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chinese fat low
at recipeseasy.com
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CHINESE CHICKEN SALAD~ LOW FAT
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Yield: 2 Servings
1/2 c Pineapple chunks* (no sugar)
1 tb Vinegar; cider or rice
1 tb Soy sauce
1 1/2 ts Mustard; Dijon-style
1 ts Oil; peanut or vegetable
1/4 ts Seasoned salt
6 oz Chicken breast*
2 c Lettuce; shredded
1/4 c Onions; green-chopped
2 tb Parsley; chopped
1/4 c Green pepper
1 1/2 oz Water chestnuts; sliced
1 ea Onion; green-*
1/2 ts Sesame seed, toasted
In medium glass (not aluminum) bowl combine pineapple juice*
(reserved from can) vinegar, soy sauce, mustard, oil, and seasoned
salt. Add chicken* which has been skinned, boned, cooked and cut into
thin strips, and toss to coat. Cover with plastic wrap and
refrigerate for 1 hour. Toss mixture occasionally. In another bowl
combine lettuce, sliced green onions, and parsley and toss to
comvine. Cover with plastic wrap and refrigerate until ready to use.
To serve, line serving platter with lettuce mixture. Spoon chicken
mixture onto lettuce mixture and top chicken with pineapple chunks,
bell pepper, and water chestnuts; garnish with green onion* (trimmed
and cut lengthwize into 4 strips) and sprinkle with sesame seed. 245
calories/serving.
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A Low Fat Frosting
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Yield: 2 servings
115 g American long grain rice
2 Chicken stock cubes
1 Whole cooked crab
1/2 Red chilli; seeded and
-finely
; sliced
125 ml White wine
2 ts Tomato puree
Half a lemon
1 sm Bunc fresh coriander; leaves
-removed
4 tb Vegetable oil
1 Rasher bacon; cut into thin
; strips
1/4 Onion; finely sliced
25 g Butter
1 tb Chopped fresh parsley
1/4 Savoy cabbage; core removed
-and
; finely shredded
1 Garlic clove; crushed
115 g Plain flour
1 tb Caster sugar
2 Eggs
2 tb Milk
1 Pinches ground cinnamon
1 Desert apple; peeled,
-coarsely
; grated
200 g Greek yoghurt
Salt and pepper
Clear honey; to drizzle
1 Cook the rice according to the packet instructions, adding 1 chicken
stock cube to the cooking water. Drain well.
2 Remove the claws and larger legs from crab, crack open and take out
the meat. Keep the brown and white meat separate. Prise the body
section upwards from the shell with your thumbs to release.
3 Remove and discard the dead men's fingers, greyish stomach bag and
mouth. Remove the meat from shells and retain.
4 Heat 600ml/1 pint water in a pan, add 1 chicken stock cube, the crab
shells, brown crab meat, half the chopped chilli, wine, tomato puree,
lemon and most of the coriander.
5 Bring to the boil and simmer gently for 10-15 minutes. Season.
Strain the stock into a bowl, stir in 1/3 white crab meat, 1 tbsp
drained rice and coriander leaves.
6 For the Kedgeree: Heat 1 tbsp oil in a frying pan, add the bacon,
onion and remaining chilli and cook for two minutes.
7 Add the remaining rice and crab meat and warm through. Add the
butter and chopped parsley, season and stir to mix together. Spoon
the kedgeree onto a plate and serve.
8 Heat 2 tbsp vegetable oil in a wok, add the shredded cabbage,
season and stir fry for two minutes.
9 Add the garlic and continue cooking for another minute or so. Serve
the cabbage in a shallow bowl.
10 For the Apple Pancakes: Sieve the flour and caster sugar into a
bowl, add the eggs, milk and ground cinnamon and beat to make a
smooth batter. Add the grated apple and stir together.
11 Heat 1 tbsp vegetable oil in a frying pan. Add spoonfuls of the
batter and cook for a few minutes on each side until golden brown and
cooked through.
12 Layer up the pancakes with spoonfuls of yoghurt in between the
layers and serve drizzled with a little honey.
