Low Fat Low Cal Healthy Diets Under 200 Calories (2 page)

5. Place chicken breast face up on a rack coated with cooking spray. Place rack in a pan and bake at 375°F (190°C) for forty minutes.

6. Increase temperature to 450°F (230°C). Do not take away chicken from oven. Bake further for twelve minutes.

7. Take away chicken from pan. Let it stand for fifteen minutes.

8. Take away skin from chicken. Discard.

10. Asian Chicken and Cabbage

Ingredients

2 tablespoons Hoisin sauce

1 teaspoon Bottled minced garlic

1 teaspoon Bottled ground fresh ginger

4 ounces (113 grams) Skinless, boneless chicken breast halves

Cooking spray

1 teaspoon Vegetable oil

½ cup Chopped onion

4 cups packaged coleslaw

1 teaspoon Dark sesame oil

½ teaspoon Salt

½ teaspoon Black pepper

Directions

1. Heat up broiler. Mix Hoisin sauce, garlic and fresh ginger. Unfold equally over each side of chicken.

2. Place chicken on a broiler pan coated with cooking spray. Broil six minutes on both sides or until done. While cooking, heat edible fat in pan at medium-high, add onion and sauté two minutes.

3. Add slaw, deep-fry one minute or until coleslaw begins to wilt. Place slaw mixture in a medium bowl.

4. Add oil, salt, and pepper, agitated to coat.

5. Serve slaw mixture with chicken.

11.Lemon Pound Cake

This dessert recipe can make 6 small cakes (36 servings). The time required is one hour and a half.

Ingredients

2 tablespoons unsalted butter, melted

1 cup Butter (at room temperature)

2 ¾ cups Flour

¼ cup Cornstarch

2 teaspoons Baking powder

½ teaspoon Salt

¼ teaspoon Ground nutmeg

2 cups Sugar

3 Eggs

1 lemon Zest of lemon

1 cup Light cream

1 teaspoon Lemon extract

1 teaspoon Vanilla extract

Directions

1. Take six disposable loaf pans (5 ¾ X 3 ½ inches) and brush with melted butter. Place a rack in lower third of oven. Heat the oven to 350°F (175°C)

2. Mix the flour, salt, cornstarch, nutmeg and baking powder in a large bowl and set aside. Beat the butter (at room temperature) with an electric mixer on medium speed, until it becomes smooth. Then, gradually add sugar until it is mixed. Add the lemon zest in the mixture. Add one fourth of dry ingredients mixture with one third of cream. Keep mixing until ingredients and cream have been combined smoothly. Then, blend in the extracts.

3. Equally, divide the mixture in six pans. Place the pans in the oven and bake for 40 to 45 minutes. Remove the pans from the oven when tops are golden. Transfer the pans to a cooling rack.

4. Cakes are ready to serve. You can also keep the cakes frozen up to one month by wrapping in plastic.

12.Banana-Split Cheesecake

Ingredients

1 cup Chocolate cookie crumbs

1 ½ cups+2 tablespoons Sugar

Cooking spray   (As required)

24 ounces (680 grams) Fat-free cream cheese, softened

8 ounces (227 grams) Cream cheese less fat, softened

8 ounces (227 grams) Low-fat sour cream

1 ½ cups Mashed ripe banana

3 tablespoons All-purpose flour

2 teaspoons Vanilla extract

4 Large eggs

1/3 cup Pineapple juice

1/3 cup Strawberry liquid

1/3 cup Chocolate liquid

¼ cup Chopped / toasted pecans

16 cherries  Cherry juice

Directions

1. Preheat your oven to 320°F (160°C). Prepare the crust by combining chocolate cookie crumbs and 2 tablespoons sugar in a bowl and chuck until moistened (use a fork to chuck the ingredients). Take a spring form pan coated with cooking spray and press into the bottom.

