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Low-Fat Recipes



Bourbon Street Chicken


4 chicken breasts
1 teaspoon ground ginger
4 ounces soy sauce
2 tablespoons dried onion flakes
1/2 cup brown sugar
1/2 cup bourbon whiskey
1/2 teaspoon garlic powder

Place chicken breasts in a 9x13 inch baking dish.
In a small bowl combine the ginger, soy sauce, onion flakes, sugar,
bourbon and garlic powder. Mix together and pour mixture over
chicken. Cover dish and place in refrigerator. Marinate
overnight. Preheat oven to 325 degrees. Remove dish from
refrigerator and remove cover. Bake in the preheated oven,
basting frequently, for 1 1/2 hours or until chicken is well
browned and juices run clear. Makes 4 Servings.

Chicken and Cashew Bake


1 cup thinly sliced celery
1/4 cup chopped onion
1 tablespoon water
3 cups cubed cooked chicken breast
1 1/2 cups frozen peas
1/4 cup chopped salted cashews
1/4 cup water or chicken broth
1 can condensed fat-free cream of chicken soup
1 (2-ounce) jar sliced pimientos, drained
1/4 cup chow mein noodles
1/4 cup salted cashew halves

Heat oven to 350 degrees. Spray 1 1/2-quart
casserole dish and large saucepan with nonstick
cooking spray. Heat saucepan over medium-high
heat until hot. Add celery, onion and water. Cover;
cook 3 to 4 minutes or until vegetables are crisp-tender,
stirring occasionally. Stir in chicken, peas, 1/4 cup
cashews, broth, soup, and pimientos. Pour into sprayed
casserole dish. Bake for 30 to 35 minutes or until thoroughly
heated. Sprinkle chow mein noodles and remaining cashews
evenly over top. Bake an additional five minutes or until topping is warm.

Chicken Salad Bombay


1 pound cooked boneless, skinless chicken breasts
1 cup canned Mandarin oranges, drained
1/2 cup sliced celery
1/2 cup dark raisins
2 tablespoons sliced almonds
8 cups packaged, precut mixed salad greens
1/2 cup lowfat mayonnaise
2 tablespoons soy sauce
1 tablespoon lemon juice
2 teaspoons curry powder

Dice chicken into bite-sized pieces, and place in
large bowl. Add all remaining ingredients except salad
greens, and mix well. Cover and chill for at least 15
minutes. Line 4 individual plates with the salad greens.
Top with the chilled chicken salad and serve.

Creamy Crab Stuffed Mushrooms


12 small-to-medium-sized brown mushroom caps (stems removed)
2 ounces drained white crabmeat
2 tablespoons celery; minced
2 tablespoons red pepper; minced
1 wedge The Laughing Cow Light Cheese (any Light flavor)
1 tablespoon fat-free sour cream
1 tablespoon fat-free cream cheese
2 teaspoons fat-free cheese flavor sprinkles (like the ones by Molly McButter)


Preheat oven to 375 degrees. Wipe mushrooms clean with a damp paper
towel and then dry them. Place with the rounded sides down on a baking dish
sprayed lightly with nonstick spray. Combine all other ingredients and stir
until well mixed. Evenly distribute crab mixture among the mushroom caps.
Place in the oven for 10 - 12 minutes, until hot.

La Bamba Casserole


1 (5.25-ounce) can whole green chiles, drained
Cooking spray
1 pound ground turkey breast
1 cup chopped onion
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained
2 cups frozen whole-kernel corn, thawed
1 (16-ounce) can fat-free refried beans
1 1/2 cups (6 ounces) shredded cheddar cheese
1 cup chopped tomato
1/2 cup chopped green onions


Preheat oven to 375°. Cut green chiles in half lengthwise. Arrange chiles
in a single layer in an 8-inch square baking dish coated with cooking spray.
Heat a large nonstick skillet coated with cooking spray over medium-high
heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes,
stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates.
Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn.
Sprinkle cheese over beans. Bake at 375° for 30 minutes. Let stand 5 minutes;
top with chopped tomato and green onions.

