LOW
FAT RECIPES
The following recipes have been adapted from
family favourites. I have detailed the nutritional information for some of the
recipes.
COFFEE SWIRL CAKE
1/3 cup sugar or Splenda
3 tsps instant coffee granules
1½ tsps ground cinnamon
1½ cups self-raising flour
¼ cup Splenda
1 cup Yoplait Vanilla No Fat Yoghurt
2 tbs low fat margarine (Becel) melted
1 tsp vanilla
1 egg
2 tbs finely chopped walnuts
1. Combine the first 3
ingredients and set aside.
2. Combine flour and sugar
(Splenda)in a bowl.
3. Combine yoghurt, margarine, vanilla and
egg. Add to the flour mixture stirring until just moist.
4. Spread mixture into an 8 inch square tin
that has been lightly sprayed with cooking oil and the base lined with
baking paper. Swirl the set aside
coffee mixture through the cake mixture with a knife.
5. Sprinkle the walnuts over the cake.
6. Bake at 1800C for
approximately 35 minutes or until cake springs back when touched. Cool on a
wire rack and ice with coffee glaze if desired.
Coffee Glaze (Optional)
1 tsp instant coffee granules
¾ cup sifted icing sugar
1 tsp hot water
1. Combine water and the
coffee granules. Stir until the coffee dissolves.
2. Gradually add the icing sugar and more
water if necessary until the desired
consistency is achieved to drizzle over the cake.
Serves 15
Per Serve Plain With Icing
Fat 2.1g 2.1g
Calories 94 123
DATE SLICE
( NO BAKING)
2 tbs Becel diet margarine
200g dates (choppd)
1/2 cup sultanas
1 tsp vanilla
4 tbs rice syrup
110g rice bubbles (approx 4 cups)
1. Place margarine,
dates, sultanas, vanilla and rice syrup
into a saucepan.
2. Cook gently and stir
until dates are soft.
3. Pour mixture into rice bubbles and press
into a slice tray that has been sprayed with cooking spray.
4. Refrigerate until set and then cut into
approx. 24 pieces.
Serves 24
Per Serve
Fat
Calories
Jelly Slice
Base
18-20 milk coffee biscuits
1/4 cup lemon juice
Crush biscuits and add juice.
Allow to set in refrigerator before preparing the filing.
Filling
1 cup of sweetened skim condensed milk
Juice of 1 lemon
1½ dessertspoons of gelatine dissolved in ¾ cup boiling water.
1. Mix all the ingredients together
and carefully pour over the base.
2. Refrigerate until set.
Jelly Topping
1 low joule raspberry jelly
1dessertspoon gelatine
1. Make up the jelly according to
instructions on the packet but add the extra gelatine to the jelly crystals.
2. Allow to partially set but it should
still be runny. At this point carefully pour on to the filling and then
refrigerate until the jelly is fully set.
3. Carefully cut into approximately 24
pieces.
TUNA CASSEROLE
1 large tin tuna
1½ cups skim milk
1 tbs flour
½ tsp dry mustard
1 tsp curry powder
2 tbs water
1 tsp worcestershire sauce
½ cup breadcrumbs
1 tbs lemon juice
1 cup mixed frozen corn and peas
½ cup breadcrumbs extra
½ cup grated Devondale Seven cheese
1. Heat the milk and add the
breadcrumbs. (Careful not to burn it)
2. Add the worcestershire sauce and lemon juice to the milk mixture.
3. Mix the flour, curry, and mustard with
the water and add to the milk mixture. Stir
the mixture until it thickens.
4. Add the drained tuna and peas and corn to
the thickened sauce and transfer to a casserole dish.
4. Add the extra breadcrumbs
and grated cheese to the top of the tuna mix.
5. Heat in a 1800C
oven for approximately 20 minutes or until the top is golden brown.
6. Serve with rice or
hokkien noodles.
Serves 4.
