LOW-FAT YOSEMITE CHICKEN STEW AND DUMPLINGS

Serves: 6

Skinless chicken is the basis of this delicious stew; cornmeal dumplings are made with low-fat milk.

INGREDIENTS:

1 lb. skinless, boneless chicken meat, cut into 1" cubes
1/2 cup onion, coarsely chopped
1 medium carrot, peeled and thinly sliced
1 stalk celery, thinly sliced
1/4 teaspoon salt
Black pepper to taste
1 pinch ground cloves
1 bay leaf
3 cups water
1 teaspoon cornstarch
1 teaspoon dried basil
1 package frozen peas

Dumplings:
1 cup yellow cornmeal
3/4 cup sifted whole wheat flour
2 teaspoon baking powder
1/2 teaspoon salt
1 cup low-fat (1%) milk
1 tablespoon olive oil

DIRECTIONS:

Stew:
1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about 1/2 hour or until chicken is tender.
2. Remove chicken and vegetables from broth. Strain broth.
3. Skim fat from broth; measure and, if necessary, add water to make 3 cups liquid.
4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid.
5. Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.
6. Add basil, peas, and reserved vegetables to sauce; stir to combine.
7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.

Dumplings:
1. Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl.
2. Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.
3. Drop full tablespoons of dough on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.

NUTRITION INFO (per 1.25-cups stew & 2-dumpling serving):

Calories: 299.9
Fat: 4.5 g
Carbohydrates: 41.3 g
Protein: 23.6 g

LOW-FAT SPAGHETTI WITH TURKEY MEAT SAUCE

Serves: 6

Using nonstick cooking spray, ground turkey, and no added salt helps to make this classic dish heart-healthy.

INGREDIENTS:
1 lb. ground turkey
1 can (28 oz.) tomatoes, cut up
1 cup green pepper, finely chopped
1 cup onion, finely chopped
2 cloves garlic, minced
1 teaspoon dried oregano, crushed
1 teaspoon black pepper
1 lb. whole wheat spaghetti, uncooked

DIRECTIONS:

1. Spray a large skillet with nonstick spray coating. Preheat over high heat.
2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard.
3. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you like a thinner sauce, give your sauce a whirl in a blender or food processor.)
4. Meanwhile, cook spaghetti in unsalted water. Drain well.
5. Serve sauce over spaghetti.

NUTRITION INFO (per 8 ounces of sauce & 2.5 ounces of noodles serving):
Calories: 331.5
Fat: 6.3 g
Carbohydrates: 47.4 g
Protein: 21.7 g

LOW-FAT SOUTHWESTERN GRILLED PORK TENDERLOIN

Serves: 6

Tired of the same old beef and chicken? Get outside and grill the "other white meat" at your next barbecue.

INGREDIENTS:

2 whole pork tenderloins (about 1-1/2 lbs. total) or 6 pork chops
4 teaspoons chili powder
1-1/2 teaspoons dried oregano
3/4 teaspoon ground cumin
1/8 teaspoon dried garlic powder

DIRECTIONS:
1. Mix together chili powder, oregano, cumin, and garlic powder.
2. Rub over the surface of pork.
3. Cover and refrigerate 2-24 hours.
4. Grill over medium hot coals, or broil. Turn occasionally.
5. Tenderloins will take 25-20 minutes; pork chops will be ready in 10-15 minutes. Meat thermometer should read 155-160 degrees F. Pork is done when there is still a hint of pink in the center.

NUTRITION INFO (per 4-ounce serving):

Calories: 170.7
Fat: 5.2 g
Carbohydrates: 1.4 g
Protein: 28.2 g

LOWER-FAT JUMPIN' JAMBALAYA

Serves: 5

A flavorful favorite that you can enjoy without guilt. Add your own spices to taste.

INGREDIENTS:
1/2 pound steamed shrimp, peeled and chopped
8 oz. turkey smoked sausage pieces
1-1/2 cups cooked pinto beans
16 oz. can Cajun style stewed tomatoes
1 tbsp vegetable oil
1 small onion, chopped
1/2 cup celery, chopped
1 cup bell pepper, chopped
2 tbsp tomato paste
1 garlic clove, minced
1 tbsp chopped parsley
1 tsp Tabasco sauce
1 tsp salt
1/2 cup water
4 cups long grain brown rice, cooked

DIRECTIONS:

1. In a large pot, heat oil over medium heat. Sauté onions, celery and peppers until they soften. 2. Add garlic, stewed tomatoes, tomato paste, parsley, Tabasco sauce, salt and water. Cover and simmer for 20 minutes, or until veggies are soft.
3. Stir in pinto beans.
4. Heat skillet with oil over medium-high heat. Add turkey sausage and cook until browned (5 min).
5. Add shrimp, sausage and cooked rice to pot of veggies and simmer for 5 minutes, while stirring.

NUTRITION INFO (per 4-ounce serving):
Calories: 467.7
Fat: 10.2 g
Carbohydrates: 69.6 g
Protein: 27.1 g

LOW-FAT HEART HEALTHY TEXAS CHILI

Serves: 12

Lean ground turkey makes this chili both filling and low-fat. Other smart choices make this dish low in sodium, yet deliciously spicy.

INGREDIENTS:
2 lb. ground turkey meat (or 24 oz. cooked turkey)
1-1/2 cups chopped onion
1 cup chopped green pepper
3 cloves garlic
2 (28 oz. each) cans low sodium chopped tomatoes, with juice
2 cups water
1 (6 oz.) can low sodium tomato paste
8 teaspoons low sodium beef bouillon
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons dried oregano
2 teaspoons sugar
1/2 cup dried lentils
2 cans kidney beans, drained and rinsed

DIRECTIONS:

1. In large kettle, brown turkey and pour off fat.
2. Add onion, green pepper, and garlic. Cook and stir until tender.
3. Add remaining ingredients. Cover. Bring to boil.
4. Reduce heat and simmer for 1 1/2 hours.

NUTRITION INFO (per serving):
Calories: 299.6
Fat: 6.7 g
Carbohydrates: 38.1 g
Protein: 24.9 g

LOW-FAT CHICKEN QUESADILLAS

Serves: 2

Try this version of this spicy southwestern favorite. Just a few smart substitutions from the traditional original make this a very healthy dish.

INGREDIENTS:

4 (7-inch) whole wheat tortillas
1/2 cup shredded light mozzarella cheese
1/4 cup shredded light cheddar cheese
2 slices smoked chicken or turkey, slivered
2 green onions, thinly sliced
1/2 cup fresh cilantro, finely chopped
1 tomato, finely chopped and drained
2 teaspoons pickled jalapeño peppers, finely chopped

DIRECTIONS:
1. Place tortillas, one at a time, on a preheated nonstick skillet.
2. Evenly distribute 1/4 of mozzarella and cheddar cheeses, chicken, onions, cilantro, tomatoes and peppers over top.
3. Cook over medium heat until cheese melts (tortilla shouldn't brown).
4. Fold to make half moon and press firmly in place. Transfer to baking sheet or platter in warm oven. Repeat with remaining tortillas and remaining ingredients.
5. Cut each into two or three wedges, and serve immediately.