Lettuce Wraps


1 tablespoon vegetable oil
1 pound boneless, skinless chicken breasts, cut into 1/4-inch slices
1/2 cup prepared stir fry sauce
1 head butter, bibb or green leaf lettuce, cored and washed well
1 cup shredded carrots
1 cup broccoli coleslaw or shredded broccoli stems
1 cup Oriental salad dressing

Heat the oil in a large skillet or wok over medium
high heat. When the oil is hot, add the chicken and sauté,
stirring constantly, for 3 to 5 minutes. Add the stir-fry
sauce and continue cooking, stirring constantly, until chicken
is done. Place chicken on a large platter along with the
lettuce leaves, shredded carrots and shredded broccoli.
Serve the Oriental dressing in a bowl on the side for dipping
and allow each person to place the desired amount of chicken
and vegetables in the center of a lettuce leaf. Roll up, and
dip in the dressing as desired. Makes 4 servings.

No-Yolk Deviled Eggs


10 hard cooked eggs
3/4 cup mashed potatoes (prepared with skim milk and margarine)
1 tablespoon fat-free mayonnaise
1 teaspoon prepared mustard
2 to 3 drops yellow food coloring (optional)
paprika

Slice eggs in half lengthwise; remove yolks and
refrigerate for another use. Set whites aside. In a small
bowl, combine mashed potatoes, mayonnaise, mustard
and food coloring; mix well. Stuff or pipe into egg whites.
Sprinkle with paprika. Refrigerate until serving.

Peach and Bourbon Sorbet


28-ounce can peach halves in heavy syrup
3 tablespoons bourbon

Freeze unopened can of peaches for at least 12 hours.
Dip unopened can in very hot water for 10 seconds to
loosen filling. Open both ends of can with can opener
and force filling out. Cut frozen filling into 1-inch
chunks and place in bowl of food processor. Puree until
smooth, slowly adding bourbon. Transfer to bowl and
refreeze until ready to serve. Remove sorbet from freezer
10 minutes before serving. Serves 6.

Squash Rice Casserole


8 cups sliced zucchini (about 2 1/2 pounds)
1 cup chopped onion
1/2 cup fat-free, less-sodium chicken broth
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
1 cup fat-free sour cream
1/4 cup (1 ounce) grated fresh Parmesan cheese, divided
1/4 cup Italian-seasoned breadcrumbs
1 teaspoon salt
1/4 teaspoon black pepper
2 large eggs, lightly beaten
Cooking spray


Preheat oven to 350°. Combine first 3 ingredients in a Dutch oven; bring to
a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain;
partially mash with a potato masher. Combine zucchini mixture, rice,
cheddar cheese, sour cream, 2 tablespoons Parmesan cheese, breadcrumbs,
salt, pepper, and eggs in a bowl; stir gently. Spoon mixture into a 13 x 9-inch
baking dish coated with cooking spray; sprinkle with 2 tablespoons Parmesan
cheese. Bake at 350° for 30 minutes or until bubbly. Preheat broiler. Broil 1 minute
or until lightly browned.

Twice Baked Veggie Potatoes


4 medium potatoes, washed
1 1/2 pounds cauliflower, washed
5 tablespoons milk, divided
3/4 teaspoon salt
1/4 teaspoon black pepper
1 cup finely shredded lowfat sharp Cheddar cheese
Paprika
Preheat oven to 350 degrees. Using a fork, puncture
potatoes. Bake for 40 to 50 minutes until tender.
Meanwhile, cut cauliflower into about 8 pieces and
steam until very tender. Transfer cauliflower to food
processor. Add 2 tablespoons milk, salt, and pepper.
Puree until smooth; the mixture will resemble mashed
potatoes and make about 1 cup puree. Set aside. Cut
the potatoes in half lengthwise. Scoop out pulp and place
into large mixing bowl, leaving thin shells. Using
electric mixer on lowest speed, beat potato pulp and
remaining milk until blended. Add pureed cauliflower
mixture and beat until well mixed (do not overbeat).
Stir in half the cheese. Divide mixture among potato shells.
Top with remaining cheese and sprinkle with paprika.
Return to oven and bake until cheese melts, about 5 minutes.