LOW FAT VERSIONS OF YOUR FAVORITE RECIPIES

Low-Fat Versions of Your Favorite Recipes

Fun Foods Without the Fat

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When you're trying to eat healthier, sometimes your favorite foods go by the wayside. You may think of them with fondly, but avoid them after discovering that they're caloric landmines, "trigger" foods for overeating, or made with all the wrong kinds of fat.

Check out our top-rated and editor's choice recipes for "fun" foods without all the fat. We've made them healthier with simple substitutions that even a novice chef can handle. You just might discover that fun and low-fat don't have to be mutually exclusive.

Better than mozzarella sticks

High protein, low fat, very high taste!

Minutes to Prepare: 5

Minutes to Cook: 10

Number of Servings: 1

Ingredients

1 Frigo light string cheese (or other brand) 1/2 cup Fiber One sereal, crushed (may also use Panko bread crumbs) 1/4 cup Egg Beaters 1 tbsp Italian seasoning, to taste Salt and pepper, to taste Optional: low-fat marinara sauce (for dipping)

Directions

Preheat oven to 375 degrees. In a food processor
or blender, grind Fiber One to a breadcrumb-like consistency. Place crumbs in a small
plastic container with a lid. Season crumbs with
as much salt, pepper, and Italian seasonings as you like. Set aside.

Cut cheese sticks in half, so that you have 2 sticks. Place sticks in a small bowl, and
pour egg substitute over the top of the sticks.
Swirl egg substitute around so that it thoroughly coats the sticks. One by one, transfer
sticks to the container with the crumbs. Cover
container, and give it a shake to coat the sticks in the crumbs. Carefully return sticks to
the dish with the egg substitute, and coat them
again. Next put sticks back in the crumbs container, cover, and shake once more to coat (try doing this two at a time the second time around). Place sticks on a baking dish sprayed lightly with
Olive oil. Spritz the tops of the sticks with a quick mist of the spray. Place dish in the oven, and bake for 10 minutes (or until the first sign of cheese oozing out). If desired, serve with warm
marinara sauce. Best when eaten immediately, while cheese is hot and gooey! Makes 1 serving. Nutrition info calculated without marinara dipping sauce.


Number of Servings: 1

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 154.8

• Total Fat: 3.5 g
• Cholesterol: 10.0 mg
• Sodium: 909.2 mg
• Total Carbs: 26.5 g
• Dietary Fiber: 15.2 g
• Protein: 17.6 g

View full nutritional breakdown of Better than mozzarella sticks calories by ingredient

COMPARED TO REG. MOZZARELLA STICKS (below)

  Mozzarella Sticks2 sticks205 calories, 11g fat, 1g fiber

Boneless Chicken Hot Wings

Tasty Low fat/Low calorie version of the bar room favorite

Minutes to Prepare: 5

Minutes to Cook: 20

Number of Servings: 3

Ingredients

1/3 c bread crumbs 8 ounces boneless skinless chicken breast cut into nugget sized pieces 2 T Tabasco Sauce 1 t onion powder 1 t garlic powder 1 t Cayenne Pepper 1 t Black Pepper

Directions

Preheat oven to 375 degrees. Place bread crumbs in a pie pan. Add seasonings and mix well. Place chicken pieces in a separate dish, and cover and toss with hot sauce. Spray a sheet pan with nonstick spray. Give each chicken piece a shake (so it's not dripping with hot sauce), and then coat it evenly with the crumbs.Use one hand for the wet ingredients and one for the wet ingredients so that the bread crumbs will not clump. Place the nuggets on the sheet pan. Bake 10 minutes. Flip and bake for an additional 7-8 minutes or until fully cooked. Serve with additional hot sauce, if desired, or bleu cheese dressing. (Nutrition info not included!) Don't forget the celery!Number of Servings: 2

Nutritional Info

• Servings Per Recipe: 3
• Amount Per Serving
• Calories: 129.4

• Total Fat: 1.6 g
• Cholesterol: 49.4 mg
• Sodium: 233.2 mg
• Total Carbs: 6.7 g
• Dietary Fiber: 0.9 g
• Protein: 21.1 g

View full nutritional breakdown of Boneless Chicken Hot Wings calories by ingredient


COMPARED TO REG. HOT WINGS (below)

Chicken Wings3 wings348 calories, 25g fat

Kim's lowfat jalapeno poppers

Submitted by: KEEYAHWE


 

A tasty variation on the traditional popper. My hubby likes these for superbowl sunday. You can also vary the recipe by adding 2 -4 T fat free sharp cheddar shreds to the cream cheese mixture. Also you can use panko crumbs for a crispier coating. Make these at least once before serving to company, as it takes a knack to get them to come out nice looking.

