Category Archives: AFC REDUCED-FAT RECIPES

Sharon’s Sour Green Beans

Some people eat green beans the same way their entire life. I like to try new and different. Today I had a beautiful pound of French green beans my shopper brought me, and since I’m back to restricting my fat intake, decided on something sour. The amount of fat from the olive and pine nutContinue reading “Sharon’s Sour Green Beans”

Morning Star Chicken Nuggets 4 Lilly

What can I say? Lilly Belle Loves Chicken. animal chicken. If you’re going to buy Lilly a treat, it had better have the word chicken in it. Not to worry. Lilly Loves MorningStar CHIK’N NUGGETS no matter how you spell it. Truth is, although pan-fried is not recommended on the label, I prefer mine pan-friedContinue reading “Morning Star Chicken Nuggets 4 Lilly”

Three Bean Butler Soy Chicken

Three Bean Butler Soy Chicken Fresh green beans, canned pinto and black beans, canned mushrooms, with Butler soy chicken combined with flavorings and seasonings till done just right. High protein from garden of life! Eat plain or use as a topper for mashed potatoes or yams, or mix with cooked macaroni. Add prepared mustard and/orContinue reading “Three Bean Butler Soy Chicken”

Baked Bean Cracker Canapes

When you feel like cheese and crackers but have no cheese. Or when you want no-cheese to be the theme. Baked beans on a cracker topped with prepared horseradish and/or a spot of mustard satisfies as much or guess what, even more than the traditional you know what!! Makes as many as you want

Lilly’s Mac Tofu & Butler Chicken – low fat

Lilly’s Mac Tofu & But Chicken Dish -low fat When you happen upon a free box of MAC AND CHEESE don’t throw the whole thing away, save the mac and throw away the cheese packet. In public housing and senior residences, outsiders come in and throw food about in spots, like they’re feeding pigeons, comeContinue reading “Lilly’s Mac Tofu & Butler Chicken – low fat”

Forbidden Rice Cuban Beans

FORBIDDEN CUBAN BEANS AND RICE Black forbidden rice known for it’s toughness combined with cut string beans, Seasoned Cuban Style Black Beans, Campbell’s condensed tomato soup, Poupon mustard and seasonings. Makes 8 cups

Tomato Apricot Chili

TOMATO APRICOT CHILI Sauteed green pepper, onion, cabbage in extra virgin olive oil with coriander, curry and cumin. The sauce part contains tomatoes, pinto beans and apricots. Boiled tofu in turmeric and roasted peppers are the meaty part. Makes enough for a small gathering, A guaranteed ice-breaker for any event! Makes 15 cups 

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Spongy Pear Cake With Pear Whip

Spongy Pear Cake With Pear Whip A nine inch single layer SPONGY PEAR CAKE. Cut into thin wedges and served with PEAR CREAM WHIP. Made from a base of canned pears with yeast and baking soda for a different but enjoyable chew. Flour, sugar, thickeners, ginger, turmeric, coriander. Chia seeds and pecan meal. Maple/vanilla flavor.Continue reading “Spongy Pear Cake With Pear Whip”

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AFC Violife Cheese Crisps

AFC Violife Cheese Crisps Okay, there’s 80 calories per crisp served alone without cracker or bread. Since they’re rich it’s a filling snack to serve at a party. Not many guests would take two unless they think there’s nothing else to come. I made Violife Mozzarella and cheddar, separately. They’re both great. Impressive is moreContinue reading “AFC Violife Cheese Crisps”

Baked Bean Corn Chowder low fat

BAKED BEAN CORN CHOWDER low fat Most diners wouldn’t expect soup made from canned products to taste this good. Maybe it’s the combination of walnut and flax oil with the skin and pith of a minneola orange and the San Marzano tomatoes, the herbs and spices and high quality veggies and beans that make itContinue reading “Baked Bean Corn Chowder low fat”

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Barbecue Green Bean Sun-Dried Tomato Rice

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.Continue reading “Barbecue Green Bean Sun-Dried Tomato Rice”

POM Ginger Ale Beets

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

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

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 fruitsContinue reading “Thousand Island Fruit Salad”

Take Your Medicine Rice – Ultimate Seed Explosion

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

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

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

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. TodayContinue reading “Potato Pepper Fry”

POTATO AND RED PEPPER CORN CHOWDER – GOAT

Originally posted on FAT-FREE CHEF PRIME CONTENT™ :
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 as much as when it was fresh. Lots…

Watermelon And Marinated Cherries

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!Continue reading “Watermelon And Marinated Cherries”

Green Apple Cucumber Salad – low fat

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

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 – withContinue reading “Potato Cucumber Salad With Fat-Free Dressing”

Tomato Turnip Tofu Stew

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 chickenContinue reading “Tomato Turnip Tofu Stew”

Combination Chop Salad

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

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 smoothlyContinue reading “AFC Dressing-Free Mac Salad”

Delight Soy Chicken And Green Bean Salad

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 inContinue reading “Delight Soy Chicken And Green Bean Salad”

Stuffed Cabbage With Sauerkraut Beans Greens

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 eatenContinue reading “Stuffed Cabbage With Sauerkraut Beans Greens”

Chick’n Green Olive Elbow Salad

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 ofContinue reading “Chick’n Green Olive Elbow Salad”

Dried Berry Cashew Spread

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

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

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 muchContinue reading “RED CABBAGE AND GREEN BEAN SAUTE”

Fresh Corn Veggie Pot

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

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 youContinue reading “Euro-Asian Spaghetti Bowl”

Antipasto Veggie Bowl

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.Continue reading “Antipasto Veggie Bowl”