Low Fat Cherimoya Smoothie

Servings: 2

For a thick smoothie, use frozen fruit and chill all ingredients as well as the serving container. Drink immediately.

Ingredients :

2 cups frozen Cherimoya Pulp, seeds removed
2 cups frozen Banana Chunks
1 cup Skim Milk
1 (8-ounce) carton Strawberry or plain Non-fat Yogurt
Optional: 1/2 teaspoon flavoring extract, i.e., Coconut, Almond, Vanilla, or Strawberry

Directions :

Combine all ingredients using a knife blade in food processor or blender and mix to a slushy consistency. Serve immediately.

Low Fat Creamy Tomato Soup

Ingredients :

2 tsp Soybean Oil
1 medium Onion, diced
1 cup Soymilk
1 (12 oz.) package firm lite silken Tofu
1 large Tomato, diced
1/2 tsp Salt
1/2 tsp chopped Garlic
1 tsp fresh Basil, chopped
1/2 tsp White Pepper

Directions :

1. Cook onion in sauce pan in oil for 3 minutes or until transparent. 

2. Add tomato and garlic, continuing to cook for 2-3 minutes. Add basil, salt, and pepper. 

3. Blend in Soy milk. Cook, stirring constantly, for 1 minute.

4. Remove from heat and cool briefly. Add in tofu.

5. Transfer to food processor and puree until smooth. Serve hot or chilled.

Yield : 3 servings. Serving size : 1 1/2 cup.

Per serving: 

181 calories,
8.5 g fat (0 g sat fat),
12 g protein (10 g soy protein),
17 g carbohydrate,
450 mg sodium,
0 mg cholesterol,
3 g dietary fiber.

Low Fat Salad Recipe - Butternut Squash Salad with Vinaigrette

Ingredients :

1 Butternut Squash, cubed
Olive Oil
2 T Maple Syrup
3 T Dried Cranberries
Baby Greens
Salt and Pepper to taste

Dressing:

3/4 c. Apple Cider Vinegar
2 T Minced Shallots
2 T Dijon Mustard
1/2 c Olive Oil
Salt and Pepper

Preparation Method :

1. Peel and core squash. Cut in into chunks and place on baking sheet. Drizzle with olive oil, maple syrup, salt and pepper. Mix together and roast in 400 deg. oven 15-20 min. stirring and turning over 1/2 way. In the last 5 minutes, add dried cranberries. 

2. Warm apple cider, apple cider vinegar and minced shallots over med/hi heat until reduced to approx. 1/4 c. (6-8 min). Remove from heat, add Dijon mustard, salt and pepper. While whisking and olive oil to make an emulsion. Spoon squash over a bed of mixed baby greens. Drizzle with vinaigrette. 

Source : Fat Free Vegan

Fat Free Lemon Artichoke Risotto

Ingredients : 

4 c. Vegetable Broth
2 c. Water
1 Onion, chopped
2 c. Arborio rice
1 1/4 c. artichoke hearts, drained and chopped
2 t. Lemon juice
zest of one lemon
1/3 c. Walnuts, toasted and chopped
1/3 c. flat-leaf Parsley, chopped
Salt and pepper, to taste

Preparation Method :

1. In a saucepan, bring the broth and water to a boil. Cover and keep at a simmer.

2. In a large saucepan, saute the onions in a bit of water until softened. Add the rice and stir until lightly toasted.

3. Stir in 1 cup of the broth mixture. Bring to a simmer and cook, stirring until the liquid is absorbed, 2-3 minutes. Maintaining a low simmer, continue to add the broth mixture, 1/2 cup at a time, stirring frequently and allowing the rice to absorb the liquid. Cook until the rice is tender, about 20 minutes.

In the last 3 minutes of cooking, add the artichoke hearts, lemon zest, and lemon juice. Season with salt and pepper. Stir in the parsley and walnuts. Serve and enjoy!

Source : Debbie in CA

Low Fat Chocolate Cake and Sauce - 6 servings

Dry Ingredients :
In a large mixing bowl, combine:
1 cup flour
3/4 cup sugar
1 1/2 Tbsp. cocoa powder
2 tsp. baking powder
1/4 tsp. salt

Wet Ingredients :
whip together:
1/2 cup soy/rice/nut milk (your choice, any non-dairy milk will work)
1 tsp. vanilla

Preparation Method :

1. Preheat oven to 350 F

2. Use an 8" square or round pan with parchment paper or use a silicone pan.

3. Add wet ingredients to the dry ingredients until well combined.

4. Spread the thick cake batter evenly in the pan with a silicone spatula.

Sauce ingredients:

In another bowl, stir till well combined:
3/4 cup brown sugar
1/4 cup cocoa powder

Method : 

1. Sprinkle this evenly over the top of the batter in the pan.

2. Carefully and slowly, pour 1 3/4 cup hot tap water over the batter/powder in the pan, without stirring to create the sauce!!

