Fat Free Recipes

Nishahameetha

Ruler's of Penmai
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#1
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 [FONT=inherit !important][FONT=inherit ! important]Chicken[/FONT][/FONT] 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
 

Nishahameetha

Ruler's of Penmai
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#2
Honey Mustard Chicken

This is a delicious [FONT=inherit !important][FONT=inherit !important]chicken[/FONT][/FONT] 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 [FONT=inherit !important][FONT=inherit !important]baking[/FONT][/FONT] 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
 

Nishahameetha

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#3
Mexican Beans and Rice

Ingredients:
1 cup long gran [FONT=inherit !important][FONT=inherit !important]rice[/FONT][/FONT], cooked
1 tsp olive [FONT=inherit !important][FONT=inherit !important]oil[/FONT][/FONT]
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.
 

Nishahameetha

Ruler's of Penmai
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#4
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 [FONT=inherit !important][FONT=inherit !important]chicken[/FONT][/FONT] or lean meat can be mixed with the pasta to make a light meal
 

Nishahameetha

Ruler's of Penmai
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#5
Garlic Mashed Potatoes

Ingredients:
3 large Potatoes
2 cups Skim Milk
3 [FONT=inherit !important][FONT=inherit !important]cloves[/FONT][/FONT] 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. [FONT=inherit !important][FONT=inherit !important]Add[/FONT][/FONT] garlic-milk mixture and pepper to potatoes.
5. Mash with potato masher till smooth.

141 Calories
 

Nishahameetha

Ruler's of Penmai
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#6
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 [FONT=inherit !important][FONT=inherit ! important]cucumber[/FONT][/FONT] and cut into slices.
4. In a salad bowl, put one layer of potatoes and one layer of cucumber and sprinkle [FONT=inherit !important][FONT=inherit ! important]yoghurt[/FONT][/FONT][FONT=inherit !important][/FONT] 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.
 

Nishahameetha

Ruler's of Penmai
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#7
Chicken Kebabs

Ingredients:
4 [FONT=inherit !important][FONT=inherit ! important]Chicke[/FONT][/FONT]n 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. [FONT=inherit !important][FONT=inherit ! important]Add[/FONT][/FONT] 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
 

Nishahameetha

Ruler's of Penmai
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#8
Cheese Chicken Drumsticks

Cut the calories with this grilled [FONT=inherit !important][FONT=inherit !important]chicken[/FONT][/FONT]

Ingredients:
4 large chicken [FONT=inherit !important][FONT=inherit ! important]drumsticks[/FONT][/FONT], 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.
 

Nishahameetha

Ruler's of Penmai
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#9
Easy Vegetable Bake

Ingredients:
1 cucumber, cut into pieces.
2 tomatoes, sliced
1 tbsp coriander leaves
1 egg
2 tsp olive [FONT=inherit !important][FONT=inherit !important]oil[/FONT][/FONT]
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 [FONT=inherit !important][FONT=inherit !important]vegetables[/FONT][/FONT] 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
 

Nishahameetha

Ruler's of Penmai
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#10
Breakfast Beans

Ingredients:
1 tsp [FONT=inherit !important][FONT=inherit !important]Oil[/FONT][/FONT]
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. [FONT=inherit !important][FONT=inherit !important]Add[/FONT][/FONT] 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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