Low-cal, Low-fat Recipes

Low fat recipes

Sausage, Mushroom and Broccoli Quiche Recipe
Per serving - 142 cals, 4g fat, 6g carbs, 19g protein
Makes 8 servings
A healthy meal for breakfast, lunch or dinner

Ingredients
6     egg whites
1/4     cup 2% cottage cheese
1/4     cup shredded colby cheese
1     cup soy milk
1/4     cup flour
1     tsp garlic, minced
6     medium mushrooms, sliced
1     cup broccoli, chopped
12     ounces turkey, sausage

Directions
   1. Cook sausage and crumble.
   2. Cut mushrooms and broccoli
   3. Mix egg whites, cheeses, milk, flour, and garlic. Add mushrooms, broccoli and sausage.
   4. Pour into a greased 9" pie pan.
   5. Bake at 350 degrees for 30 minutes.



 Spicy Chicken 
Makes 4 servings
Quick and spicy. You can reduce the sodium by using a lower sodium salsa.

Ingredients:
16     ounces chicken breast, fresh, boneless, skinless
8     ounces salsa
8     ounces corn
2     tablespoons pepper, jalapeno, minced

Directions:
   1. Put the salsa, peppers, and corn in a non stick skillet
   2. Bring to a boil
   3. Place the chicken breasts on top, spooning a little salsa over
   4. Reduce the heat to a slow simmer
   5. Cover and cook for 15 minutes or until the chicken is done.
   6. Be careful not to scorch the bottom. Add water if needed during cooking.

Per serving - 184 cals, 3g fat, 16g carbs, 26g protein    -    ENJOY!

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