Minutes to Prepare: 10

Minutes to Cook: 15

Number of Servings: 20

Ingredients

20 whole,jalapenos 1 c. fat free cream cheese 1/4 tsp taco seasoning or chipotle powder 1/2 tsp garlic powder 1 c. bread crumbs, plain 1/4 c, finely diced green chiles or jalapenos, depending on heat preference dash salt 2 egg whites cookingspray

Directions

Preheat oven to 400 degrees F (200 degrees C).
Mix together the eggwhites and a tsp water in a small bowl. In a separate bowl, mix together the bread crumbs, salt, pepper, taco/chipotle seasoning and garlic powder. Set aside.
Combine cream cheese and diced jalapenos in a small bowl. (Or fat free cheddar shreds if you prefer-calorie count will slightly higher)
Cut jalapenos in half lengthwise. Remove the seeds. Stuff each jalapeno half with equal portions of the cheese mixture. Place the halves back together and secure with toothpicks. Dip each stuffed jalapeno in the egg mixture and then coat with the crumb mixture. Arrange the breaded peppers on a baking sheet.
Bake in preheated oven until golden brown, about 15 minutes.

 Number of Servings: 20

Nutritional Info

• Servings Per Recipe: 20
• Amount Per Serving
• Calories: 36.6

• Total Fat: 0.4 g
• Cholesterol: 2.0 mg
• Sodium: 111.4 mg
• Total Carbs: 5.0 g
• Dietary Fiber: 0.6 g
• Protein: 3.2 g

View full nutritional breakdown of Kim's lowfat jalapeno poppers calories by ingredien

COMPARED TO REG.RECIPE (below)

Jalapeno Poppers1 popper140 calories, 8g fat

Guilt Free Deviled Eggs

Submitted by: TERRORLYNN

Minutes to Prepare: 15

Number of Servings: 6

Ingredients

6 large hardboiled eggs 3 tablespoons fat free mayonnaise 3 tablespoons dijon mustard 2 cloves garlic, crushed 1 tsp salt 1 tsp black pepper 1 tsp onion powder

Directions

Cut each egg in half and remove yolks in to large bowl. Using a fork, mash the yolks until they are small, uniform, and granular. Then add the remaining ingredients. Stir to combine, and scoop back in to egg halves. Enjoy!

Number of Servings: 6

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 94.2

• Total Fat: 5.5 g
• Cholesterol: 212.8 mg
• Sodium: 488.6 mg
• Total Carbs: 2.4 g
• Dietary Fiber: 0.3 g
• Protein: 6.4 g

View full nutritional breakdown of Guilt Free Deviled Eggs calories by ingredient

COMPARED TO REG.RECIPE(below)

Deviled Eggs1 deviled egg145 calories, 13g fat

SP_Stepf's Skinny Cheese Fondue

Submitted by: SP_STEPF

This is a slimmed down version of one of my favorite party foods--cheese fondue. Mashed cannellini beans slim down the recipe but keep a thick and luscious texture!

Minutes to Prepare: 10

Minutes to Cook: 15

Number of Servings: 12

Ingredients

8 ounces Gruyere cheese, shredded 8 ounces reduced-fat Swiss cheese, shredded 1 t Dijon mustard 1 c dry white wine 1 can (15 ounces) cannelini beans, rinsed and drained (Cannellini beans are white kidney beans.) 1 large clove of garlic 1 T lemon juice

Directions

In a food processor, combine the beans, the mustard, garlic, lemon juice and half the wine. Process until smooth.
Heat mixture in saucepan until simmering. Add remaining wine, then add 1/4 of the cheese at a time, stirring well to ensure it melts before adding more cheese.
Once cheese has melted, transfer to your fondue pot. (NOTE: Ceramic fondue pots are better for cheese fondue; use metal pots for chocolate fondue.)

