Soul-Food-Low-Fat-Recipes

This section include soul-food-low-Fat-recipes and family favorites. Whether you're weight conscious, or just want to eat healthy, the family will benefit from low-fat meals. You may be surprised to discover how many calories you can eliminate just by switching to reduced-calorie or low-fat versions of items such as mayonnaise, margarine, milk, and cheese.

There are so many reduced fat foods on grocery shelves today that is makes cutting back a lot easier than it was ten years ago. You’ll find that you can still enjoy your favorite foods, if you make a conscious effort at knowing to prepare them. The recipes below will give you a head-start on preparing great low-fat meals.

The following reduced-fat and soul-food-low-fat-recipes are included in this section:

Low-Fat Oven Fried Chicken
Low-Fat Carrot-Raisin Salad
Broccoli Cauliflower Salad
Apple Pear Salad
Reduced-Fat Macaroni & Shrimp Salad
Oven Barbecued Chicken
Low Calorie Beef Stew
Cottage Cheese Topping for Baked Potatoes
Quick and Easy Salad Dressing
Sour Cream Dressing
Southern Pineapple Salad
Low-Fat Oatmeal Raisin Cookies
Low-Fat Southern Crumb Cake
Low-Fat Brownies
Low-Fat Lemon Icebox pie

LOW-FAT OVEN FRIED CHICKEN - Soul-food-low-fat-recipes
1 teaspoon paprika
1/2 teaspoon salt
1/8 teaspoon garlic powder
1/2 teaspoon onion salt
1 egg
2 large fryers, cut up
1 cup crushed corn flakes
1/4 cup chicken stock or bouillon

Combine seasonings and egg. Dip chicken pieces into egg mixture; coat with corn flakes. Place in baking dish. Add stock; cover tightly. Baked in preheated 375 degrees oven for 30 minutes. Uncover; bake for 30 minutes longer. Yield: 6 servings.

LOW-FAT CARROT-RAISIN SALAD - Soul-food-low-fat-recipes
3 cups carrots, shredded
1 cup crushed pineapple, drained
1 cup raisins, seedless
2 cups red apple, chopped, unpeeled
1 cup light mayonnaise

Mix carrots, pineapple, raisins and apples together. Add mayonnaise. Chill. Yield: 8 to 10 servings.

BROCCOLI CAULIFLOWER SALAD - Soul-food-low-fat-recipes
1 bunch broccoli
1 small cauliflower
1 small onion, chopped

DRESSING
1/2 cup light sour cream
1 cup light mayonnaise
1 tablespoon vinegar
1 teaspoon sugar
dash of Worcestershire sauce
6 stripes of turkey bacon, cooked and crushed up

Break up broccoli and cauliflower; toss with onion. In a separate bowl, mix all ingredients in dressing together except crushed turkey bacon. Mix well. Pour dressing mixture over broccoli and cauliflower. Mix well. Put crushed turkey bacon on top of vegetables. Serve cold. Yield: 8-10 servings.

APPLE PEAR SALAD - Soul-food-low-fat-recipes
2 medium apple, sliced
2 medium pears, sliced
1 medium stalk celery, sliced
2 tablespoons fresh orange juice
1 teaspoon grated orange rind
1 tablespoon honey
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Lettuce leaves

In large mixing bowl, mix apples, pears and celery slices. In a tightly covered container, shake orange juice, honey, cinnamon and nutmeg. Pour over apple mixture; toss until completely coated. Cover and refrigerate for 1 hour. Before serving, arrange apple mixture on lettuce leaves. Yield: 8 servings.

REDUCED-FAT MACARONI & SHRIMP SALAD - Soul-food-low-fat-recipes
1 (8-ounce) package macaroni
1 cup chopped celery
1/2 cup green peppers
1/2 cup chopped onions
1/4 cup chopped pimiento
1 pound cleaned, cooked medium shrimp
1/2 cup light mayonnaise
1 tablespoon fresh lemon juice
1/2 cup light sour cream
Salt and pepper to taste
1/4 cup chopped parsley

Cook macaroni according to package directions; drain and rinse in cold water. Combine cold macaroni with celery, green peppers, onions, pimiento and shrimp. Add mayonnaise, lemon juice, sour cream, salt and pepper to macaroni mixture, mixing well. Chill a few hours. When ready to serve, sprinkle with parsley. Yield: 4-6 servings.

Oven Barbecued Chicken - Soul-food-low-fat-recipes
2 1¼ pound boilers, quartered
1/4 cup water
¼ cup vinegar
2 tablespoons chili sauce
1 teaspoon salt, (optional)
¼ teaspoon pepper
1 teaspoon paprika
1 teaspoon Worcestershire sauce
¼ teaspoon dry yellow mustard
½ teaspoon liquid sweetener
2 tablespoons grated onion
1 clove or garlic, minced

Place quartered chicken in baking dish. Combine water and remaining ingredients in a saucepan; bring to a boil. Pour over chicken. Bake in preheated 375 degree oven for about 1 hour or until chicken is tender. Yield: 4 servings. 125 calories per serving.

