Low-Fat & Low-Calorie Dishes – Summer List 2

June 23, 2011

Low-Fat & Low-Calorie Dishes: Fruits And Veggies More Matters.org

5 Low-Fat/Low-Calorie Entrées & Side Dishes

  1. Grilled Kabobs. Stack seafood (shrimp is an easy choice), lean meat, and vegetables on kabobs and coat with a small amount of olive oil. Heat through and serve—they’re always a hit! Recipe: Chicken Kabobs
  2. Corn on the Cob. Corn is great as is, but for something different, sweeten it up with a chili-lime topping. Recipe: Corn on the Cob w/Chili Lime Butter
  3. Grilled Fruit. Did you know that heating fruit makes it even sweeter? Slice and heat all of your favorite fruits on the grill. See our How-To Videos
  4. Sweet Potatoes. Substitute low-fat or non-fat milk instead of using heavy cream. Also, try low-fat sour cream instead of cooking with butter. Recipe: Sweet Potatoes with Maple Syrup
  5. French Onion Vegetable Dip. Substitute fat-free sour cream and dry French onion soup mix (low-sodium) to decrease fat and sodium.



5 Low-Fat/Low-Calorie Desserts

  1. 100% Fruit Popsicles. Purée your favorite fruits with a small amount of 100% juice of your choice. Place in molds and freeze. Try your hand at all different kinds of fruit combinations!
  2. Strawberry Shortcake. Who doesn’t love one of summer’s finest desserts? Place a ring of angel food cake in a bowl, top with lots and lots of fresh cut strawberries, a small dollop of low-fat whipped cream and wah-lah you have a low-calorie dessert that’s sure to satisfy your sweet tooth!
  3. Tiramisu. Use egg whites instead of whole eggs, reduced-fat cream cheese instead of regular cream cheese, and a low-fat cheese instead of a whole-milk cheese.
  4. Caramelized Plantains. This traditional Kwanza dish is normally deep fried. To decrease the fat and calories, try caramelizing the plantains with a small amount of walnut oil, raisins, and brown sugar.
  5. Fruit Pies. Fruit makes a great dessert! Instead of making pies loaded with sugar, try our kid-friendly Pocket Fruit Pies—4 pies are ready in only 15 minutes!

5 Low-Fat/Low-Calorie Breakfasts

  1. Smoothie. Offer a Power Gold Smoothie that not only tastes wonderful, but is full of color and nutrition.
  2. Fruit Pizza. Toast an English muffin and top with low-fat cream cheese and all of your favorite fruits! Create your own combination or try our Symphony of Fruit Pizza.
  3. Breakfast Wrap. Combine scrambled eggs on a whole grain tortilla with a slice of reduced fat cheese and sliced avocado and tomato.
  4. Homemade Fruit Spread. Purée your favorite fruits for a sweet spread full of antioxidants. Top whole wheat toast or biscuits for an easy breakfast!
  5. Sweet Potato Pancakes. Liven up the color and nutrients of your pancakes by adding sweet potatoes! Substitute whole wheat flour, low-fat milk and egg whites/substitutes. Recipe: Sweet Potato Pancakes

  Ways to Add Fruits & Veggies to Your Meals
  5 Healthy Dishes Kids Will Love
  Healthy Entertaining


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