Low-Fat Recipes

Here are some low-fat recipes developed by dietician Kristina Day that you can try at home. Day is with the Harvard group that recently found that reduced fat helps prevent breast cancer recurrences.

Sauteed Fish Fillets With Lemon and Herbs

1/3 cup all-purpose flour

1/2 teaspoon salt, or to taste

Freshly ground pepper to taste

1 tablespoon chopped fresh parsley

1 tablespoonchopped fresh thyme

2 tablespoon of grated lemon, orange and lime zest

1 pound haddock or other white fish fillets cut into 4 portions

1 tablespoon extra-virgin olive oil

Directions: 

Combine flour, salt and pepper in a shallow dish.

Heat oil in a large nonstick skillet over medium-high heat.

Add zest and herbs to pan.

Add the fish, making sure to pat on herb mixture. Cook until lightly browned and just opaque in the center, 3-4 minutes per side. Serve immediately.

*Yield: 4 servings per serving: 168 calories / 5g fat (1 gram saturated, 3 grams monounsaturated) / 7g carbohydrates 22g protein

Green Beans Almondine

1/2 cup Green beans

1 tablespoon almond slivers

Dash of oregano and pepper

Directions: In non-stick skillet, heat oil over medium-high heat. Add Green beans and sauté for 2-3 minutes, stirring constantly. Add oregano and pepper, sauté 20-30 seconds. Beans should be tender and crisp. Sprinkle with almonds and serve.

Yogurt Parfait

6 oz light yogurt (plain or vanilla)

Pinch of cinnamon

1/2 Tropical fruit

Directions:

Mix cinnamon into yogurt.

Cut and prepare tropical fruit mixture: 1 mango, 1 kiwi, 1 pear, 1 lime, 1 mandarin orange

Top yogurt mixture with ½ cup tropical fruit mixture

Enjoy!

*Yield: 4 servings 168 calories, 0 grams fat, 40 grams carbohydrate, 6 grams protein, 2 grams fiber

Vegetable Omelet

2 extra-large eggs

1 tablespoon water

Salt to taste

1/8 teaspoon fresh-ground black pepper

1/4 cup shredded light Swiss cheese

Pinch of paprika 1 tbsp olive oil

1 cup diced fresh vegetables, red pepper, mushrooms, onions, etc.

Directions:

In a bowl, briefly whisk together the eggs, water, salt, and pepper, just enough to combine the yolks and whites.

Over high heat, warm a 7- to 8-inch omelet pan or skillet, preferably nonstick. Add the oil to the pan, coating the entire pan.

Add the egg mixture and swirl it to coat the entire pan as well. Let the pan sit directly over the heat for a few seconds, until the eggs firm in the bottom on the pan. 

Add cheese and vegetables. Flip half of the omelet over the other half in the pan. Continue cooking until the omelet is cooked well throughout on both sides and the cheese has melted.

*Yield: 4 servings Per serving: 133 calories / 6g fat / 9g carbohydrates / 2g fiber/ 11g protein