Ingredients:

*2 tablespoons olive oil
*1 large onion, chopped
*1 leek, chopped
*3 garlic cloves, minced
*1 tablespoon paprika
*2 tablespoons chopped fresh marjoram or thyme
*1 1/4 lbs. potatoes, coarsely chopped
*14 oz. can black beans
*3 1/2 cups low-sodium vegetable stock
*6 oz. cabbage or scallions, shredded

How to make :

1. Heat oil in a large saucepan. Add onion and leek and sauté for 3 minutes. Add garlic and paprika and continue to sauté for 2 minutes.

2. Add marjoram or thyme, potatoes, beans, vegetable stock* and bring to a boil. Reduce heat, cover and simmer for 10 minutes or until potatoes are cooked through.

3. Add cabbage or scallions and season to taste with salt and pepper.

4. Simmer for 5 minutes.

Ingredients:

*1 1/2 lbs chopped fresh asparagus, washed and tough ends removed
*Nonfat cooking spray
*1/2 cup onion, chopped
*1 cup leeks (white part only), washed and chopped
*1/2 cup celery, chopped
*1 small potato, peeled and cubed
*3 1/2 cups low-sodium chicken broth
*1/2 cup nonfat sour cream
*Salt and pepper to taste (Nutrition facts calculated without added salt)

Directions:
1. Spray a skillet with nonfat cooking spray and heat over medium heat. Add asparagus, onions, leeks, celery and potato, then cover and cook for 20 minutes or until vegetables are softened, stirring occasionally.

2. Place vegetables in a food processor and puree until smooth.

3. In a large saucepan, bring broth to a boil then reduce heat to a simmer. Add vegetable mixture and stir well. Stir in sour cream and mix until well incorporated.

4. Add salt and pepper to taste (optional)

Directions:
1. In a large bowl, combine the apples, raisins, sugar, cinnamon and 1 tablespoon of the flour. Stir well to coat the apples with dry ingredients. Transfer mixture to a greased shallow baking dish.

2. In the same bowl, combine the remaining flour, oats, and nuts. Stir in the melted butter or margarine, and mix the ingredients well (it should be crumbly). Sprinkle the oat mixture over the fruit mixture.

3. Bake the crisp in a preheated 375º oven for 40 minutes or until the crisp is lightly browned. Let stand for 10 minutes before serving.

3/4 cup firmly packed brown sugar
1/4 cup margarine, softened
3/4 cup mashed, cooked acorn squash
1 egg
1 1/4 cups whole wheat flour
1/2 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp cinnamon
1/4 tsp salt
1/8 tsp. nutmeg
Low-fat cooking spray

Directions:
1. Preheat oven to 350º.
2. Cream sugar and margarine at medium speed until light and fluffy.
3. Add mashed squash and egg; beat well.
4. In a medium bowl, combine flour, baking powder, baking soda, cinnamon, salt and nutmeg. Then add dry ingredients to the squash mixture, mixing well.
5. Drop dough by heaping tablespoonfuls 2 inches apart onto cookie sheets sprayed with cooking spray.
6. Bake at 350º for 15-18 minutes. Makes 20-25 cake-like cookies.

Low Fat French Toast

Prep Time: 5 minutes

Cook Time: 8 minutes

Ingredients:

8 slices of day-old sliced whole grain bread
1/2 cup egg substitute (equivalent to 2 eggs)
3/4 cup nonfat milk
2 tsp vanilla extract
1/2 tsp cinnamon

Preparation:

In a wide bowl or dish combine egg substitute, milk, vanilla and cinnamon. Dip bread in egg mixture making sure both sides are soaked. Heat griddle or nonstick skillet, sprayed with nonstick cooking spray, on medium-high. Alternatively, heat oven to 450 degrees and spray a cookie sheet with nonstick cooking spray.

Place bread slices in skillet or griddle, or on cookie sheet and cook until both sides of bread are golden brown. Around 3 minutes for each side will suffice.

Top with confectioner’s sugar and fresh fruit or maple syrup.

Low Fat Strawberry-Mango Buttermilk Smoothie

Prep Time: 10 minutes

Ingredients:

1 large, ripe mango
1 pound ripe strawberries
1 small ripe banana—preferably frozen
1 cup low fat buttermilk
1 6-ounce pot fat-free vanilla yogurt
2 tbsp honey (optional)

Preparation:

Cut mango, strawberries and frozen banana, and place in blender. Add some buttermilk, vanilla yogurt and 2 tbsp honey. Blend until smooth.

Makes 4 servings

Make time for a low fat breakfast everyday and your body will thank you for it, though it may take some time for you to realize it.