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Apple Spice High Rise Muffins (Low Fat)
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Yield: 6 servings
9 lg Eating apples
1 tb Fresh lemon juice
20 g Butter
1 ts Ground cinnamon
50 g Caster sugar
3 Eggs; separated
Icing sugar for dusting
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Basic Low-Fat Scones
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Yield: 1 servings
6 tb Olive oil
2 tb White wine vinegar
2 tb Chopped fresh parsley
1 tb Fresh lemon juice
2 Garlic cloves; chopped
1 ts Dried basil; crumbled
1/4 ts Dried crushed red pepper
1 pn Dried oregano
Combine all ingredients in small bowl and whisk to blend. Season to
taste with salt and pepper. (Can be prepared 1 day ahead. Cover and
refrigerate.)
Makes about 1/2 cup.
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Bill's Low-Fat Strawberry Pizza
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Yield: 1 servings
2 lb Ground pork
2 ts Salt
1 ts Sugar
1 1/2 ts Rosemary; (ground)
1 ts Coriander; (ground)
1/2 ts Sage; (i use rubbed sage)
1/4 ts White pepper
1 ts Cayenne pepper or
Tobasco sauce
Th cup of water; sherry, ,
-about
;or, (in my case) dry
; vermouth
This recipe is specific for pork ground from the tri-tip (cushion) or
pork shoulder with all outside fat trimmed-off. Have your butcher
make at least the first grind.
Mix dry spices. Sprinkle over pork. Add liquid. Mix well and
refrigerate for at least an hour.
You might want to fry or microwave a silver dollar size patty and
taste it for your preference. I have a tendency to undersalt food for
most people's taste.
Origins of the Recipe:
At the same time, people with families have the big McD with
sausage-egg muffins as the food of choice for teenagers. I cannot
digest that much fat anymore. We know it is PIC to serve it at home.
So this recipe was developed in order to do a reasonably healthy
version of sausage, eggs, and muffins.
I typically cook the sausage patties in advance, then freeze them.
But they microwave well, also. I cook the egg in the microwave (after
first piercing the yolk, of course.
I usually try to buy pork tri-tip (cushion) for about $1.39 per pound
and have the butcher trim the fat from the outside, then grind it.
This gives you ground pork with about 15 percent fat content. The
best way to test your seasonings is to make a small patty and either
fry or microwave it. Adjust the seasoning to your taste rather than
mine.
The basic spice proportions will also mix well with ground chicken or
turkey. They used to be inexpensive, but with anything that is
claimed to be lean, are now higher priced than pork
by Bill Larsen
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Breaded Pork Cutlet with Mushroom And Onions (Low Fat)
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Yield: 6 Servings
1 lb Parsnips
1 Egg
2 tb Milk
1/2 ts Salt
Freshly ground black pepper
1/4 ts Dried savory
1/2 c Dry breadcrumbs
1/4 c Butter
Peel parsnips and cut into large pieces, about 2 1/2 inches long.
Cook in boiling salted water for 8 to 10 minutes or until almost
tender. Drain.
Beat together egg and milk. Add salt, pepper to taste, and savory to
breadcrumbs. Melt butter in heavy skillet. Dip each piece of
parsnip in egg mixture, then in crumbs. Cook in melted butter until
golden brown, turning often. Makes 6 servings.
