Can’t think of what menu to serve on the holidays? Here’s some recipes for Christmas dinner, along with entrees and breaky recipes as well.

Breakfast / Brunch Recipes…

Scrambled Eggs with Chives and Sour Cream

Ingredients:
3 large eggs
5 egg whites
salt to taste
freshly ground black pepper
1 teaspoon olive oil
2 tablespoons chopped fresh chives
2 tablespoons non-fat sour cream

Cooking Instructions
1. Whisk the eggs, egg whites, salt and pepper together in a mixing bowl until well blended.

2. Heat the oil in an 8″ nonstick frying pan over medium heat.

3. Pour the egg mixture into the frying pan and stir constantly over low heat with a rubber spatula. When the eggs begin to get firm, add the chives and sour cream and continue stirring.

4. When the eggs have reached the desired degree of doneness, put them on warm plates or a platter and serve immediately.

Fruit Salad

Ingredients
2 tangelos, peeled, pitted and sectioned
1/2 pineapple, cored and cut into chunks
1 medium banana, sliced
2 tablespoons orange juice
1 teaspoon chopped, fresh mint

Instructions
1. Mix the fruit in a bowl.
2. Sprinkle with the orange juice and chopped mint.

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Entree / Appetizer Recipes…

Barbecued prawns

Preparation Time 30 minutes

Cooking Time 6 minutes

Ingredients (serves 6)
24 (about 1kg) green king prawns, peeled leaving tails intact, deveined
Olive oil, for greasing
2 lemons, juiced
Salt & ground black pepper
1 quantity sweet chilli & mango mayonnaise (use a low fat brand – Mandy)

Method
Soak the skewers in cold water for 30 minutes. Drain.
Carefully thread the prawns onto the skewers. Place in a large airtight container and keep in the fridge until needed. Brush a barbecue plate with the oil to grease and preheat on medium-high. Drizzle the prawns with the lemon juice and sprinkle with salt and pepper. Cook prawns on preheated barbecue for 2-3 minutes each side or until they change colour and are just cooked through. Serve immediately with sweet chilli & mango mayonnaise.
prep: 30 mins (+ 30 mins soaking time)
You will need 24 bamboo skewers for this recipe.

Source
Australian Good Taste – December 1999 , Page 13

Caramelised onion and goat’s cheese mini pizzas

Makes 24

Ingredients
2 large low fat pizza bases
2 tablespoons black olive tapenade (I used the option at the bottom of the recipe – Mandy)
olive oil cooking spray
50g goat’s cheese, crumbled (I used a really low fat ricotta cheese – Mandy)
thyme sprigs and extra-virgin olive oil, to serve

Caramelised onion
20g butter (I didn’t use ANY butter for this – Mandy)
1 tablespoon extra-virgin olive oil
4 brown onions, thinly sliced
1 tablespoon thyme leaves

Method
Make caramelised onion: Melt butter (I didn’t use ANY butter for this – Mandy) and oil in a large frying pan over low heat. Add onion and stir to coat. Cover and cook, stirring occasionally, for 20 minutes or until light golden. Stir in thyme. Cook, uncovered, stirring occasionally, for 25 to 30 minutes or until caramelised. Season with salt and pepper. Remove from heat and set aside.

Preheat oven to 240°C. Using a 5cm round biscuit cutter, cut 12 rounds out of each pizza base. Spread mini pizza bases thinly with tapenade. Lightly spray with oil. Place on a baking tray lined with baking paper. Bake pizza bases for 6 to 8 minutes or until crisp. Spoon warm caramelised onion over pizza bases. Top with goat’s cheese (I used a really low fat ricotta cheese – Mandy) and a small sprig of thyme. Sprinkle with cracked black pepper. Lightly drizzle with oil and serve.
Notes & tips
Variations: You could spread pizza bases with tomato, basil or rocket pesto instead of tapenade. Feta or fresh ricotta are suitable alternatives for goat’s cheese.

Source
Super Food Ideas – December 2005 , Page 58

Tomato and pesto tartins

Makes 24

Ingredients
6 small, ripe Roma tomatoes
1 1/2 sheets frozen ready-rolled puff pastry, partially thawed (I used low fat pastry for this – Mandy)
1 eggwhite, lightly beaten
1/3 cup good-quality basil or rocket pesto

Method
Preheat oven to 220°C. Lightly grease two 12-hole, flat-based patty pans. Cut out twenty-four 4cm rounds from a large sheet of baking paper. Use rounds to line patty pan bases.
Trim ends from tomatoes. Cut each tomato into four 0.5cm-thick slices. Place 1 tomato slice in each patty pan.
Using a 5cm round biscuit cutter, cut 24 rounds out of pastry sheets. Brush 1 side of pastry rounds with eggwhite. Place 1 pastry round, eggwhite side down, over each tomato slice. Bake for 12 minutes or until pastry is golden.

Slip a flat-bladed knife under each tartin to loosen. Place, tomato side up, on a plate. Remove baking paper. Top with pesto. Sprinkle with salt and pepper. Serve.
Notes & tips
Note: These tartins are best made just before serving.

Source
Super Food Ideas – December 2005 , Page 57

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Main Christmas Meal 1 – Summer Recipes

Lime and macadamia glazed ham

Ingredients (serves 12)
7 to 8kg leg of ham (I found a large quantity of lean ham – Mandy)
350g jar ginger, lemon and lime marmalade (You can use a diet / low calorie one if you prefer – Mandy)
2/3 cup brown sugar (I used about half of this sugar – Mandy)
2 tablespoons Dijon mustard
2 tablespoons sweet chilli sauce
1 cup macadamia nuts, chopped

Method
Position oven shelf in lowest shelf position of oven. Preheat oven to 150°C.
Line a roasting pan (large enough to comfortably hold ham) with 2 sheets of baking paper. Remove rind from ham. Use a sharp knife to score ham fat in a diamond pattern. Make sure you cut no deeper than 5mm. Place ham into roasting pan. Combine remaining ingredients in a bowl. Spoon half the mixture over surface of ham. Cook for 45 minutes. Remove from oven. Carefully spoon over remaining glaze. Cook a further 45 minutes, or until golden. Slice. Serve hot, cold, or at room temperature.
Source
Super Food Ideas – December 2003 , Page 36

Crispy garlic potatoes

Ingredients (serves 12)
10 (2kg) desiree potatoes
1/2 cup extra virgin olive oil (I used less oil than this – Mandy)
6 garlic cloves, crushed
1 bunch lemon thyme
Method
Cut potatoes into quarters. Place into a large saucepan. Cover with cold water. Bring to the boil over high heat. Reduce heat to medium. Partially cover. Boil gently for 15 minutes, or until potatoes are almost tender. Drain. Preheat oven to 220°C. Line a large roasting pan with baking paper. Spread potatoes over roasting pan. Combine oil, garlic, and salt and pepper in a bowl. Drizzle over potatoes, making sure they are well coated. Add thyme. Roast, turning occasionally, for 45 minutes, or until tender, golden and crisp.
Source
Super Food Ideas – December 2003 , Page 36

Marinated mushroom salad

Ingredients (serves 12)
1 cup walnuts
1/3 cup extra virgin olive oil (I used less oil with this – Mandy)
1/3 cup orange juice
2 tablespoons sweet chilli sauce
1 tablespoon brown sugar (I halved the sugar – Mandy)
800g button mushrooms, sliced
3 large avocadoes

Method
Preheat oven to 200°C. Place walnuts onto a baking tray. Cook for 10 minutes, or until toasted. Transfer to a wooden board. Roughly chop. Shake oil, juice, sweet chilli sauce, sugar, and salt and pepper in a screw-top jar until well combined. Place mushrooms into a serving bowl. Pour over three-quarters of dressing. Toss to coat. Cover. Refrigerate for 1 hour, or until mushrooms are tender. Just before serving, peel avocadoes and dice flesh. Add to mushrooms with walnuts and remaining dressing. Toss gently to combine. Serve immediately.
Source
Super Food Ideas – December 2003 , Page 39

Carrot and pineapple salad

Ingredients (serves 12)
1 x 2.2kg pineapple, peeled, quartered
6 large (1.2kg) carrots, peeled, grated
Method
Remove core from pineapple. Cut each quarter into 3, lengthways. Thinly slice. Place into a large serving bowl.
Add carrot to pineapple. Season with salt and pepper. Toss until well combined. Cover and refrigerate for 1 hour. Serve.
Notes & tips
Shortcut: Grate the carrots with your food processor to save time.

Source
Super Food Ideas – December 2003 , Page 39

Spinach and capsicum salad

Ingredients (serves 12)
2 red capsicums, quartered, deseeded
2 yellow capsicums, quartered, deseeded
350g jar marinated feta cheese (I used low fat feta and sprinkled my favourtie seasonings on it – Mandy)
2 tablespoons balsamic vinegar
300g baby spinach leaves

Method
Preheat grill on high. Line a baking tray with baking paper. Place capsicums, skin side up, onto tray. Grill for 10 minutes, or until skin blackens. Remove to a plastic bag. Stand for 10 minutes. Peel away skin. Slice flesh.
Drain and crumble feta, reserving 1/4 cup of oil. Shake oil, vinegar, salt and pepper in a screw-top jar until well combined.
Combine spinach, capsicums and crumbled feta in a large serving bowl. Pour over dressing. Toss gently. Serve.
Source
Super Food Ideas – December 2003 , Page 39

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Main Christmas Meal 2 – Winter Recipes…

Classic Roast Tenderloin of Beef
Ingredients
1 trimmed beef sirloin, about 3 pounds
1 tablespoon olive oil
freshly ground black pepper
salt to taste

Cooking Instructions
1. Preheat the oven to 425°F.

2. Rub the tenderloin with olive oil and sprinkle it with a generous amount of black pepper. Place the tenderloin
on a rack in a shallow roasting pan or baking sheet.

3. Roast the tenderloin for 30 minutes before sprinkling it with a generous amount of salt. Return it to the oven and continue to cook for 10 to 20 minutes more, depending on the exact size and the desired degree of doneness.

