Low Fat Recipes

Here are some low fat recipes collected by Gramma Cookie's Kitchen.

Quick Tortillas/Capati Rolls

This low fat recipe was sent to us by June from Malaysia.

5 large round soft tortillas or Indian capatis (flatbread)

Filling:

350 g thinly sliced chicken fillet
3/4 packet taco seasoning or use some cumin, coriander, salt, pepper, chilli powder
2 large onions- finely chopped
1 tsp chopped garlic
olive oil for frying

Salsa

1 large lime
1 large onion - chopped
1 green capsicum - chopped
3 ripe tomatoes - chopped
3 tablespoons chopped coriander leaves
4 tablespoons chopped mint leaves
(I did not add oil for light meal)

Garnishing

lettuce for lining the base
5 tablespoons grated strong cheese
(You can use lite cheese or omit it)
Lite sour cream

Method:

Firstly fry the onions and garlic in some olive oil.
Add the chicken strips and seasonings.
Add 2- 3 tbps water.
Dish up and keep aside

Salsa

In a separate bowl mix in all the chopped tomatoes, onions, green pepper, coriander and mint leaves. Squeeze in the lime when about to serve or it may get too watery. Salt, pepper and paprika or chilli powder as desired. I omitted all these and yet it is flavourful.

To assemble:

Place a piece of lettuce (if desired) on the base of tortilla. Add salsa horizontally in a long row. Now add some chickenon top of that.

Finish off by sprinkling cheese.

To seal and make it more tasty, spread sour cream over rest of the tortilla base and roll up tightly.

Cut into half and wrap partly so you can hold the roll and eat without the fillings falling out.

Once prepared, it is easy for anyone to prepare their own tortilla roll.

Guacamole made easy is simply mashing the soft avocade and mixing in a bit of mayonnaise or salad cream/sour cream. Season to taste.

I made it the first time for my family last night and it was eaten up quickly. Can be served chilled and prepared early. Good for picnics and travel. Hope you enjoy it!

Honey-Mustard Chicken

It's a delicious chicken dinner! Make this great tasting low fat recipe chicken dinner for yourself or the whole family. If you're baking only a few pieces follow step 1 and store the mixture. Buy pre-cut chicken to make preparation fast and cook 2 or 3 pieces at a time or cook 10 pieces for the whole family

INGREDIENTS

• 2 1/2 pounds cut Chicken - 10 pieces (remove skin), See step 1 for single pieces
• 1/2 cup Dijon mustard
• 1/2 cup honey
• 2 tablespoons chopped dill
• 1 teaspoon grated orange peel

Average calories and fat per piece for this low fat recipe
Calories Fat
Leg 115. 3
Breast 179. 4
Thigh 148 .6
Prep Time: 10 minutes
Cook Time: 30 minutes

Step 1 Preparing Honey Mustard sauce

Preheat oven to 400 F. Combine mustard and honey in small bowl. Stir in grated orange peel and dill. Refrigerate until ready to use. If making only a few pieces then refrigerate in airtight container and use when ready. This low fat recipe stores up to 1 week

Step 2

Line baking sheet with foil. Place chicken on sheet and coat both sides with mixture prepared in step 1. Bake for 30 minutes or until no longer pink inside.

Alternate Step

Use skinless chicken breast and bake for a total of 15 minutes turning once at 7 minutes.

Monte Cristo Sandwich ( Low Fat Recipes )

• 1 large egg
• 1/4 cup fat-free (skim) milk
• 1 tsp grated Parmesan cheese
• 1/8 tsp black pepper
• 1 oz low-fat Swiss cheese
• 2 slices reduced-calorie white bread
• 1 tsp reduced-calorie margarine
• 1 slice Canadian-style bacon

In shallow bowl combine egg, milk, parmesan cheese, and pepper. Set aside. Place candian bacon and swiss cheese on one slice bread. Top with remaining slice of bread. Dip sandwih into egg mixture, turning several times until as much liquid as possible has been absorbed. In small nonstick skillet heat margarine until bubbly and hot; add sandwich, pouring any remaing egg mixture over bread. Cook over low heat turning once, until brown and crisp on both sides. Serve immediately.

Cabbage and Rice Casserole ( Low Fat Recipes )

• 8 oz. 95% lean ground beef or turkey
• 2 cups chopped cabbage
• 1/2 cup chopped onion
• 2/3 cup uncooked rice
• 3 cups canned diced tomatoes
• 2 tsp. prepared mustard
• 2 tbs. brown sugar twin (if not available I use 2 packets of Sweet and Low or Equal)

Brown meat, discard fat. Spray 8" x 8" baking dish with Pam. Layer cabbage, onion, browned meat, rice. Mix tomatoes with mustard and brown sugar twin, pour over casserole layers. Bake at 350º F, covered, for 1-1/2 hours, then uncover and bake an additional 10 minutes.
Makes 4 servings

Orange Mustard Chicken with Parsnip Mash ( Low Fat Recipes )

Serves - 1
Calories per serving - 300
Preparation and Cooking time - 25 min

Ingredients

• 2 medium parsnips, peeled and sliced thinly
• 1 x 150g (5 1/2oz) boneless skinless chicken breast
• 1 teaspoon coarse grain mustard
• 2 teaspoons reduced sugar orange marmalade
• 1 tablespoon low fat fromage frais
• 1 teaspoon chopped fresh chives or parsley
• salt and freshly ground black pepper

Preheat the grill to medium/hot. Cook the parsnips in a saucepan of boiling water for 15 minutes or until tender. Meanwhile, place the chicken upper side face down, in a foil lined grill tray. Season with salt and pepper. Grill for 8-10 minutes, then turn the chicken over and spread on the mustard and marmalade. Cook for a further 8-10 minutes or until the chicken is tender and the glaze has turned a deep golden colour. Drain the cooked parsnips. Mash with the fromage frais and chopped chives or parsley. Slice the chicken and serve piled on top of the mash.
Ready in 30 Minutes.

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