Recipes

Replace your old eating habits with nutritious, good-tasting recipes. These low-fat recipes will help you achieve your goal of a trimmer, healthier body.

 

Banana Boat 1 small banana, peeled and sliced lengthwise 1/3 cup low fat fruit yogurt or low fat cottage cheese 2 strawberries, sliced or kiwi slices 1 Tbsp. “sprinkles”: Grape Nuts, chopped nuts, raisins or other dried fruit	Hawaiian Melts 8 servings 4 large sandwich style English muffins, split 1 cup pizza sauce 1-1/2 cups (6 oz.) shredded mozzarella cheese 1 can (8 oz.) DOLE® Pineapple Tidbits, drained 1/4 cup (2 oz.) sliced Canadian bacon, cut into quarters Preheat oven to 450ºF. Evenly spoon sauce over each muffin. Sprinkle with cheese and pineapple tidbits. Top with Canadian bacon. Place mini pizzas on baking sheet. Bake 12 to 15 minutes or until crust is golden brown. Allow to cool a few minutes before eating.
Granola Pineapple Parfait 1 cup DOLE® Crushed Pineapple (8 oz.) 2/3 cup low-fat plain granola 1 container (8 oz.) non-fat or low fat lemon or orange yogurt Dash ground cinnamon or nutmeg Spoon one-half granola in bottom of 2 parfait glasses or dessert dishes. Spoon half of crushed pineapple over granola. Stir together yogurt and cinnamon, in small bowl. Spoon half of yogurt over pineapple. Sprinkle remaining granola over yogurt. Top with remaining yogurt and pineapple.	Porcupines 1 orange or apple Halved cold meat Cheese Raw vegetables Cherry tomatoes Toothpicks Put fruit half on plate, cut side down. Put meats, cheeses, vegetables on toothpicks Stick toothpicks in fruit.
Bunny Rabbit Munchy Salad Yield: 4 – 6 servings 1 1/2 cups lowfat (1%) cottage cheese 1 cup (8-ounce carton) lowfat lemon yogurt 1 cup green grapes, halved; or 1 banana, sliced 1 Granny Smith apple, chopped 1 peach or nectarine, chopped 1/4 cup raisins 1/4 cup slivered almonds 2 teaspoons poppy seeds In medium mixing bowl combine all ingredients together. Mix gently and until well combined, cover and chill. Serve very cold.
Makeover Cheesy Bean Dip 1 1/2 cup shredded reduced-fat Mexican Cheese blend or Pepper Jack Veggie Cheese 1 1/2 cup shredded reduced-fat cheddar cheese or Cheddar Veggie Cheese 1 can (16 oz.) fat-free refried beans 1 can (10 oz.) diced tomatoes and green chilies 1 pkg. (8 oz.) reduced-fat sour cream 1 Tbsp. Taco seasoning Serve with tortilla chips In a bowl combine cheese and set aside 1 cup for top. With the remaining cheese add the other ingredients and mix well. Transfer to a 2-qt. Baking dish coated with non-stick cooking spray. Sprinkle with reserved cheese. Bake, uncovered at 350° for 20-25 minutes until bubbly around the edges. Serve warm. 1/4 cup is 46 calories, fat 1 g, carbs 3 g, protein 3 g, fiber 1 g, sodium 189. 40 Servings
Turkey Pepperoni Boboli Pizza 1 Boboli thin crust pizza shell 1/2 c. of pizza sauce 2 ounces of turkey pepperoni 4 ounces of shredded light mozzarella cheese Add any veggies that you like. Bake at 450 degrees for 10-12 minutes. Cut into wedges. Serves 2-4	Speedy Quesadillas 1 whole wheat tortilla 1 slice of Pepper Jack Veggie Slices 2 oz. Louis Rich Southwestern Chicken Place on baking sheet on broil until brown, flip once. Serve with salsa and one cup of black bean soup Serves one