ZUCCHINI FRITTERS
2 cups grated zucchini
1/4 tsp salt
1 onion diced
1/4 cup plain flour
1 egg
2 egg whites
Pepper to taste
1. Place the zucchini in a strainer and
sprinkle with the salt. Stand for 30 minutes and then squeeze out as much
moisture as possible.
2. Gently cook the onion in
a pan coated with cooking spray until it is translucent.
3. Combine the onion and the
remaining ingredients.
4. Drop mixture in spoonfuls onto a nonstick
pan that has be n lightly coated with cooking spray. Cook until golden brown,
turning the fritters during cooking.
Potato Puff
1 egg
4 egg whites
1 cup skim milk
3 medium sized potatoes
1 onion
1 carrot
1 cup grated Devondale Seven cheese
2 tbs chopped parsley
Salt and pepper to taste
1. Beat the eggs and milk.
2. Grate the potatoes, carrot
and onion.
3. Add the potatoes, onion, carrot, cheese
,parsley pepper and salt to the egg mixture.
4. Pout the mixture into a deep baking dish
and cook in a 1800C oven for approximately 1 hour or until the puff
is golden brown.
Optional
Chopped ham
pieces can be added to the mixture.
LIME AND PINEAPPLE CREAM
1 350 ml tin skim evaporated milk chilled
1 425 tin crushed pineapple or pineapple pieces in natural juice
1 packet lime lo-joule jelly crystals
2 tbs lime juice
250 ml boiling water
3tsp gelatine
1. Dissolve the jelly
crystals in the boiling water and cool until just starting to set.
2. Drain pineapple and
reserve the liquid.
3. Dissolve gelatine in the
pineapple juice that has been heated.
4. Whip chilled milk until thick, add
dissolved gelatine, lime juice and jelly and beat until thick and creamy.
5. Add pineapple and set in a large serving
dish.
6. Decorate as desired with pineapple
pieces, lime wedges and low fat whipped cream.
Serves 8
Per Serve
Fat
Calories
HOT FRUIT SALAD
1 tbs Diet Becel margarine
2 tbs brown sugar
1 tbs apple juice concentrate
1/2 cup orange juice
2 tbs lemon or lime juice
2 tsps orange essence
1/2 cup skim evaporated milk
Assortment of fresh fruits(watermelon, rockmelon, orange, strawberries,
kiwi fruit etc)
1. Heat margarine and sugar
in a large saucepan until well dissolved.
2. Add juices, apple
concentrate and essence and continue stirring.
3. Add fruit and toss together lightly. Cook
over low heat until fruits are just warmed through.
4. Add skim milk and serve.
Filo Salmon Pie
6 sheets filo pastry
450 g can pink salmon
1 egg
4 egg whites
300 ml of skim evaporated milk
3/4 cup grated Devondale Seven Cheese
2 tbs chopped parsley
2 tbs chopped chives
salt and pepper to taste
1. Line a rectangular lamington tray with 3
sheets of the pastry. Lightly spray
between each layer with cooking spray.
2. Arrange the drained and
flaked salmon over the pastry.
3. Combine the eggs, evaporated milk,
cheese, chives, parsley, salt and pepper. Beat well.
4. Pour the egg and milk mixture over the salmon.
5. Arrange the remaining pastry over the
filling ensuring that both layers are overlapped and pinched together.
4. Cook at 2000C
for 10 mins and then at 1800C until filling is set.
Apple Cream Pie
Pie Crust
1 cup SR flour
1 egg white
1 tbs Becel light Margarine
2 tbs skim milk
Filling
1 cup skim evaporated milk
½ cup sugar or Splenda
2 egg whites
2 tbs plain flour
1 tsp vanilla
1 tsp cinnamon
½ tsp nutmeg
3 or 4 cooking apples peeled
1. Slice the apples and
arrange over the pie pastry.
2. Combine all the filling
ingredients and pour over the apples.
3. Cook for 10 minutes at
2000C and then at 1800C for 35-40 minutes.
