low fat recipes

Low-Fat Pumpkin Mousse Pie

1 reduced-fat graham pie crust (readymade kind)
2 cups skim milk
1 cup canned pumpkin
1 pkg (4 serv size) lowfat or sugar-free instant vanilla pudding
1 tbsp pumpkin pie spice
1 8oz tub Cool Whip, thawed and divided in half (use light version)

Mix tog. milk, pumpkin pudding mix (dry), spice in bowl with electric
mixer till smooth. Fold in half the Cool Whip and spoon into crust.
Layer top with rest of the Cool Whip (should be about 1/4-1/2" thick 
on
top). Chill in refrigerator 2 hours minimum before servings.



Reducing Fat and Cholesterol

Reducing the fat and cholesterol in your diet has become one of 
toadies most challenging tasks. So here is a list of substitutions 
you may consider to help cut down on them.

Also check out the Low-Fat Cooking section.


Instead of: Choose: 

Bacon Canadian Bacon


Butter = Polyunsaturated margarine, with liquid oil listed as first 
ingredient


Cheese = Lowfat (1% or 2%) cottage cheese, part skim mozzarella, part-
skim ricotta or non-fat mozzarella or ricotta.


Chicken with skin = Chicken without the skin, leg or breast


Chocolate, unsweetened= 3 tbs. unsweetened cocoa plus 1 tbs. salad 
oil per ounce chocolate.


Cream Sauce = Tomato sauce or pureed vegetable sauce.


Doughnut or other cake = Angel food cake


Eggs = 1 egg plus 2 egg whites for every 2 eggs OR use egg 
substitute.


Ground beef = Use extra lean beef or ground turkey.


Ice Cream = Frozen lowfat or nonfat yogurt, sorbet or ice milk.


Mayonnaise = Use light or non-fat mayonnaise. You can also mix equal 
parts mayonnaise and plain yogurt together.


Milk, whole or nondairy creamer = Use lowfat (1% or 2%) or nonfat 
milk


Sour Cream = Plain lowfat or nonfat yogurt, or lowfat or nonfat 
cottage cheese - blended until smooth. 

LOW-FAT EGGNOG

1 cup sugar
4 egg whites
1/3 cup water
1/4 teaspoon cream of tarter
4 cups skim milk
2 teaspoon vanilla extract
1/2 to 1 cup brandy or rum
nutmeg

DIRECTIONS:
combine sugar, egg whites, water and cream of tarter in a large not-aluminum 
metal bowl: whisk to blend. set bowl over a pan of simmering water, taking 
care the the bowl does not touch the water. Beat with an electric mixer on 
medium about 10 minutes, until mixture registers 140 degrees on a candy thermometer 
and is very thick and fluffy. Continue to beat 3 or more minutes: remove from heat 
and beat until mixture has cooled slightly. Pour milk and vanilla into another 
large bowl. Add egg white mixture and brandy or rum; combine gently with a whisk. 

Serve well chilled and dusted with Nutmeg. 
(Nog will separate when standing, but is easily recombined by whisking.)

Low Fat Hot Cross Buns

Preparation time: 50 mins 
Cooking time: 20 mins. 
Makes 16 buns

14g/0.5 oz dried yeast or 30g/1 oz compressed yeast 
½ cup castor sugar 
1 teaspoon cinnamon 
1 ½ cups skim milk, warmed 
4 cups plain flour 
1 teaspoon salt 
1 teaspoon allspice 
60g/2.1 oz praised reduced-fat margarine 
1 egg beaten 
1 cup sultanas 

PASTE FOR CROSSES: 
¼ cup plain flour 
¼ cup water 

GLAZE: 
2 tablespoon hot water 
2 tablespoon castor sugar 
1 teaspoon powdered gelatine 
½ teaspoon mixed spiced 

1.-In a bowl, combine yeast with 1 tablespoon of the sugar, and the 
warmed skin milk. Stir until the yeast and sugar are totally 
dissolved. Cover and stand in a warm place for 10 minutes, until 
bubbly. 

