Quick and Easy Low-Fat Recipes Dinner
DINNER
Pork Chops with Apricots
Of course there's room for pork in a low-fat diet. Just make sure you choose a lean cut, like a loin chop, and trim all the fat you can from it before cooking. Tenderloin would also work very well in this recipe.
4 pork chops (about 4 ounces each), trimmed of
all visible fat 1 teaspoon ground cinnamon
1/2 teaspoon ground black pepper
1 onion, thinly sliced crosswise and separated into rings
1 tablespoon grated fresh ginger
Pinch of grated nutmeg
3/4 cup apple juice, divided
1/2 cup coarsely chopped fresh or drained canned
apricot halves
2 cups hot cooked bulgur
1 tablespoon sliced almonds
Sprinkle the pork chops on both sides with the cinnamon and pepper. Rub the spices into the meat.
In a large no-stick frying pan over medium heat, cook the onions, ginger and nutmeg in 2 tablespoons of the apple juice for 5 minutes, or until the onions are tender and the juice has cooked away. Transfer to a plate.
Coat the pan with no-stick spray and heat for 1 minute. Add the pork. Cook for 3 minutes per side.
Return the onion mixture to the pan. Add the apricots and the remaining apple juice. Reduce the heat to low. Cover and simmer for 10 minutes, or until the pork is cooked through and the sauce thickens slightly.
Place the bulgur on a large platter. Top with the pork and onions. Spoon on the sauce. Sprinkle with the almonds.
Makes 4 servings.
Per serving: 204 calories, 4.6 g. fat (20% of calories), 4.7 g. dietary fiber, 23 mg. cholesterol, 29 mg. sodium.
Shortcut Chili
It's not always necessary to buy the very leanest ground beef that your market has to offer. When you're preparing a dish like this, in which you brown the meat and then very thoroughly drain off the accumulated fat, a slightly fattier product gives excellent results at a cheaper price.
8 ounces lean ground beef 2 cans (16 ounces each) low-sodium tomatoes,
well drained and coarsely chopped
1 jar (8 ounces) salsa
1 can (16 ounces) kidney beans, rinsed and drained
1 cup water
1 teaspoon chili powder
Crumble the beef into a large no-stick frying pan set over medium-high heat. Cook, breaking up the pieces with a wooden spoon for 5 minutes, or until browned. Transfer to a plate lined with a triple thickness of paper towels to drain. Blot the top with more towels to remove all excess fat.
Return the beef to the pan. Stir in the tomatoes, salsa, beans, water and chili powder. Cover and bring to a boil, then reduce the heat. Simmer for 10 minutes, stirring frequently.
Makes 4 servings.
Per serving: 357 calories, 10.5 g. fat (25% of calories), 11.7 g. dietary fiber, 38 mg. cholesterol, 455 mg. sodium.
Black Bean Soup
Here's a very filling lunch dish that's quite low in fat. Take some along to work in a Thermos or reheat a bowlful in the microwave.
2 medium onions, finely chopped 2 teaspoons olive oil
4 cups defatted chicken stock
2 cans (16 ounces each) black beans, rinsed and drained
1 cup chopped tomatoes
2 cloves garlic, minced
2 bay leaves
1 teaspoon ground cumin
2 cups cooked rice
2 tablespoons balsamic or red wine vinegar
In a 4-quart pot over medium heat, sauté the onions in the oil for 10 minutes, or until lightly browned. Add the stock, beans, tomatoes, garlic, bay leaves and cumin. Bring to a boil over medium-high heat. Cover, reduce the heat to medium and simmer for 20 minutes.
With a potato masher or the back of a wooden spoon, lightly crush some of the beans. Stir in the rice and vinegar. Simmer for 5 minutes. Remove and discard the bay leaves.
Makes 8 servings.
Per serving: 219 calories, 2.3 g. fat (9% of calories), 7.6 g. dietary fiber, 0 mg. cholesterol, 21 mg. sodium.
Creamy Carrot Soup
We've taken the cream out of this soup but retained the creamy texture. Part of the secret is the white rice that helps thicken the pureed carrots and part is the low-fat--not skim--milk that adds a little extra body without a lot of calories.
1 pound carrots, thinly sliced 2 cups defatted chicken stock, divided
2 tablespoons white rice
1/4 teaspoon dried thyme
1 bay leaf
1/2 teaspoon ground black pepper
11/2 cups low-fat milk
Pinch of grated nutmeg
2 tablespoons snipped chives
In a 2-quart saucepan, combine the carrots and 1 cup of the stock. Bring to a boil over medium-high heat. Reduce the heat to medium and simmer for 5 minutes, or until the carrots are almost tender. Using a slotted spoon, remove
1/
2 cup of the carrots and set aside.
