What Low calorie/fat dishes can I freeze?

cbg

Mon, Sep 12 2016, 4:10 pm

Vegetable kugel
Any veggie, eggwhites, salt and spices. Mix and bake.

Veggie soup
Any veggie, salt, water, boil, blend

Chunky veggie soup
2 cans fine roasted diced tomatoes
2 packs frozen gumbo veggie mix
Water
Soup mix to taste
Boil
It's better with soup mix, but if you are against using soup mix salt and pepper will do.

You can broil frozen veggies on YT.
Brocolli, cauliflower, strignbeans, a very tiny bit of oil, a tsp is enough, salt, pepper fresh chopped garlic . Bake.

Brown rice and quinoa, freeze very nicely.
Can be made low fat

Last edited by cbg on Mon, Sep 12 2016, 4:15 pm; edited 1 time in total

Amarante

Mon, Sep 12 2016, 7:34 pm

Meatloaf made with ground white meat turkey or very lean beef.

Stews made with chicken or lean beef. It's also a great way to get veggies in as I generally add a LOT of veggies and stew veggies are meant to be soft. I make a nice braised oven stew with a very lean cut of beef. I cut it up myself and obviously cut off any visible fat and the cut is nit marbled. I know there is little fat because I refrigerate and there is almost no solid fat to take off. I don't use a lot of potatoes but I do use veggies like parsnips which have the same kind of appeal.

Chile again made with lean ground beef or ground turkey breast. Remember that just plain turkey breast is pretty high in fat because it uses darker fattier cuts.

I do a nice stuffed pepper. Again, sounding like a broken record. Lean meat and then drain far off before finishing the stuffing mix.

Minestrone soup. Any kind of soup with bagged green salad.

Amarante

Mon, Sep 12 2016, 7:59 pm

Smothered Barley with Chicken
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Recipe By: Cooking Light
Serving Size: 4

Ingredients:

1 teaspoon ground cumin
3/4 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon dried mint flakes
1/8 teaspoon garlic powder
1/8 teaspoon ground red pepper
6 (4-ounce) chicken thighs, skinned
1/2 teaspoon vegetable oil
Cooking spray
1 1/2 cups chopped onion
1 cup chopped red bell pepper
1 tablespoon low-sodium soy sauce
3 1/2 cups low-salt chicken broth
1 1/4 cups uncooked pearl barley
1 can (14.5-ounce) diced tomatoes, drained
6 tablespoons chopped green onions

Directions:

Combine the first 7 ingredients in a small bowl, and rub chicken with
half of spice mixture.

Heat oil in a large nonstick skillet coated with cooking spray over
medium-high heat. Add chicken; cook 1 minute on each side or until
chicken is browned. Remove the chicken from the skillet.

Recoat skillet with cooking spray; add chopped onion, bell pepper, and
soy sauce. Cook over medium-high heat 3 minutes or until vegetables are
lightly browned. Add broth, barley, tomatoes, and remaining spice
mixture, and stir well. Add chicken to skillet, nestling into vegetable
mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or
until chicken is done. Let stand 15 minutes. Sprinkle with green
onions.

Amarante

Mon, Sep 12 2016, 7:59 pm

Sephardic Beef Stew
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Recipe By: Cooking Light

Ingredients:

1/2 teaspoon olive oil
1 1/2 cups chopped onion
1/2 cup chopped celery
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon ground red pepper
1 tablespoon cornstarch
1 lb. sirloin, trimmed and cut into (1 1/2-inch) cubes
1/2 cup dry white wine
2 1/2 cups fat-free, less-sodium chicken broth
1/2 cup water
1 teaspoon minced peeled fresh ginger
2 garlic cloves, minced
2 cups chopped carrot
1 cup whole pitted dates, halved
1/4 cup whole dried apricots, halved
1 large (8-ounce) baking potato, peeled and chopped

Directions:

Preheat oven to 350°.

Heat oil in a large Dutch oven over medium-high heat. Add onion, celery, salt, and peppers to pan; sauté 6 minutes or until onion is tender.

