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recipes

Dining In: Low fat options



Turkey Chili
   4 1/2 c. water
   12 oz. tomato paste
   2 c. chopped onion
   1 c. chopped celery
   3 garlic cloves, minced
   1 Tbsp. white vinegar
   3 Tbsp. chili powder
   2 tsp. ground cinnamon
   1 tsp. ground cumin
   1/2 tsp. ground allspice
   1 tsp. salt (or to taste)
   1 Tbsp. sugar
   1/4 tsp. cayenne pepper
   1/8 tsp. ground cloves
   2 lbs. ground turkey
   1 lb. thin spaghetti
   Optional garnishes: kidney beans, chopped onion, shredded low-fat cheddar cheese

   Place all ingredients except turkey, spaghetti, and garnish, in large, heavy pot. Stir until smooth. Bring to a boil, lower heat, and simmer 60 minutes until thick. Add ground turkey, mix gently, and cook an additional 20 minutes, stirring frequently. Cook spaghetti and drain well. Serve chili over spaghetti with the garnishes, if desired.

Fat-Free Garlicky Bean Dip
   1 garlic bulb
   1 (19 oz.) can garbanzo beans, rinsed and drained
   3 Tbsp. nonfat mayonnaise
   3 Tbsp. lemon juice
   1/4 c. chopped fresh parsley
   1/4 tsp. salt
   1/4 tsp. ground black pepper
   48 fat-free deli-style bread-sticks

   Remove outer paper from garlic bulb. Wrap garlic in aluminum foil. Bake at 375 degrees F. for 30 minutes or until garlic is soft. Cool. Squeeze pulp from cloves.
   In food processor, blend garlic pulp, garbanzo beans, mayonnaise, and lemon juice. Stir in parsley, salt, and pepper. Chill until serving time. Serve as a dip with breadsticks.
   Per serving (2 Tbsp. dip, 3 breadsticks): 68 calories, 0g total fat, 0g saturated fat, 0mg cholesterol, 170mg sodium, 1g dietary fiber.

Fat-Free Sundried Tomato Dip
   1 (8-oz.) pkg. nonfat cream cheese, softened
   1/2 c. nonfat dairy sour cream
   1/2 c. chopped rehydrated sundried tomatoes
   1/2 tsp. chopped garlic
   1 tsp. red wine vinegar
   2 Tbsp. chopped fresh basil or 2 tsp. dried basil leaves
   2 Tbsp. chopped fresh parsley
   1/4 tsp. salt
   1/4 tsp. ground black pepper
   48 fat-free deli-style bread-sticks

   With electric mixer or in food processor, blend cream cheese, sour cream, sundried tomatoes, garlic, and vinegar until smooth. Stir in basil, chives, parsley, salt, and pepper. Chill at least 1 hour before serving. Serve as a dip with breadsticks. Per serving (2 Tbsp. dip, 3 breadsticks): 66 calories, 0g total fat, 0g saturated fat, 2mg cholesterol, 204mg sodium, 1g dietary fiber.

Easy Apple-Cinnamon Crisp
   2/3 c. multigrain rolled oats or regular rolled oats
   1/3 c. all-purpose flour
   2 Tbsp. firmly packed brown sugar
   1 tsp. ground cinnamon
   1/4 c. margarine or reduced fat margarine
   1 16-oz. can water-packed sliced apples, drained

   Preheat oven to 375 F.
   In a medium bowl, stir together oats, flour, brown sugar, and cinnamon. Cut in margarine until mixture is crumbly.
   Placed drained apples in an 8-inch-square baking pan or glass baking dish. Sprinkle with oat mixture. Bake, uncovered, 30 minutes or until topping is light brown. Serve warm.
   Per serving: 124 kcal calories, 2gm protein, 18gm carbohydrates, 0mg cholesterol, 62mg sodium, 6gm total fat, 1gm saturated fat, 1gm polyunsaturated fat, 2gm mono-unsaturated fat.

Colorful Lemon Couscous
   Vegetable oil spray
   1 small green bell pepper, chopped
   1 small red or yellow bell pepper, chopped
   1 tsp. bottled minced garlic
   1 c. low-sodium chicken broth
   1/4 tsp. salt
   1 c. couscous
   1 tsp. finely shredded lemon peel
   1 Tbsp. lemon juice

   Spray a medium saucepan with vegetable oil. Place over medium-high heat. Add peppers and garlic. Cook until tender, about 5 minutes. Stir in broth and salt. Bring to a boil over high heat. Add remaining ingredients, stir, and remove from heat. Cover and let stand 5 minutes or until liquid is absorbed.
   Per serving:188 kcal calories, 7gm protein, 37gm carbohydrate, 0mg cholesterol, 87mg sodium, 1gm total fat, 0gm saturated fat, 0mg polyunsaturated fat, mono-unsaturated fat.

Chicken and Black Bean Tostizzas
   1 (17.3-oz.) can large refrigerated flaky biscuits
   1/2 c. thick and chunky salsa
   1 c. diced cooked chicken
   1 c. canned black beans (from 15-oz. can), drained
   1/4 c. chopped fresh cilantro
   1/4 tsp. cumin
   2 green onions, chopped
   1/2 c. green or red bell pepper strips (1 inch long)
   6 oz. (1 1/2 c.) shredded cheddar cheese or nonfat
   1/2 c. dairy sour cream, light or fat free for garnish (if desired)

   Heat oven to 350 F. Separate dough into 8 biscuits. On ungreased cookie sheets, press or roll each biscuit into 5 1/2-inch circle. In medium bowl, combine salsa, chicken, black beans, cilantro and cumin; mix well. Spread evenly over biscuits to within 1/4-inch of edges. Top evenly with green onions, bell pepper strips and cheese.
   Bake at 350 F for 20 to 24 minutes or until biscuits are golden brown and cheese is melted. To serve, garnish with sour cream.