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Recipe File: Low Fat

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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
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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
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  • Home
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