low carb recipes

low carbohydrate foods

Low-Fat Pumpkin Mousse Pie

 

1 reduced-fat graham pie crust (readymade kind)
2 cups skim milk
1 cup canned pumpkin
1 pkg (4 serv size) lowfat or sugar-free instant vanilla pudding
1 tbsp pumpkin pie spice
1 8oz tub Cool Whip, thawed and divided in half (use light version)

Mix tog. milk, pumpkin pudding mix (dry), spice in bowl with electric
mixer till smooth. Fold in half the Cool Whip and spoon into crust.
Layer top with rest of the Cool Whip (should be about 1/4-1/2" thick 
on
top). Chill in refrigerator 2 hours minimum before servings.

Reducing Fat and Cholesterol

Reducing the fat and cholesterol in your diet has become one of 
toadies most challenging tasks. So here is a list of substitutions 
you may consider to help cut down on them.

Also check out the Low-Fat Cooking section.


Instead of: Choose: 

Bacon Canadian Bacon


Butter = Polyunsaturated margarine, with liquid oil listed as first 
ingredient


Cheese = Lowfat (1% or 2%) cottage cheese, part skim mozzarella, part-
skim ricotta or non-fat mozzarella or ricotta.


Chicken with skin = Chicken without the skin, leg or breast


Chocolate, unsweetened= 3 tbs. unsweetened cocoa plus 1 tbs. salad 
oil per ounce chocolate.


Cream Sauce = Tomato sauce or pureed vegetable sauce.


Doughnut or other cake = Angel food cake


Eggs = 1 egg plus 2 egg whites for every 2 eggs OR use egg 
substitute.


Ground beef = Use extra lean beef or ground turkey.


Ice Cream = Frozen lowfat or nonfat yogurt, sorbet or ice milk.


Mayonnaise = Use light or non-fat mayonnaise. You can also mix equal 
parts mayonnaise and plain yogurt together.


Milk, whole or nondairy creamer = Use lowfat (1% or 2%) or nonfat 
milk


Sour Cream = Plain lowfat or nonfat yogurt, or lowfat or nonfat 
cottage cheese - blended until smooth. 



LOW-FAT GRAVY
1/2 cup finely chopped onion
1/2 cup finely chopped fresh mushrooms
2 tablespoons chopped fresh parsley
2 cups reduced-sodium fat-free beef or chicken broth, divided
2 tablespoons cornstarch
Pinch pepper
In a saucepan, saute onion, mushrooms and parsley in 1/4 cup broth until 
vegetables are tender. Combine cornstarch, pepper and 1/2 cup of broth; 
stir until smooth. Add to pan with the remaining broth. Bring to a boil, 
stirring occasionally; boil for 2 minutes. 
Yield: 2 cups. 
Diabetic Exchanges: One 1/4-cup serving equals a free food; also, 19 calories, 
28 mg sodium, 2 mg cholesterol, 3 gm carbohydrate, 1 gm protein, 1 gm fat.

Low Fat Fried Chicken

Yield: 4 Servings

4 Chicken breast halves-skinned, boned
3/4 c Buttermilk
3 tb Parmesan cheese
1/2 c Dry bread crumbs
1/2 ts Rosemary
1/2 ts Thyme
1/4 ts Garlic powder
1/4 ts Onion powder
1/4 ts Black pepper

Cover a baking sheet with foil and lightly coat with nonstick cooking spray.
In a shallow disk combine all ingredients except chicken and buttermilk. In
a separate dish, dip chicken in buttermilk then roll in dry mixture and
place on baking sheet.

Bake at 400F for 35 to 40 minutes until golden.

Calories: 332 per serving Fat grams: 12 grams per serving
Tuna-Mac Casserole [Low Fat]

Freezes Well 


Amount Measurement Ingredient Preparation Method 
4 c cooked elbow macaroni about 7 oz dry 
1 can reduced-fat cream of mushroom soup 
1 c skim milk 
12 1/4 oz water-packed tuna 
1 c mushroom pieces raw 
2 Tbsp green onion tops 
1/4 tsp celery seed 
1/4 tsp lemon pepper 
salt (optional) 


Mix altogether. Pour into two 1 1/2 quart casseroles coated with
cooking spray. (One may be lined with heavy duty foil before spraying.
Then freeze before baking.)
Bake at 350=B0 F for 25-30 min. (Bake FROZEN casserole for 50-60 min 
or
until hot.)
per serving: 211 Kcal 2.1g Fat 9.3% CFF 371mg sodium