Lite Recipes: Entrees
Lite recipes are for people who are controlling their cholesterol, fat or calorie
intake.
Sole en Papillote (in paper)
5 ounces fresh spinach, washed
and trimmed (about ½ bag)
1 medium onion, chopped
4 sole fillets (4-6 ounces each) –
any white fish (tilapia, flounder,
haddock)
½ tsp pepper
2 medium tomatoes, chopped
4 medium carrots, cut into
matchstick strips (can find in
produce section pre-made!)
½ cup low sodium chicken broth
2 teaspoons olive oil
8 thin lemon slices
4 sprigs fresh thyme or 1 tsp dry
thyme
4 scallions, sliced
Method:
1. Preheat oven to 400 degrees. Cut four, 15-inch squares of parchment paper
and fold in half diagonally, forming triangles. Open and coat with nonstick
cooking spray. (Can use foil, and skip coating with spray).
2. Divide spinach and onion among parchment pieces. Cut sole fillets in half
crosswise and top each portion of vegetables with 2 fillet halves, overlapping
them slightly. Sprinkle each with 1/8 teaspoon of pepper.
3. Top evenly with tomatoes, carrots and scallions. Drizzle each with 2
Tablespoons broth and ½ teaspoon oil. Top each with 2 lemon slices and 1
thyme sprig (¼ tsp dry).
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Page 2
4. Fold parchment (foil) over filling. Fold two open sides of triangle over to
seal. Fold over points at ends of creased side, making a five-sided packet.
Lightly coat packets with nonstick cooking spray and set on a baking pan
with sides to catch liquids. If not sealed well, food will not cook evenly or
thoroughly.
5. Bake until packets puff, about 15 minutes. (If using foil, packet won’t puff as
much). Transfer to plates and cut open tops of packets (be careful of steam).
Serve immediately.
Serving Size:
One packet
Yield:
Four packets (easy clean up!)
Exchanges per serving:
3 lean meat, 2 vegetable, ½ fat
Per serving:
202 calories, 13 gm total carbohydrate, 25 gm
protein, 6 gm fat, 1 gm saturated fat, 79 mg
cholesterol, 4 gm fiber 149 mg sodium 504 mg
phosphorus, 861 mg potassium
Source:
Cooking Smart for a Healthy Heart, by Reader’s
Digest
Sole with Lemon Butter Sauce
8 sole fillets (3-4 ounces each)
16 very thin lemon slices (from
1-2 lemons, seeds removed)
½ cup dry white wine
Juice of one lemon (3
Tablespoons)
1 Tablespoon unsalted butter
Ground pepper
Method:
1. Place wine in a large, lidded skillet. Fold each sole fillet into thirds. Arrange
in skillet. Season with ground pepper. Lay two overlapping lemon slices on
each piece of fish.
2. Bring wine to a boil. Reduce heat to medium-low. Cover. Simmer gently until
fish is opaque throughout, 3 to 5 minutes. With spatula, transfer fish to
serving plates.
3. Return liquid in skillet to boil. Cook until reduced to 1/3 cup, 1 to 2 minutes.
Add lemon juice. Remove from heat. Whisk in butter until smooth. Strain if
desired. Serve with fish. Garnish with fresh herbs and pepper, if desired.
Page 3
Serving Size:
2 filets
Yield:
8 filets
Exchanges per serving:
5 very lean meat, 1 fat
Per serving:
254 calories, 4 gm carbohydrate, 35 gm protein, 8 gm
fat, 3 gm saturated fat, 133 mg cholesterol, 128 mg
sodium, 815 mg phosphorus, 504 mg potassium
Source:
Modified recipe from Everyday Food Magazine
Jan/Feb 2005 from Martha Stewart
Tuna Noodle Casserole
1 ½ cups medium egg noodles
2 onions, finely chopped
2 celery sticks, finely chopped
1 red bell pepper, seeded and chopped
1 cup sliced mushrooms
½ cup thawed frozen corn kernels
1 (10 ½-ounce) can reduced-calorie condensed mushroom soup
2 (6-ounce) cans chunk light water-packed tuna, drained and flaked
½ cup fat free milk
2 teaspoons dry parsley (or 2 Tablespoons fresh)
½ teaspoon pepper
3-4 drops hot red pepper sauce (optional)
2 slices whole wheat bread, made into crumbs
4 teaspoons grated parmesan cheese
2 tomatoes, sliced
Method:
1. Preheat the oven to 350 degrees. Spray a shallow 2 quart casserole with
nonstick spray. Cook the noodles according to package directions. Drain.
