Healthy Low-Fat Recipes

Chinese Chicken Salad

Ingredients
12 ounces Boneless, skinless chicken breast
10 ounces Iceberg lettuce
4 ounces Cilantro
8 each Green Onions
1.5 ounces Cellophane rice noodles
2 Tbl Kikkoman FF Chinese Chicken Salad Dressing.

Method:
Roast or boil chicken breasts until done. Allow to cool

Shred iceberg lettuce, trim cilantro, slice green onions
Toss iceberg, cilantro, and green onions
Cut chicken breasts in strips
On a plate place 3 ounces of lettuce mix
Top with 3 ounces of chicken breast
Garnish with cellophane noodles
Drizzle 2 Tbl. of Fat Free Salad Dressing over chicken

Yield: 4 servings
Nutritional Information:
239 Kilocalories
28 grams Protein
1.7 grams Fat
12 grams Carbs

SPINACH LASAGNA
Ingredients

18 lasagna noodles, cooked
Filling:
1 1/4 lbs spinach, steamed
1 1/2 oz fresh basil, chopped
1/2 oz parsley
32 oz ricotta cheese
1 1/2 tsp salt
1 tsp pepper
1/2 cup eggbeaters (or 2 egg whites)
10 c tomato pasta sauce (canned or homemade, fat free)

Method:
Mix filling ingredients. Ladle 2 cups sauce on bottom of a large cake or lasagna pan. Next lay 6 noodles in pan, trimming if needed. Spread half of filling on top of noodles; layer another six noodles, the rest on the filling, then noodles. Ladles remaining sauce on top of lasagna and add fat free cheese if desired.
Bake lasagna 1 hour at 350. Let lasagna sit for 15 minutes before cutting.
Lasagna is even better made a day or two ahead of time. An additional 15 minutes must be added to the baking time.

Yield: 15 servings
Serving size 1/15th of pan
Calories: 265
Fat: 1g

Pizza Mexicana
Ingredients
4 Fat Free Flour Soft Taco Tortillas
8 ounces Fat Free Refried Beans
3 each Fresh Tomato
8 ounces Fat Free Jack Cheese

Method
Place soft tacos on a cookie sheet
Spread 2 ounces of the refried beans on each taco
Dice tomatoes and place on top of the refried beans
Top with 2 ounces of Fat Free Jack Cheese
Sprinkle cheese with a small amount of water
Bake in a 350 degree oven until cheese “melts”

Yield: 4 servings
Nutritional Information
232 Kilocalories
.18 grams Fat
23.5 grams Protein
35 grams Carbs.

Oatmeal Cookies
Ingredients
¾ cup silken tofu
1 ½ cups brown sugar
¼ cup apple butter
¼ cup egg substitute
1 tsp. vanilla
1 ½ cups flour
1 tsp. vaking soda
1 tsp. cinnamon
½ tsp. salt
3 cups oatmeal
1 cup raisins

Method:
Preheat oven to 350 degrees. Combine silken tofu, brown sugar, apple butter, egg substitute and vanilla in a food processor and mix until well blended. Mix flour, soda, cinnamon and salt in a separate bowl and stir until evenly blended. Slowly stir the tofu mixture into the dry ingredients. When dry mix is moistened, add oats and raisins and continue to stir until oats and raisins are blended into mix.
Spray cookie sheets with a non-fat cooking spray and place tablespoon size balls of dough onto sheet. Flatten with spoon and bake for 30-35 minutes.