Low Fat Recipes For Valentines Day

• by Admin
• Aug 29th, 2009
• Comments

Make this romantic day special with these yummy low fat recipes for valentines day.

Tomato Soup with Basil-Parmesan Cream

This recipe serves: 6
Preparation time : 20 minutes
Cooking time : 35 minutes

Ingredients
1/2 tablespoon olive oil
1/2 cup finely chopped carrots
1/2 cup finely chopped celery
1 large onion, chopped
10 ripe plum tomatoes, halved
salt to taste
freshly ground black pepper
1 bay leaf
1/4 teaspoon dried oregano
3 cups low-sodium chicken broth or vegetable broth
1/4 cup chopped, fresh basil leaves
1/4 cup freshly grated Parmesan cheese
3 tablespoons non-fat sour cream

Cooking Instructions

1. Heat the olive oil in a saucepan over low-medium heat. Add the carrot, celery, onion and tomatoes, season lightly with salt and pepper, and cook for 10 minutes.

2. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the vegetables are completely tender, about 20 minutes.

4. Blend the basil, Parmesan cheese and sour cream together and set aside.

5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.

6. Serve the soup in bowls with a dollop of basil-Parmesan cream.

Black Cat Bean Dip with Witches Hats

This recipe makes: 12 servings
Preparation time : 15 minutes

Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
1 teaspoon finely chopped garlic
1/2 teaspoon cumin
12 ounce can of black beans
1 tablespoon lime juice
salt to taste
freshly ground black pepper
6 pieces pita bread, cut into triangles

Cooking Instructions

1. Heat the olive oil in a small skillet over medium heat. Add the onion and garlic and cook until the onion begins to soften, about 4 minutes. Add the cumin and cook until the onions are completely soft, about 3 minutes more.

2. Rinse and drain the black beans.

3. Puree the beans in a blender or food processor with onion mixture, lime juice, salt and pepper.

4. Serve with pita triangles (witches hats).

Grilled Salmon with Tomato-Cucumber Salad and Yogurt Sauce

This recipe serves: 4
Preparation time : 15 minutes
Cooking time : 15 minutes

Ingredients
1/2 cup low-fat yogurt
1/2 cucumber, peeled, seeded and roughly chopped
1/2 teaspoon sugar
salt to taste
2 teaspoons fresh mint leaves
2 ripe tomatoes, cored and chopped
1/2 cucumber, peeled, seeded and chopped
1 teaspoon fresh lemon juice
2 teaspoons extra virgin olive oil
freshly ground black pepper
4 salmon fillets, about 4 to 6 ounces each

Cooking Instructions
1. Place a fine mesh strainer over a bowl. Add the yogurt to the strainer and drain. Transfer the strained yogurt into a mixing bowl.

2. In a food processor, combine the roughly chopped cucumber, sugar, salt and mint until chunky but not completely liquified. Fold the cucumber mixture into the strained yogurt. Refrigerate until ready to serve.

3. In a mixing bowl, combine the tomatoes, cucumber, lemon juice, olive oil, salt and pepper. Refrigerate until ready to serve.

4. Preheat the grill to medium. Season the salmon with salt and pepper. Grill the salmon for 4 to 6 minutes on each side, or until it is just cooked through. (The fish may be served warm or cooked in advance, refrigerated and served chilled.)

5. Place a generous spoonful of the tomato salad on each serving plate. Top each salad with a salmon fillet and drizzle the yogurt dressing over the fish.

Grilled Turkey Cutlets with Raspberry-Lime Glaze

This recipe serves: 4
Preparation time : 5 minutes
Cooking time : 20 minutes

Ingredients

For the raspberry glaze:
2 tablespoons red wine vinegar
2 tablespoons sugar
1/2 cup raspberry jam or preserves
1 teaspoon lime zest
salt to taste
white pepper to taste

For the grilled turkey:
4 turkey cutlets, 4 to 6 oz. each
1 tablespoon olive oil
salt and pepper

Cooking Instructions
For the raspberry glaze:
1. In a small saucepan, heat the vinegar and sugar over medium heat until the mixture boils and the sugar dissolves. Add the raspberry jam or preserves, lime zest and bring it to a boil. Remove from heat.

2. Season with salt and pepper to taste.

For the grilled turkey:
3. Preheat the grill to medium-high.

4. Sprinkle the turkey cutlets with salt and pepper and drizzle with olive oil.

5. Place the turkey on the grill and cook until the juices run clear, about 6 minutes per side .

6. Place the turkey cutlets on a serving platter and brush them with the raspberry-lime glaze.

Sautéed Chicken with Mushroom Sauce

Flattening the chicken breasts makes for fast and evenly cooked meat, which is succulent and tender. The creamy yet low fat sauce takes a matter of minutes to prepare while the chicken is kept warm in the oven. You could replace half the chicken broth with red or white wine if you like.

INGREDIENTS:
4 boneless, skinless chicken breasts
4 tbsp all purpose flour
1/4 tsp salt
1/2 tsp freshly ground black pepper
2 tsp canola oil
8 ounces cremini mushrooms, sliced
1/2 cup onion, finely chopped
1 cup fat-free, reduced sodium chicken broth
1 tsp cornstarch
1 tsp Dijon mustard
1/4 cup reduced fat sour cream

PREPARATION:
Flatten chicken breasts by placing between 2 sheets of plastic wrap and pounding them with a rolling pin or meat mallet. Mix flour and seasoning in a shallow dish; dredge chicken breasts in flour, shaking off excess flour.

Heat oil in a large nonstick skillet over a medium-high heat.

