According to the Foodimentary website, January is Fat-Free Living month. Makes sense since this is typically the time of year when we decide to turn over a new leaf; start that exercise regimen, and eat healthier foods. After the past 10 months or more of hunkering down, this might be more applicable than ever.
I found these recipes on www.allrecipes.com and they were touted as low-fat. I’ll be honest, I don’t read labels when I shop and I really don’t know what recommended daily fat intake levels are. So, I just had to have faith in these recipes and included the nutrition information for those of you who are savvier about this. I welcome any feedback, but better yet, any fat-free or lowfat recipes you would like to submit would be great!
That being said, I plan to polish off the leftover oyster stew from Christmas Eve (made with half-and-half) for lunch today, and I still have half a carton of eggnog stashed in the fridge to finish off. I too will be turning over a new leaf with my eating habits in the new year.
Paleo Chicken Stew
Recipe by: Tonna Jacobson
• 2 tsp. olive oil
• 1 small red onion, chopped
• 2 cloves garlic, minced
• 2 skinless, boneless chicken breast
halves, cut into cubes
• 2 sweet potatoes, peeled and chopped
• 1 c. fresh spinach, or to taste
• 1 pinch crushed red pepper, or more to
• 1 pinch paprika, or more to taste
• Sea salt to taste
• 1/2 c. chicken broth, or more to taste
Heat olive oil in a saucepan over mediumhigh heat. Sauté onion and garlic in hot oil until softened, about 5 minutes. Stir chicken, sweet potatoes, spinach, crushed red pepper, paprika, and sea salt with the onion and garlic in the saucepan. Pour as much chicken broth into the saucepan to make the mixture as soup-like or stew-like as you’d like it.
Bring the broth to a boil, reduce heat to medium-low, and simmer until the chicken
is no longer pink in the middle and the sweet potatoes are tender, about 30 minutes. (Yield: 6 servings)
Nutrition facts per serving: 145 calories; protein 9.6g; carbohydrates 20.9g; fat 2.5g; cholesterol 20.8mg; sodium 223.6mg.
Cabbage Fat-Burning Soup
Recipe by: Nell Marsh
• 5 carrots, chopped
• 3 onions, chopped
• 2 (16 oz.) cans whole peeled tomatoes,
• 1 large head cabbage, chopped
• 1 (1 oz.) envelope dry onion soup mix
• 1 (15 oz.) can cut green beans, drained
• 2 qt. tomato juice
• 2 green bell peppers, diced
• 10 stalks celery, chopped
• 1 (14 oz.) can beef broth
Place carrots, onions, tomatoes, cabbage, green beans, peppers, and celery in a large pot. Add onion soup mix, tomato juice, beef broth, and enough water to cover vegetables. Simmer until vegetables are tender. May be stored in the refrigerator for several days. (Yield: 15 servings)
Nutrition facts per serving: 90 calories; protein 4g; carbohydrates 20.7g; fat 0.5g; sodium 483.1mg.
Recipe by: Kathy Bias
• 8 roma (plum) tomatoes, diced
• 1/3 c. chopped fresh basil
• 1/4 c. shredded parmesan cheese
• 2 cloves garlic, minced
• 1 Tbsp. balsamic vinegar
• 1 tsp. olive oil
• 1/4 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• 1 loaf French bread, toasted and sliced
In a bowl, toss together the tomatoes, basil, parmesan cheese, and garlic. Mix in the balsamic vinegar, olive oil, kosher salt, and pepper. Serve on toasted bread slices. (Yield: 8 servings)
Nutrition facts per serving: 194 calories; protein 8.3g; carbohydrates 35.2g; fat 2.5g; cholesterol 2.2mg; sodium 470.9mg.
Slow Cooker Spicy Black-Eyed Peas
Recipe by: MJ46NY
• 6 c. water
• 1 cube chicken bouillon
• 1 lb. dried black-eyed peas, sorted and
• 1 onion, diced
• 2 cloves garlic, diced
• 1 red bell pepper, stemmed, seeded, and
• 1 jalapeno chile, seeded and minced
• 8 oz. diced ham
• 4 slices bacon, chopped
• 1/2 tsp.cayenne pepper
• 1 1/2 tsp. cumin
• Salt, to taste
• 1 tsp. ground black pepper
Pour the water into a slow cooker, add the bouillon cube, and stir to dissolve. Combine the black-eyed peas, onion, garlic, bell pepper, jalapeno pepper, ham, bacon, cayenne pepper, cumin, salt, and pepper; stir to blend. Cover the slow cooker and cook on low for 6 to 8 hours until the beans are tender. (Yield: 10 servings)
Nutrition facts per serving: 199 calories; protein 14.1g; carbohydrates 30.2g; fat 2.9g; cholesterol 9.6mg; sodium 341.4mg.
Red Lentil Curry
Recipe by: Emma Maher
• 2 c. red lentils
• 1 large onion, diced
• 1 Tbsp. vegetable oil
• 2 Tbsp. curry paste
• 1 Tbsp. curry powder
• 1 tsp. ground turmeric
• 1 tsp. ground cumin
• 1 tsp. chili powder
• 1 tsp. salt
• 1 tsp. white sugar
• 1 tsp. minced garlic
• 1 tsp. minced fresh ginger
• 1 (14.25 oz.) can tomato puree
Wash the lentils in cold water until the water runs clear. Put lentils in a pot with enough water to cover; bring to a boil, place a cover on the pot, reduce heat to medium-low, and simmer, adding water during cooking as needed to keep covered, until tender, 15 to 20 minutes. Drain.
Heat vegetable oil in a large skillet over medium heat; cook and stir onions in hot oil until caramelized, about 20 minutes.
Mix curry paste, curry powder, turmeric, cumin, chili powder, salt, sugar, garlic, and ginger together in a large bowl; stir into the onions. Increase heat to high and cook, stirring constantly, until fragrant, 1 to 2 minutes. Stir in the tomato puree, remove from heat and stir into the lentils. (Yield: 8 servings)
Nutrition facts per serving: 192 calories; protein 12.1g; carbohydrates 32.5g; fat 2.6g; sodium 571.9mg.
Quick Stuffed Tomatoes
Recipe by: Alison
• 4 large tomatoes
• 1 1/2 c. vegetable broth
• 1/2 c. sun-dried tomatoes, chopped
• 1 c. couscous
• 1/4 c. shredded nonfat mozzarella
• 1/4 c. chopped fresh basil
• 2 Tbsp. minced fresh mint leaves
• 1/4 tsp. ground black pepper
Preheat oven to 375 degrees. Cut the fresh tomatoes crosswise in half and scoop out the pulp; set aside. Invert the tomato shells on paper towels to drain.
In a small saucepan, bring the broth and sun-dried tomatoes to a boil. Remove the saucepan from heat and stir in the couscous. Cover and let stand for 5 minutes. Stir in the cheese, basil, mint and pepper. Then gently stir in the tomato pulp.
Place the tomato shells in an 11×7-inch baking dish. Spoon the couscous mixture into the shells, pressing the mixture firmly into the shells. Bake at 375 degrees for 25 to 30 minutes or until heated through. (Yield: 4 servings)
Nutrition facts per serving: 245 calories; protein 11.4g; carbohydrates 47.7g; fat 1.1g; cholesterol 1.3mg; sodium 283.9mg.
Do you have recipes to share? We’d love to hear from you. Email your recipes to firstname.lastname@example.org. Please include your name, city of residence, and a telephone number. For those who do not have internet access, you can mail your recipes to Hometown Focus, 401 6th Ave. N., Suite 1111, Virginia, MN, 55792.