Delicious Low-Fat Diet Meals

Low-fat does not have to mean meals low on taste. In fact, with a few substitutions, you can still enjoy family favorites without the unhealthy fat. Since fat gives flavor to foods, the trick is to learn to adjust recipes to cut fat without sacrificing taste. The following meals use low-fat friendly ingredients such as cooking sprays, egg substitutes, herbs, and lean meats.

These potato pancakes work well alone or served with a side of turkey bacon or sausage.

Ingredients

2 cups grated potatoes (drain excess juice) Egg Beaters or other substitute equivalent to two eggs 1 tbsp. flour ? tsp. salt Cooking spray Optional: grated onion to taste

Directions

Mix dry ingredients and add to egg substitute. Add liquid to potatoes (and onion). Spray a non-stick pan with cooking spray. Heat pan and drop batter by tablespoons. Spread thin and cook until crispy on each side. Oatmeal with low-fat or skim milk and fresh berries Whole grain French toast made with egg substitute Low-fat yogurt with fruit

Create sandwiches using whole grain breads, lean meats, and lots of vegetables. Instead of butter, use mustard and low-fat salad dressing as condiments. Baked or roasted chicken (skin removed) are popular low-fat options for sandwiches, but other options are available. Check with your local deli and ask which lunch meats are low in saturated fat.

Soups made with a chicken or vegetable stock offer plenty of low-fat options. Here are a few recipes to add to your low-fat menu. Add a side salad or half sandwich for a satisfying meal.

Or try this recipe for egg drop soup using an egg replacement.

Ingredients

? cup egg replacement ? cup flour ? tsp. salt 1 tbsp. water Chicken or vegetable stock

Directions

Beat egg substitute with salt. Add flour and mix until there are no lumps. Add water. Drizzle mixture into boiling soup mixture from the tip of a spoon.

Low-fat dinners don't need to be a lot of work. In many cases, you can eat familiar favorites, but you will have to prepare them differently. For instance, don't fry fish. Instead eat it baked, broiled or grilled. Make burgers with ground turkey or lean beef. Small changes such as this can make a big difference in overall fat content.

Salads make a healthy low-fat dinner option, but be sure to check the label on the salad dressing of choice. Traditional dressings can add as much fat as a you'd get in a cheeseburger. Look for low-fat or no fat varieties.

In casseroles, exchange high-fat ingredients with low- or no-fat counterparts such as in this recipe.

Ingredients

1 lb. turkey Italian sausage ? cup onion 1 clove garlic minced 1 (15 ounce) can tomato herb sauce 2 cups cooked whole-grain corkscrew noodles 6 ounces shredded part-skim Mozzarella cheese 10 ounce package frozen chopped spinach (thawed and drained) 1 cup small curd low- or no-fat cottage cheese ? cup Egg Beaters ? tsp. salt 8 ounces sliced mushrooms Small can sliced black olives

Directions

Brown sausage with onion and garlic in a skillet. Drain fat. Stir in tomato herb sauce and noodles. Spray shallow baking dish with cooking spray. Spread meat mixture in bottom of baking dish. Mix together spinach, cottage cheese, egg substitute, and salt. Spoon spinach mixture over meat. Top with cheese, mushrooms, and olives. Bake at 375 for 20-25 minutes. (Makes 6 servings)

Looking for more ideas? Try some of these resources:

Restock your kitchen and pantry with low-fat food options including plenty of fresh fruits, vegetables, and whole grains. Shop for lean meats, and cut any excess fat from them before cooking. Look for low- and no-fat options in dairy products like sour cream, cottage cheese, milks, etc. Experiment with herbs and spices to add flavor, and learn to use cooking sprays in place of oils or butter. Once you learn to cook delicious, lower-fat meals, you won't even miss that unneeded fat.