2. Meanwhile, spray a large nonstick saucepan with nonstick spray. Heat. Sauté
the onions and celery until tender-crisp, about 2 minutes. Add the bell pepper,
mushrooms and corn. Cook, stirring until tender, about 5 minutes longer. Stir
in the soup, tuna, milk, parsley, pepper and pepper sauce. Remove from the
heat. Stir in the noodles. Transfer to the casserole.
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3. Sprinkle with the breadcrumbs and cheese. Bake until the crumbs are golden
brown and crisp, 15-20 minutes. Top with the tomatoes.
Yield:
4 servings
Exchanges per serving:
2 starches, 1 fat, 1 vegetable, 1 milk
Per serving:
383 calories, 55 gm carbohydrate, 26 gm protein,
7gm fat, 2 gm saturated fat, 65 mg cholesterol, 559
mg sodium, 352 mg phosphorus, 744 mg potassium
Source:
Weight Watchers New Complete Cookbook 2006
Chicken Tacos
1 pkg flour tortillas (12, 6 - inch)
1 chicken (3 to 3 ½ pounds)
1 pkg taco seasoning mix
6 oz cheddar cheese, shredded
12 Tbsp sour cream (optional,
low fat = 20 kcal per tbsp)
Shredded lettuce
Chopped tomato
Chopped onion
Method:
1. Remove skin from chicken and simmer until meat falls off the bone. Cut meat
into small pieces.
2. In a skillet, combine cooked chicken, taco seasoning and 1 ½ cups water.
Bring to a boil then simmer to desired consistency (10 to 15 minutes).
3. Shred cheese. Heat tortillas in microwave or iron skillet. Place 2 ounces
chicken mix in the center of each tortilla. Top with 2 oz cheddar cheese, 1
Tbsp sour cream, shredded lettuce, chopped tomato and chopped onion. Roll
up.
Yield:
12 tacos
Exchanges per serving:
1 vegetable, 1 bread, 3 lean meat, ½ fat
Per serving:
292 calories, 19 gm carbohydrate, 23 gm protein, 13
gm fat, 6 gm saturated fat, 71 mg cholesterol, 526 mg
sodium, 261 mg phosphorus, 283 mg potassium
Source:
The American Diabetes Association Family
Cookbook, Vol. II
Page 5
Turkey Cutlets with Cranberry Sauce
4 (3-ounce) turkey cutlets
¼ teaspoon salt
1 teaspoon green peppercorns or
½ teaspoon ground pepper
½ teaspoon dried thyme
2 teaspoons canola oil
¼ cup plus 2 Tablespoons dried
cranberries
1 onion, finely chopped
1 cup low calorie cranberry juice
cocktail
1 Tablespoon cornstarch,
dissolved in 2 Tablespoons water
1 Tablespoon red-wine vinegar
Method:
1. On a sheet of wax paper, sprinkle the cutlets on both sides with the salt and
pepper. In a large nonstick skillet, heat the oil. Sauté the turkey and onion,
stirring occasionally and turning the turkey once, until cooked through, 5 to 7
minutes on each side. Transfer the turkey to a platter.
2. In the same skillet, combine the cranberry juice, brown sugar, vinegar,
pepper(corns) and thyme. Bring to a boil. Stir in the cranberries. Reduce the
heat and simmer 5 minutes. Stir in the dissolved cornstarch. Bring to a boil.
Cook, stirring constantly, until thickened, about 1 minute. Spoon over the
turkey.