Serve with blanched broccoli, cauliflower, asparagus, or carrots; chunks of whole-grain bread and breadsticks; grilled chicken or turkey chunks; or raw mushrooms, pepper strips or cocktail onions. (Add-ons not included in calorie count!)

Number of Servings: 12

Nutritional Info

• Servings Per Recipe: 12
• Amount Per Serving
• Calories: 139.2

• Total Fat: 7.2 g
• Cholesterol: 23.2 mg
• Sodium: 128.9 mg
• Total Carbs: 1.2 g
• Dietary Fiber: 1.4 g
• Protein: 9.7 g

View full nutritional breakdown of SP_Stepf's Skinny Cheese Fondue calories by ingredient

COMPARED TO REG. RECIPE (below)

  Cheese Fondue1/2 cup246 calories, 15g fat

Ultimate Personal Pita Pizza

Submitted by: KSWASSON44

Looking for an excellent alternative to high fat pizza? Try this recipe...chock full of veggies and cheese, it's sure to please! Leave out the ham or add other fresh veggies of your choice.

Minutes to Prepare: 5

Minutes to Cook: 5

Number of Servings: 2

Ingredients

1 large whole wheat pita, cut in two 1/2 cup Newman's Own Sockarooni Sauce (or sauce of your choice 1/3 cup fat free mozzarella 2 tbsp. parmesan cheese, grated 1/2 cup zucchini, thinly sliced 2 thin onion slices, separated into rings 1/3 cup mushrooms (canned or fresh) 

1 slice extra-lean ham, cut into thin strips 1/4 cup sun dried tomatoes

Directions

Set your oven to broil.

On a cookie sheet, place the two pita halves (you will divide the ingredients between the two rounds) and spoon 1/4 cup of sauce on each. Top with zucchini, sun dried tomatoes, onions, mushrooms and ham. Add shredded cheese and sprinkle parmesan on top. Place under broiler. Allow cheese to completely melt and slightly brown. Slice, serve with fresh fruit and enjoy!

Number of Servings: 2

Nutritional Info

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 228.8

• Total Fat: 4.5 g
• Cholesterol: 10.6 mg
• Sodium: 1,208.6 mg
• Total Carbs: 32.9 g
• Dietary Fiber: 5.2 g
• Protein: 16.7 g

View full nutritional breakdown of Ultimate Personal Pita Pizza calories by ingredient

COMPARED TO REG. RECIPE (below)

Deluxe Pizza2 slices627 calories, 24g fat

Easy Bean & Veggie Burritos

This is a SparkPeople.com Recipe (what's this)

A guiltless dinner favorite that's sure to please!

Ingredients

1 15-ounce can black beans or pinto beans, rinsed and drained1 cup frozen corn1/2 green pepper, chopped1/2 cup salsa1 teaspoon chili powder1 dash hot sauce (to taste)4 (8-inch) whole wheat tortillas1/2 cup low-fat cheddar cheese, shreddednonfat plain yogurt, optional

Directions

1. Drain the beans and rinse well.

2. Place the drained beans in a small saucepan that has been sprayed with a non-stick spray. Mash beans with a fork, leaving some beans intact.

3. Add corn, green pepper, salsa, chili powder and hot sauce. Mix well. Heat on medium until bean mixture is hot.

4. Warm tortillas according to package directions.

5.Spread 1/4 of the bean mixture on a tortilla. Add 2 tablespoons of the cheese.

6.Garnish with yogurt, if desired.

7. Fold in both sides of tortilla, and then roll into a secure wrap.

8.Repeat with remaining bean mixture and tortillas.

Makes 4 servings (yogurt not included).

