Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat Lifestyle.com
Low Fat Recipes
Low-fat sour cream can be a substitute for heavy cream or whipping cream used to flavor and thicken creamy soups.
Removing the skin from chicken reduces fat content by approximately 50%. Wow, that's a lot of fat!
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Week of May 31, 2010

When you light of the grill for Memorial Day, try this delicious Chipotle Mayo on your Turkey Burgers. Adapted from Bobby Flay's recipe for Chipotle Sliders.

Chipotle Mayonnaise:

  • 1 cup low fat mayonnaise (We used Hellmann's®)
  • 2 chipotles in adobo sauce
  • 1 tablespoon adobo sauce
  • Juice of 1/2 lime
  • Kosher salt and freshly ground black pepper

In a food processor, combine the mayonnaise, lime juice and 2 chipotle peppers and 1 tablespoon of the adobo sauce from the can. Save the rest of the chipotle peppers for future use. Blend together until combines. Use immediately or refrigerate.

Per Serving (2 tablespoons): 45 Calories; 3g Fat (55.0% calories from fat);trace Saturated Fat; trace Protein; 5g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 302mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.

Week of May 23, 2010

Most fruits at the peak of ripeness will make a great fruit salad, but there are a few guidelines that you probably want to keep in mind.

  • Choose the fruit carefully. Select only fruit that is fresh and ripe, but not overripe and soft.

  • Avoid fruits that would overwhelm other ingredients. Grapefruit, for example, will work well in a citrus medley but not with berries or delicate fruits.

  • Steer clear of fruits that might burst and stain the rest, like raspberries and blackberries.

  • Be wary of fruits that will oxidize, like apples. If using, these can be used if they are cut and immediately mixed with an acidic fruit to prevent browning.

  • Strive for similar textures but different colors.

  • Peel and seed all fruit as necessary.

  • Cut the fruit in uniform sizes, as close to serving time as you can. If preparing the fruit ahead of time, store it in a colander over a bowl to allow it to drain so it doesn't get soggy.

  • Dress the salad, if desired, just before serving. Use only enough dressing to lightly coat the fruit, otherwise it will overwhelm the delicate fruit flavors.

Week of May 16, 2010

Want to dress up a turkey burger, grilled chicken sandwich or deli roast beef sandwich. Try our new Chipotle Sauce. It has just enough spice to make a regular sandwich something special.

Chipotle Sauce
Makes about 1 cup

1/2 cup low fat mayonnaise (we used Hellmann's® Low Fat Mayonnaise)
1/2 cup low fat sour cream
1/4 teaspoon dried oregano leaves, to taste
2 chilies from a can of Chipotle Chiles in Adobo Sauce
1/4 teaspoon garlic powder (optional)

Remove 2 chiles from a can of chipotles in adobo sauce and finely chop (let some adobo sauce cling to chiles for extra flavor)

In a bowl, whisk together chiles with oregano, mayo and sour cream. Cover and refrigerate until chilled, and flavors blend.

Per Serving (2 tablespoons): 34 Calories; 2g Fat (43.3% calories from fat); trace Saturated Fat; 1g Protein; 4g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol; 168mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.

Week of May 9, 2010

Spring and summer grilling season is upon us again and it is time to try some new grill recipes. Basting with mops will keep meat juicy and tender during grilling.

Favorite Chicken Mop

1 tablespoon dry rub (see below)
1 1/2 cups apple juice
1 1/2 cups water *
1 1/2 teaspoons fine-ground sea salt

In a medium nonreactive bowl, mix the dry rub with the apple juice, water, and salt until the salt is dissolved.

Funnel into a plastic squeeze bottle or put in a clean glass jar until ready to use. The mop will keep, tightly covered, in the refrigerator for up to 2 days. (If you add beer, use the mop the same day.) Shake before using.


* COOK'S NOTE: Can sub beer for the water.

Dry Rub:
2 teaspoons granulated garlic
1 teaspoon smoked Spanish paprika
1 teaspoon whole cumin seeds, toasted in a dry skillet

In a small bowl, combine all the ingredients and mix well. The rub will keep in an airtight container for up to 6 months but you shouldn’t have any left over.

Week of May 2, 2010

Adobo Seasoning

This blend of garlic, oregano and other Latino spices is the perfect seasoning for all your meat, poultry and fish dishes.

1 tablespoon lemon pepper
1 tablespoon garlic powder
1 tablespoon onion powder or flakes
1 tablespoon dried oregano
1 tablespoon dried parsley flakes
1 tablespoon achiote powder*
1/2 tablespoon ground cumin
1 tablespoon salt

Combine all of the ingredients in a small glass jar with an airtight lid and shake to blend. Store in a cool, dry place for up to 2 weeks.

* Ah-chee-OH-tay powder is made from achiote seeds, which are also referred to as annatto seeds (from the annatto tree). A deep brick red in color, it has a profoundly rich flavor: like dried chili pepper, but without the heat.

Achiote powder is available at Latin American markets and on the international aisle of some larger grocery stores.


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