3. Bake until no longer sticking to the sides, about 40-45 minutes.

4. Cool for 10 minutes before cutting and serving.

5. Serve this warm. May also be served with a scoop of soy/rice ice cream.


Each serving is 1 gram of fat and 298 calories.

Low Fat Chili Pepper Chicken Breasts

Serving Size  : 4

Ingredients :

4 Boneless Skinless Chicken Breasts (2 whole breasts, split)

1 tablespoon Water

2 teaspoons Chili Powder

1 teaspoon Mexican Oregano

1 teaspoon Dried Garlic Granules or Chips

1/2 teaspoon Ground Black Pepper

1/2 teaspoon Ground Cumin

1/2 teaspoon Salt

Juice of 1 Lime

Method :

1. Mix water with the Chili Powder, Oregano, Garlic, Pepper and Cumin. 

2. Place the chicken in a bowl and sprinkle with the lime juice. Rub both sides of the chicken breasts with the chili paste. 

3. Cover the bowl with plastic wrap and refrigerate overnight or for a minimum of 2 hours. 

4. Heat grill or prepare charcoal fire. Remove chicken from refrigerator and sprinkle with salt.

5. Grill for about 10 minutes or until done, flipping frequently, and putting down the cover, with vents open, during cooking. 

6. When chicken is done, remove from the grill and allow to rest for 1 minute.

Per serving:

269 Calories (kcal); 

3 g Total Fat; (11% calories from fat); 

55 g Protein;

2 g Carbohydrate; 

137 mg Cholesterol; 

433 mg Sodium

Source : The All Around Cooking mailer 

Low-Fat Asian Crockpot Chicken

Ingredients :

1 large onion

1 red pepper

3 peeled carrots

2 celery sticks

1 pound boneless, skinless chicken breasts, cut into pieces

1 tablespoons chopped ginger

2 cloves crushed garlic

1/4 cup reduced sodium soy sauce

1/4 cup orange juice

1 teaspoon cornstarch

1 teaspoon water

Preparation Method :

1. First prepare the vegetables. Cut the onion in half, and then slice off one end. Now, peel off the outer layer. Now, by cutting  vertically and then across, dice the onion.

2. Take the red pepper, cut it in half, and remove the seeds. Slice the pepper into thin strips, and then chop  them into small pieces.

3. Next, cut the celery into slices, and then into  small pieces.

4. For the carrots, cut them into thirds, and then quarter each section lengthwise. Combine the Ingredients in the CrockpotNow, spray the crockpot with cooking spray. Place the vegetables on the bottom.

5. In a separate bowl, combine the chopped ginger, crushed garlic, orange juice, and soy sauce.

6. Next, take the sliced chicken breasts and lay them in the crockpot on top of the vegetables. Then pour the sauce mixture over everything. Cook the Asian Crockpot ChickenStart cooking by placing the crockpot on

high for 1 hour, then cook on low for an additional 4-6 hours.

7. About 30 minutes before it's finished, mix the cornstarch and water to make a thickening solution. Add it to the pot and mix it up.

8. Cook for the last 30 minutes, and you'll see this will thicken the juices. 

9. Eat the chicken by itself or on top  of some brown rice.

Low Fat Recipe - White Chicken Lasagna

Ingredients :

1 tablespoon non-transfat margarine
2 tablespoons whole grain flour
2 cups low-fat milk
1 tablespoon dried thyme
1/4 teaspoon black pepper
9 ounces whole grain lasagna noodles, cooked according to box directions
1 pound cooked chicken, shredded or sliced thin
8 ounces frozen or canned artichokes, quartered
8 ounces white button mushrooms, quartered
15 ounces Ricotta cheese, low-fat
3 ounces lowfat Mozzarella cheese, shredded
3 ounces lowfat Parmesan cheese, grated

Preparation :

1. Preheat oven to 350 degrees. 

2. In a small sauce pan over medium heat, add the margarine and flour. As the margarine melts, whisk it together with the flour. Continue to stir over medium heat for about 1 minute. Add about a 1/4 cup of milk to the pan and whisk vigorously to remove any lumps. Add the remaining milk, mix well, and continue to cook until mixture thickens slightly (about 3 minutes). Stir in the thyme and pepper. 

3. Set aside a 1/4 cup of the mozzarella and parmesan cheeses for later. In a small bowl, stir together the ricotta and the remaining mozzarella and parmesan cheeses. 

