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Recipe File: Low Fat
Broccoli Salad
I wanted to thank you for this good low fat recipe. So many of the recipes you offer look delicious but not ones I could enjoy as a weight watcher.
So Hurrah! success. I have already made this recipe twice and am raving to all about it. Keep up your good work.
Broccoli Salad (Adapted from a recipe on the Cheapskates website)
Ingredients:
500 grams of diced broccoli, both flowers and stems
1 red capsicum washed and diced
400 gram tin of corn kernels drained 6PP
1 small tin of water chestnuts drained and chopped 2PP
1 cup Jalna no fat Yogurt 2PP
100 grams Josephine’s Danish Low fat Feta 3PP
2 tbsp currants (or raisons) 2PP
2 tbsp Sunflower Seeds 4PP
½ red onion diced
2 tbsp Bacon Bits (found in spice section master foods soy product)
2 tbsp Splenda
2 tbsp Low Fat Mayo 2PP
3 tbsp Cider Vinegar
20 unsalted peanuts (can add chopped almonds if prefer) 4PP
Method:
Mix all together in a large bowl thoroughly until broccoli bits are coated with dressing. Refrigerate, for at least 4 hours. This recipe improves flavour in the next few days.
25 Points in total
Yields 11 cups which equal 2.2 points per cup very delicious!
Contributed by Sunny, 18th March 2012
So Hurrah! success. I have already made this recipe twice and am raving to all about it. Keep up your good work.
Broccoli Salad (Adapted from a recipe on the Cheapskates website)
Ingredients:
500 grams of diced broccoli, both flowers and stems
1 red capsicum washed and diced
400 gram tin of corn kernels drained 6PP
1 small tin of water chestnuts drained and chopped 2PP
1 cup Jalna no fat Yogurt 2PP
100 grams Josephine’s Danish Low fat Feta 3PP
2 tbsp currants (or raisons) 2PP
2 tbsp Sunflower Seeds 4PP
½ red onion diced
2 tbsp Bacon Bits (found in spice section master foods soy product)
2 tbsp Splenda
2 tbsp Low Fat Mayo 2PP
3 tbsp Cider Vinegar
20 unsalted peanuts (can add chopped almonds if prefer) 4PP
Method:
Mix all together in a large bowl thoroughly until broccoli bits are coated with dressing. Refrigerate, for at least 4 hours. This recipe improves flavour in the next few days.
25 Points in total
Yields 11 cups which equal 2.2 points per cup very delicious!
Contributed by Sunny, 18th March 2012
Low Fat Vegetable Sauce or Topper
Ingredients:
250g-350g low fat mince
1 onion
1 stick celery
2 carrots
2 cups chopped vegetables - capsicum, beans, broccoli, pumpkin, peas, corn - whatever is in the fridge.
1 tin chopped tomatoes
basil leaves
Pepper
Method:
Use a non-stick pan and a tiny splash of oil to fry the chopped onion, celery and carrots. This is called mirepoix and is the traditional base for good French cooking. Add the minced beef - 250g will serve 4 unless they are voracious teenagers. When that is browned, add a couple of cups of whatever vegetables you have lurking in the fridge, chopped to a more or less even size. Stir it all up, cook for a minute or two, then add a can of tomatoes. Season with salt and pepper and some fresh basil. Cook it down for about an hour, very gently, and add a couple of spoons of water if it dries too much. This is great with pasta or rice, or served over boiled potatoes, or on toast or as a filling for pies or toasted sandwiches. You can use any sort of vegetables, not forgetting broccoli stalk. It's almost fat free and loaded with good things. I managed 9 vegetables in my last batch. It will freeze, but leftovers will store in the fridge for a couple of days.
Contributed by Georgina Richard, 12th April 2010
250g-350g low fat mince
1 onion
1 stick celery
2 carrots
2 cups chopped vegetables - capsicum, beans, broccoli, pumpkin, peas, corn - whatever is in the fridge.
1 tin chopped tomatoes
basil leaves
Pepper
Method:
Use a non-stick pan and a tiny splash of oil to fry the chopped onion, celery and carrots. This is called mirepoix and is the traditional base for good French cooking. Add the minced beef - 250g will serve 4 unless they are voracious teenagers. When that is browned, add a couple of cups of whatever vegetables you have lurking in the fridge, chopped to a more or less even size. Stir it all up, cook for a minute or two, then add a can of tomatoes. Season with salt and pepper and some fresh basil. Cook it down for about an hour, very gently, and add a couple of spoons of water if it dries too much. This is great with pasta or rice, or served over boiled potatoes, or on toast or as a filling for pies or toasted sandwiches. You can use any sort of vegetables, not forgetting broccoli stalk. It's almost fat free and loaded with good things. I managed 9 vegetables in my last batch. It will freeze, but leftovers will store in the fridge for a couple of days.
Contributed by Georgina Richard, 12th April 2010