NUTRITION INFO (per serving):

Calories: 370.3
Fat: 10.2 g
Carbohydrates: 54.0 g
Protein: 20.7 g

LOW-FAT CAJUN CHICKEN CAESAR SALAD

Serves: 1

A spicy Cajun twist to the familiar Caesar Salad. Simple to make and low on fat.

INGREDIENTS:
1/2 large boneless, skinless chicken breast
Cajun spice (to taste)
Hot sauce (to taste)
2 cups romaine lettuce
2 tablespoons reduced fat Caesar salad dressing
2 tablespoons grated Parmesan cheese

DIRECTIONS:

1. Sprinkle spice and hot sauce on chicken breast, catering to your own taste, and grill chicken on skillet or grill (chicken is done when light pink has disappeared from center).
2. Toss lettuce, dressing, and chicken to evenly distribute throughout salad.
3. Add Parmesan cheese to taste, and serve.

NUTRITION INFO (per serving):
Calories: 196.1
Fat: 3.3 g
Carbohydrates: 7.4 g
Protein: 31.7 g

VERY LOW-FAT NEW ORLEANS RED BEANS AND RICE

Serves: 8

This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.

INGREDIENTS:
1 lb. dry red beans
2 quarts water
1-1/2 cups chopped onion
1 cup chopped celery
4 fresh bay leaves
1 cup chopped green pepper
3 tablespoons chopped garlic
3 tablespoons chopped parsley
2 teaspoon dried thyme, crushed
1 teaspoon salt
1 teaspoon black pepper

DIRECTIONS:

1. Pick through beans to remove bad beans; rinse thoroughly.
2. In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. 3. Cover and cook over low heat for about 1-1/2 hours or until beans are tender. Stir. Mash beans against side of pan.
4. Add green pepper, garlic, parsley, thyme, salt, and black pepper.
5. Cook, uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves.
6. Serve with hot cooked brown rice, if desired.

NUTRITION INFO (per 1.75-cup serving):
Calories: 187.2
Fat: 0.8 g
Carbohydrates: 35.4 g
Protein: 10.9 g

LOW-FAT MOUSSE A LA BANANA

Serves: 4

This creamy dessert is low in saturated fat, cholesterol, and sodium, but high on richness.

INGREDIENTS:

2 tablespoons 1% milk
4 teaspoons sugar
1 teaspoon vanilla
1 medium banana, cut in quarters
1 cup plain low fat yogurt
8 banana slices (1/4 inch each)

DIRECTIONS:
1. Place milk, sugar, vanilla, and banana in blender.
2. Process 15 seconds at high speed until smooth.
3. Pour mixture into a small bowl; fold in yogurt.
4. Chill. Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.

NUTRITION INFO (per ½-cup serving):
Calories: 98.9
Fat: 1.4 g
Carbohydrates: 18.0 g
Protein: 4.6 g

LOW-FAT CHICKEN NOODLE SOUP

Serves: 8

Nothing beats a bowl of fresh, homemade chicken noodle soup. Here's a super quick way to enjoy a classic favorite.

INGREDIENTS:
2-1/2 cups wide egg noodles
4 cups water
1 teaspoon vegetable oil
12 cups chicken broth
1-1/2 tablespoons salt
1 teaspoon poultry seasoning
1 cup chopped celery
1 cup chopped onion
1/3 cup cornstarch
1/4 cup water
3 cups diced, cooked chicken meat

DIRECTIONS:

1. In a medium saucepan, bring water to a boil. Add noodles and oil, and boil 8 minutes. Drain and rinse under cool running water, then drain again.
2. In a large saucepan, bring broth, salt, and poultry seasoning to a boil. Stir in celery and onion. Reduce heat, cover, and simmer for 15 minutes.
3. In separate bowl, mix cornstarch and water together until cornstarch is completely dissolved, and gradually add to soup, stirring constantly.
4. Add noodles and chicken, and heat through.

NUTRITION INFO (per 1-cup serving):
Calories: 327.1
Fat: 6.5 g
Carbohydrates: 18.4 g
Protein: 45.9 g

SHRIMP EGG FOO YUNG

4 eggs, beaten
1 cup fresh bean sprouts
1/2 cup thinly sliced celery
1/2 cup chopped green onions
1 (10-ounce) package frozen cooked shrimp, thawed and drained
1 t. chicken-flavored bouillon granules
No-fat spray
Sauce(recipe follows)

Combine first 6 ingredients. Let mixture stand 10 minutes.
Coat a large nonstick skillet with spray; place over medium heat until hot. For each patty, spoon 1/4 cup egg mixture into skillet; shape into a patty with spatula as it cooks. Cook until patty is lightly browned on one side;turn and cook until patty is set and lightly browned on other side. Repeat until all egg mixture is used. Serve with sauce.
Yield: 6 servings (about 109 calories per serving+ 3 calories/ T. sauce).

SAUCE:
2 T. cornstarch
1/4 cup water
1 T. reduced-sodium soy sauce
1 t. chicken-flavored bouillon granules

Combine cornstarch and 1/4 cup water in a small saucepan,stirring until blended; add remaining ingredients. Cook over medium heat, stirring constantly, until bouillon dissolves and sauce is thickened.
Yield: 2 cups.

CORN MUFFINS

1 cup cornmeal
1/2 t. baking soda
1/2 t.baking powder
1/4 t. salt
1 cup reduced fat buttermilk
1 egg, slightly beaten
1 T. reduced-calorie margarine, melted
No-fat spray

Combine dry ingredients, mixing well. Stir in buttermilk, egg and margarine until well blended. Coat muffin pans with cooking spray; spoon batter into muffin pans, filling 2/3 full. Bake at 450 degrees for 10-12 minutes.
Yield: 1 dozen(about 52 calories each).

DEVILED BEEF PATTIES

2 pounds super lean ground beef
2 eggs
1/4 cup reduced-calorie chili sauce
1 T. instant minced onion
1 T. plus 1 t. Worchestershire sauce
1 T. prepared horseradish
2 t. prepared mustard
1/4 teaspoon pepper
8 hamburger buns

Combine all ingredients except hamburger buns; shape into 8 (1" thick) patties. Grill 3-5 inches from slow to medium coals 4-7 minutes on each side or until desired degree of doneness. Serve on hamburger buns.
Yield: 8 servings (about 216 calories per serving +120 calories for bun).
Sara Lee is one brand that has buns with less calories!!!

OVEN-FRIED YELLOW SQUASH

1/2 cup cornmeal
1/2 t. salt
1/4 t. pepper
1 egg
1 T. water
3 medium-size yellow squash,cut into 1/4-inch slices
No-fat cooking spray

Combine cornmeal,salt and pepper; set aside. Combine egg and water; beat well. Dip squash in egg mixture. Lightly coat a 15x10x1 inch baking pan with cooking spray. Place squash slices in a single layer in pan. Bake at 460 degrees for 30-40 minutes or until golden brown, turning once.
Yield: 6 servings (about 64 calories per serving).