Low Calorie Beef Stew - Soul-food-low-fat-recipes
1 to 1 ½ cups cubed cooked beef stew
1 onion, chopped
1 medium potato, cubed
1 green pepper, chopped
1 stalk celery
1 large carrot, diced
½ teaspoon oregano
¼ teaspoon pepper
1 tablespoon dried parsley leaves
½ teaspoon paprika
Salt to taste (optional)
½ teaspoon garlic salt
1/2 cup tomato juice or water

Place beef in 1-quart pan; add remaining ingredients. Cook over low heat until vegetables are tender, stirring occasionally. Yield 3 servings. 175 calories a serving.

Cottage Cheese Topping for Baked Potatoes - Soul-food-low-fat-recipes
½ cup dry cottage cheese
¼ cup sour cream, light
1 tablespoon snipped chives
1 teaspoon minced onions, (optional)
½ teaspoon minced garlic, (optional)
¼ teaspoon salt
Sprinkle of parsley
Dash of pepper

Combine all ingredients in blender container; cover. Blend at high speed for 1 minute or until mixture is creamy. Serve on baked potatoes.

Quick and Easy Salad Dressing - Soul-food-low-fat-recipes
½ cup tomato juice
2 tablespoons lemon juice or cider vinegar
1 tablespoon minced onion
¼ teaspoon salt
1/8 teaspoon pepper

Combine all ingredients: Mix well. Chill. Yield ½ cup dressing.

Sour Cream Dressing
8 ounces large curd cottage cheese
½ teaspoon salt
¼ cup skim milk
¼ teaspoon lemon juice

Place all ingredients in blender container; cover. Blend until smooth, scraping sides of container occasionally. Yield: 1¼ cups.

Southern Pineapple Salad - Soul-food-low-fat-recipes
6 carrots, shredded
1 8 ½ ounce can crushed pineapple, drained
1 11 ounce can mandarin oranges, drained
1 tablespoon lemon juice
1 teaspoon sugar or artificial sweetener to taste
¼ cup low-calorie salad dressing or low-fat mayonnaise

Combine carrots, crushed pineapple, orange sections, lemon juice and sugar. Serve with salad dressing. Yield: 4-6 servings.

REDUCED-FAT OATMEAL RAISIN COOKIES - Soul-food-low-fat-recipes
1 cup flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 tablespoon shortening
1/4 cup applesauce
1/2 cup white sugar
1/2 cup brown sugar
1 egg, or 1/2 cup substitute
1 teaspoon vanilla extract
1 1/3 cups oats
1/2 cup raisins

Preheat over to 375 degrees. Lightly spray cookie sheet. In a large bowl, mix flour, baking powder, baking soda and salt. In a separate bowl, mix together shortening, applesauce, white sugar, brown sugar, egg and vanilla until shortening breaks into pea-sized pieces. Add flour mixture to applesauce mixture. Mix well. Fold in oats and raisins.

Drop rounded teaspoon onto cookie sheet about 2 inches apart. Bake for 10 to 12 minutes. Remove from oven and cool.

LOW-FAT SOUTHERN CRUMB CAKE - Soul-food-low-fat-recipes
2 cups flour
1/2 cup margarine, reduced fat
1 cup sugar
1 teaspoon cinnamon
1 teaspoon cloves
1/4 cup egg substitute
1 cup milk, reduced fat
1 teaspoon baking soda
1 teaspoon vanilla extract

Cut margarine into flour and sugar until crumbly. Remove 1/2 cup of the crumbled mixture; set aside for topping, add remaining ingredients to remaining flour mixture; beat until smooth. Pour batter into greased 9 X 12-inch pan; sprinkle remaining topping over butter. Bake in preheated oven at 350 degrees for 30-35 minutes. Yield: 8 servings.

REDUCED-FAT BROWNIES
2/3 cup all-purpose flour
3/4 teaspoon soda
1/4 teaspoon salt
1/3 cup margarine, reduced fat
1 square unsweetened chocolate
2 eggs
3 tablespoons milk
1 cup sugar replacement
1 teaspoon vanilla extract
1/2 cup chopped nuts

Mix flour, soda and salt. Melt margarine and chocolate over hot water (use double boiler). Beat eggs well; add sugar replacement gradually, beating well. Blend chocolate mixture, milk, eggs, and vanilla together. Mix in flour mixture, then nuts. Spread in greased 8-inch square pan. Bake at 350 degrees for 15 minutes. Cool. Cut into squares. Yield: 25 brownies.

Double Broiler: If you don't have a double boiler, you can make you own by placing a slightly smaller pot into a larger pot. The larger pot will hold the hot water. Place margarine and chocolate in small pot to melt. This method is used to prevent the chocolate from burning.

REDUCED-FAT LEMON ICEBOX PIE
3 lemons, squeezed
2 egg yolks
1-1/2 cans eagle brand milk, reduced fat
1 graham cracker crust, reduced fat

Mix lemon juice from squeezed lemons and egg yolks together. Mix well. Gradually add milk. Pour into graham cracker crust.

TIP: In case your were wondering, the lemon juice will cook the egg yolks during the mixing process.

For great meal ideas to go along with these Soul-Food-Low-Fat-Recipes, please visit our Soul Food Meals Center, (see below).

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