Great Low Cal/Low Fat Recipes

Louiee

I've gotten quite a little collection together. If you have more post away.

Potato Chips
Ingredients:
1 1/4 Pounds Potatoes, peeled and sliced thinly
1/4 Teaspoon Salt
Water

Directions:
In a bowl combine the potatoes and salt.
Add cold water to cover and let soak for 30 minutes.
Spray cookie sheet with non-stick cooking spray.
Place the potatoes in a single layer on the sheet and bake 350° for 35-45 minutes turn often.
Cool.

Recipe makes 4 servings
Serving Size = 1/4 of Recipe

Nutrition facts per serving:
Calories 84.1
Total Fat .1 g
Protein 2.2 g
Carbs 19.1 g
Fiber 1.7 g
Chol 0 mg
Iron .8 mg
Sodium 140 mg
Calc 8 mg



Gourmet Light Omelette
- 3 servings
- 32 cal each
- 6 g protein
- 0 g fat

Ingredients
6 egg whites
1 tbsp skim milk or water
1 tbsp chopped parsley
pepper
chopped or grated vegetables to fill
fresh parsley to garnish

1.Beat egg whites with milk. Season with pepper and parsley.
2.Pour into hot frying pan. Cook on low, turning pan so that soft top is cooked. Continue
until the edges are almost dry.
3. In a non-stick pan, lightly cook veggies.
4.Put in line along centre of omelette and fold in the two edges. Turn over and cook until
light brown



Faux Pizza
Ingredients:
1 slice of toasted diet wheat bread
1 slice of tomato
1 thin slice of onion
spices (oregano, basil, and thyme)
1 tbsp part skim Mozzarella cheese
1 tsp of grated Parmesan cheese
fat free olive oil spray

Note: The cheeses are not nonfat, but, of course, you can use nonfat and refigure the calories.

Directions:
Preheat broiler.
Place sliced onion and tomato on the toasted wheat bread and sprinkle seasonings over top.
Put the Mozzarella and Parmesan cheeses on, and one sprits of the fat free olive oil spray.
Broil until the cheeses are melted and the edges of the bread are crusty (approximately 2-3 minutes).

Recipe makes 1 serving.

Nutrition Facts per Serving:
Calories 76
Total Fat 1.0g
Protein 4.0g
Carbohydrates 11g


Chocolate Brownies
Ingredients:
1/4 cup plus 1 Tbsp. unbleached flour
1/4 cup oat bran
1/3 cup cocoa powder
3/4 cup sugar
1/4 cup instant nonfat milk powder
1 pinch baking soda
1/4 cup chocolate syrup
3 egg whites
1 tsp. vanilla extract
1/3 cup chopped walnuts (optional)

Directions:
Combine flour, oat bran, cocoa, sugar, milk powder and baking soda in a large bowl; mix well. Stir in the chocolate syrup, egg whites, and vanilla extract. Fold in nuts if desired. Coat an 8"x8" pan with nonstick cooking spray. Spread batter evenly in pan, and bake at 325 degrees for 23 minutes or just until edges are firm and center is almost set. Cool to room temperature, cut into 16 2" squares and serve.

Recipe makes 16 servings.

Nutrition Facts per Serving:
Calories 71
Total Fat 0.4g
Carbohydrates 35g




Banana Cocoa Brownies
Ingredients:
1 cup quick-cooking oats
1 cup boiling water
4 egg whites
1-1/2 cups mashed ripe bananas (about 3 medium)
3/4 cup packed brown sugar
1/2 cup sugar
2 tablespoons vegetable oil
1 teaspoon vanilla extract
1 cup all-purpose flour
1/4 cup baking cocoa
1 teaspoon baking soda
1/2 teaspoon salt

Directions:
In a bowl, combine oats and boiling water; let stand for 5 minutes.
In a mixing bowl, beat egg whites, bananas, sugars, oil and vanilla until blended.
Combine the dry ingredients; gradually add to creamed mixture.
Stir in the oatmeal mixture.
Spread into a 13-in. x 9-in. x 2-in. pan coated with nonstick cooking spray.
Bake at 350 for 20-25 minutes or until a toothpick inserted near the centre comes out clean (do not overbake).
Cool on a wire rack.
Cut into bars.

YIELD: 4 dozen

Nutrition Facts per Serving:
51 calories
57mg sodium
0 cholesterol
10gm carbs
1 gm protein
1 gm fat




Zucchini Cakes
INGREDIENTS
•130 g shredded zucchini
•65 g Italian seasoned bread crumbs
•5/8 egg (this recipe was converted from a larger one, half an egg will be fine)
•9 ml mayonnaise
•3 ml prepared mustard
•4 g Old Bay Seasoning TM
DIRECTIONS
1.Preheat oven to 350 degrees F (175 degrees C). Grease a baking sheet.
2.In a large bowl combine zucchini, bread crumbs, egg, mayonnaise, mustard and Old Bay Seasoning. Mix well and form into patties. Place on prepared baking sheet.
NUTRITIONAL INFO
Servings Per Recipe: 4
Amount Per Serving
Calories: 96
•Total Fat: 3.3g
•Cholesterol: 31mg
•Sodium: 710mg
•Total Carbs: 13g
•Dietary Fiber: 1.4g
•Protein: 3.7g





Herbed Potatoes with Sauce
INGREDIENTS
•1 (14.5 ounce) can vegetable broth
•0.4 g dried thyme
•0.5 g dried parsley
•7 potatoes, quartered
•8 g cornstarch
•30 ml water
DIRECTIONS
1.In a medium pot over medium-high heat combine vegetable broth, thyme, parsley and potatoes. Bring to a boil and reduce heat to low. Cook, covered, for about 10 to 20 minutes, or until potatoes are tender; drain, reserving broth.
2.In a small bowl combine cornstarch and water; add to broth and cook, stirring constantly, over medium heat until mixture thickens into a sauce. Serve sauce over potatoes
NUTRITIONAL INFO
Servings Per Recipe: 4
Amount Per Serving
Calories: 51
•Total Fat: 0.3g
•Cholesterol: 0mg
•Sodium: 215mg
•Total Carbs: 10.6g
•Dietary Fiber: 1.8g
•Protein: 1.6g