4. Remove it from the oven and let rest for at least 10 minutes before slicing. Serve the beef warm, at room temperature or cold.

(If you plan to serve the beef cold, you can prepare it in advance and store it in the refrigerator for up to 3 days.)

Horseradish-Mustard Sauce
Ingredients
1/2 cup freshly shredded horseradish
1 tablespoon Dijon mustard
1 cup non-fat sour cream
1 teaspoon sugar
salt to taste

Cooking Instructions
1. Mix all of the ingredients together in a small bowl.
Chill well before serving. Serve with beef.

(This can be made in advance and stored in the refrigerator for up to 3 days.)

Creamy Herbed Potatoes

Ingredients
12 small new red potatoes
2 tablespoons low-fat sour cream
2 tablespoons minced red onions
1 teaspoon salt
freshly ground black pepper
1 tablespoon chopped, fresh dill or parsley

Cooking Instructions
1. Scrub the potatoes and place in a saucepan. Cover the potatoes with water and bring to a boil.

2. Reduce the heat to medium and simmer until tender, about 10 to 15 minutes.

3. Drain the potatoes well.

4. Place the potatoes in a bowl and add the sour cream and onion. Stir gently and add the salt and pepper. Serve warm with a sprinkle of chopped dill or other fresh herb.

Sautéed Green Beans with Mushrooms and Pearl Onions
Ingredients
2 cups green beans
1/2 cup pearl onions, peeled
splash peanut oil
salt to taste
freshly ground black pepper
1 cup quartered mushrooms

Cooking Instructions
1. Bring 1/2 gallon of salted water to a boil. Cook green beans and pearl onions separately in the boiling water until just tender, about 4 minutes for the beans and 8 minutes for the onions.

2. Cut the onions in half.

3. Heat oil over high heat. Add the onions, salt and pepper and cook for 1 minute. Add the mushrooms and cook for 2 more minutes. Add the green beans and cook 2 more minutes.

4. Adjust the salt and pepper to taste. Serve immediately.

The above recipes “Main Christmas Meal 2 – Winter” are from

http://www.foodfit.com/cooking/cooking.asp

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Dessert…

Chocolate Chip Cheesecake

Prep and cook time: 50 to 55 minutes, plus at least 21/2
hours to chill

Makes: 10 servings

2/3 cup (about 3 oz.) reduced-fat chocolate wafer cookie crumbs
1-1/2 tablespoons melted butter or margarine
3 packages (8 oz. each) nonfat cream cheese
1 can (14 oz.) nonfat sweetened condensed milk
3 large egg whites
2 teaspoons vanilla
1/2 cup miniature chocolate chips

1. Combine crumbs and melted butter. Pat evenly over bottom and about 3/4 inch up the side of a removable-rim 8-inch cheesecake or cake pan (at least 13/4 in. deep).

2. In a food processor or bowl, whirl or beat cream cheese, milk, egg whites, and vanilla until very smooth. Stir in 1/4 cup chocolate chips.

3. Scrape batter into prepared pan. Evenly sprinkle batter with remaining chocolate chips.

4. Bake in a 350° oven until cake jiggles only slightly in the center when gently shaken, about 30 minutes.

5. Run a thin-bladed knife between cake and pan rim. Refrigerate cake, uncovered, until cool, at least 21/2 hours. Serve, or if making ahead, wrap airtight when cool and chill up to 2 days. Remove pan rim and cut cake into wedges.

From the site…

http://www.sunset.com/

Baked maple syrup pears with pecans

Preparation Time 10 minutes

Cooking Time 20 minutes

Ingredients (serves 4)
2 just ripe Beurre Bosc pears, peeled, cored, halved lengthways, leaving stems intact
160ml (2/3 cup) maple flavoured syrup
45g (1/3 cup) pecans
4 low-fat ice-cream slices
Method
Preheat oven to 230°C. Cut four 50cm-long sheets of non-stick baking paper. Place each pear half lengthways down the centre of each piece of baking paper.
Drizzle each pear with 1 tbs of maple flavoured syrup. Gather up the ends of the baking paper around the pear to enclose and form a bag. Tie firmly with unwaxed white string to secure. Place on a baking tray and bake in preheated oven for 17 minutes. Add pecans to tray and cook for a further 3 minutes or until the pears are soft and the pecans are toasted.
Untie each bundle and serve each pear on an ice-cream slice. Drizzle with remaining maple flavoured syrup. Scatter over the pecans.
Notes & tips
leftovers: Use the maple flavoured syrup on grilled bananas and pancakes. Use the pecans in low-fat muffins and cakes. Use the ice-cream squares topped with fresh fruit.

Source
Australian Good Taste – August 2002 , Page 96

Apricot custard tarts

Ingredients (serves 4)
450g can apricot halves in natural juice, drained
1 sheet reduced-fat puff pastry, partially thawed
1/3 cup low-fat custard
1 eggwhite, lightly beaten
1 tablespoon raw sugar
Method
Preheat oven to 200ºC. Line a large baking tray with non-stick baking paper. Pat apricot halves dry with paper towels. Cut each apricot piece in half.
Cut 4 x 11cm circles from pastry. Place onto prepared tray. Working with 1 pastry circle at a time, fold edge in and pinch to form a small case. Spoon 1 tablespoonful of custard into centre of each pastry case. Arrange apricot pieces over custard.
Brush pastry with eggwhite. Sprinkle sugar over tarts. Bake for 15 minutes, or until golden and crisp. Allow to cool slightly before serving.
Notes & tips
Variation: Apricots can be replaced with 450g can pears or plum halves or fresh fruit.

Source
Super Food Ideas – December 2003 , Page 27

Low fat appetizers and dips recipe to make your mouth water.

1. Spicy Crispy Snacks

4 – 5 sheets of corn bread or pita bread
Low fat cooking spray
Spicy Seasoning Powder

Method
Spray each sheet of bread on each side with cooking spray – not too much. Then quickly cut into small squares. Place the squares onto a baking tray lined with baking paper and sprinkle on seasoning. Bake in a hot oven until they are hard and golden, turning once so both sides are cooked. Be careful not to burn them. Serve with a Dip or munch them on their own.

2. Seafood Pate

. 1 large tin of your favorite seafood such as salmon (remove bones), tuna or sardines – in springwater
. 1 onion, chopped
. small amount of ground black pepper
. Dash of tobasco sauce
. 4-5 tablespoons of low fat cream cheese
. 1/3 cup of low fat sour cream
. Small squeeze of lemon juice

Method
Place all of the above ingredients into a blender and combine until smooth. Serve in a dip or pate bowl with chopped parsley or spring onions on top for decoration. The spicy crispy snacks or your favourite veggie sticks eg, celery or carrot sticks taste great with this dip. Why not serve this dip with some low fat cracker biscuits too?!

3. Pinto Bean Dip

Serve with baked low fat tortilla chips.

Servings: 10
Yield: 2 1/2 cups

. 2 – 15 ounce can pinto beans, drained
. 8 slices canned jalepeno and 2 tablespoons of juice
. 1 teaspoon salt
. 1 teaspoon sugar
. 1/2 teaspoon onion powder
. 1/8 to 1/4 teaspoon cayenne pepper
. 1/2 teaspoon paprika
. 1/4 teaspoon garlic powder

Puree all ingredients in food processor on high speed until smooth. Cover and refrigerate for 1 hour or more. Serve with baked tortilla chips or on chalupas with lettuce, tomatoes and low fat cheese.

4. Cottage Cheese Dip

Serve with fresh raw veggies.
Servings: 20
Yield: 1 1/3 cups
. 1 cup cottage cheese, creamed
. 2 tablespoons lemon juice
. 2 tablespoons milk
. 2 tablespoons low fat salad dressing or mayonnaise
. 2 tablespoons green onions, chopped
. 1/4 cup parsley, coarsely chopped
. 1/2 teaspoon tarragon leaves
. 1 dash pepper

Mix ingredients in a blender, scraping sides of blender jar with a rubber scraper and as needed until mixture is smooth and creamy. Serve with fresh vegetables – carrots, celery, green pepper etc.

5. Poblano Pico de Gallo

This mild topping can be used on any thing – chicken, fish, sandwiches and baked low fat tortilla chips.
Servings: 16

. 1 large or two medium fresh vine ripe tomatoes, diced
. 1 large poblano pepper, firm and dark green in color
. 1/2 cup or less cilantro, chopped fine
. 1 large sweet hybrid onion like Vidallia, chopped
. juice of 1 large lime
. 1 clove of garlic (2 cloves if you are a garlic lover)
. salt and fresh ground black pepper to taste

Combine all ingredients and place in an airtight container in refrigerator to meld flavors together. Enjoy on all kinds of meat, poultry and fish or as a dipper for low fat baked tortilla chips. This milder version can even be used on sandwiches without masking other flavors.

6. Mango Red Onion Salsa

Serve as an accompaniment for grilled fish or chicken.
Serves: 4
Yields: 1 3/4 cups

. 2 small mangoes, peeled, pitted, diced
. 3/4 cup chopped red onion
. 1/4 cup chopped fresh cilantro
. 2 tablespoons fresh lime juice
. 1 teaspoon minced peeled fresh ginger
. 1/2 teaspoon grated lime peel
. 1/8 teaspoon cayenne pepper

Combine all ingredients in medium bowl; toss to blend. Season with salt and pepper. Let stand 20 minutes.
(Can be prepared 3 hours ahead. Cover and refrigerate.)

7. Bar -B-Q Glazed Turkey Meatballs

The Butterball Turkey Company
www.butterball.com

Meatballs may be made a day ahead of time, refrigerated and then glazed prior to serving. *A barbecue sauce with a sweeter flavor works best.