Recipes For Diabetic : Dutch Apple Pie (Diabetic Recipe)

Pastry for single-crust 9-inch pie
5 cups sliced tart green apples
1/4 cup all-purpose flour
1/2 cup quick-cooking oats
1/2 cup granulated sugar replacement
1/2 teaspoon ground cinnamon
1/2 cup unsweetened frozen apple juice concentrate

Topping:

1/4 cup all-purpose flour
1/2 cup quick-cooking oats
1/2 cup brown sugar replacement
1 teaspoon ground cinnamon
1 (4-serving size) sugar free instant vanilla pudding mix
1/2 cup butter or margarine

1.Place apples in large mixing bowl.
2.Mix flour, cinnamon, oats, and sweetener together. Pour over sliced apples and mix well.
3.Pour apple juice over apples and mix well.
4.Turn apple mixture into unbaked pie crust; set aside.
5.For topping: Combine dry ingredients. Cut butter into dry ingredients with a pastry blender until texture resembles coarse crumbs. Sprinkle mixture evenly over pie filling and press down over apples.
6.Bake at 400*F (205*C) for 45 to 55 minutes. Cool completely before serving.
7.
Makes 12 servings.

Dutch Apple Pancake (Diabetic)

4 eggs
3/4 cup skim milk
3/4 cup all-purpose flour
1 1/2 teaspoons Equal for Recipes or 4 1/2 packets Equal Sweetener or 3 tablespoons Equal Spoonful
1/4 teaspoon salt
1 tablespoon margarine
5 large cooking apples, sliced
2 tablespoons margarine
5 1/2 teaspoons Equal for Recipes or 18 packets or 3/4 cup Equal Spoonful
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
3 dashes ground allspice
1 tablespoon lemon juice
1 cup apple cider
4 teaspoon cornstarch
Ground cinnamon

1.Mix eggs, milk, flour, 1-1/2 teaspoons Equal for Recipes or 4 1/2 packets Equal Sweetener or 3 tablespoons Equal Spoonful, and salt in medium bowl (batter will be slightly lumpy).
2.Heat 1 tablespoon margarine in 12-inch oven-proof skillet until bubbly; pour batter into skillet.
3.Bake pancake in preheated 425*F (220*C) oven 20 minutes; reduce temperature to 350*F (175*C) and bake until crisp and golden, 7 to 10 minutes (do not open oven door during baking). Transfer pancake to large serving plate.
4.Meanwhile, sauté apples in 2 tablespoons margarine in large skillet until apples begin to soften, 5 to 7 minutes.
5.Mix in 5 1/2 teaspoons Equal for Recipes or 18 packets Equal Sweetener or 3/4 cup Equal Spoonful, spices and lemon juice. Add 3/4 cup cider and heat to boiling. Mix remaining 1/4 cup cider and cornstarch; add to boiling mixture, stirring until thickened, about 1 minute.
6.Spoon apple mixture into pancake. Sprinkle with cinnamon.

Makes 8 servings.

Herb-breaded chicken, Low Fat Recipe

Yield:
4 servings

Ingredients:
1 ½ sl whole wheat bread
¼ ts dried basil
¼ ts thyme
¼ ts oregano
¼ ts tarragon
¼ ts paprika
¼ ts salt
freshly ground pepper
1 lb boneless, skinless chicken OR 2 lb bone-in breasts

Preparation:
NOTE: bone-in chicken requires a double amount of bread & herbs in food processor or blender, process bread to make crumbs. Add seasonings, process to mix. Rinse chicken under cold running water; shake off water. Transfer crumb mixture to plastic bag; add chicken a few pieces at a time and shake to coat.

Place chicken in single layer on baking sheet or in microwave-safe dish. Bake in 400 F oven 18-20 minutes for boneless, 40 minutes for bone-in or until no longer pink inside.

OR MICROWAVE: uncovered at high power for 5 min boneless, 9 min for bone-in; let stand 1 minute. Serves 4.

For 1 serving, use about 1/4 cup crumb mixture for one boneless chicken breast. Freeze remainder of crumb mixture for another time.

Bake for microwave 2 minutes, let stand 1 minute.

Oven barbecued chicken, Low Fat Recipe

Yield:
1 Servings

Ingredients:

1 Fryer chicken (21/2 to 3 lbs), cut into serving pieces, skin removed
¼ c water
¼ c Vinegar
3 tb vegetable oil
½ c Chilli sauce or catsup
3 tb Worcestershire sauce
1 ts dry mustard
½ ts pepper
11/2 ts salt
2 tb chopped onion (optional)

Preparation:
Preheat oven to 350* (moderate). Mix all ingredients except chicken in saucepan, place over heat, and let it simmer for 5-10 minutes. Place chicken in a large baking pan. Pour half of the barbecue sauce
over chicken and bake, uncovered, for about 45-60 minutes. Baste with remaining barbecue sauce every 15 minutes during cooking.

