Low Fat Recipes

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Low Fat Recipes.

When "outlining my recipe book content" I decided on four categories:

^Soups

^Hot dishes (casseroles)

^Meat dishes (crock pot only)

^Pies (meat and fruit)

I find these four forms the easiest ways to prepare foods. In determining how many recipes to present in the book I thought 25 or 30 of each...

...Give or take a few.

Soups and hot dishes are extremely easy to invent.

And extremely easy to make into low fat recipes.

However, how many ways can you crock pot four kinds of meat?

Which lead to adding stews to the meat dishes.

As for pies the challenge is finding ingredients that are acceptable for losing weight.

Making a blueberry pie for example is tremendously confronting when it has to be both low in calories and fat.

Grilled Chicken Sandwich

This is a recipe I have used for years.

Because I have a grilling unit on my stove, I grill quite often.

Buy enough chicken for the entire family.

You can grill it outdoors as well as indoors. If you cook the seasoned chicken for a few minutes less than well done, you'll have tender chicken.

Use seasonings sparingly.

1/2 tsp Salt

1/2 tsp Pepper

2 tsp lemon juice (fresh squeezed)

Or use your favorite seasonings as long as they aren't laced with sodium.

Use a high quality bread one with low salt and NO bleached flour!

I add:

2 slices Tomato

1 Lg leaf Romaine Lettuce

4 slices Cucumber (NO pickles) they are to salty

1 Tbsp of chopped Onions

You can dress up your sandwich with any fresh vegetable you like. Just take it easy on the Avocado (to much fat.)

NO MAYO!!!

Use Mustard or Vegan mayo if you like.

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Chicken and Broccoli Casserole

Here is a great low fat recipe that will give the kids a reason to rush to the table wanting to eat their broccoli.

Some adults, too.

10 to 12 oz of fresh broccoli (organic)

6 strips of breast of chicken (de-skinned and diced)

cans cream of chicken soup (get organic the other has too much salt)

4 c. rice (no white rice!!)

1 tbsp garlic

½ c. butter (low fat)

2 c. shredded cheddar cheese

¾ c. onions (finely chopped)

Cook rice according to direction, just don’t cook it as long. You don’t want the rice over cooked when ready to eat. Use your good judgment on when to turn off the heat.

I usually cook rice for about 5 minutes.

Saute’ chicken, broccoli, butter, garlic and onion until chicken is browned.

Pre-heat the oven to 350 degrees.

Combine all ingredients except for 1 cup of cheese. Bake for 20 minutes remove lid spread the rest of the cheese over the top bake for 10 minutes more uncovered.

Tip: If you want some crispiness to you casserole sprinkle dried bread crumbs or uncooked oat meal. Some people have even used potato chips for a topping. But chips don't make for a low fat recipe

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