregano 8 ounces penne, cooked, or other tubular pasta Read More …

Low Fat Turkey Potato and Corn Casserole Recipe

1/2 cup green bell pepper, chopped 1/2 cup green onions, sliced, plus 2 tablespoons sliced green onion tops, divided 3 tablespoons low-calorie margarine 15 ounces cream-style corn 2 cups skim milk 1/2 teaspoon salt 1/8 teaspoon black pepper 2 cups cooked turkey, cut into 1/2-inch cubes 2 cups instant potato flakes nonstick cooking spray 1/4 cup grated fat-free parmesan cheese Read More …

Low Fat Turkey Tamale Pie Recipe

1 pound ground turkey 1 cup chopped onion 1 teaspoon minced garlic 14 ounces tomatoes, drained 11 ounces mexican-style corn, drained 1 teaspoon cumin 1 teaspoon salt, divided 1/4 teaspoon red pepper flakes 2 1/2 cups skim milk 3/4 cups yellow cornmeal 1 cup grated reduced-fat cheddar cheese, divided nonstick cooking spray 3 green onions, chopped 2 plum tomatoes, thinly sliced Read More …

Low Fat Turkey Cutlets with Dijon-Cider Sauce Recipe

3 tablespoons all-purpose flour 1/2 teaspoon dried thyme 1/2 teaspoon dried marjoram 1/2 teaspoon salt, plus more to taste 1/2 teaspoon freshly ground black pepper, plus more to taste 1 pinch cayenne pepper 1 pound turkey cutlets 3 teaspoons olive oil 1 large shallot, minced 1 cup apple cider, or unsweetened apple juice 2 tablespoons dijon mustard Read More …

Low Fat Turkey Lasagna Recipe

1 pound italian turkey sausage 1 jar low-fat vegetable spaghetti sauce, 25.5 ounce jar 1/3 cup grated parmesan cheese, divided 1 cup nonfat cottage cheese 1 cup grated low-fat mozzarella cheese nonstick cooking spray 8 no-boil lasagna noodles Read More …

Low Fat Trout and Spinach Salad Recipe

chutney dressing.: 3 cups bite-size pieces spinach, (about 6 ounces) 1 cup sliced fresh mushrooms about 3 1 ounce 1/2 cup bean sprouts 2 thin slices red onion, separated into rings 1 pound lake trout or other fatty fish fillets, skinned chutney dressing 1/3 cup chutney, chopped if necessary 1 tablespoon vegetable oil 1 tablespoon lemon juice 1/8 teaspoon salt Read More …

Low Fat Tuna Noodle Casserole Recipe

1/3 cup pine nuts 6 sun-dried tomatoes, not packed in oil 6 ounces dried wide egg noodles 1 onion, peeled and quartered 1 stalk celery, quartered 1 green or red bell pepper, seeded, and cut into chunks 1 clove garlic, crushed and peeled 2 teaspoons canola oil 2 tablespoons all-purpose flour 2 cups 1% milk 1/2 cup low-fat mayonnaise 9 ounces white tuna in water, drained and flaked 1/2 cup grated gruyere cheese 2 tablespoons finely chopped fresh parsley, or basil fresh lemon juice, to taste salt & freshly ground black pepper, to taste Read More …

Low Fat Turkey Meatball Minestrone Recipe

1 pound ground turkey 2 cups chopped onion, divided 1 cup seasoned bread crumbs 2 teaspoons minced garlic, divided 1/2 teaspoon italian seasoning nonstick cooking spray 1 cup chopped celery 2 teaspoons olive oil 29 ounces nonfat chicken broth 29 ounces chopped tomatoes, drained 8 ounces chickpeas, canned 8 ounces cut green beans, drained 1 teaspoon sage leaves 1 teaspoon basil 1 teaspoon parsley 1 cup uncooked rotini pasta Read More …

Low Fat Turkey Manicotti Recipe

1 pound ground turkey 1/2 cup finely chopped onion 1 teaspoon garlic powder 1/2 teaspoon italian seasoning 1/2 teaspoon salt 1/4 teaspoon black pepper 1 1/2 cup low-fat cottage cheese l0 ounces frozen chopped spinach, thawed, and squeezed dry 1/2 cup grated parmesan cheese 1/2 cup plain low-fat yogurt 1/4 cup egg substitute, or 1 whole egg 1 tablespoon dried parsley flakes 12 manicotti shells, uncooked 4 cups prepared spaghetti sauce 1/2 cup grated mozzarella cheese Read More …

Low Fat Tropical Fruit Shake Recipe

1 envelope unflavored gelatin 20 ounces pineapple chunks in juice, drained, juice reserved 1 ripe banana 1 cup nonfat vanilla yogurt, or plain yogurt 2 tablespoons firmly packed light brown sugar 1 teaspoon coconut extract 6 ice cubes, up to 8 Read More …

Low Fat Tropical Fruit Cream Pie Recipe

cookie shell.: 2/3 cup sugar 1/4 cup cornstarch 1/2 teaspoon salt 2 1/2 cups skim milk 3 egg whites or 1/2 cup cholesterol-free egg product 2 tablespoons margarine 1 1/2 teaspoons coconut extract 1/2 teaspoon vanilla 1 1/2 cups sliced papaya, strawberries and kiwifruit cookie shell 1 1/2 cups gingersnap cookie crumbs, about 25 two-inch cookies 1 tablespoon margarine, melted 1 egg white or 2 tablespoons cholesterol-free egg product. Read More …

Low Fat Tortoni Recipe

3/4 cups amaretti cookie crumbs 3/4 cups graham crocker crumbs 1 tablespoon granulated sugar 1/4 cup prune puree 1 quart nonfat vanilla ice cream, slightly softened, or frozen yogurt 1/2 cup drained maraschino cherries, halved 1/4 cup grgted or coarsely chopped semisweet, chocolate Read More …

Low Fat Tomato-Basil Soup Recipe

8 ripe plum tomatoes, or 16 ounces canned tomatoes, drained 1 medium onion, chopped 1 tablespoon olive oil 2 garlic cloves, crushed 1 pinch ground red pepper 1 tablespoon chopped fresh basil or 1 teaspoon dried basil 2 cups skim milk, or 1% low-fat milk salt, to taste freshly ground black pepper, to taste Read More …

Low Fat Toasted-Oat Shortcakes with Basil-Scented Peaches Recipe

***peach filling*** 1 cup water 1/3 cup granulated sugar 2 tablespoons fresh lemon juice 1 cup fresh basil sprigs 6 peaches or nectarines ***shortcakes*** 1 1/4 cups old-fashioned oats 1 cup all-purpose flour 1/4 cup granulated sugar 2 teaspoons baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1/4 cup reduced-fat cream cheese 3/4 cup buttermilk, plus 2 tablespoons 1 tablespoon canola oil 1 teaspoon pure vanilla extract 1 pint nonfat vanilla frozen yogurt Read More …

Low Fat Tomato Pesto-Painted Chicken Recipe

6 skinless boneless chicken breast- halves 1/4 cup dried tomatoes, not oil pack 1/2 cup parsley, stems removed 1/2 cup chicken broth 1 tablespoon dry white wine 1 tablespoon grated parmesan cheese 1/8 teaspoon pepper 1 clove garlic, quartered Read More …

Low Fat Tomato and Buttermilk Bisque Recipe

nonstick cooking spray 2 leeks, finely chopped, green and white parts 1 carrot, peeled, and finely chopped 1 celery stalk, finely chopped 4 ripe tomatoes, coarsely chopped, about 2 pounds 3 tablespoons tomato paste 2 tablespoons all-purpose flour 4 cups poultry stock 2 tablespoons chopped fresh basil salt, to taste freshly ground pepper to taste 1/4 cup low-fat buttermilk Read More …

Low Fat Three-Cheese Noodle Bake Recipe

4 ounces uncooked cholesterol-free noodles (about 2 cups) 1 cup lowfat cottage cheese 3/4 cup shredded lowfat cheddar cheese, (3 ounces) 1/2 cup lowfat sour cream 1/3 cup chopped green onions with tops 3 tablespoons grated parmesan cheese 1/2 teaspoon worcestershire sauce 1/8 teaspoon pepper 1 egg 2 egg whites Read More …

Low Fat Three-Bean Chili Recipe

1 cup chopped onion (about 1 large) 2 cloves garlic, crushed 1 can low-sodium chicken broth (10-1/2 ounces) 2 cups tomatoes, chopped, (about 2 medium) 2 tablespoons chopped cilantro 1 tablespoon chopped fresh or 1 teaspoon dried oregano 2 teaspoons chili powder 1 teaspoon ground cumin 1 can chili beans- (15 ounces) undrained 1 can kidney beans- (8 ounces) undrained 1 can garbanzo beans- (8 ounces) undrained Read More …

Low Fat Tex-Mex Scrambled Eggs Recipe

2 teaspoons vegetable oil 3 corn tortillas about 6 inches in , cut into thin strips, 1/4 cup chopped onion (about 1 small) 2 cups egg substitute or cholesterol- free product 1/2 jalapeno chili, seeded and chopped 1 cup salsa 1/4 cup lowfat sour cream 2 tablespoons chopped green onions, (with tops) Read More …

Low Fat Thai Shrimp Kebabs Recipe

2 tablespoons unsweetened coconut milk 1 tablespoon fish sauce 1 tablespoon sweet chili sauce 1 1/4 pounds large shrimp, peeled and deveined 2 ripe star fruit, cut into 1/4-inch slices 6 scallions, trimmed, cut into 2-inch lengths 1/2 cup thai herb dipping sauce, see recipe Read More …

