Low Fat Holiday Recipes

Low Fat Holiday Recipes - Southern Vegetable Celebration:


*4 slices bacon
*3/4 cup onion, chopped
*1/2 cup green sweet pepper, finely chopped
*1/3 cup celery, chopped
*2 cloves garlic, minced
*1 15-oz. can black-eyed peas, drained
*1/2 cup beef broth
*1/2 tsp. dried thyme, crushed
*1/2 tsp. dried marjoram, crushed
*1/8 tsp. ground red pepper
*2 cups cooked rice
*6 cherry tomatoes, halved
*2 Tbsp. green onion, thinly sliced
*Fresh thyme (optional)
*1 bay leaf (optional)


1. In a skillet, cook bacon slices until crisp.
2. Drain drippings off bacon on paper towels. Reserve 2 tablespoons drippings in skillet. Crumble bacon and set aside.
3. Add onion, green pepper, celery, and garlic to reserved drippings. Cook until nearly tender.
4. Stir in black-eyed peas, beef broth, thyme, marjoram, and red pepper.
5. Stir in cooked rice; heat through.
6. Garnish with bacon, tomato, green onion and, if desired, the fresh thyme and the bay leaf.


Makes 6 servings. Per serving: 188 calories, 3 g total fat, 1 g saturated fat, 4 mg cholesterol, 233 mg sodium, 33 g carbohydrate, 8 g protein.

Holiday Low Fat Recipes

Holiday Low Fat Recipes - Champagne Punch:


1 6-oz. can frozen orange juice concentrate, thawed
1/3 cup frozen lemonade concentrate, thawed
1-2/3 cups sweet white wine, chilled
1 cup cold water
1 750-ml bottle champagne, chilled
1 ice ring, optional
lemon slices, optional
lime slices, optional
orange slices, optional


1. Combine orange juice and lemonade in punch bowl.
2. Add wine and water. Stir.
3. Add champagne, but do not stir.
4. Serve immediately.

Make-Ahead Tip: Chill wine and champagne for 1 day prior to making punch.
Makes 10 (6-ounce) servings. Per serving: 132 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 3 mg sodium, 15 g carbohydrate, 0 g fiber, 1 g protein

Optional: Float ice ring and fruit slices on top.

Low Fat Recipes

Low Fat Recipes - Sparkling Christmas Punch:

4 cups pear nectar
4 inches stick cinnamon
1 teaspoon vanilla extract
6 whole cardamom pods, broken
1 750-milliliter bottle dry champagne,
chilled ice cubes
1 pear, cored and sliced, optional
cranberries, optional


1. Pour the pear nectar into a medium saucepan.
2. Spice bag; place the stick cinnamon and cardamom on a double-thick, 6-inch-square piece of 100%-cotton cheesecloth. Bring up corners and tie with string.
3. Add spice bag to juice.
4. Bring to boiling. Reduce heat, cover and simmer for 5 minutes. Remove from heat.
5. Cool and refrigerate at least 4 hours or until thoroughly chilled.
6. Before serving, remove spice bag and discard.
7. Pour juice into a large pitcher or punch bowl.
8. Stir in vanilla extract and the champagne.
9. Add pears and cranberries, if desired. Add ice just before serving.


Makes 14 (4-ounce) servings. Per serving: 88 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 2 mg sodium, 13 g carbohydrate, 1 g fiber, 0 g protein, 0% vitamin A, 2% vitamin C, 0% calcium, 2% iron.

Low Fat Recipes

Low Fat Recipes - Holiday Cherry Shortcake:


*21 ozs cherry pie filling
*1 c powdered sugar
*8 ozs fat-free cream cheese -- softened
*8 ozs Cool Whip Free -- thawed
*1/4 c walnuts -- chopped
*13 ozs angel food cake -- cubed



1. In a large mixing bowl, combine powdered sugar, cream cheese, whipped topping and walnuts. Mix well.
2. Fold in cake cubes.
3. In a serving bowl, pour half of the cake mixture.
4. Pour half of the cherry filling on top of the cake mixture.
5. Repeat layers until all ingredients have been used.
6. Chill 3 hours before serving.


15 servings. 184 Calories, 1g Fat, 5g Protein, 40g Carbohydrate, 2mg Cholesterol, 111mg Sodium

Law Fat Recipes

Law Fat Recipes - CHOCOLATE WALNUT CAKE:

*18 1/4 ozs reduced fat yellow cake mix
*1 c fat-free plain yogurt
*3/4 c skim milk
*2 tbsps olive oil
*2 whole eggs
*3 ozs fat-free vanilla pudding mix
*1/4 c reduced fat chocolate chips
*1/4 c walnuts, toasted


Preheat oven to 350. Prepare a 12-cup tube pan or eight miniature tube pans with cooking spray and flour; set aside. In a mixing bowl, combine cake mix, yogurt, milk, oil, eggs, and pudding mix. Mix well. Fold in chocolate chips and walnuts. Pour into prepared pan. Bake for 55 minutes.


12 servings; 279 Calories; 7g Fat (22% calories from fat); 4g Protein; 49g Carbohydrate; 37mg Cholesterol; 405mg Sodium

Low fat recipes

Low fat recipes - Tortilla Soup:


*1/2 c onions - chopped
*4 ozs green chilies - chopped
*4 c chicken broth
*2 c long-grain white rice - cooked
*10 ozs tomatoes and green chilies - undrained
*5 ozs chicken breast strips - cooked and cubed
*1 tbsp lime juice
*low-fat tortilla chips


In a large saucepan, cook onions and chilies until tender.
Add broth, rice, tomatoes, and chicken cubes. Mix well. Bring to a boil. Reduce heat. Cover and simmer for 20 minutes. Stir in lime juice. Top each serving with tortilla chips.


10 servings; 169 Cal; 1g Fat; 7g Pro; 32g Carb; 9mg Chol; 796mg Sod

A Glycemic Index comparison of some common foods

A Glycemic Index comparison of some common foods:

Choosing lower GI foods over higher ones can help you maintain your weight

and stabilize your energy levels.

Here are a few types of foods compared on the GI (with a value of 100 for glucose).

To incorporate more low-GI foods into your diet, focus on fruits and vegetables, whole grain breads and cereals, beans and other high-fiber foods. You needn’t eliminate higher GI foods—simply eat them with low-GI foods or with protein and fat to help lower the overall GI of the meal. Consuming high-GI foods like pasta or potatoes as a side dish rather than a main course will also blunt their effects on blood sugar levels. Foods that are high in fiber will also slow digestion and lessen the impact of high-GI foods.

Finally, don’t forget one of the most compelling reasons to eat lower on the GI—a diet that favors low-GI foods rather than high ones may also help protect your health. Studies have found that people who consume high-GI diets are more likely to have high triglycerides, high total cholesterol and low HDL (the "good") cholesterol. High-GI foods may also increase your risk of developing Type II diabetes or heart disease.

On the other hand, low-GI foods tend to be high in fiber, vitamins and minerals and less processed than high GI ones. Eating more of the former and less of the latter can only benefit your health and your waistline in the long run.

More at: www.fitnessattitudes.com/GlycemicIndex.html