Servings: 20
Yield: 50 Small Meatballs
Preparation Time: 20 minutes
Cooking time: 25 minutes

. 1 – 1 1/4 pounds Butterball® Fresh Ground Turkey
. 1 cup sauerkraut, drained, finely chopped
. 1/4 cup original flavored barbecue sauce*
. 1/2 cup currant jelly
. 3 tablespoons original flavored barbecue sauce*

Heat oven to 375°F. To make meatballs, combine turkey, sauerkraut and the 1/4 cup barbecue sauce in a medium bowl. Shape turkey mixture into small meatballs, about 1-inch in diameter. Place in a 15-1/2″ x 10-1/2″ x 1″ jelly-roll pan sprayed with cooking oil spray. Bake 12 to 15 minutes or until no longer pink in the center.

Meanwhile, heat jelly and the 3 tablespoons barbecue sauce in large skillet over medium-low heat until jelly melts. Add meatballs, turning to coat with glaze. Continue heating until meatballs are hot and glazed.

Note: I’ve used the above recipe as a guide. You can modify when making it to ensure that you’re using low fat or reduced sugar and salt sugar ingredients. For example using Low Calorie currant jelly. I don’t have butterball products where I live so I used lean gound turkey from the local poultry shop.

8. Blue Cheese Baguette Spread

These is great for a quick and easy appetizer.
Serves: 16

. 8 ounces fat free cream cheese, softened
. 2 ounces Bleu cheese, crumbled
. 2 tablespoons walnuts, toasted and coarsely chopped
. 1 tablespoon fresh chives, chopped
. 1 tablespoon fresh parsley, chopped
. 1/4 teaspoon freshly cracked black pepper, to taste
. pinch of salt

Mix ingredients together and chill. Spread on thin slices of baguette or party rye bread.

9. Stuffed Mushroom Caps

Makes enough for a crowd and can be prepared the day
ahead and baked just before serving.

Servings: 20 – 2 caps per person

. 40 large fresh button mushrooms, cleaned
. 3/4 teaspoon olive oil
. 2 teaspoons garlic, minced
. 3/4 teaspoon oregano
. 6 ounces chopped, frozen spinach, thawed, drained and squeezed dry
. 1/3 cup fat-free cottage cheese
. 1/4 cup green onions, minced
. 2 Tablespoons grated Parmesan cheese
. 3 ounces cooked tiny shrimp
. 1/4 cup seasoned Italian bread crumbs
. 1 tablespoon Dijon mustard
. 1/2 teaspoon Tabasco sauce

Preheat oven to 400° degrees F. Remove stems from mushrooms and chop finely. Place mushroom caps on baking sheets with the trimmed stem-side up. Set them aside.

In a skillet, heat oil and add chopped mushroom stems, garlic, and oregano. Cook over medium heat for 5 minutes, stirring often. Transfer mixture to a mixing bowl.

After spinach has thawed, squeeze until all moisture has been removed. Add spinach to cooked mushrooms along with cottage cheese, onions, Parmesan cheese, shrimp, breadcrumbs, mustard and Tabasco. Mix well. Top mushrooms generously with filling. Bake at 400° degrees F. for 15 minutes until mushrooms are tender. Serve warm.

10. Shrimp and Crab Crostini

This can be made ahead of time for those special parties.
Serves: 32

. 32 baguettes slices, 1/4 inch thick
. Extra Virgin Olive Oil cooking spray
. 8 oz. Cooked shrimp , salad shrimp or crab meat or a combination of both, chopped coarsely)
. 1 large red bell pepper, very finely diced
. 3 tablespoons fat free or low fat mayonnaise
. 2 tablespoons fresh Italian parsley, chopped
. 1 tablespoon fresh chives, chopped
. 1 tablespoon freshly squeezed lime juice
. 1 tablespoon Dijon mustard
. 2 teaspoons fresh grated Parmesan cheese
. 4 to 5 drops Tabasco Sauce
. salt to taste
Toast the baguette slices:
Light spray a nonstick skillet and heat over medium high heat. Grill each side of baguettes until golden brown, 1 to 2 minutes. Remove from heat, place on paper towels. The bread can be toasted ahead of time and stored in an airtight container at room temperature and used anytime.

In bowl, combine 8 oz. seafood, red bell pepper, low fat mayonnaise, parsley, chives, lime juice, Dijon mustard, Parmesan and Tabasco, blend well. Add salt to taste. Spread mixture on each slice of toasted baguette. Garnish with parsley leaf and serve.

11. Chipotle Tomatillo Salsa

Fire roast the tomatillos for a smoky flavor.
Makes about 2 cups
Serves 8

. 2 teaspoons olive oil
. 1/2 cup sliced onion
. 15 tomatillos (about 1-1/2 lbs.), soaked in warm water for 30 minutes, husked, and fire-roasted
. 1 tablespoon chipotles in adobo purée
. 1/2 teaspoon salt, or to taste
. 1/2 teaspoon sugar, or to taste
. Juice of 1 large lime
. 1/2 cup fresh basil leaves, coarsely chopped

Soak in warm water for 30 minutes. Peel off the husks from the tomatillos and rinse to remove the sticky residue. Other than peeling off the husk, do not peel the green skin. Roast tomatillos until charred under the broiler or over an open flame such as a grill or a gas burner. Make sure the heat is quite hot, otherwise the tomatillos will turn mushy before being charred. Leave slightly blackened skins on if you like a smoky, woody taste, otherwise remove charred skins.

In medium sauté pan or skillet over medium heat, heat 2 teaspoons of oil and sauté onion, stirring occasionally, 4 to 8 minutes, or until golden brown and completely soft. Place tomatillos, onion, and chipotle purée in a blender or food processor and pulse to a coarse or smooth purée, as you prefer, adding a little water to thin, as necessary.

Add salt, sugar and lime juice. Taste and adjust seasoning. Stir in the chopped basil and let sit at room temperature for 1 hour before serving. Store in airtight container in refrigerator for up to 3 days.

Recipe numbers 3-11 source:
LowFatLifestyle.com

Have some fun, especially in the warmer weather, with these low fat salad recipes to help add some variety to your menus.

Lettuce, Egg, Beef and Bacon Salad

(You can also use lean chicken breasts, thighs or turkey in place of the beef)

250 grams Lean Beef Strips, sliced very thin
2-3 lean bacon rashers
(Use the 98% Fat Free Breakfast Bacon)
Some Gourmet Lettuce
3 Poached Eggs whites, chopped
Some Green Shallots (spring onions), chopped
250 gms cherry tomatoes
No Oil French Dressing

Method:
Quickly cook thin strips of lean beef or meat to your liking in a pan. Then place aside. Cook bacon until crispy, drain on absorbent paper. In a salad bowl (or individual serving bowls) place the lettuce leaves, egg, shallots, tomatoes beef and bacon. Pour dressing over salad. Then toss the salad with a salad fork and spoon. Make this salad just before serving. The dressing gives off a better flavor if the meat is still hot when the salad is being tossed. Serves four .

Grilled Chicken & Potato Salad

Meat:
4 Lean Chicken Breasts (skin and fat removed)
All Purpose Spicy Seasoning
Small amount of flour

Potato Salad:
2-3 Potatoes (keep the skin on)
1 large onion, chopped
Some garlic
Ground black Pepper
Small amount Parsely

Method:
Roll chicken breasts in flour and seasoning. Then grill.
Place potatoes (whole) into a microwave dish and cook until soft. Then chop into cubes. In a seperate microwave dish (a smaller one) place the garlic and onion and cook until the onion is soft. Then combine with potatoes the garlic, onion, pepper and parsley. Place the chicken breast on a plate with potato salad and serve a a light garden salad. Serves 4. (When microwaving use only a small amount of water and only a light spray of low fat cooking spray)

Fruit Salad Surprise

1 cup of strawberries
1 cup of grapes
2 cups of chopped banana
1 tub of low fat yogurt – your choice of flavour
1 level tablespoon unsalted crushed nuts

Mix it all together in a bowl.
That’s it!

Something Different

3 Stalks celery chopped
1 small tin pineapple pieces (low cal)
1 cup 95% Fat Free Cheese grated
1/3 onion chopped finely

Throw it all together into a salad bowl.

You are probably thinking – yuk – but it’s really nice with lots of flavor. Believe me I wouldn’t suggest it if I hadn’t tried it myself.

Watermelon Salad

5 cups of watermelon
1 half cup of red onion / spanish onion
(chopped finely)
Small amount of Mint leaves
Lemon juice

Pull it all in a salad bowl and there you have it!

Curried Rice Salad with Egg Whites

3 cups Cooked Rice – brown or white rice
3/4 cup Egg Whites – either real, carton or packet
(cooked)
Spring Onion or Shallots chopped
Curry powder – to your flavoring
1/2 Red Capsicum (Bell Pepper)- chopped
1 cup of frozen corn (cooked and drained)

Combine in a salad bowl. Ta-dah!

Pasta Salad

3 cups of cooked pasta shells of your choice
(cooled)
1 cup of sliced black olives in spring water
1 cup cherry tomatoes
Small amount of ground black pepper
Sprinkle of low fat parmesan cheese
Low Fat Salad Dressing of your choice eg…
(Italian Pasta, Low Fat Potato Salad,
Low Fat Caesar Salad)

Combine together in salad bowl.

Mexican Chicken Salad

3 x Lean Chicken Breasts, rolled in mexican
spices and grilled. Then sliced thinly.
1 pack fresh Gourmet Lettuce Leaves
1.5 cup tomatoes – chopped
1/2 cup spanish / red onion – chopped
1/4 Red Capsicum / Bell Pepper – chopped
1 Stalk celery – chopped
Low Fat Salad Dressing (Low Fat Caesar,
Low Fat Potato Salad or Low Fat Ranch)

Combine together in a salad bowl.

Beef ‘n’ Noodle Salad

500 grams Very thin Lean Beef Strips
1 packet of low fat egg noodles
(or rice noodles)
1 onion, chopped into rings
1/2 Green Capsicum / Bell Pepper (chopped)
Low Fat Satay Sauce

Prepare the noodles as per the packet instructions.