Crab Cakes 1 pound crab meat 2 cups breadcrumbs 1 small onion, chopped 1/2 green bell pepper, chopped 1/3 cup light mayonnaise 1 large egg 1/4 tsp. pepper vegetable spray Sauce: 7 oz jar of sweet red peppers 3 tablespoons of fat-free mayo 1 garlic clove 1/8 tsp red pepper Cooking spray/olive oil Drain and flake crabmeat. Stir with first 7 ingredients and form into 6 patties. Cook patties in nonstick skillet coated with cooking spray or olive oil on medium high heat for 5 minutes on each side. Combine the ingredients for the sauce, jar of sweet red peppers, fat-free mayonnaise, garlic clove, and 1/8 teaspoon of dried crushed red pepper into food processor until smooth. Nutrition: Calories: 248 Fat: 3 g. Protein: 22 g. Carbohydrates: 30 g. Glycemic Load: 18 Serves 6	Low Fat Apple-Raisin Bread Pudding and Whiskey Sauce 4 cups sour dough or low sodium white bread, cubed 1-1/2 cups diced baking apples 1/2 cup seedless raisins 1 1/2 cups skim milk æ cup Egg Beaters 1/2 cup sugar 2 tablespoons margarine, melted 1-teaspoon vanilla extract º teaspoon ground cinnamon 1/8-teaspoon nutmeg In greased 2-quart casserole, combine bread cubes, apples and raisins, set aside. Combine milk, Egg Beaters, sugar, margarine, vanilla, cinnamon and nutmeg. Pour over bread mixture. Bake at 350 degrees F for 45-50 minutes or until knife inserted in center comes out clean. Serve warm. SAUCE: 1 cup Cool Whip Lite 3 tablespoons Egg Beaters 4 tablespoons sugar 1-tablespoon whiskey or rum [or artificial whiskey/rum] Beat Egg Beaters, sugar, and whiskey together. Gently fold in Cool Whip. Per serving: 229 calories, 5 gms fat, 1 mg. Cholesterol, 83 mg sodium Serves 8
Cucumber Soup 2 medium cucumbers 1 1/2 cups nonfat yogurt 1 tsp fresh lemon juice º tsp chopped fresh mint 1/2 tsp chervil Peel, seed and dice the cucumbers. Set aside. Puree half of the cucumbers and mix puree with remaining ingredients. Pour into a bowl. Add remaining cucumbers and mix well. Chill. Yield: 4 servings Per Serving: 61.6 Calories; 0.2g Fat; 5g Protein; 10g Carbohydrates	Quick and Easy Turkey Burger 1 lb. Ground turkey breast Cooking spray 2 tsp garlic powder 1 large onion, cut into (1/4 inch thick slices about 2 cups) 1 tsp Cajun seasoning 1 tsp olive oil ¼ tsp black pepper 4 (1 ½ ounce) hamburger buns 3 tbsp light teriyaki sauce 8 (1/4 inch thick) slices tomato 1 tbsp water 4 curly leaf lettuce leaves Combine the first 4 ingredients in a large bowl. Divide the turkey mixture into 4 equal portions, shaping each portion into a ½ inch thick patty. Combine teriyaki sauce and water in a small bowl. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add the onion slices; cover and cook 10 minutes or until onion is golden brown, stirring frequently. Stir in 1 tablespoon teriyaki mixture. Remove onion from pan, and keep warm. Add olive oil to pan. Add patties, and cook 5 minutes over medium heat. Add 3 tablespoons teriyaki mixture to pan. Carefully turn patties over, and cook for 3 minutes or until golden. Place 1 patty on bottom half of each bun, and top each patty with ¼ cup onion, 2 tomato slices, and 1 lettuce leaf. Top remaining bun halves. Yield: 4 servings 278 calories, 4.7 g fat, 30 g protein
Breakfast Oatmeal made with low-fat/skim milk with fruit Piece of toast with 1 tablespoon of peanut butter, a banana Frozen fruit smoothie or fresh fruit smoothie (Banana Breakfast smoothie) Banana Breakfast Smoothie ½ cup 1% low-fat milk ½ cup crushed ice 1 tablespoon honey 1/8 teaspoon ground cinnamon 1 frozen sliced ripe large banana Blend ingredients together	Lunch Leftovers from dinner Chicken Wrap with ½ cup canned fruit Sandwich with a piece of fruit Can of soup with a piece of fruit
