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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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6 med. ripe pears (about 2 lbs.)
5 c. white, unsweetened grape juice
1/4 c. fresh lemon juice
1 vanilla bean, split lengthwise
1 inch whole cinnamon stick
1/4 c. golden raisins
Peel pears, leaving stems on. In a medium size pan, heat juices, vanilla bean, and cinnamon stick to a simmer. Add pears. Simmer 25 to 30 minutes, uncovered, turning pears occasionally, until tender when pierced with a knife. Remove pears with a slotted spoon. Reduce syrup 30 to 35 minutes to 1 1/2 cups. Strain. Stir in raisins and cool syrup to room temperature. Serve pears in small glass compote bowls. Spoon raisins and syrup over and around pears. 6 servings.
Per serving: 187 calories, 48 gm carbohydrates, 1 gm protein, trace fat, 3 gm sodium. Exchanges: 3 fruit. Cholesterol: 9 mg per serving.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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2 lb. sweet potatoes, cooked or 2 lb.
vacuum packed sweet potatoes
2 tbsp. butter, melted
1/2 tsp. ground cinnamon
8 dried apricot halves, chopped
Fresh orange slices
Peel and quarter the sweet potatoes. Slice sweet potatoes into 1/4 inch slices. Arrange the sweet potatoes in a shallow baking dish. Combine the butter and cinnamon. Pour over the potatoes. Arrange the chopped apricots on top. Cover the dish and bake at 425 degrees for about 15 minutes. Add orange slices and serve. Yields 4 servings. Exchanges: 1 bread, 1 fruit, 1 fat
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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2 tbsp. grated or minced raw onion
1/2 tsp. Red Hot sauce
1 tsp. Worcestershire sauce
1 tsp. soy sauce
2 tbsp. prepared mustard
1 tsp. parsley, fresh, minced
16 oz. uncooked mild white fish fillet, like Cod or Tilapia
Combine all ingredients except fish. Mix well. Brush on both sides of fish. Broil until fish flakes easily with fork. 4 servings.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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1 head cauliflower
1/4 cup freshly grated parmesean cheese
Steam cauliflower over boiling water about 15 minutes, or until easily pierced with a fork. drain any water. Divide into flowerets. Top with Parmesan cheese. Season with pepper (cheese will add salt). Makes 4 servings.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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1 lb. lean ground beef chuck
1 c. evaporated skim milk
1 tbsp. dehydrated onion flakes
1/2 tsp. salt
1/4 tsp. pepper
1/4 tsp. dry mustard
1/4 tsp. sage
1/8 tsp. garlic salt
1/2 c. chopped celery
1 tbsp. Worcestershire sauce
Combine all ingredients and shape into a loaf. Bake on rack at 350 degrees for 1 to 1 1/2 hours. Makes 10 servings.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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1 (10 oz.) pkg. frozen cauliflower
1/2 packet (or cube) instant chicken bouillon
1 tsp. fresh chopped parsley
1 tbsp. skim milk
1/2 c. water
Dissolve bouillon in water, add cauliflower, and cook. Place in blender with other ingredients. Do not over blend. Serve. Makes 3 servings.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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1/4 cup nonfat dry milk powder
2 tsp. splenda
1/2 tsp. pure vanilla extract
Put together the dry ingredients in a blender. Add 1 cup of water (or milk) and vanilla.
Blend with ice cubes to make a milkshake.
Blend with ice cubes and fruit to make a smoothie.
Makes 1 serving.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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1/4 cup nonfat dry milk powder
2 tsp. splenda
1 tsp. good cocoa powder
Put together the dry ingredients in a blender. Add 1 cup of water (or milk).
Blend with ice cubes to make a milkshake.
Blend with ice cubes and fruit to make a smoothie.
Makes 1 serving.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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1/2 c. water
1 pkg. instant chicken broth and
seasoning mix
2 c. broccoli spears, raw or frozen
1/2 tsp. marjoram
1/2 tsp. basil
1/4 tsp. onion powder
Dash of nutmeg
1 tbsp. olive oil
2 tsp. lemon juice
Salt and pepper, to taste
Combine water and broth mixture. Add broccoli, sprinkle with seasonings. Cover, bring to boil, simmer 6 minutes until tender. Drain. Toss with olive oil. Divide on plates. Top with lemon juice. Season with salt and pepper. Makes 2 servings.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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4 hard cooked eggs
1/2 tsp. dry mustard
1/4 tsp. salt
Dash of onion powder
Dash of pepper
2 tsp. reduced calorie mayonnaise
1 tsp. vinegar
Paprika
Halve eggs; remove yolks and mash. Add other ingredients except paprika to mashed yolks; beat well. Refill egg whites with yolk mixture. Sprinkle with paprika. Refrigerate until served. Yields 4 servings. Amount 2 egg halves. Exchange: 1 medium-fat meat.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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6 oz. canned, fully cooked salmon (or leftover cooked filet)
1 tbsp. chopped green pepper
1/4 tsp. onion flakes
1/4 tsp. horseradish
1 to 2 tbsp. diet French dressing
3 oz. Swiss cheese
6 slices tomatoes
Make sure all bones are removed from salmon. Mix first 5 ingredients well and divide into thirds. Spread on 3 slices of toast. Add 1 ounce cheese and two slices of tomato to each portion. Place under broiler until cheese bubbles. Makes 3 portions.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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6 oz. canned, fully cooked salmon (or leftover cooked filet)
1 tbsp. chopped green pepper
1/4 tsp. onion flakes
1/4 tsp. horseradish
1 to 2 tbsp. diet French dressing
3 oz. Swiss cheese
6 slices tomatoes
Make sure all bones are removed from salmon. Mix first 5 ingredients well and divide into thirds. Spread on 3 slices of toast. Add 1 ounce cheese and two slices of tomato to each portion. Place under broiler until cheese bubbles. Makes 3 portions.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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2 sm. whole chicken breasts
1 c. carrots, shredded (about 2 sm.)
