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Fat Free Recipes


Discussions on "Fat Free Recipes" in "Weight Loss Diet and Guide" forum.


  1. #1
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    Fat Free Recipes

    One of the ways to maintain a healthy lifestyle is by cook food that is nutritious as well as low in calories. It does not mean that watching one's diet means good food has to be sacrificed.

    Barbecued Chicken

    Ingredients:
    10 Chicken drumsticks
    4 tbsp Tomato Ketchup
    1 tbsp Vinegar
    4 tbsp Honey
    Salt and Pepper to taste
    4 cloves Garlic, Smashed

    Method:
    1. Mix the ketchup, vinegar, honey, garlic, salt and pepper in a bowl.
    2. Brush each drumstick with the glaze.
    3. Grill in hot oven for about 15 to 20 minutes till cooked.
    4. Turn the chicken frequently and brush with the glaze.
    5. Serve with hot garlic bread and enjoy.

    Serves: 5 persons
    250 Calories


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  2. #2
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    Re: Fat Free Recipes

    Honey Mustard Chicken

    This is a delicious chicken meal. You can marinate and freeze this and have it later.

    Ingredients:
    10 good chicken pieces, skin removed
    1/2 cup mustard
    1/2 cup honey
    2 tbsp chopped coriander leaves
    1 tsp grated orange peel

    Method:
    1. Preheat oven to 400F.
    2. Combine mustard and honey in small bowl.
    3. Stir in grated orange peel and leaves.
    4. Refrigerate until ready to use.
    5. If making only a few pieces, refrigerate in airtight container and use when ready.
    6. Line the baking sheet with foil.
    7. Place chicken on sheet and coat both sides with mixture.
    8. Bake for 30 minutes or until no longer pink inside.

    Calories: 115
    Serves:5 persons


  3. #3
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    Re: Fat Free Recipes

    Mexican Beans and Rice

    Ingredients:
    1 cup long gran rice, cooked
    1 tsp olive oil
    1 cup onion, chopped
    1 cup celery, sliced
    1 clove garlic, minced
    15 oz red beans, cooked
    8 oz tomato sauce
    1/2 cup water
    2 tsp chilli powder
    1/2 tsp chilli flakes
    1 tsp pepper

    Method:
    1. Cook the rice in a pan, heat oil and add onions.
    2. Stir and add celery and garlic.
    3. Cook and stir until crisp and tender.
    4. Add beans, tomato sauce, water, chilli powder, chilli flakes and pepper.
    5. Heat thoroughly, stirring occasionally.
    6. Serve over hot rice.


  4. #4
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    Re: Fat Free Recipes

    Macaroni Salad

    Ingredients:
    2 cups cooked cold macaroni or any pasta
    1 cup cooked mixed vegetables (carrot, beans etc)
    1 cucumber, chopped
    1/4 cup toasted almonds
    1 tsp chopped coriander leaves
    200 gm non-fat yogurt

    Method:
    Mix all ingredients together and decorate with extra coriander leaves.
    215 calories per servingServes 4-6 persons.

    Variations:
    Alternatively 1 cup of cooked chickenor lean meat can be mixed with the pasta to make a light meal


  5. #5
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    Re: Fat Free Recipes

    Garlic Mashed Potatoes

    Ingredients:
    3 large Potatoes
    2 cups Skim Milk
    3 cloves Garlic (smashed)
    1 tsp White Pepper
    Salt to taste

    Method:
    1. Cover and cook potatoes in a small amount of boiling water until tender.
    2. Remove from heat, drain the water and cover.
    3. Meanwhile, in a small saucepan over low heat, cook garlic in milk for about 20 minutes until garlic is soft.
    4. Add garlic-milk mixture and pepper to potatoes.
    5. Mash with potato masher till smooth.

    141 Calories


  6. #6
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    Re: Fat Free Recipes

    Cucumber Potato Salad

    Ingredients:
    2 Cucumbers
    1/2 kg Potatoes, washed
    1 cup yoghurt
    Mint leaves

    Method:
    1. Cook the potatoes in salted water and peel after cooling.
    2. Cut into slices.
    3. Peel cucumber and cut into slices.
    4. In a salad bowl, put one layer of potatoes and one layer of cucumber and sprinkle yoghurt on it.
    5. Continue layering and sprinkle the mint leaves.
    6. Leave for atleast half an hour and serve.

    Serves 4 persons.
    117 Calories per serving.


  7. #7
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    Re: Fat Free Recipes

    Chicken Kebabs

    Ingredients:
    4 Chicken Fillets (about 400 gms)
    200 gm non-fat Yogurt
    2 tsp Turmeric
    2 tsp Ginger, ground
    2 flakes Garlic, crushed
    1 tsp Cinnamon, powdered
    4 Cloves, crushed
    1 small Pineapple, cut into chunks

    Method:
    1. Cut the chicken into bite-sized pieces.
    2. Mix together all other ingredients except the pineapple.
    3. Add chicken pieces and coat well.
    4. Thread chicken and pineapple alternately on coconut leaf sticks.
    5. Brush with marinade and grill or cook on barbecue till cooked.

    Serves: 4 persons
    Calories:200


  8. #8
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    Re: Fat Free Recipes

    Cheese Chicken Drumsticks

    Cut the calories with this grilled chicken

    Ingredients:
    4 large chicken drumsticks, skinned
    2 oz fresh breadcrumbs
    2 oz cheese, grated
    1 tbsp plain flour
    1 egg, beaten
    Salt and pepper to taste

    Method:
    1. Mix the breadcrumbs and cheese.
    2. Season the flour with salt and pepper.
    3. Coat the drumsticks with flour and dip in the beaten egg.
    4. Then roll in the breadcrumb mixture and press it well.
    5. Make sure the pieces are well coated.
    6. Chill in the refrigerator for about half an hour.
    7. Grill the drumsticks for about 30 minutes or till cooked, turning frequently until tender.
    8. Serve immediately.

    Serves 4 persons.


  9. #9
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    Re: Fat Free Recipes

    Easy Vegetable Bake

    Ingredients:
    1 cucumber, cut into pieces.
    2 tomatoes, sliced
    1 tbsp coriander leaves
    1 egg
    2 tsp olive oil
    2 oz low-fat cheese, grated
    Salt and pepper to taste

    Method:
    1. Preheat oven and in a overproof dish, mix all ingredients together except for the egg and cheese.
    2. Bake for about 20 minutes till cucumbers are golden brown.
    3. Push vegetables to the side of the dish to make a well in the centre.
    4. Carefully crack egg into the hole and sprinkle over cheese.
    5. Bake for a further 10 minutes or until the egg is cooked to your liking.
    6. Serve hot with salad.

    225 calories per serving


  10. #10
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    Re: Fat Free Recipes

    Breakfast Beans

    Ingredients:
    1 tsp Oil
    2 Onions, chopped
    6 medium Tomatoes, chopped
    2 tsp Coriander leaves, chopped
    1 1/2 cup Kidney beans
    Salt and Pepper to taste

    Method:
    1. Heat the oil in a non-stick frying pan.
    2. Add onions and fry till soft and golden.
    3. Add the tomatoes and cook, stirring occasionally until mixture is reduced to a smooth puree.
    4. Add the coriander leaves and simmer for about 15 minutes.
    5. Remove from heat and serve hot or cold with fresh bread or toast.
    6. Garnish with extra coriander leaves.

    130 Calories per serving


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