Quickly stir fry, with low fat cooking spray, in a wok or pan the beef strips. Then quickly place them aside – so they don’t become tough. Now cook the capsicum and onion. Drain the noodles adding them to the wok. Throw in the beef strips and the Satay Sauce (not too much) and combine. Place in large bowl for everyone to serve themselves.

Old favourite: Prawn / Shrimp Cocktail

600 grams of prawns cooked (shells removed with the tails on)
1 cup cherry tomatoes chopped in half
1/2 cup chopped spring onions / shallots
Lettuce Leaves
Low Fat Seafood Salad Dressing (red)
Ground Black Pepper to taste
4 small bowls

Line the base of the 4 small bowls with the lettuce leaves.

In a large bowl carefully combine the prawns, onion, black pepper and tomatoes. Then spoon into the small bowls. Now pour on the seafood dressing.

Mouth watering low fat dessert recipes.

Tiramisu Pudding

Servings: 12

. 1/3 cup free fat free Suisse mocha flavor coffee mix (like General Foods International Coffee), divided
. 2 tablespoons hot water
. 1 – 3 ounce package lady fingers, split
. 2-1/2 cups cold skim milk, divided
. 1 – 8 ounce tub fat free cream cheese
. 2 packages (4-serving size each) vanilla flavor fat free, sugar free instant pudding & pie filling
. 1 cup thawed light whipped topping

Dissolve 1 tablespoon of the flavored instant coffee in hot water in small bowl; sprinkle over ladyfingers. Line bottom and side of shallow 2-quart dessert dish with ladyfingers.

Place 1/2 cup of the milk, cream cheese and remaining undissolved flavored instant coffee in blender container and cover. Blend on medium speed until smooth. Add pudding mixes and remaining 2 cups milk; cover. Blend on medium speed until smooth. Carefully pour into lined bowl. Top with whipped topping.

Refrigerate at least 3 hours or until set. Just before serving, sprinkle with additional undissolved flavored instant coffee, if desired.

Source: Low Fat Lifestyle.com

Peach Coffee Cake

Servings: 9

. 1/2 cup firmly packed brown sugar
. 1 3/4 cup all purpose flour
. 1 teaspoon baking powder
. 1/2 teaspoon baking soda
. 1/2 teaspoon salt
. 3/4 cup skim milk
. 2 tablespoons canola oil
. 1 1/2 teaspoon vanilla
. 1/4 cup egg substitute
. 1 1/2 cup peeled fresh peaches, chopped

Topping:
. 1/4 cup sugar
. 1/2 teaspoon cinnamon

Preheat oven to 400°F. Spray 9 inch cake pan with cooking oil spray. In medium bowl, combine flour, brown sugar, baking powder, baking soda and salt, mixing well.

In another small bowl, combine oil, milk, vanilla and egg substitute, blending well. Add to the flour and sugar mixture; stir just until moistened. Fold in chopped fresh peaches. Spoon batter into prepared cake pan. In another small bowl, combine sugar and cinnamon, mixing well. Sprinkle over batter. Bake at 400°F for 25 to 33 minutes until top is lightly browned. Serve warm alone or with fat-free frozen yogurt.

Source: Low Fat Lifestyle.com

Coconut Macaroons

48 Cookies

. 3 egg whites
. 1/2 cup sugar
. 1 tablespoon lemon juice
. 1 cup shredded coconut
. 2 tablespoons nonfat condensed milk

In a large bowl, beat the egg whites until they are stiff. Add the sugar and lemon juice and beat until blended. Stir in the coconut and milk. Spoon the dough by teaspoonfuls onto cookie sheets lightly sprayed with cooking oil. Let the dough stand several hour to dry out. Bake the macaroons at 350°F for 15 to 20 minutes. Makes 48 cookies.

Source: Low Fat Lifestyle.com

Berry Cheesecake Dessert

. 1/2 of an 8-ounce tub (about 1/2 cup) fat-free cream cheese
. 1/2 cup low-fat ricotta cheese
. Low-calorie powdered sweetener equal to 3 tablespoons sugar, or 3 tablespoons sugar
. 1/2 teaspoon finely shredded orange peel or lemon peel
. 1 tablespoon orange juice
. 3 cups sliced strawberries, raspberries, and/or blueberries
. 4 gingersnaps or chocolate wafers, broken

1. In a blender container or food processor bowl combine cream cheese, ricotta cheese, powdered sweetener or sugar, orange or lemon peel, and orange juice. Cover and blend or process until smooth. Cover and chill for 4 to 24 hours.

2. To serve, divide the fruit among dessert dishes. Top each serving with the cream cheese mixture and sprinkle with the broken cookies. Makes 4 servings.

Source: Better Homes and Gardens

Oatmeal Raisin Cookies

Servings: 30

. 3/4 cup sugar
. 1/4 cup brown sugar
. 1/4 cup reduced-calorie margarine (no saturated fat, like SmartBalance®)
. 1/4 cup pureed prunes or fat replacement
. 1/2 teaspoon vanilla
. 1/4 cup egg substitute
. 3/4 cup flour
. 1/2 teaspoon baking soda
. 1/2 teaspoon cinnamon
. 1/4 teaspoon salt
. 1 1/2 cups quick-cooking oats
. 1 cup raisins

Heat oven to 375 degrees F.

Cream margarine and sugars. Add pureed prunes and beat until light and fluffy. Add vanilla and egg substitute; blend well. Combine flour, baking soda, cinnamon and salt. Add to sugar mixture. Mix well. Stir in oats and raisins. Drop by rounded teaspoons 2 inches apart onto cookie sheets. Bake for 7 to 10 minutes. Do not overcook. Yields 30 cookies.

Source: Low Fat Lifestyle.com

Blackberry Cobbler – Great with a scoop of fat-free frozen yogurt!

Servings: 8

. 1/4 cup low fat margarine
. 1/2 cup sugar

. 1 cup sifted all-purpose flour
. 1/4 teaspoon salt
. 2 teaspoons baking powder
. 1/2 cup skim milk

. 1 1/2 cup frozen blackberries
. 1/2 cup sugar
. 1 cup skim milk

Preheat oven to 375°F.

Spray 10 x 5 x 3 or 2 quart casserole dish with cooking spray.

Cream together butter and 1/2 cup sugar until light and fluffy. Sift together flour, salt and baking powder.

Add flour mixture to creamed butter and sugar mixture alternately with 1/2 cup milk. Beat until smooth. Pour into prepared pan. Spoon berries over batter. Sprinkle 1/2 cup sugar over berries. Pour 1 cup milk over top. Bake 45 to 50 minutes. Batter will rise to top and create a custard within.

Note: Raspberries, blueberries or sliced peaches (canned – #2 can or fresh) or canned tart cherries may be used. Sugar that is sprinkled on top may be lowered to 1/4 cup depending on sweetness of fruit (like canned peaches). If using canned fruit, drain before using.

Source: Low Fat Lifestyle.com

Sick of your run of the mill middle of the day meals. Try the following low fat lunch recipes.

1. Salmon, Tomato and Cucumber Sandwiches
Filling can be made a few hours ahead, if kept in the fridge.

Small can pink salmon in springwater or brine, drained
1 spoonfull low-fat cottage cheese
(If you don’t like cottage cheese use low fat grated cheese)
A few slices of green cucumber
4 slices wholemeal or grain bread
A few cherry tomatoes sliced
Some ground black pepper to taste

Combine salmon, cottage cheese or grated cheese and pepper. Spread the salmon mixture on the bread. Place a layer of sliced cherry tomatoes and the slices of cucumber on top of the salmon. Add the top slice of bread.

2. Chicken, Onion, Egg and Lettuce Sandwiches

Make sandwiches just before serving.

1 – 2 lean chicken breasts grilled or microwaved
Some low fat mayonaise
1 – 2 boiled eggs or poached egg whites
1/3 of an onion chopped finely
Some mustard powder to taste
Some curry powder to taste
Some lettuce leaves
4 slices wholemeal bread

Place all of the above ingredients into a mixing bowl or blender – except the bread and lettuce. When the mixture is completely combined spread a portion of it on the bottom slice of bread, add the lettuce then the top slice of bread.

3. Cucumber and Cream Cheese Sandwich

. 16 slices whole wheat bread
. 2 tablespoons chopped fresh parsley
. 8 ounces fat free cream cheese, softened
. 1 to 2 teaspoons skim milk
. 1 cucumber, peeled and thinly sliced
. 1/4 teaspoon fresh course ground black pepper
. 3 medium tomatoes, thinly sliced
. 1/4 teaspoon salt
. 8 leaves of green curly leaf lettuce

You may trim the crust from the bread if you prefer.

Mix the softened cream cheese with 1 teaspoon skim milk to make more speadable. Add the chopped parsley and spread on one side of the sandwich. Arrange the cucumber slices on top of the cream cheese mixture. Sprinkle with fresh ground black pepper. Arrange the thinly sliced tomatoes on top of the cucumber slices. Lightly salt tomato slices. Add lettuce leaves and top with second piece of bread. Cover with plastic wrap and chill for 30 minutes.

4. Lobster Roll

This is a low fat version of the famous New England sandwich.

. 1/4 cup finely chopped green onion tops
. 1/2 cup low-fat mayonnaise
. 1 – 2 tablespoons finely chopped celery
. 1/2 teaspoon salt
. 1 tablespoon lemon juice
. Dash of Tabasco sauce
. 4 cups chopped cooked lobster meat
. Rolls or hot dog buns

Combine onions, mayonnaise, celery, lobstermeat and seasonings. Chill in refrigerator for 1 hour to let flavors blend. Spoon into split rolls and serve.

5. Turkey Wraps

. 1/2 red onion, sliced very thin
. 1/3 cup fat-free mayonnaise
. 1 1/2 teaspoons chipped chipotle peppers, in adobo, include some sauce
. 4 – 8 inch low fat flour tortillas
. 1/2 pound shredded or sliced roast turkey or chicken
. 3/4 cup shredded romaine lettuce

Blend chipotles and mayonnaise in blender until smooth. Warm tortillas between plastic wrap in microwave for 30 to 40 seconds on high. Spread 1 tablespoon chile mayonnaise mixture on each warm tortilla. Place one fourth of the turkey, onion and lettuce across the middle of each tortilla, season with salt and pepper to taste and roll up. If you prefer cilantro to chipotle peppers, you can substitute 1 1/2 tablespoons of chopped fresh cilantro for the pepper.

