Ingredients:

• 1 tablespoon olive oil
• 1 3/4 pound butternut squash, peeled and cut into 3/4-inch cubes
• 2 medium carrots, diced
• 1 medium onion, diced
• 3 tablespoons chili powder
• 1 - 28 ounce can petite diced tomatoes
• 1 - 4 ounce can chopped mild green chiles
• 1 cup low sodium vegetable broth
• 2 - 15 ounce cans black beans, rinsed and drained
• 1/4 cup chopped fresh cilantro

Garnish:
• 4 tablespoon fat-free sour cream, optional
• Sliced canned jalapenos

In 5-quart Dutch oven over medium-high heat, heat 2 teaspoons olive oil. Add butternut squash and cook, stirring occasionally, until golden; remove.

In same Dutch oven heat 2 more teaspoons olive oil; cook carrots and onion until well browned. Stir in chili powder; cook 1 minute, stirring.

Add tomatoes with their liquid, chiles with their liquid and vegetable broth; over high heat, heat to boiling. Reduce heat to low; cover and simmer 30 minutes, stirring occasionally with spoon to break up tomatoes.

Stir in black beans and butternut squash; over high heat, heat to boiling. Reduce heat to low; cover and simmer 15 minutes or until squash is tender and chili thickens. Stir in cilantro. Correct seasonings if desired. Serve with sour cream if desired.

Per Serving (does not include garnishes: 266 Calories; 4g Fat (13.6% calories from fat); trace Saturated Fat; 14g Protein; 46g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 1027mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fat

Tags: low fat recipes, chili recipes, vegetarian chili recipe, vegetarian recipes

Ingredients:

• 1/2 cup (4 ounce) Neufchatel (light) cream cheese
• 2 teaspoons minced garlic
• 1/3 cup minced green onions
• 3 tablespoons shredded reduced fat cheddar cheese
• 1 tablespoon lime juice
• 3/4 pound fresh jalapeno chilies (14 or 15 all equal-sized), rinsed
• 2 large egg whites
• 1 cup cornflake crumbs

In a bowl, use a fork to blend cream cheese, garlic, onions, cheddar cheese, and lime juice.

Cut chilies in half lengthwise. With a knife, cut seed lump from beneath the stem inside each chili, leaving stem end in place (to form a cup). Pull out and discard veins. Fill chili halves equally with cheese mixture, spreading surface smooth.

In a small bowl, whisk egg whites until slightly frothy. Put cornflake crumbs in another small bowl. Dip filled chili halves, 1 at a time, in egg whites, then roll in crumbs. Set chilies slightly apart on a 12- by 15-inch baking sheet, filling the sheet.

Bake in a 350 F. degree oven until crumbs are slightly darker brown and crisp, about 20 minutes. Serve hot or warm.

Nutritional Info:
Per piece: 21 Calories; 1g Fat (45.0% calories from fat); 1g Saturated Fat;1g Protein; 2g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol; 36mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.

Tags: low fat recipes, jalapeno poppers recipe, low fat appetizers, healthy recipes

Ingredients:

• 4 (6-ounce) skinless, boneless chicken breast halves
• 2 teaspoons fresh lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/3 cup Italian-seasoned breadcrumbs
• Cooking spray
• 1/2 cup fat-free, less-sodium chicken broth
• 1/4 cup dry white wine
• 4 teaspoons capers
• 1 tablespoon butter

Directions:

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Brush chicken with juice, and sprinkle with salt and pepper. Dredge chicken in breadcrumbs.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken to pan; cook 3 minutes on each side or until chicken is done. Remove from pan; keep warm.

Add broth and wine to pan, and cook 30 seconds, stirring constantly. Remove from heat. Stir in capers and butter.

Nutritional Info Per Serving:

Calories: 206 (20% from fat)

Fat: 4.6g (sat 2.2g,mono 1.3g,poly 0.5g)

Protein: 29.2g Carbohydrate: 7.7g

Fiber: 0.6g

Cholesterol: 76mg

Tags: chicken recipes, chicken scallopini, low fat recipes, low fat chicken

Ingredients:

• 1 tablespoon olive oil
• 1-1/4 cup corn
• 3-3/4 tablespoon ginger, minced
• 3 cloves garlic, minced
• 2-1/4 pounds cooked shrimp, thawed and drained
• 12 ounces canned black beans, rinsed
• 1-1/2 teaspoon non/low fat margarine
• 1-1/2 teaspoon sugar
• 1 cup green onions, chopped
• 2 cups lettuce, chopped
• 3 tomatoes, cut into wedges
• 1/4 cup plus 2 tablespoons fresh cilantro, chopped

Directions:

Heat olive oil in a large nonstick skillet over medium heat. Add corn, ginger and garlic, while constantly stirring for about 2 minutes or until golden brown.

