Little Or No Fat Recipes For The Month Of May

For this month, I will add only recipes that contain little or no fat. Fortunately I have a recipe book that was given to me several years ago with delicious appetizers, soups, salads, meals, and desserts in them. Some of these items make my mouth water just reading them. Many I haven't tried yet but I know they will be awesome! I hope you all enjoy them and feel free to send me your suggestions.

Polynesian Chicken

This recipe contains 3 grams of fat per serving. Serves 2

Ingredients:

• 2 1/2 pounds chicken, cubed
• 1 14 oz. can crushed pineapple, undrained
• 1 small jar peach or apricot preserves
  

Preparation:

• Preheat oven to 400 degrees F. Spray a rectangular bakin pan with vegetable oil cooking spray. Arrange cubed chicken in the pan and spray them lightly with cooking spray. Bake uncovered for 30 min. Turn the meat and bake for another 15 - 20 min. or until tender. Drain off pan juices.
• Mix the pineapple with the peach preserves. Pour over the drained chicken and bake for an additional 15-20 min. or until hot and bubbly.
  

Picante Chicken with Brown Rice

This recipe contains 3 grams of fat per serving. Serves 2

Ingredients:

• 3/4 lb boneless, skinless chicken breasts, cut into strips
• 1 1/2 tsp chili powder
• 1 tsp ground cumin
• 1/4 c cold water
• 1/2 c sliced green onions
• 2 cloves garlic, finely chopped
• 1 14-oz can whole tomatoes, undrained and cut up
• 1 c frozen kernel corn
• 3/4 c uncooked instant brown rice
• 2 tbsp chopped green chiles, undrained
• 1/2 c water
  

Preparation:

• Heat a nonstick skillet, add chicken and sprinkle with chili powder and cumin. Add 1/4 c water, green onions, and garlic. Saute until the chicken is no longer pink.
• Stir in tomatoes, corn, rice, chiles, and 1/2 c water. Bring to a boil. Reduce heat, cover, and simmer 5 - 10 min. or until the rice is done.
  

Pot Roasted Chicken

This recipe contains an average of 2 grams of fat per serving. Serves 6

Ingredients:

• 1 chicken cut up and skinned (or use only breast for less fat)
• 7 or 8 small new potatoes, scrubbed
• 4 or 5 small onions, peeled
• 4 med carrots, peeled and cut into 3" pieces
• 1/2 c dry white wine
• 1 14 oz can low-fat reduced-sodium chicken broth
• 1 tbsp lemon juice
• 3 cloves garlic, chopped fine
• 1 tsp oregano
  
• 1 tsp thyme
• 1/4 tsp black pepper
• 2 tbsp chopped parsley

Preparation:

• Preheat oven to 350 degrees F.
• Arrange chicken, potatoes, onions, and carrots in a baking dish
• Mix wine, broth, and lemon juice and pour over chicken and vegetables
• Sprinkle on garlic, oregano, thyme, and pepper
• Bake uncovered 40 - 45 min. or until chicken is fork tender. Turn chicken and vegetables occasionally and baste with pan juice (if juices evaporate too quickly add more chicken broth).
• Transfer to a serving platter, arranging vegetables and chicken and sprinkle with parsley
  

Honey Mustard Dressing

This recipe contains 0 grams of fat. Makes 1 1/2 cups

Ingredients:

• 1/2 c lemon juice
• 1/4 c honey
• 2 tbsp prepared mustard
• 1 tsp salt (I use No Salt)
• 1/2 tsp paprika
• 2 cloves garlic, finely chopped
• 2/3 c water

Preparation:

• Mix all ingredients and shake well. Store in a covered container for at least 1 hour before serving.
  

Creamy Garlic Dressing

This recipe contains 1 gram of fat per serving. Makes about 2 c.

Ingredients:

• 1/2 c skim milk
• 2 tbsp lemon juice
• 1 tbsp canola oil (I'd just use olive oil)
• 1 1/2 c fat-free cottage cheese, drained
• 1/4 c chopped onion
• 2 cloves garlic, finely chopped
• 1/2 tsp salt (I use No Salt)
• 1/4 tsp pepper
• 1/4 tsp paprika
  

Preparation:

• Combine all ingredients and mix well. Refrigerate in a covered container at least 1 hour before serving.
  

Tabbouleh

This recipe contains 1 gram of fat per 3/4 c. serving. Serves 2.