Low Fat Thai Chicken Salad Recipe

1/4 cup fresh lime juice 3 tablespoons bottled asian fish sauce 2 tablespoons vegetable oil 5 teaspoons granulated sugar 1 tablespoon chopped mint leaves 2 cloves garlic, minced 1/2 teaspoon salt 1 broiler-fryer chicken, cooked, skinned and cut into fine shreds 1 cucumber, peeled, seeded and shredded 2 cups fresh bean sprouts 2 fresh green chilies, seeded and shredded 1/2 small red onion, sliced into thin rings 1 tablespoon shredded fresh ginger 1/2 cup chopped fresh cilantro 1/4 cup chopped peanuts, optional 1. Read More …

Low Fat Tex-Mex Turkey Pizza Pancake Recipe

2 1/2 cups cooked rice 2 eggs, beaten 2 tablespoons melted margarine 2 cups shredded cooked turkey 1/2 cup thinly sliced onion l6 ounces chunky mild salsa 4 ounces sliced black olives, drained 2 ounces grated fat-free cheddar cheese 1/4 cup cilantro leaves, chopped Read More …

Low Fat Tex-Mex Turkey Stew Recipe

1 pound ground turkey 1 1/4 cup – mild thick and, chunky salsa, , divided 1 cup packed fresh cilantro, chopped and divided 1 cup chopped onion 1 teaspoon minced garlic 1 teaspoon cumin, divided. 1/4 teaspoon salt nonstick cooking spray 1 17 ounce wh kernel corn, drained 14 1/2 ounces nonfat chicken broth 15 ounces black beans-, rinsed and drained 4 ounces chopped green chilies, drained 1/4 teaspoon chili powder 1/4 teaspoon oregano corn chips, optional Read More …

Low Fat Tex-Mex Chicken Recipe

2 tablespoons lemon juice from concentrate 1/2 teaspoon chili powder 1/4 teaspoon ground cumin 2 skinless boneless chicken-breast halves 2 tablespoons salsa or picante sauce 1/4 cup shredded low-fat monterey jack cheese Read More …

Low Fat Thousand Island Salad Dressing Recipe

4 ounces plain fat-free yogurt, about 1/2 cup 2 tablespoons chill sauce 1 hard-cooked egg white, finely chopped 1 tablespoon finely chopped green pepper, or red sweet pepper 1 tablespoon finely chopped onion 1 1/2 teaspoon chopped dill pickle- 1 1/2 teaspoon finely chopped pimiento 1/2 teaspoon worcestershire sauce, or prepared horseradish 2 teaspoons skim milk (up to 3) Read More …

Low Fat Tender Movie Heroes Recipe

sunset sauce 1/4 cup plain low-fat yogurt 1/4 cup low-fat mayonnaise 1 tablespoon sun-dried tomato paste 1 tablespoon minced garlic salt and pepper, to taste, sandwich, 1 pound skinless boneless turkey breast, tenderloins nonstick cooking spray 1 teaspoon chili powder salt and pepper, to taste 1 red bell pepper, seeded, sliced into rings 1 red onion, peeled, sliced into rings 4 small loaves french bread, 6 inches long 4 slices low-felt monterey jack cheese 1/2 ripe avocado, pitted, peeled and thinly rliced Read More …

Low Fat Terrific Taco Salad Recipe

2 bunches red-leaf lettuce, washed, and cut into bite-size pieces 2 cups cooked or canned kidney beans-, rinsed 2 cups cooked or canned chickpeas, rinsed 2 cups grated nonfat cheddar cheese 1 red onion, chopped 1 red bell pepper, chopped 4 medium carrots, grated 2 tomatoes, cubed 2 cups corn 3/4 ounces baked tortilla chips, crumbled 3 tablespoons green chili salsa (up to 4) Read More …

Low Fat Teriyaki Grilled Chicken Recipe

2 tablespoons reduced-sodium soy sauce 1 garlic clove, minced 1/2 teaspoon minced peeled gingerroot salt, to taste ground black pepper, to taste 2 tablespoons canola oil 1 large sweet-potato, peeled -cut into 1/4-inch slices 12 green onions. 1 package oriental-seasoned boneless chicken- – breasts -about 1 pound .2 cups hot cooked rice Read More …

Low Fat Tarragon Stuffed Eggs Recipe

1/2 cup egg substitute or cholesterol- free egg product 1/4 cup chopped watercress or fresh spinach 2 tablespoons cholesterol-free reduced-calorie mayonnaise or salad dressing 2 teaspoons chopped shallot 1/2 teaspoon chopped fresh or 1/4 teaspoon dried tarragon 1/2 teaspoon white wine vinegar 1/8 teaspoon salt 1 dash pepper 4 hard-cooked eggs Read More …

Low Fat Tangy Red Bulgar Recipe

1 tablespoon olive oil – or vegetable oil 1 cup red and green bell peppers – chopped 1 cup zucchini or yellow squash – chopped 2 1/4 cups bloody mary mix – or vegetable juice 1 cup bulgur wheat 1 tablespoon lemon juice 1 teaspoon basil – or 1 tbl fresh 1/3 cup green onions – chopped Read More …

Low Fat Szechwan Beef Stir-Fry Recipe

1 pound boneless beef sirloin steak 8 dried mushrooms, 1 cup 1/4 cup hot bean sauce or hot bean paste 1/4 cup dry sherry 2 tablespoons soy sauce 3/4 teaspoons whole szechwan peppers, crushed, or whole black peppercorns, crushed 1/2 teaspoon cornstarch 1/2 teaspoon chili oil 1 tablespoon cooking oil 2 medium carrots, bias sliced 1 clove garlic, minced 1 1/2 cup broccoli flowerets, or 10-ounce frozen cut broccoli, thawed 8 1/2 ounces bamboo shoots, drained, and cut into narrow strips 3 cups hot cooked rice 2 tablespoons sliced green onion Read More …

Low Fat Swordfish Kabobs with Lemon-Garlic Sauce Recipe

2 pounds swordfish, cut into 2-inch cubes 2 red bell peppers, cut into 2-inch pieces 2 yellow bell pepper, cut into 2-inch pieces 1 large red or yellow onion, cut into 2-inch pieces 1 lemon, juice of lemon-garlic sauce 1 1/2 tablespoon olive oil 6 garlic cloves, minced 1/2 bunch fresh parsley, minced 2 lemons, juice of salt, to taste ground black pepper, to taste Read More …

Low Fat Ravindas Cucumber Raita Recipe

1 cup plain nonfat yogurt 1/2 cup chopped seeded pared cucumber (about 1 small) 1/2 cup chopped seeded tomato, (about 1 small) 2 tablespoons chopped cilantro 1/4 teaspoon salt 1/4 teaspoon ground cumin 1/8 teaspoon coarsely ground pepper Read More …

Low Fat Sweet-Sour Cabbage with Plantain Recipe

1/4 cup chicken broth 2 tablespoons packed brown sugar 2 tablespoons cider vinegar 2 teaspoons cornstarch 1/4 teaspoon red pepper sauce 2 teaspoons vegetable oil 1 ripe medium plantain, cut into 1/4-inch slices 1/3 cup sliced green onions (with tops) 1/4 cup – 1 1/8 inch str red bell pepper 4 cups coarsely shredded savoy cabbage (about 1 small head) Read More …

Low Fat Tangerine Veal Medallions Recipe

2 tablespoons pink peppercorns, crushed, or 1 tablespoon black peppercorns, crushed 1 pound boneless veal loin, trimmed of fat , cut into eight 1/2-thick medallions salt, to taste 1 tablespoon olive oil 1 large shallot, minced 1 cup fresh tangerine juice, or fresh orange juice 2 tablespoons balsamic vinegar 1 teaspoon tomato paste 2 scallions, chopped Read More …

Low Fat Tangy Asparagus Linguine Recipe

5 ounces linguine 2 tablespoons reduced-fat margarine 1/4 cup finely chopped onion 3 garlic cloves, minced 8 ounces asparagus, peeled, sliced diagonally into 1/2-inch pieces 2 tablespoons dry white wine 2 tablespoons lemon juice freshly ground black pepper 1/4 cup grated parmesan cheese 3/4 cups reduced-fat shredded mozzarella cheese lemon zest strips, optional Read More …

Low Fat Tandoori Chicken with Raita Recipe

4 boneless skinless chicken breast- halves (about 1 pound) 1/2 cup plain nonfat yogurt 1 tablespoon lemon juice 1/2 teaspoon salt 1/2 teaspoon paprika 1/4 teaspoon ground cardamom 1/8 teaspoon ginger 1/8 teaspoon ground cumin 1/8 teaspoon crushed red pepper 1 clove garlic, finely chopped raita.: 1 cup plain nonfat yogurt 1/2 cup chopped seeded pared cucumber (about 1 small) 1/2 cup chopped seeded tomato, (about 1 small) 2 tablespoons chopped cilantro 1/4 teaspoon salt 1/4 teaspoon ground cumin 1/8 teaspoon coarsely ground pepper Read More …

Low Fat Sweet-Potato Pierogis Glazed with Raisins Pineapple Oranges Recipe

28 ounces sweet-potato pierogies, 2 packages 12 ounces crushed pineapple in juice 1/2 cup raisins 1/2 cup packed brown sugar 1 teaspoon ground cinnamon 1/4 teaspoon ground cloves 1 teaspoon cornstarch 11 ounces mandarin oranges, drained, with liquid reserved Read More …

Low Fat Authentic Sweet and Sour Shrimp Recipe

2 large nectarines, pitted 3 large plums, pitted 3 tablespoons apricot preserves 5 tablespoons dijon mustard 1/4 teaspoon dried chili flakes, finely chopped, or 1/4 teaspoon jalapeno pepper 1/4 teaspoon salt, to taste 1/4 teaspoon pepper, to taste 1 lemon, juice of 1 pound shrimp, cooked and shelled Read More …

