Low Fat Diva Blog

Low Fat recipes,cooking with beer/hops, adventures

Fettuccine Alfredo With Shrimp/Veggies January 26, 2011

Filed under: Low Fat Diva Blog,Main Dishes & Sandwiches — lowfatdiva @ 1:33 pm

I was sorting through my pantry early this morning to see what I needed to put on my grocery list and discovered a couple of packets of Knorr Pesto Mix and Alfredo Mix.   I always try to keep the pesto mix because it’s low in fat and you can do so much with it but had totally forgotten about the Alfredo mix.  If you make either mix per the directions, it will be very high in fat but if you use the tricks that I had tried to show you then you can enjoy the mixes without any reservations!  My Sponsor, Plumbs Market, carries a wide variety of Knorr mixes.

I made the Fettuccine with shrimp but you could easily make it with chicken breast, chicken tenders or even pork tenderloin.  You just need to remember if you use the pork to not overcook  if or it will be very dry and tough.  Always cook up your meat separately so you can  prepare it the way you like and then add it in the last few minutes before you serve the meal.  Enjoy 🙂   Please send comments/questions to 1lowfatdiva@gmail.com

Fettuccine Alfredo With Shrimp/Veggies

9 oz. of fettuccine noodles

2-3 cups of frozen mixed vegetables

1 package of Knorr Alfredo Mix

9 oz of shrimp/chicken breast strips/chicken tender strips/ pork tenderloin pieces

Fat Free 1/2 & 1/2

Cook fettuccine noodles according to package (less time for aldente) Just before the noodles are done add the vegetables to the water.  Cook only for about 2-3 min or until crisp tender.  While your pasta is cooking saute chicken or pork with a bit of minced garlic in a pan that has been sprayed with Pam.  If you are using shrimp you can also saute them until they are just pink or you can add them to your pasta water for a few minutes at the end.  The timing for cooking your shrimp will depend on the size of shrimp – BE CAREFUL to not over cook the shrimp or they will be rubbery!  Drain everything that is in the pasta water.  Rinse with hot water to remove the starch from the pasta.  As the pasta drains, heat up the 1/2 and 1/2 (use the same amount the back of package calls for milk/cream) slowly.  You do not want it to boil.  Slowly add the sauce using a whisk to smooth out.  You can use a little less of the Fat Free 1/2 & 1/2 if you want you sauce to be a bit thicker.  If  you choose the package will also ask you to add 1 Tlb of butter but use low fat margarine.  Once the sauce begins to thicken you can  stir in the pasta, vegetables and the meat you chose to use. Mix it all up well

Put on a serving plate and top with a couple of tablespoons of shredded Parmesan cheese ( pretty low in fat).  And whala you have dinner!  Make a side salad and some homemade garlic pita bread and you have a great meal that will put a smile on anyone.  It taste good, is low in fat and you don’t feel like your eating some package meal!



A Reason To Choose Low Fat Options January 25, 2011

Filed under: Low Fat Diva Blog — lowfatdiva @ 1:43 pm

In one of my last professions I had the opportunity to interview many wonderful people!  Everyone from Al Roker, to a journalist that travels with Presidents to people who are heroes.  One woman who I interviewed was more than just a hero in my book, she is a fighter not only for herself and the condition she has but for developing research/cure for the disease.  I met Tracey when I was doing some research on MS for a show and immediately formed a bond with her.  Tracey and her “gang” hold numerous fundraisers during the year to raise money for  research/cure of MS.  She and her “gang” have raised thousands and thousands of dollars to help with research/cure.

A great deal of my findings claimed MS did not run in families!  Well, that did not hold true in a small town in Michigan.  Not only did brothers and sisters have the disease but I found 2 families who had older children with the disease.  And in each case the sister had the disease worse than the brother!  Some doctors and researchers may say it does not happen within siblings,  but they would have a hard time convincing two wonderful families who have children that are trying to live with MS.

If you are unsure what MS is you should really look it up, you will be alarmed by the disease and you will begin to understand the struggles people who have disease go through.  In a nut shell, people who have MS deal with extreme fatigue, muscle weakness, pain, daily injections and a host of other symptoms.  Most people with MS have what is known as relapsing-remitting where the disease flares up every year or so but with Tracey, her flare ups can happen every other month!