Combine cornstarch and beef, tossing well to coat. Add beef mixture to pan; cook 5 minutes, browning on all sides. Stir in white wine, scraping pan to loosen browned bits. Stir in the broth, water, ginger, and garlic; bring to a boil. Remove from heat; cover and place in oven. Cook at 350° for 1 hour.

Stir in carrot, dates, apricots, and potato. Return to oven. Cover and bake at 350° for 1 hour. Stir well; cover and bake an additional 30 minutes or until beef is tender.

Nutritional Information:

Amount per serving
Calories 350 Calories from fat 23 % Fat 8.9 g Sa tfat 3.4 g Monofat 4 g Polyfat 0.4 g Protein 20.2 g Carbohydrate 45.9 g Fiber 5.4 g Cholesterol 45 mg Iron 2.4 mg Sodium 472 mg Calcium 52 mg

Amarante

Mon, Sep 12 2016, 8:00 pm

All-american Chili
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Recipe By: Cooking Light
Serving Size: 8

Summary:

Note: Like most chilis, this version tastes even better the next day.

Ingredients:

6 ounces hot turkey Italian sausage
2 cups chopped onion
1 cup chopped green bell pepper
8 cloves, garlic minced
1 lb. ground sirloin
1 jalapeño pepper, chopped
2 tablespoons chili powder
2 tablespoons brown sugar
1 tablespoon ground cumin
3 tablespoons tomato paste
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 bay leaves
1 1/4 cups Merlot or other fruity red wine
2 cans (28-ounce) whole tomatoes, undrained and coarsely chopped
2 cans (15-ounce) kidney beans, drained
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese (can use vegan cheese or just omit)

Directions:

Heat a large Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and the next 4 ingredients (onion through jalapeño) to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.
Add chili powder and the next 7 ingredients (chili powder through bay leaves), and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.

Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with cheddar cheese.

Nutritional Information:

Yield: 8 servings (serving size: 1 1/4 cups chili and 1 tablespoon cheese)

NUTRITION PER SERVING
CALORIES 375(29% from fat); FAT 12g (sat 4.6g,mono 4.1g,poly 1.1g); PROTEIN 28.9g; CHOLESTEROL 59mg; CALCIUM 165mg; SODIUM 969mg; FIBER 8.2g; IRON 5mg; CARBOHYDRATE 33.7g

Amarante

Mon, Sep 12 2016, 8:01 pm

Autumn Ragout with Roasted Vegetables
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Recipe By: Cooking Light
Serving Size: 10

Ingredients:

1 teaspoon grated lemon rind
3 teaspoons fresh lemon juice
2 teaspoons prepared mustard
2 teaspoons olive oil
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon pepper
4 cloves, garlic chopped
3 cups (1-inch) cubed peeled butternut sqaush
2 cups (1-inch) cubed peeled rutabaga
2 cups (1-inch) cubed carrot
1 small red onion, cut into 1-inch pieces
1 1/2 pounds skinned, boned chicken breast, cut into 1-inch pieces
1/2 pound turkey kielbasa, cut into 1/2-inch pieces
2 cups (1-inch) pieces napa (Chinese) cabbage
2 cups low-salt chicken broth
1/2 cup apple juice
1/2 cup Pennsylvania-Dutch Apple Butter or Spiced Pear Butter
1 can (15-ounce) navy beans, drained

Directions:

Preheat oven to 450º. Combine the first 8 ingredients in a 13 x 9-inch baking dish. Add squash, rutabaga, carrot, and onion, and toss well. Bake mixture at 450 degrees for 30 minutes or until lightly browned, stirring occasionally. Remove from oven, and reduce oven temperature to 350 degrees. Combine squash mixture, chicken, and remaining ingredients in a large Dutch oven. Bake at 350 degrees for 50 minutes or until vegetables are tender, stirring occasionally.