SPICY BLACK-EYED PEAS AND RICE

This recipe is from Diabetic Cooking too. The dietary exchanges are listed as: 2.5 starch and 1/2 fat.

1 T. canola oil
1/2 cup minced onions
1 clove garlic, minced
1 1/2 cups water
2 cups frozen black-eyed peas(no salt added)
1/4 cup diced tomatoes with green chilies or jalapenos,drained
1 t. black pepper
1/2 t. salt,optional
1 1/3 cups cooked brown rice

1.Heat oil in 3-quart saucepan over medium heat; add onionsand cook 4 minutes or until beginning to turn light golden color, stirring often. Add garlic, cook 15 seconds.
2Add water, black-eyed peas,tomatoes and pepper to onion mixture: stir and bring to a boil over high heat. Reduce heat to a simmer: cover and cook18 to 20 minutes or until tender.
3 Use slotted spoon to remove black-eyed peas. Reduce liquid by cooking on high 2-3 minutes. Add reduced liquid to black-eyed peas and stir. Serve peas over brown rice.

Makes 6 servings.
(1/3 cup rice and 1/3 cup bean mixture per serving)

Calories: 220
Total fat: 5 g
Saturated fat: <1 g
Protein: 9 g
Carbohydrate: 37 g
Cholesteral: 0 g
Dietary Fiber: 5 g
Sodium: 40 mg

LOW-FAT SLOPPY JOE SLIDERS

This recipe is from Diabetic Cooking. It lists Dietary Exchanges as: 1 Vegetable,3 starch,3 meat. and1/2 fat.

12 oz. super lean(96/4%) ground beef
1 can(14.5 oz.) stewed tomatoes with Mexican seasonings
1/2 cup frozen mixed vegetables,thawed
1/2 cup chopped green bell pepper
3 T. ketchup
1 t. ground cumin
2 t. Worcestershire sauce
1 t. cider vinegar
24 mini whole wheat rolls or 1 oz. rolls, split and warmed

1. Heat large nonstick skillet over medium-high heat untill hot. Coat skillet with cooking spray, add ground beef and cook until browned, stirring frequently.
2. Add remaining ingredients, except rolls. Bring to a boil, reduce heat, cover tightly and simmer 15 minutes or until peppers are tender and mixture has thickened. Break up any large pieces of tomato. To serve, spoon 2 tablespoons into each bun.
Makes 8 servings.
(3 sliders/serving.)
Calories:324
Total fat: 7 g
Saturated Fat: 2 g
Protein: 17 g
Carbohydrates: 50 g
Cholesterol: 23 mg
Dietary Fiber:8 g

LOW-FAT APPLE COFFEE CAKE

Serves: 20

Apples and raisins provide sweet moistness, which means less oil in this coffee cake that is low in saturated fat, cholesterol, and sodium.

INGREDIENTS:
5 cups tart apples, cored, peeled, chopped
1 cup sugar OR Splenda
1 cup dark raisins
1/2 cup pecans, chopped
1/4 cup olive oil
2 teaspoons vanilla
1 egg, beaten
2-1/2 cup sifted whole grain flour
1-1/2 teaspoon baking soda
2 teaspoons ground cinnamon

DIRECTIONS:
1. Preheat oven to 350º F.
2. Lightly oil a 13x9x2-inch pan.
3. In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes.
4. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time, just enough to moisten dry ingredients.
5. Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving.

NUTRITION INFO (per 3.5" x 2.5" serving):
Calories: 180.7
Fat: 4.6 g
Carbohydrates: 33.6g
Protein: 2.8g

LOW-FAT CHICKEN TEX-MEX CASSEROLE

Substitute lean steak (like sirloin) for chicken for a whole new recipe.

Ingredients:

1 T extra virgin olive oil
1 Jalepeno pepper (seeded and diced)
1 Medium white onion (chopped)
1 Red pepper (seeded and diced)
2 T Chili Powder
1 T Cumin
3 T Cilantro (chopped)
Salt and Pepper, to taste
12 Oz Chicken Breast (pre cooked and diced)
4 Oz Tostito's Light Tortilla Chips (crushed into big pieces)
1 Medium Tomato (diced)
4 Oz Reduced Fat Mexican Cheese Blend

Directions:

Pre cook chicken and dice into bite sized pieces. Set aside.Preheat oven at 375 degrees.In large saute pan: Add olive oil, diced jalepeno, diced onion & diced pepper and cook for about 5 minutes until slightly soft. Add Chili powder, cumin, cilantro and Salt & Pepper and stir in completely.In 13x9 baking dish (sprayed with Pam): Add all ingredients above (including diced chicken) and crushed tortilla chips and fold until everything is incorporated. Top with cheese and bake for 15 minutes or until cheese melts.*optional*Top with reduced fat sour cream and salsa (not included in NI).

Number of Servings: 4

Nutritional Info:

Calories: 303.1
Total Fat: 8.6 g
Cholesterol: 55.3 mg
Sodium: 377.1 mg
Total Carbs: 28.9 g
Dietary Fiber: 3.9 g
Protein: 30.0 g

LOW-FAT CHICKEN SPANISH RICE CASSEROLE

1 onion, thinly sliced
1/4 c. chopped celery
1 clove garlic, finely chopped

Saute until onion is transparent.

Then add the following:
1 28 oz. can tomatoes
1 c. uncooked brown rice
1/2 red yellow pepper, finely chopped
1 bay leaf
1 1/2 tsps. salt
1/2 tsp. fresh ground pepper
pinch of thyme

Bring to a boil, cover and reduce heat to a simmer for 20 minutes, or until rice is tender. When rice is done, add 10 oz can of V8 juice and 2 cs. cooked chicken. Mix well.Put in a casserole dish with lid. Bake at 350 degrees for 25 minutes.

Makes 6 servings.

Calories.....124.....Fat....1.8 g.....Fiber.....10 g.

LOW-FAT SALISBURY STEAK

Nonstick cooking spray
8 ounces uncooked ground turkey (90% lean) or extra-lean ground beef
14 low-sodium saltine crackers, crushed (1/2 cup
)1/4 cup fat-free milk
1 teaspoon minced dried onion
1 teaspoon dried parsley flakes
1 12-ounce jar fat-free beef gravy
2 tablespoons reduced-sodium, fat-free catsup or regular catsup
2 teaspoons Worcestershire sauce
1/8 to 1/4 teaspoon pepper
Hot cooked noodles (optional)

Coat an 8x8x2-inch (2-quart square) baking dish with cooking spray. Set aside.In a large bowl, combine meat, cracker crumbs, milk, onion and parsley flakes. Mix well with your hands. Shape meat into 4 patties. Place patties in prepared dish.In a small bowl, combine gravy, catsup, Worcestershire sauce and pepper. Spoon the gravy mixture evenly over meat patties.Cover and bake in a 350 degree F. oven about 1 hour or until done. Serve patties topped with gravy. Serve with noodles, if you like.

Makes 4 servings.
Nutrition facts per serving:
130 calories,
3 g total fat,
25 mg cholesterol.

