Low Fat Winter Squash Soup

Ingredient

1. 2 tbsps. butter
2. 2 medium onions, chopped
3. 2 medium carrots, chopped
4. 2 cloves garlic, chopped
5. 1 cup tomato puree
6. 2 fresh, hot chilies, seeded and chopped
7. 2 1/2 lbs. butternut squash, peeled and cubed
8. 5 cup low-sodium, chicken broth (remove fat)
9. Pepper to taste
10. Very small amount of salt (optional)
11. Lime wedges

Preparation Method

1. In large, nonaluminum saucepan, warm butter over medium heat.
2. Stir in onions, carrots, garlic.
3. Cook for 3 minutes, then cover pan.
4. Lower heat and cook for 3 or 4 more minutes, until vegetables are very tender.
5. Stir in tomato puree, chilies, butternut squash and chicken broth.
6. Bring soup to simmer and cook for 30 minutes.
7. Mash squash pieces with potato masher or back of spoon (soup does not need to be completely smooth), season to taste (optional) and serve.
8. Pass lime wedges to be squeezed into each bowl.
9. Serve with corn bread.

Makes 8 servings.

Per Serving :

Calories 126,
Sodium 207 mg,
Fat 4 g,
Fiber 5 g,
Carbohydrates 23 g,
Cholesterol 8 mg,
Protein 4 g.

Points 2.

Low Fat Low Fiber Salad Receipe : Spinach Salad with Hot Apple Dressing

Spinach Salad with Hot Apple Dressing

Ingredients:

6 strips turkey bacon
2/3 cup apple cider
2 tablespoons brown sugar
1 tablespoon plus 1 teaspoon rice wine vinegar
1/4 teaspoon black pepper
6 cups washed and torn spinach
2 cups fresh sliced mushrooms
1 medium tomato, cut into wedges
1/2 cup thinly sliced red onion

Preparation Method :

Heat medium nonstick skillet over medium heat until hot.
Add bacon and cook 5 to 7 minutes per side or until crisp.
Remove from pan.
Discard drippings.
Coarsely chop 3 pieces, set aside.
Finely chop remaining 3 pieces, return to skillet.
Add apple cider, brown sugar, vinegar and pepper.
Heat just to a simmer; remove from heat.
Combine spinach, mushroom, tomato and onion in large bowl.
Add dressing, toss to coat.
Top with reserved bacon.

Serving : 4 servings.

Calories 93, Fat 4 g,
Cholesterol 7 mg,
Sodium 170 mg,
Carbohydrate 7 g,
Fiber 3 g,
Protein 4 g.
Points 2.

Source : Low Fat Good Cooking

Low fat Veg Recipe :Slow Cooker Indian Spinach and Tofu

Serving Size : 4

Ingredients :

16 ounces extra firm tofu -- (1 block)
1/4 cup cornstarch
1 tablespoon butter
20 ounces frozen spinach -- (2 boxes) drained (I used one chopped and one whole leaf)
1 yellow onion -- diced
3 garlic clove -- chopped
15 ounces garbanzo beans -- (1 can) drained and rinsed
1 piece fresh ginger root -- 2-inch
1/2 teaspoon kosher salt -- plus more to taste
1 teaspoon ground cumin
1 teaspoon curry powder
1 tablespoon ground coriander
1/2 teaspoon chile powder
1/2 teaspoon garam masala
1/2 cup water

Use a 4-quart slow cooker.

Preparation Method :

1. Drain tofu by squeezing it between some paper towels or a clean dish cloth to get as much of the liquid out as you can. Cut into 1-inch cubes and toss with cornstarch in a plastic ziplock bag.

2. Fry tofu cubes in butter until golden brown. While the tofu is browning, place the drained spinach into your stoneware insert. Add the onion, garlic, garbanzo beans, ginger, salt, and spices.

3. Stir in the 1/2 cup of water. Add the tofu to the top of the spinach. Cover and cook on low for about 4 hours; it won't take very long to cook.

4. Serve over white rice, and scoop up with naan, pitas or corn tortilla wedges.

NOTES : Cooker: 4 quart
Time: LOW for about 4 hours

Per Serving (excluding unknown items):

614 Calories;
17g Fat (24.1% calories from fat);
37g Protein;
85g Carbohydrate;
24g Dietary Fiber;
8mg Cholesterol;
412mg Sodium.