Low Fat Sweet-Potato Muffins Recipe

1 large sweet-potato, peeled, and cut into chunks , 12 ounces 1 1/2 cups all-purpose flour 1 tablespoon baking powder 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/8 teaspoon ground cloves 1 large egg 1/2 cup fruit puree fat replacement, or applesauce 1/3 cup granulated sugar 2 tablespoons canola oil 1 teaspoon pure vanilla extract Read More …

Low Fat Sweet Onion Tomato and Cucumber Salsa Recipe

1 large texas sweet onion, diced 3 ripe tomatoes, seeded and diced 1 cucumber, peeled, seeded and diced 2 tablespoons olive oil 2 tablespoons white wine vinegar 1/2 teaspoon dijon mustard 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1/8 teaspoon granulated sugar 5 fresh basil leaves, cut into thin strips Read More …

Low Fat Sweet Onion and Roasted Pepper Relish Recipe

4 large beefsteak tomatoes 2 tablespoons olive oil 1 red bell pepper 1 anaheim or green chili pepper 1 texas sweet onion, chopped 2 tablespoons pine nuts 2 tablespoons fresh lime juice freshly ground black pepper Read More …

Low Fat Sweet Onion and Mango Chutney Recipe

1 large texas sweet onion, diced 1 mango, peeled and, coarsely chopped 1/2 cup firmly packed brown sugar 1/3 cup cider vinegar 1 teaspoon lime zest 2 tablespoons fresh lime juice 1 tablespoon minced fresh ginger 2 teaspoons dijon mustard 1 garlic clove, minced paprika, to taste Read More …

Low Fat Sweet Onion and Fennel Salsa Recipe

1 cup chopped texas sweet onion 1 cup chopped fennel, white and green parts , plus some leaves 1/2 cup chopped ripe tomatoes 1/4 cup chopped red or yellow bell pepper 1 tablespoon minced jalapeno pepper, or serrano pepper , plus more to taste 1/4 cup chopped fresh cilantro 1/4 cup olive oil salt, to taste black pepper, to taste Read More …

Low Fat Sweet and Spicy Grilled Pork Chops Recipe

4 extra-lean boneless pork loin chops, cut 1 1/2 inches thick 1/4 cup dijon mustard 1/4 cup brown sugar 2 tablespoons apple juice 2 tablespoons worcestershire sauce, grilled granny smith apples, 4 granny smith apples Read More …

Low Fat Sugar Snap Pea Cherry Tomato Pasta Salad Recipe

1/2 cup low-fat cottage cheese 1/2 cup buttermilk 1 tablespoon extra-virgin olive oil 2 tablespoons chopped fresh dill 2 tablespoons chopped fresh parsley 2 1/2 tablespoons freshly grated parmesan cheese 1 teaspoon freshly grated lemon zest 1 teaspoon fresh lemon juice salt & freshly ground black pepper, to taste 8 ounces bow-tie pasta 8 ounces fresh sugar snap peas, trimmed 2 cups red and yellow cherry tomatoes, halved 4 scallions, trimmed and thinly, sliced Read More …

Low Fat Stuffed Veal Chops with Cider Sauce Recipe

4 lean veal loin chops, 1-inch thick, about 6 ounces each 1 cup soft bread crumbs about 1-1/2 1 slices bread 1/2 cup chopped all-purpose apple 1/4 cup chopped onion (about 1 small) 2 tablespoons chopped fresh parsley 2 tablespoons apple cider 1/4 teaspoon salt 1/8 teaspoon ground allspice cider sauce.: cider sauce 1 cup apple cider 1/2 cup apple brandy 2 tablespoons white wine vinegar 1 teaspoon cornstarch 1 tablespoon water Read More …

Low Fat Stuffed Winter Squash with Sesame Cabbage Recipe

3 tablespoons sesame seeds 2 small acorn squash 2 teaspoons dark sesame oil 1/2 teaspoon salt, plus more to taste freshly ground white or szechuan pepper, to taste 1 1/2 teaspoons canola oil 2 onions, chopped 1 savoy cabbage, quartered, 1 1/4 to 1 1/2 pounds , cored and shredded 2 teaspoons reduced-sodium soy sauce 2 tablespoons chopped fresh parsley, or cilantro Read More …

Low Fat Sun-Dried Tomato Sausage Jambalaya Mix Recipe

1 cup white basmati rice 5 sun-dried tomatoes, not packed in oil , snipped into small pieces 2 tablespoons dried soup greens 1/2 chicken bouillon cube, crumbled, 3/8 inch cube 1 bay leaf 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano 1/2 teaspoon paprika 1/2 teaspoon salt 1/8 teaspoon freshly ground black pepper 1/8 teaspoon turmeric 1 large pinch of cayenne pepper, or more to taste 1 pinch garlic powder 1 ounce hard, dried smoked sausage 2 1/4 cups water Read More …

Low Fat Summer Berry Shortcakes with Vanilla Sauce Recipe

***berry filling*** 2 cups fresh raspberries 2 cups fresh blackberries 1/3 cup granulated sugar 2 tablespoons fiamboise or kirsch ***shortcakes*** 1 cup all-purpose flour 1 cup cake flour 1/4 cup granulated sugar, plus 1 tablespoon 2 teaspoons baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1/4 cup reduced-fat cream cheese 3/4 cup buttermilk, plus 2 tablespoons 1 tablespoon canola oil 1 teaspoon pure vanilla extract vanilla sauce Read More …

Low Fat Strawberry Margarita Pie Recipe

graham cracker shell.: 2 envelopes unflavored gelatin 1/2 cup water 3 cups strawberries 1/3 cup sugar 1/4 cup tequila 1 tablespoon orange-flavored liqueur 1/2 package whipped (2.8-ounce size) topping mix (1 envelope) graham cracker shell 1 1/4 cups graham cracker crumbs 2 tablespoons strawberry jelly 1 tablespoon vegetable oil Read More …

Low Fat Stuffed Pattypan Squash Recipe

16 tiny pattypan squash about 1-1/2 1 inch 1/2 cup soft bread crumbs about 3/4 1 slice bread 1 teaspoon chopped fresh or 1/4 teaspoon dried thyme 1/4 teaspoon salt 2 green onions (with tops), finely chopped 1 tablespoon grated parmesan cheese *substitute 8 small pattypan squash about 2-1/2 1 inch Read More …

Low Fat Stewed Beans Recipe

2 cups dried beans-, preferably cranberry or kidney beans- 1/2 stalk celery, with leaves attached 2 sprigs fresh parsley 2 sprigs fresh thyme 1 bay leaf 5 cups reduced-sodium chicken broth, defatted 2 cups peeled fresh tomatoes, seeded and chopped, 2 large 1 carrot, peeled and halved 1 onion, peeled and quartered 1 leek, white part only , halved and rinsed 1 tablespoon finely chopped fresh sage 1 teaspoon extra-virgin olive oil salt & freshly ground pepper, to taste Read More …

Low Fat Strawberry Crepes with Honey Suzette Sauce Recipe

6 low-fat honey crepes 1/2 cup honey 1/2 cup orange juice 1 tablespoon fresh lemon juice 2 teaspoons grated orange peel 1 1/2 teaspoon grated lemon peel 1 1/2 teaspoon cornstarch 1 tablespoon butter or margarine 1 pint lemon sorbet 1 1/2 cup sliced fresh strawberries Read More …

Low Fat Steamed Mussels with Black Bean Sauce Recipe

1 bunch scallions, trimmed, 8-10 1/2 cup dry sherry 6 cloves garlic, minced 2 tablespoons minced fresh ginger 2 tablespoons chinese fermented black beans-, rinsed and coarsely chopped 2 tablespoons reduced-sodium soy sauce 1 tablespoon peanut oil 4 pounds large mussels, debearded, and well washed Read More …

Low Fat Spinach Salad Recipe

4 slices bacon 12 cups stemmed, washed and dried, fresh spinach 1 cup very thinly sliced red onion 8 ounces water chestnuts, drained, rinsed and coarsely chopped 2 cups mung bean sprouts 2 cups sliced fresh mushrooms 3/4 cup sweet & sour dressing, see recipe 1 hard-cooked egg, peeled, and coarsely chopped Read More …

Low Fat Spinach Frittata with Creole Sauce Recipe

creole sauce.: 1/4 cup chopped onion (about 1 small) 2 teaspoons margarine 3 cups coarsely chopped spinach, (about 4 ounces) 1 1/2 cups egg substitute or cholesterol- free egg product 1/2 teaspoon chopped fresh or 1/8 teaspoon dried thyme 1/8 teaspoon salt 1/8 teaspoon pepper 2 tablespoons shredded part-skim mozzarella cheese creole sauce 1 cup coarsely chopped tomato 1/4 cup chopped onion (about 1 small) 2 tablespoons sliced celery 1/4 teaspoon paprika 1/8 teaspoon pepper 4 drops red pepper sauce Read More …

Low Fat Spinach and Cheese Lasagna Roll-Ups Recipe

1/3 cup chopped onion 1 clove garlic, minced 1 teaspoon olive oil or cooking oil 14 1/2 ounces tomatoes, cut up, 1 can 2 tablespoons tomato paste 1 1/2 teaspoon snipped fresh basil, or 1/2 teaspoon dried basil, crushed 1/4 teaspoon sugar 1 dash salt 1 dash pepper 8 lasagna noodles 10 ounces frozen chopped spinach, thawed 3/4 cups fat-free ricotta cheese, or low-fat 1/2 cup shredded part-skim mozzarella cheese 2 tablespoons freshly shredded parmesan cheese 2 teaspoons snipped fresh basil, or 1/2 teaspoon dried basil , or italian seasoning, crushed 1 slightly beaten egg white Read More …