FAT-FREE PICKLED BEETS

1 can beets
Juice from can of beets + enough water to make 1 cup
1/3 cup sugar or Splenda
1/2 cup vinegar (I prefer apple cider vinegar)
Bring water,sugar and vinegar to a boil. Pour over beets. Let stand a few hours to absorb liquid flavor.Keeps well in refrigerator for several weeks.

FAT-FREE MARINATED CUCUMBERS

4 medium cucumbers, thinly sliced
1 small onion,sliced
1/2 cup vinegar(I prefer apple cider vinegar)
1/4 cup cold water
2 T. chopped dill(i left this out)
3 T. sugar (I used Splenda)
1/2 tsp. salt
Dash pepper

Combine sliced cucumbers and onions with all other ingredients; cover and refrigerate for 2-3 hours before serving.

Serves 4-6.

FAT-FREE POTATO SALAD

New potatoes(amount depends on how much you wish to make)
Fat-free mayo
Mustard
Hot dill relish or regular dill relish
Salt
Pepper

Boil the potatoes with the skins on. New potatoes hold up better in chunks to make potato salad. I don't care for the skins so I peel them after boiling, but feel free to leave them on if you like them. Let the boiled potatoes cool. Put in enough fat-free mayo to moisten them good. Add some mustard or not. I like mustard potato salad though. Add a little and taste until you get it the way you like. Then add the dill relish. I put in at least a couple of teaspoonsful. Salt and pepper to your liking. You can put in boiled eggs which would be delicious, but then it also wouldn't be fat-free. I left them out because of my husband. Has to limit his eggs.

CHICKEN VEGETABLE STIR-FRY

Serves 4.

Ingredients:

1 pound boneless chicken breasts
1 16-oz. bag frozen stir-fry vegetables with rice
1/3 cup low-sodium chicken broth
1 tsp. low-sodium soy sauce
2 tsp. cornstarch
2 tsp. water
1 tsp. canola oil
1 tsp. garlic powder
1/8 tsp. red pepper flakes

Preparation:

Dice chicken and stir-fry in wok with canola oil. Cook until no longer pink.Remove chicken from wok. Add frozen vegetables, soy sauce, garlic, pepper and chicken broth.Heat until broth comes to a boil.Combine cornstarch with water. Add chicken to vegetable mixture.Pour in cornstarch mixture; stir until sauce thickens.

Nutrients per serving:
Calories:239
Total fat:7.5 g
Sodium:108.5 mg
Cholesterol:64 mg

LOW-FAT BRAISED SIRLOIN TIPS

Serves 8.

Ingredients:

1/4 tsp. ground black pepper
1/2 tsp. unseasoned meat tenderizer
2 lbs. beef sirloin tips, all visible fat removed, cut into cubes and drained on paper towels
2 cloves garlic, finely minced
1/2 cup finely chopped onion
1-1/4 cups low-sodium beef broth
1/3 cup dry red wine or additional beef broth
1 tbsp. light soy sauce
2 tbsp. cornstarch
1/4 cup cold water
1/4 cup minced parsley

Preparation:

Place a large, nonstick skillet over medium-high heat. Sprinkle pepper and meat tenderizer on meat. Brown meat on all sides, turning often, until well browned. Add garlic and onions and cook until onions are translucent.Add broth, wine and soy sauce, and heat to boiling. Reduce heat, cover and simmer for 1-1/2 hours, or until meat is tender.In a small bowl, blend cornstarch and water until smooth, then slowly pour mixture into skillet, stirring constantly. Continue to cook and stir until gravy thickens. Sprinkle parsley on top.Serve with rice if desired.

Nutrients per serving:
Calories:177
Total fat:5 g
Cholesterol:67 mg
Sodium:244 mg
Carbohydrates: 5

LOW-FAT BANANA CAKE WITH CREAM CHEESE FROSTING

Oooooooooooo! I'm making this for hubby's bday this year!

Prep Time: 15 minutes
Cook Time: 30 minutes

Ingredients:

2 cups all-purpose flour
1 tsp baking powder
3/4 tsp baking soda
1/4 tsp salt
3/4 cup brown sugar
1 egg, lightly beaten
1/2 cup nonfat milk
1/4 cup canola oil
3 medium ripe bananas, mashed
1 tsp vanilla extract

Frosting:

2 cups powdered sugar
1/2 cup light tub cream cheese
1 tsp vanilla
Preparation:
Heat oven to 350 degrees. Coat inside of 9-inch cake round cake pan with nonstick cooking spray.Whisk flour, baking powder, baking soda and salt in a small bowl. Place brown sugar, egg in a large bowl; beat with a mixer at medium speed until fluffy. Add oil, milk, mashed banana and vanilla extract and mix until well blended. Gradually mix in flour mixture until just moist.Pour batter into cake pan and bake for 30 minutes. Cool on a wire rack.For the frosting, place sugar, cream cheese and vanilla in a medium bowl and mix with an electric mixer until smooth. Spread frosting on top of cooled cake.
Cake serves 12.

Per slice:
Calories 305
Calories from Fat 62
Total Fat 6.6g, (sat 1.4g)
Cholesterol 22mg
Sodium 234mg
Carbohydrate 56.5g
Fiber 1.2g
Protein 4.3g

EASY LOW-FAT COLESLAW

Ingredients:
1/2 cup fat-free mayonnaise
2 tbsp cider vinegar
1 tsp Dijon mustard
2 tsp sugar (or sugar substitute if you prefer)
1/4 tsp celery seed (optional)
1 16-ounce bag of ready-shredded coleslaw mix

Preparation:

In a small bowl, whisk mayonnaise, cider vinegar, mustard, sugar and celery seed together. Empty coleslaw mix into a large bowl. Pour dressing on top and toss. If you need to thin it a little, add a tablespoon or two of nonfat milk. Refrigerate until ready to serve.

Serves 6

Per Serving:
Calories 48,
Calories from Fat 7
Total Fat 0.8g,(sat 0g)
Cholesterol 3mG
Sodium 194mg
Carbohydrate 9.2g
Fiber 1.7g
Protein 1.1

NO-FAT 7-LAYER MEXICAN DIP

Ingredients:
1 package (8 ounces) fat free cream cheese, softened
1 tablespoon taco seasoning mix
1 cup thick 'n chunky salsa
1 cup canned black beans, drained, rinsed
1 cup shredded lettuce
1 cup fat-free shredded cheddar cheese
1/2 cup chopped green onions
2 tablespoons sliced pitted ripe olives
If desired: Garnish with chopped fresh cilantro

Directions:

Mix cream cheese with electric mixer on medium speed until creamy. Add seasoning mix; beat until well blended. Spread onto bottom of 9-inch pie plate or quiche dish. Layer remaining ingredients over cream cheese mixture; cover. Refrigerate several hours or until chilled. Serve with low fat tortilla chips.

Recipe makes 38, two-tablespoon servings.

Nutrional Bonus:
This Mexican fat free, cholesterol free dip is sure to please family or guests.