Serving:
1 cutlet with ¼ sauce
Yield:
4 servings
Exchanges per serving:
3 lean meat, 1 starch, ½ fat
Per serving:
243 calories, 28 gm carbohydrate, 26 gm protein, 3
gm fat, 0 gm saturated fat, 70 mg cholesterol, 193 mg
sodium, 200 mg phosphorus, 316 mg potassium
Source:
Weight Watchers new Complete Cookbook 2006
Teriyaki Salmon Foil Packet
¾ cup A1 Steakhouse Marinade for Seafood Ginger Teriyaki with Orange,
divided
4 salmon filets (4 ounce)
2 cups instant brown rice, uncooked
2 cups hot water
Page 6
2 cups shredded carrots
1 bag (6 ounces) snow
peas
Method:
1. Pour ½ cup of the marinade over salmon in a resealable plastic bag. Seal bag.
Turn to evenly coat salmon with marinade. Refrigerate 20 minutes to
marinate.
2. Preheat oven to 450 degrees. Remove salmon from marinade. Discard
marinade. Place 1 salmon filet on center of each of four 18 x 12 inch sheets of
heavy-duty foil. Combine remaining ¼ cup marinade, the rice, water and
vegetables. Spoon evenly over salmon. Bring up foil sides. Double fold top
and ends to seal packet, leaving room for heat circulation inside.
3. Bake 8 to 10 minutes or until salmon flakes easily with fork. Cut slits in foil
to release steam before opening each packet.
Yield:
4 servings
Exchanges per serving:
3 starch, 1 vegetable, 3 lean meat
Per serving:
497 calories, 67 gm carbohydrate, 34 gm protein, 8
gm fat, 1 gm saturated fat, 62 mg cholesterol. 717 mg
sodium, 556 mg phosphorus, 878 mg potassium
Source:
Kraft Foods Website: www.kraftfoods.com
Wild Rice and Chicken Casserole
1 (6 oz) package long grain and
wild rice mix
1 (2 oz) jar diced pimento,
drained
2 Tbsp unsalted margarine
2 Tbsp chopped fresh parsley
2 Tbsp all purpose flour
¼ cup Chablis or other dry white
wine (or substitute ¼ cup water)
Vegetable cooking spray
1 cup skim milk
½ cup sliced fresh mushroom
½ cup sliced green onion
4 cups chopped, cooked chicken
or turkey (skinned before
cooking and cooked without salt)
Page 7
Method:
1. Cook rice mix according to package directions, omitting fat. Set aside.
2. Melt margarine in a small heavy saucepan over low heat. Add flour, stirring
until smooth. Cook 1 minute, stirring constantly.
3. Gradually add milk. Cook over medium heat, stirring constantly, until
thickened and bubbly. Remove from heat, and stir in wine. Set aside.
4. Coat a small skillet with cooking spray. Place over medium heat until hot.
Add mushrooms and onion, and sauté 2-3 minutes or until tender.
5. Combine sautéed vegetables, rice, sauce, chicken, pimento, and parsley,
stirring well. Spoon mixture into a 2-quart casserole coated with cooking
spray. Bake at 350 degrees for 15 minutes or until thoroughly heated.
Yield:
8 servings
Exchanges per serving:
1 ½ starch/bread, 4 lean meat
Per serving:
206 calories, 7 gm carbohydrate, 22 gm protein, 9 gm
fat, 2 gm saturated fat, 63 mg cholesterol, 78 mg
sodium, 193 mg phosphorus, 283 mg potassium
Source:
Cooking Light, 1987
Parmesan Turkey Meatloaf
1 Tablespoon olive oil
3 Tablespoons ketchup
1 onion, finely chopped
2 Tablespoons grated Parmesan
cheese
1 ¼ pounds ground skinless
turkey
1 teaspoon minced garlic
4 slices whole-wheat bread, made
into fine crumbs
1 Tablespoon finely chopped
fresh basil, or ½ teaspoon dried
½ cup fat-free milk
¼ teaspoon dried thyme
1 egg white, slightly beaten
¼ teaspoon ground pepper
Method:
1. Preheat oven to 350 degrees. Spray an 8 x 5 inch loaf pan with nonstick
spray. In a small non-stick skillet, heat the oil. Sauté the onion until tender, 45 minutes.
