Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat Lifestyle.com
Low Fat Recipes
Leaner meats are often "tougher" than fattier cuts. Try using low fat marinades to tenderize.
Stir-fry vegetables in broth. Chicken, beef or vegetable broth give your vegetables great flavor.
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Week of APRIL 28, 2002
Try this substitution for baking with chocolate. For every 1 ounce square of unsweetened baking chocolate, substitute 3 tablespoons unsweetened cocoa powder. Here is the nutritional breakdown. Works great in cakes, brownies, cookies and frostings.


Fat, Protein, Carbohydrates, Fiber, Cholesterol and Sodium are listed in grams.
Food
Serving
Calories
Fat
Protein
Carbs
Fiber
Cholesterol
Sodium
Unsweetened Cocoa
3 Tablespoons
22.5
.75
1.5
2.5
0
0
2
Unsweetened Baking Chocolate
1 ounce square
140
15
3.0
9.0
0
0
0

Week of APRIL 21, 2002
Food that is cooked in a basket over steaming water is a perfect method for preparing low-fat and healthy foods. Steaming retains the integrity of the vitamins and minerals, color and texture but adds no unnecessary fat or cholesterol.

You can use a steam basket which is a small investment or you may use a steam cooker. Just make sure that it has a rack or basket and a tight fitting lid. The water should not touch the food or the bottom of the rack or basket. Bring a small amount of water (approximately one inch) to boil then reduce to a simmer. In just a few minutes, vegetables are tender-crisp and ready. Fish will take about 5 to 10 minutes, or until it flakes with a fork. Spices and herbs can be added to the water for added flavor. The remaining liquid can also be used for soup stock.

Week of APRIL 14, 2002
When substituting fat free cream cheese in your favorite cheesecake recipe, add 1 tablespoon of flour per 8 ounces of fat free cream cheese. This will ensure the integrity of the texture.

If you are wondering how much fat and calories you save using fat free versus regular cream cheese, here is the breakdown on calories and fat grams of Philadelphia Cream Cheese taken from Kraft's web site.

PHILADELPHIA® Original
Serving Size: 1 ounce
Product
Total Fat / Saturated Fat (g)
Calories
Philadelphia Original
9 / 6
100
Philadelphia 1/3 Less Fat
6 / 4
70
Philadelphia Free
0 / 0
30
PHILADELPHIA® Soft
Serving Size: 2 Tablespoons
Product
Total Fat / Saturated Fat (g)
Calories
Philadelphia Original
9 / 6
100
Philadelphia 1/3 Less Fat
4.5 / 3
60
Philadelphia Free
0 / 0
30

Week of APRIL 7, 2002
Try roasted vegetables to bring out their sweet taste. The high heat caramelizes the sugars and brings out their wonderful flavor. Roast vegetables in the lower third of the oven, in an uncovered baking pan on high heat 475°F. Do not crowd the vegetables and turn them occasionally or they will not brown well.

Many vegetables roast well except the more delicate ones. When preparing a combination of several vegetables, keep their cooking times in mind. Root vegetables like potatoes and carrots take longer to cook. The vegetables are done when they are browned, fork-tender, but not falling apart.

Good vegetables for roasting include onions, bell peppers, eggplant, squashes (winter, summer and zucchini), mushrooms, garlic, green beans, carrots, eggplant, and potatoes. Even tomatoes work well.

Try roasting on an old cookie sheet sprayed with olive oil cooking spray and using small amounts of salt - remember roasting intensifies the flavors of the vegetables.



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