Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat Lifestyle.com
Low Fat Recipes
Use fat free chicken broth instead of butter or milk when whipping mashed potatoes.
Roasting meat and vegetables, brings out wonderful flavor without adding fat or calories.
Heart Healthy
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Week of September 29, 2002
It’s easy to get almost all the fat out of stocks or soups by simply chilling them until the fat solidifys. Then skim the congealed fat off the top. You can also use a fat strainer like the photo above (you can find more in our cooking tool section by clicking on the image above). Or you can remove some of the fat from soups and stews by wrapping ice cubes in cheesecloth or paper towel and skim over the top of the pot. Fat will also cling to lettuce leaves.

Week of September 22, 2002
Entertaining does not have to be challenge as you travel the healthy road. As you learn more and more ways to increase flavor in foods without the use of fat, you'll find that no one is concerned as long as it tastes good. The following recipe uses wine with fresh snipped rosemary to enhance the flavor of red potatoes. This is a recipe that you will serve over and over to all that grace your table.

Red Potatoes Basted in Wine
1 Tablespoon Extra Virgin Olive Oil 1 Tablespoon minced fresh rosemary
3 pounds small red potatoes, quartered 1 teaspoon salt
5 cloves garlic, slivered 1 cup white wine
In a nonstick skillet, cook first five ingredients in hot olive oil over medium heat, sitrring five minutes. Add wine, cover and reduce heat to low. Cook 10 to 15 minutes or until tender. (In a pinch, you can substitute dried rosemary)
Serves 8 - Each serving contains: 173 Calories, 2g Fat, 0mg Cholesterol, 31g Carbohydrates, 3g Fiber, 4g Protein, 279mg Sodium,

Week of September 15, 2002
A reader by the name of Pat Kirby e-mailed this recipe in and it is wonderful! She could not remember where she found it but we are very grateful - it is wonderful. Just a few spices and the fact that there is very little fat DOES NOT MAKE A DIFFERENCE. True flavor is the "key" to a tasty meal - not "fatty flavor".

Spiced Baked Chicken
• 4 boneless, skinless, chicken breasts • 2 teaspoons crushed dried basil
• 2 teaspoons extra virgin olive oil • 2 teaspoons crushed dried tarragon
• 6 tablespoons white wine • 1 teaspoon crushed red pepper flakes
• 1/4 cup lemon juice  

Pat chicken dry. Place between a double thickness of waxed paper or plastic wrap and pound, using a kitchen mallet to 1/4 inch thick. Spray or brush lightly with olive oil. Place the chicken into baking dish in a single layer.

In a small bowl, combine the wine, lemon juice, and spices and pour mixture over chicken. Turn to coat and cover and bake untilt he chicken is tender and cooked through. Usually about 25 to 30 minutes. Remove from the oven and serve with favorite side dishes.

Week of September 8, 2002
You can reduce the amount of fat in your baking by substituting 1/2 and sometimes all of the oil or shortening with applesauce or puréed dried plums (otherwise known as prunes). Below is the recipe for Puréed Dried Plums from the California Dried Plum Board. Be sure to keep this one. Try it in Apple Cobbler. You will be surprised! This is great stuff and it stores well.

Combine 1 1/3 cups (8 ounces) pitted dried plums and 6 tablespoons hot water in the container of your food processor or blender. Pulse on and off until dried plums are finely chopped and smooth. Store leftover in covered container in refrigerator for up to two months. Makes 1 cup.

Makes 16 servings. Nutritional Information per Serving: 43 Calories, 0mg Cholesterol, 0g Fat (0% from Fat),
2mg Sodium, 10g Carbohydrate, 0g Protein, 1g Fiber.

Week of September 1, 2002
Did you know that tomatoes are full of antioxidants that protect you from cancer cell damage? And did you know that research shows that males who consume tomatoes or tomato based foods, at least four times a week, have a 20% less risk of prostate cancer than those who don't eat tomatoes? It appears the cooked kind is best, especially if it is combined with a small amount of oil. Gentlemen, an apple a day is great, but please don't skimp on the tomatoes! Here is a great pasta dish to add to your collection of tomato / antioxidant cuisine.

• 8 ounces linguine or spaghetti • 2 tablespoons olive oil
• 1 pound mixed (any combination) cooked   shrimp, crabmeat, lobster, scallops, or   calamari • 1 cup fresh basil leaves, finely   chopped
• 1 pound tomatoes, chopped • 1/4 teaspoon salt
• 3 cloves garlic, minced • 1/4 teaspoon freshly ground black   pepper
Cook pasta according to package directions. Meanwhile, sauté garlic and tomatoes in olive oil. Add salt and pepper and chopped basil. Add seafood and toss with pasta and serve.

Total Servings: 6 Each serving contains: 263 Calories, 6g Fat, 59mg Cholesterol, 290mg Sodium, 32g Carbohydrate, 2g Fiber, 19g Protein



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