Nutritional information per serving:
Calories: 20
Total fat: 0g
Saturated fat: 0g
Cholesterol: 0mg
Sodium: 150mg
Carbohydrate: 2g
Dietary fiber: 1g
Protein: 2g
Diet Exchange: Free

YUMMY FAT-FREE CHOCOLATE SQUARES

Ingredients:

1 cup all-purpose flour
1/3 cup unsweetened cocoa
1/2 teaspoon salt
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon cinnamon
1/2 cup sugar
1/4 cup brown sugar, packed
1/4 cup non-fat dry milk powder
1 egg white, slightly beaten
1 cup unsweetened applesauce
1 teaspoon vanilla
1 teaspoon confectioners' sugar, optional
Directions:Preheat oven to 350 degrees. Lightly coat an 8 x 8 x 2-inch pan with cooking spray; set aside.In large bowl, sift together flour, cocoa, salt, baking powder, baking soda and cinnamon; set aside. In medium bowl, beat the sugar, brown sugar, non-fat dry milk powder, egg white, applesauce and vanilla with a spoon until well combined. Stir wet mixture into dry mixture, mixing just until moistened.Spread evenly in prepared pan. Bake 22 to 23 minutes or until toothpick inserted in center comes out clean. Cool on wire rack. If desired, dust with confectioners' sugar.Cut into 16 squares.
Recipe makes 16 servings.
One serving provides approximately:
82 calories
2 g protein
19 g carbohydrates
0 g fat0 mg cholesterol
1 g fiber
11 mcg folate
1 mg iron
121 mg sodium.

FAT-FREE BLUEBERRY OATMEAL;CAKE

Ingredients:
1 cup blueberries
1/4 cup sugar plus 2-tablespoons
1/3 cup corn syrup
2 egg whites or substitute equal to one egg
3/4 cup flour
2 tablespoons cornstarch
1 teaspoon baking soda
1/3 cup oatmeal, uncooked
1/2 teaspoon lemon rind, grated
1/4 teaspoon nutmeg
1/8 teaspoon cardamom
1/2 cup nonfat mayonnaise

Directions:

Spray bottom and sides of 9-inch layer cake pan. Line bottom with wax paper. In sm. bowl, combine blueberries and 2-tablespoons of sugar. Spoon into pan. In lg. bowl, mix corn syrup and remaining sugar. Add egg whites or egg replacer; beat until light and fluffy.Combine dry ingredients and lemon rind. Stir into egg mixture, alternating with mayonnaise. Carefully spoon over berries in pan.Bake in a 350 degree oven for 30 - 45 minutes or until top springs back when touched.Remove from oven; let stand five minutes Loosen sides with metal spatula. Invert on cooling rack and remove wax paper.
Nutrition information per 1/8th cake:
Calories: 148.1
Fat: 0.4g
Carbohydrates: 35.3g
Protein: 2.7g
Sodium: 348mg
Dietary Fiber: 0.9g

DEB'S BURGER BEANS

I can't believe that I never remembered to post this on here!!! This is one of my all time favorite things to cook AND eat! You can make use of a slow-cooker for cooking the beans if you have one.

Ingredients:
1 pound dry pinto beans
1/2 pound superlean ground beef or buffalo
1 onion,chopped
1 can Rotel diced tomatoes with chilies
1 can low-sodium tomato sauce
Garlic powder,to taste
Chili powder, to taste
Red pepper, to taste (either ground or flakes)
Salt,to taste
Black pepper,to taste

Directions:
Soak and cook pinto beans with NOTHING in them. (If you season them with anything while cooking, it changes the flavor of the end result.)When the beans are done, brown your meat with the chopped onion in it. While you are browning the meat and onions, add the tomatoes,tomato sauce and all the rest to the pot of bean and stir it up. I usually sort of mash some of the beans against the side of the pot to make the broth a little thicker. When the meat/onion is browned, dump it into the beans and stir. Let it simmer about 15 minutes to heat through.

EAT!I have no idea how many this serves. Unless you have a big family, plan on leftovers or try reducing the amounts. I have to tell you though that the leftovers are almost better than the first time you have it. Try it with cornbread.This sort of sounds like chili, but it does NOT even resemble chili in taste!

LOW-FAT DELICIOUS OVEN FRIES

Ingredients:

4 large potatoes (2 lbs)
8 cups ice water
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 teaspoon salt
1 teaspoon white pepper
1/4 teaspoon allspice
1 teaspoon hot pepper flakes
1 tablespoon vegetable oil

Scrub potatoes and cut into long 1/2-inch strips. Place potato strips into ice water, cover, and chill for 1 hour or longer. Remove potatoes and dry strips thoroughly.Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in a plastic bag. Toss potatoes in spice mixture.Brush potatoes with oil. Place potatoes in nonstick shallow baking pan. Cover with aluminum foil and place in 475 degree oven for 15 minutes. Remove foil and continue baking uncovered for an additional 15 to 20 minutes or until golden brown.Turn fries occasionally to brown on all sides.

Recipe makes 5 servings.
Serving size is 1 cup.

Per serving:
Calories 238,
Fat 4g,
Saturated fat 1g,
Cholesterol 0mg,
Sodium 163mg

LIGHT BLT'S

Ingredients:

8 slices light Canadian bacon
8 slices whole grain bread, toasted
4 tablespoons low-fat or fat-free mayonnaise
4 red leaf lettuce leaves
8 tomato slices

Directions:

In a nonstick skillet, cook Canadian bacon over medium-high heat until brown and crisp. Spread a half a tablespoon mayonnaise on each slice of toast and place lettuce leaf on four slices of the slices. Top lettuce with two slices of bacon and two slices of tomato. Cover with remaining toast slices. Cut on the diagonal.

Recipe makes four sandwiches.

Nutrition information per sandwich:

Calories: 230
Carbohydrates: 15g
Fat: 4g
Cholesterol: 34mg
Fiber: 4g

ALMOST FAT-FREE RICE PUDDING

Ingredients:
6 cups water
2 cinnamon sticks
1 cup rice
3 cups fat free milk
2/3 cup sugar
1/2 teaspoon salt

Directions:

Put the water and cinnamon sticks into a medium saucepan. Bring to a boil. Stir in rice. Cook on low heat for 30 minutes until rice is soft and water has evaporated. Add skim milk, sugar, and salt. Cook for another 15 minutes until it thickens.

Recipe makes five, 1/2-cup servings

Nutritional information per serving:
Calories: 372
Total fat: Less than 1g
Saturated fat: Less than 1g
Cholesterol: 3mg
Sodium: 366mg

NO FAT OH SO TASTY FRUIT DIP

Ingredients:



1 package French vanilla instant fat-free pudding mix

1 cup skim milk

1 cup sour cream, fat-free



Directions:



Combine instant pudding mix with milk. Whip until thick. Fold in sour cream. Refrigerate until ready to serve. Serve with your favorite sliced fruits. Recipe makes 16 servings.