Since meeting Tracey I try to keep up to date on research or news regarding MS.  My husband brought home an article recently and told me I would be quite interested in it.  The name of the article was How To Fight MS Without Drugs by Dr. George Jelinek.  I gave my husband “the look” and he encouraged me to read the entire article.  When I came across the part of the article where the doctor was diagnosed with MS in 1999 when he was 45 and had not relapsed because he started eating a more low fat diet!  NOW I was interested 🙂

Dr. Jelinek claims a person with MS can reduce symptoms and the frequency of relapses up to 95% if you make some lifestyle changes and one of those is selecting a low fat diet!  How does a low fat diet help with MS?  According to Dr. Jelinek MS patients accumulate more saturated fat in their cell membranes which is thought to stimulate the Th1 response, the release of myelin-damaging inflammatory chemicals by immune cells.  The doctor found in a study that patients who avoided foods high in saturated fat could reduce their relapses by up to 95%.  The injections MS patients have to take only reduce it by 30%.

The article goes on to give ideas of what to eat for this lifestyle and I’m happy to report many of them are what Fabulous Low Fat Foods is all about 🙂  The article is very insightful and to me gives a great deal of hope for MS patients.  IF  you know of anyone who has MS or you would like to know more, please feel free to email me 1lowfatdiva@gmail.com

Thank you.


Raisin Cookie Mix January 23, 2011

Filed under: Low Fat Diva Blog — lowfatdiva @ 4:00 pm

Recently I was at my new sponsor, Plumbs Market, perusing the aisles looking for my “staples” that I keep on hand when I spotted an endcap with some cookie mixes on it.  The name was one that I recognized from living in the Midwest – Janie’s Cookies.  As I was looking through the varieties for one that would be low in fat, I noticed the bag said “Margarine is not recommended, use butter”.  Ok then, that sounded like a challenge to me so I decided to purchase the Oatmeal Raisin Cookie Mix.

Since it was so cold and snowy on Saturday it seemed like a prime time to do some work in the “test kitchen” and my husband has been grumbling about the lack of cookies in the house.  So I set out my Blue Bonnet Lite Margarine to get to room temp and soften up a bit.  I then took the bag of cookie mix in a large bowl, added my stick of softened margarine and worked it into the mix.  I then added my 1 Egg Beater and some water.  The mix looked just like it should and I proceeded to bake my cookies as directed on the package.

I was almost finished when my husband came in from snow blowing the drive and he eyed the cookies.  Taking one in each hand he enjoyed them and raved about how good they were!  Hummmm, should I tell him they were low fat (about 1.5 grams in each cookie) or just let him revel in the taste and enjoy them?   I just let him enjoy them but had to tell you!

I like to keep mixes on hand for those occasions where I can whip up a batch of low fat cookies and stick some in the freezer.  Janie’s Cookie Mix is a bit costly but I think it’s worth it when the end result tastes just like home made 🙂  Enjoy!  For comment/questions please contact 1lowfatdiva@gmail.com


Creamy Chicken Lasagna January 21, 2011

Filed under: Low Fat Diva Blog,Main Dishes & Sandwiches — lowfatdiva @ 1:44 pm

Wow, is all I can say about this January weather we are having in the Midwest and not a good wow!  I hear from so many of my friends that it’s hard to get in the mood to cook when we have not seen the sun in weeks.  The consensus with everyone is  you want to  curl up on the couch and eat stuff 🙂  My guess is that it’s not necessarily good “stuff”!  But I do know what they mean.  The grill is difficult to get to (shoveling all that snow), you are filled with soup and tired of the same old pasta recipes.  So I have a new twist on lasagna and I think even picky eaters will like this version of lasagna.  Originally this recipe had 44 grams of fat in one serving – Holly Crow!  And yes, I made it quite often back in the day but today the version has much, much less…..thank goodness.  There are even some vegetables in the lasagna so you can make a salad to accompany and have a complete meal.  I also make some focaccia bread to have with the meal, which is very low in fat.  IF you don’t want to make focaccia because you don’t have any low fat pizza dough on hand, you can improvise garlic bread that will still be low in fat.  I spray home made bread, pita bread or bagels with spray butter (no fat) and sprinkle with garlic/sea salt…….whalaaaaa you have low fat garlic bread 🙂   Enjoy !  Please send comments/questions to 1lowfatdiva@gmail.com