Low Fat Spinach and Sausage Lasagna Recipe

12 ounces dried lasagna noodles, or 1 pound fresh lasagna noodles 3 cups low-fat milk 1/3 cup all-purpose white flour 2 ounces reduced-fat cream cheese, 3 tablespoons 1 cup freshly grated parmesan cheese, 2 ounces 1/2 teaspoon salt, plus more to taste 1/4 teaspoon freshly ground black pepper, plus more to taste 1/4 teaspoon freshly grated nutmeg 20 ounces frozen chopped spinach, thawed and squeezed dry 3/4 cups low-fat 2% cottage cheese 6 ounces sweet italian-style turkey sausage, removed from casing 1 teaspoon olive oil 1 onion, sliced 2 cloves garlic, minced 1 teaspoon dried marjoram or oregano 1/2 teaspoon fennel seeds 7 ounces roasted red peppers, drained and chopped -about 3/4 cup 1/2 cup dry white wine 1/2 cup grated part-skim mozzarella cheese 1 tablespoon chopped fresh parsley Read More …

Low Fat Spicy Turkey-Tortilla Casserole Recipe

1 pound ground turkey 1/2 cup chopped onion (about 1 medium) 1/4 cup white wine vinegar 1 tablespoon chopped fresh or 1 teaspoon dried oregano 1 teaspoon paprika 1/2 teaspoon salt 1/2 teaspoon ground cumin 1/4 teaspoon crushed red pepper 1 clove garlic, finely chopped 1 cup salsa verde or green sauce 1/2 cup lowfat sour cream 1/2 cup chicken broth 8 corn tortillas 6 inches cut into 1/2-inch strips, 1/2 cup shredded lowfat cheddar cheese, (2 ounces) Read More …

Low Fat Spinach Dip Recipe

8 ounces nonfat cream cheese, softened 1 cup nonfat sour cream 10 ounces frozen chopped spinach, thawed and drained 8 ounces water chestnuts, drained and chopped 1 cup chopped ad pepper 1 envelope low-fat ranch salad dressing mix Read More …

Low Fat Spicy-Hot Chilled Bean Gazpacho Recipe

30 ounces pinto beans-, undrained 1 quart tomato-vegetable juice, divided 2 tablespoons vegetable oil 3 tablespoons lime juice 2 teaspoons worcestershire sauce 2 teaspoons minced garlic l6 ounces thick-and-chunky medium salsa, or hot salsa 15 ounces black beans-, rinsed and drained 1 cup peeled seedless cucumber, chopped 1 cup thinly diced celery 1 1/4 cup peeled avocado, cubed cucumber, celery , or green onion sticks Read More …

Low Fat Spicy Cancun Drumsticks Recipe

8 chicken drumsticks about 1-3/4 pounds 1/3 cup all-purpose flour 1/3 cup yellow cornmeal 1 teaspoon chopped fresh or 1/4 teaspoon dried oregano 1 teaspoon chopped fresh or 1/4 teaspoon dried basil 1/2 teaspoon ground cumin 1/2 teaspoon salt 1/8 teaspoon ground cloves 1/3 cup buttermilk 1/4 teaspoon red pepper sauce vegetable oil. Read More …

Low Fat Spicy Onion and Eggplant Chutney Recipe

1 large texas sweet onion, diced 1 medium eggplant, diced 2 garlic cloves, minced 1/4 teaspoon cumin 1/4 teaspoon salt 2 tablespoons olive oil 2 tablespoons white wine vinegar 1 green bell pepper, minced 2 tablespoons lemon juice crushed red-pepper flakes 1 teaspoon chopped fresh parsley Read More …

Low Fat Spicy Rice with Black-Eyed Peas Recipe

1 package frozen (10 ounces) black-eyed peas* 3/4 cup uncooked instant rice 1/2 cup chopped onion (about 1 medium) 1/4 cup chopped red bell pepper 1 tablespoon chopped fresh or 1 teaspoon dried oregano 1/4 teaspoon salt 1/8 teaspoon ground red pepper, (cayenne) 1 clove garlic, finely chopped 1 can whole tomatoes (16 ounces) undrained *substitute 1 can black-eyed peas (16 ounces) drained. do not precook. Read More …

Low Fat Spicy Orange Lacquered Scallops with Jicama Slaw Recipe

3/4 cups orange-juice concentrate 4 tablespoons molasses 2 tablespoons honey 1 1/2 teaspoon red chili flakes 1/4 cup chopped cilantro 1 jalapeno, seeded, and finely diced 1 lime, zest of juice from 1/2 lime 1 pound fresh scallops, 10 to 20 scallops per pound salad oil freshly ground black pepper jicama slaw, see recipe Read More …

Low Fat Spicy Black Bean Burgers with Cranberry Ginger Relish Recipe

30 ounces black beans-, drained and rinsed 1/2 cup chopped onion 1/2 cup finely chopped parsley 4 garlic cloves, minced 1 jalapeno peppers, seeded and minced, (up to 2) 1/3 cup flour, divided 6 tablespoons flour 1 1/2 teaspoon ground coriander 1 1/2 teaspoon ground cumin 1/4 teaspoon cayenne pepper (up to 1/2) 1 egg white, beaten 1/4 cup bread crumbs (up to 1/3) nonstick cooking spray 6 hamburger buns, cranberry-ginger relish, 1 cup fresh or frozen cranberries 1/4 cup packed light brown sugar 1/4 cup finely chopped celery 2 tablespoons finely chopped onion 1 tablespoon finely chopped ginger root 1/4 cup cider vinegar 2 tablespoons water 2 teaspoons dijon-style mustard Read More …

Low Fat Spicy Apple Bran Muffins Recipe

1 cup plain nonfat yogurt 1 cup chopped apple (about 1 medium) 1/4 cup frozen (thawed) apple juice concentrate 1/4 cup egg substitute or cholesterol- free egg product 3 tablespoons vegetable oil 1 cup oat bran 1 cup all-purpose flour 1/4 cup granulated sugar 3 teaspoons baking powder 3/4 teaspoon ground cinnamon 1/4 teaspoon salt 1/4 teaspoon ground nutmeg 1 tablespoon packed brown sugar Read More …

Low Fat Spiced Red Lentil Bulgur Pilaf Mix Recipe

3 tablespoons pine nuts 1/2 cup red lentils 1/2 cup bulgur 2 tablespoons chopped dried apricots 2 tablespoons currants 1 1/2 teaspoons olive oil 1 cinnamon stick 1 bay leaf 1 teaspoon dried mint 1/2 teaspoon salt, optional 3/4 teaspoon ground cumin 1/4 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/8 teaspoon cayenne pepper, or more to taste 1/8 teaspoon freshly ground black pepper 1 1/4 ounces vegetable bouillon cube 2 1/2 cups water Read More …

Low Fat Spice-Rubbed Swordfish with Pineapple Chipotle Glaze Recipe

***pineapple-chipotle glaze*** 3 cups unsweetened pineapple juice 1 cup white-wine vinegar 1/3 cup apricot preserves 3 tablespoons minced chipotle peppers, packed in adobo sauce 1/4 cup chopped fresh oregano kosher salt, to taste ***swordfish*** 2 1/2 tablespoons ground coriander 1 tablespoon paprika 1 1/2 teaspoons ground cumin 1 teaspoon brown sugar 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 1 1/4 pounds swordfish steaks, up to 1, cut into 4 pieces Read More …

Low Fat Spaghetti Pie Recipe

4 ounces spaghetti 2 slightly beaten egg whites 1/3 cup grated parmesan cheese 1 tablespoon margarine, melted nonstick spray coating 2 slightly beaten egg whites 1 cup low-fat cottage cheese, drained 8 ounces 90%-lean ground beef- 1 medium onion, chopped 1/2 cup 1/4 cup chopped green sweet pepper 8 ounces low-sodium tomato sauce 1 teaspoon dried italian seasoning, crushed 1/4 teaspoon salt 1/2 cup shredded part-skim mozzarella cheese Read More …

Low Fat Spaghetti with Tuna Peas 1 Recipe

6 ounces dried spaghettini, thin spaghetti salt, to taste 1 tablespoon olive oil 1/2 cup slivered onion 14 1/2 ounces plum tomatoes, drained 2/3 cup frozen baby peas 3 1/2 ounces light tuna in water, drained and flaked 2 tablespoons chopped fresh parsley freshly ground black pepper, to taste Read More …

Low Fat Spiced Quail with Crispy Noodle Recipe

***pancake*** 1 teaspoon ground cumin 1 teaspoon ground ginger 1 teaspoon curry powder, preferably madras 1 teaspoon ground cinnamon 8 quail, 2 pounds total salt & freshly ground black pepper, to taste crispy noodle pancake , see recipe, ginger-glazed pearl onions , see recipe Read More …

Low Fat Spiced Beef with Lime-Marinated Scallions Recipe

***marinated scallions*** 6 scallions, trimmed, cut into 2 1/2-inch-long julienne , strips 1/4 cup fresh lime juice 2 teaspoons reduced-sodium soy sauce 1 teaspoon minced jalapeno pepper ***spiced beef*** 1 tablespoon crushed coriander seeds 1 tablespoon crushed black peppercorns 1 tablespoon crushed white peppercorns 1 tablespoon minced fresh ginger 1 tablespoon chopped fresh cilantro 1 tablespoon sesame oil 1 1/2 teaspoons kosher salt 1/2 teaspoon crushed red pepper 1 pound beef tenderloin, trimmed, about 3 inches thick Read More …

Low Fat Spiced Chicken and Beans with Rotini Recipe

nonstick cooking spray 2 cups chopped onion 4 garlic cloves, minced 1 cup sliced mushrooms 28 ounces canned whole tomatoes, coarsely chopped, undrained 15 1/2 ounces canned red kidney beans-, drained & rinsed l5 ounces black beans-, drained & rinsed 1/2 cup dry white wine, or tomato juice 1 tablespoon chili powder, up to 2, or to taste 1 tablespoon ground cumin, up to 2 1/2 teaspoon dried basil leaves 1/2 teaspoon dried rosemary leaves 1/2 teaspoon dried oregano leaves 1/2 teaspoon dried thyme leaves 1/2 teaspoon paprika 1 pound boneless skinless chicken breasts-, cut into large pieces salt, to taste pepper, to taste 12 ounces rotini, cooked and warm, or other shaped pasta 2 tablespoons sliced pitted green olives, optional Read More …