6. Grilled Veggie Sandwich with Basil

. 2 medium button mushrooms, sliced
. 1/2 medium eggplant, peeled, cut into 3/4 inch round slices
. 1 medium zucchini, trimmed, cut in 1/2 inch lengthwise slices
. 1 large sweet red onion, cut into 1/2 inch thick slices
. 1 large sweet red bell pepper, sides cut in lengthwise slabs
. fresh ground black pepper to taste
. 4 slices crusty bread

Grilling Sauce:
. 1/2 cup basil leaves, minced
. 2 large cloves garlic
. 1/2 cup balsamic vinegar

Seasoned Mayonnaise:
. 1/4 cup fat free mayonnaise
. 1/2 cup basil leaves, minced
. 1 large clove garlic, minced

Grilling Sauce: Combining basil, garlic and vinegar in a small bowl.

Heat barbeque grill to medium high and place eggplant, zucchini, onion and red bell pepper in a single layer on grate. Brush on grilling sauce and turn vegetables over. Brush other side with sauce. Turn vegetables to cook evenly, brushing generously with sauce. When vegetables are just tender but still intact, remove from grill. Brush on remaining sauce and season to taste with salt if desired and fresh ground pepper.

Seasoned Mayonnaise: Combine fat free mayonnaise, basil and garlic in a small bowl. Spread mayonnaise on bread slices. Divide vegetables evenly and layer on two slices of bread and top with remaining bread slices. If you like your sandwich toasted, grill sandwich lightly brown on grill sprayed with a small amount of cooking oil spray. Otherwise, wrap sandwich in foil and heat on grill until very warm.

7. Mexicali Shrimp Sandwiches

. 1 large ear of corn, husked
. 10 ounces bay shrimp (or tiny shrimp), cooked (about 1 1/2 cups)
. 1 cup diced red bell pepper
. 2 tablespoons chopped fresh cilantro
. 2 tablespoons chopped green onions
. 4 teaspoons fresh lime juice
. 1 teaspoon grated lime peel
. 1/2 teaspoon hot pepper sauce
. 2 teaspoons fat-free mayonnaise
. 6 – 4 inch Kaiser rolls or low fat hamburger buns, cut horizontally in half

Cook corn in a pot of boiling salted water for three minutes. Drain and cool. Cut kernels off cob. Place corn kernels in a medium bowl. Add shrimp, bell pepper, cilantro, green onion, lime juice, lime peel and hot pepper sauce and toss to blend. Mix in mayonnaise and season with salt and pepper. Chill. (May be made one day in advance and stored in refrigerator) Pull out a small amount of the bread on the low half of the bun to hollow out to form a slight indention or bowl effect. Scoop salad into roll indentions and top with other half of roll.

8. Spicy Tofu Wraps

. 4 tablespoons fresh lime juice (just use fresh)
. 1 tablespoon canola oil
. 8 ounces firm tofu, drained, patted dry, crumbled
. 1/2 cup red onion, chopped
. 1/3 cup fresh cilantro, chopped, stems removed
. 1 clove garlic, minced
. 4 7- to 8-inch-diameter low fat flour tortillas
. 2 cups thinly sliced lettuce leaves
. 1 cup purchased spicy or mild salsa

Whisk 3 tablespoons lime juice and oil in medium bowl. Add tofu, onion, cilantro and garlic and toss to blend. Season to taste with salt and pepper. Let marinate 20 minutes.

Preheat oven to 350°F. Wrap tortillas in foil. Place in oven until heated through, about 10 minutes. Meanwhile, toss lettuce with 1 tablespoon lime juice in small bowl. Place 1 tortilla on each of 4 plates. Place layer of lettuce down center of each tortilla. Top with tofu mixture, dividing equally. Spoon 1 1/2 tablespoons salsa over each. Roll up tortillas. Serve, passing remaining salsa separately.

9. Honey Mustard Turkey Roll

. 4 Kaiser rolls
. Olive Oil Cooking Spray
. 1/2 cup fat-free cream cheese spread (in tub)
. 1 tablespoon honey
. 2 tablespoons Dijon Mustard
. 8 ounces smoked low-fat deli sliced turkey breast
. 4 very thin slices red onion

Mix fat-free cream cheese, honey and mustard together in small bowl.

Slice Kaiser rolls in two. Spray nonstick skillet lightly with olive oil cooking spray and heat over medium high heat. Add Kaiser rolls, cut side down and toast until lightly browned. Spread both sides of rolls with honey mustard mixture. Top with turkey breast and sliced red onion. Serve with fresh green grapes and apple wedges.

10. California Turkey Wraps

. 1 pound turkey breast cutlets, 4 ounces each thawed and pounded thin
. 4 – 8 to 9 inch fat free flour tortillas
. Fat free ranch-style salad dressing
. 2 cups medium spinach leaves, stems removed
. 1 small cucumber, peeled and sliced thin
. 1 cup alfalfa sprouts
. 1 large red bell pepper, cut in slices
. ½ cup pickled hot yellow banana peppers, cut in rings, drained

Broil thawed steaks 3 to 3-1/2 minutes per side, 3 to 4 inches from the flame to an internal temperature of 160 degrees F. Chill and cut into 1/4-inch strips. For each sandwich: spread the entire surface of tortilla with dressing.

Top with a layer of spinach leaves, then sliced cucumbers, then alfalfa sprouts, and then turkey strips. Place red pepper slices on top of the turkey along with the yellow pepper rings. Top with additional salad dressing and roll up burrito-style. Serve wrapped in sandwich paper to help hold together.

Recipe Numbers 3 – 10 source:
Low Fat Lifestyle.com

Low fat soup recipes, along with chowders and stews to help keep the taste buds happy in the cool weather.

Lemongrass Chicken Soup

. 3 cups low fat chicken broth
. 1/4 cup sliced shiitake mushrooms or button mushrooms
. 2 large stalks lemongrass, peeled, trimmed
. 1/8 teaspoon cracked black pepper
. 1/2 cup cup cooked boneless, skinless chicken breasts, cut in pieces
. 6 tender and thin asparagus spears, cut diagonally in one inch pieces
. 2 green onions, cut diagonally in thin slices
. Fresh basil for garnish (optional)

Cut trimmed and peeled lemongrass stalks into 3 to 4 inch pieces. Cut each piece in half lengthwise. Tie the lemongrass into a bundle with cotton twine. Combine broth, lemongrass, sliced shiitake mushrooms and pepper in a medium saucepan and bring to a boil. Reduce heat immediately and simmer, uncover for ten minutes.

Remove the lemongrass bundle from the broth. Add the asparagus and chicken. Simm for another 3 minutes or until heated through. Asparagus should be crisp but tender. Remove from heat, add green onions. Divide among four bowls and garnish with fresh chopped basil.

Source: Low Fat Lifestyle.com

Chicken Corn Chowder

. 1 package (8 ounces) fresh mushrooms, sliced
. 1 medium onion, chopped
. 2 – 14.5 ounce cans low fat chicken broth
. 1 package (16 ounces) frozen white shoepeg corn
. 2 cups cooked chicken breast, cubed
. 1 (10.75 ounce) can low fat cream of chicken soup
. 1/2 cup cooked orzo
. 1/2 teaspoon dried rosemary
. 1/2 teaspoon dried basil
. 1 tablespoon granulated sugar
. 1/2 teaspoon salt
. 1/2 teaspoon fresh ground black pepper
. 1 cup skim milk
. 2 tablespoons all-purpose flour

Sauté mushrooms and onion in a small amount of the chicken broth in a large Dutch oven over medium-high heat for 5 minutes or until tender.

Add chicken broth and the next nine ingredients and simmer for 10 minutes or until orzo is tender. Stir milk and flour together in a small bowl and gradually add to chowder and simmer on low heat for 5 more minutes. (To reheat, add small amount of water or skim milk if needed for thinning.)

Source: Low Fat Lifestyle.com

Turkey Vegetable Chowder

. 1/2 cup chopped onion
. 1/2 cup chopped green bell pepper
. 1/2 cup chopped red bell pepper
. 1/2 cup chopped celery
. 1 – 10 3/4 ounce can low fat condensed cream of chicken soup
. 1 1/2 cups skim milk
. 3 cups cubed cooked turkey breast
. 1 – 10 ounce package frozen corn
. 1 teaspoon dried basil leaves
. 1/2 teaspoon dried thyme leaves
. 1/4 teaspoon freshly ground pepper

Spray large nonstick saucepan with cooking oil spray. Heat until hot. Add celery, onion, green and red bell peppers. Cook over medium heat until tender. Add remaining ingredients. Cook over medium heat until chowder is hot.

Source: Low Fat Lifestyle.com

Eggplant Stew

. 2 small eggplant, pared, diced and parboiled
. 1 pound ground turkey
. 1/2 package chili seasoning mix (I like to use Williams brand)
. 1 teaspoon sugar
. Pinch ground cumin
. Pinch ground oregano
. Pinch ground coriander
. 16 ounces diced tomato, with juice
. 8 ounces tomato sauce
. 1 fist of Italian parsley, (about 1/3 cup) stems removed and chopped

Parboil eggplant, drain and set aside. Brown ground turkey in a nonstick skillet. Combine with drained eggplant, seasoning mix, sugar, cumin, oregano, coriander, tomatoes and tomato sauce. Bring to a boil, reduce heat and simmer for 20 minutes. Add parsley and serve.

Source: Low Fat Lifestyle.com

New England Clam Chowder

. 1 slice bacon (optional)
. 1/4 cup chopped sweet onion
. 1/2 cup chopped celery
. 2 – 6.5 ounce cans minced clams, drained (reserve juice)
. 1 cup diced potatoes
. 3 cups skim milk
. 1/4 cup all purpose flour
. 1/4 teaspoon dried thyme
. 1/4 teaspoon salt
. 1/8 teaspoon freshly ground white pepper

Grill bacon until crisp and crumble into small pieces.

