Nearly Fat Free Receipes
Chicken Cordon Bleu
Chicken In A Packet
Chicken Parmigiana
Stuffed Pasta Shells
Georgia Peach Crisp
Bread Machine Dinner Rolls
Frog Eye Salad
4 (4 oz) skinless, boneless chicken breast halves
Place each chicken breast half between tow pieces of plastic wrap. Working from the
center to the edges lightly pound with the flat side of a meat mallet to 1/4" thickness.
Remove the plastic wrap.
To assemble, place one slice of turkey ham on top of each breast half. Then place 1/4
cup of the cheese, in a mound, on the center of each. Fold in the short sides, then roll the
chicken and turkey ham around the cheese mound. Secure with wooden toothpicks.
In a shallow dish, stir together the flour, salt and pepper. To coat the chicken, first roll
the bundles in the flour mixture to evenly cover all sides. Then dip the bundles in the egg
whites and roll in the bread crumbs.
Spray an unheated, large no-stick skillet with no-stick spray. Heat the skillet over
medium low heat. Add the chicken bundles, seam side down. Cook and turn
occasionally for 25 to 30 minutes or until the chicken is tender and no longer pink.
Remove the toothpicks before serving.
4 servings
1/2 cup bottled barbecue sauce
Preheat the oven to 350. Tear off two pieces of foil the size of a cookie sheet. Place one
piece of the foil on a cookie sheet. Spoon half of the barbecue sauce on the center of the
foil. Layer the chicken, green and red peppers and potatoes on top. Sprinkle with the
black pepper. Top with the remaining barbecue sauce. Place the remaining piece of foil
on top. Seal edges with double folds.
Bake for 50 minutes. Carefully open the packet and check the chicken for doneness. If
the chicken is still pink, close the packet and bake about 5 minutes more, or until done.
Makes 4 servings
Note: To make individual packets, use four 18" x 14" pieces of foil. On one half of each
piece of foil layer the ingredients as directed above. Fold the other half of the foil over
the top and seal each packet. Bake as directed.
1 3/4 cups fat free spaghetti sauce
Preheat oven to 350. Place 3/4 cup of the spaghetti sauce in a 12" x 7 1/2" x 2" baking
dish. Set the baking dish aside.
Place the bread crumbs in a shallow dish. Place the egg whites in another shallow dish.
Dip the chicken in the egg whites, then roll it in the bread crumbs to coat.
Lightly spray an unheated large skillet with non stick spray. Heat the skillet over
medium heat. Add the chicken and cook about 4 minutes on each side or until brown.
Transfer the chicken to the prepared baking dish. Top with the remaining spaghetti
sauce. Sprinkle with the mozzarella and Parmesan cheeses. Bake about 20 minutes or
until the chicken is no longer pink and the cheeses are melted and bubbly.
makes 4 servings
1 package large pasta shells
Cook pasta as recommended on package for about 10 minutes. Preheat oven to 350.
Mix all cheese ingredients then fold in spices. Pour 1/2 jar spaghetti sauce in an 9x13
baking dish. Fill cooled pasta shells with cheese mixture. Line the bottom of the baking
dish with the stuffed shells cheese mixture up, pour remaining spaghetti sauce over filled
pasta. Bake in 350 oven for 30 minutes. Sprinkle entire dish with more Parmesan cheese
and serve.
1 gram fat per 7 pasta shells
Filling
To make the filling: Preheat the oven to 350. Thaw the peaches, if frozen. Drain and
discard any juice from the peaches and place the peaches in a round 8" x 1 1/2" baking
dish.
In a custard cup or small bowl, stir together the sugar and all purpose flour. Sprinkle the
mixture over the peaches. Toss until the peaches are coated.
Makes 6 servings
3 1/4 cups (16 oz.) bread flour
Put all in bread machine on dough. When machine finishes, divide the dough into 18 equal portions. Cover with plastic wrap or towel and rest for 20 minutes.
Makes 18
16 oz. Acini de Peep Pasta
Mix sugar, flour, salt in pan. Gradually add eggs & pineapple
juice. Cook over moderate heat until thick. Remove from heat and add lemon juice. Cool until room temperature and add to cooked pasta.
Chicken Cordon Bleu
4 thin slices turkey ham
1 cup (4 oz) finely shredded fat free Swiss cheese
1/3 cup all purpose flour
1/4 teaspoon salt
1/4 cup ground black pepper
2 egg whites beaten
1/2 cup fine dry plain bread crumbs
calories 301
fat 4
Chicken in a Packet
4 (4 oz) skinless boneless chicken breast halves
1 green pepper cut into strips
1 sweet red pepper cut into strips
4 small baking potatoes thinly sliced
1/4 teaspoon ground black pepper
calories 203
fat 2Chicken Parmigiana
1/2 cup fine dry bread crumbs
2 egg whites beaten
4 skinless boneless chicken breast halves
1/3 cup finely shredded fat free mozzarella cheese
2 tablespoons fat free Parmesan cheese
calories 291
fat 5Stuffed Pasta Shells
4 cups fat free ricotta
1/2 cup fat free Parmesan
8 oz fat free mozzarella (Healthy Choice is best)
2 teaspoons basil
2 teaspoons garlic
2 tablespoons parsley
1 jar fat free spaghetti sauce (Healthy Choice is best)
Georgia Peach Crisp
5 cups fresh or frozen unsweetened peach slices
3 tablespoons sugar
1 tablespoon all purpose flour
Topping
1/2 cup rolled oats
1/2 cup firmly packed brown sugar
1/4 cup whole wheat flour
2 tablespoons chopped walnuts
2 tablespoon Grape Nuts cereal
1/4 teaspoons ground nutmeg
1/4 cups non fat buttermilk
To make the topping: In a small bowl, combine the oats, brown sugar, whole wheat
flour, walnuts, cereal and nutmeg. Drizzle the buttermilk over the oat mixture, then use a
fork to combine the mixture until it resembles coarse crumbs. Sprinkle the mixture on
tope of the filling.
Bake for 30 to 35 minutes or until the topping is golden brown. If desired, serve with
milk.
calories 364
fat 2Bread Machine Dinner Rolls
1/4 cup sugar
1 1/2 teaspoons salt
3 tablespoons dry milk
3 tablespoons canola oil
10 oz. water
1 1/2 teaspoons dry yeast
Bake in 350 oven for 10 to 15 minutes or until golden brown.
Fat approx 1 gram
Frog Eye Salad
1 cup sugar
1 1/2 tbl. flour
1/2 tsp salt
1 3/4 cup pineapple juice (from cans)
3 beaten egg whites
1 tbl lemon juice
3 (11 oz) cans mandarin oranges
1 (20 oz) can crushed pineapple
2 (20 oz) cans chunk pineapple
2 (8 oz) containers fat free cool whip
2 cups mini marshmellows
optional: 1 cup cocanut (will add to fat grams)
drain all pineapples for juice
Refrigerate mixture for at least 6 hours or overnight.
Add drained mandarin organes, pineapple, marshmellows and coolwhip. Serve cold.