Low Fat Spiced Beef and Rice Salad Recipe

1 pound well-trimmed boneless beef top sirloin, steak , cut 1 inch thick teaspoons spicy seasoning mix, divided salt, to taste 2 cups cooked rice 1 medium orange, peeled and – sectioned or red apple, cored -cut into 3/4-inch pieces 2 green onions, thinly sliced , – (up to 3) 1/4 cup coarsely chopped toasted walnuts, optional Read More …

Low Fat Spiced Apple cranberry Pie Recipe

1 1/4 cup granulated sugar, divided 1 cup fresh or frozen cranberries 1/4 cup all-purpose flour, plus more for rolling 1 refrigerated pie crust, from a 15-ounce box 2 pounds tart cooking apples, peeled, cored and sliced , about 7 cups 2 teaspoons ground cinnamon 1/2 teaspoon ground nutmeg 1/4 teaspoon salt 2 tablespoons apple jelly, melted confectioners’ sugar, optional Read More …

Low Fat Special Lasagna Recipe

1 spray pam 3 cups sliced mushrooms 1/2 cup chopped onion 1/2 cup chopped peppers 6 cloves garlic 2 cans hunt’s special tomato sauce 1 teaspoon oregano 1 teaspoon basil 1/2 teaspoon pepper 2 bay leaves 1 package frozen spinach 2 cups ricotta cheese, part skim milk 1 egg, beaten 12 ounces lasagna noodles 11 ounces mozzarella cheese, part skim milk, shredded 13 ounces ground turkey Read More …

Low Fat Spaghetti Alla Puttanesca Recipe

6 ounces dried spaghetti salt, to taste 1 clove garlic, crushed and peeled 3 flat anchovy fillets, rinsed 2 tablespoons capers, drained 10 imported black olives, pitted 1 tablespoon olive oil 14 1/2 ounces plum tomatoes, drained 2 tablespoons chopped fresh parsley freshly ground black pepper, to taste Read More …

Low Fat Southwestern Cornbread Dressing Recipe

2 teaspoons canola oil 1 large onion, finely chopped 4 stalks celery, chopped 4 jalapeno peppers, seeded and minced 1/2 pound white mushrooms, coarsely chopped 1 loaf yeast-risen cornbread-, crumbled and dried , 9 cups 2 teaspoons poultry seasoning 1/2 teaspoon rubbed sage, or 2 teaspoons chopped fresh sage 1 1/2 cups reduced-sodium chicken broth, defatted salt & freshly ground black pepper, to taste Read More …

Low Fat Southwestern Chicken Recipe

nonstick cooking spray 1/2 cup wheat germ 1 teaspoon chili powder 1 teaspoon ground cumin 1 teaspoon dried minced onion 1/4 teaspoon garlic powder 1/4 teaspoon salt, optional 1/8 teaspoon cayenne pepper 1 egg white 2 skinless boneless chicken breast- halves salsa, optional Read More …

Low Fat Southern-Style Apricot Grilling Sauce Recipe

apricot grilling sauce base 8 ounces tomato sauce 1/4 cup honey 1 1/2 tablespoon worcestershire sauce 1 tablespoon white wine vinegar 1 teaspoon dried basil 1/4 teaspoon hot pepper sauce 1 teaspoon salt Read More …

Low Fat Southwestern Chicken Pie Recipe

filling 2 cups shredded cooked chicken breast- 15 ounces black beans-, canned 2 cups frozen corn kernels 1 1/2 teaspoons chili powder 1/4 teaspoon garlic powder 14 1/2 ounces diced tomatoes, undrained 1/8 teaspoon cayenne pepper, topping, 1 1/2 cups white or yellow corn meal 1/2 cup all-purpose flour 1 tablespoon baking powder 1/4 teaspoon salt 1/2 cu egg substitute 3/4 cup skim milk 2 tablespoons vegetable oil 4 ounces diced green chilies, drained 1 cup 50% reduced-fat cheddar cheese, shredded fat-free sour cream, optional shredded lettuce, optional salsa, optional Read More …

Low Fat Southwest Fajitas Recipe

1 pound lean beef flank steak or 1 skirt steak 1/4 cup lime juice 2 teaspoons chili powder 1 teaspoon ground cumin 2 cloves garlic, crushed 4 flour tortillas (10 inches in ), 1 cup salsa 1 cup plain nonfat yogurt Read More …

Low Fat Southwest Sweet Onion Corn and Avocado Salsa Recipe

1 anaheim or green chili pepper, roasted, peeled, seeded and chopped 1 red bell pepper, roasted, peeled, seeded and chopped 1 cup chopped texas sweet onion 1 cup cooked corn kernels 1 cup seeded and chopped ripe tomatoes 1/2 ripe avocado, diced 2 tablespoons fresh lime juice 1 tablespoon chopped fresh cilantro Read More …

Low Fat Sole with Roasted Red Pepper Sauce Recipe

2 medium red bell peppers 1 jalapeno chili 1/3 cup lowfat sour cream 1/2 teaspoon sugar 1 pound sole or other lean fish fillets 4 cups bite-size pieces salad greens Read More …

Low Fat South of The Border Chili Recipe

4 large idaho baking potatoes, baked 1 tablespoon vegetable oil 12 ounces ground turkey 1 medium onion, diced 1 red or green bell pepper, diced 1 garlic clove, minced 1 tablespoon chili powder 15 ounces red kidney beans-, rinsed and drained 14 1/2 ounces stewed tomatoes 1/2 teaspoon salt 2 tablespoons grated low-fat cheddar cheese, optional 2 tablespoons low-fat sour cream, optional Read More …

Low Fat Sicilian Spaghetti Cake Recipe

14 1/2 ounces whole tomatoes, drained 12 imported black olives, pitted 4 large fresh basil leaves 2 tablespoons capers, rinsed 1 tablespoon olive oil, plus 2 teaspoons 2 large bell peppers, green, red or yellow , cut into 1/4-inch strips 1 onion, thinly sliced 1 clove garlic, minced 1/4 teaspoon crushed red pepper, optional salt & freshly ground black pepper, to taste 1/2 pound thin spaghetti, or vermicelli 1/2 cup freshly grated pecorino romano cheese Read More …

Low Fat Sole in Tomato Sauce Recipe

1/2 cup sliced fresh mushrooms, (about 1-1/2 ounces) 1/4 cup dry white wine 1 tablespoon chopped fresh or 1/2 teaspoon dried thyme 1 tablespoon tomato paste 1 1/2 cups chopped tomatoes, (about 2 medium) 1/4 cup chopped onion (about 1 small) 1 clove garlic, crushed 8 thin sole fillets (about 1 pound) 1/4 teaspoon salt Read More …

Low Fat Smoky Corn Lobster Stew Recipe

2 large ears corn, unhusked 7 cups water 1 cup dry white wine 1 small bay leaf 2 medium leeks, white and light green parts only, washed 2 live lobsters, 1 to 1 1/4 pounds each 1 medium red onion, peeled and quartered 4 plum tomatoes, halved length-wise and seeded , 3/4 pound 6 small red potatoes, scrubbed, and cut into 1-inch cubes 1/2 pound salt & freshly ground black pepper, to taste 1 tablespoon chopped fresh basil hot pepper sauce, to taste Read More …

Low Fat Slow-Braised Chicken Mushroom Ragout Recipe

1 teaspoon olive oil 8 skinless chicken thighs, trimmed of fat 2 cups sliced onions, 1 large onion 1 tablespoon minced garlic 1/2 pound portobello, crimini or shiitake mushrooms , cleaned and thinly sliced 1 cup dry white wine 14 ounces defatted reduced-sodium chicken broth, or 2 cups homemade chicken broth 1 tablespoon chopped fresh thyme, or 1 teaspoon dried thyme leaves salt & freshly ground black pepper, to taste 1 pound mustard greens or spinach, stemmed, washed and sliced , into 3/4-inch ribbons, about 16 cups 2 tablespoons freshly grated parmesan cheese 2 tablespoons chopped fresh parsley, preferably italian flat-leaf Read More …

Low Fat Skillet Chicken for Two Recipe

nonstick cooking spray 2 broiler-fryer chicken breast- halves 1/2 cup chopped onion 1 cup chopped fresh tomato 1 tablespoon golden worcestershire sauce 1/2 teaspoon dry mustard 1/2 teaspoon salt 1/4 teaspoon black pepper rice, optional Read More …

Low Fat Smoked Oyster Rice Stuffing Recipe

2 1/4 cups long-grain white rice 3 3/4 cups reduced-sodium chicken broth, defatted 1/3 cup whiskey 2 teaspoons dried basil 2 teaspoons dried chervil, or thyme 1 tablespoon canola oil 3 leeks, white & light green, parts, washed and , chopped 1 large onion, chopped 1 large stal celery, chopped 3 cloves garlic, minced 2 cups fresh spinach leaves, washed and torn, into small pieces 7 1/2 ounces smoked oysters, drained and sliced salt & freshly ground black pepper, to taste Read More …