Low fat pasta recipes : Macaroni Cheese

Ingredients:

1.5 cups of elbow macaroni
1 cup of low fat milk half an onion, grated
2 Tbsp flour
2 tsps crushed garlic
1/2 tsp dry mustard
1/2 tsp grated nutmeg ground black pepper
1 cup of low fat cheddar cheese
1 can of crushed tomatoes and basil salt to taste

Preparation:

Preheat the oven to 180 C (about 350 F).

Cook the macaroni according to pack instructions, then drain and set aside. Mix the milk, onion, garlic mustard, flour, salt, nutmeg and pepper in a large pot and then bring them to a boil as you stir the mix till it goes thick, which will be take 3 or 4 minutes. Then pour cheese into the mix and stir to combine thoroughly. Pour the cheese mixture onto the macaroni pot, and mix with the tomato and basil.
Spray a Pyrex and pour the macaroni mixture in. Bake for about 35 minutes. Then let it settle and cool down before serving it.

Tip: You could try it with low fat mozzarella cheese.

Low fat pasta recipes : Low Fat Alfredo Fettuccini

Ingredients:

170 g (6 oz) fettuccine
3 tsp reduced-calorie tub margarine
Freshly ground black pepper, to taste
1/4 cup of “normal” cream (yup, the one with lots of fat!)
3/4 ounce Parmesan cheese, grated
1 large white mushroom, cut into paper-thin slices
1 capsicum (green bell pepper, seeded and sliced)

This is what you do:

Spray a large non-stick frying pan with cannola cooking spray. Till tender cook the fettuccine in a large pot. Then drain and place in the pan. Place the pan over medium heat, and add the margarine and capsicum and toss gently.

Next, add the cream and toss gently, till heated through and most of it is absorbed. Add the cheese and mushroom slices and toss gently for about 2-3 minutes, till the pasta is evenly coated with the melted cheese.

Serve warm in 4 equal portions, and eat immediately.

Dress up your salad with the low fat salad dressing we have listed below. The ingredients are fresh, and their taste reflects the nutrition they bring you.

Delicious Avocado Cranberry Dressing

What you need :

• 1/2 cup of mashed avocado
• Tangy Cranberry juice – 1/4 cup
• 1 tbsp. finely chopped ginger
• Garlic – 1/2 tbsp. finely chopped

How to make :
Easy to make salad dressing. Put the mashed avocado in blender, add cranberry juice and blend. Pour the mixture into a salad bowl and sprinkle with finely chopped ginger and garlic. Keep the bowl in refrigerator for about 30 mins. before serving.

Cherry cheesecake, Low Fat Recipe

Yield:
1 Serving

Ingredients:
1 1/2 c Graham crumbs
1 tb sugar
1 single egg white
1 c low fat cottage cheese (1%)
2 c low fat sour cream
½ c sugar
2 tb flour
1 egg
2 egg whites
2 ts vanilla
19 oz pie filling

Preparation:
In small bowl, blend crumbs and sugar. Add egg white and stir until well-blended. Press firmly over bottom and partway up sides of sprayed 8″ spring form pan. Bake at 375F 8 mins until edges feel firm and dry. Set aside.

Process cottage cheese and sour cream in a blender for about 1 minute until smooth. Add sugar, flour, egg, egg whites and vanilla and blend again.

Pour into prepared crust and bake at 300F for 1hr and 15 mins until edges are dry to touch and center jiggles only slightly when pan is shaken.

Cool completely, then cover and refrigerate for at least 5 hrs before serving. Serve with pie filling on top.

Make sure to blend until smooth to avoid grainy texture.

Quick chocolate cheesecake, Low Fat Recipe

Yield:
8 Servings

Ingredients:
Crust and topping
¼ c margarine
32 graham cracker, crumbed

Filling
1 ¼ c skim milk
1 pk Low-cal chocolate pudding mix
1 c cottage cheese – low-cal
1 c Non-dairy whipped topping

Preparation:
Melt the margarine. Mix the melted margarine with graham cracker crumbs. Keep aside ¼ cup for the topping. Press remaining 3/4 crumbs into the base of an 8 inch flan ring set on a serving plate. Refrigerate to firm. For the filling, combine skim milk and chocolate pudding mix in saucepan.

Cook and stir over medium heat until mixture is thick. Remove from heat. Turn cottage cheese into blender or food processor and blend to thoroughly cream. Stir into pudding. Cool slightly. Fold non-dairy whipped topping into pudding. Spoon mixture over crumb crust. Chill until firm. Remove the flan ring and decorate with reserved graham cracker crumbs.