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Low-Fat MealsIf you'd like to contribute your low-fat recipe, you may send it to
recipes@cosmicblessings.com.
Please These recipes provided by Low-Fat-Recipes.com Roasted Citrus Turkey Breast
1. Thaw the frozen turkey. Rinse and pat dry with paper towels. 2. In a medium bowl, combine the parsley, thyme and rosemary. 3. Grate the oranges and lemon peel and set the oranges and lemon aside. 4. Add the peels to the herb mixture and toss until combined. Rub the herb mixture over the skin of the turkey. 5. Place the turkey on a rack in a large roasting pan. 6. Cut the oranges and lemon in half and squeeze their juices over the turkey. Also sprinkle the turkey with the pepper and paprika. 7. Insert a meat thermometer in the thickest part of the breast. Roast turkey uncovered, at 325 degrees F for 2 1/2 hours or until the thermometer registers 170 degrees to 175 degrees. 8. Baste turkey often with the pan juices. 9. Remove and discard the skin before serving. Serves 4; Cal 125, Fat 0.8 g, Fiber 0.2 g., cholesterol 72 mg., Sod 47 mg Note: Loosely cover the turkey with foil during roasting to avoid over browning.
Asian Stir Fry
1. Place drained shrimp in a bowl. Add salt and cayenne to shrimp. Toss well. 2. Heat oil in a wok on high. 3. Sauté shrimp stirring frequently, about 5 minutes. 4. Place sautéed shrimp back into the bowl leaving the liquids in the wok. 5. Combine the onions and garlic in the wok and sauté, about 3 minutes. 6. Add peas, vegetables and broth to the wok. 7. Reduce heat to medium and cook until vegetables are crisp-tender, about 4 minutes. 8. Return shrimp to wok, add lemon juice and cook for 1 more minute. Servings 6, Fat 2.5g, Calories 153 Optional: Serve over a bed of rice and add a dash of soy sauce.
In a small bowl blend tamarind and water and let stand 10 minutes. With fingers rub tamarind to dissolve in water. Pour mixture through a sieve into a small heavy saucepan, pressing hard on solids, and discard solids. Slice shallots thinly and mince garlic. Add shallots, garlic, cilantro roots, fish sauce, sugar, and salt to tamarind water and simmer, stirring occasionally, until slightly thickened, about 2 minutes. Keep sauce warm, covered. Sauce may be made 1 hour ahead and reheated before serving. Preheat broiler. Brush rack of a small broiler pan with oil and on it place snapper fillets, skin sides down. Add salt to season and broil 4 to 5 inches from heat until just cooked through, 7 to 8 minutes. While fish is broiling, slice scallions and chilies thinly and diagonally. Mix whole basil leaves into warm sauce just before serving. Move fish to a platter and pour tamarind sauce over it. Sprinkle scallions and chilies over fish and garnish with basil sprigs. Serves 4. Each serving about 130 calories and 2 grams of fat.
Taco Casserole
Heat oven to 400. Spray cooking spray on bottom of a 2-quart casserole dish; set aside. In a skillet, cook chicken, onion, peppers, and garlic clove until tender. Add seasoning mix and taco sauce; set aside. In a medium bowl, combine sour cream and cottage cheese; set aside. Place half the crushed chips in the bottom of casserole dish. Add meat mixture to cover the chips, then cover the meat with sour cream mixture. Sprinkle with cheese and remaining crushed chips. Bake, uncovered, for 30 minutes or until cheese has melted. 8 servings; 287 Calories; 4g Fat (13% calories from fat); 25g Protein; 34g Carbohydrate; 43mg Cholesterol; 1002mg Sodium
Turkey, Sausage, and Seafood Gumbo
Sprinkle flour over bottom of large, heavy pot. Constantly stir flour over medium-low heat until flour turns golden brown (do not allow to burn), about 15 minutes. Place browned flour into bowl. Over medium heat, use same pot to heat oil. Mix in onion and bell pepper and sauté until tender, about 7 minutes. Mix in garlic, thyme and bay leaf; stir 1 minute. Combine with sausages and sauté until brown, breaking up with spoon, about 5 minutes, then add browned flour. Add tomatoes with juices, broth and Creole seasoning. Bring to boil. Reduce heat, cover and simmer 20 minutes to blend flavors. Stirring frequently. Add shrimp and catfish to pot and simmer just until seafood is opaque in center, about 5 minutes. Remove bay leaf. Add salt and pepper to taste. Serves 4. Per serving: calories, 317; total fat, 9 g; saturated fat, 2 g; cholesterol, 151 mg.
