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Lowfat Main Dishes

Main Dishes
cuban beef and rice
salsa chicken/rice   stir fry steak/veg

garden penne
vegetable lasagna
pasta sauce

Chicken Rice Casserole

2 cans low fat Cream of Mushroom Soup

2 cans low fat Cream of Chicken Soup

2 cups Rice (uncooked)

2 cups Skim Milk

1 package dry Onion Soup Mix

7 Chicken Breasts, (boned and skinned)

Mix and spread creamed soups, rice, and milk in casserole dish sprayed with cooking spray. Place chicken breasts on top. Sprinkle onion soup over chicken. Cover and bake at 325 degrees for 2-1/2 hours.

Chili Makeover

1 pound 93% lean ground beef
1 medium yellow onion, chopped
1 cup medium Picante sauce
4-6 Tablespoons chili powder
1 Tablespoon hot sauce
15 ounces tomato sauce (low sodium)
15 ounces cooked kidney beans (if canned, rinse and drain well)
15 ounces cooked pinto beans (if canned, rinse and drain well)
1 ounce cooked black beans (if canned, rinse and drain well)

In a large skillet, brown ground beef. Transfer cooked beef to a colender to drain and rinse with warm water to remove any excess oil. In another large skillet, carmelize onions (no oil or butter necessary). Add ground beef and tomato sauce. Add all other seasonings and beans. Simmer for about 15 minutes and serve hot.

This dish is great with a slice of part skim cheddar cheese melted on the top and served with baked pita chips (slice a piece of pita bread into triangles, rip apart and place on an ungreased baking sheet. Place in a 350 degree oven until crispy).

Yield: 8 bowls of chili

Cuban Beef and Rice

1 pound extra lean ground beef
1 tablespoon reduced sodium chicken stock
2 large potatoes
12 large green pitted olives, sliced
1/4 cup green olive juice (the juice that the olives are packed in)
1 small onion, diced
1 small red pepper, diced
1 small green pepper, dicd
3 cloves garlic, crushed
2 teaspoons salt
1 teaspoon Adobo (Blended spices popular in Spanish, Mexican and Puerto Rican cooking. Can be found in most supermarkets)
1 teaspoon black pepper
4 cups cooked white rice

Saute garlic and onion in chicken stock. Set aside.

Thoroughly brown the ground beef. A trick I learned from a friend: Drain as much fat from the beef as possible, then pour the beef into a colander and shake. Cover the beef with paper towels and pat gently. Stir the beef again and cover/pat with new paper towels. Repeat until a minimal amount of grease picks up on the paper towels. This will remove a lot of the fat that you would have ended up eating!

Wash potatoes. Pierce with a fork and place in the microwave for 7-10 minutes. The potatoes should be cooked through, but still very firm. Cut the potatoes into 3/4 inch cubes (discard skins).

Combine beef, olive juice, onions, garlic and potatoes in a large skillet. Stir to coat beef and potatoes with liquid. Add remaining ingredients, stir and cover at medium heat for 6-8 minutes until potatoes are tender.Use a slotted spoon to serve beef and vegetables over cooked rice.

Quick Salasa Chicken and Rice

1 cup water
1 can (14.5 ounces) low sodium chicken broth
2 cups instant white rice
1/2 cup Frozen Corn
1/2 cup can Black Beans, rinsed and drained
3/4 cup prepared salsa
1/2 -3/4 teaspoon cumin
1/2 can (12-ounces) Chicken Breast, rinsed

Measure rice. Measure frozen corn. Open can of black beans and rinse. Measure salsa. Open canned chicken, measure and rinse. Add water and broth to saucepan and bring to boil. Add rice and cook about 3 minutes. Add the rest of the ingredients and simmer for 3 minutes. Add more cumin for added flavor. Preparation Time: 3 minutes, Cooking Time: 4-6 minutes.

Stir-fried Steak and Vegetables

1 pound flank steak, thinly sliced across the grain
1 teaspoon sesame oil
1 cup thinly sliced carrots
1 cup broccoli flowerets
1 cup sliced water chestnuts
1 1/2 cups snow peas, trimmed
1 (15-ounce) can whole baby corn
1/2 cup chopped onion
3 tablespoons Kikkoman's Lite Teriyaki Marinade and Sauce
1 cup Swanson's Oriental Broth
1 tablespoon cornstarch

Combine sliced steak and marinade in a zip lock plastic bag or glass dish. Marinate in refrigerator 30 minutes. Lift meat from marinade and drain. Discard marinade.