Stir the rice, thyme, bay leaf, pepper and the remaining 1 cup of stock into the pan. Bring to a boil. Cover and simmer, stirring occasionally for 20 minutes, or until the rice is tender. Remove and discard the bay leaf.
Transfer the mixture to a blender and puree until smooth. Return to the saucepan. Simmer for 5 minutes. Stir in the milk and heat through. Add the reserved carrots and nutmeg. Serve sprinkled with the chives.
Makes 4 servings.
Per serving: 118 calories, 1.6 g. fat (12% of calories), 3.8 g. dietary fiber, 4 mg. cholesterol, 98 mg. sodium.
Kidney Bean and Chick-Pea Salad
Canned beans are loaded with fiber, which helps satisfy your appetite. Here we combined two different types of beans with a variety of vegetables and some nonfat commercial dressing to make a salad you can mix the night before and carry along to work.
1 cup rinsed and drained canned kidney beans 1 cup rinsed and drained canned chick-peas
1 sweet red pepper, chopped
1 cup thinly sliced carrots
1/2 cup thinly sliced celery
3 scallions, chopped
1/2 cup fat-free Italian dressing
1/4 teaspoon chili powder
2 cups shredded fresh spinach
1 cup cherry tomato halves
In a large bowl, toss together the beans, chick-peas, peppers, carrots, celery and scallions. Mix in the dressing and chili powder.
Line individual plates with the spinach. Top with the salad. Arrange the tomatoes around the salad.
Makes 4 servings.
Per serving: 166 calories, 1.7 g. fat (9% of calories), 6 g. dietary fiber, 0 mg. cholesterol, 335 mg. sodium.
Ratatouille
Traditional recipes for this French vegetable mélange use a lot of oil. Here we avoided much of the oil by microwaving the eggplant and zucchini until tender and then sautéing in just a touch of oil. You get the same characteristic flavor with a lot fewer calories.
1 medium eggplant, peeled and cubed 1 small zucchini, cubed
1 onion, diced
1 sweet red pepper, julienned
2 teaspoons olive oil
2 cloves garlic, minced
3 tomatoes, coarsely chopped
1/2 teaspoon dried basil
1/2 teaspoon dried marjoram
1/4 teaspoon dried oregano
1/4 cup minced fresh parsley
8 slices French bread
Place the eggplant and zucchini in a 2-quart casserole. Cover with vented plastic wrap and microwave on high for 5 minutes, or until the pieces are soft but still hold their shape.
In a large no-stick frying pan over medium-high heat, sauté the onions and peppers in the oil until starting to brown. Add the eggplant and zucchini. Sauté for 5 minutes.
Reduce the heat to medium. Stir in the garlic and cook for 1 minute. Add the tomatoes, basil, marjoram and oregano. Cover and simmer for 15 minutes, or until the tomatoes have softened and become juicy. Stir in the parsley. Cook, uncovered, for 5 minutes. Serve accompanied by the bread.
Makes 4 servings.
Per serving: 271 calories, 5.5 g. fat (18% of calories), 4.7 g. dietary fiber, 0 mg. cholesterol, 399 mg. sodium.
Minted Chicken Salad
If you like the combination of chicken and fruit, you'll love this luncheon salad. The herbs added to the nonfat mayonnaise perk up the dressing and complement the low-calorie fruit that serves to extend the salad.
2 cups chopped cooked chicken breast 1 cup diced pineapple or drained canned pineapple tidbits
1 cup seedless grapes
1/4 cup minced fresh mint
2 tablespoons minced fresh parsley
1/2 cup nonfat mayonnaise
1 tablespoon lemon or lime juice
Red leaf lettuce
2 kiwifruits, halved lengthwise and thinly sliced crosswise
In a large bowl, toss together the chicken, pineapple, grapes, mint and parsley. Stir in the mayonnaise and lemon or lime juice.
Line individual plates with the lettuce. Top with the salad. Arrange the kiwi slices around the salad.
Makes 4 servings.
Per serving: 221 calories, 3.8 g. fat (15% of calories), 2.3 g. dietary fiber, 59 mg. cholesterol, 440 mg. sodium.
Almond-Baked Halibut
Although nuts are high in calories and fat, they needn't be verboten. Here we mix a small amount of almonds into the breading for fish fillets. The result is a lot of flavor for a reasonable amount of calories. The way we did save calories is by baking the breaded fish rather than deep-frying it.