Lightly spray nonstick sauce pan with low fat cooking spray. Add onion and celery and cook 3 – 4 minutes until lightly softened. Add potatoes and clam juice. Stir well and bring to a boil. Reduce heat and simmer for 10 minutes.

Combine milk, flour and seasonings and whisk until smooth. Stir into vegetables and cook over medium heat until potatoes are tender and chowder is thick and creamy. Stir frequently. Stir in clams and heat thoroughly, stirring continuously. Sprinkle each serving with bacon crumbles (optional).

Source: Low Fat Lifestyle.com

Bean, Cheese and Green Chile Stew

(Note from Mandy: I have modified this to reduce the fat)

8 oz. lean / low fat bacon
1 1/2 cups chopped onion
1 clove garlic, chopped
1 can (28 oz.) diced tomatoes, undrained
3 cups water
1 cup chopped celery
1 can (7 oz.) ORTEGA Diced Green Chiles (Note from Mandy: or a similar product that is low in fat)
2 teaspoons hot pepper sauce
1 teaspoon vinegar
2 cans (15 oz. each) pinto beans, drained and mashed
2 cups very low fat shredded cheddar cheese

Grill bacon until crispy to help drain the fat. Then dice. In a pan, lined with low fat cooking spray, add onion and garlic; cook for 5 minutes. Add tomatoes, water, celery, chiles, hot pepper sauce and vinegar; cook for 10 minutes. Add pinto beans, cheese and cooked bacon; heat until cheese is melted and soup is heated through. Serves 8.

Source: Meals.com

Vegetarian Sweet Potato Stew

2 small onions, diced
4 cloves garlic, finely chopped
1 yellow bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
4 cups water
1 can (28-oz.) diced tomatoes
3 cups diced peeled sweet potatoes
2 cans (15-oz.) black beans, rinsed and drained
1 can (4-oz.) ORTEGA Diced Green Chiles (Note from Mandy: or a similar product that is low in fat)
1/2 cup tomato sauce
2 tablespoons chili powder
2 teaspoons ground cumin

In a pan, lined with low fat cooking spray, add onions and garlic; cook until lightly browned. Add bell peppers; cook for 5 minutes. Stir in water, tomatoes, sweet potatoes, beans, chiles, sauce, chili powder and cumin. COOK over medium heat for 20 to 25 minutes or until thickened and potatoes are cooked through. Season with salt and ground black pepper. Serves 6

Source: Meals.com

Pumpkin and Leek Soup

1 x average size pumpkin
1 x large red onion
2 x large potatoes
Garlic to taste
2 x large leeks ground black pepper to taste
1 x tin or carton of chicken stock – low fat
1 x carton of skim milk
Some VERY low fat grated cheese

Method:
Chop and skin the pumpkin into large chunks. Spray with a small amount of low-fat spray and add a small amount of water. Microwave until the pumpkin is soft. Microwave the potatoes keeping them whole, so they cook quicker, using the low fat spray and only a minimal amount of water, until soft. Skin is optional. Chop the red onion and leek finely and place in a microwave container. Spray with low-fat spray adding the garlic and pepper. Microwave until soft. Place all of the above into a bowl and mash the mixture until it looks like “mashed potato”, adding skim milk, gradually, and the grated cheese (not too much cheese). Slowly add the chicken stock, combining until you have the desired thickness of the soup. If you run out of chicken stock you can add a small amount of water to the mixture. Continue to stir or blend this mixture until you have the texture your pefer.

Zucchini and Potato Soup

1 x Zucchini – grated
2 – 3 large potatoes
Garlic to taste
1 chicken stock cube
1 carton of skim milk
1 large onion – finely chopped
Black pepper to taste

Method:
Place the potatoes in a microwave dish with only a small amount of water and a light spray of low fat cooking spray. Microwave the potatoes until they are thoroughly cooked. Place the onion, garlic and zucchini in a pan which has been only lightly sprayed with low fat cooking spray. Cook until soft. Combine all of the above in a large microwave dish adding the chicken stock – which you will need to disolve in a small amount of hot water, some skim milk and the pepper. Now blend together with a mixer until smooth in texture adding either more skim milk or some hot water if you prefer a thinner texture.

Optional: I sometimes add paprika to this soup when combining the mixture. Also low fat (that is very low fat or lean) bacon, chopped and cooked with the garlic and onion tastes great too.

Low fat smoothies – refreshing and fun beverages!

1. Frozen Berry Smoothie

1 cup of low fat yogurt
1/2 cup of skim milk
1/2 cup of frozen berries or any other
fresh fruit that has been frozen.

Method
Place all of the above ingredients into a blender until smooth and pour into a glass.

2. Creamy Melon Smoothie

2-3 scoops of low fat vanilla ice cream
1/2 cup skim milk
Some chopped honeydew melon

Method
Place all of the above ingredients into a blender until smooth and pour into a glass.

3. Apricot Honey Smoothie

. 1 – 13 or 14 ounce can apricot halves, drained
. 1 – 12 ounce can apricot nectar
. 1 tablespoon honey
. 8 ounces low fat plain yogurt
. 2 medium bananas
. 1 tablespoon lemon or lime juice

Place all ingredients in blender and blend until smooth. Chill in freezer for 5 minutes and serve.

4. Lime Sherbet Cooler

. 1 cup skim milk
. 1 cup lime sherbet
. 1/4 cup limeade concentrate, frozen

Place milk, sherbet and limeade concentrate in blender container. Cover; blend until smooth.

Pour into frosted glasses; garnish with lime slices, if desired.

5. Apple Pie Shake

. 2 cups vanilla fat free frozen yogurt
. 1 cup unsweetened applesauce
. 1/2 teaspoon apple pie spice (can substitute cinnamon) . 1 cup skim milk

In blender, combine yogurt applesauce, apple pie spice. Add milk and blend just until mixed.

Serve in chilled glasses.

6. Cranberry Sparklers

. 2 1/2 cups fresh grapefruit juice
. 3 1/2 cups chilled cranberry juice
. 2 1/2 cups chilled sparkling water or soda water
. 1 lime cut in small wedges

Stir juices together in large pitcher. Just before serving, stir in sparkling water.

Serve over ice with lime wedges

7. Vanilla Orange Shake

. 1/2 cup fat-free frozen vanilla yogurt
. 1/2 cup ice cubes
. 1/2 cup orange juice
. 1/4 teaspoon vanilla

Combine all ingredients and blend in blender on high until smooth.

Note: May substitute pineapple juice for orange juice.

8. Crushed Mint Lemonade

. 6 large lemons, scrubbed, thinly sliced
. 2 cups loosely packed mint leaves, thick stems trimmed away
. 1 1/4 cups sugar
. 1/2 cup fresh lemon juice
. 2 cups water
. ice cubes

Using a potato masher, mash sliced lemon slices, mint, 1 cup of the sugar, and 1/2 cup lemon juice in a bowl until juice, about 5 minutes. Strain lemon mixture through coarse sieve set over another large bow, pressing masher on the solids in sieve to extract some pulp and as much liquid as possible. Mix 2 cups water and remaining 1/4 cup sugar into lemon liquid and pulp in bowl. Fill pitcher with ice and pour lemonade over ice. Let stand 5 minutes to chill. Fill tall glasses with ice and add lemonade.

9. Tropical Smoothie

. 1 ripe medium banana, sliced
. 1/3 cup frozen orange juice concentrate
. 1 – 8 ounce can crushed pineapple in juice, chilled
. 1 1/2 cups vanilla low fat frozen yogurt
. 1 cup skim milk

In a blender container, combine banana, undrained pineapple and orange juice concentrate. Cover and blend until almost smooth. Add low fat frozen yogurt and fat free skim or 1% lowfat milk. Cover and blend until smooth. Pour into glasses.

Garnish with a sprinkle of toasted coconut if desired.

Recipe Numbers 3-9 source: Low Fat Lifestyle.com

Who said breaky had to be boring? Try these low fat breakfast recipes.

Apple and Sultana Porridge

A Couple of cups of dry rolled oats (plain porridge)
600 ml carton of skim milk
2 Apples, cored and chopped finely
Sultanas (not too many)

Method
Place the milk in a large microwave jug or dish. Cook on high for about a minute. Combine the sultanas, apples and oats with the milk and continue to microwave until you are happy with texture. All up it shouldn’t take much than a about a mintue or two on high. Depending on your appetite this will serve about 2 people. Remember porridge is filling!

Egg, Cheese and Bacon Pie

4 x Lean Bacon Slices, chopped
(98% Fat Free Breakfast Bacon)
250 grams (small) block of 93% fat free cheese (grated)
1 small carton of egg whites
black ground pepper
4-6 slices of bread

Method
Line the bottom of a pie dish or baking dish, which has been sprayed with low fat cooking spray, with the slices of bread. Place the carton of egg whites, grated cheese, black ground pepper and bacon into a bowl and wisk together. Pour this mixture into the baking dish, over the bread. Cook in a moderate to high oven until the egg is cooked and the top is slightly brown.This will serve approximately 2 people.

Lower in fat – Luscious Cheese Crepes with Apricot Sauce

( Note from Mandy: I have altered this to reduce the fat and sugar content)

1 cup skim milk
1 whole egg and 4 egg whites
2 level (not heaped) tablespoons low fat margarine melted (for crepes)
1 sachet low cal sweetener
1/2 teaspoon vanilla extract
1/2 cup all-purpose flour
1 package (8 oz.) low fat cream cheese, cut into 8 pieces and softened
1/4 cup low fat margarine (for sauce)
1 jar (18 oz.) low calorie apricot jam
1/8 teaspoon almond extract

In blender, process milk, eggs, melted margarine, sweetner and vanilla until blended. Add flour and process until smooth.

