Over 100 Fat-Free Recipes: Popular recipes, for health and vitality, prepared with as low oil content but without missing on taste and flavour

By ELIZABETH JYOTHI MATHEW

The book offers recipes of dishes that are nutritious as well as low in calories and high on taste. This book takes readers on a journey of culinary experimentation with different recipes that can then be incorporated into a healthy lifestyle. The recipes are divided into four sections: *Vegetable Dishes *Meat and Poultry Dishes *Seafood Dishes and *Desserts. These calorie-counted recipes will help you maintain a Diet and Nutrition that includes various types of food, ensuring all your nutritional requirements are met. #v&spublishers

• Language: English
• Publisher: V&S Publishers
• Release date: Dec 5, 2018
• ISBN: 9789350572849

Book preview

Cake

Vegetable Dishes

Cucumber Potato Salad

(Serves 4 persons)

Easy to make, easy to serve and easy on the tummy!

Ingredients

• 2 cucumbers

• ½ kg potatoes, washed

• 1 cup yoghurt

• Mint leaves

Method

Cook the potatoes in salted water and peel after cooling. Cut into slices. Peel cucumber and cut into slices. In a salad bowl, put one layer of potatoes and one layer of cucumber and sprinkle yoghurt dressing on it. Continue layering and sprinkle the mint leaves. Leave for at least half an hour and serve.

117 calories per serving

Yoghurt Dressing

(Serves 4 persons)

Want a dressing that’s simple yet delicious? Try this and add spunk to your dish.

Ingredients

• ½ litre yoghurt

• 2 tsp olive oil

• Juice of 1 lemon

• Salt and pepper to taste

Method

Mix all the ingredients in a blender. Taste and season.

1 tbsp = 34 calories

Easy Mixed Salad

(Serves 4 persons)

Watch your calorie intake with this good mix of vegetables and healthy dressing.

Ingredients

• 1 lettuce, washed and chopped roughly

• ½ kg carrot, peeled and grated

• ½ kg cucumber, sliced

• 2 apples, peeled and cut into thin strips

• ¼ kg red cabbage, chopped finely

• 1 cup yoghurt dressing

Method

Mix all the ingredients for the salad together. Add the yoghurt dressing and toss well. Put into a salad bowl and sprinkle with chopped mint leaves.

51 calories per serving

Breakfast Beans

(Serves 4 persons)

Start your day with this healthy breakfast and feel great!

Ingredients

• 1 tsp oil

• 2 onions, chopped

• 6 medium tomatoes, chopped

• 2 tsp coriander leaves, chopped

• 1½ cup kidney beans

• Salt and pepper to taste

Method

Heat the oil in a non-stick frying pan. Add onions and fry till soft and golden. Add the tomatoes and cook, stirring occasionally until mixture is reduced to a smooth puree. Add the coriander leaves and simmer for about 15 minutes. Remove from heat and serve hot or cold with fresh bread or toast. Garnish with extra coriander leaves.

130 calories per serving

Mushroom Pate

(Serves 4 persons)

This is good as a snack or even as a main meal.

Ingredients

• 2 onions, finely chopped

• 500 gm mushroom, finely