Dinner
Baja Fish Tacos 2 tablespoons taco seasoning 1 tablespoon fresh lime juice 1 tablespoon fresh orange juice 1 pound tilapia, cut into bite-sized pieces 1 tablespoon vegetable oil 2 cups presliced green cabbage ½ cup chopped green onions ½ cup reduced- fat sour cream 8 corn tortillas 8 lime wedges Combine first 3 ingredients in a medium bowl. Add fish; toss to coat. Heat oil a large nonstick skillet over medium-high heat. Add fish; sauté 5 minutes or until fish is done. Combine cabbage, onions and sour cream in a medium bowl. Warm tortillas according to packaging directions. Spoon about ¼ cup cabbage mixture done center of each tortilla. Divide fish evenly among tortillas; fold in half. Serve with lime wedges. Servings: 4 (2 tacos and 2 lime wedges per serving) Calories: 327, Fat: 94.g, Carbohydrates: 35.8g, Protein: 26g Recipe provided by Cooking Light	Spring Vegetable Carbonara ½ cup frozen green peas 12 ounces asparagus, trimmed and cut into 1-inch pieces 8 ounces uncooked elbow pasta ½ cup (2 ounces) grated pecorino Romano cheese ½ teaspoon kosher salt ½ teaspoon freshly ground pepper 3 large eggs 4 slices center-cut bacon, chopped 1 cup chopped seeded red bell pepper Cook peas and asparagus in boiling water for 3 minutes or until asparagus is crisp-tender; drain. Plunge into ice water; drain. Cook pasta according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving ¼ cup cooking liquid. Combine pasta and vegetables. Combine cheese and the next 3 ingredients (through eggs) in a bowl, stirring well with a whisk. Gradually add hot cooking liquid to egg mixture stirring constantly with a whisk. Cook bacon in a large skillet over medium heat until crisp, stirring occasionally. Remove bacon from pan, reserving 1 tablespoon drippings in pan. Add bacon to pasta mixture. Cook bell pepper n drippings for 3 minutes, stirring occasionally. Add pasta mixture; cook 1 minute or until thoroughly heated. Remove pan from heat and stir in egg mixture. Return pan to low heat; cooking for 2 minutes or until sauce thickens slightly, stirring constantly. Servings: 4 (1 ¾ cups per serving) Calories: 425, Fat: 14.4g, Carbohydrates: 52g, Protein: 22g Recipe provided by Cooking Light
Quick Meat Loaf 1/3 cup chopped green onions 3 tablespoons dry breadcrumbs 2 teaspoons minced garlic ½ teaspoon salt ½ teaspoon dry mustard ¼ teaspoon freshly ground black pepper ¼ teaspoon crushed red pepper 1 pound ground sirloin 1 large egg, lightly beaten 6 tablespoon ketchup, divided Cooking Spray Preheat oven to 400ºF Combine first 9 ingredients in a large bowl; add ¼ cup ketchup. Mix beef mixture with hands just until combined. Shape beef mixture into a 9x4-inch loaf on a broiler pan coated with cooking spray. Bake at 400ºF for 20 minutes. Brush top of meet with remaining two tablespoons ketchup. Bake 7 additional minutes or until done. Slice loaf into 8 equal pieces. Servings: 4 (2 slices per serving) Calories: 267, Fat: 13g, Carbohydrates: 10g, Protein: 25.6g Recipe provided by Cooking Light	Pan-Fried Pork Chops and Homemade Applesauce Applesauce: 1 tablespoon butter 3 apples, peeled, cored, and coarsely chopped (about 4 cups chopped) ½ cup water 3 tablespoons sugar 2 tablespoons fresh lemon juice 1/8 teaspoon salt Pork: ½ cup all purpose flower 4 (5-ounce) bone in center-cut pork chops ¾ teaspoon salt ½ teaspoon freshly ground black pepper 2 tablespoons canola oil Directions: To prepare applesauce, melt butter in a medium saucepan