BARBECUE GREEN BEAN SUN-DRIED TOMATO RICE Less water, longer cooking time creates a chewier rice. Cooked with spices, herbs, Italian cut green beans and sun-dried tomatoes. Tossed with a tomato and vinegar based Barbecue Sauce! Served as individual molds, topped with white and black sesame seed, drizzled with sesame oil and topped with fresh basil. […]
Category: AFC REDUCED-FAT RECIPES
Hot or chilled these beets are designed to impress! There’s no need to say they’re low fat, low calorie – who cares when they taste so good? Makes 3-1/2 cups
TURKEY NOODLE HOT SALSA Talk about a unique way to use Tofurky Oven-Roasted Deli Slices! Make noodles out of them, right out of the box. Mix them with salsa and cheese, herbs and spices, heat till warm, then serve as a dip or spread! Hot here means temperature not Scofield Scale heat. Makes 5 cups
Thousand Island Fruit Salad – reduced fat People use dressings, sauces and condiments on just about everything they eat. So that’s an area we can work on in lowering the fat and caloric content of what we put on our food. Nobody would suspect that there is a fat-reduced creamy sauce enveloping the fresh fruits […]
Originally posted on LOCAL UNION 141:
TAKE YOUR MEDICINE RICE – ULTIMATE SEED EXPLOSION The perfect non-sticky rice. Dry is good. Lots of nutrients. Just what the rice doctor ordered. Serve as is, or with sauteed veggies. Your choice! Makes 12 cups 3 c. water 1 c. carrot juice – BOLTHOUSE FARMS I used 1/4 c.…
MY Hummus Mayo A thick, rich, creamy hummus mayo. The density requires less on a sandwich, thus saves calories. Save even more calories plus fat by adding beans. Super creamy makes the palate difference in this hummus turned into mayo! Makes 2 cups
PEACH AND ROASTED PEPPER DRESSING A light, creamy, cheezy tasting dressing with no added fat or sugars. Looks like creamy French! Serve cold over traditional salads, or heated over pan-fried veggie meats or side dish vegetables! Makes 6 cups
Potato Pepper Fry Pan-fired cubanelle peppers, sweet onion, yellow potatoes and zucchini, then tossed till coated with a mustard sauce! the zucchini adds a juicy component if done just right – tender, not mushy. Cook up five pounds of these tender creamy golden thin-skin potatoes and chill till ready to use in various recipes. Today […]
Originally posted on FAT-FREE CHEF PRIME CONTENT™ NEW. Dedicated To The Advancement Of All Animals™:
This is how baked corn-in-the-husk looks like after it’s done. Wonderfully sweet too. POTATO AND RED PEPPER CORN CHOWDER – GOAT That’s a GOAT. WALKOFF HOME RUN GRAND SALAMI, says Steve. He ate six cups of leftovers and enjoyed it…
WATERMELON AND MARINATED RAINER CHERRIES Fresh watermelon cubes combined with fresh RAINER CHERRIES marinated in Balsamic vinegar with orange rind sticks. Topped with plain plant yogurt, brown sugar, fresh lemon squeeze and a few drops White Truffle Oil! Exquisite, with or without the truffle oil! A shave of dark bakers chocolate adds to the excitement! […]
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GREEN APPLE CUCUMBER SALAD – low fat Sliced green apple, sliced seed cucumber, onion, tarragon and fresh lemon tossed with a low fat brown sugar curry-cinnamon yogurt dressing. Yikes. Smooth and buttery tasting! Serves 6
POTATO CUCUMBER SALAD WITH FAT-FREE DRESSING • fat-free salad except for a few olives and what’s naturally in tofu • FAT-FREE DRESSING Boiled potatoes, fresh seeded cucumber, onion, spiced tofu, peas and Kalamata olives. Tossed with lime juice, sugar and Poupon mustard. Tasty and smooth! Tasty enough to put leftovers on a sandwich – with […]
TOMATO TURNIP TOFU STEW Stew, because there’s more solids than liquid. Sauteed celery and onion simmered with parsnip, turnip, carrot and cabbage. Seasoned with garlic, basil and allspice with a touch of smoke. Chopped broccoli, petite peas and extra-firm tofu cubes for added protein and texture. Quite lovely for a root stew. Flavors like chicken […]
COMBINATION CHOP SALAD Coleslaw, ham salad, baked potato salad, tofu egg salad plus green beans all chopped into one Combination Chop Salad. For the person who can’t make up their mind on what salad to pick, they get them all in one! ALL PLANTS! Makes 11 cups salad without dressing (dry mix)
AFC DRESSING-FREE MAC SALAD Not your traditional Mac Salad. More veggies, less macaroni. Garlic basil tarragon. Sauteed onion and sweet red pepper till soft and sweet. Raw celery scallion, red pepper again. Black olive, cilantro. Sweet peas and green beans. Served just like that with no dressing. If it tastes good and it goes smoothly […]
Delight Soy Chicken And Green Bean Salad Most of us wouldn’t think of putting fresh green beans in a chicken salad, but it works. PLANT CHICKEN OF COURSE! High fiber and a nice crunch with tiny cuts. Give it a try, see what you think! We reduce the fat by using Poupon Dijon mustard in […]
STUFFED CABBAGE WITH SAUERKRAUT BEANS GREENS A simple dish using few ingredients that tastes like it took hours to cook. Eat plain or serve with a salad or fresh cooked carrots! Applesauce also works! These frozen turnip greens were good – saves a lot of prep time too! Sauerkraut doesn’t always have to be eaten […]
CHICK’N GREEN OLIVE ELBOW SALAD Pan-fried chick’n and elbow macaroni tossed with tofu cubes, peas, celery, red onion and garlic stuffed green olives. The fat-free coating/dressing is nothing more than Balsamic vinegar, Poupon Dijon mustard with spices and basil. The total salad is low calorie compared to traditional mac salad – a refreshing mix of […]
