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Low-Fat Tuesday

Written By: kittencal on June 1, 2010 No Comment

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Posted for Low-Fat Tuesday…

About 230 calories with 3 grams of fat per serving

Servings 6

INGREDIENTS:

2 lbs fish fillets (use your choice of meaty fish fillets)

2 egg whites

1 tablespoon water

3/4 cup dry breadcrumbs

1/4 cup freshly grated Parmesan cheese

3/4 teaspoon dried Italian seasoning (rubbed between fingers to release the flavors)

2 teaspoons dried parsley

1/2 teaspoon paprika

1 teaspoon garlic powder (garlic lovers use more)

1/2 teaspoon seasoned salt  (can use more or use white salt)

1/2 teaspoon fresh ground black pepper

1/4 teaspoon cayenne pepper pinch (or adjust to taste)

INSTRUCTIONS:———————————

Preheat oven to 475 degrees F.

Set oven rack to lowest position.

Coat a baking sheet with cooking spray.

In a shallow bowl whisk egg whites with water.

In a bowl combine the breadcrumbs with Parmesan cheese and next 7 dry spices.

Dip the fish firstly into the egg whites allowing any excess to drip off.

Place a small amount of the crumb mixture onto a plate then coat in the breadcrumb mixture pressing down with hands to firmly pack the coating onto the fish adding more crumbs onto the plate as needed to coat each fillet (do not use the whole amount of crumbs on the plate at one time or they may get soggy).

Place the breaded fish onto baking sheet.

Bake in preheated 475 degree F oven for about 10 minutes or until the fish flakes with a fork (baking time will vary depending on the thickness of the fillets do not over cook the fillets).

Written By: kittencal on June 1, 2010 One Comment

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Posted for Low-Fat Tuesday.. about 150 calories per serving

Servings 8

INGREDIENTS:

1/2 cup graham cracker crumbs

16 ounces fat-free cream cheese, softened (two 8-ounce packages)

1/2 to 3/4 cup sugar (or adjust to taste)

1 tablespoon all-purpose flour

1/2 cup fat-free sour cream

3 egg whites

1 teaspoon vanilla

1-1/2 to 2 tablespoon fresh lemon juice

fat free canned pie filling of choice, optional

INSTRUCTIONS:———————————-
Preheat oven to 325 degrees F.
Set oven rack to center position.
Spray a 9-inch pie plate with non stick vegetable spray.
Add graham crumbs and shake the plate to coat the entire surface; set aside
In a medium  bowl, combine soft cream cheese with sugar and flour; beat on medium speed until creamy.
Beat in sour cream, egg whites, lemon juice and vanilla.
Pour mixture into graham crust.
Bake 40 minutes.
Remove from oven and cool on a rack.
Refrigerate at least 6 hours before serving (24 hours is even better).
Top with pie filling if desired.
Written By: kittencal on June 1, 2010 No Comment

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Posted for Low-Fat Tuesday

Servings 8

Nutritional facts for one roll; Calories 123/ Fat 5 grams (saturated 1 gram) Cholesterol trace/ Sodium 234 mg/ Carbohydrate 18 gram

INGREDIENTS:

1 (8 ounce) tube refrigerated reduced-fat crescent rolls

1 teaspoon ground cinnamon

Splenda (equivalent to 1/2 cup sugar)  divided

1/4 cup confectioners sugar, sifted to remove any small lumps

1 tablespoon fat-free milk

INSTRUCTIONS:————————————

Preheat oven to 375 degree F.

Coat a 9-inch round baking pan with cooking spray.

Unroll crescent dough into a rectangle; seal seams and perforations.

Combine the cinnamon and half of the sugar substitute; sprinkle over dough.

Roll up jelly-roll style starting with a long side; seal edge.

Cut into eight slices.

Place rolls cut side down into baking pan.

Bake for 12-15 minutes or until golden brown.

In a small bowl combine the confectioners sugar with fat-free milk and remaining sugar substitute; drizzle over warm rolls.