Meanwhile, mix cornstarch and Swanson's Oriental Broth together in a small bowl. Set aside.

Heat 1 teaspoon sesame oil in a large nonstick skillet over high heat. Add carrot, broccoli and onion; stir-fry 2 minutes or until vegetables are tender-crisp. Add snow peas, corn and water chestnuts; stir-fry 1 minutes. Remove vegetable mixture from pan; set aside.

Add drained marinated steak and saute for 2 minutes. Return vegetable mixture to pan and add Swanson's Oriental Broth and cornstarch mixture. Cook until mixture boils and thickens, stirring constantly. Serve over rice.

Garden Penne

2 tablespoons sodium reduced chicken or vegetable stock
1 medium onion, diced
2 medium eggplants, unpeeled and julienned
2 medium zucchini, unpeeled and julienned
1 medium red pepper, diced
1 medium green pepper, diced
5 medium cloves of garlic, crushed
3 cups of canned or fresh plum tomatoes, diced plus juice
1/4 cup evaporated skim milk
1/2 bunch fresh basil
1/3 teaspoon salt (or to taste)
1/8 teaspoon pepper (or to taste)
1 12-ounce box of Penne pasta
1/2 cup freshly grated Parmesan cheese (optional)

Saute onion and garlic in chicken or vegetable broth for 5 minutes until transparent. Wash and dry julienne strips of eggplant and zucchini. Add eggplant and zucchini to onion/garlic mixture. Add more stock if necessary. Saute for 8 minutes. Add diced pepper and tomatoes plus juice. Mix together and saute for 3 minutes. Add 1/2 of the evaporated skim milk. This will add a pinkish color to the sauce. Use the remaining half of the milk if sauce needs more liquid or color, whichever you prefer.

Spoon sauce over hot, al dente Penne pasta. Sprinkle with basil, salt, black pepper and freshly grated Parmesan cheese


Low Fat Vegetable Lasagna

9 pieces Lasagne, uncooked
1 medium yellow onion, chopped (about 1 cup)
1 tsp. vegetable oil
2 garlic cloves, crushed
8 oz. mushrooms, sliced thin (optional)
1/4 cup fresh parsley, chopped
1 10-oz. package frozen spinach, thawed, drained thoroughly
1/4 tsp. salt
1/2 tsp. dried basil
1/2 tsp. dried oregano
2 cups meatless tomato or spaghetti sauce
1 15-oz. container part-skim or reduced fat ricotta cheese
3/4 cup shredded, part-skim mozzarella cheese
2 tbsp. grated Parmesan cheese (low fat)

Prepare pasta according to package directions; drain and cover with cool water until ready to use.

While pasta is cooking, combine onions and oil in a skillet over medium heat until golden, about 5 minutes. Add the garlic and cook about 1 minute. Spoon out half the onions and reserve for later. Add the mushrooms (if using) to the onions in the skillet. Cook, stirring over medium heat, until the mushrooms are tender and slightly browned, about 7 minutes. Add the parsley and a pinch of salt; transfer to a bowl.

Add the reserved cooked onion and the spinach to the skillet. Cover and cook over medium heat until the spinach is wilted, about 3 minutes. Uncover and cook over medium heat to evaporate any excess moisture, about 1 minute. Season with a pinch of salt.

Heat oven to 350 F. Drain the lasagne and pat dry with paper towels. Mix the oregano and basil with the tomato sauce. Spread 1 cup tomato sauce in the bottom of a 13 x 9 x 3-inch pan. Arrange 3 lasagne pieces, slightly overlapping, in the pan. Spoon the spinach mixture on top in an even layer. Spread with half of the ricotta. Sprinkle with 1/4 cup of the shredded mozzarella cheese.

Arrange a layer of 3 more lasagne pieces. Spread with the mushrooms, the remaining ricotta mixture, and 1/4 cup of the mozzarella. Top with the remaining 3 pieces of lasagne, 1 cup of tomato sauce and 1/2 cup of the mozzarella cheese. Sprinkle with Parmesan cheese. Bake until brown and bubbly, about 45 minutes.

Low Fat Pasta Sauce

4 servings

1 cup low fat cottage cheese
1/4 cup skim milk
2 tablespoons grated Parmesan cheese (low fat)
2 tablespoons dried dill weed
1 dash nutmeg
1 teaspoon black pepper, to taste

1. Combine all ingredients in food processor or blender and process until smooth.

2. Toss with hot pasta.