Nutritional Info

• Amount Per Serving
• Calories: 317.3

• Total Fat: 5.4 g
• Cholesterol: 3.1 mg
• Sodium: 828.8 mg
• Total Carbs: 56.0 g
• Dietary Fiber: 9.1 g
• Protein: 15.2 g
•  
• (RATINGS)
•  can also add red pepper
• (diabetics skip the corn..high in sugar) 
•  
•  Wrapping tortillas in plastic wrap for warming can cause transfer of minute petrochemicals to the food. Better to heat the tortillas over aluminum foil for about 30 seconds on top of the stove. - 10/24/08 
•  
• I actually place my tortillas in the micro wave between two sheets of damn paper towels for 30 seconds each side (if doing 4 tortillas...and dont forget to place damp paper towel between each tortilla) I would also add some cumin to the beans for additional flavor w/o adding calories 
•  
• Just made this tonight- it was awesome!!!! Used refried ff beans, and flat out bread instead of a corn tortilla. Not sure but I think this cuts the calorie content. Thank you so much for sharing : )
•    

View full nutritional breakdown of Easy Bean & Veggie Burritos calories by ingredient

COMPARED TO REG. RECIPE (below)
  Big As Your Head Burrito1 (bean and veggie) burrito685 calories, 21g fat

Guilty Pleasure Nachos

Submitted by: PHOTOGIRLME

These are great for a night where you just have to have nachos, but with a lot less fuss and fat.

Minutes to Prepare: 15

Minutes to Cook: 10

Number of Servings: 1

Ingredients

1 ounce taco chips (I use blue corn chips which are lower in fat and carbs, but weren't on the ingredient list) 3 oz. chicken cut into pieces or 3 oz. ground chicken 2 tsp. Low sodium taco seasoning 1 Tablespoon avocado 1/2 plum tomato 1 oz. low-fat, part skim mozzarella 1 Tbsp. refried beans (I use fat-free refried beans, but you could substitute black beans as well.)

Directions

Cut the chicken breast into small bite size pieces, cook, and add taco seasoning. Prep your vegetables while chicken cooks. Once the chicken is done, plate the taco chips, add chicken, beans and cheese. Pop in the microwave for about 40-60 seconds on high until cheese melts. Add fresh veggies and enjoy!

Makes 1 satisfying serving

Number of Servings: 1

Recipe submitted by SparkPeople user PHOTOGIRLME.

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 382.3

• Total Fat: 16.8 g
• Cholesterol: 67.0 mg
• Sodium: 718.9 mg
• Total Carbs: 28.5 g
• Dietary Fiber: 4.6 g
• Protein: 30.1 g

View full nutritional breakdown of Guilty Pleasure Nachos calories by ingredient

COMPARED TO REGULAR RECIPE (below) 

Guilty Pleasure Nachos8 chips with the works568 calories, 31g fat

Caramel Popcorn

This is a SparkPeople.com Recipe (what's this)

Ingredients

Cooking spray1 cup packed dark brown sugar1/2 cup light-colored corn syrup1/3 cup butter1 tablespoon light molasses1 1/2 teaspoons vanilla extract1/2 teaspoon baking soda1/2 teaspoon salt12 cups popcorn (popped without salt or fat)

Directions

Preheat oven to 250 degrees Fahrenheit.

Coat a large jelly roll pan with cooking spray.

Combine sugar, corn syrup, butter, and molasses in a medium saucepan; bring to a boil over medium heat. Cook 5 minutes, stirring once. Remove from heat; stir in vanilla, baking soda, and salt. Place popcorn in a large bowl; pour sugar mixture over popcorn in a steady stream, stirring to coat.

Spread popcorn mixture into prepared pan. Bake at 250 degrees Fahrenheit for 1 hour, stirring every 15 minutes.

Remove from oven; stir to break up any large clumps. Cool 15 minutes. Serve warm or at room temperature.

Let the popcorn cool completely before dividing it into holiday tins for giving. Store in an airtight container for up to 1 week. 

Yield: 18 servings (serving size: 2/3 cup)

Nutritional Info

• Amount Per Serving
• Calories: 146.0

• Total Fat: 4.0 g
• Cholesterol: 9.8 mg
• Sodium: 151.5 mg
• Total Carbs: 27.9 g
• Dietary Fiber: 1.2 g
• Protein: 1.0 g

View full nutritional breakdown of Caramel Popcorn calories by ingredient

COMPARED TO REG. RECIPE (below)

Caramel Popcorn2/3 cup323 calories, 10g fat

Chocolate Fondue

Submitted by: TDUFOUR

Number of Servings: 8

Ingredients

2/3 C Evaporated Milk 1 C Chocolate Chips 15 Regular Marshmallows, cut up

Directions

Put all ingredients in small saucepan and heat on low until combined and smooth. Carefully pour mixture into fondue pot and leave on low heat.