Slowly add shrimp, beans, margarine and sugar. Keep stirring until margarine is melted. Then add green onions.

Decorate plates with lettuce and spoon shrimp and bean mixture over salad. Finally top your meal with tomatoes and cilantro.

Makes 8 servings

Nutritional Info Per Serving:

• Calories: 350
• Fat: 4 g
• Cholesterol: 330 mg
• Protein: 40 g
• Carbs: 35 g
• Fiber: 10 g
• Sodium: 410 mg

Tags: low fat recipes, shrimp salad, low fat diet, diet recipes

Ingredients:

• For the Base:
• 1 cup all-purpose flour
• 1/4 cup sugar
• 1/2 cup quick oats
• 3 tbsp butter
• For theTopping:
• 1 egg
• 1 egg white
• 1 cup sugar
• 3 tbs flour
• 1/4 tsp baking powder
• Pinch of salt
• Juice and zest of 1 large lemon
• Confectioner's sugar, sifted, for sprinkling

Directions:

Preheat oven to 350 degrees. Coat an 8-inch square baking pan with nonstick cooking spray.

Combine flour, oats and sugar in a medium bowl. Using a pastry blender, add butter and blend until the mixture is crumbly.

Press crumbs into the bottom of the baking pan. Bake for 10 minutes until edges are golden.

Meanwhile, whisk egg and egg white. Add sugar and beat until creamy. Add flour, baking powder, salt and lemon; whisk until smooth.

Pour lemon mixture over pre-baked base. Bake for 20-25 minutes, or until center is set.

Cool in pan for 15 minutes, then transfer to wire rack to cool completely.

Makes 16 squares.

Per Serving: Calories 133, Calories from Fat 24, Total Fat 2.8g (sat 1.4g), Cholesterol 19mg, Sodium 15mg, Carbohydrate 25.1g, Fiber 0.1g, Protein 2.1g

Tags: low fat recipes, lemon bars recipe, reduced fat recipes, low calorie recipes

Ingredients:

• 8-ounces fusilli pasta
• 2 6-ounce cans water-packed tuna, drained
• 4 scallions, chopped
• 1 small red bell pepper, sliced
• 1 small mango, peeled and cubed
• 2 tbsp fresh parsley, chopped
• fresh basil leaves
• 2 tbsp white wine vinegar
• 3 tbsp olive oil
• 1 garlic clove, crushed
• 1 tsp Dijon mustard
• pinch salt and black pepper

Directions:

Boil pasta according to instructions on package. Drain and rinse with cold water. Place cooled pasta in a large bowl and add tuna, scallions, bell pepper, mango, parsley and basil.

For the dressing, whisk oil, vinegar, garlic, mustard, salt and pepper together in a small bowl.

Add dressing to salad and toss well to coat. Garnish with some extra basil and serve chilled on 4 plates.

Per Serving: Calories 444, Calories from Fat 125, Total Fat 13.9g (sat 2.1g), Cholesterol 36mg, Sodium 355mg, Carbohydrate 52.1g, Fiber 3.6g, Protein 27.7g

Tags: tuna pasta salad, low fat recipes, low fat tuna pasta, healthy recipes

Ingredients:

• 3/4 pound boneless beef round, trimmed and cut into strips
• 1/4 cup fresh lime juice
• 1 tsp ground cumin
• 1 tbsp chili powder
• 1 garlic clove, crushed
• 1 tbsp canola oil
• 1 yellow pepper, seeded and cut into strips
• 1 red bell pepper, seeded and cut into strips
• 1 red onion, thinly sliced
• 4 fat-free whole-wheat tortillas, warmed
• 1/2 cup salsa
• 4 tbsp fat-free sour cream
• Chopped cilantro to garnish

Directions:

Combine lime juice, cumin, chili powder and garlic in a glass dish. Add beef and toss to coat. Cover with wrap and marinate in the refrigerator for 2 hours. Remove beef strips and discard marinade.

