Easy Fat Free Recipes
Applesauce Pancakes
Serves: 12 Pancakes Calories: 69 Fiber: 2 g Sodium: 122 mg
1 1/2 cups of whole wheat flour Cholesterol: 1 mg Protein: 3.3 g Fat: 0.4 g
1 Tablespoon baking powder
3/4 cup unsweetened applesauce
1 cup nonfat buttermilk
2 egg whites, lightly beaten
Combine the flour and the baking soda in a medium sized bowl, and stir to mix well. Stir in the applesauce, buttermilk, and egg whites. Coat a griddle or large skillet with nonstick cooking spray and preheat over medium heat until you see it's hot enough. For each pancake, pour 1/4 cup of batter onto the griddle and spread to about a 4 inch circle. Cook for 1 minute and 30 seconds, or until the tops are bubbly and the edges are dry. Turn and cook for an additional minute, or until the second side is golden.
Turkey Barley Soup
Serves 8
8 cups of unsalted chicken broth Calories: 135 Fiber: 0.9 g Sodium: 285 mg
3/4 cup hulled barley Cholesterol: 30 mg Fat: 0.9 g Protein: 13 g
2 cups sliced mushrooms
1 cup sliced carrots
1 cup celery sliced
2 cups chopped onion
1 teaspoon dried thyme
1/4 teaspoon ground black pepper
3 cups of diced or shredded cooked turkey breast
Combine the broth and the barley in a large pot and bring to a boil over high heat. Reduce the heat to low, cover and simmer for 45 minutes or until barley is almost tender. Add the vegetables, thyme, pepper and turkey to the pot. Cover and simmer for 20 minutes or until everything is tender. Serve soup while hot.
Eggplant Parmesan
Serves 6
2 medium eggplants (about 1 lb each) Calories: 201 Fat: 1.1 g Protein: 15 g Fiber: 6 g
4 egg whites, beaten Cholesterol: 10 mg Sodium: 588 mg
1/2 cup dried Italian bread crumbs
1/4 cup unbleached flour
1/2 cup grated nonfat Parmesan cheese, divided
olive oil cooking spray
1 cup of shredded nonfat or reduced fat mozzarella cheese
Sauce
2 big cans of crushed tomatoes (1 lb each)
1 can tomato paste (tiny can)
1 large onion, chopped
1 1/2 teaspoons dried Italian seasoning
2 teaspoons crushed fresh garlic
1/4 teaspoon ground black pepper
1/4 teaspoon crushed red pepper
For the sauce, combine all the sauce ingredients in a big pot, stir, mix well. Bring to a boil over high heat, then reduce to low, cover and simmer for 20 minutes or so. Set aside and keep warm.
Trim the ends off the eggplants, do not peel. Cut each eggplant crosswise into 9 slices, each approximately 1/2-inch thick. Place the egg whites in a medium sized shallow bowl and, combine bread crumbs, flour, and the Parmesan cheese in another shallow bowl. Dip the eggplant slices first in the egg whites and then in the crumb mixture.
Coat a large baking sheet with olive oil cooking spray and place the eggplant slices in a single layer on the pan. Spray the tops very lightly with cooking spray and bake at 400 F for 15- 20 minutes or until eggplant is golden and tender. Coat a medium sized baking pan with nonstick cooking spray. Transfer the eggplant slices to the dish, slightly overlapping the slices to allow them to fit in a single layer, pour the sauce over the eggplant, sprinkle mozzarella cheese over top. Bake at 400 F for 5 minutes or until cheese is melted. Serve hot with your choice pasta.
Serves: 12 Pancakes Calories: 69 Fiber: 2 g Sodium: 122 mg
1 1/2 cups of whole wheat flour Cholesterol: 1 mg Protein: 3.3 g Fat: 0.4 g
1 Tablespoon baking powder
3/4 cup unsweetened applesauce
1 cup nonfat buttermilk
2 egg whites, lightly beaten
Combine the flour and the baking soda in a medium sized bowl, and stir to mix well. Stir in the applesauce, buttermilk, and egg whites. Coat a griddle or large skillet with nonstick cooking spray and preheat over medium heat until you see it's hot enough. For each pancake, pour 1/4 cup of batter onto the griddle and spread to about a 4 inch circle. Cook for 1 minute and 30 seconds, or until the tops are bubbly and the edges are dry. Turn and cook for an additional minute, or until the second side is golden.
Turkey Barley Soup
Serves 8
8 cups of unsalted chicken broth Calories: 135 Fiber: 0.9 g Sodium: 285 mg
3/4 cup hulled barley Cholesterol: 30 mg Fat: 0.9 g Protein: 13 g
2 cups sliced mushrooms
1 cup sliced carrots
1 cup celery sliced
2 cups chopped onion
1 teaspoon dried thyme
1/4 teaspoon ground black pepper
3 cups of diced or shredded cooked turkey breast
Combine the broth and the barley in a large pot and bring to a boil over high heat. Reduce the heat to low, cover and simmer for 45 minutes or until barley is almost tender. Add the vegetables, thyme, pepper and turkey to the pot. Cover and simmer for 20 minutes or until everything is tender. Serve soup while hot.
Eggplant Parmesan
Serves 6
2 medium eggplants (about 1 lb each) Calories: 201 Fat: 1.1 g Protein: 15 g Fiber: 6 g
4 egg whites, beaten Cholesterol: 10 mg Sodium: 588 mg
1/2 cup dried Italian bread crumbs
1/4 cup unbleached flour
1/2 cup grated nonfat Parmesan cheese, divided
olive oil cooking spray
1 cup of shredded nonfat or reduced fat mozzarella cheese
Sauce
2 big cans of crushed tomatoes (1 lb each)
1 can tomato paste (tiny can)
1 large onion, chopped
1 1/2 teaspoons dried Italian seasoning
2 teaspoons crushed fresh garlic
1/4 teaspoon ground black pepper
1/4 teaspoon crushed red pepper
For the sauce, combine all the sauce ingredients in a big pot, stir, mix well. Bring to a boil over high heat, then reduce to low, cover and simmer for 20 minutes or so. Set aside and keep warm.
Trim the ends off the eggplants, do not peel. Cut each eggplant crosswise into 9 slices, each approximately 1/2-inch thick. Place the egg whites in a medium sized shallow bowl and, combine bread crumbs, flour, and the Parmesan cheese in another shallow bowl. Dip the eggplant slices first in the egg whites and then in the crumb mixture.
Coat a large baking sheet with olive oil cooking spray and place the eggplant slices in a single layer on the pan. Spray the tops very lightly with cooking spray and bake at 400 F for 15- 20 minutes or until eggplant is golden and tender. Coat a medium sized baking pan with nonstick cooking spray. Transfer the eggplant slices to the dish, slightly overlapping the slices to allow them to fit in a single layer, pour the sauce over the eggplant, sprinkle mozzarella cheese over top. Bake at 400 F for 5 minutes or until cheese is melted. Serve hot with your choice pasta.