RECIPES - LOW FAT

Follow Up Your LOW FAT Recipe With 2 "FAT BURNING"
L.A. Diet Plan Capsules To Maximize Fat Burning And Put Your Diet Into High Gear!

5-Minute Fat-Free Chilled Strawberry Soup

1 quart strawberries, stem tops removed
12 ounces fat-free vanilla yogurt
A pinch of dry ginger
Juice of 1 orange
4-6 mint leaves

Place ingredients in food processor or blender and puree until smooth. Chill and serve with a small dollop of yogurt and a mint sprig as garnish. It can be further enhanced with a shot of Grand Marnier or a couple ounces of sweet champagne.

Serves four.

Almost No Fat Incredible General Tsuo's Chicken

3 skinless boneless chicken breasts, trimmed of fat
6 egg whites, slightly beaten
1 teaspoon cornstarch
3 cups unseasoned bread crumbs
3 tablespoons sesame seeds
1 teaspoon salt cooking spray
1 teaspoon safflower oil
2 tablespoons fresh minced garlic
1 cup minced white onion
1 teaspoon soy sauce or Bragg's aminos
3 cups orange marmalade
1 tablespoon seasoned rice vinegar
1 pound fresh bean sprouts, rinsed and drained
1 bunch scallions, chopped

Rinse and drain chicken. Cut into bite-size chunks. Stir together the egg whites and the corn starch and mix in the chicken pieces. Mix together the bread crumbs with the salt and sesame. Dredge the chicken pieces in the crumbs to coat well and arrange so they are not touching on a nonstick jellyroll pan or baking sheet, either sprayed with cooking spray. Bake in Preheated 350 degree F oven until browned and chicken is done (clear juices and white through and through), about 20 minutes. This step can be done in advance with the chicken kept warm in a 215 degree F oven.

Heat the safflower oil in non stick skillet or wok over medium high heat and stir in garlic and onion. Stir fry until brown, reduce heat and stir in soy sauce, marmalade and vinegar. Stir until mixture begins to bubble and simmer. Stir in chicken to glaze pieces well but be gentle so crust stays on chicken. (Alternatively, you can pour the glaze over the chicken pieces while still on the tray.) Arrange chicken over bed of sprouts arranged on serving platter. Sprinkle with scallions.

Serves 4 to 6.

Aromatic Barbecued Chicken

1 (3 pound) broiler chicken, cut up and skin removed
1 cup plain low-fat yogurt
1/2 cup low-fat buttermilk
2 cloves garlic, minced
1/2 teaspoon ground cardamom seed (optional)
1/2 teaspoon cinnamon
1/2 teaspoon ginger
1/2 teaspoon coriander or cumin seed
1/4 teaspoon ground cloves
1/4 teaspoon pepper
Lime wedges


Rinse chicken and pat dry. Mix yogurt, buttermilk, garlic and spices in a large container. Add chicken pieces and turn to coat. Cover and let marinate 8 to 24 hours in refrigerator.

To Grill: Grill 5 to 6 inches above medium hot coals for 20 to 30 minutes on each side, basting every 10 minutes.

To broil: Broil about 5 inches from heat source 15 to 20 minutes on each side, basting every 10 minutes.

Yield: 4 servings.

Baked Ham and Cheese in a Mashed Potato Crust

2 cups mashed potatoes (made with skim milk)
2 tablespoons prepared mustard
1/2 cup low-fat cottage cheese
1 pound cooked ham, cubed
2 slices low-fat Cheddar cheese, crumbled

Mix mashed potatoes and mustard. Spread evenly in bottom of nonstick 8-inch square baking pan. Add ham cubes in layer on top of potatoes. In electric blender, blend cottage cheese and Cheddar cheese until fairly smooth. Spread over ham. Bake at 350 degrees F for 30 minutes or until casserole is heated through.

Baked Potato Topper or Dip

1/2 cup plain low-fat yogurt
1/3 cup low-fat cottage cheese (1% milk fat)
1 tablespoon Parmesan cheese
1/2 teaspoon tamari soy sauce
1 tablespoon green onions, chopped
1 tablespoon imitation bacon chips
2 teaspoons dried chopped onion

Place yogurt, cottage cheese, Parmesan cheese and soy sauce in a food processor or blender. Mix until completely smooth. Stir in remaining ingredients. Chill.

Serve as a topping for a baked potato or dip for fresh vegetables.

Yields 1 cup. Serving size: 2 tablespoons.

Beef Stroganoff

1 (1 1/2-pound) round steak or flank steak, cut into
1 1/2-inch strips, all fat removed
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons diet margarine
1/2 pound fresh mushrooms, sliced
1/2 cup chopped onion
1/2 cup beef broth
1 teaspoon dried mustard (optional)
1 bay leaf
1 tablespoon flour or cornstarch
2 tablespoon water
3/4 cup low-fat yogurt
2 tablespoons tomato paste

Pat dry steak strips with paper towel. Sprinkle with salt and pepper. Melt 1 tablespoon diet margarine in nonstick frying pan. Add strips of meat. Cook and stir until brown on both sides. Remove meat from pan and set aside.

Sauté onions in same pan until golden brown. Remove and place with meat. Add remaining margarine to pan and sauté mushrooms until tender. Return meat and onions to pan.

Combine broth, mustard, bay leaf and tomato paste and pour over meat mixture. Cover and let simmer for 1/2 hour until meat is tender. Remove bay leaf. Make paste of flour and water. Add low-fat yogurt and heat through. Don't boil. Delicious with noodles or rice.

Serves 6.

Calories: 175, protein: 23, carbohydrates: 6, fat: 7




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