1/4 cup fat-free egg substitute 2 tablespoons skim milk
1/3 cup seasoned dry bread crumbs
2 tablespoons ground almonds
2 tablespoons grated Parmesan cheese
4 halibut fillets (46 ounces each)
2 cups hot cooked couscous
1 tablespoon minced fresh dill
1 lemon, cut lengthwise into wedges
In a pie plate or other shallow dish, combine the egg substitute and milk. On a large plate, mix together the bread crumbs, almonds and Parmesan.
Dip the fillets into the egg mixture to coat both sides of each piece, then dredge in the crumb mixture to coat well.
Coat a no-stick baking sheet with no-stick spray. Arrange the fillets on the sheet in a single layer. Bake at 350° for 15 minutes, or until the pieces are cooked through.
Fluff the couscous with a fork. Sprinkle with the dill and very lightly mix. Divide among individual plates. Add the fish and squeeze lemon juice over all.
Makes 4 servings.
Per serving: 299 calories, 5.5 g. fat (17% of calories), 4.8 g. dietary fiber, 39 mg. cholesterol, 210 mg. sodium.
Stuffed Peppers
Combining a lot of rice with a modest amount of beef lets us make stuffed peppers with plenty of traditional taste but a lot fewer calories. Corn adds extra fiber and makes these peppers especially colorful.
4 large sweet red, green or yellow peppers 6 ounces lean ground beef
1 medium onion, diced
2 cloves garlic, minced
2 cups cooked rice
1/2 cup corn
1/2 cup fat-free egg substitute
1 teaspoon dried marjoram
1/4 teaspoon ground coriander
1 cup tomato sauce
Halve the peppers lengthwise and remove the seeds, inner membranes and stems. Steam for 5 minutes, or until they begin to soften. Set aside.
Crumble the beef into a large no-stick frying pan set over medium-high heat. Cook, breaking up the pieces with a wooden spoon for 5 minutes, or until browned.
Add the onions and garlic. Sauté for 5 minutes, or until the onions are translucent. Transfer to a plate lined with a triple thickness of paper towels to drain. Blot the top with more towels to remove all excess fat.
Transfer the mixture to a large bowl. Add the rice, corn, egg substitute, marjoram and coriander. Mix well. Divide among the pepper halves.
Coat a 9" * 13" baking dish with no-stick spray. Pour in enough tomato sauce to just cover the bottom of the dish. Add the peppers in a single layer. Top with the remaining tomato sauce.
Bake at 350° for 30 minutes.
Makes 4 servings.
Per serving: 321 calories, 7.8 g. fat (22% of calories), 4.2 g. dietary fiber, 28 mg. cholesterol, 91 mg. sodium.
Mexican Meatballs
This is a tasty change from regular meatballs. Baking the meatballs instead of browning them in oil helps keep calories and fat under control. One note: If you're watching your sodium intake, read labels and choose a brand of salsa that's low in sodium. If your market doesn't carry a brand that's low enough, consider Mexican-spiced stewed tomatoes. Or add chopped canned chili peppers and some chili powder to plain low-sodium stewed tomatoes.
12 ounces ground turkey 1/3 cup cornmeal
1/4 cup fat-free egg substitute
1 tablespoon tomato paste
1 tablespoon minced fresh parsley
1/2 teaspoon dried oregano
1 jar (16 ounces) medium or hot salsa
1 cup water
1/2 cup corn
2 cups hot cooked rice
In a medium bowl, combine the turkey, cornmeal, egg substitute, tomato paste, parsley and oregano. Form into 18 small meatballs.
Coat a large no-stick baking sheet or jelly-roll pan with no-stick spray. Add the meatballs in a single layer. Bake at 350° for 15 minutes, or until browned.
In a large frying pan, mix the salsa, water and corn. Add the meatballs. Cover and simmer over medium heat for 10 minutes, or until the meatballs are cooked through. Serve with the rice.
Makes 4 servings.
Per serving: 328 calories, 3.2 g. fat (9% of calories), 3.3 g. dietary fiber, 55 mg. cholesterol, 811 mg. sodium.
Flounder with Lemon Broccoli
This dinner entrée is simple, elegant and absolutely delicious. Flounder is always a good choice for weight watchers. It's low in fat and mild enough to please even those who aren't overly fond of fish.
2 large broccoli stalks Grated peel and juice of 1 lemon
4 flounder fillets (46 ounces each)
2 tablespoons unbleached flour
3/4 cup evaporated skim milk
1/2 cup shredded reduced-fat Cheddar cheese
Paprika
2 cups hot cooked bulgur
Cut the florets (tops) of the broccoli from the stalks, saving the stalks for another use. Separate the florets. Steam about 5 minutes, or just until tender. Transfer to a colander and cool under cold running water. Shake off the excess water. Place the broccoli in a medium bowl and mix in the lemon peel and lemon juice.