In a large nonstick skillet, heat tablespoon of oil. Add beef strips, bell peppers and red onion, stirring and tossing until beef is cooked - about 5 minutes.

Divide fajita mixture among four tortillas. Garnish with salsa, fat free sour cream and cilantro, and roll them up.

Serves 4.

Per Serving: Calories 253, Calories from Fat 61, Total Fat 6.7g (sat 1.2g), Cholesterol 52mg, Sodium 269mg, Carbohydrate 25.8g, Fiber 11.4g, Protein 22.2g

Tags: low fat recipes, low fat diet, beef fajitas recipe, low fat beef recipes

Ingredients:

• 1/4 cup fresh lemon juice
• 1/2 cup fat-free, low-sodium chicken broth
• 1 tbsp cornstarch
• 2 tbsp honey
• 4 5-ounce center-cut wild salmon fillets
• Freshly ground black pepper

Directions:

Whisk together lemon juice, chicken broth and cornstarch. Heat in a small saucepan over medium heat until sauce thickens, stirring constantly. Stir in honey and remove from heat. Cover to keep warm while you prepare the salmon.

Preheat broiler.

Place salmon fillets skin side down on a broiler pan coated with nonstick cooking spray.

Broil for 8-10 minutes, or until fish flakes easily with a fork. Serve salmon on four plates and top with about 3 tablespoons of lemon sauce. Season with freshly ground pepper to taste.

Serves 4

Per Serving: Calories 212, Calories from Fat 76, Total Fat 8.4g (sat 1.8g), Cholesterol 64mg, Sodium 73mg, Carbohydrate 3.2g, Fiber 0.1g, Protein 30.8g

Tags: low fat recipes, salmon recipes, broiled salmon recipe, low fat recipes

Ingredients:

• 10 ounces fresh baby spinach, steamed until wilted
• 1 cup plain fat-free yogurt, drained of excess water
• 4 ounces fat-free cream cheese, softened
• 1/4 cup grated Parmesan cheese
• 1/4 cup finely chopped scallions
• 1 garlic clove, minced
• 1 tbsp fresh lemon juice

Directions:

Place wilted spinach in a colander and squeeze out excess water. Chop finely and place in a medium bowl. Stir yogurt and cream cheese together until smooth. Add to spinach. Stir in remaining ingredients and blend thoroughly. Refrigerate until ready to serve.

Makes about 2 cups.

Per serving (1/4 cup): Calories 55, Calories from Fat 11, Total Fat 1.3g (sat 0.7g), Cholesterol 3mg, Sodium 186mg, Carbohydrate 4.7g, Fiber

Tags: low fat recipes, spinach dip recipe, dip recipes, low fat diet

Ingredients:

* 2 tsp canola oil
* 1 medium onion
* 1 large green pepper
* 1 pound extra-lean ground beef
* 1 tbsp chili powder
* 1 16-ounce can corn
* 1 28-ounce can crushed tomatoes
* 1 4-ounce can jalapenos
* 1 4-ounce can sliced olives
* 1 1/2 cups cornmeal
* 1 tsp salt
* 1 quart fat-free milk
* 1/2 cup reduced fat shredded cheese

Directions:
Preheat oven to 400 degrees.

Sauté onion, and pepper in a large skillet over medium heat, crumble beef and cook until no longer pink. Add chili powder, corn, tomatoes, jalapenos and olives. Simmer for 20 minutes. Transfer to an 11 by 7 baking dish.

Meanwhile, combine cornmeal, salt and milk in a 2 quart saucepan. Heat on medium and until thickened, stirring almost continuously. Spread cornmeal over top of meat and vegetables. Sprinkle with cheese. Place in oven and bake for 20-25 minutes, until top is golden.

Serves 8

Nutritional Info Per Serving: Calories 369, Calories from Fat 75, Total Fat 8.3g (sat 2.9g), Cholesterol 42mg, Sodium 664mg, Carbohydrate 49.5g, Fiber 6.8g, Protein 23.9g

Tags: low fat recipes, low fat diet, tamale pie recipe, mexican recipes