Exchanges:

5 Grain(Starch);
2 1/2 Lean Meat;
2 Vegetable;
1 1/2 Fat;
0 Other Carbohydrates.

Categories : LowFat (Less than 25%) Veggie

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

ChupaNote: chile powder here is not the ground chili seasoning mix used in American chili. It is ground powder of dried chiles, with no other additives or seasonings mixed in.

Source: "Make it Fast, Cook it Slow by Stephanie O'Dea, 2009."
Formatted by Chupa Babi : "Jan 2010"

Low Fat Spicy Artichoke Dip

Ingredients:

1, 12.3 ounce package firm silken tofu
1/4 cup Dijon mustard
1 tablespoon fresh lemon juice
1 tablespoon Worcestershire Sauce
3, 14- ounce cans artichoke hearts, drained and finely chopped
1/2 cup finely chopped onions
2 jalapeno peppers, seeded and finely chopped
1 cup grated Romano cheese

Preparation Method :

1. Preheat oven to 375 degrees.
2. In food processor or blender, blend tofu, mustard, lemon juice and Worcestershire sauce until smooth.
3. In a large bowl, combine remaining ingredients with tofu mixture.
4. Spoon into a shallow 1 1/2 quart baking dish that has been sprayed with cooking spray.
5. Bake 30 to 35 minutes or until hot.
6. Serve with baked whole-wheat pita chips, low-fat tortilla chips or crackers.

Makes : 15 appetizer portions.

Calories 82,
Fat 4 grams,
Cholesterol 8 mg,
Sodium 170 mg,
Carbohydrate 5 grams,
Fiber 3 grams,
Protein 7 grams.

Points 1.

Less Fat Acorn Squash and Sweet Potato

Preparation Time :1:15

Serving Size : 8

Ingredient

1 large onion -- chopped,
1 1/2 pounds Sweet Potatoes -- peeled and cubed (about 5 cups)
1 small acorn squash -- quartered, seeded, pared (about 4cups)
13 3/4 ounces Chicken Broth
4 tablespoons
1% low-fat milk -- to 6 T
1/2 teaspoon Salt
1/4 teaspoon White Pepper
1/4 cup Light sour cream -- optional
Ground Nutmeg -- optional

Preparation Method:

1. Saute onion in broth or water in lg. saucepan over med.
2. Heat until onion istranslucent, about 6 min.
3. Add potatoes, squash and broth.
4. Simmer, covered,until veggies are tender, about 25 min.
5. Cool slightly.

6. Working in batches, place the veggies with their liquid in food processor.
7. Whirl until pureed.
8. Return the puree to the saucepan.
9. Stir in the nonfatmilk for desired consistency.
10. Season with salt and pepper.
11. Heat over lowheat.

Top each serving with dollop of light sour cream and a sprinkle of nutmeg.

Per Serving (excluding unknown items): 1
05 Calories;
1g Fat (6.3% caloriesfrom fat);
3g Protein;
23g Carbohydrate;
3g Dietary Fiber;
1mg Cholesterol;
304mg Sodium.

Exchanges:

1 1/2 Grain(Starch);
0 Lean Meat;
0 Vegetable;
0Non-Fat Milk;
0 Fat;
0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Taffy Apple Dip

Ingredient:

8 oz. softened cream cheese
3/4 c. brown sugar
l Tbsp. vanilla extract

Preperation Method :

Mix all together until well blended.
Serve with apple slices.
This can be stored in a small plastic container and used as needed.
If you want to serve right away it can be spread onto a platter and topped with crushed peanuts if you wish.

Source : Low Fat Good Cooking

No Fat Soup : Lima Bean Barley Soup Recipe

Lima Bean Barley Soup

Ingredient

1. 1 cup large dried lima beans
2. 3 tbsps. coarse pearl barley
3. 6 cups low-sodium vegetable broth
4. 2 cups sliced portabella mushrooms
5. 1 cup onion, chopped
6. 2 tbsps. parsley, chopped
7. 1/2 cup celery, chopped
8. 1 cup carrots, diced

Preparation Method

1. Wash lima beans and barley separately in cold water.
2. Drain, and transfer to a soup kettle.
3. Add vegetable stock and remaining ingredients; cover and bring to a boil.
4. Cook over low-medium heat until lima beans are soft, about 2 hours. Serve hot.

Makes 8 servings.

Calories 100,
Fat 0g,
Cholesterol 0mg,
Sodium 360mg,
Carbohydrate 18g,
Fiber 4g.

Points 1.

Source : Low Fat Good Cooking