4. Add a small amount of sauce to the bottom of a baking pan, 9 x 13 x 2 inches (or similar). Place lasagna noodles in a single layer on the bottom to cover. Spread half of the ricotta mixture evenly over the noodles. Place 1/2 of the artichokes, chicken, mushrooms, and corn evenly over the ricotta. Pour 1/3 of the white sauce over this and spread evenly with a wooden spoon or spatula. 

5. Top with another layer of noodles and repeat previous step. 

6. Top with final layer of noodles. Pour the remaining white sauce over the noodles and spread evenly with spoon. Top lasagna with the reserved mozzarella and parmesan. 

7. Place in oven and bake for 50 to 60 minutes until top is golden brown and lasagna begins to bubble. Let cool for about 5 minutes before cutting. 

9. Serve alone or with a nice crunchy salad. 

Rice Cooker Soy Rice and Chicken - Taiwan

Serving Size  : 7  

Ingredients :

1/2 cup  sushi rice

1/2 cup  dried shiitake mushrooms -- the small variety, if large cut into strips (handful)

3/4 cup  soy sauce -- (rice cooker measure)

2 tablespoons  oil

1 slice  fresh ginger root -- thin slice, cut into strips

1/2 cup  chopped nibble-size chicken pieces -- preferably deboned thighs (handful)

2 tablespoons  soy sauce

3 1/2 cups  regular rice

2 tablespoons  oil

2 garlic cloves -- squashed

1/2 white onion -- sliced into half-rings

3 tablespoons  soy sauce

3 1/3 cups  water -- (4 1/2 rice cooker measuring cups)

salt

Preparation Method :

1. Wash the sushi rice and soak thoroughly in water for half an hour. Put aside.

2. Soak the dried shiitake mushrooms in 3/4 cup soy sauce. Put aside (soak until soft).

3. In a nonstick pan, heat 2 tablespoons of oil, then saute the ginger. Quickly add in the chicken pieces with 2 tablespoons of soy sauce (to give the chicken color). Stir-fry until the chicken is cooked. Set aside on a plate and let cool thoroughly; this is important.

4. Drain the sushi rice of water. Wash the ordinary rice clean and drain of water, too. remember to drain both rices well.

5. Using your hand, squeeze the shiitake mushrooms of soy sauce, but mind that you do not waste the soy sauce because it will be used afterward.

6. In the selfsame nonstick pan, heat 2 tablespoons of oil. Saute the garlic, then the onion, and then the mushrooms.

7. Put in all the rice, the sushi and the regular, and also the 3 tablespoons of soy sauce. Stir-fry until the rice is evenly coated with the oil and soy. Don't take too long in stir-frying the rice (less than a minute).

8. Pour the rice mixture and the chicken into the rice cooker. Pour in 4 1/2 (rice cooker measure cups or 3 1/3 regular) cups water. Also pour in the soy sauce that you used to soak the dried shiitake mushrooms.

9. Add a dash of salt (only a teeny bit).

10. Let stand to cool for about 5 minutes or more, all the while stirring to dissipate the heat. Dissipating the heat is important so as not to mess with the gauging system of your cooker.

11. After cooling, begin to cook the usual way in your rice cooker.

AUTHOR TIP:

1. Remember that by "cup", means the plastic measuring cup that came along with your rice cooker.

2. You may also try canned water chestnuts.

3. Add only a little for reasons that are already obvious.

4. Too much sushi rice causes indigestion and constipation. Use only small amounts, and drink plenty of water.

5. Different brands of soy sauce produce different tastes. It is not advisable to use the Kikkoman brand, as I cannot vouch for the resulting taste, but use the ones that come from Taiwan. These I can vouch for. Remember not to be fooled into buying soy sauce paste.

This recipe is actually easier than it looks.

Instead of chicken, pork chunks also do well in this recipe. Additional onion, garlic, and ginger aren't out of the question, though one may substitute shallots for the white onion for more pungency. Chopped spring onions may also be fancied. To decrease salinity, go easy on the soy sauce, or use low sodium soy sauce.

      

Per Serving (excluding unknown items): 

546 Calories;

9g Fat (15.0% calories from fat);

13g Protein;

103g Carbohydrate;

4g Dietary Fiber;

8mg Cholesterol;

2519mg Sodium.

Exchanges:

6 1/2 Grain(Starch);

1/2 Lean Meat;

1 Vegetable;

1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 2592 0 5547 0 0 0 0 0 0

Cuisine : "Asian"

Recipe By : Robert of Taoyuan City, Taiwan

Source : "The Pot and How to Use It: the mystery and romance of the rice cooker by Roger Ebert, 2010"

Formatted by : Chupa Babi "Jan 2011"  

* Exported from MasterCook *

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

Chipotle Orange Sweet Potatoes

Makes 8 servings.