DRIED BERRY CASHEW SPREAD A naturally sweet and savory dried berry and cashew spread! No added sugar! The berries, onion and cashews when slow-cooked create a savory component – producing a umami effect! It tastes like there’s pork in it. Makes 4 cups
FIELD ROAST SAUSAGE BITES A super easy and low calorie Hors’ Oeuvre that will please every palate! Pan-fried sausage and frankfurters – cut into 3/4 inch wide disks, top each with a dab of mustard, then spear each with a grape tomato! That’s it – delicious and juicy too! Makes as many as you want
RED CABBAGE AND GREEN BEAN SAUTE Salt, pepper and garlic, that’s all the seasoning we use to highlight the subtle flavors of the veggies without a lot of other flavors to distract from the main event! Serve alone or with rice. I like it both ways, depending on how busy I am and how much […]
FRESH CORN VEGGIE POT Fresh corn mixed with red cabbage, mushroom, celery, onion and pepper saute, along with peas, fresh ginger sticks and garlic. San Marzano tomatoes turn this summer veg fest into a savory delight! Just what Steve asked for – healthy and delicious! Makes 17 cups
EURO-ASIAN SPAGHETTI BOWL Sauteed green peppers, onions and matchstick carrots with green olive, artichokes, zucchini and roasted pepper. Steeped in a blueberry-pomegranate, apple cider, espresso coconut water broth with soy sauce, ginger and garlic. Add some smoked paprika and dried seaweed strips. Serve over spaghetti, top with Dijon mustard and pan-fried fresh breadcrumbs and you […]
ANTIPASTO VEGGIE BOWL A lot of broth or gravy isn’t always required in what otherwise might be called a soup. Roasted artichokes and black olives highlight this veggie bowl of sauteed pepper, onion, celery and cabbage. Combine with garbanzo and kidney beans, sweet corn and tomatoes. Seasoned simply with smoked paprika, dry mustard and turmeric. […]
ESCAROLE MANDARIN ORANGE SALAD Transforming bottled dressings, by adding low fat or no fat ingredients to extend the yield, while lowering the fat content, into a beautiful new creation without losing its familiarity! Then we drizzle it over an equally beautiful salad ingredient combination! Make as much dressing and as many salads as you want
AFC BROWN MUSHROOM GRAVY We’re making a brown mushroom gravy using the Parsley Diet Soup as a base. With the addition of a few ingredients a savory gravy is achieved, while still keeping down the fat content. Traditionally gravy was made from the fat drippings with a little water and thickener added. Today we don’t […]
PAN-FRY CARAWAY CABBAGE Super simple pan-fried cabbage, requiring only a little oil, caraway seed and salt and pepper. How easy is that? The surprise is the flavor achieved, when simply caramelizing green cabbage without a lot of extraneous ingredients that distract from its natural flavor essence! Serves 4
CAROTENE INSTANT MASHED POTATOES They look like super fluffy sweet potatoes, but when you don’t have the time, and you want a nutrient boost, add carrot juice in place of the milk the recipe calls for on the package. Instant never tasted so good! You just may make this a habit! Use wherever you use […]
BUTTER BEAN HUMMUS Butter Bean and tofu are the base which increase the protein content in this nutritious snack food dip/spread aka mayo substitute. Roasted red peppers, tarragon, garlic, vegan yeast and extra virgin olive oil (not much) enhances flavor and texture worthy of a celebratory event. Makes 6 cups
TOFU PUP SANDWICH FILLING OR SALAD Tofu Pups and green cabbage processed to a small dice, then mixed with Butter Bean Hummus! Serve in hot dog bun as a sandwich, or scoop onto a lettuce leave absent the bread! High protein, reduced fat. Nice! Makes 4-1/2 cups
AFC Purple Cabbage Weight Reduction Soup (WRS) Another fabulous cabbage soup, hitting all the right notes. Weight reduction or not, I love cabbage soup – ala Sharon! Makes a lot
SPINACH POTATO SKILLET Easy to make, low fat skillet supper with lots of spinach, peas, celery with pan-fried potato slices, grape tomatoes in a simple garlic mustard glaze!
EASY PAN-FRIED TOFU Seasoned with basil, garlic, salt and pepper, fried in grape seed oil. That’s it. Fries up quickly in just a little oil. Tastes and textures like the whites of a fried egg. Put it on bread or bun with ketchup and watch a fried egg sandwich emerge just like that with little […]
Sometimes simple tastes so good. I’ve been missing rice for a while. Peas too, been missing them. The fresh tomato add-on creates a juicy component to this simple rice. Nice! Makes 7 cups
BACK TO GREENS Fresh collard greens and broccoli cuts sauteed with celery, onion and green pepper. Mixed with Gardein Meatless Chick’n Strips then seasoned with a sweet Balsamic mustard sauce! Serves 4-6
ROASTED TOFU AND VEGGIES Tofu cubes roasted in marinade made with Liquid Bragg Aminos. Cabbage, yams, carrot and onion dusted with spice then roasted separately. Fresh boiled corn off the cob. Toss it all with salt and pepper and serve. That’s all you need to enjoy the essence of each vegetable! Steve’s lunch for a […]
Fresh OFF-THE-COB Veggie Saute The fresh corn in the market is so sweet this year, so we go with very little seasoning. Salt and pepper works. A simple, refreshing and satisfying dish for any meal – even breakfast! Makes 11 cups
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