NO FAT OH SO TASTY FRUIT DIP

Ingredients:

1 package French vanilla instant fat-free pudding mix
1 cup skim milk
1 cup sour cream, fat-free

Directions:

Combine instant pudding mix with milk. Whip until thick. Fold in sour cream. Refrigerate until ready to serve. Serve with your favorite sliced fruits. Recipe makes 16 servings.

NO-FAT BANANA BREAD

Ingredients:
1-1/2 cups all-purpose flour
3/4 cup white sugar or Splenda
1-1/4 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
2 egg whites
1 cup banana, mashed
1/4 cup applesauce

Directions:

Preheat oven to 350-degrees. Lightly grease an 8 x 4-inch loaf pan. In a large bowl, stir together flour, sugar, baking powder, baking soda and cinnamon. Add egg whites, bananas and applesauce; stir just until combined. Pour batter into prepared pan. Bake in preheated oven for 50 to 55 minutes, until a toothpick inserted into center of loaf comes out clean. Turn out onto wire rack and allow to cool before slicing.

LOW-FAT CHICKEN OREGANO WITH SWEET PEPPERS

Serves: 4
Serve this on top of a bed of brown rice.

INGREDIENTS:
1.5 lbs. chicken pieces, skin removed
1/4 teaspoon salt
1/4 teaspoon ground pepper
cooking spray
1 clove garlic, chopped
1 lemon, sliced
1 tomato, chopped
1/4 cup onion, chopped
1/4 cup fresh parsley, chopped
1 tablespoon fresh (or one teaspoon dried) oregano
1/4 cup white wine or 1/4 cup low-fat, low-sodium chicken broth
3/4 cup low-fat,low-sodium chicken broth
1 medium, sweet green pepper, cut into strips
1 medium, sweet red pepper, cut into strips

DIRECTIONS:

1. Sprinkle chicken with salt and pepper.
2. Lightly coat a nonstick skillet with cooking spray.
3. Cook chicken over medium heat until light brown (about 15 minutes), turning once. Reduce heat.
4. Sprinkle garlic, lemon, half of tomato, onion, parsley and oregano over chicken pieces in skillet. 5. Add wine and broth.
6. Cover and simmer for 15 minutes.
7. Add remaining tomato and sweet peppers, cover and continue to simmer for 7-10 minutes or until chicken is tender and cooked through.

NUTRITION INFO:
Calories: 240
Fat: 3 g
Carbohydrates: 10.7 g
Protein: 42.7 g

HEALTHIFIED HOME MADE PIZZA

42% fewer calories • 55% less fat • 60% more vitamin A than the original recipe. Skip the pizzerias with a pie that reduced the fat and sodium by nearly half.
Prep Time: 15 min
Total Time: 45 min
Makes: 8 servings

Crust:1 1/3cups Gold Medal® all-purpose flour
1teaspoon baking powder
1/2teaspoon salt
1/2cup fat-free (skim) milk
2tablespoons olive oil
Topping:
1 1/2 cups shredded reduced-fat mozzarella cheese (6 oz)
1 can (14.5 oz) Muir Glen® organic diced tomatoes, drained
1 cup fresh baby spinach leaves, coarsely chopped
1 cup yellow or green bell pepper strips
1/4 teaspoon dried oregano leaves
1/4 teaspoon garlic powder
1/8 teaspoon pepper
2 tablespoons freshly shredded Parmesan cheese

1.Heat oven to 400°F. In medium bowl, mix flour, baking powder and salt. Stir in milk and oil until soft dough forms. (If dough is dry, stir in 1 to 2 tablespoons additional milk.) On lightly floured surface, knead dough 10 times. Shape dough into ball. Cover with bowl; let stand 10 minutes.
2.Place dough on ungreased cookie sheet; flatten slightly. Roll out to 12-inch round. Bake 8 minutes.
3.Sprinkle mozzarella cheese over crust; top with remaining topping ingredients. Bake 15 to 20 minutes or until crust is light golden brown and cheese begins to brown. Cut into wedges to serve.
High Altitude (3500-6500 ft): No change.

Nutrition Information:

1 Serving:
Calories 190 (Calories from Fat 70);
Total Fat 8g (Saturated Fat 3g, Trans Fat 0g);
Cholesterol 10mg;
Sodium 410mg;
Total Carbohydrate 21g

LOW-FAT SCALLOPED POTATOES

Serves: 6

A low-fat, heart healthy version of this traditional comfort food! This is soooo good!!

INGREDIENTS:
4 cups thinly sliced raw potatoes
1 onion
1 tablespoon chopped parsley (optional)
3 tablespoons whole grain flour
1/8 teaspoon pepper
1-1/2 teaspoons salt
3 tablespoons low-cholesterol margarine
1 1/2 cups skim milk
DIRECTIONS:

1. Layer potatoes and onions in casserole, sprinkling flour between each layer.
2. Heat milk and margarine and season with salt, pepper, and parsley. Pour sauce over all layers. 3. Bake 1 hour covered at 350° F. Remove cover and bake additional 30 minutes.

NUTRITION INFO:
Calories: 147
Fat: 6 g
Carbohydrates: 20 g
Protein: 4 g

LOW-FAT BEEF BARLEY SOUP

Serves: 8

INGREDIENTS:

4 cups water
2 beef bullion cubes
1 medium potato, cubed
1 medium onion, cubed
1/2 bag frozen mixed vegetables
1/2 teaspoon dried garlic powder
1/2 pound boneless beef, cut into cubes
1 cup quick cooking barley
1/2 cup sliced mushrooms
cracked pepper, to taste

DIRECTIONS:
1. In large pot add water, beef bullion cubes (dissolved in a small amount of the water, heated in separate cup), and all the ingredients except the barley. Cook approximately 30 minutes at a minimum heat, or until meat is fully cooked and potatoes are soft.
2. Add the quick cooking barley and cook another 15 minutes. Serve hot. Add salt to taste.
NUTRITION INFO:
Calories: 222
Fat: 3.4 g
Carbohydrates: 35.7 g
Protein: 13.8 g

LOW-FAT RED-HOT FUSILLI

Serves: 4
Serving Size: 1-cup

INGREDIENTS:
1 tablespoon olive oil
2 cloves garlic, minced
1/4 cup freshly minced parsley
4 cups ripe tomatoes, chopped
1 tablespoon fresh basil, chopped or 1 teaspoon dried basil
1 tablespoon oregano leaves, crushed or 1 teaspoon dried oregano
1/4 teaspoon salt
ground red pepper or cayenne pepper, to taste
8 oz. uncooked fusilli pasta (4 cups cooked)
1/2 lb. cooked (or ¾ lb. raw) chicken breasts, diced into 1/2-inch pieces (optional)

DIRECTIONS:

1. Heat oil in a medium saucepan. Sauté garlic and parsley until golden.
2. Add tomatoes and spices. Cook uncovered over low heat 15 minutes or until thickened, stirring frequently. Add chicken and continue cooking for 15 minutes until chicken is heated through and sauce is thick.
3. Cook pasta in unsalted water. Drain.
4. To serve, spoon sauce over pasta and sprinkle with coarsely chopped parsley.
Serve hot as a main dish and cold for the next day's lunch.
NUTRITION INFO:
Calories: 311.7
Fat: 6.3 g
Carbohydrates: 30.2 g
Protein: 33.3 g

