A few delicious low fat
recipes to try out.
All
recipes include nutritional information for an average serving.
LOW FAT RECIPES
SPICY
TURKEY SALAD
ingredients:
-
turkey breasts - skinned & sliced 220
grams
-
olive oil 1 tsp
-
soy sauce 1tsp
-
kiwi fruit 1 medium chopped
-
mixed salad leaves
100g
-
brown sugar
20g
-
green chilli 1 seeded & finely chopped
-
garlic clove 1 crushed
-
fresh coriander 1 tbsp - finely chopped
-
lime 1 juice & zest
Method:
-
For best results marinade the turkey first. Combine lime juice & zest,
garlic, chilli, coriander, sugar & soy sauce, then pour over turkey and
chill for a few hours.
-
Heat oil in a Wok, then add turkey with the marinade and stir-fry for about
8 minutes.
-
Place salad on a dish, then spoon over the turkey and fruit. Serve
immediately.
This dish serves 2.
LOW FAT RECIPES
NUTRITIONAL INFORMATION
per serving
Calories: 304 Fat: 6.7 Protein:
27 Carbohydrates: 36
CARIBBEAN
RICE & PEAS
ingredients:
-
chick peas 100g ( 3.5oz) dried weight - soaked and boiled as instructed on pack
-
vegetable stock 100ml
-
long grain rice 200g (7oz) - boiled
-
red & yellow peppers 1 of each - deseed & chop
-
brown sugar 1tsp
-
Tabasco sauce 5 drops
-
pineapple chunks 100g (3.5oz) - from can, keep juice
-
desiccated coconut 2 tbsp
Method:
-
Add boiled rice to a wok and throw in the peppers and fry for a few minutes.
-
Add the vegetable stock, sugar, Tabasco sauce, peas and juice from the
pineapple. Gently stir, cover and simmer for 10-15 minutes.
-
Remove the lid, stir in a little rum if desired, along with the pineapple
chunks and coconut. Simmer for 5 minutes and serve.
This dish serves 2.
LOW FAT RECIPES
NUTRITIONAL INFORMATION
per serving
Calories: 434 Fat: 8g
Protein: 15g Carbohydrates: 81g
CREAMY
SALMON TAGLIATELLE
ingredients:
Method:
-
Fry onions in the olive oil until golden. Add the salmon and fry for 2-3
minutes then add the cream and stir well.
-
Transfer the mix to a food processor and blend it until it has a smooth
consistency, then return it to the pan to keep warm.
-
Cook the pasta as indicated on the instructions then drain. Serve up the
cooked pasta onto a dish, pour the sauce over the pasta then sprinkle on
pepper if required. Serve immediately.
This dish serves 4. For reduced calories cut down a little on the cream.
LOW FAT RECIPES
NUTRITIONAL INFORMATION
per serving
Calories: 464 Fat: 22.5g
Protein: 22g Carbohydrates: 45g
1200 Calorie Diet
| 1500 Calorie Diet
SWEET
'N' SOUR PORK
ingredients:
-
Lean pork 450g ( 1lb ) cut into cubes
-
1
egg - beaten
-
Cornflour - 30g ( 2 tbsp )
-
Olive oil - 45ml ( 3 tbsp )
-
Pineapple chunks - 300g ( 10.5oz )
-
Sweet & sour sauce mix - packet add water as instructed
-
Basmati rice - 135g (dried weight) boiled ( weight will be about
400g after boiling )
Method:
-
Beat the egg in a bowl and add the cornflour, mix them well. Season pork
with a little salt and black pepper, then coat pork well with the mixture.
Heat the oil in a large pan and lightly fry the pork until cooked ( 5-6
minutes ).
-
Mix the sauce according to the instructions on the packet.
-
Add pineapple chunks to the pork. Pour over sauce and heat thoroughly
according to instructions.
-
Serve with the boiled basmati rice.
This dish serves 4. To add more flavour marinade pork in sherry for 30
minutes before cooking, just watch those extra calories!
You can make up your own sweet n' sour sauce from any good cook book but for
speed I use the packet mix.
Low fat
Chinese meals
for all the family.
LOW FAT RECIPES
NUTRITIONAL INFORMATION
per serving
Calories: 510 Fat: 22.5g
Protein: 29g Carbohydrates: 51g
CHICKEN
'N' GINGER BREAST
ingredients:
-
Chicken breast - 2 ( 200g raw weight ), skinned &
pierced
-
Ginger paste - 10ml ( 2tsp )
-
Olive oil - 15ml ( 1 tbsp )
-
Onion - 1 sliced
-
Garlic - 1 clove crushed
-
Chicken stock - 100ml ( 3.5 fl oz )
-
Natural low fat yogurt - 75ml ( 2.5 fl oz )
-
long grain rice - 80g dried weight
-
salt & pepper
Method:
- Use 1 tsp of ginger
paste to push inside each chicken breast. Heat oil in pan and gently fry
onion with the garlic, add chicken and fry until golden.
- Make up chicken stock
according to instructions. Pour in stock and add the salt and pepper for
seasoning. Simmer for about 40 minutes.
- Before serving add the
yogurt
- Serve with long grain
rice
This dish serves 2. To increase flavour try
adding a little dry white wine with the stock. This will increase the
calories so not too much!
LOW FAT RECIPES
NUTRITIONAL INFORMATION
per serving
Calories: 390 Fat: 12g
Protein: 28g Carbohydrates: 46g
To
control weight
try reducing calorie
intake
by cutting all visible fat from meats, use less oil and have smaller
portions.
Facts about
Calories burned during exercise!
More low calorie recipes
Calorie
control recipes
More
choices of Reduced
calorie Menus
Vegetarian calorie-controlled recipes
Meals
with reduced energy content
Please note nutritional
values may vary depending on the source and amount of ingredients used.
|