Number of Servings: 8

Nutritional Info

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 164.1

• Total Fat: 6.7 g
• Cholesterol: 0.0 mg
• Sodium: 33.7 mg
• Total Carbs: 27.0 g
• Dietary Fiber: 1.3 g
• Protein: 2.5 g

View full nutritional breakdown of Chocolate Fondue calories by ingredient

COMPARED TO REG. RECIPE (below)

Kashi Rice Krispie Treats

Submitted by: KRICKETGIRL

Healthier twist on rice krispie treats

Minutes to Prepare: 5

Minutes to Cook: 10

Number of Servings: 18

Ingredients

6 cups of Kashi Golean Cereal 4 TBSP light butter 1 bag marshmallows

Directions

Melt marshmallows and butter in a sauce pan over medium until melted smooth. Stir in cereal. Spread and press into a rectangular cake pan. Let cool, but do not refrigerate. Makes 18 ~2" squares.

Number of Servings: 18

Nutritional Info

• Servings Per Recipe: 18
• Amount Per Serving
• Calories: 109.2

• Total Fat: 1.7 g
• Cholesterol: 4.4 mg
• Sodium: 60.1 mg
• Total Carbs: 22.9 g
• Dietary Fiber: 3.3 g
• Protein: 4.6 g

View full nutritional breakdown of Kashi Rice Krispie Treats calories by ingredient

COMPARED TO REG. RECIPE (below)

Rice Krispies Treats1 square200 calories, 5g fat 

Light Pineapple Upside-Down Cake

Submitted by: BANKGIRLCC

A lower-fat, lighter version of a favorite dessert.

Number of Servings: 12

Ingredients

1/3 c. vegetable oil 1 c. packed light-brown sugar 1 ripe firm pineapple, skin removed, cut into 16 thin wedges and cored 1 c. all-purpose flour 1/2 c. whole-wheat flour 1 1/2 tsp. baking powder 1/2 tsp. baking soda 1/2 tsp. salt 3/4 c. low-fat buttermilk 2 large eggs 1 tsp. pure vanilla extract

Directions

Preheat oven to 350. Brush a 9-inch square baking pan with oil; line with a strip of parchment paper, leaving an overhand on two sides. Brush paper with oil. Sprinkle bottom of pan with 1/4 cup sugar. Trim pineapple wedges to no more than 4-5 inches long, arrange in pan in groups of four, alternating directions.

In a medium bowl, whisk together flour, baking powder, baking soda, and salt; set aside.

In a large bowl, whisk together buttermilk, eggs, vanilla, oil, and remaining 3/4 cup sugar. Add flour mixture; mix just until combined. Pour batter over pineapple. Tap pan firmly on counter to settle batter, then smooth top.

Bake until toothpick inserted in center of cake comes out clean, 50 to 60 minutes. Cool 20 minutes in pan; invert onto serving platter.

Number of Servings: 12

 

Nutritional Info

• Servings Per Recipe: 12
• Amount Per Serving
• Calories: 212.0

• Total Fat: 6.8 g
• Cholesterol: 36.1 mg
• Sodium: 387.2 mg
• Total Carbs: 35.8 g
• Dietary Fiber: 1.4 g
• Protein: 3.4 g

View full nutritional breakdown of Light Pineapple Upside-Down Cake calories by ingredient

COMPARED TO RECIPE (below)

Pineapple Upside Down Cake1 slice367 calories, 14g fat

Splenda Lemonade

Submitted by: GMRKITTY

Minutes to Prepare: 5

Number of Servings: 8

Ingredients

5 cups water 1 cup fresh lemon juice 24 packets Splenda No Calorie Sweetener Ice Cubes for serving Optional: Fresh mint sprigs and lemon slices for garnish

 

 

Directions

1. Stir water, lemon juice and Splenda in a large pitcher until Splenda dissolves.

2. Serve over ice, garnish with mint and lemon if desired.

Note: For Limeade substitute 1 cup fresh lime juice for lemon juice.

Number of Servings: 8

COMPARED TO REG. RECIPE (below)

Lemonade8 oz.100 calories, 27g carbs