Notes:

Yield: 10 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 231 (24% from fat); FAT 6.1g (sat 0.9g, mono 1.7g, poly 1.4g); PROTEIN 23.4g; CARB 25.1g; FIBER 3.7g; CHOL 62mg; IRON 2.6mg; SODIUM 543mg; CALC 93mg;

Amarante

Mon, Sep 12 2016, 8:01 pm

Roasted Butternut Squash Soup with Apples and Garam Masala
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Recipe By: Cooking Light
Serving Size: 8

Ingredients:

8 cups (1-inch) cubed peeled butternut squash (about 2 medium)
3 tablespoons olive oil, divided
2 tablespoons maple syrup
1 teaspoon kosher salt
1 1/4 teaspoons garam masala
1/8 teaspoon freshly ground black pepper
Cooking spray
1/4 cup finely chopped shallots
4 cups chopped peeled Braeburn apple (about 1 pound)
1/4 cup sweet white wine
3 cups water
1 can (14-ounce) fat-free, less-sodium chicken broth
2 tablespoons soy milk

Directions:

Preheat oven to 400°.
Combine squash, 2 tablespoons oil, syrup, salt, garam masala, and pepper in a large bowl. Arrange squash in a single layer on a jelly-roll pan coated with cooking spray. Bake at 400° for 45 minutes or until soft.

Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add shallots; sauté 2 minutes or until tender. Stir in apple; sauté 2 minutes or until tender. Stir in wine; cook 1 minute. Stir in squash, water, and broth. Bring to a simmer; cook 3 minutes. Place half of soup in a blender; process until smooth. Strain mixture through a sieve into a bowl; discard solids. Repeat procedure with remaining half of soup. Stir in soy milk.

Notes:

While traditional curry powders often use turmeric as a base, garam masala, a North Indian spice blend, starts with a mix of cardamom, coriander, and black pepper. If you can't find Braeburn apples, Cortland apples will do. Use two percent reduced-fat milk in place of soy milk, if you prefer.

Nutritional Information:

Yield: 8 servings (serving size: About 1 cup)

NUTRITION PER SERVING
CALORIES 203(25% from fat); FAT 5.6g (sat 0.8g,mono 3.8g,poly 0.7g); PROTEIN 3.4g; CHOLESTEROL 0.0mg; CALCIUM 130mg; SODIUM 327mg; FIBER 5.9g; IRON 2.1mg; CARBOHYDRATE 40g

Amarante

Mon, Sep 12 2016, 8:02 pm

Moroccan Chicken Thighs
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Recipe By: Cooking Light
Serving Size: 8

Ingredients:

1/2 teaspoon olive oil
2 lbs. skinless, boneless chicken thighs
2 cups thinly sliced yellow onion
1 tablespoon minced peeled fresh ginger
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon freshly ground black pepper
4 cloves, garlic minced
1 1/2 cups fat-free, less-sodium chicken broth
1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 package (7-ounce) dried apricots (about 1 1/3 cups), halved

Directions:

Heat olive oil in a large Dutch oven over medium-high heat. Add half of chicken to pan; cook 5 minutes, browning on all sides. Remove chicken from pan. Repeat procedure with remaining chicken.

Add onion to pan; sauté for 3 minutes or until tender. Add ginger and next 6 ingredients (through garlic); sauté for 30 seconds or until fragrant. Stir in broth, scraping pan to loosen browned bits. Return chicken to pan; bring to a simmer. Cover, reduce heat, and simmer 1 hour or until chicken is tender.

Remove chicken from pan with a slotted spoon; cool slightly. Cut chicken into bite-sized pieces. Add chicken, chickpeas, and apricots to pan. Cover and simmer 10 minutes or until thoroughly heated.

Notes:

Inspired by North African tagines, this aromatic dish uses skinless, boneless chicken thighs and is ready in a little over an hour. This braise tastes best with dried California apricots; they're brighter and slightly more sour than Turkish ones. Serve over couscous, and garnish with a cilantro sprig for color.

Nutritional Information:

CALORIES 301 (29% from fat); FAT 9.7g (sat 2.5g,mono 3.8g,poly 2.2g); PROTEIN 24.5g; CHOLESTEROL 76mg; CALCIUM 53mg; SODIUM 397mg; FIBER 5.2g; IRON 2.7mg; CARBOHYDRATE 28.2g