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Chef Harry's Low Fat General Tsao's Tangy Chicken
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Yield: 1 Servings
2 c Rhubarb [diced /"]
3 c Apple pie filling
1 pk Strawberry gelatin mix
1 c Sugar
1 ts Cinnamon [ground]
1 pk White cake mix
3 c Mini-marshmallows
1) Mix the fruit together and put in the bottom of 9" x 11" glass
cake/baking pan... 2) Mix the gelatin, sugar and, cinnamon, pour over
= the fruit, cover with the marshmallows, then pour the cake mix on
top of everything... 3) Bake in a 350o oven for 45 to 50 min... cool
to room temperature and then refrigerate `til ready to serve, garnish
as = desired... cf
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Chicken Salad with Low-Fat Yogurt Cucumber Dressing
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Yield: 1 servings
3 c Water
2/3 c Dried lentils
3 tb Fresh lemon juice
3 tb Plus 1 teaspoon olive oil
2 lg Skinless boneless chicken
-breast halves
2 ts Curry powder; (generous)
2/3 c Canned low-salt chicken
-broth
1 c Cauliflower florets
3/4 c Fresh or frozen peas
2 sm Tomatoes; seeded, diced
1 1/4 c Diced English hothouse
-cucumber
2 Green onions; sliced
3 tb Sour cream
2 tb Chopped fresh mint
2 lg Bunc watercress; trimmed
1 Asian pear* or Bartlett
-pear; peeled, cored,
; diced
1 lg Tomato; cut into wedges
Fresh mint sprigs
* Asian pears are also called Chinese pears and apple pears.
Available in the produce section of many supermarkets.
Bring 3 cups water and lentils to boil in heavy medium saucepan.
Reduce heat to medium-low, cover and simmer until lentils are tender,
but still retain shape, about 20 minutes. Drain well. Transfer
lentils to large bowl. Mix in 1 tablespoon lemon juice and 1
tablespoon oil. Cover and refrigerate.
Rub chicken breasts on both sides with curry powder. Season with salt
and pepper. Heat 1 teaspoon olive oil in heavy large skillet over
medium-high heat. Add chicken breasts to skillet and cook until
golden brown and cooked through, about 5 minutes per side. Transfer
chicken to plate and refrigerate until well chilled.
Add chicken broth to same skillet and bring to boil. Add cauliflower
and peas and cook over high heat until vegetables are crisp-tender
and most of liquid has evaporated, about 5 minutes. Add mixture to
lentils.
Cut chicken into 1/2-inch cubes and add to lentils along with any
accumulated juices. Mix in diced tomatoes, diced cucumber, sliced
green onions, sour cream and chopped fresh mint. Season salad to
taste with salt and pepper. cover and refrigerate until well chilled,
about 2 hours. (Salad can be prepared 1 day ahead. Keep refrigerated.
Toss watercress with remaining 2 tablespoons lemon juice and 2
tablespoons oil. Season to taste with salt and pepper. Mix pear into
chicken salad. Mound chicken salad in center of 4 plates. Surround
with watercress. Garnish salad with tomato wedges and mint sprigs and
serve.
Serves 4.
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146190 LOW FAT ALFREDO SAUCE
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Yield: 6 Servings
4 c Maple sirup
1 c Cream
1/4 c Butter
1 c Nut meats, chopped
1 ts Lemon extract
Cook the maple sirup, cream, and butter for 9 minutes after the
boiling point is reached. Remove from heat, add the nut meats and
extract and stir for 5 minutes. Pour into buttered pans and when
cool, cut into squares.
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KARO FAT-FREE OATMEAL RAISIN COOKIES LOW-FAT
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Yield: 16 Servings
1 1/4 c Flour
1 c Sugar
1/2 c Unsweetened cocoa
1/4 c Corn starch
1/2 ts Baking soda
1/2 ts Salt
4 Egg whites
1 c Water
1/2 Light or dark corn syrup
FROM: Shelley Rodgers
As part of the advertisement:
"Now bake deliciously fat-free with Karo Corn Syrup.
You don't have to use butter, oil or shortening
because Karo Corn Syrup acts as a shortening as well
as a sweetener in this luscious Chocolate Cake recipe."
Mazola No-stick cooking spray
Preheat oven to 350~. Spray 9" square baking pan with
cooking spray.
In large bowl, combine dry ingredients until well
mixed. In medium bowl, whisk egg whites, water and
corn syrup. Stir into dry ingredients until smooth.
Pour into prepared pan. Bake 30 minutes or until cake
springs back when lightly touched. Cool on wire rack
10 minutes.
Makes 16 servings. Prep time: 15 minutes.
Per serving: fat 0g; chol 0g; protein 2g; carb 31g;
sodium 140mg; cal 130.
My observation of the accompanying photograph: the
resultant cake is a short, squat, square thing. So
don't expect something lofty.
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