over medium heat. Add apples to pan; cook 4 minutes, stirring frequently. Add ½ cup water, sugar, juice, and 1/8 teaspoon salt to pan; cook 25 minutes stirring occasionally. Cover and cook 25 minutes or until apples are tender. Mash gently with back of the spoon. To prepare pork heat a large nonstick skillet over medium-high heat. Place flour in a shallow dish. Sprinkle pork evenly with ¾ teaspoon salt and pepper; dredge pork in flour. Add oil to pan; swirl to coat. Add pork to pan; cook 5 minutes or until golden. Turn pork over; cook 3 minutes or until desired degree of doneness. Serve with applesauce. Servings: 4 (1 pork chop and ¼ cup applesauce) Calories: 402, Fat: 17.6g,, Carbohydrate 28.4g, Protein: 32.6g Recipe provided by Cooking Light
Snack Ideas Apple with 1 tbsp of peanut butter Piece of whole wheat toast with ½ tablespoon peanut butter A piece of fruit with 1 oz of cheese ½ cup raw vegetables with hummus
Holiday Recipes
Herb Roasted Turkey To ensure a moist, succulent turkey, cover the breast with aluminum foil if it begins to brown and cook quickly. One 16-lb. fresh turkey, at room temperature 1 yellow onion, quartered 2 celery stalks, cut into 2” lengths 3-4 parsley sprigs 1 bay leaf 2 Tbsp. Poultry seasoning Salt and freshly ground pepper to taste 6 Tbsp. low-fat margarine Position rack in lower third of oven; preheat oven to 425° F. Remove neck, gizzard and heart from turkey; reserve, if desired. Rinse turkey inside and out with cold water; pat dry with paper towels. Place onion, celery, parsley, bay leaf and 1 Tbsp. Poultry seasoning in cavity, and season with salt and pepper. If desired, truss turkey. Brush half with butter and season with remaining Poultry seasoning, salt and pepper. Place the turkey breast side down on a rack in a roasting For a stuffed turkey, add 30 minutes to the total cooking time for turkeys weighing 16 lb. or less; or 60 minutes for turkeys weighing more than 16 lb.	Garlic Mashed Potatoes 7 cups cubed, peeled baking potatoes 6 garlic cloves, peeled ½ c. 2% low-fat milk ¼ c. grated parmesan cheese 2 Tbsp.margarine ½ tsp. salt 1/8 tsp. pepper Directions: Place potatoes and garlic in a saucepan. Cover with water; bring to a boil. Reduce heat. Simmer 20 minutes; Drain. Return potatoes and garlic to pan. Add remaining ingredients; beat at medium speed of a mixer until smooth. Yield: 8 servings (serving size: ¾ cup potatoes) Calories: 251, Fat: 4.8 g.
Maple Cranberry Sauce 3 c. fresh cranberries 2/3 c. golden raisins ½ c. maple syrup ½ c. honey ¼ c. cider vinegar ½ tsp. ground allspice Combine all ingredients in a large saucepan. Bring to a boil; reduce heat; and simmer 10 minutes. Serve warm. Yields 2 cups. (serving size ¼ cup) Calories: 171, Fat 0.2 g.	Mashed Honey-Roasted Sweet Potatoes Prepare this dish up to a day ahead and store, covered, in refrigerator. To reheat, bake at 350º, covered, for 45 minutes. 6 pounds sweet potatoes, peeled and cut into 1-inch cubes Cooking spray 5 Tbsp. honey, divided 4 Tbsp. unsalted butter ¾ tsp. salt Directions: Preheat oven to 375º. Place potatoes in a single layer on 2 large baking sheets coated with cooking spray. Lightly spray potatoes with cooking spray. Bake at 375º for 1 hour or until tender, stirring occasionally. Place potatoes, ¼ cup honey, butter and salt into a large bowl, and beat with mixer at medium speed until smooth. Drizzle with 1 Tbsp. honey. Yields 12 servings (serving size: ½ c.) Calories: 140, Fat 3.9 g.