LOW-FAT SWEET AND SOUR PORK STIR-FRY

Serves: 4

INGREDIENTS:
12 oz. boneless pork loin, trimmed of all visible fat
1 can (8 oz.) pineapple chunks in juice
2 Tbsp. Worcestershire sauce
1 tbsp. cornstarch
1/2 tsp. salt to taste
1/4 tsp. freshly ground black pepper to taste
1 tbsp. canola or peanut oil, divided
2 cups fresh or frozen broccoli florets
1 medium carrot, thinly sliced
1 medium onion, cut vertically into 1/2-inch slices
8 ears canned baby corn
1 garlic clove, chopped
1 tsp. minced fresh ginger

DIRECTIONS:

1. Freeze pork until firm, about 20 minutes. Cut pork into 1/4-inch by 2- or 3-inch strips. Set aside.2. Drain juice from pineapple into a small bowl, reserving pineapple. Add Worcestershire sauce and cornstarch to juice. Season with salt and pepper, if desired. Set aside.3. In wok, heat 2 teaspoons oil over high heat. Add pork and stir-fry until white. Add broccoli, carrot, onion, corn, and reserved pineapple. Stir-fry until broccoli and carrots are brightly colored, about 2 minutes. Transfer to plate. Set aside.4. Add remaining 1 teaspoon oil to wok. Add garlic and ginger. Stir-fry until fragrant, about 10 seconds, taking care not to burn them. Stir pineapple juice mixture. Add to wok with meat mixture. Stir-fry until liquid has thickened and meat is cooked through, 2 to 3 minutes. Serve immediately.

NUTRITION INFO:

Calories: 202
Fat: 6 g
Carbohydrates: 20 g
Protein: 18 g

LOW-FAT "PAM-FRIED" TALAPIA

Serves 4.

Ingredients:

4 tilapia fillets, 4 oz. each
.5 teaspoon(s) salt substitute
.5 teaspoon(s) black pepper
.5 teaspoon(s) Creole seasoning

DIRECTIONS:

Pat fish fillets dry with paper towels. Combine seasonings in a small bowl, then sprinkle evenly over both sides of fish. Warm a 10-inch nonstick skillet coated with nonstick cooking spray over medium-high heat. Add fish and cook 3 to 4 minutes per side, until fish flakes easily with a fork.

Nutrition info:Calories 109
Total Fat 3g
Saturated Fat
Sodium 260mg
Total Carbohydrate 2g
Dietary Fiber 1g
Sugars -- Protein 10g

LOW-FAT ENCHILADA CASSEROLE

This is a little higher in fat than I usually like to go, but, gosh dang it, sometimes you gotta have what you got to have! I smothered it in Pico de Gallo and boy, did it hit the spot!

1/2 pound super lean (96/4) ground beef
1/2 pkg taco seasoning
1/4 cup water
3 corn tortillas
1/2 can of green enchilada sauce

Brown the hamburger in a skillet. When brown, add the half pkg of seasoning and water. Simmer a few minutes.Put one corn tortilla in a baking dish.Put some of the meat on top of this. Add another tortilla and more meat. Put the last tortilla on top and the last of the meat on that. Pour the 1/2 can of green enchilada sauce on top of it all.Bake at 350 degrees for about 20-25 minutes or until bubbling.
Serves 4.

Nutrition info:
Calories: 180.2
Total fat:10.4 grams
Cholesteral:39.1 mg
Sodium:145.4 mg
Carbs:9.4 grams

LOW-FAT VEGETABLE SOUP WITH BEEF

Serves: 6

INGREDIENTS:

2 cups canned or fresh tomatoes
2 cups cabbage
1 cup or 3-4 carrots, sliced
2 cups green beans
2 cups diced potatoes
1 lb. stew beef or leftover beef and stock from roast

DIRECTIONS:
1. If meat has not been cooked, cook until tender in 1-2 tablespoons oil.2. Combine all vegetables with cooked meat. Season with 1 teaspoon salt. Simmer for one hour. You may add broth or tomato juice if additional liquid is needed.

NUTRITION INFO:
Calories: 192.3
Fat: 3.6 g
Carbohydrates: 18.5 g
Protein: 22.1 g

MEXICAN FOOD CRAVINGS...

Learn to make your own low-fat versions. I have a craving tonight for it, so I've got a pkg of boneless beef ribs. I'm going to slice across them to make thin slices. Then I'll brown them in a skillet with fat-free spray. Then I'm going add a pkg of Taco Bell taco seasoning mix and a little water. Then I'll put a lid on it and let it simmer. I'm going to make some"fried" potatoes to go with it. I peel them and cut them up in little slivers and put them in the skillet with no-fat spray on sort of medium-low heat. Just let them cook slowly until done. I have a can of Taco Bell fat-free refried beans which I'll heat up. I stopped at Rosa's Cantina restaurant and bought a 1/2 pint of pico de gallo to dump on everything.Pico de gallo is good. It's hot! It has jalapenos and onions in it. Both of those are supposed to help with your metabolism. I believe they do. I use them in everything I can come up with recipe-wise! Now I'm hungry after telling what I'm gonna do!

LOW-FAT TACO MEATLOAF

Last night, I planned to make meatloaf. When my daughter saw the pkg of ground beef she started talking about tacos. I didn't have the stuff to make tacos,so I had to improvise to satisfy the taco urge that she put in my head. Voila! Taco Meatloaf was born!


1 pound superlean ground beef (96/4%)

1/2 onion,chopped

1 can tomato sauce

1 egg white (3 Tbsp. liquid egg white)

About a 1/4 cup of zesty bread crumbs

Salt and pepper, to taste

1 envelope taco seasoning mix


Mix everything, but only half the can of tomato sauce and half the taco seasoning, together.Put it in your baking dish. Mix the rest of the taco seasoning in the other half can of tomato sauce and pour it on top of the meatloaf. Bake until done at 350 degrees.

When I make meatloaf, I use one of those vegetable steamer thingys that folds out like a flower.I put it in a pieplate and open it up. Then I put the meatloaf mixture on it in a ring. It only takes about 45 minutes to bake that way and the what little fat there is drips through the holes.

LOW-FAT RED STEAK

3/4 pound round steak(or other lean steak),cut into bite-size pieces
Flour
No-fat cooking spray
Water
Mrs Dash table blend,to taste
Onion powder-about a fourth teaspoon
Garlic powder-ditto
Black pepper, to taste
Catsup
Put your steak(with all visible fat removed) into a baggie with a little flour and coat the steak. Spray the skillet with no-fat spray. Brown your steak in it. You have to keep an eye on it because you may have to respray because of the flour. When your steak is browned, add water for making gravy. When you have gravy, add the spices. The last thing you do is add the catsup. Just put it in until it's red. If you leave out the catsup, it's still delicious,but my husband likes it with the catsup, sooooo..........Anyway, then you put on a lid and let it simmer for about 20 minutes.This is also very good on rice.