Coat an 8" * 8" baking dish with no-stick spray. Cut each fillet in half crosswise. Arrange 4 pieces in the bottom of the dish. Divide the broccoli among the pieces and spread in an even layer. Top with the remaining fillets.
Place the flour in a 1-quart saucepan. Slowly whisk in the milk to make a smooth mixture. Cook over medium heat, whisking constantly, for 5 minutes, or until thickened. Remove from the heat and stir in the cheese.
Pour the cheese sauce over the fillets. Very lightly dust with the paprika. Bake at 350° for 25 minutes, or until the fish is cooked through. Serve with the bulgur.
Makes 4 servings.
Per serving: 308 calories, 5 g. fat (14% of calories), 6.3 g. dietary fiber, 67 mg. cholesterol, 248 mg. sodium.
Angel Hair Pasta with Carrots and Basil
You needn't reserve hot pasta dishes for dinner. This one combines angel hair pasta and finely cut carrots, so it cooks quickly. And it's elegant enough to serve when you have company for lunch. To turn this into a more hearty dinner entrée, increase the pasta to 12 ounces.
1/4 cup minced shallots 2 cloves garlic, minced
1 tablespoon olive oil
1 pound carrots, julienned
1/2 cup defatted chicken stock
1/4 teaspoon ground black pepper
Pinch of ground red pepper
8 ounces angel hair pasta
1/4 cup minced fresh basil
3 tablespoons grated Parmesan cheese
In a large no-stick frying pan over medium heat, sauté the shallots and garlic in the oil for 5 minutes, or until soft. Add the carrots, stock, black pepper and red pepper. Cover and cook for 10 minutes, or until the carrots are soft.
Uncover and cook until most of the liquid has evaporated.
Meanwhile, cook the pasta in a large pot of boiling water for 4 minutes, or until just tender. Drain and place on a large platter. Top with the carrot mixture. Sprinkle with the basil and Parmesan. Toss lightly.
Makes 4 servings.
Per serving: 323 calories, 5.9 g. fat (16% of calories), 4.4 g. dietary fiber, 4 mg. cholesterol, 136 mg. sodium.
Scallops Véronique with Linguine
"Véronique" in a recipe title indicates the presence of seedless grapes, generally light green ones. Sole is often served this way. Here we've substituted scallops for an interesting variation. If you'd like to serve this for lunch or a lighter dinner, cut the pasta back to eight ounces.
2 tablespoons finely minced onions 2 tablespoons finely minced carrots
2 tablespoons finely minced celery
2 teaspoons olive oil
1 pound small scallops
2/3 cup small seedless grapes
1/4 cup minced fresh parsley
2 tablespoons defatted chicken stock
2 tablespoons white wine vinegar
1/4 teaspoon dried thyme
12 ounces linguine
2 tablespoons grated Parmesan cheese
In a large no-stick frying pan over medium heat, sauté the onions, carrots and celery in the oil for 5 minutes, or until translucent.
Add the scallops and sauté for 3 minutes, or until opaque. Stir in the grapes, parsley, stock, vinegar and thyme. Cover and simmer for 5 minutes.
Meanwhile, cook the linguine in a large pot of boiling water for 8 minutes, or until just tender. Drain and place on a large platter. Top with the scallop mixture. Sprinkle with the Parmesan.
Makes 4 servings.
Per serving: 474 calories, 5.6 g. fat (11% of calories), 1.8 g. dietary fiber, 40 mg. cholesterol, 255 mg. sodium.
Turkey Cutlets
with Herbed Mushroom Stuffing
Turkey cutlets are readily available in supermarkets these days. They are very thin pieces of turkey breast and make a less expensive substitute for veal. This recipe also calls for cooked couscous. Prepare it according to the package directions, but without the butter that's generally called for, while the turkey is in the oven; it's ready in less than ten minutes.
4 scallions, finely chopped 1 teaspoon olive oil
11/2 cups finely chopped mushrooms
1/2 cup dry bread crumbs
3 tablespoons minced fresh parsley
1/4 teaspoon dried marjoram
4 turkey cutlets (about 3 ounces each)
1/4 cup defatted chicken stock
2 cups hot cooked couscous
In a large no-stick frying pan over medium heat, sauté the scallions in the oil for 3 minutes, or until wilted. Add the mushrooms. Cook, stirring occasionally for 10 minutes, or until the mushrooms have released their liquid and it has evaporated.
Stir in the bread crumbs, parsley and marjoram.