Creamy Chicken Lasagna

3/4 lb. of lasagna noodles

1 28oz can of plumb tomatoes or you can use fresh grape tomatoes

1 lb. of chicken tenders or chicken breast

1 onion chopped

2 1/2 Tlb.  low fat margarine

3 Tlb. flour

1 Tlb of minced fresh tarragon (1 tsp of dried)

3 Tlb of chopped fresh basil (1 tlb dried)

1 tsp. chopped fresh/dried thyme

1 cup low fat chicken stock

1 1/2 cups fat free half & half

3 carrots sliced

1 cup frozen peas

salt & pepper

3/4 lb. of no fat mozzarella grated

Cook noodles in boiling salted water until almost done.  Drain/rinse in cold water.  Spray with Pam so they don’t stick together.  Drain, half or quarter and squeeze tomatoes if you use canned.  Fresh ones just quarter.  Cut chicken into bite size pieces.  Cook onion in skillet with  the oleo about 2 min.  Add flour and stir over low heat for 1 min (making your rue).  Stir in herbs.  Slowly add stock and half & half.  Boil 1 minute, add carrots and cook about 5 minutes.  Add chicken and cook about 5 more minutes.  Stir in peas and season with salt & pepper.  Remove from heat.  Spoon sauce to cover the bottom of a 10 X 12 baking dish that has been sprayed with Pam.  Lay your noodles over the sauce.  Pour more of the chicken sauce over the noodles, top with some of the tomatoes and sprinkle some of you mozzarella over the top.  Continue this layer method until you top with final noodle layer.  Use the rest of you mozzarella cheese over the top.  Cover with foil and bake 375 degrees for about 40 minutes.  Uncover and bake 5 more minutes.  Let stand 5-10 min. so the lasagna can set before you serve it.

Yummy!!!!  Low in fat, hearty and it will tantalize your taste buds 🙂  A different spin on a traditional dish.


Stroganoff January 12, 2011

Filed under: Low Fat Diva Blog,Main Dishes & Sandwiches — lowfatdiva @ 2:21 pm

I used to make Stroganoff a lot through the years and then for some reason just stopped.  Some people consider it a comfort food and others feel it’s too difficult to make so they don’t.  I have never thought if difficult to make but my old version was quite high in fat content, so I knew if I made it I would be redeveloping the recipe.

The other day I was looking through my frig, saw some left over pork tenderloin and decided it was time to get working on the new version of Stroganoff!  I looked at my old recipe but also remembered one I had read in The Stocked Kitchen cookbook so  I found that one.  Switched things up a bit and just like a TV star says “in 30 minutes you can have a great meal”.    This recipe is very versatile where you can use pork tenderloin, chicken, beef tenderloin or just use portabella mushrooms and leave out the meat.    Enjoy 🙂

For comments/questions contact me 1lowfatdiva@gmail.com


4 cups noodles (Penne, flat or what you like)

1/4 cup Shallots or 1/2 cup Onions chopped

4 oz fresh mushrooms (I use Portabella)

1 1/2 Tlb. Four

1 1/2 Tlb. Low Fat Oleo

1/4 tsp. Garlic Powder

1 cup Low Fat Chicken Broth

1/2 Tlb. Worcestershire Sauce

1/2 tsp. Dill Weed

1/2 cup No Fat Sour Cream

Left over cooked meat sliced thinly

Cook pasta according directions (a few minutes less for aldente).   In pan melt oleo over med heat, add shallots/onions and mushrooms.  Saute for about 5-6 minutes.  Stir in flour and garlic powder.  Whisk in broth gradually and bring to a boil, stirring occasionally until thickened.  This should take about 5-8 min.  Reduce heat and add sliced cooked meat (chicken, pork, etc).  Leave on warm for about 7 min. more.  Stir in the Worcestershire Sauce, dill weed and sour cream.  You can toss this with your drained pasta or you can serve on top of drained pasta.

Thanks to my friends at The Stocked Kitchen for the original recipe.


Tomato Tarragon Bisque January 11, 2011

Filed under: Low Fat Diva Blog,Soups & Veggies — lowfatdiva @ 1:33 pm

I have never been much on soups and especially not tomato!  Yet I find that I”m either learning to like soup/bisque or  I’m rediscovering them.  Recently while visiting my friend Hillary  she told me about a tomato bisque she was making on her wood stove and wanted to know if I would like a sample.  I thought it sounded interesting so I took a sample and it was delish!  Now, I need to explain to you that Hillary freezes her own vegetables and is into organic foods/meats.  So when she made the bisque it was from her home grown tomatoes that she had frozen.  The original recipe did call for things that would make it high in fat than I felt comfortable so the recipe that I’m sharing has changed a bit.