Ingredients :

4 large sweet potatoes

1 small can of chipotle peppers in adobo sauce (you will be using 2 tablespoons of the adobo

sauce in the recipe)

Juice of 1 orange


Method :

1. Heat oven to 375 degrees.

2. Bake sweet potatoes directly on oven racks for 1 hour, or until tender when pierced with a fork.

3. Remove potatoes from oven, slice in quarters.

4. Carefully slide the potato skins off and discard. (Careful -- the potatoes are very hot!)

5. Place potatoes in a large bowl and mash.

6. Add 2 tablespoons of adobo sauce to the potatoes and blend thoroughly.
(If your tongue can take it and you want a more fiery and spicier dish, mix some chopped
chipotle peppers into the potatoes.)

7. Add the orange juice and salt. Mix until blended.

Nutritional values:

Calories 112,
Fat 0 g,
Cholesterol 0 mg,
Sodium 311 mg,
Carbohydrates 26 g,
Fiber 3 g,
Protein 2 g.

Points 2.

Source : Low Fat Good Cooking

less fat Honey-Mustard Cod

Makes 4 servings.

Ingredients :

4 cod fillets (4 ounces each)
1 tbsp. Dijon mustard
1 tbsp. coarse mustard
1 tbsp. nonfat yogurt
1 tbsp. nonfat mayonnaise
1 tbsp. honey

Method :

1. Place the cod on a baking sheet coated with nonstick spray.
2. In a small bowl, combine the Dijon mustard, coarse mustard, yogurt, mayonnaise and honey.
3. Divide the mixture among the fillets, covering the top surface of each.
4. Bake at 400 degrees for 20 minutes.
5. Lay a sheet of foil over the fish, turn off the oven, and let the fish stand for 5 minutes.

Nutritional values:

Calories 122,
Total fat 1.1g,
Cholesterol 49mg.

Feta Mashed Potatoes

Makes 8 servings.

Ingredients :

2 pounds baking potatoes, peeled, cubed (about 5 cups)
1/4 cup fat-free half-and-half
3 tablespoons feta cheese, crumbled
2 tablespoons fat-free sour cream
3 green onions, minced
1 clove garlic, crushed
1/4 teaspoon salt
1/4 teaspoon oregano
1/4 teaspoon black pepper

Method :

1. Place potatoes in a large saucepan.

2. Cover with water and bring to a boil.

3. Cover pan, reduce heat and simmer 30 minutes or until potatoes are very tender.

4. Drain potatoes and return to pan.

5. Remove from heat.

6. Mash potatoes, being careful to not overbeat.

7. Add remaining ingredients and combine gently.

Nutritional values:

Calories 119
Carbohydrates 25g
Cholesterol 4mg
Fiber 2g
Fat 1g
Protein 3g
Sodium 127mg.

Points 2.

Indian-Style Braised Chicken

Makes 4 servings.

Ingredients :

1 container, 6 ozs. low-fat plain yogurt
1 medium yellow onion, coarsely chopped
1/2 cup orange juice
1 tbsp. grated or finely chopped ginger
2 to 3 garlic cloves
1 tsp. ground coriander
1/2 tsp. turmeric
1/8 tsp. cayenne pepper
4 skinless and boneless chicken breasts or thighs
1 tbsp. canola oil
salt and white pepper, to taste
1 Spanish onion, quartered and sliced thinly

Method :

1. Place the yogurt into a fine strainer lined with a paper towel and let drain while preparing
the other ingredients. (The yogurt can also be drained overnight, if refrigerated.)

2. In a blender or food processor, purée the onion, garlic, ginger, coriander, turmeric, cayenne pepper and orange juice.

3. Set aside.

4. Heat the oil in a medium skillet over medium-high heat.

5. Brown the chicken on all sides, about 8 minutes.

6. Season chicken with salt and pepper to taste and transfer to a plate.

7. Reduce heat to medium.

8. Carefully pour the puréed mixture into the pan to avoid sputters.

9. Bring it to a simmer.

10. Return the chicken to the pan.

11. Cover tightly and simmer gently 15 minutes.

12. Turn chicken, cover, and continue to simmer.

13. When chicken is almost done, add onions, cover and simmer until the meat is thoroughly
cooked through.

14. Place the chicken on a serving plate and cover with foil to keep warm.

15. Turn off heat under skillet to allow mixture to cool slightly.

16. Stir in the drained yogurt.

17. Reduce heat to low and continue stirring until mixture is hot, taking care not to let it
boil or the sauce will separate.

18. Spoon the mixture over the chicken and serve.

Nutritional values:

Calories 237,
Fat 6 g,
Carbs 15 g,
Protein 31 g,
Fiber 2 g,
Sodium 115 mg.

Points 5.

Source : Low Fat recipe