Low-fat cooking recipes

September 17, 2009 12:00:00 AM PDT
Australia's low-fat cookbook queen, Annette Sym, lost over 70 pounds by eating foods she loved. She reveals her secrets in the book, "Symply Too Good to be True: Over 150 Ways to Tasty, Low-fat Healthy Recipes," and shared the following recipes with us.

Indian Butter Chicken
Makes 6 servings

  • 1 3/4 lbs skinless chicken breasts
  • cooking spray
  • 1 cup onion diced
  • 1 teaspoon crushed garlic (in jar)
  • 1/2 teaspoon crushed ginger (in jar)
  • 1 teaspoon ground cilantro
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground coriander
  • 2 teaspoons ground paprika
  • 1/2 teaspoon ground cumin
  • teaspoon chili powder
  • 2 teaspoons granulated chicken bouillon (low sodium)
  • 4 tablespoons no-salt-added tomato paste
  • 1 x 12 1/2 oz can low-fat 2% evaporated milk

Cut chicken into bite sized pieces. Coat a large non-stick frypan or wok with cooking spray, sauté chicken, onion, garlic and ginger until chicken pieces are nearly cooked. Add all the spices and bouillon. Combine with chicken for 1 minute. Add tomato paste and fold through chicken. Add milk to pan and combine with ingredients. Once boiled serve.

Variations
Replace chicken with lean beef steak, lean pork steak or tofu.

Dietitian's tip
This recipe is traditionally very high in fat. As this recipe does not contain butter but uses cooking oil it has a much lower saturated fat and calorie count, making it an ideal food choice.

Suitable to be frozen for 2-3 weeks.

Nutritional Information

Per serving: chicken/beef/port/tofu
CALORIES 216/239/208/181
FAT TOTAL 4.4g/6.4g/3.5g/9.4g
SATURATED 0.8g/1.9g/0.7g/0.1g
SODIUM 159mg/168mg/172mg/94mg
CARBS 9.7g/9.7g/9.7g/15.2g
SUGARS 7.8g/7.8g/7.8g/9.2g
FIBER 0.3g/0.3g/0.3g/0.3g
PROTEIN 34.9g/34.2g/34.9g/18.3g
GI RATING Too low in carbs to score a rating

For more recipes and tips visit www.symplytoogood.com

Baked Cheesecake with Blueberry Sauce
Makes 12 servings

Base

  • 15 oatmeal cookies sugar free (Mothers®)
  • 1 tablespoon no-fat milk
  • cooking spray

Filling

  • 1 x 16oz tub low-fat cottage cheese 2% milk fat
  • 1 x 4oz less fat Philadelphia® cream cheese
  • 1 tablespoon grated lemon rind
  • 3 tablespoons fresh lemon juice
  • 1 teaspoon vanilla extract
  • 3/4 cup sugar
  • 2 egg whites
  • 1 whole egg
  • 3 tablespoons all purpose flour

Syrup

  • 1 x 15oz can blueberries in light syrup
  • 1 tablespoon cornstarch

Preheat oven to 325°F (160°C) fan forced.

To make base
In a food processor crumble cookies, add milk and blend together. Coat a spring-based cake pan (8") with cooking spray and press base mix onto base of pan using the palm of your hand. Refrigerate while making the filling.

To make filling
Clean food processor bowl and add cottage cheese, blend until very smooth, add cream cheese and blend. Finely chop rind then add to processor with lemon juice and extract, blend ingredients. Slowly add in sugar until dissolved. Add egg whites and egg and combine with mixture, add flour. Once combined pour mixture over cookie base. Bake for 1 hour. Remove from the oven then release the spring of cake pan to loosen cheesecake away from the edge. This may help stop the filling from cracking as it cools.

To make syrup
Place both ingredients into a small saucepan and bring to boil, stirring continuously. Leave to cool. Pour equal amounts of sauce over each serving.

Variation
Omit blueberry sauce for a plain cheesecake or replace canned blueberries with any canned fruit of your choice.

Dietitian's tip
This one's a winner. Everyone will love this low-fat cheesecake!

Not suitable to be frozen.

Nutritional Information

Per serving: with sauce/plain

CALORIES 185/153
FAT TOTAL 4.4g/4.4g
SATURATED 2.0g/2.0g
SODIUM 226mg/225mg
CARBS 29.1g/21.5g
SUGAR 18.0g/13.1g
FIBER 1.0g/0.4g
PROTEIN 7.8g/7.1g
GI RATING Medium/Medium

For more recipes and tips visit www.symplytoogood.com


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