Low Fat Sicilian Lasagna Recipe

12 ounces dried lasagna noodles, or 1 pound fresh lasagna noodles 2 eggplants, about 2 pounds total , cut crosswise into 3/8-inch-thick, slices 1 1/2 tablespoon salt, plus more to taste 1 tablespoon olive oil 3 cups low-fat 2% cottage cheese 2 cloves garlic, peeled 2 teaspoons cornstarch 1/4 cup chopped fresh basil, plus whole leaves for garnish 1/4 cup freshly grated parmesan cheese, 1/2 ounce freshly ground black pepper, to taste 2 cups prepared spaghetti sauce 14 ounces canned tomatoes, drained, seeded and chopped 2 teaspoons red-wine- vinegar 1 cup grated part-skim mozzarella cheese Read More …

Low Fat Shrimp Scampi Recipe

1 teaspoon butter 2 teaspoons olive oil 3 garlic cloves, minced 1 pound shrimp, peeled 1/4 cup white wine 1 lemon, juice of 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1/4 cup finely chopped italian parsley cooked noodles or rice, optional lemon wedges Read More …

Low Fat Skillet Okra and Rice Recipe

1 teaspoon vegetable oil 1/3 cup uncooked regular long grain rice 1/4 cup chopped onion (about 1 small) 1/4 cup chopped green bell pepper 1 small clov garlic, finely chopped 1 cup chopped tomato (about 1 large) 2/3 cup chicken broth 1/2 teaspoon chopped fresh or 1/8 teaspoon dried thyme 1/4 teaspoon pepper 1/8 teaspoon red pepper sauce 1 small bay leaf 8 ounces okra, cut into 1/2-inch slices* *substitute 1 package frozen cut (10 ounces) okra. thaw just enough to separate Read More …

Low Fat Shrimp and Spinach Pizza Recipe

1/2 teaspoon olive oil 1/4 cup thinly sliced red onion 3 cups chopped fresh spinach 1/4 teaspoon dried oregano 3/4 cups reduced-fat shredded mozzarella cheese, divided 2 pita breads 2 plum tomatoes, sliced 10 large shrimp, cooked and peeled freshly cracked black pepper, optional Read More …

Low Fat Seafood Risotto Recipe

2 teaspoons vegetable oil 1/2 cup chopped onion (about 1 medium) 1/3 cup diced red bell pepper 1 clove garlic, finely chopped 3/4 cup uncooked arborio or short grain rice 1/4 cup dry white wine 1 can minced clams (6-1/2 ounces) drained and liquid reserved 1 can chicken broth (14-1/2 ounces) 1/2 cup water 1 package frozen cooked (6 ounces) shrimp, thawed 1 tablespoon chopped fresh parsley 2 tablespoons grated parmesan cheese Read More …

Low Fat Sesame Chicken Salad Recipe

6 ounces uncooked bow-shaped pasta ginger dressing.: 1 1/2 cups cut-up cooked chicken, (about 8 ounces) 1 cup shredded bok choy leaves 1 cup very thinly sliced carrots, (about 1-1/2 medium) 3/4 cup thinly sliced bok choy stems 1 tablespoon chopped seeded red chili 2 green onions (with tops), cut diagonally into 1/4-inch slices ginger dressing 1/4 cup lime juice 1/4 cup honey 1 tablespoon vegetable oil 2 teaspoons sesame seed, toasted 2 teaspoons low-sodium soy sauce 1 teaspoon sesame oil 1/2 teaspoon ground ginger or 1 teaspoon finely chopped gingerroot Read More …

Low Fat Shark Citrus Salad Recipe

2 jalapeno peppers, seeded, and finely chopped 2 garlic cloves, pressed 1/2 bunch cilantro, chopped 1/2 teaspoon salt, to taste 1/2 teaspoon pepper, to taste 4 limes, juice of, about 3/4 cup 1 pound shark, poached and cubed assorted lettuce leaves, radicchio, romaine, red leaf, , curly endive lime wedges Read More …

Low Fat Seafood-Ham Rolls Recipe

1 package frozen (10 ounces) asparagus spears 8 imitation crabmeat sticks about 1 1 ounce each 8 thin slices fully cooked smoked extra-lean ham (about 8 ounces) 1/4 teaspoon lemon pepper lemon sauce.: lemon sauce 2 tablespoons cornstarch 2 teaspoons sugar 1 cup low-sodium chicken broth 1 tablespoon lemon juice Read More …

Low Fat Shrimp and Feta Pasta Salad Recipe

1 pound small paste shells 2 tablespoons low-calorie margarine 2 tablespoons all-purpose flour 2 cups low-fat milk 2 medium tomatoes, chopped 1 cup cubed feta cheese 1 pound small shrimp, cooked 1 green bell pepper, chopped 1/2 cup drained black dives, pitted and sliced 1 tablespoon chopped parsley 2 cloves garlic, minced 1 teaspoon oregano 1 teaspoon salt 1/2 teaspoon black pepper 1/2 cup sliced almonds, optional 1/4 cup fresh bread crumbs 1/4 cup grated fat-free parmesan cheese lettuce leaves, optional Read More …

Low Fat Seafood with Black Beans and Yogurt-Cilantro Sauce Recipe

2 cup – frozen corn 16 ounces black beans-, rinsed, drained well 1/4 cup chopped fresh red bell pepper 4 ounces chopped green chilies, drained 1/4 cup minced cilantro 4 green onions, minced 1 1/2 lobster-flavored imitation crabmeat, shredded, chunks 2 garlic cloves, minced 1 teaspoon ground cumin 1/4 teaspoon freshly ground black pepper 2 tablespoons white wine vinegar 2 teaspoons fresh lime juice 2 tablespoons water 3 tablespoons olive oil 1 teaspoon minced jalapeno pepper, optional, (up to, 2) , yogurt-cilantro sauce, 1 cup plain nonfat yogurt 1/4 cup minced cilantro 1/2 teaspoon sugar 1/4 teaspoon salt 1/8 teaspoon cayenne pepper (up to 1/4) Read More …

Low Fat Seafood Tacos with Corn Salsa Recipe

1 pound rockfish fillets 2 limes, juice of 2 teaspoons olive oil 8 fresh corn tortillas corn salsa 1 cup corn kernels, cooked 1 medium red onion, chopped 1 cup seeded chopped cucumber 2 jalapeno peppers, minced, or to taste 1/2 bunch cilantro, chopped 1/2 cup chopped red bell pepper 1/2 teaspoon salt, to taste 1/2 teaspoon pepper, to taste 2 limes, juice of lettuce leaves or shredded cabbage, optional lime wedges, optional cilantro sprigs, optional Read More …

Low Fat Savory Sourdough French Toast Recipe

8 slices sourdough bread, 3/4-inch-thick slices 1/2 cup refrigerated egg product, or frozen egg substitute, thawed 1/2 cup skim milk 4 tablespoons reduced-fat cream cheese, neufchatel 4 tablespoons jalapeno pepper jelly Read More …

Low Fat Scrambled Egg Pockets Recipe

1/2 cup chopped seeded tomato, (about 1 small) 1/4 cup chopped onion (about 1 small) 2 tablespoons chopped green bell pepper 2 cups egg substitute or cholesterol- free egg product 1 teaspoon chopped fresh or 1/2 teaspoon dried tarragon 1/4 teaspoon salt 2 pita breads (6 inches in diameter) cut in half and opened to form pockets 1/2 cup alfalfa sprouts Read More …

Low Fat Scalloped Potatoes and Ham Recipe

2 tablespoons margarine 3 tablespoons all-purpose flour 1/2 teaspoon dry mustard 1/4 teaspoon salt 1/8 teaspoon pepper 2 cups skim milk 3 cups thinly sliced pared potatoes, (about 3 medium) 1 cup diced fully cooked smoked extra-lean ham (about 6 ounces) 1/4 cup finely chopped onion about 1 small Read More …

Low Fat Savory Pea Salad Recipe

16 ounces frozen peas 8 ounces reduced-fat cheddar cheese, cubed 8 ounces sliced water chestnuts, drained 1/2 cup chopped green sweet pepper 1/2 cup chopped celery 4 green onions, sliced 1/4 teaspoon dried summer savory, crushed, or dried dillweed 8 ounces reduced-calorie ranch salad dressing, or cucumber salad dressing , 1/2 cup Read More …

Low Fat Savory Fish En Papillote Recipe

1 pound orange roughy or other lean fish fillets 4 twelve-inch circles cooking parchment paper 4 teaspoons chopped fresh or 1 teaspoon dried oregano 1/4 teaspoon salt 1/8 teaspoon pepper 1 small onion, thinly sliced 1 small tomato, thinly sliced 1 small zucchini, thinly sliced 1/4 cup sliced ripe olives Read More …

Low Fat Savory Carrot Pudding Recipe

3 1/2 pounds carrots, peeled and sliced, 10 cups 4 large eggs, lightly beaten 2/3 cup all-purpose flour 1/2 cup granulated sugar 2 tablespoons butter, melted 2 teaspoons salt 2 teaspoons ground cinnamon 1 teaspoon ground ginger 1 teaspoon ground nutmeg 1 cup 1% milk Read More …

Low Fat Seafood Lasagna Recipe

1/2 pound no-boil lasagna noodles 2 cups bottled clam juice 1 cup white wine 1 cup water 1 pound fresh medium shrimp, peeled, deveined and chopped 1 pound fresh sole fillet, cut into 1/2-inch pieces 1/2 pound fresh salmon fillet, skinned, cut into 1/2-inch pieces 2 1/2 tablespoons olive oil 2 tablespoons finely chopped shallot 3 anchovy fillets, rinsed and chopped 2 cloves garlic, minced 12 ounces fresh mushrooms, sliced, 4 cups 1/3 cup chopped fresh basil salt & freshly ground black pepper, to taste 1/3 cup all-purpose flour 2 tablespoons freshly squeezed lemon juice 1 pinches cayenne 1/3 cup fine dry breadcrumbs 2 tablespoons freshly grated parmesan cheese 2 tablespoons chopped fresh parsley Read More …

