best low-fat recipes
Okay, it is time to lose some weight. What are your best low-fat recipes? I need some new ideas. Thanks!
Not really recipes per se but I have always been about having everything but in moderation coupled with regular exercise. That said I would stay away from high fat foods: ice cream, potato chips, fast food, high fat desserts on a regular basis (once in awhile is fine). Instead I would snack on fruits and raw veggies. I even like to snack on plain, unsalted matzos which is very low in calories. Lots of water and not soda. Alcohol is fine, but again, in moderation. Almost any asian stir-fry with whatever veggies you like with a tablespoon or two of oil is fine with plain steamed rice. A delicious low cal dish is whatever combination of roasted veggies you like with 1-2 tablespoons of olive oil. Personally, I love roasted broccoli this way but you can use any veggie or combination. Chicken or Sole Piccata is a delicious low fat dish. I do not know where you are located but if you are in the Northeast, the price of lobster has been very low and a steamed lobster with just a drizzle of butter is very low cal and delicious. In fact, I like my lobster rolls without the traditional mayo but plain and warmed slightly, placed in a grilled hot dog bun and drizzled with just a touch of butter...again, very low cal. Good luck.
Saw a Jacques Pepin show the other night where he took a huge bowl of cleaned, spun dry curly kale, tossed it with about 2 Tablespoons olive oil and some kosher salt, then put it all on a large wire rack over a rimmed pan and baked at 250 degrees F (yes 250, very low) for about 20 minutes. It came out very dry, bright and crispy. Looked like a very fun recipe to try and extremely healthy.
Almost any other green veggie will roast well tossed with a bit of olive oil, S&P, but most of them will require a much higher heat -- in the 400-450 range, roast 10 minutes, stir/turn, and roast another 10.
That kale chip was very popular around these parts last summer (or whenever it was that kale was last in season). They were freakishly good and obscenely addictive. (I did soy sauce for my salt and subbed grapeseed oil for the olive oil; think I also used ... Swedish kale? Some sort of kale that was not of the original recipe ...) I always ate half the sheet pan's worth each time I fixed it.
And then kale season ended ... :(
Overall, I have no idea how healthy it was (though it was kale and there wasn't that much oil), but they were the snack highlight of the kale season for me.
My recent favorite is salmon steak thoroughly smothered in mild fresh salsa and baked at 350 for 25-30 minutes.
Check out the South Beach Diet website. Don't remember what I did, it was ages ago, never had to subscribe or pay, and I get frequent emails from them with good low-fat recipes.
I eat a lot of egg white omelettes.. so many great combos like: caramelized onions, wild mushrooms, garlics, a little jarlsberg or gruyere, and parsley; ratatouille filling; spinach, mushrooms, tomatoes, onions and a sprinkling of gruyere; squash blossom, a little ricotta, basil and garlic... etc.
miso broth with tofu or drizzled egg whites, wild mushrooms, greens (bok choy, mustards, kale, spinach), garlic...
baked apples or grilled fruit with a little nonfat greek yogurt
smoothies made with frozen fruit, a little nonfat greek or plain yogurt, cinnamon, protein powder...
take veggies like turnips, parsnips, potatoes, yams, etc. slice very thinly, sprinkle with seasonings and bake at 375 til crisp.
oatmeal combined with egg whites, sweetener, cinnamon and a little vanilla, then cooked as pancakes using Pam
i make blintzes - i make faux crepes using egg whites, then fill with a little sweetened cottage cheese or non-fat ricotta, then serve with a little low-sugar jam
mashed cauliflower with a little non-fat cream cheese beaten in with chives, salt, roasted garlic and cooked onions
roasted squash blossoms filled with non-fat ricotta cheese, basil, garlic
ratatouille - can be done with little or no oil
make your own applesauce or pear sauce... and add cinnamon
Tomato sauce from a jar with zucchini instead of pasta. Gazpacho made with 4 tomatoes, 1 green pepper, 1 cucumber, and 1 onion put through the Cuisinart to the choppiness you like, mixed with a giant can of tomato juice and seasoned with a spoonful each of olive oil and vinegar plus salt, garlic, cumin, and hot pepper. Absolutely no white potatoes, white rice, or white bread---they turn to sugar inside you.
Marinate boneless chicken breasts that have been pounded or sliced into thinner pieces in lime juice, ground cumin, oregano, some salt and some hot sauce or red pepper flakes. Grill outside or use a grill pan inside. These are delicious served with tortillas and salsa, and great cold the next day. I make pounds of them and they always disappear.
I have so many! Cooking Light, ATK low fat recipes, and the Mayo Clinic all have a lot of good recipe ideas. I agree with the other posers to increase the veggies in your diet and include everything in moderation.
Here are some recipes I like.
Cooking Light's Low-Fat Broccoli Cheese Soup
Bon Appétit's Low-Fat Banana Bread
Low Fat Garden Vegetable Bake
Fish Fillets in Parchment With Asparagus & Orange
A Lighter Version of Bon Appetit's Cauliflower and Caramelized Onion Tart
Gourmet Magazine's Asian Cucumber Ribbon Salad
Mahi Mahi With Brown-Sugar Soy Glaze
Mayo Clinic's Grilled Balsamic Portabella Mushroom Burger
Easy Mushroom Veggie Burgers
Canyon Ranch's Baked Fish & Chips
Fish Tacos With Yogurt Sauce
Banana Morning Glory Muffins