In omelet pan or 8-inch skillet, sprayed with low fat cooking spray, pour 1/4 cup batter and tilt pan to allow batter to coat bottom. Cook over medium heat 1 minute or until cooked. Loosen edges and turn onto plate; keep warm. Repeat with remaining batter. Evenly spread cream cheese down center of each crepe; roll up and set aside.

3. In same skillet, bring remaining margarine, jam and almond extract to a boil. Reduce heat to low and add crepes. Cook, spooning sauce over crepes, 1 minute or until crepes are heated.

Carefully slide crepes onto serving platter and serve immediately. Serves: 8

Cranberry-Almond Breakfast Muffins

Servings: 12

1/3 cup low-fat soy flour
1/3 cup corn meal
1 cup brown rice flour
1/4 cup Howard’s Sugar-Free Maple Syrup
4 egg whites
1/2 cup natural applesauce
1 cup fat-free plain yogurt
1 1/2 teaspoon vanilla
3/4 teaspoon salt
4 packets Splenda (optional, use only if you like sweet muffins)
1 teaspoon baking powder
1/2 cup dried cranberries
1/3 cup chopped almonds
1/3 cup sliced almonds (for tops of muffins)

Preheat oven to 350 degrees. Mix all dry ingredients, cranberries and chopped almonds in a medium-sized bowl. Mix the remaining ingredients in a separate bowl before adding to dry mixture. The batter will be lumpy. Spoon batter into muffin tins lined with paper cups or sprayed with nonstick cooking spray, filling them halfway. Garnish the top of each muffin with slivered almonds and a few cranberries. Bake until golden brown and almonds appear toasted (about 20 mins).

Modifications: Cinnamon-Raisin Muffins: Replace cranberries with an equal measure of raisins, add 1 teaspoon cinnamon, replace cornmeal with equal amount of oatmeal. Lower Carb Version: Omit the cranberries to subtract four grams of carbohydrates per muffin from nutritional counts.

Source: Stella’s Kitchen

Scrambled Eggs with Fresh Salsa

Servings: 6

Salsa:
1 bunch cilantro (1/2 cup cilantro leaves)
1 cup chopped tomatoes
1/4 cup diced red bell pepper
1/4 cup diced red onion
1 small jalapeno pepper, seeded and minced
2 tablespoons freshly squeezed lime juice

1 tablespoon olive oil
1/2 cup sliced mushrooms
1/2 cup sliced green onions or scallions
1/2 cup chopped red bell pepper
1/2 cup chopped yellow or green bell pepper
6 whole eggs
(Note from Mandy: I recommend using 2 whole eggs and 8 egg whites – instead of 6 whole eggs)
1 teaspoon salt
1/4 cup skim milk

Garnish:
6 slices whole grain bread
6 slices honeydew melon

Make the salsa: Hold the cilantro under running water to wash off the dirt. Pinch the leaves off the stems, coarsely chop the leaves, and put them in a small bowl with the remaining salsa ingredients. Toss thoroughly until everything is blended together. Cover and refrigerate until ready to use. Smear a nonstick medium saute pan with 1/4 teaspoon of the oil and set it over medium heat. Saute the mushrooms, onions, and peppers in the pan, tossing them occasionaly, until limp, about 2 minutes. Remove from the heat.

Whisk the eggs, salt, and milk together in a small bowl. Coat the bottom of a separate pan with the remaining olive oil, set it over low heat, pour in the eggs, and partially cook them for 3 minutes, stirring with a wooden spoon until they are no longer runny. Transfer the partially cooked eggs to the pan with the vegetables and cook everything together for 1 minute, stirring with a wooden spoon or spatula. Remove from the heat and cover to keep warm.

Cut each bread slice diagonally, put them on a cookie sheet and toast them under the broiler or lower rack for less than 30 seconds on each side. Serve the eggs with toast, a slice of honeydew melon, and a small ramekin of salsa.

Source: Courtesy of The Healthy Kitchen: Recipes for a Better Body, Life, and Spirit, by Andrew Weil and Rosie Daley

Sweet Breakfast Crepes

4 egg substitute (or can use 2TBS water per egg)
( Note from Mandy: Use 8 egg whites )
2 Cups Flour
2 1/2 Cups no-fat/low fat soy milk ( Mandy: or skim milk )
1/4 cup applesauce
dash salt
2 TBS sugar or sweetner

Mix liquids first in blender or mixer, add egg substitutes and blend. Add flour last. Mix in blender for 1 min. on high. Scrape sides and blend another 30 seconds to a minute more. Should be a relatively thin mixture. If you have a really good non-stick skillet nothing is needed, if not you may need to lightly spray. Heat skillet on medium heat. Pour about an ounce of batter in skillet, pick skillet up and tilt to allow batter to spread out in skillet. Cook til browned on both sides. Allow each crepe to cool before rolling. A slight sprinkle of lemon juice and powder sugar is very yummy. This mixture makes about 24 very thin crepes…the thinner the better tasting

Source: Fat Free.com

Peach Muesli

2 cups uncooked rolled oats (quick cooking or regular)
2 cups coarsely chopped fresh peaches, partially peeled
1 1/2 cups apple juice
8 ounces vanilla or peach nonfat yogurt
3/4 tsp. nutmeg

Combine all ingredients. Cover and refrigerate 8 hours or overnight. Serve muesli cold and uncooked, topped with fresh berries of your choice. Can be stored covered in the fridge up to three days.

Source: Fat Free.com

Cottage Cheese Pancakes

1/2 cup crushed pineapple (drain well and set aside)
4 egg whites
1 cup fat-free cottage cheese
2/3 cup skim milk
1/2 teaspoon vanilla extract
1 cup unbleached sifted flour
1/2 teaspoon baking soda
1/8 teaspoon salt

For Topping:
1 cup orange juice
1 teaspoon cornstarch

Spray non-stick skillet with cooking spray and set aside. Blend egg whites, cottage cheese, milk and vanilla until smooth. Add dry ingredients and blend until well combined. Stir in crushed pineapple. Heat skillet over medium heat, and drop a few spoonfuls of the batter onto hot pan to make about 4-inch pancakes. Cook on low heat until bubbles form on surface. Turn and cook other side until browned.

For topping: Combine orange juice and cornstarch, cook over low heat, stirring until consistency of syrup. Cool slightly and pour over pancakes. Makes 8 servings

Source: Fat Free.com

Sweet Tofu “Omelette”

1/2 cup lowfat tofu
1 tbl rice milk
1 tbl whole wheat flour
1/4 tsp baking powder
1 tbl maple syrup
1/4 tsp vanilla jam to taste

Put half the tofu in a blender with the rice milk and blend thoroughly. Put the other half of the tofu in a small mixing bowl and mash. Add the flour, baking powder, maple syrup, vanilla, and the blended tofu. Mix well. Spread the mixture thinly in a baking dish and bake at 350 for 30-40 minutes. With the help of a pancake turner carefully transfer the “omelette” onto a serving dish. Spread jam to taste on top and eat while hot.

Source: Fat Free.com

Tasty low fat bread recipes.

Never Fail Corn Bread

Servings: 8 muffins

. 1 cup low fat buttermilk
. 3/4 cup corn meal
. 1/4 cup flour
. 1/2 teaspoon soda
. 1/2 teaspoon salt
. 1 teaspoon baking powder
. 1 teaspoon sugar
. 1/4 cup egg substitute

Blend or mix well. Pour in a number 5 skillet that has been sprayed with vegetable oil spray and heated (very hot). Bake at 400° for 20 minutes.

Whole Wheat Banana Bread

Simple substitutions like raisins for nuts make this low fat banana bread a treat!

Servings: 48
Makes: 2 loaves

. 4 medium ripe bananas, mashed
. 2/3 cup plain nonfat yogurt
. 1/2 cup egg substitute
. 1/3 cup canola oil
. 1 1/4 cup brown sugar
. 1 cup golden raisins
. 2 1/2 cups whole wheat flour
. 1 teaspoon baking soda
. 1 teaspoon salt
. 1 teaspoon vanilla

Preheat oven to 350°F. Spray glass loaf pans (2 – 8.5 x 4.5 x 2.5) with cooking oil spray. Mix together flour, soda, salt and stir in remaining ingredients. Blend well. Pour into loaf pans. Bake 50 to 60 minutes or until inserted toothpick comes out clean. Cool in pans on wire rack for 5 – 8 minutes. Remove from loaf pans and cool completely. Slice and serve. Wrap with plastic wrap keep moist.

Dinner Rolls

12 Serving Size:

. 2 1/4 cups all-purpose flour
. 2 tablespoons sugar
. 1 teaspoon salt
. 1 package quick active dry yeast
. 1 cup hot water
. 2 tablespoons vegetable shortening
. 1 egg
. cooking oil spray

Mix 1 1/4 cups of flour, sugar, salt and yeast in large bowl. Add water, shortening and egg. Beat until smooth with spoon. Stir in the rest of the flour. Mound batter in center of the bowl and let rise in a warm place for approximately 30 minutes or until double in size. Spray 12 regular muffin tin cups with cooking oil spray. Stir down batter by beating 25 to 30 strokes. Spoon into muffin tins. Let rise another 20 to 30 minutes until batter rises over tops of cups. Heat oven to 400°F. Bake rolls 15 to 20 minutes or until golden brown.

Focaccia

You can add your own touches such as herbs or toppings like onion or even make a pizza out of it by adding sun dried tomatoes or roasted peppers..

Servings: 12 – 14

. 5 cups all-purpose white flour
. 2 teaspoons salt
. 2 cups warm water
. 1 package dry yeast or quick dry yeast
. 1/4 cup extra virgin olive oil
. 1 tablespoon dry herbs (optional)
. cooking oil spray

In mixing bowl, add flour, salt and optional herbs like rosemary or Italian seasoning mix. Stir together. Mix yeast in the very warm water 120° to 130° (must be above 110°). Add this mixture to the flour. Add olive oil. Mix with spoon or spatula until all it becomes a sticky dough. If you need to add a little more water.