Sauté chicken for about 5-6 minutes each side until golden on the outside and no longer pink in the middle. Remove from skillet, cover and keep warm.
Add mushrooms and onion to skillet and sauté gently until softened. Add broth, followed by cornstarch mixed in a 1/4 cup of water. Cook until bubbly and thickened, about 3 minutes. Stir in mustard and sour cream, and cook until heated through, about 2 minutes more.

Spoon sauce over chicken breasts and serve with steamed vegetables and either couscous or whole grain rice.

Serves 4

Butternut Squash Risotto

Recipe by: Joyce Goldstein, Cucina Ebraica Cookbook
This recipe serves: 6
Preparation time : 20 minutes
Cooking time : 30 minutes

Ingredients
6 cups vegetable broth
3 tablespoons olive oil
2 tablespoons chopped garlic
2 tablespoons chopped, fresh sage
2 1/2 – 3 cups peeled, cubed butternut squash
salt to taste
2 cups Arborio rice
1/2 cup white wine (optional)
6 to 8 tablespoons grated Parmesan cheese
freshly ground black pepper
chopped, fresh flat-leaf parsley or sage for garnish

Cooking Instructions
1. Pour the broth into a saucepan and bring to a simmer; adjust the heat to maintain a gentle simmer.

2. Warm the olive oil in a deep sauté pan. Add the garlic and sage and sauté for a few minutes.

3. Add the squash, sprinkle it with salt, and stirring, cook for 1 minute. Add the rice and stir until the rice is opaque, about 3 minutes. Add the white wine (if using) and cook until it evaporates, just a few minutes.

4. Add a ladleful of the simmering broth (about 1 cup) and stir until the broth is absorbed. Lower the heat. Continue to add broth, a ladleful at a time, until the rice kernels are al dente in the center and creamy on the outside, 20 to 25 minutes in all.

5. Stir in 4 tablespoons of the Parmesan cheese. Adjust salt and pepper to taste. Serve immediately, sprinkled with the remaining grated cheese.

Greek Chick Pea Salad

This recipe serves: 8
Preparation time : 20 minutes

Ingredients
2, 16 ounce cans chickpeas (garbanzo beans), rinsed and drained
3 plum tomatoes, diced
3 celery stalks, finely diced
3 scallions, sliced thinly
1/2 cup kalamata olives, pitted and chopped
8 basil leaves, chiffonade (shredded)
1 tablespoon olive oil
juice of 3 lemons
salt to taste
freshly ground black pepper

Cooking Instructions
1. Combine the chickpeas in a large bowl with the remaining ingredients. Toss well and taste for seasoning.

2. Serve at room temperature or chilled. (This recipe can be made in advance and stored in the refrigerator for up to 3 days.)

Salad Greens with Grape Tomatoes and Honey Mustard Vinaigrette

This recipe serves: 6
Preparation time : 20 minutes

Ingredients

For the vinaigrette:
1 tablespoon finely chopped shallots
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
2 tablespoon honey
2 tablespoons olive oil
salt to taste
freshly ground black pepper

For the salad:
6 cups green leaf lettuce, washed and torn into bite-size pieces
2 cups grape tomatoes
6 tablespoons diced red onion

Cooking Instructions
For the vinaigrette:

1. Place all the ingredients in a bowl and gently whisk until blended.

2. Add the salt and pepper to taste.

For the salad:

1. Toss the greens with the vinaigrette in a bowl.

2. Transfer to a serving plate and garnish with the tomatoes and red onion.

Low Fat Tiramisu

INGREDIENTS:
8 ounces semi sweet chocolate, finely chopped (Use food processor)
1/4 cup fat free egg substitute
1 cup sugar
1 1/2 teaspoons vanilla
1 8-ounce package fat free cream cheese, cut into small pieces
1 8-ounce frozen light whipped topping, thawed
1 tablespoon instant espresso powder
1/4 cup hot water
1 cup cold water
1 fat free pound cake, cut into 1/2 inch slices

PREPARATION:
In food processor with metal blade, process egg substitute and sugar for 30 seconds. Add vanilla; process 1 minute or until pale yellow. Add cream cheese pieces, a few at a time, processing until smooth.

Transfer mixture to medium bowl. Cover; refrigerate 1 hour. Fold whipped topping into cream cheese mixture. Set aside. In large shallow dish, dissolve espresso powder in the hot water; add the cold water. Quickly dip cake slices into espresso, turning to coat all sides. Arrange slices in bottom of 13×9 inch baking dish or 12 cup shallow dish, smoothing with fingers to mold cake slices together. Sprinkle with half of the chopped chocolate. Top with chilled cream cheese mixture. Sprinkle with remaining chocolate. Cover; refrigerate at least 3 hours or overnight before serving. Store in refrigerator.

Orange Dream Cheesecake

1 whole graham cracker, crushed (about 3 Tbsp.)
2/3 cup boiling water
1 – 4-serving size package sugar-free orange flavored gelatin
1 cup low fat cottage cheese
8 ounces fat free cream cheese, cubed
2 cups thawed non-fat whipped topping
Optional garnishing with orange slices will add calories and carbs.

Spray bottom of 8- or 9-in. springform pan or pie plate with graham cracker crumbs. Stir boiling water into gelatin in large bowl at least 2 minutes until gelatin is completely dissolved. Cool 5 minutes. Pour into blender container. Add cheeses; cover. Blend on medium speed until well blended, occasionally scraping down side of blender container; pour into large bowl. Fold in whipped topping. Pour into prepared pan; smooth top with spatula. Refrigerate 4 hours or until set.

Remove side of pan just before serving. Store leftover cheesecake in refrigerator. Serves 8.

The above recipes are courtesy of the following sites:

http://www.foodfit.com/

http://lowfatcooking.about.com