Written By: kittencal on May 25, 2010 No Comment

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Posted for Low-Fat Tuesday… plan ahead the dressing must chill for for at least 6 hours or overnight before using

Nutritional facts for 2 tablespoons; Calories 30/ Fat 0 (saturated fat 0) Cholesterol 0/ Sodium 6 mg/ Carbohydrate 8 grams

Yield 1-1/2 cups (approx)

INGREDIENTS:

1/2 cup plus 2 tablespoons thawed apple juice concentrate

1/2 cup cider vinegar

1/3 to 1/2 cup lemon juice

2 garlic cloves, minced

1 teaspoon onion powder,

1 teaspoon paprika

1 teaspoon ground mustard

1 teaspoon dried oregano (rubbed between fingers to release the flavors, do the same with the basil)

1/2 teaspoon dried basil

1/4 teaspoon dried thyme

1/4 teaspoon dried rosemary, crushed

1/2 teaspoon sugar (optional or to  taste, not listed on nutritional facts)

INSTRUCTIONS:—————————–

In a jar with a tight-fitting lid combine all ingredients (or you can mix in a food processor) start with 1/3 cup lemon juice and add in more if needed.

Chill for 6 hours or overnight.

Shake well before serving.

Written By: kittencal on May 25, 2010 No Comment

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Posted for Low-Fat Tuesday…since this is cooked in the microwave you won’t have any scorched saucepan bottoms…

Nutritional facts are not available for this recipe

INGREDIENTS:

1 cup sugar

1/2 cup baking cocoa, sifted

1/4 cup cornstarch

1/2 teaspoon salt

4 cups skim milk

1 tablespoon butter

2 teaspoons vanilla extract

INSTRUCTIONS:—————————————–

In a microwave-safe bowl, combine the first four ingredients; stir in milk until smooth.

Microwave uncovered, on high for 2 minutes; remove and stir.

Microwave 3-4 minutes longer or until thickened, stirring after each minute. Stir in butter vanilla.

Pour into individual serving dishes; cool then refrigerate.

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Written By: kittencal on May 25, 2010 No Comment

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Posted for Low-Fat Tuesday

Servings 6

Nutritional facts for 1 servings; Calories 205/ Fat 4 grams (saturated 2 grams) Cholesterol 44 mg/ Sodium 178 mg/ Carbohydrate 40 grams

INGREDIENTS:

4 1/2 teaspoons butter, softened

1 cup sugar

1/3 cup lemon juice (preferably fresh lemon juice)

1 egg yolk

3 tablespoons all-purpose flour

3 teaspoons grated lemon peel

1/4 teaspoon salt

1 cup fat-free milk

3 egg whites

INSTRUCTIONS:————————————

Preheat oven to 325 degrees F.

Lightly spray a 1-quart baking dish with non-stick spray and prepare a 13 x 9-inch baking pan (to hold the smaller pan in).

In a large mixing bowl, beat butter and sugar until crumbly.

Beat in the lemon juice, egg yolk, flour, lemon peel and salt; mix well.

Gradually beat in milk.

In another large mixing bowl beat egg whites until stiff peaks form; gently fold into lemon mixture.

Pour into 1-quart baking dish, then place the dish in a 13 x 9-inch baking pan.

Pour boiling water into the larger baking dish to a depth of 1-inch.

Bake for for 40-45 minutes or until a knife inserted near the center comes out clean and top is golden.

Serve warm.

Written By: kittencal on May 18, 2010 No Comment

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Posted for Low-Fat Tuesday

I make this using sweetened whipped cream in place of the Cool Whip but the cream will increase the fat content

Nutritional facts for one serving using cherry pie filling and reduced-fat Cool Whip topping; Calories 241/fat 6 grams (saturated 2 grams) Cholesterol 0/ Sodium 129 mg/ Carbohydrate 45 grams

Servings 15

INGREDIENTS:

6 large egg whites

3/4 teaspoon cream of tartar

2 teaspoons vanilla extract

2 cups sugar

2 cups crushed saltine crackers (about 60 crackers)

1/2 cup chopped pecans

1 (8 ounce) container reduced-fat Cool Whip frozen topping, thawed

1 (21 ounce) can reduced-sugar cherry OR blueberry pie filling

Instructions:—————————-

Preheat oven to 350 degrees F.

Lightly coat a 13 x 9-inch baking pan with non-stick spray.

In a large bowl beat the egg whites until foamy.

Add cream of cream of tartar and vanilla; beat until soft peaks form (gradually beating in sugar 1 tablespoon at a time until stiff glossy peaks form.

Fold in crushed saltines and pecans.

Transfer to baking dish.

Bake for 20-25 minutes or until lightly browned and edges begin to crack.

Cool completely on a wire rack.

Spread whipped topping over crust.

Carefully spoon pie filling over top.

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