Ingredients:

• 1 c. bulgur or cracked wheat
• 2 c. boiling water
• 4 tsp lemon juice
• 2 tsp olive oil
• 2 med. ripe tomatoes, chopped
• 3 tbsp minced parsley
• 1/2 small red onion, chopped
• 2 green onions, including tops, finely chopped
• 1/4 tsp ground coriander
• 1/4 tsp ground cumin
• 1/8 tsp hot pepper sauce

Preparation:

• Place bulgur or cracked wheat in a large bowl and pour boiling water over it. Cover and let stand for 30 min. Drain off any liquid that remains.
• In another bowl, mix the remaining ingredients. Add the bulgur or cracked wheat and toss well.
  

Chicken-Stuffed Mushrooms

Each stuffed mushroom contains only 1 gram of fat. This recipe serves 12.

Ingredients:

• 1 small onion, chopped
• 2 tbsp cilantro leaves
• 2 tbsp egg substitute
• 1 tbsp Dijon mustard
• 1 1/2 tsp finely chopped fresh ginger root
• 2 tbsp reduced
  

Preparation:

• Preheat oven to 350 degrees F. Spray a cookie sheet with vegetable oil cooking spray (ie: Pam)
• Mix all ingredients except mushrooms. Fill mushrooms with the chicken mixture. Place the mushrooms filled side up on the cookie sheet. Bake for 10-15 min. or until chicken mixture is done (it really does vary by oven). Serve hot.

Background

After being asked for a couple of recipes by a couple of people, I've decided to make things a little quicker and more accessible by creating a recipe blog. I'm not a chef nor have I had any professional training. At a young age, I learned to cook and bake. My mother (having learned from her mother) was a fantastic cook/baker when I was young. My grandmother still cooks and bakes and she has never made anything that I didn't like. It's always a treat going there and being asked to stay for lunch or dinner.

I have had an interest in cooking for a long time and lately I've been experimenting with food a lot more. I don't follow recipes much as far as measurements go when cooking, although with baking, it's usually a good idea to adhere to them a little more. I sometimes stand in front of my pantry and eye out the contents of it. From there, I get ideas of things that might taste good and go with it.

I love spices. I always have basil, oregano, onion flakes, garlic powder, rosemary, Italian spice mix, and red pepper flakes on hand. Of course salt and pepper is a must in anyone's home. If you use a pepper mill, then the pepper is much more tasteful than the ground pepper you can buy in bulk. I have many other spices but those I use frequently. Food doesn't have to be bland. Spices add so much flavour to any meal it's a shame not to use them!

I love talking to friends about food we've made. It gives me ideas and a chance to share some information that may be used in their kitchens sometime. I also like meal preparation more when it's quick. A special meal with someone is wonderful and I will take 4 hours to make a delicious dinner, under normal circumstances however, I like it less than 30 minutes. I use shortcuts that are as effective as long cuts. I work all day so when I get home, I'm not only hungry but I don't want to be standing for hours on end in my kitchen. I have other things to do.

I hope you enjoy this blog and maybe get a chance to try some recipes out. I'll warn you ahead of time, I'm really bad with measurements. I don't usually use terms like teaspoon, cup, etc. I use terms like shake, pinch, and so on, but I'll try to be more accurate. I think the key is to smell/taste the food as it cooks. If you think it needs a little more of something, be brave. Throw some more oregano or garlic or whatever in. Be conservative first, then add until you get it right! Have fun with it!

Elaine's Zesty Stir Fry

This is a quick, tasty stir fry that requires little effort. For those who prefer vegetarian or vegan meals, just remove the meat from the recipes; the rest of the ingredients do not contain animal products.

NB: The noodles can be prepared as the package indicates however if they are done this way, add them without the water to the pan when they are ready.

Ingredients (approx. measurements):

• 2 packages of chinese-cut chicken or beef (the kind used for fondues)
  
• 1 package of Europe's Best frozen Zen Garden vegetables
• 2 tbsp olive oil
  
• 3 tbsp Sun-dried Tomato and Herb spice medley
  
• 3 tbsp Roasted Garlic and Red Pepper spice medley
• Salt to taste (I use No Salt)
  
• 1/2 package of rice noodles
• 1 c. water (if noodles are not prepared as the package indicates)
  

Preparation:

• In a large non-stick pan, cook the meat in olive oil. When fully cooked, add vegetables and spices
  
• When the vegetables have thawed but still need to cook a little more, add noodles (and add water only if noodles weren't prepared as instructed on the package) and cover. Allow the noodles to steam until they are soft
• Remove from heat, serve, and salt to taste

Creamy Potato Tort

This is a simple potato tort that I haven't yet made but will make soon. My mouth watered just looking at it. The measurements weren't giving so I'll try to guess them (heaven forbid!).