Chicken Soufflé
1. Preheat oven to 375 degrees. 2. Spray a 2-quart casserole dish with non-stick cooking spray and set aside. 3. Combine chicken, rice, eggs, onions, and salt in a medium mixing bowl. Mix well. 4. Fold in mushroom soup and mayonnaise. Mix well. 5. Spoon and spread mixture evenly into prepared dish. 6. Sprinkle Rice Krispies over top. 7. Bake for 45 minutes. 8 servings; Cal 228, Fat 3g, Pro 11g, carbohydrates 39g, Cholesterol 80mg, Sod 726mg.
Orange Glazed Turkey Tenders
1. In a nonstick skillet, heat oil on medium temperature until hot. 2. Place turkey tenders in skillet and sprinkle with salt and pepper. 3. Cook tenders until they are slightly browned on the outside and have lost the pink color on the inside. This will take about 4 minutes on each side. 4. While tenders are cooking, mix marmalade, vinegar and ginger in a small bowl. 5. Add this mixture to the skillet containing the turkey heat to a boil. Upon reaching the boiling point your delicious turkey entrée is ready for garnish. 6. Garnish with the orange wedges & parsley to serve. Serves: 4 Each serving about 220 calories, 27g protein, 20g carbohydrate, 4g total fat (1g saturated) 68mg cholesterol, 340mg sodium. Optional: Serve with boiled small red potatoes. Tip: Many grocers refer to turkey tenders as turkey cutlets or vice versa.
Tortilla Soup
In a large saucepan, cook onions and chilies until tender. Add broth, rice, tomatoes, and chicken cubes. Mix well. Bring to a boil. Reduce heat. Cover and simmer for 20 minutes. Stir in lime juice. Top each serving with tortilla chips. 10 servings; 169 Cal; 1g Fat; 7g Pro; 32g Carbohydrates; 9mg Cholesterol; 796mg Sod Low-Fat Cheese Ravioli
Combine first 6 ingredients in medium bowl. Add salt and pepper. Place 1 rounded teaspoon of filling in center of gyoza wrapper. Brush edge of gyoza wrapper lightly with water. Fold wrapper in half, making sure all filling remains inside.. Seal edges by pinching. Move ravioli to baking sheet. Continue with remaining filling and wrappers. (Can be prepared up to 2 hours ahead; refrigerate.) Add salt to large pot of water. Bring to boil. Gently add ravioli to pot. Cook about 3 minutes until ravioli are tender, stirring gently. Using large slotted spoon, place ravioli into bowls. Pour sauce over ravioli. Sprinkle each with 1/2 tablespoon cheese. Garnish with additional basil and serve immediately. Serves 4. Per serving: calories, 270; fat, 8 g; sodium, 444 mg; cholesterol, 75 mg
Pork Loin Cutlets With Lemon Thyme Sauce
Place pork in 15 x 10 x 2-inch glass baking dish. Combine in small bowl 2 tablespoons lemon juice, thyme, lemon peel and garlic. Rub mixture over both sides of pork chops. Cover and refrigerate at least 1 hour and but no longer than 1 day. Place pork chops onto baking sheet. With flour, sprinkle each chop lightly. Add salt and pepper to taste. Over high heat, warm oil in large nonstick skillet. Working in batches, add pork to skillet and cook until brown, about 1 minute per side. Place all pork back into skillet. Add milk and boil about 1 minute until pork is cooked through and sauce thickens slightly. Place pork chops onto platter. Whisk remaining 1 tablespoon lemon juice into sauce in skillet and blend 30 seconds. Add salt and pepper to taste. Pour sauce over pork and serve. Serves 4. Per serving: calories, 193; total fat, 7 g; saturated fat, 2 g; cholesterol, 69 mg.
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