Low Fat Sarasota Grouper Recipe

1 1/2 pounds fresh or frozen grouper steaks, 3/4 inch thick, to 2 pounds , or red snapper fillets, skinned 3/4 cup frozen grapefruit juice concentrate, or orange juice concentrate, thawed 1 tablespoon white wine worcestershire sauce 3/4 teaspoon garlic salt 2 medium green or red sweet peppers, quartered 3/4 cup cold water 1 tablespoon cornstarch 1 tablespoon dijon mustard 1/8 teaspoon salt 1/4 cup light sour cream 1 tablespoon snipped chives, or thinly sliced green onions 4 cups hot cooked rice Read More …

Low Fat Salsa-Turkey Cheeseburgers Recipe

1 1/4 pound ground turkey breast meat 1 cup tomato salsa, well drained 1 tablespoon chopped cilantro 1/4 teaspoon salt 3/4 cups shredded low-fat cheddar cheese 10 slices french or italian bread, or 5 hamburger rolls 1 teaspoon low-fat mayonnaise shredded lettuce thinly sliced avocado, or red onion , and additional salsa, for garnish, optional lime or lemon wedges, optional Read More …

Low Fat Salmon Hash Recipe

1 tablespoon vegetable oil 1/2 cup chopped onion (about 1 medium) 1/2 cup chopped green bell pepper, (about 1 small) 1/2 cup chopped red bell pepper, (about 1 small) 1/4 teaspoon salt 1/8 teaspoon pepper 1 clove garlic, crushed 2 cups diced cooked potatoes about 2 1 medium 1 can salmon (16 ounces) drained and flaked lemon wedges. Read More …

Low Fat Salad Nicoise Recipe

3 ounces fresh or frozen salmon fillet, cut 1/2 to 3/4 inch thick 2 ounces fresh green beans 2 whole tiny new potatoes, quartered 2 teaspoons water 1 teaspoon white wine vinegar, or cider vinegar 1 teaspoon lemon juice 1 teaspoon olive oil, or salad oil 1/2 teaspoon snipped fresh thyme, or basil , or 1/8 teaspoon dried thyme, or basil, crushed 1/8 teaspoon sugar 1 dash garlic salt or salt 3/4 cups torn mixed greens, or fresh spinach leaves 1 ripe roma tomato, cut into wedges 1 teaspoon capers, drained, and rinsed, optional Read More …

Low Fat Saucy Turkey and Pepper Fettuccine Recipe

nonstick spray coating 2 tablespoons onion, chopped 1 clove garlic, minced 8 ounces tomatoes, cut up 1 dash crushed red pepper 1/2 the stir-fried turkey & vegetables, from easy turkey fajitas, thawed , recipe 1 tablespoon snipped fresh basil, or oregano , or 1/2 teaspoon dried basil, or oregano, crushed 1 1/2 ounce fettuccine or linguine fresh basil or oregano leaves, optional Read More …

Low Fat Saucy Jerusalem Artichokes Recipe

1 pound jerusalem artichokes, cut into 1/4-inch slices about 3-1/2 cups 1 cup skim milk 1 tablespoon cornstarch 1 tablespoon chopped fresh or 1 teaspoon freeze-dried chives 1 teaspoon chopped fresh or 1/2 teaspoon dried dill weed 1/4 teaspoon salt 1/8 teaspoon pepper 3 ounces part-skim swiss cheese shredded (3/4 cup) Read More …

Low Fat Saute of Chicken with Apples Leeks Recipe

4 boneless, skinless chicken, breasts , about 1 pound, trimmed of fat 3 teaspoons olive oil salt & freshly ground black pepper, to taste 2 large leeks, washed, white parts only , cut into julienne strips, 2 cups 2 large clov garlic, minced 1 tablespoon sugar 2 teaspoons minced fresh rosemary, or 1/2 teaspoon dried 1/4 cup cider vinegar 2 firm tart apples, peeled and cored, and thinly sliced , such as york or granny smith 1 cup reduced-sodium chicken broth, defatted Read More …

Low Fat Royal Beans Recipe

2 cups dried red kidney beans-, picked over and rinsed 1 cup chopped onions 5 garlic cloves, finely chopped 1 piece ginger, peeled, and coarsely chopped , 2-inch piece 1 teaspoon ground turmeric 1 teaspoon ground coriander 1 teaspoon chili powder 1 teaspoon ground cumin 1 teaspoon cumin seeds 1 teaspoon mustard seeds 1/3 cup vegetable oil 16 ounces whole tomatoes, chopped 1 teaspoon salt 1/4 cup finely chopped fresh cilantro, for garnish Read More …

Low Fat Roses Tomato Onion Dressing Recipe

1 can tomato wedges (14 1/2 oz.) 1 large sweet onion 2 tablespoons herb vinegar, whatever you like 1/2 teaspoon poppy seeds 1/2 teaspoon celery seeds 1/2 teaspoon garlic salt 1 1/2 teaspoons basil 1 teaspoon cilantro 1/2 teaspoon dill weed 1/2 tablespoon sugar, more or less to, taste 1/2 teaspoon citric acid, optional, increases, shelf Read More …

Low Fat Roasted Vegetables and Swiss Cheese Sandwiches Recipe

1 small zucchini, thinly sliced, 3/4 cup 1 small yellow summer squash, thinly sliced 1 medium onion, thinly sliced 1/3 cup sliced fresh mushrooms 1/2 red sweet pepper, cut into thin strips olive oil nonstick spray coating salt and pepper, to taste 4 pita bread rounds 4 teaspoons reduced-calorie italian salad dressing 3/4 cups shredded swiss cheese, 3 ounces Read More …

Low Fat Roasted Striped Bass with Potatoes Recipe

2 pounds red potatoes, 4-8 potatoes , scrubbed and thinly sliced 3 cloves garlic, minced 2 tablespoons extra-virgin olive oil 1/2 teaspoon salt, plus more to taste freshly ground black pepper, to taste 1 1/4 pounds striped bass, or grouper fillet , cut into 4 portions 4 teaspoons fresh lemon juice, plus wedges for garnish 1 tablespoon chopped fresh parsley Read More …

Low Fat Roasted Vegetable and Feta Sandwich Recipe

1 medium eggplant, about 1 pound 1 tablespoon extra-virgin olive oil, divided 7 ounces roasted red peppers, drained, rinsed and chopped salt, to taste freshly ground black pepper, to taste 4 ounces fete cheese, preferably imported 2 teaspoons fresh lemon juice 1 teaspoon dried oregano 1 pinch red pepper flakes 1 round loaf country bread, about 9 inches across Read More …

Low Fat Roasted Striped Bass with Fennel Recipe

1 scaled (6-pound) and cleaned striped bass, rinsed, head , gills removed and tail on, 3 inches at thickest point , two 3-pound farm-raised striped bass 1/2 cup olive oil, divided 1/2 cup fresh lemon juice, divided 2 tablespoons kosher salt, divided 10 grinds black pepper (up to 15) 4 large fennel bulbs, 2 1/2 pounds , with some stalk and fronds remaining Read More …

Low Fat Roasted Yellow Pepper Soup with Basil Cream Recipe

3 large whol heads garlic 2 tablespoons water, plus 2 3/4 cups water 6 large yellow bell peppers 3 medium onions, sliced 1 tablespoon olive oil salt & freshly ground black pepper, to taste basil cream, see recipe Read More …

Low Fat Roasted Pork with Apricots Recipe

1 cup low-sodium chicken stock, plus 2 tablespoons, divided 1 tablespoon ground cinnamon 1/2 teaspoon ground cloves 1/8 teaspoon ground cumin 1 1/2 pound pork loin, separable lean only , rolled and tied nonstick cooking spray 1/4 cup chopped onion 1 teaspoon minced garlic 1 cup orange juice 1 tablespoon worcestershire sauce 1/2 cup julienned dried apricot halves 1/4 cup sliced almonds, toasted, optional 1 teaspoon grated orange peel 2 tablespoons chopped fresh cilantro salt, to taste black pepper, to taste Read More …

Low Fat Roasted Red Pepper Vinaigrette Recipe

1/4 cup apple juice 1/4 cup cider vinegar 2 tablespoons white onion 1 clove garlic, pressed, up to 2 1 pinches rosemary and thyme 1/2 teaspoon dried wholeoregano 1/2 teaspoon dry mustard powder 1/2 teaspoon paprika 1/2 a roasted red bell pepper 5 tablespoons orange juice 1 teaspoon ginger, minced 1 teaspoon garlic, minced 1 tablespoon lite soy sauce 1/4 cup rice vinegar 1 pinch cayenne, optional Read More …

Low Fat Roasted Pork Bean Apple Cassoulet Recipe

3 star anise, or 1 teaspoon fennel seeds 1 teaspoon kosher salt 1 teaspoon freshly ground black pepper 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cloves 1 3/4 pounds pork tenderloin, trimmed of fat 3 teaspoons canola oil 4 granny smith apples, peeled, cored and cut lengthwise in eighths stewed beans-, see recipe Read More …

Low Fat Refrigerator Pear-Almond Muffins Recipe

1 1/4 cup all-purpose flour 3/4 cups packed brown sugar 1 tablespoon baking powder 1/2 teaspoon ground ginger 1 cup chopped pear 1 cup whole bran cereal 1 cup skim milk 1/4 cup frozen egg product, thawed 1/4 cup cooking oil 2 tablespoons finely chopped almonds, ginger-cream spread, 1 5 1/3 ounce fat free cream cheese 1 tablespoon honey 1 tablespoon crystallized ginger, finely chopped, or 1/4 teaspoon ground ginger Read More …

Low Fat Roasted New Potatoes with Red Onions Recipe

2 pounds small new red potatoes, unpeeled 2 tablespoons olive oil 1 teaspoon salt 1/4 teaspoon freshly ground pepper 1 large red onion, coarsely chopped 3/4 cups chicken stock 2 tablespoons chopped fresh parsley Read More …