2. Prepare filling by beating cheeses and sour cream with a high speed mixer until smooth. Add one and a half cup of sugar, banana, vanilla, flour and eggs and beat well.

3. Pour cheese mixture in a pan and bake for one hour to one hour and ten minutes or until set.

4. Your cheesecake is ready, Remove it from the oven and run a knife around the edges. Cover the cake and chill in refrigerator for 8 hours. Top with pineapple, strawberry syrup, pecans, chocolate and cherry before serving.

13.Bourbon Chocolate Cake

Ingredients

1 cup Butter

5 Eggs (large size)

1 ½ tablespoons All-purpose flour

2 ½ tablespoons Cocoa powder

Hot water

Coffee-Bourbon Syrup  (As required)

½ cup Bourbon

1 1/3 cups Sugar

12 ounces (340 grams) Bittersweet chocolate

Directions

1. Cover a 9X2 inches pan with oil. Line its bottom with parchment paper and set aside.

2. Mix the bourdon and sugar in a large saucepan and boil. Remove from heat and add chocolate in the mixture.

3. Blend all the eggs until finely blended. Mix butter, one and a half teaspoons of cocoa powder and fold in flour.  Pour the mixture in the prepared pan up to one inch.

4. Heat your oven to 375°F (190°C) and place in the pan. Bake for an hour and 15 minutes or until the surface of the cake becomes crusty.

5. Remove from the oven and let it cool. Keep the cake in refrigerator for six hours and serve.

14.Pumpkin Cake

Ingredients

1 box Organic yellow cake mix

2 teaspoons Pumpkin pie mix

½ cup Egg substitute

1/3 cup unsweetened applesauce

1 15-ounce can Organic pumpkin

Frosting

½ cup Reduced-fat tub cream cheese

2 ½ cups Confectioners' sugar, sifted

1 ½ teaspoons Vanilla extract

Directions

1. Set the oven to 350°F (175°C) and cover a 9 X 13 with nonstick cooking spray.

2. Put pumpkin pie and cake mix in a bowl and add applesauce, pumpkin and eggs.

3. Beat the mixture until it is smooth and pour into a baking pan.

4. Bake for half an hour and allow it to cool.

5. Prepare the frosting as needed and spread over the cooled cake.

6. Pumpkin cake is ready to serve.

15.Low Fat Fish Pie

Ingredients

1 cup Non-fat milk

½ cup finely chopped onion

Freshly ground black pepper

1 tablespoon Cornstarch dissolved in ¼ cup Water or Non-fat milk

1 pound (450 grams) Cod fillet, cut into 4 pieces

¼ cup finely chopped fresh parsley

1 cup Frozen peas

¾ cup Frozen sweet corn

For the Topping

2 pounds (900 grams) Yukon Gold potatoes, peeled and cut into 1-1 ½ inch pieces

½ cup Non-fat milk

1 tablespoon Light butter

Directions

1. Boil a large pot of water in oven to 400°F (200°C).

2. Add potatoes and reduce the heat to medium.

3. Keep the potatoes in the oven until they are tender.

4. Boil the non-fat milk and add onion, pepper and season.

5. Now place the fish and heat it on low-medium until the fish is tender.

6. Place the fish into the baking dish and cut it into small chunks.

7. Spread peas and sweet corn on the fish.

8. Add milk and cornstarch and stir.

9. Cook the mixture until it becomes thick and pour it on the fish.

10. Take the potatoes and add butter and milk.

11. Mash them well and add the mixture on smaller chunks of fish.

12. Now bake the fish for 15 minutes until it turns into brown color and filling bubbles.

13. Garnish it and serve.

16.Low Carbohydrates Tuna Patties

Ingredients

1 Large can tuna in water

¼ cup Italian breadcrumbs

2 tablespoons Cheese

1 Egg

1 tablespoon Light sour cream

1 tablespoon Full fat sour cream

Directions

1. Mix all the ingredients together and divide the mixture by 4.

2. Make patties and place into a hot frying pan with some oil.

3. Cook until it gets browned on both sides.

4. Low Carbohydrates Tuna Patties is now ready to serve.

17.Pecan-Caramel Tart

Ingredients

3 ½ cups Coarsely chopped pecans

2 cups All-purpose flour

2/3 cup Sugar (powdered)