1 c. zucchini, shredded (about 1 med.)
1 tsp. salt
1/4 tsp. poultry seasoning
1 envelope chicken-flavored bouillon
1/4 c. water
With sharp knife, remove skin and excess fat from chicken breasts. Cut each breast in half, along breastbone; remove breastbone. From cut side of each chicken breast half, with tip of sharp knife, cut and scrape meat away from rib cage, gently pulling back meat to form pocket; set aside. In medium bowl, combine carrots, zucchini, salt and poultry seasoning. Spoon about 1/2 cup mixture into each pocket; secure with toothpicks. In 10 inch skillet, place chicken, sprinkle with bouillon. To skillet add water, over medium high heat, heat to boiling. Reduce heat to low; cover and simmer about 40 minutes or until chicken is fork tender. Remove toothpicks. Makes 4 servings, 180 calories per serving.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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1 1/2 c. grated carrots
1/2 c. currants
1/2 c. sliced celery
1/2 c. chopped nuts
1/3 c. mayonnaise
1/4 tsp. salt (opt.)
Combine ingredients and chill. Light, no cholesterol mayonnaise can be used. Yields 6 servings.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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4 med. potatoes, peeled and cut into
eighths
1 sm. onion, cut into eighths
4 green onions, coarsely chopped
1 clove garlic, minced
2 (10 1/2 oz.) cans no-salt added
chicken broth, undiluted
1 c. skim milk
1/2 tsp. salt
1/2 tsp. white pepper
1/8 tsp. nutmeg
Combine potatoes, onion, green onions, garlic, and broth in a heavy 3 quart saucepan. Cover and simmer 20 minutes or until potatoes are tender. Process potato mixture in batches in container of an electric blender or food processor until smooth. Combine pureed mixture with milk and remaining ingredients, stirring until well blended. Reheat soup to serving temperature or cover and refrigerate until chilled. Serving amount 3/4 cup. Exchange: 1 starch, 85 calories.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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2 1/2 lbs. boneless, skinless chicken breast
6 cloves garlic
3/4 tsp. powdered rosemary
Salt & pepper to taste
1 Chicken bouillon cube
1/2 cup warm water
Rub chicken with 2 pressed garlic cloves, and rosemary. Also rub with salt and pepper. Let stand 30 minutes. Put chicken in broiler pan. Stir boullion in 1/2 cup water until dissolved. Spoon some boullion broth over each piece of chicken. Sprinkle chicken with 2 slivered garlic cloves. Add a little bouillon to pan. Broil chicken, turning when half done. Spoon bouillon over top after turning pieces, and put 2 more slivered garlics on top. After turning, baste with pan drippings. Broil until cooked, about 15-25 minutes, depending on thickness of chicken. Makes 10 servings, 4 oz. each.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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1 Chicken, boiled, skinned, boned, &
chopped
1 can tomato juice
1 onion, chopped
1 tbsp. mustard
1 tsp. chili powder
Sweetener to taste
1/4 c. vinegar
Dash of garlic powder
Pinch of oregano flakes
Mix all ingredients, excluding chicken, to make the sauce. Mix chicken and as much sauce as you like. Simmer and eat on bread or without. Makes 4-6 servings.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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1 (3 oz.) chicken breast, boned &
skinned
2 tbsp. (any brand) bottled diet
Italian dressing
Mix all ingredients except chicken. Marinate chicken in dressing overnight in covered casserole. Bake until done at 350 degrees, or grill. No additional seasonings are necessary. Very tender and juicy. Can use diet Italian dressing or home mix, using sweetener. Can be easily expanded for larger amounts of chicken. Makes 1 serving.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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2 1/2 to 3 lb. chicken, cut up
1/2 tsp. salt
1/4 tsp. pepper
1 chicken bouillon cube
1/2 c. boiling water
1/2 c. apple juice
2 c. sliced fresh green beans, French
style
1 c. diced peeled apples
1 tbsp. flour
1 tsp. ground cinnamon
1 oz. whole grain bread
Sprinkle both sides of chicken with salt and pepper. Place chicken on a rack in a shallow open roasting pan. Bake in hot oven (450 degrees) until browned, about 20 minutes. Reduce oven temperature to 350 degrees. Remove chicken and rack; pour off any fat from pan. Return chicken to pan. Dissolve bouillon in boiling water. Pour over chicken along with apple juice. Stir in green beans. Cover and bake 25 minutes. Stir in apple. Cover and bake 10 minutes longer. Meanwhile, in small saucepan mix flour with cinnamon. Blend with 1 tablespoon of cold water. Stir in hot pan liquid. Cook and stir until mixture boils and thickens slightly. Pour over chicken. Serve with vegetables and whole grain bread. Makes 4-6 servings.
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Healthy Low Fat Recipes -
Low Fat Diabetic Recipes
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1/4 cup soy sauce
2 tbsp. minced garlic
1/4 tsp. sesame oil
1 tbsp. sherry flavoring
1/2 c. tomato sauce
1 lb. shredded cooked pork meat
Mix soy sauce, garlic, sesame oil, sherry, and tomato sauce. Pour over meat in flat dish. Let stand, covered, in refrigerator for 3 hours. Pour meat and sauce into a pot. Cook until sauce is thickened, or absorbed by meat. Makes four 4 oz. servings.
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Low fat recipes 