Low Fat Risotto with Black Beans and Olives Recipe

1 tablespoon olive oil 1 cup coarsely chopped onions 2 large garlic cloves, peeled, and finely chopped 1/2 cup arborio rice 3 1/2 cups chicken – or vegetable stock, divided – or more 1 teaspoon dried oregano 1 teaspoon salt – less if using salted stock 1/2 cup pimiento-stuffed green olives, coarsely chopped 1 cup cooked black beans 1/3 cup chopped fresh coriander freshly ground black pepper, to taste 1. Read More …

Low Fat Roast Turkey with Sherry Gravy Recipe

1 turkey with giblets, 12-to 14-pound salt & freshly ground black pepper, to taste 1/4 cup dry white wine, or defatted chicken broth 2 teaspoons olive oil 2 carrots, peeled and chopped 2 onions, chopped 2 stalks celery, chopped 3 cloves garlic, unpeeled 4 cups reduced-sodium chicken broth, defatted 10 whole black peppercorns, crushed 4 large spri fresh thyme 1 bay leaf 3/4 cup dry sherry 1 1/2 teaspoons balsamic vinegar 1 1/2 teaspoons worcestershire sauce 3 tablespoons water 2 tablespoons cornstarch Read More …

Low Fat Rigatoni Cheese Pea Casserole Recipe

1/2 cup fine dry breadcrumbs 2 tablespoons olive oil 1 1/2 tablespoons all-purpose flour 2 cups 1% milk, heated 1/4 teaspoon ground nutmeg salt & freshly ground black pepper, to taste 1 medium onion, thinly sliced 10 ounces frozen peas, thawed 1 pound rigatoni, or ziti cup 1 grated fontina cheese 1 tablespoons freshly grated parmesan cheese Read More …

Low Fat Red Bell Pepper and Basil Salad Dressing No-Oil Recipe

1 carton – (16 oz) nonfat, cottage cheese 3 cloves garlic, minced 1 tablespoon lemon juice 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup basil, minced 1 tablespoon chives, snipped Read More …

Low Fat Red Snapper Veracruz Recipe

1 pound rockfish fillets, red snapper 2 tablespoons olive oil 1 small onion, thinly sliced 1 bell pepper, thinly sliced, red, green or yellow 3 garlic cloves, minced or pressed 1/2 teaspoon oregano 1 bay leaf 1 teaspoon jalapeno or serrano pepper, chopped, or to taste 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1 cup diced tomatoes 2 lemons, juice of 1 lemon, sliced sliced avocado, optional cilantro sprigs, optional Read More …

Low Fat Ratatouille-Stuffed New Potatoes Recipe

1 1/2 pound small new red potatoes, unpeeled, scrubbed , 12 to 16 potatoes 3 tablespoons olive oil, divided 1 small yellow onion, finely chopped 1 eggplant, peeled, and cut in 1/8-inch dice , 1 1/2 to 2 pounds 2 red bell peppers, seeded, trimmed , cut in 1/8-inch dice 2 pounds plum tomatoes, peeled and seeded, finely chopped 2 garlic cloves, minced 2 tablespoons finely chopped fresh basil 1 tablespoon balsamic vinegar 1 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 cup freshly grated parmesan cheese Read More …

Low Fat Red Beans and Rice Salad Recipe

1 cup vegetable broth 1/2 cup chopped onion 1 clove garlic, minced several dashes bottled hot pepper sauce 1 cup long grain rice 16 ounces red kidney beans-, rinsed and drained 1/2 cup finely chopped red sweet pepper 1 tablespoon seeded jalapeno pepper, finely chopped snipped cilantro, optional 1/2 cup reduced-calorie italian salad dressing Read More …

Low Fat Red Snapper Fillets in Packages with Tomatoes Olives Cap Recipe

3 large vine-ripened tomatoes, cut into twelve 1/4-inch slices 1/4 cup finely chopped shallots 6 red snapper fillets, about 6 ounces each , skinned and cut in half crosswise 1/2 cup imported black olives, pitted and chopped 2 tablespoons drained capers salt & freshly ground black pepper, to taste 1 teaspoon chopped fresh thyme, or 6 pinches of dried thyme leaves 1/4 cup fresh lemon juice 1 tablespoon olive oil, preferably extra-virgin Read More …

Low Fat Red-Hot Potato Salad Recipe

1/3 cup prepared nonfat italian dressing 2 teaspoons prepared yellow mustard (up to 3) 1 1/2 teaspoon granulated sugar 1/4 teaspoon garlic salt, optional 1/8 teaspoon cayenne pepper (up to 1/4) 1 1/3 pound potatoes, cooked, cut into 3/4 inch dice , cooled to room temperature, about 4 medium potatoes 2 hard-boiled eggs, peeled and diced 2 tablespoons chopped onion 2 tablespoons chopped parsley salt, to taste Read More …

Low Fat Quick Mexican Chicken Tortilla Soup Recipe

1 can low-fat chicken broth cooked chicken, shredded 1 can kidney beans-, drained frozen bell pepper strips salsa ground cumin Read More …

Low Fat Ratatouille with Ravioli Recipe

1 tablespoon olive oil 1/2 cup chopped onion 1 garlic clove, minced 1 small eggplant, cut into 1/2-inch cubes 1 zucchini, halved lengthwise, cut into 1/4-inch slices 14 1/2 ounces diced peeled seasoned tomatoes, undrained 1/2 cup chopped green bell pepper 1/2 teaspoon dried basil leaves 1/4 teaspoon salt 1/4 teaspoon black pepper 1/8 teaspoon fennel seed 9 ounces refrigerated cheese ravioli, reduced-calorie , or 2 cup frozen ravioli Read More …

Low Fat Quick Oriental Beef Noodle Soup Recipe

beef broth, defatted soy sauce grated gingerroot minced garlic frozen sugar snap peas stir-fry mix canned water chestnuts, sliced soba noodles, or whole wheat linguine boneless skinless chicken breast-, cut in chunks Read More …

Low Fat Quick Pasta Bolognese Recipe

1/4 pound ground beef-, extra lean 1/2 pound ground turkey 28 ounces fat-free spaghetti sauce 3 tablespoons light cream 3 tablespoons white wine, optional 8 ounces mostoccioli or penne rigate, uncooked grated parmesan cheese Read More …

Low Fat Quick Pierogi Minestrone Recipe

1 large onion, finely chopped 1/4 pound mushrooms, sliced 1 garlic clove, minced 2 medium carrots, thinly sliced 47 1/2 ounces low-salt chicken broth, divided l6 ounces canned tomatoes 1 teaspoon dried basil leaves 1/4 teaspoon dried thyme leaves 1/4 teaspoon white pepper 2/3 package potato and cheddar cheese pierogies, l6.9 ounces 1/4 pound snap peas, or edible pod peas , ends and strings removed 1/4 cup chopped parsley fat-free grated parmesan cheese, optional Read More …

Low Fat Raspberry-Blackberry Trifle Recipe

3 cup – whole frozen, raspberries , or 1 1/2 cups frozen, and 1 1/2 cups fresh, divided 1 1/3 cup granulated sugar, divided, or to taste 4 tablespoons raspberry (up to 6), or other berry liqueur, divided 3 cups whole frozen blackberries, or 1 1/2 cups frozen , and 1 1/2 cups fresh, divided 4 1/2 cups skim milk, divided 5 eggs 1/3 cup cornstarch 1 tablespoon vanilla extract, plus 1 teaspoon vanilla extract, or 2 teaspoons almond extract 1 prepared angel food cake, about 17 ounces Read More …

Low Fat Quick Chicken Oriental Recipe

4 skinless, boneless chicken, breast halves , 12 ounces total 1/3 cup chicken broth or orange juice 2 tablespoons soy sauce 2 teaspoons cornstarch 1 teaspoon brown sugar 1/2 teaspoon ground ginger nonstick spray coating 16 ounces fresh cut-up oriental stir-fry vegetables, or 16 ounces frozen vegetable , combination, thawed and drained 1 tablespoon cooking oil 2 cups hot cooked rice Read More …

Low Fat Quick Chicken Cacciatore Recipe

1 tablespoon olive oil 1 1/4 cup thinly sliced fresh mushrooms, shiitake, portobello, crimini , or a combination 1 package italian-seasoned boneless chicken breasts- – about 1 pound 16 ounces low-sodium tomatoes 1/2 teaspoon italian seasoning salt, to taste ground black pepper, to taste 9 ounces fresh fettuccine, cooked and drained Read More …

Low Fat Quick Hominy Black Bean Chili Recipe

4 tablespoons hulled pumpkin seeds 4 corn tortillas 20 ounces diced tomatoes with green chilies, undrained 3/4 cup chopped scallions, 1 bunch 15 ounces black beans-, drained and rinsed 15 ounces white hominy, drained and rinsed salt & freshly ground black pepper, to taste Read More …

Low Fat Quick Double Tomato and Tortellini Soup Recipe

condensed minestrone soup sun-dried tomatoes, sliced, not oil marinated frozen tortellini diced fresh tomatoes fresh basil grated parmesan cheese Read More …

Low Fat Quick Chicken Mole Recipe

2 teaspoons unsweetened cocoa powder 1 1/2 teaspoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano, crushed 8 ounces tomato sauce 1/4 cup finely chopped onion 3 cloves garlic, minced 4 skinless boneless chicken breast- halves 1 pound total 4 1/2 ounces diced green chili peppers, drained 2 cups hot cooked rice flour tortillas, optional chopped tomato, optional shredded lettuce, optional toasted, sliced almonds,, optional Read More …

Low Fat Quick Cajun Gumbo Recipe

low-fat smoked turkey sausage, sliced cajun-style diced tomatoes 1 can low-fat chicken broth frozen sliced okra quick-c