¾ cup Butter (cubed)

½ cup Brown sugar

½ cup Honey

2/3 cup Butter

3 tablespoons Whipping cream

Directions

1. Preheat your oven to 350°F (175°C). Bake pecans on a baking sheet in single layer for 5 to 7 minutes. Cool on a wire rack for 15 minutes or until it is completely cooled.

2. Mix flour, butter (cubed) and powdered sugar in an eclectic mixer until finely mixed. Lightly coat the bottom of a pan with oil and pour in the flour mixture.  Bake for 20 minutes or until the edges turn brown. Let it cool for 15 minutes or until completely cooled.

3. Mix brown sugar, 2/3 cup of butter, honey and whipping cream and boil on medium heat. Stir in toasted pecans and spoon over the hot filling into the previously prepared crust.

4. Bake for 25 to 30 minutes and then cool on wire rack for 30 minutes.

5. Pecan-Caramel Tart is ready. Just remove from the pan carefully and cut into square pieces. Put in a serving tray and enjoy.

18.White Chocolate Lime Tart

Ingredients

1 cup Whipping cream

11 ounces (310 grams) Pre-packed white chocolate morsels

1 tablespoon Sour cream

1 teaspoon Grated lime rind

1/3 cup Lime juice

Cracker crust / your favorite recipe

Garnish / lime slices

Directions

1. Set your oven to low heat. Mix pre-packed white chocolate, cream and white chocolate morsels in a saucepan and cook for five minutes or until chocolate melts (keep stirring while heating).

2. Remove from heat. Add sour cream, lime juice and rind and stir finely.  Pour into a crust and cover with a plastic covering. Place in refrigerator for eight hours and serve.

19.Tropical Fruit Jellies

Ingredients

6 Large passion fruit juice

4 Limes

Freshly squeezed tropical fruit juice (making a total of 3 pints of all 3 fruit juices)

9 Leaves gelatin

Directions

1. Put a pint of fruit juices in a dish and add in gelatin.

2. Set aside for 10 minutes until the mixture softens.

3. Boil another pint of fruit juices in a saucepan.

4. Remove the pan from heat and mix both the mixtures.

5. Mix with the remaining pint of fruit juices and stir well.

6. Chill for 3 hours.

7. Tropical fruit jellies are ready for serving.

20.Apple Yogurt with Red Fruits

Ingredients

1 Apple (medium size)

2 tablespoons Raisins. 

7 ounces (198 grams) Non-fat yogurt. 

1 tablespoon Natural honey or sugar. 

10 ounces (283 grams) Strawberries, raspberries, blackberries or blueberries

Directions

1. Wash apple and cut into fine pieces.

2. Wash raisins and all red fruits.

3. Add honey or sugar to the yogurt and add apple, raisins and red fruits.

4. Apple yogurt with red fruits is ready to serve.

21. Coconut Ice Cream

Ingredients

1 cup Milk

14 ounces (397 grams)Cream of coconut

1 ½ cups Heavy cream

1 ½ cups (optional) Sweetened flaked coconut

Directions

1. Mix the milk and cream of coconut with an electric mixer, and blend completely.

2. Stir in cream and flaked coconut.

3. Pour the mixture into an ice cream maker and follow the instructions in its user manual.

22.Butter Cookies

Ingredients

1 cup Butter

4 cups All-purpose flour

2 cups White sugar

3 Eggs

Directions

1. Preheat oven to 350°F (175°C). Soften the butter.

2. Remove from heat and add two cups of the flour, sugar and eggs one at a time while mixing all together. Then, slowly mix in the remaining flour.