If you decide to make the bisque don’t worry if you don’t have any organic/home grown tomatoes in your freeze, I actually used canned tomatoes for mine.  The bisque is great for lunch or supper.  I baked some home made bread to serve with mine.   Enjoy 🙂

Please feel free to send questions/comments to 1lowfatdiva@gmail.com

Tomato Tarragon Bisque

1/2 cup diced onion

1 clove of garlic

Fresh Tarragon

2 Tlb. Low Fat Margarine

4 cups diced tomatoes

3 cups Low Fat Chicken Broth

2 Tb. four

1/2 cup Fat Free half and half

Fresh Parsley

1 Tlb. honey

Saute the diced onion in a saute pan that has been liberally sprayed with Pam until the onion is clean.  Add in 1 -2 Tlb. fresh minced Tarragon, the tomatoes and the chicken broth.  Bring to a boil and remove from heat.

To make the rue:  Melt the 2 tlb. of oleo and add 2 tlb. of flour.  Stir for about 3 min.  Slowly add the half and half.  Simmer until think about 10 min.  Add 1/4 cup minced parsely and the honey.   Add this mixture to the tomato mixture.  If cool enough then either puree with emulsion mixer or blender.  Put bisque back in pan and cook for about 5 more minutes.

NOTE:  If the bisque is not thick enough you can make more rue and I added more tarragon after I pureed it.


Baked Oatmeal With Fruit January 7, 2011

Filed under: Breakfast — lowfatdiva @ 2:14 pm

First I want to say that I badly need a “do over” for the fist week of 2011!  Being sick was not part of my New Year’s plan at all.  That being said I also want to to say I”m sorry for not getting this recipe up before now.  I had every intention of posting it days ago but……..as they say crap happens!  So I’m having a “do over” and beginning my New Year today 🙂

I was happy to hear that a fast food restaurant was bringing something new to the menu like baked oatmeal, however when I did some research on the recipe I couldn’t believe the fat content – OUCH.  So, I decided to see what I could come up with.  If you are like me and live in the Midwest it is quite cold right now and something warm in the morning sounds good.  Plus if it’s low fat and sticks with you for a bit that is even better.  There is a coffee shop out in the middle of no where called “Hit The Road Joe Cafe” where I first had baked oatmeal.  Everything is made from scratch and they use organic and fresh fruits/vegetables, but I was quite certain the fat content was not as low as I hoped and as I did my research I discovered why.

Oatmeal is good for us and has proven to help lower cholesterol yet it has a fair amount of fat in in for some reason.  There are 3 grams of fat in 1/2 cup (dry) and that is the same for quick oats or the old fashion type.  So, as I was perusing baked oatmeal recipes I looked for other reasons why baked oatmeal would be so high in fat.  I found some recipes had eggs, cream, butter or nuts.   This answered a lot of questions to me so I knew I had to hit the “test kitchen” to mix things up a bit.  I found that I was not really crazy about adding the eggs to the baked oatmeal because it came out more like bread or a firm casserole.  The taste was ok but not what I had visioned for baked oatmeal (I think I was comparing everything to my first experience of tasting baked oatmeal at Hit The Road Joe Cafe).  I must have made 3 batches of baked oatmeal trying different combinations before I found one that was close to what I was looking for.

One important ingredient in bake oatmeal is fruit.  There are lots of variations you can try especially since it’s winter and most of our fruit is frozen.  Apple/raisin, blueberry/date are just some of the combinations that I tried where the flavor was pretty good.  Most of you know what your family likes for fruit so your fruit flavors will vary from mine.  Enjoy 🙂    Email questions/comments to 1lowfatdiva@gmail.com

4 cups of No Fat 1/2 & 1/2

1/2 cup packed brown sugar

1/2 tsp. sea salt

1/2 tsp. gr. cinnamon ( I like the flavor so I add more)

2 cups old fashion oats

2 cups chopped apples

1 cup raisins (can combine with part dates)

1 cup Wheat Germ

2 tsp. low fat margarine

Spray with Pam a 9′ square glass baking dish or a 2 quart baking dish.  In a 2 quart pan heat the milk, oleo and sugar until is melted.  Gently add the rest of the ingredients.  Pour in baking dish and cover.

Bake at 350 degrees for about 45 min.

NOTE: when I made this with blueberries I tossed them with about 2 Tlb. of lemon juice before I added them to the mixture and I also put some lemon zest to the mix instead of the cinn. and I added some vanilla.  Apple raisin is also a great combination that I have made a few times.

If you do not like the taste/texture of wheat germ you can just add another cup of old fashion oats.


Lose Weight By Eating

with Audrey Johns

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