APPLE MERINGUE PIE
4 large cooking apples
2 tbls brown sugar or Splenda
½ tsp cinnamon
½ cup SR flour
1 large egg white
¼ cup apple juice concentrate
1 tbs applesauce or vanilla yoghurt
½ tsp vanilla
1. Peel and core the apples, slice thinly and arrange on the base
of a pie plate.
2. Sprinkle with the
sugar-cinnamon mix.
3. Cover with foil and bake
20 minutes at 1900C.
4. Beat the egg whites, vanilla and apple juice concentrate within an
electric beater for 1 minute. Stir in the yoghurt and flour.
5. Spread
mixture over the hot apples. Bake for a further 20-30 minutes until
lightly browned.
Serves
Per Serve
Fat
Calorie
ORIENTAL MINCE
500g lean mince
1 large onion chopped
2 shallots chopped
1 tsp curry powder
1 beef stock cube
1c raw rice
1 packet reduced salt chicken noodle soup
1 cup pineapple juice
1 cup pineapple pieces or crushed pineapple (optional)
3 cups boiling water
1 cup shredded cabbage
1 cup sliced green beans
1 cup diced celery
1. Spray a large saucepan with cooking spray
, brown the mince, shallots and onion quickly.
2. Drain of any excess fat.
3. Add all the remaining
ingredients and simmer for approximately 30 minutes.
4. Serve very hot.
Serves 6
Per Serve
Fat
Calories
APPLE SLICE CAKE
2 egg whites
1/3 cup sugar or Splenda
1/3 cup skim milk
½ cup applesauce
1 tsp vanilla
1 1/3 cups SR flour
3-4 apples peeled and sliced
TOPPING
3 tbs wholemeal plain flour
2 tbs brown sugar
½ tsp cinnamon
1 tbs margarine (Becel diet)
Beat the egg whites, sugar
and vanilla until soft peaks form.
2. Gently fold in the skim
milk and applesauce.
3. Sift the flour and cinnamon and gently add to the mixture until just combined.
DO NOT BEAT the mixture.
4. Spread the mixture into the base of a 9
inch square tin that has been lined with baking paper or foil (especially on
the base and extending up the sides to allow for removal from tin). Arrange the
apple slices on the mixture pressing down gently so they are partly immersed.
5. Combine the 3 tbs of wholemeal flour,
brown sugar and cinnamon. Rub in the margarine and sprinkle over the apples.
6. Cook in a 1800C oven for approximately 45 or until completely
browned. Cool in the tin before removing.
HAWAIIAN CHICKEN SUPREME
1 cooked chicken , roughly chopped (remove all skin)
1 green capsicum sliced
1 red capsicum sliced
1 cup small broccoli florets
1 onion diced
4 tbs plain flour
1 tsp curry powder
1 cup chicken stock
1 cup skim milk
1 tsp coconut essence
1 cup crushed pineapple drained
2 tomatoes sliced
Hokkien or Udon Noodles (optional)
1. Coat a frying pan with cooking spray and
saute onions and red and green peppers. Cook until onions are golden.
2. In a separate bowl combine flour and
curry powder. Stir in the chicken stock and coconut essence gradually to make a
smooth paste.
3. Add milk to paste mixture.
4. Add chicken ,pineapple and paste mixture
to pan and stir until mixture begins to thicken.
5. Add tomatoes and stir in noodles. Heat
through and serve.
6. Serve with pasta or rice if noodles are
not being used.
Serves 6
Per Serve Without
Noodles With Noodles
Fat 3.4g 3.7g
Calories 200 267
CHOCOLATE SELF-SAUCING
PUDDING
1 cup SR flour
½ cup sugar or Splenda
¼ cup cocoa
½ cup skim milk
1 tsp vanilla
3/4 cup Yoplait No Fat Vanilla Yoghurt
TOPPING
¼ cup brown sugar
¼ cup Splenda
¼ cup cocoa
1¼ cups boiling water
1. Sift flour, sugar, and
cocoa into a large bowl.