2.-In another bowl, combine remaining sugar with flour, salt and 
spices. Massage in margarine, then include the yeast and milk 
mixture, egg and sultanas. Mix well, cover the bowl, and let mixture 
rise for 30 minutes in a warm place. Transfer dough to a floured 
surface and knead until smooth. 

3.- Divide the dough into 16 pieces and knead pieces into round 
shapes. Place buns into a well-greased, 25 cm/10 inch - square cake 
tin. Let rise in a warm place for 10 mins. 

4.- For paste for crosses. Mix  the flour and water. Transfer into a 
piping bag with a small plain hole. Bake in the oven for 15-20 mins 
at 210C/410F. 

5.- For the glaze: Mix all the ingredients in a small pan. Cook over 
a low heat until dissolved, or place in the microwave for 30 secs on 
high-stir well, until the sugar has dissolved while buns are still 
hot, brush with glaze. 

LOW-FAT GRAVY

1/2 cup finely chopped onion
1/2 cup finely chopped fresh mushrooms
2 tablespoons chopped fresh parsley
2 cups reduced-sodium fat-free beef or chicken broth, divided
2 tablespoons cornstarch
Pinch pepper
In a saucepan, saute onion, mushrooms and parsley in 1/4 cup broth until vegetables 
are tender. Combine cornstarch, pepper and 1/2 cup of broth; stir until smooth. 

Add to pan with the remaining broth. Bring to a boil, stirring occasionally; 
boil for 2 minutes. Yield: 2 cups. Diabetic Exchanges: One 1/4-cup serving equals 
a free food; also, 19 calories, 28 mg sodium, 2 mg cholesterol, 3 gm carbohydrate, 
1 gm protein, 1 gm fat.

Mexican Burgers (low fat)

Yield: 6 Servings

Ingredients

1 1/2 lb ground turkey
2 tb ice water
2 tb hot salsa
1/4 c finely crushed tortilla-chips; low-fat
2 ts ground cumin
1/2 ts chili powder

Instructions

Serving size: 3-4 oz

Crushed tortilla chips give this burger a great texture and an
interesting
bite!

Prepare an outside grill with an oiled rack set 4 inches above
the heat source. On a gas grill, set the heat to high. Combine
the meat with the remaining ingredients. Shape into 6 patties.
Grill the burgers, turning once, for a total of 8 to 10
minutes until the turkey is white throughout.

Tuna-Mac Casserole [Low Fat]

Freezes Well 


Amount Measurement Ingredient Preparation Method 
4 c cooked elbow macaroni about 7 oz dry 
1 can reduced-fat cream of mushroom soup 
1 c skim milk 
12 1/4 oz water-packed tuna 
1 c mushroom pieces raw 
2 Tbsp green onion tops 
1/4 tsp celery seed 
1/4 tsp lemon pepper 
salt (optional) 


Mix altogether. Pour into two 1 1/2 quart casseroles coated with
cooking spray. (One may be lined with heavy duty foil before spraying.
Then freeze before baking.)
Bake at 350=B0 F for 25-30 min. (Bake FROZEN casserole for 50-60 min 
or
until hot.)
per serving: 211 Kcal 2.1g Fat 9.3% CFF 371mg sodium

LOW FAT FETTUCINE ALFREDO

=========================

Ingredients + Instructions:
---------------------------
2 tblsp butter: melt in saucepan
4 tsp flour: stir into melted butter until smooth
1-1/2 cup skim milk: stir in and cook down a bit until thickened
1/4 cup parmesan cheese: stir in until smooth
some fresh pepper & nutmeg
noodles: fold in

The above is great if you stir in some crabmeat (real or fake) and cook
for a couple minutes before adding the noodles. I also like to add a
healthy dose of garlic.