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.