2. Stir in milk, applesauce
and vanilla.
3. Spread into a 1.25 litre
or 5 cup oven proof dish.
4. Mix the topping ingredients in a medium
bowl and carefully pour over the batter mixture. DO NOT STIR
5. Bake uncovered in a 1800C oven
for approximately 40 minutes.
For a MOCHA
PUDDING add 3 tsps of coffee powder to the sifted ingredients.
SERVES 5-6
Per Serve
Fat
Calories
EASY 2 CUP FRUIT CAKE
600 g mixed fruit
2 cups coffee (made with 2 tsps coffee powder)
¼ cup brandy
2 cups self raising flour
1 tsp cinnamon
1 tsp mixed spice
1. Soak the mixed fruit with
the coffee and the brandy overnight or for 10-12 hours.
2. Sift the spices with the
flour and add to the fruit mixture.
3. Cook in a 20cm round cake
tin that has been lightly sprayed with cooking spray.
4. Cook in a 1500C oven for
approximately 1¼ hours or until a skewer inserted into the centre comes out clean.
5. Before removing cake from the tin, wrap in
foil and invert on a cake cooling rack. Allow to cool completely before
removing from the tin. This helps to keep the cake moist
Serves 20
Per Serve
Fat <1g
Calories 130
WHOLEMEAL FRUIT CAKE
3 cups mixed dried fruit 2
cups water
¼ cup brandy 1
tsp vanilla
1 tsp cinnamon *¼
cup water extra
1 tsp mixed spice
2 tbs finely chopped walnuts
2 cups plain wholemeal flour
2 tsps baking powder
1. Place dried fruit ,brandy and water into a large saucepan. Bring mixture to
the boil, cover and boil for 5 minutes.
2. Cool mixture until it reaches room
temperature.
3. Sift together flour, spices, and baking
powder.
4. Add dry ingredients to cooled fruit
mixture along with the walnuts, vanilla and the extra *¼ cup of water.
5. Place a circle of baking paper on the
base of a 20cm ring tin . Lightly spray
the tin with olive oil spray.
6. Press the mixture into the tin and bake
in a slow oven, 150oC for approximately 1¼ hours or until a
skewer inserted in the centre comes out clean.
7. Before removing cake from the tin, wrap
in foil and invert on a cake cooling rack. Allow to cool completely before
removing from the tin. This helps to keep the cake moist.
Serves 20
Per Serve
Fat <1g
Calories 100
APPLE SYRUP TART
5 Granny Smith apples
Cinnamon (to taste)
½ cup sultanas
½ cup rice syrup
½ cup plain flour
½ cup rolled oats or untoasted muesli
½ cup applesauce
¼ cup brown sugar loosely packed
1. Peel and slice the apples.
Place them over the base of a quiche plate.
2. Pour the rice syrup over the apples and
sprinkle with the sultanas and cinnamon.
3. In a bowl mix the plain flour and rolled
oats (or muesli).
4. Add the applesauce and brown sugar to the
flour mixture.
5. Spread this mixture randomly over the apples. It will not cover
completely.
6. Bake at 1800C for approximately
35 minutes or until the apples are cooked through.
7. Serve with low fat ice cream or vanilla
yoghurt.
Serves 6-8
Per Serve (8)
Fat <1g
Calories 155
FRUIT SLICE
375g mixed fruit
1 tin skim condensed milk
1 cup SR flour
1. Preheat oven to 1800C.
2. Line a slice tin with
baking paper making sure that it comes up the sides.
3. Combine all ingredients
4. Spread into tin. This is a
bit sticky.
5. Cook for approximately 30 minutes or until
the slice is well browned and the centre appears firm.
6. Turn out immediately and remove all paper.
Make sure that the slice cools the right side up or it may stick to the cooler.
Serves 25
Per Serve
FAT < 1g
CALORIES
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