Health professional agree that eating fat can make us fat.
Much meat and many dairy products, baked goods, fast foods, snack foods, fried foods, sauces, gravies, and oils are loaded with fat, and eating them can lead to obesity.
You can cut fat without denying yourself the pleasure of good eating.
Here are some easy and delicious recipes to help you on your way to a low-fat way of life.
ZESTY LIME CORNISH HENS 6 Cornish hens, about 1 pound each 2/3-cup low-fat or fat-free Italian salad dressing ½ cup fresh limejuice ¼ cup green onions, chopped 2-tablespoon parsley, chopped 1-tablespoon lime rind, grated ¼ teaspoon paprika Salt and pepper to taste Wash hens; pat dry.
Combine remaining ingredients in shallow baking dish.
Add hens; turn to coat with marinade.
Cover and refrigerate overnight.
Turn several times.
Remove hens from marinade.
Grill over heat, 4 inches from heat, about 1 hour or until done, or bake in a 350-degree oven for 1 hour.
Turn and baste often with remaining marinade.
Yields 6 Cornish hens.
TURKEY BURGERS 1 pound ground turkey.
¼ cup dry bread crumbs ¼ cup onions, finely chopped 1 egg or egg white ½ teaspoon garlic powder Salt and pepper to taste Vegetable cooking spray Lettuce, tomato and onion slices Combine turkey, bread crumbs, onion, egg, garlic powder, slat and pepper in medium bowl.
Shape turkey mixture into 4 patties, each about ½-inch thick.
Spray large skillet with vegetable cooking spray.
Heat skillet over medium heat until hot.
Place patties in pan and cook for 5 minutes on each side until golden brown.
Cover and cook over low heat for 10 minutes longer or until cooked through.
Serve on toasted hamburger buns with lettuce, tomato and onion slices if desired.
Yields 4 servings.
SPICY SAUTÉED GREENS 1 small bunch kale (about 12 ounces) 1 small bunch collard greens (about 12 ounces) 2 tablespoon olive oil 4 to 5 large garlic cloves, minced 1/8 teaspoon crushed rep pepper 1 small onion, thinly sliced 1 tablespoon sugar 1 tablespoon rice vinegar Salt to taste Cut or tear leafy parts of greens from tough stems and center rib; discard stems and rib.
Rinse leaves two or three times in cold water and drain.
Slice leaves into bite-size pieces by rolling several leaves together and slicing into ¼-inch strips.
Bring 2 cups of salty water to boil in an oven or large saucepan.
Add greens and cook for 3 to 4 minutes or until leaves are bright green; drain.
Heat oil in a heavy large skillet over medium-high heat.
Add garlic, crushed red pepper and onions; cook for 1 minute.
Add greens, sugar and rice vinegar.
Continue cooking and stirring until greens are cooked through, about 3 minutes.
Season with salt and pepper.
Yields 6 servings.
HERB BAKED CATFISH 2 pounds catfish fillets 1 tablespoon olive oil 1 medium garlic clove, minced ½ teaspoon pepper ½ teaspoon salt ½ teaspoon paprika ½ teaspoon dried thyme ½ teaspoon dried basil ½ teaspoon dried oregano 2 tablespoons lemon juice 2 tablespoon parsley, chopped Combine garlic and olive oil; spread evenly over the bottom of a baking disk.
Combine pepper, salt, paprika, thyme, basil and oregano.
Sprinkle herb mixture on both sides of the fish.
Arrange fillets on top of greased baking dish.
Drizzle with lemon juice.
Bake at 350 degrees for 15 to 18 minutes or until fish is almost done.
Move the baking dish about 4 to 6 inches away from heat and broil 4 to 6 minutes longer or until fish flakes when tested.
Remove fish to serving platter and pour pan juices over fish.
Garnish with parsley if desired.
Yields 6 servings.