Ingredients (approx. measurements):

• 5 medium potatoes (waxy potatoes are best for retaining their shape)
  
• 1/2 container of sour cream
• 1 c. plain yogurt OR 1 brick of softened cream cheese (I always use light products)
  
• 2 tbsp minced garlic
  
• 2 tbsp parsley
• Salt (I use No Salt) and pepper to taste
  
• 2 large sheets of puffed pastry
  
• 1 egg
  

Preparation:

• Boil potatoes until tender throughout and let cool (if they've been chilled in the fridge, they'll be easier to dice). Slice them into finger widths and put aside.
  
• In a large mixing bowl, combine the sour cream, yogurt or cream cheese, garlic, parsley, salt and pepper
  
• Lay one of the puff pastry sheets flat. Cover with one layer of potato leaving about 2" (about 4 cm) free at the sides.
  
• Add a generous layer of the prepared cream filling.
• Add another layer of potatoes making the second layer a little smaller than the bottom layer (like making a pyramid) then add another layer of cream filling.
• Add the third layer of potatoes again making the layer smaller than the last and add the final layer of cream filling.
• Place the second sheet of puff pastry over the layers.
• Trim the bottom layer to meet the second layer leaving an inch around the sides. Trim the corners of the pastry leaving 1" there as well.
• Fold the sides of the pastry up to seal everything in.
• In a small bowl, mix the egg. Brush on the folded sides to help seal everything in and brush onto the top to give it a golden crust when cooked.
• Bake until cooked (use recommended puffed pastry directions).
• When cooked, remove from oven and serve hot.
  

Amazing Warm Potato Salad

I was watching some cooking show and the hostess had a couple of great recipes that I intend on trying. Without a doubt, they will taste amazing. This is a simple potato salad that would be rich in flavour and I'm adding a couple of modifications to it. The other is a potato tort that was making my mouth water just looking at it. Both are extremely simple, there's no messing them up really. The measurements weren't giving so use your best judgment based on the amount of people you're cooking for.

Ingredients:

• Several potatoes (waxy potatoes are best for retaining their shape)
  
• Bacon - cut into finger-width slices before cooking
• Minced garlic
• Thinly sliced red onion
  
• White wine vinegar
  
• Chicken Stock
• Grape seed or olive oil
  
• Salt (I use No Salt)
• A little pepper
  
• Green peas (I will substitute with chick peas)
• A generous amount of parsley (not originally called for but I think it will make a good addition)
  

Preparation:

• Boil potatoes until tender throughout and let cool (if they've been chilled in the fridge, they'll be easier to dice). Dice them into bite-sized pieces and put into a large mixing bowl.
  
• In a pan, fry bacon until crisp. Once cooked, drain most of the fat but not all (leave a few tablespoons in it). Place back on heat and add garlic and onion. Sautee for about 5 minutes.
  
• Add the white wine vinegar to release the browned bacon bits stuck on the bottom of the pan. Once the bottom of the pan is cleaned, add the chicken stock. peas, and grape seed oil. Warm thoroughly, remove from heat and pour over the potatoes.
  
• Add salt and pepper to taste. Add parsley and mix all ingredients well then serve.

Elaine's Creamy Tomato Rigatoni With Chicken

I wasn't following a recipe for this one and it turned out quite well. I had the ingredients on hand and came up with it (the fun way to cook!). This makes a lot but is good for a few people eating or for refrigerating for a meal a little later during the week.

Ingredients:

• 3 cloves of garlic (pressed)
• 3 tbsp olive oil
  
• 6 chicken thighs
• 2 tbsp Italian fine herbs
  
• 1 container of fat-free sour cream
• 14 oz of canned tomatoes (half a large can) including half of the liquid
• 1 tsp red pepper flakes (for a little kick)
• 1 tsp salt (I use No Salt)
• 3 cups rigatoni (or similar sized pasta
• 1 tbsp parsley (fresh or flakes)
  

Preparation:

• In a dutch oven or large frying pan, sautee the pressed garlic in the olive oil for 5 minutes
• Add chicken to the pan and fry until cooked and turning sides (about 10 minutes)
  
• Prepare pasta as directed on the package (do not rinse)
• Combine sour cream and canned tomatoes
  
• Add sour cream mixture to the chicken and bring to a boil stirring frequently
  
• Drain pasta and add to the pan along with parsley, salt, and red pepper flakes and mix well
  
• Cover, reduce heat and simmer for 20 minutes, stirring occasionally.
• Serve with Parmesan cheese (optional)
  

