Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Replace oil with yogurt in marinades. Yogurt tenderizes as well. Marinade time is shorter.
Evaporated skim milk makes a great low-fat substitution in recipes calling for heavy cream.
Heart Healthy
New Recipes


Week of July 28, 2002
Breakfast if probably the most important meal of the day to rev up your metabolism and start the fat burning process. But it is really hard to not revert to the old drive-thru fast food mentality if you are in a hurry.

Here is a fast and easy breakfast burrito that you just cook and roll up and go . . .

• 1/4 cup chopped onion
• 1/4 cup chopped green pepper
• 1 cup egg substitute

• 1/8 teaspoon fresh ground black pepper
• 4 - 8 inch low fat flour tortillas
• 2 slices sharp cheddar Kraft® fat free singles

Lightly spray a nonstick skillet with cooking oil spray and sauté the onions and bell pepper. Add the egg substitute and cook while stirring until firm. Warm tortillas between paper towels in microwave on high for 30 to 45 seconds just until warm. Spoon the egg mixture into the flour tortillas and top with 1/2 slices each of the sharp cheddar cheese singles. Now roll up, wrap in a napkin and GO . . .

Week of July 21
Are you sweltering in the summer heat? Find a cool spot to relax and enjoy a healthy smoothie! Here is a tropical blend you will love or check out the rest of the smoothie recipes in the beverage section.

In a blender container, combine one sliced banana, 1 - 8 ounce can undrained pineapple in juice that has been chilled and 1/3 cup orange juice concentrate. Cover and blend until almost smooth. Add 1 1/2 cups low fat or fat free vanilla ice cream or frozen yogurt and 1 cup fat free skim or 1% lowfat milk. Cover and blend until smooth. Pour into glasses. Makes 4 - 8 ounce servings.Garnish with a sprinkle of toasted coconut if desired.

Per Serving: 189 Calories, 1g Fat (6% calories from fat), 7g Protein, 39g Carbohydrate, 1g Dietary Fiber,
5mg Cholesterol, 89mg Sodium

Week of July 14
Missing that taste of crunchy tacos? Don't worry, tacos are easy to revamp to low fat. Preheat the oven to 400° F. Place 8 corn tortillas on a nonstick baking sheet, sparingly sprayed with cooking oil spray. Spray tops of corn tortillas lightly with cooking oil spray and sprinkle with salt. Bake 2 minutes. Remove sheet from oven and fold tortillas in half (salted side out). Bake 8 more minutes, until golden and slightly crisp but still flexible. (Pampered Chef also makes a baking mold for tacos shells if you are into "perfectly" shaped shells.)

Meanwhile, lightly spray a nonstick skillet with cooking oil spray. Heat skillet over medium-high heat. Add 1 pound ground turkey breast and sauté 4 minutes, until browned. Break up meat as it cooks to form very small pieces. Add 2 teaspoons chili powder and 1 teaspoon ground cumin, mixing well. Add 1 - 8 ounce can tomato sauce. Simmer 2 minutes, until liquid is reduced and sauce is of a good consistency. Add salt and pepper to taste.

Fill the shells with turkey mixture and serve with lettuce, tomato, low fat or fat free cheddar cheese, low fat or fat free sour cream and salsa or pico de gallo on the side.

Week of July 7
Be on the lookout when you go to the grocery store every week for products that might make cooking and baking easier.

I am sure some of you are aware that evaporated milk comes fat free now. And believe it or not so does good old Eagle Brand® Sweetened Condensed Milk. This sure has made making low fat desserts a lot easier.

The following recipe is for LOW FAT CARAMEL FLAN. In fact, it's fat free! Be aware there is a lot of sugar . . . so it is not calorie free.

• 1/2 cup sugar*
• 1 (8-ounce) carton egg substitute
• 1 3/4 cup water

• 1 (14-ounce) can Eagle® Brand Fat Free
  Sweetened Condensed Milk
• 1/2 teaspoon vanilla
• 1/8 teaspoon salt

Preheat oven to 350°F. In a heavy skillet, cook sugar over medium-high heat until sugar begins to melt, shaking the skillet occasionally to heat the sugar evenly. Do not stir. Once the sugar starts to melt, reduce heat to low and cook about 5 minutes more or until all of the sugar is melted and golden, stirring as needed with a wooden spoon. Immediately pour into an ungreased 9-inch round baking pan or 1 1/2 quart ring mold*, tilting to coat bottom completely.

In a mixing bowl, combine egg product and water, stir in Eagle® Brand, vanilla and salt. Pour over caramelized sugar in pan. Set pan in a larger pan. Fill larger pan with one inch boiling water. Place in preheated oven and bake 50 minutes or until knife inserted near the center comes out clean. Cool. Chill at least 2 hours. To serve, loosen side of flan with knife, and invert onto a serving plate with a rim.

*If using ring mold, decrease sugar to 1/3 cup.
Per serving: Calories: 159, Fat: 0

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