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5-A-Day Low Fat Recipes

Low Fat Recipe

5-A-Day Low Fat Recipes help you meet your target of 5 portions of fruit and vegetables a day. Includes tacos, potato bisque and Asian apple chicken salad.

Red and green bell peppers

Tacos with Salsa

1 cup chopped tomato
1/3 cup chopped onion
2 teaspoons finely chopped fresh cilantro
1/2 clove garlic
1/2 teaspoon  finely chopped jalapeno chile pepper
1 to 2 teaspoons lime juice
Pinch ground cumin

2 medium green bell peppers, cut into thin strips
2 medium red bell peppers, cut into thin strips
1 medium onion, sliced
12 flour tortillas (7 to 8-inch) warmed
1/2 cup chopped celery
1 cup lightly packed fresh cilantro leaves

Recipe Directions

To make the tomato salsa:  In a small bowl, mix together all the salsa ingredients. Set aside.

To make the tacos:  Coat a large skillet with cooking spray, place over medium heat. Add the bell peppers and onion and cook, stirring, for about five minutes or until the onion is soft. Fill each warm tortilla with the pepper mixture, avocado, celery and cilantro and top with the tomato salsa. Roll up and serve.

The number of 5-a-day servings is one.

Nutrition Information

Recipe makes 12 servings
Calories 170
Carbohydrates 29g
Protein 6g
Fat 1g
Cholesterol 3g
Fiber 3g
Sodium 167mg

Two-Potato Bisque

Potatoes are a good source of potassium and the antioxidant vitamin C.

Eat 5 a Day 1 large sweet potato or yam, peeled and cut into 1-inch cubes
1 large baking potato, peeled and cut into 1-inch cubes
1 large onion, chopped (about 1-cup)
2 cloves garlic, minced
1 bay leaf
1 teaspoon dried thyme
1/8 teaspoon ground red pepper
2 cups low-sodium chicken broth
1 cup buttermilk
1 cup fat-free milk
2 tablespoons lime juice
Salt and ground black pepper
3 tablespoons fresh cilantro (optional)

In a large saucepan, combine the potatoes, onion, garlic, bay leaf, thyme, red pepper and broth. Bring to a boil. Reduce the heat and simmer, covered, for 15 minutes, or until the potatoes are tender. Remove the bay leaf.

In a food processor, puree the potato mixture until smooth. Return to the saucepan, and stir in the buttermilk, milk and lime juice. Season to taste with the salt and pepper. Cook over low heat until heated through; do not boil. To serve, ladle the soup into bowls and sprinkle with cilantro, if using.

Recipe makes 6 servings. Number of 5-a-Day servings: 1

Nutrition information per serving:
Calories: 99; Protein: 5g; Carbohydrates: 9g; Fat: 1g; Cholesterol: 2mg; Fiber: 2g; Sodium: 257mg

Asian Apple-Chicken Salad

Lutein in spinach may protect against age-related macular degeneration.

2 cups cubed cooked chicken breasts or firm tofu (not silken)
2 large apples, cored and cubed (about 2-cups)
2 tablespoons lime juice
2 tablespoons apple, carrot, or orange juice
1-1/2 tablespoon light-sesame oil
1 tablespoon light soy sauce
1 tablespoon mirin
1 1-inch piece fresh ginger, finely grated
1/4 cup chopped parsley
1/4 cup chopped fresh cilantro
3 scallions, thinly sliced
1 pound of baby spinach

Put the chicken and apples in a large bowl. In a small bowl, mix together the lime juice, apple juice, oil, soy sauce, mirin and ginger. Pour over the chicken mixture. Sprinkle the parsley, cilantro and scallions over the top and gently toss to mix. Cover and refrigerate up to several hours, if desired. To serve, layer the spinach on a platter and spoon the chicken mixture on top.

Recipe makes four servings. Number of 5-a-Day servings: 4.5

Nutrition information per serving:
Calories: 244; Protein: 25g; Carbohydrates: 18g; Fat: 8g; Cholesterol: 60mg; Fiber: 5g; Sodium: 370mg

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