Elaine's Curried Chicken

I went to the Bridal Show and one of the caterer's had a booth set up and were letting passers-by taste the curried chicken and risotto they had made. It was delightful! I found a recipe that I liked and of course had to modify it because I didn't have the exact ingredients it called for and figured I could make it better :-)

Ingredients:

• 2 teaspoons red pepper flakes
• 2 teaspoons curry powder (I use mild curry powder)
• 2 teaspoons chili pepper flakes
  
• 1 teaspoon salt (I use No Salt)
• 1 teaspoon ground coriander
• 1 teaspoon ground ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground cinnamon
• 3 tablespoons olive oil
  
• 1 large chopped onion
• 3 cloves garlic, minced
• 6 boneless skinless chicken thighs, cut into 1 inch strips
• 1 (8 ounce) carton plain fat-free yogurt
• 14 oz of canned tomatoes (half a large can) including half of the liquid
• 1 can of sliced carrots (drained and rinsed)
  

Preparation:

• Combine first 8 ingredients.
• Saute onion & garlic for 5 minutes in olive oil in a large frying pan or dutch oven, stirring frequently (medium to low heat).
• Stir in spice mixture; cook 5 minutes, stirring frequently.
• Add chicken; cook 10 minutes, stirring frequently (medium heat).
• Combine yogurt, hot sauce, and tomatoes.
• Add yogurt mixture and carrots
• Bring to a boil.
• Cover, reduce heat and simmer 1 hour, stirring occasionally.
• Serve over rice and enjoy!

Elaine's Creamy Asian Pasta Alfredo

I was a little inspired by that Philadelphia cream cheese commercial where Albert is cooking for the angel. I bet cooking with Albert would be pretty heavenly ;-) This makes a lot, you can refrigerate the leftovers.

Ingredients:

• 2 tbsp. olive oil
• 1 bag of Europe's Best Zen Garden vegetables
• 1/2 package of Sun Bird Chicken Thai Seasoning Mix (found in your local grocery store)
  
• 1 package of Knorr Alfredo mixture
• 1 1/2 c. milk for the Alfredo mixture
  
• 1 brick of light cream cheese (cubed, room temperature)
  
• 1/2 large pack of pasta (a chunkier pasta like rigatoni works well)
• 1/2 tsp garlic powder (a little more if you like garlic)
• Salt and pepper to taste
• Parmesan cheese (optional)
  
• Grape tomatoes (optional)
• Chicken or Sausage (optional)
  

Preparation:

• Make the Knorr Alfredo sauce as directed (I don't use butter or margarine; my bad!) and set it aside
• In a large skillet, saute the contents of the Zen Garden vegetalbles with the olive oil and add the 1/2 package of Thai Chicken seasoning with the garlic
  
• Prepare your pasta as directed (al dente) (do not rinse when done)
  
• When the vegetables have been well sauteed, add the cream cheese cubes and melt until the mixture is smooth and creamy.
• Add the pasta. Add the tomatoes and chicken or sausage at this point too.
• Pour the Alfredo mixture on top and blend well. Add salt and pepper to taste.
  
• Let simmer for about 5 minutes over a low heat. Serve with Parmesan cheese sprinkled on top (if desired).
  

Carolyn's Baked Brie

Courtesy of Carolyn :-)

Ingredients:

• Brie cheese (a 300 gram one - or if you want a big one 500 gram one)
• A sheet of puff pastry (I used the President's Choice all butter one)
• Half a ripe mango, peeled & chopped
• 1/2 tsp Thai green Chili paste
• 2 tbsp red pepper jelly (sweet, not spicy.. but spicy if you want I guess)
• 2 garlic cloves, minced
• 1/3 cup unsweetened baking coconut
• 1 egg
• About a cup of President's Choice Memories of Bengal Mango Curry Sauce

Preparation:

• Roll out the pastry in a baking dish (pref. only about a 2" gap between the edge and the size of brie) and put the brie in the middle. In a bowl, stir together the chopped mango, the curry paste, the red pepper jelly and the garlic. Pour it over the brie.
  

• In a dry frying pan, toast most of the coconut over med/high heat, stirring constantly, until browned. Sprinkle over the mango & brie. Fold the pastry up and over the brie, making sure there are no gaps. Beat the egg in a bowl and brush over the pastry. Sprinkle the rest of the untoasted coconut on top.
  

• Bake at 375 for about 25 minutes. Then pour the cup (to taste) of Mango Curry sauce around the baked brie in the dish. Serve with slices of french bread and/or apple slices to spread the baked brie on.