Low Fat Recipes For Dinner
Watching fat intake is not just about weight loss, it’s also preventive for a lifetime of good health. When making conscious decisions about low fat recipes, especially for dinner, it’s important to think about healthy foods, which are delicious and satisfying without feeling deprived. It’s also important to understand which fats are good and bad when deciding upon a low fat dinner recipe to prepare.
Low Fat Vs. Reduced Fat: What’s The Difference?
It’s not uncommon that many people don’t know the difference between reduced fat and low fat and how either relates to your diet and eating habits. Low fat generally describes a product that contains 4 grams or less of saturated fat per serving. Reduced fat refers to a product that has at least 25 percent less fat than the product’s original version, which includes all the fats, not just saturated fats. This is different from being low in saturated fat. Reading labels is very important when deciding between low in saturated fat or reduced fat items because information is deceptive and a reduced fat product may still be high in fat content.
Marinated Pork Tenderloin Recipe
- Servings: 3
- Calories Per Serving: 239
A lean cut of pork is a delicious protein enriched food that is comparable to the low fat content of chicken. A simple marinated pork tenderloin dish for 2 or 3 servings contains 239 calories per serving, with 3 grams of saturated fat. This dish also uses olive oil, balsamic vinegar and garlic, which are healthy cooking items and keep you on the low fat track for a healthy diet. In addition, using herbs such as bay leaves are flavorful and healthy too.
- 3 cloves of garlic
- 4 or 5 bay leaves
- 1 tablespoon of olive oil
- 1/3 cup reduced-sodium soy sauce
- 2 tablespoons balsamic vinegar
- 1 small pork tenderloin (1 pound)
In a small bowl, combine garlic, bay leaves, olive oil, soy sauce and vinegar. Place in a sealable plastic bag with the pork. Marinate for two hours. Preheat the oven to 425 degrees F. Remove the pork from the bag and save the marinade. Roast for about 30 minutes and baste once or twice with the marinade. Let sit for 10 minutes at room temperature before slicing thinly and slightly on the diagonal. Strain the remaining marinade, heat to boiling and use as a dipping sauce. Serves 2 to 3 people.
Balsamic Glazed Chicken Recipe
- Servings: 4
- Calories Per Serving: 175
When cooking with chicken, a classic low fat protein dinner entrée, using herbs and spices for flavor is a delicious way to save on calories and fat. Adding fresh vegetables is also an important part of any diet and a preventive measure for diseases and other ailments. Not all chicken has to be baked. Skillet cooking can be delicious and inventive especially with Balsamic Glazed Chicken Breasts, which serves 4 and contains 1 gram of saturated fat per serving—a perfect low fat dinner that satisfies any appetite.
- 3 teaspoons olive oil
- 2 whole boneless and skinless chicken breasts, halved and flattened from pounding
- ½ cup finely diced carrots
- ½ cup finely diced onions
- 1 teaspoon minced garlic
- 1 tablespoon balsamic vinegar
- 1 tablespoon tomato paste
- 1 teaspoon sugar
- 1 cup defatted, reduced-sodium chicken stock
- 1/8 teaspoon salt
- Fresh ground pepper to taste
- 1 tablespoon finely chopped parsley
Heat 1 teaspoon of olive oil in a nonstick skillet. Add chicken and cook over medium to high heat and turn once for five minutes and remove. Heat remaining olive oil and add carrots, onion and garlic for five minutes. Add vinegar and turn heat to high and cook about 30 seconds. Add tomato paste, sugar and chicken stock and stir to blend. Add chicken breasts and any juices. Simmer gently, uncovered, over medium to low heat turning chicken once for 12 minutes or until tender. Season with salt and pepper and serve with parsley garnish.
Seared Salmon on a Bed of Fennel Recipe
When cooking fish, salmon is a very appropriate low fat and healthy choice for a diet. Adding healthy vegetables such as fennel, which contains no saturated fat can delight taste buds, especially when braised. Seared salmon on a bed of fennel uses olive oil with salt and pepper seasoning and has only 2 grams of saturated fat per serving for a serving of 4. Salmon is also a healthy option because it contains omega-3s, which prevents heart disease.
- Servings: 4
- Calories Per Serving: 350
- 1 tablespoon olive oil
- 4 four to six ounce pieces of salmon fillet
- salt and fresh ground pepper to taste
Spread oil in a glass-baking dish. Add fish pieces and turn gently with a rubber spatula and a fork until coated on both sides. Season with salt and pepper. Preheat a skillet. Sear the fish, skin side down for 1 minute. Turn carefully with a spatula and sear the other side for 1 to 1 1/2 minutes. Place on bed of fennel.
- Servings: 1
- Calories Per Serving: 30
- 1 large firm, unblemished head of fennel
- 3 teaspoons canola oil
- 4 garlic cloves
- Salt and fresh ground pepper to taste
Preheat over to 350 degrees F. Remove feathery tops and stalks and cut into quarters. Heat oil in casserole dish. Sauté the garlic until golden and remove. Add fennel and cook uncovered over medium heat occasionally turning until lightly browned about 7-8 minutes Season with salt and pepper. Bake for 20 minutes and pour juices over fennel when serving.
Recipes sourced from “New Low-Fat Favorites” by Ruth Spear