Place the cutlets flat on a work surface. Divide the stuffing among them, mounding it in the center. Fold up the ends to enclose the filling.
Coat an 8" * 8" baking dish with no-stick spray. Add the cutlets, seam side down. Pour the stock into the dish. Cover with foil and bake at 350° for 20 minutes, or until the turkey is cooked through. Serve with the couscous.
Makes 4 servings.
Per serving: 267 calories, 3.5 g. fat (12% of calories), 5.2 g. dietary fiber, 49 mg. cholesterol, 151 mg. sodium.
Chicken and Garden Vegetable Stir-Fry
For variety, you could substitute other vegetables, including very thinly sliced carrots, bamboo shoots, water chestnuts or Chinese cabbage. In order to have the rice ready when the stir-fry is, start it cooking before you cut up all the other ingredients.
4 boneless, skinless chicken breast halves (about 3 ounces
each), cut into bite-size cubes
1 tablespoon olive oil 1 cup snow peas, halved lengthwise
1 cup small broccoli florets
1/2 cup thinly sliced sweet red peppers
1 onion, thinly sliced
1 cup defatted chicken stock
2 tablespoons reduced-sodium soy sauce
1 tablespoon cornstarch
1 tablespoon minced fresh ginger
1 clove garlic, minced
2 cups hot cooked rice
2 tablespoons minced fresh coriander
In a wok or large no-stick frying pan over medium-high heat, stir-fry the chicken in the oil for 5 minutes, or until opaque throughout. Remove with a slotted spoon and set aside.
Add the peas, broccoli, peppers and onions to the pan. Stir-fry for 5 minutes, or until crisp-tender.
In a small bowl, mix the stock, soy sauce and cornstarch until the cornstarch is dissolved.
Add the ginger, garlic and chicken to the pan. Stir well. Add the stock mixture and cook, stirring, for 3 minutes, or until the sauce thickens.
Serve over the rice. Sprinkle with the coriander.
Makes 4 servings.
Per serving: 314 calories, 5.2 g. fat (15% of calories), 3.5 g. dietary fiber, 49 mg. cholesterol, 338 mg. sodium.
Butterflies and Beans
The butterfly-shaped pasta used here gives this dish a whimsical quality. Yet it's nice and filling--and quite low in fat.
1/2 cup fresh basil leaves 1/2 cup fresh parsley leaves
1 clove garlic, coarsely chopped
1 tablespoon snipped chives
1/8 teaspoon crushed dried rosemary
2 cups fresh spinach leaves
1/4 cup defatted chicken stock
1 tablespoon olive oil
12 ounces farfalle pasta (butterflies)
12 ounces green beans, cut into 1" pieces
In a food processor or blender, combine the basil, parsley, garlic, chives and rosemary. Process until chopped. Add the spinach, stock and oil. Process until smooth.
Cook the pasta in a large pot of boiling water for 12 minutes, or until just tender. Drain and place in a large bowl.
While the pasta is cooking, steam the beans for 5 minutes, or until tender. Add to the bowl with the pasta. Spoon on the spinach mixture and toss gently.
Makes 4 servings.
Per serving: 385 calories, 5.2 g. fat (12% of calories), 3.5 g. dietary fiber, 0 mg. cholesterol, 25 mg. sodium.
Thyme Turkey Scallops
This is a very quick dinner dish that's special enough to serve to guests. Round out the meal with a colorful vegetable or two, such as steamed snap peas, broccoli florets or diagonally sliced carrots.
1 pound turkey cutlets 2 tablespoons flour
2 teaspoons olive oil
1 cup defatted chicken stock
1/2 cup minced onions
1/2 teaspoon dried thyme
8 ounces thin egg noodles
2 tablespoons grated Parmesan cheese
2 tablespoons minced fresh parsley
Dredge the cutlets in the flour. Shake off the excess.
In a large no-stick frying pan over medium heat, warm the oil. Sauté the turkey, several pieces at a time, until lightly browned on both sides. Transfer to a plate.
Add the stock and onions to the pan. Cook for 2 minutes, stirring constantly to get the browned bits off the bottom of the pan.
Return the turkey to the pan, cover and simmer for about 10 minutes, or until the turkey is very tender and the sauce has thickened slightly. Stir in the thyme and cook for 1 minute.
While the turkey is simmering, cook the noodles in a large pot of boiling water for 8 minutes, or until just tender. Drain and place on a large platter. Top with the turkey and sauce. Sprinkle with the Parmesan and parsley.
Makes 4 servings.
Per serving: 408 calories, 7.6 g. fat (17% of calories), 2.7 g. dietary fiber, 124 mg. cholesterol, 149 mg. sodium.
