Editors of Adams Media - The 50 Best Low-Fat Recipes. Tasty, Fresh, and Easy to Make!

Avon, Massachusetts

Low fat, no fat, high fat, fake fat: it seems that dietary recommendations over the last twenty years have changed with the wind. What are we supposed to eat? Are fats bad for us, and how much is too much?

Today the emphasis is more on good fat than super-low or no fat. We have to eat fat in order to absorb vitamins and obtain the essential fatty acids that are necessary for cell growth and production. The trick is to eat fats that are healthy. Monounsaturated fats, found in olive oil, nuts, and avocados, among other foods, may actually help reduce the risk of heart disease and theyre delicious! Its easy to transform recipes to use these healthy fats, and youll love how your food tastes.

Low fat is defined as 30 percent of calories from fat. Most Americans currently get 35 to 40 percent of their daily calories from fat, so while transforming your diet to a low-fat diet is a change, its not that drastic. Simple changes in the way you cook, cutting down on fat in recipes, and adding flavor with healthy, delicious ingredients will soon become second nature.

These fifty recipes are a great way to begin your new, low-fat lifestyle! The key is to start small. Make small changes; as you incorporate these into your life, gradually add more. Soon youll be fit, trim, healthy, and happier!

Crispy Tortilla Chips

Most commercial-brand tortilla chips are deep fried. With this lighter version, you dont sacrifice flavor, just the artery-clogging potential.

Yields 4 cups of chips

Ingredients

8 (6-inch) corn tortillas

2 tablespoons olive oil

1 tablespoon chili powder

1 teaspoon garlic powder

1 teaspoon ground cumin

teaspoon fine salt

teaspoon cayenne pepper

1. Preheat oven to 350F. Place tortillas on work surface and brush all sides very lightly with the olive oil. Cut tortillas into 8 wedges each.

2. Arrange tortillas in a single layer on a cookie sheet. Sprinkle with chili powder, garlic powder, cumin, salt, and cayenne pepper and toss to coat. Bake for 4 minutes, then turn and toss the chips and return to oven. Bake for 2 to 4 minutes longer until tortillas are crisp and light golden brown. Remove to wire rack to cool.

DIY Chips

You can flavor these quick and easy chips with anything youd like. Some finely grated Romano cheese sprinkled on the chips while theyre hot adds great flavor. And think about using different flavors and types of tortillas. This recipe can be used with everything from flour tortillas to blue corn tortillas.

Baked French Fries

One trick to getting these to crisp up is to give them room on your baking sheet. When the potatoes are too close to one another, they tend to steam and not brown.

Serves 8

Ingredients

4 large potatoes

1 tablespoon olive oil

1 teaspoon paprika

1 tablespoon chili powder

teaspoon salt

teaspoon cayenne pepper

2 tablespoons melted butter

2 tablespoons grated Parmesan cheese

1. Preheat oven to 475F. Scrub potatoes and cut into strips inch by inch by 4 inches long. In a medium bowl, toss together the potatoes, oil, paprika, chili powder, salt, pepper, butter, and cheese and mix Add potatoes and toss well.

2. Spread out on a baking sheet in a single layer. Bake, turning occasionally with a spatula, until golden brown, about 25 to 30 minutes. Serve hot.

Citrus Sesame Tuna

Sesame seeds make a wonderful addition to any healthy diet. In addition to having monounsaturated fat, they are chock-full of calcium, trace minerals, and cholesterol-blocking properties!

Serves 8

Ingredients

2 tablespoons lemon juice

1 tablespoon low-sodium soy sauce

1 tablespoon sesame oil

2 green onions, minced

2 (-pound) tuna fillets

cup sesame seeds, toasted

1. In shallow bowl, combine lemon juice, soy sauce, sesame oil, and green onions and mix well. Cut the tuna into 1-inch cubes and add to the marinade; toss to coat and let stand for 15 minutes.

2. Preheat oven to 400F. Arrange the fish in a single layer on a baking sheet. Bake until fish is just opaque, about 5 to 7 minutes. Sprinkle with sesame seeds and serve immediately with toothpicks.

Stuffed Mushrooms

The saltine crackers in this recipe can easily be replaced with any other cracker of your choosing, or try it with toast! Its a great make-ahead dish for your next party.

Serves 6

Ingredients

12 large mushrooms

1 tablespoon olive oil

1 onion, minced

cup minced green bell pepper

2 cloves garlic, minced

cup crushed saltine crackers

2 tablespoons grated Parmesan cheese

1 tablespoon minced flat-leaf parsley

teaspoon dried oregano leaves

teaspoon pepper

cup fat-free chicken broth

1. Preheat oven to 350F. Wipe mushrooms with damp paper towels and remove stems. Mince stems and combine in small saucepan with olive oil, onion, green bell pepper, and garlic. Cook and stir until tender, about 5 to 6 minutes.

2. Remove pan from heat and add cracker crumbs, cheese, parsley, oregano, and pepper.

3. Spoon mixture into mushroom caps, rounding the tops. Place in large baking dish and pour chicken broth around mushrooms.

4. Bake, uncovered, until mushrooms are tender and filling is hot, about 18 to 22 minutes. Serve immediately.

Pear and Tea Bread

You can use very ripe fresh pears in place of the canned pears. Simply peel, core, and mash 1-2 pears (the equivalent of 1 cup). The taste of this bread is so complex, you can serve it as part of an elegant brunch.

Yields 1 loaf; serves 12

Ingredients

1 (16-ounce) can pear halves

2 cups flour

cup sugar

cup brown sugar

2 teaspoons baking powder

1 teaspoon baking soda

teaspoon salt

teaspoon cardamom

cup vegetable oil

1 egg

1 teaspoon grated lemon zest

2 tablespoons lemon juice

cup powdered sugar

1. Preheat oven to 350F. Spray a 9" 5" loaf pan with nonstick baking spray containing flour and set aside.