Low Fat Recipes – World Famous Low Fat Recipes
Mexican Beef Salad
Servings – 4
1/4 cup fresh lime juice
2 TB olive oil
2 TB water
1/2 tsp. minced garlic
1/2 tsp. ground cumin
1/2 tsp. table salt
1/2 tsp. hot pepper sauce
4 cups romaine lettuce hearts, shredded
8 oz deli-style roast beef, cut in strips
1 medium avocado, diced
1 cup tomatoes, diced
1 can (15 oz.) black beans, rinsed and drained
3/4 cup fresh cilantro, leaves, roughly chopped
3/4 cup sweet onions, sliced
4 medium whole wheat tortillas, warmed (about 6 inches each)
Whisk lime juice, oil, water, garlic, cumin, salt and hot pepper sauce together in a medium bowl
until blended; remove 1/3 cup of dressing and set aside.
Add lettuce to bowl and toss to coat. Line a serving platter with the dressed lettuce.
Add reserved dressing, roast beef, avocado, tomatoes, beans, cilantro and onion to bowl; toss to mix and coat. Mound beef mixture over lettuce and serve with tortillas.
Yields about 1-1/2 cups of beef mixture, 1 cup of lettuce and 1 tortilla per serving.
Pastitsio
1 sprays cooking spray
1 pound raw extra lean ground beef
1 medium onion(s), chopped
8 oz canned tomato sauce
1/4 cup dry red wine
1-1/2 tsp. ground cinnamon
8 oz. uncooked whole wheat pasta, such as penné
1 large egg, lightly beaten
3/4 cup fat free evaporated milk
1 TB butter, or margarine
2 TB all purpose flour
1/4 tsp. table salt
1/8 tsp. black pepper
1-1/2 cup fat free evaporated milk
1 large egg(s), lightly beaten
2 egg white(s), large, lightly beaten
1-3/4 oz. Parmesan cheese, divided
Preheat oven to 350º F. Coat a 9″ x 13″ glass baking dish with cooking spray.
To make meat sauce: Heat a large nonstick skillet over medium-high heat. Cook beef and onion, stirring frequently, until meat is brown and onion is tender, about 10 minutes; drain off fat. Stir in tomato sauce, wine and cinnamon. Bring to boil and then reduce heat to medium-low; cover and simmer for 30 minutes, stirring occasionally.
Cook the pasta according to package directions; drain and set aside. Combine 1 beaten egg, 3/4 cup of evaporated milk and cooked pasta in a large bowl; toss to combine and set aside.
To make cream sauce: Melt butter or margarine in a small saucepan over medium heat; stir in flour, salt and pepper. Gradually add 1-1/2 cups of evaporated milk; cook, stirring, until thickened and slightly bubbly, about 5 to 8 minutes. Gradually stir 1 beaten egg and egg whites into hot milk mixture (be careful not to ‘scramble’ eggs); set aside.
Layer half of pasta mixture in prepared dish; spread with meat sauce and sprinkle with 1/4 cup of cheese. Top with remaining pasta mixture; pour cream sauce over top and sprinkle with remaining cheese.
Cover and bake for 20 minutes. Uncover; bake about 15 minutes more or until a knife inserted in center comes out clean. Let stand 15 minutes before slicing into 8 pieces.
Citrus Garlic Pork Loin
Servings – 4
3 medium garlic cloves
1/2 TB fresh lime juice
1/2 cup grapefruit juice, not cocktail
1/2 cup soy sauce
1/2 tsp. hot pepper sauce
1 lb. center loin pork, lean only
4 cups cooked green beans
Mince garlic and mix with lime and grapefruit juices, soy sauce and pepper sauce. Allow to sit
at room temperature for 30 minutes to 1 hour so flavors can blend.
Place tenderloin in marinade and turn to coat evenly. Cover and put in refrigerator to marinate for at least 1-1/2 hours but no more than 5. Turn occasionally. Outside of meat may lighten in color from citrus juices.
Preheat oven to 450º F. Drain pork and reserve juices. Roast pork for 10 minutes, then turn reduce heat to 325º F., and continue to roast until internal temperature of pork reads 145 – 150º F.
Boil marinade for 3 minutes, then reduce heat and simmer for 10 more minutes. Serve sliced pork with cooked marinade on top accompanied by green beans.
Yields 3 ounces pork, 2 tablespoons sauce, 3/4 cup green beans per serving.
Orange Beef Stir Fry
Servings – 4
1-1/4 cups fat-free chicken broth, reduced-sodium
3 TB low-sodium soy sauce
1 tsp. Splenda
1/2 tsp. orange extract, optional
1 spray cooking spray
2 TB orange zest, freshly grated, or 1/4 cup fresh julienned orange peel
1/4 cup fresh ginger root, peeled, julienned
2 medium garlic cloves, slivered
1/4 tsp red pepper flakes, crushed
1 lb. lean sirloin beef, boneless, trimmed, sliced against grain into 1/8″ thick strips
4 cups sugar snap peas
1 TB raw arrowroot, dissolved in 1 TB of water
Whisk broth, soy sauce, Splenda and orange extract together in a small bowl; set aside.
Coat a large nonstick wok (or skillet) with cooking spray and set over medium-high heat. Add orange peel, ginger and garlic; stir-fry until softened and aromatic, about 2 minutes. Add red pepper flakes and stir-fry 20 seconds.
Add beef; stir-fry until lightly browned, about 2 minutes. Add sugar snap peas and continue stir-frying until crisp-tender, about 2 minutes.
Pour in broth mixture and bring to a simmer. Cover wok (or skillet) and cook 1 minute more.
Stir in arrowroot mixture; cook just until thickened, less than 10 seconds. The moment sauce thickens, remove pan from heat and serve at once.
Yields about 1-1/2 cups per serving.
Brownie Crunch
Servings – 12
3/4 cup all purpose flour
1/2 tsp. baking powder
1/2 tsp. table salt
5 TB unsweetened cocoa
1 cup sugar, granulated
1/2 cup light cream cheese, softened
2 large eggs, divided into yolks and whites
1 tsp. vanilla extract
1/2 cup crispy rice cereal
2 TB powdered sugar
1 TB butter, melted
Preheat oven to 350° F. Place 2 sheets of nonstick aluminum foil in bottom and up sides of a 9″ square baking pan (or place regular foil in pan and coat it with cooking spray).
Sift flour, baking powder, salt and cocoa together in a medium bowl.
Cream granulated sugar and cream cheese together in a large bowl until light and fluffy. Add egg yolks, one at a time, beating until fully combined; mix in vanilla. Slowly blend flour mixture with cream cheese mixture.
Whisk egg whites until soft peaks begin to form; fold egg whites into brownie mix and then spread brownie batter evenly in prepared pan.
Combine cereal, powdered sugar and melted butter in a small bowl; sprinkle on top of brownies. Place pan on middle rack in oven and bake just until center sets, about 25 to 30 minutes.
Cool completely and cut into 12 pieces.
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