5 delicious low fat meals!

Rossa Gallagher

A low fat diet does not mean you need to spend more time in the supermarket or longer in the kitchen. With some basic, inexpensive ingredients on hand, it's just as easy to come up with tasty low fat recipes as it is calorie laden catastrophes.

Grab some lean meat from the butchers, pick up a portion of skinless chicken, choose whole grain pasta or rice, throw in an assortment of veggies, fill your trolley with juicy fruits, opt for low fat dairy foods and hey presto you have the makings of a low fat gourmet feast. You can reduce temptation and save time by steering clear of the chocolate, biscuit, cake, crisp and fizzy drink aisles.

Once you have the healthy low fat foods the real fun can start. Read on for some mouth watering recipe ideas that will not lodge on your hips.

Southern sole

Preheat oven to 200 degrees. Spoon 1 can of black beans into the bottom of a glass baking dish. Add a chopped pepper and a jalapeno pepper to the beans. Rub 1 tablespoon parsley on to 4 sole fillets and place the fish on top of the beans. Spoon 3 tablespoons of tomato sauce over the fish and sprinkle with mint and oregano depending on your preference.
Bake uncovered for 15-18 minutes.

Serves: 4
Per Serving; Kcals 228, Total Fat 1.8g, Saturated Fat 0.4g, Carbohydrate 21g, Fibre 7.3g, Protein 32.1g

Lemon and herb chops

Trim 4 pork chops of all visible fat. Put in a pyrex baking dish and add 2 tablespoons of lemon juice, 1 teaspoon of oregano, 1 teaspoon thyme and a sprinkling of black pepper. Marinate for 10 minutes. Coat a non-stick frying pan with olive oil. On a medium-high heat, cook chops 4-5 minutes each side depending on thickness and desired doneness.
Serve with new potatoes, sweetcorn, peppers and baby carrots.

Serves: 4
Per Serving (1 chop); Kcals 165, Total Fat 6.7g, Saturated Fat 2.4g, Carbohydrate 2g, Fibre 0.5g, Protein 23.9g

Vegetable curry

Heat a teaspoon of olive oil in a large pot. Add 2 tablespoons curry powder and 1 tablespoon parsley and stir for 1 minute until sweet-smelling. Stir in 1 chopped onion, broccoli and potato wedges and sauté for 3-4 minutes, stirring constantly. Add green beans and cauliflower and cook for 2 minutes.
Add a tomato and 2 tablespoons of tomato sauce. Simmer uncovered for 15 minutes until vegetables are tender and sauce has thickened. Serve with whole grain rice.

Serves: 4-6
Per Serving; Kcals 232, Total Fat 4.7g, Saturated Fat .4g, Carbohydrate 40.4g, Fibre 9.6g, Protein 6.7g

Chicken salad

In a small bowl, blend 2 tablespoons fat-free mayonnaise, 3 tablespoons low-fat yogurt, and 1 teaspoon lemon juice. In a separate bowl, combine chopped cooked chicken breast, some red and green peppers, black beans, peas, sweet corn, red onion, cucumber and tomato all finely chopped. Stir in dressing. Serve on lettuces leaves or make a wrap using a whole wheat tortilla.

Serves: 4
Per Serving; Kcals 166,Total Fat 1.9g, Saturated Fat 0.3g, Carbohydrate 14.6g, Fibre 2.7g, Protein 22.8g

Tropical fruit salad

Combine 1/2 a small pineapple, 2 large mangoes, 2 sliced kiwis and 2 medium oranges in a large bowl. Pour desired quantity of warm water, 1 tablespoon lemon juice, 1 tablespoon lime juice and 1 teaspoon of sugar. Stir the syrup until sugar dissolves. Drizzle over fruit. Toss and refrigerate until ready to serve.

Serves: 4-6
Per Serving; Kcals 123, Total Fat 0.6g, Saturated Fat nil, Carbohydrate 28.1g, Fibre 3.5g, Protein 1.5g

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