Scrape down sides of bowl and mound dough in center of bowl. Spray top of dough with cooking oil spray and cover with plastic wrap. Dough should double in about an hour. Spray 10 x 15 pan with cooking oil spray. Spread dough into pan easing toward edges (ok if it doesn’t touch). Lightly spray top with cooking oil spray. Cover with plastic wrap and let rise again for 30 to 40 minutes.

Remove plastic wrap and sprinkle with ground salt and place in preheated 425°F oven. Bake for 25 minutes or until lightly brown.

Fresh Cranberry Muffins

This low fat muffin recipe is versatile – you can substitute blueberries. Servings: 12 muffins

. 1 cup fresh cranberries, chopped
. 1/2 cup powdered sugar
. 2 cups reduced-fat biscuit baking mix
. 1 cup skim milk
. 2 tablespoons sugar
. 1/4 cup egg substitute
. Cooking oil spray

Preheat oven to 400°F. Combine chopped cranberries and powdered sugar. Let stand for 5 minutes. Combine biscuit mix and remaining ingredients. Stir until moistened (will be lumpy). Stir in prepared cranberries. Pour in lightly oil sprayed muffin tins. Bake at 400°F for 20 minutes.

Blueberry Quick Bread

Servings: 10 Serving

. 1 3/4 cups all-purpose flour
. 2/3 cup plus 1 tablespoon sugar
. 2 teaspoons grated lemon zest
. 2 teaspoons baking powder
. 1/2 teaspoon baking soda
. 1/2 teaspoon salt
. 1 1/2 cups fresh or frozen blueberries
. 1 – 8 ounce container low fat lemon yogurt
. 1 egg*
. 2 tablespoons melted butter

Preheat oven to 375°F. Spray non stick loaf pan (8 1/2 x 4 1/2 or 9 x 5) with cooking oil spray.

In bowl, mix 2/3 cup sugar, flour, baking powder, baking soda, lemon zest and salt. Stir in blueberries. In a separate bowl beat egg, yogurt and butter and add to flour mixture. Stir until moistened – batter will be very thick. Put into prepared loaf pan and sprinkle with 1 tablespoon sugar. Bake 50 minutes or until an inserted toothpick comes out clean. Cool 5 minutes, then invert on wire cooling rack and cool completely. *Works with egg substitute, but texture is slightly compromised.

Source: Low Fat Lifestyle.com

Sick of having the same old meals every night? Then check out these yummy low fat dinner recipes.

Lime Sauced Chicken

4 (4-6 oz.) fresh boneless, skinless chicken breasts
1 lime, juiced
3/4 cup Apple Flavor LIBBY’S JUICY JUICE Premium 100% Juice
2 teaspoons cornstarch
1 MAGGI Chicken Bouillon Cubes

Spray a large skillet with low fat cooking spray. Heat over medium heat before adding chicken breasts. Cook for 8 to 10 minutes, or until tender, turning to brown evenly. Remove
from the skillet and keep warm.

In a mixing bowl combine lime juice, apple juice, cornstarch and bouillon cube. Add to skillet and cook, stirring, until thick. Spoon sauce over chicken to serve. Serves 4

Source: Meals.com

Turkey Scaloppine

1 pound turkey breast cutlets, or slices
3 tablespoons all-purpose flour
salt and ground black pepper to taste
1 tablespoon olive oil, divided
1/4 cup water
1/4 cup chicken broth, or dry white wine
1 tablespoon butter
2 cloves garlic, finely chopped
1/2 teaspoon dried sage, crushed
1/2 teaspoon MAGGI Instant Chicken Bouillon

COAT cutlets with flour; sprinkle with salt and pepper.

HEAT 1 1/2 teaspoons olive oil in large, nonstick skillet over medium-high heat. Add half of cutlets; cook on each side for 1 to 2 minutes or until no longer pink in center. Remove from skillet; keep warm. Repeat with remaining olive oil and cutlets.

ADD water, wine, butter, garlic, sage, and bouillon to skillet. Bring to a boil; cook for 1 to 2 minutes. Add cutlets to skillet; reduce heat to low. Cook, stirring and turning cutlets over to coat, for 1 to 2 minutes.

Source: Meals.com

Vegetarian Chili

1 small onion, chopped
1 large green bell pepper, chopped
3/4 cup chopped celery
3/4 cup dry red wine or water
3 cloves garlic, finely chopped
2 cans (14.5 oz. each) recipe-ready diced tomatoes, undrained
1 1/2 cups water
1/4 cup tomato paste
3 MAGGI Vegetarian Vegetable Bouillon Cubes
1 tablespoon chopped fresh cilantro
1 tablespoon chili powder
1/2 teaspoon cumin
2 cans (15 oz. each) kidney or pinto beans, rinsed and drained
1 container (8 oz.) fat free sour cream, (optional)

COMBINE onion, bell pepper, celery, wine and garlic in large saucepan. Cook over medium-high heat, stirring occasionally, for 6 to 8 minutes or until vegetables are tender. ADD tomatoes with juice, water, tomato paste, boullion, cilantro, chili powder and cumin; stir well. Stir in beans. Bring to a boil; cover. Reduce heat to low; cook, stirring occasionally, for 45 minutes. Serve with sour cream.

Source: Meals.com

Sherried Steak Strips

1/2 pound beef round tip steaks, cut 1/8- to 1/4-inch thick
2 tablespoons dry sherry
2 tablespoons lite soy sauce
1 clove garlic, crushed
1 teaspoon vegetable oil
1 green onion, sliced

Cut beef strips into 1-inch wide strips and place in a glass dish. Combine sherry, soy sauce and garlic. Pour over beef and let stand 15 minutes. Drain steak strips, reserving the marinade. Pat dry with paper towels. Heat oil in a nonstick skillet over medium-high heat. Stir-fry steak strips for 1 to 2 minutes. Spoon onto pasta, rice or steamed vegetables. Add reserved marinade to the skillet; cook until bubbly and heated through. Pour over steak strips; garnish with green onion to serve.

Source: Meals.com

Parchment-Baked Halibut With Apples

1 cup coarsely chopped onions
2 tablespoons olive oil (Note from Mandy: or you can use low fat cooking spray )
2 cups thickly sliced Golden Delicious apples, (about 2 medium)
1/2 teaspoon crushed thyme
1/2 teaspoon crushed oregano
1/4 teaspoon crushed rosemary
1/8 teaspoon salt, or to taste
1/8 teaspoon pepper, or to taste
4 (4-6-oz ea) North Pacific halibut steaks, thawed if necessary
2 teaspoons lemon juice
2 teaspoons minced parsley

Sauté onions in olive oil over medium-high heat about 5 minutes or until onions are browned; remove from heat and stir in apples, thyme, oregano, rosemary, salt and pepper. Set aside.

Cut four pieces of parchment paper and spray with non-stick spray. Place halibut steak next to the fold on sprayed side of parchment paper; sprinkle 1/2 teaspoon each lemon juice and minced parsley over halibut and season to taste with salt and pepper.

Place generous 1/2 cup apple mixture on parchment paper slightly overlapping halibut. Fold other half of parchment paper over halibut. Seal edges with tightly creased overlapping folds. Place on baking sheet.

Bake at 400°F 10 minutes or until packets are puffed and lightly browned. Remove from oven; cut paper around halibut. Serve immediately. Makes 4 servings.

Recipe courtesy of Halibut Association of North America and Washington Apple Commission.

Source: Meals.com

Garlic-Stuffed Sirloin

1/4 cup peeled garlic cloves, finely chopped
1 tablespoon olive oil
1/2 cup thinly sliced green onions
1/4 teaspoon salt
1/4 teaspoon ground black pepper
3 pounds boneless beef top sirloin steak, cut 2-inches thick

Cook garlic in oil in a small nonstick frying pan over low heat until tender, about 5 minutes.

Add onions, increase heat to medium-low and continue cooking until onions are crisp-tender, about 5 minutes. Stir in salt and pepper. Remove from heat; let cool.

Preheat grill.

Meanwhile, trim excess fat from steak. Make a horizontal cut through the center of the steak parallel to the surface of the meat, about 1 inch from each side, to form a pocket. Cut up to but not through the opposite side. Spoon cooled garlic mixture into pocket, spreading evenly. Secure opening with toothpicks.

Place steaks on grill over medium-low heat. Cover and grill for 26 to 32 minutes or to desired doneness, turning once. Remove picks and carve steaks into ½-inch slices.

Source: Meals.com

America’s Cut in Ginger Marinade

4 boneless center cut pork chop, 1 1/2-inch-thick
2 cups dry white wine or distilled vinegar
1/2 cup sliced green onions
4 tablespoons minced fresh ginger, or 1 tablespoon dry ginger
2 tablespoons soy sauce
2 tablespoons sesame oil
2 cloves garlic, minced

Combine all ingredients in a ziplock bag; seal bag and refrigerate 2 to 24 hours. Remove pork from marinade; discarding marinade. Grill chops, over indirect heat in covered grill, for 12 to 15 minutes, turning once.

Source: Meals.com

Capsicum Tuna Baskets

4 large capsicums (bell peppers)
Large tin of Tuna in springwater (drained)
Some very low fat grated cheese
Paprika – to taste
Chilli powder – to taste
Ground black pepper – to taste
Garlic – to taste
1 large sweet potato (or two small)
1 Onion
Skim Milk – small amount, enough to create mash mixture
Can green peas (drained)

Chop the top off the capsicums so it looks like a basket.

Microwave the sweet potatoes so they are very soft, using a little water and some low fat cooking spray.

While the potatoes are cooking grab a non-stick pan and quickly saute the onion and garlic with some low fat cooking spray.

Combine the cooked potato, onions and garlic, paprika, chilli powder, ground black pepper, peas and tuna into a bowl using the skim milk to create a mashed potato type mixture.

Now scoop the potatoes into the capsicum baskets until they are full to the top. Sprinkle on a small amount of grated cheese and place the capsicum baskets on a baking tray lined with baking paper in a moderate oven for around 20 minutes.