Page 8
2. In a medium bowl, combine the onion, turkey, breadcrumbs, milk, egg white,
ketchup, cheese, garlic, basil, thyme and pepper. Blend well. Shape into a loaf
and transfer to the pan. Bake until browned and cooked through, 50-60
minutes. Let stand 10 minutes, then cut into 8 slices.
Yield:
8 servings
Exchanges per serving:
2 meat, ½ bread
Per serving:
180 calories, 10 gm carbohydrate, 18 gm protein, 8
gm fat, 2 gm saturated fat, 49 mg cholesterol, 187 mg
sodium, 191 mg phosphorus, 263 mg potassium
Source:
Weight Watchers New Complete Cookbook 2006
Pepper Steak
1 pound round or flank steak
2/3 cup chopped green onions
2 tsp soy sauce (or low sodium)
4 tsp canola or olive oil
1 tsp minced garlic
¼ cup water
2 cups green peppers, sliced in
strips
1 Tbsp cornstarch
2 cups celery, cut diagonally
Rice or noodles, 4 servings
(optional)
Method:
1. Trim all fat from steak, cut across grain in slices about 1 x ¼ inch.
2. Mix soy sauce and garlic. Drizzle soy sauce and garlic over steak and let
stand.
3. Prepare vegetables.
4. Heat half of oil until very hot in large skillet.
5. Add vegetables and stir-fry 2 minutes. Remove from skillet to warm pan.
6. Heat the other half of oil in skillet. Add steak, garlic and soy sauce; cook until
meat is no longer pink.
7. Add cornstarch to water and stir until smooth.
8. Add vegetables back to skillet with meat and pour water and cornstarch into
the pan. Stir constantly until mixture bubbles and thickens.
9. Remove from heat and serve over rice or noodles if desired.
Page 9
Yield:
4 servings
Exchanges per serving:
2 vegetable, 3 lean meat (without rice or noodles)
Per serving:
265 calories, 8 gm carbohydrate, 25 gm protein, 14
gm fat, 4 gm saturated fat, 77 mg cholesterol, 273 mg
sodium, 248 mg phosphorus, 613 mg potassium
(without rice or noodles)
Source:
Modified from The American Diabetes Association
Family Cookbook, Volume II
Sweet and Sour Pork
2 Tbsp all-purpose flour
¼ tsp salt
1/8 tsp ground white pepper
2 Tbsp vegetable or canola oil
1 pound lean pork, cut into 2 x ¼
inch strips
1 cup low sodium chicken broth
2 Tbsp cornstarch
2 tsp light soy sauce
¾ tsp finely chopped garlic
(approx. 1 clove)
½ cup apple cider vinegar
3 ½ cups green bell pepper, cut
into 1 ½ x ¼ inch strips (2 large)
1 (8 ¾ oz) can unsweetened
pineapple tidbits, drained
3 packets sugar substitute or
replacement (not Equal), .028 oz
or .035 oz
Cooked rice (optional)
Method:
1. Put flour, salt, and pepper in paper bag. Shake well to blend. Add pork strips
and shake to coat.
2. In large skillet, add oil and heat for 1 minute. Add pork strips. Cook, stirring
constantly, until evenly browned. Remove pork to plate. Drain off all but 1
Tbsp of oil.
3. Return pork to skillet. Pour in 1/3 cup of chicken broth. Reduce heat to very
low. Cover and simmer for 10 minutes, stirring occasionally. Add green
pepper strips. Cover, simmer 3 minutes more. Add pineapple tidbits.
4. In small bowl, combine (with wire whisk) cornstarch, light soy sauce, garlic,
vinegar, sugar substitute, and remaining 2/3 cup chicken broth. Stir broth
mixture into pork in pan. Increase heat to medium - high. Stirring constantly,
bring mixture to boil. Cook until thickened, about 2 to 3 minutes. Serve with
hot rice, if desired.
