Low Fat Recipes

I get rather bored of eating the same things day in, day out. I love this recipe for "creamy" tomato sauce as it transforms bland chicken or pork into something full of flavour, without packing in the calories normally associated with sauces.

Ingredients:

1 medium red onion, chopped finely
1 crushed garlic clove
1 teaspoon of vegetable bouillon stock powder
300 ml (1/2 pint) tomato passata
2 tablespoons of virtually fat free fromage frais
Salt and pepper to season

Method:

Dry fry the onion and garlic in a non-stick pan until soft. Add the passata and stock powder and stir well, bringing the sauce to a gentle simmer for 10 minutes. Remove the sauce from the heat and let stand for 2 minutes. Stir in the fromage frais.

Serving Suggestion

Serve the sauce with lean chicken of pork fillets and steamed vegetables.

Why Not Try ...

Experiment by adding different herbs and spices for flavour. You can always add some shredded basil leaves.

Mmmm. Mashed-potato! One of my favourites, and finding out that I could still indulge was a very happy day indeed. This is pure comfort food ... and no butter!

Ingredients:

3 large potatoes
1 large leek
4 tablespoons of low-fat fromage frais
Salt and pepper to season (optional)

Method:

Either peel or scrub the potatoes. I like to scrub mine and leave the skins on for added texture and fibre. Chope the potatoes into small chunks and place in a large saucepan. Wash and slice the leek and add to the pan. Add water to cover and boil until the potatoes are soft. Switch off the hob and drtain the excess water from the pan. Leave to cool for a few minutes. Add the fromage frais, and salt and pepper if desired, and mash together.

Serving Suggestion:

Serve with grilled chicken and vegetables, or low-fat sausages for a real comfort food treat!

Why Not Try ...

Why not try experimenting with different vegetables.

You can substitute the leek for an extra potato, and add a couple of tablespoons of low-fat mustard. This mustard mash is lovely with lean pork!

Sometimes, you just want something tasty ... and fast! These burgers are packed with taste and super quick to make. I like to cook them using a George Forman, but you can also throw them in the frying pan too, and either dry-fry them (making sure to turn them regularly) or use a low-fat cooking spray.

Ingredients:

Apporximately 1lb of Lean chicken mince
6 spring onions, finely sliced
2 egg whites
Salt and pepper to season (optional)

Method:

Put the sliced spring onions, egg whites and lean chicken mince (thoroughly defrosted) into a bowl and season with a small amount of salt and pepper if desired. Mix the ingredients well, making sure the spring onions are evenly distributed. Gather a small handful of the mixture and shape into burgers. There sould be enough for 6 decent sized burgers. Place the burgers onto the George Forman, or into the pan and cook, ensuring that they are thoroughly cooked right through.

Enjoy!

Serving Suggestion:

These burgers are lovely with a simple salsa. Finely chop a tomato and a quater of a red onion and mix together. Drizzle with a small amount of low-fat salad dressing and store in the fridge for a couple of hours before preparing the burgers.

Why Not Try ...

Crumbling an Oxo cube into the mixture can add extra flavour.

Why not try experimenting with different seasonings. Adding a small amount of curry powder to the mixture gives the burgers an extra kick!

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