FAT-FREE GARLICKY OVEN FRIES

1/2 cup Low-sodium,low-fat chicken broth

1 tsp Garlic powder

1/8 tsp Ground black pepper

4 medium baking potatoes,scrubbed,dried and cut lengthwise into 1/4" X 1/4" thick spears

Cooking spray



Preheat oven to 400 degrees.In a large bowl, combine broth with garlic and black pepper. Add the potato spears and toss to coat well.Spray a baking sheet with cooking spray. Arrange potatoes in a single layer and bake 20 to 25 minutes,turning frequently, until crisp-tender.

Per serving:

224 calories,

0 g. total fat.

LOW-FAT EXTRA SPICY CHOPPED CHICKEN

1 tsp olive oil
2 T. diced onion
2 (4-oz) boneless,ckinless chicken breasts
1 tsp Mrs. Dash Extra Spicy Seasoning Blend

Add the olive oil to a non-stick skillet.Saute the diced onion in the oil.Cut chicken breasts into large chunks,add to skillet.Saute for 8-10 minutes or until thoroughly cooked.
Serves 2.
Serving size: 4.4 oz.
Per serving:
148 calories,
4 g. total fat.

LOW-FAT MEXICAN MEATBALLS

12 ounces ground turkey
1/3 cup cornmeal
1/4 cup fat-free egg substitute
1 T. tomato paste
1 T. minced fresh parsley
1/2 tsp dried oregano
1 jar(16 ounces) medium or hot salsa ( low sodium, if possible)
1 cup water
1/2 cup corn
2 cups hot,cooked rice

In a medium bowl,combine the first 6 ingredients. Form into 18 small meatballs.Coat a large no-stick baking sheet or jelly roll pan with no-fat no-stick spray. Add the meatballs in a single layer. Bake at 350 degrees for 15 minutes or untill browned.In a large frying pan, mix the salsa, water and corn. Add the meatballs. Cover and simmer over medium heat for 10 minutes, or until the meatballs are cooked through.
Serve over the rice.
Makes 4 servings.
Per serving:
328 calories,
3.2 g. fat,
3.3 g. dieatary fiber,
55 mg. cholesteral

LOW-FAT BEEF AND BEAN BAKE

This is an easy-to-prepare Mexican-style family dish that's low in fat and high in fiber. Be sure to use extra-lean(I use 96%/4%) ground beef and reduced fat cheese.


INGREDIENTS:
8 ounces extra-lean ground beef
1/2 yellow onion,chopped
1 jalapeno pepper,chopped
2 tsp. ground cumin
1 15.5 ounce can pinto beans,drained
1 14.5 ounce can no-salt-added tomato paste
3 8-inch corn tortillas
1/2 cup reduced-fat shredded Mexican cheese blend

PREPARATION:
Preheat oven to 350 degrees. Spray a large nonstick skillet with cooking spray and heat on medium-high. Crumble beef and cook until no longer pink,about 5 minutes. Add onion,jalapeno and cumin and cook until onion has softened.Stir in pinto beans and tomatoes and tomato paste; break up tomatoes and simmer for 10 minutes.Spray a 9-inch pie plate with nonstick cooking spray.Place one tortilla on the bottom. Spoon one-half of the mixture of top. Place the second tortilla on top,followed by rest of beef and bean mix. Place third tortilla on top and sprinkle with cheese. Bake for 15 minutes.
Serves 4.
Per serving: Calories 295,
Calories from fat 61,
Total fat 6.8g(Sat fat 3.4),
Cholesteral 45 mg.Sodium 684 mg,
Carbohydrate 34.6 g,
Fiber 13.7g,
Protein 23.9g.

This is very good and if you have teenagers, mine loves it!

HOME-MADE POT PIE

I hada craving for homemade pot pie. You can buy crescent roll dough in sheets now. I had a can of chicken in the pantry and leftover boiled potatoes in the refrigerator,so...

2 cans of crescent roll dough
1 can of chicken breast meat packed in water
about 2 cups of diced boiled potatoes
small can of vegetable(s) of your choice
your choice of seasonings
1 can Healthy Request reduced fat cream of chicken soup

Put all the ingredients into a saucepan and heat.Put one can of dough in the bottom of the piepan. When the filling is hot,spread it in the bottom on top of the dough. put the other can of dough on top and pinch the edges together.Bake at 375 degrees for about 15 minutes.

Now you just have to make yourself NOT EAT THE WHOLE THING!My daughter was nuts for it. I went to estate sales again this weekend and I found 4 of those little corning ware pans that are about 4 inches across and next time I'm gonna make 4 small pies instead of the one big one! Oh! Almost forgot...didnt have to worry about the leftovers because my daughter claimed those right away for when she got home from school the next day!

PEACH OR PINEAPPLE ANGEL CAKE

One 20-oz can of crushed pineapple in juice OR
One 15 ounce can of peaches in juice
1 angelfood cake mix

Mix the cake mix and the can of fruit(including the juice) with a whisk until moistened thoroughly. Bake at 350 degrees in a 9X13 OR bundt pan. If you use a bundt, it takes about 45 minutes. I bake it in a pan that makes little loaves so it only takes about 25 minutes. Just to be safe, check it to make sure it's done. You can check it with a toothpick!

1/16 of this cake is a serving and is 130 calories

LOW-FAT SMOTHERED RIBS

1 pkg lean boneless beef ribs
1 can Healthy Request 98% fat-free/45% reduced salt cr. of mushroom soup
Dried Cilantro
Sliced green onions(optional)
Bell pepper(optional)
Mushrooms(optional)
Salt and pepper,to taste

Trim any fat still left on the ribs off. Slice across them into about 1/4"-1/2" slices. Spray the skillet with fat-free spray and brown the rib slices and any or all vegetables you want. Add the can of soup,cilantro and a little water. Simmer,covered, about 25 minutes on med-low heat.Comment: This is soooooooo delicious! The ribs come out so tender. I sometimes serve it with rice and sometimes a baked potato.

PERSONAL COCONUT PIE

1 Jello fat-free vanilla pudding cup
A few drops of coconut extract
Coconut
Cool Whip Fat-free topping
1 teaspoon of graham cracker crumbs

Empty the pudding cup into a bowl. Stir in a few drops of the flavoring and about a teaspoon of the shredded coconut. On top, put one serving of the Cool Whip. Sprinkle about a teaspoon of coconut on top and the graham cracker crumbs.

Approximately 131 calories and 5.5 g of fat.

This recipe was in one of the magazines I subscribe to and I just love it! I leave out the cracker crumbs because I was never that hot on the crust part of the pie anyway. I've got it in my head to try it with fat-free chocolate pudding next. I'm thinking it might sorta be like a Mounds bar!!!!

SALMON PATTIES

1 large can salmon
handful of cracker crumbs
1 egg
Salt & pepper, to taste

Add all ingredients together and mix well. Divide into 4 portions. Shape each portion into a patty. Spray skillet with fat-free spray. Place patties into skillet and cook slowly. Flip them over and cook on other side. When they are browned on both sides, they are done.

Serves 4.