Page 10
Yield:
4 servings
Exchanges per serving:
2 vegetable, 1 fruit, 3 medium meat
Per serving:
353 calories, 15 gm carbohydrate, 27 gm protein, 19
gm fat, 9 gm saturated fat, 67 mg cholesterol, 396 mg
sodium, 284 mg phosphorus, 721 mg potassium
Source:
The Meal Challenge Cookbook by Roerig
Pharmaceutical
Spicy Grilled Pork Chops
6 (4 oz) lean center loin pork
chops (2" thick)
1 ¼ cup water
1 ¼ tsp pepper
1 tsp chili powder
½ tsp dry mustard
2 Tbsp vinegar
¼ tsp garlic powder
2 Tbsp minced onion
¼ tsp ground red pepper
1 Tbsp Worcestershire sauce
2 tsp sugar
¼ tsp hot sauce
Vegetable cooking spray
Method:
1. Trim fat from pork chops. Place chops in a shallow disk. Set aside.
2. Combine water and next 10 ingredients in a medium saucepan. Bring to a
boil. Pour over chops. Cover and marinate in refrigerator 8 hours, turning
occasionally.
3. Remove pork chops from marinade, reserving liquid. Coat grill rack with
cooking spray; place on grill over medium - hot coals. Cook chops 15 to 20
minutes or until tender, turning and basting frequently with reserved
marinade.
Yield:
6 servings
Exchanges per serving:
3 medium - fat meat
Per serving:
222 calories, 3 gm carbohydrate, 31 gm protein, 9 gm
fat, 3 gm saturated fat, 95 mg cholesterol, 105 mg
sodium, 265 mg phosphorus, 451 mg potassium
Source:
Cooking Light, 1989
Page 11
Vegetable Tofu Casserole
1 pound tofu
Vegetable cooking spray
1 medium onion, coarsely
chopped
2 cups cauliflower florets
2 cups broccoli florets
1 cup sliced fresh mushrooms
1 medium carrot, scraped and
sliced
1 clove garlic, minced
1 Tbsp plus 1 ½ tsp margarine
2 Tbsp all purpose flour
1 cup (4 oz) grated Swiss cheese,
divided
1 cup skim milk
1 tsp dried whole basil
½ tsp dried whole marjoram
¼ tsp salt
1/8 tsp white pepper
2 Tbsp unsalted sunflower
kernels, toasted
Method:
1. Wrap tofu with several layers of cheesecloth or paper towels. Press lightly to
remove excess liquid. Remove cheesecloth. Cut tofu into ½ - inch cubes and
set aside.
2. Coat a large nonstick skillet with cooking spray. Place over medium - high
heat until hot. Add onion, cauliflower, broccoli, carrot, mushrooms and
garlic. Sauté until vegetables are crisp tender. Remove from heat and add tofu
tossing gently. Set aside.
3. Melt margarine in a small saucepan over low heat. Add flour, stirring until
smooth. Cook 1 minute, stirring constantly. Gradually add milk. Cook over
medium heat, stirring constantly with a wire whisk until thickened and
bubbly. Add ½ cup Swiss cheese, basil, marjoram, salt and pepper. Stir until
cheese melts.
4. Place vegetable mixture in a 2-quart casserole coated with cooking spray.
Spoon cheese sauce evenly over top. Bake at 350 degrees for 20 minutes.
Remove from heat, sprinkle with remaining ½ cup cheese and sunflower
kernels. Bake an additional 5 minutes or until cheese melts.
Yield:
Exchanges per serving:
Per serving:
Source:
6 servings
3 vegetable, 2 medium - fat meat
256 calories, 13 gm carbohydrate, 16 gm protein, 17
gm fat, 5 gm saturated fat, 17 mg cholesterol, 216
mg sodium, 333 mg phosphorus, 371 mg potassium
Cooking Light, 1987