Low Fat Diva Blog

Low Fat recipes,cooking with beer/hops, adventures

Mini Drums With Tandoori Sauce February 23, 2014

Filed under: Appetizers & Drinks,Main Dishes & Sandwiches — lowfatdiva @ 4:16 pm

We have all heard that eating only white meat (breast) of a chicken is the lower fat option, but you know sometimes I want some dark meat!  Well, I have found that if you eat the “drums” of  chicken wings and remove the skin, you are only looking at about 4 grams in 3 drums if prepared properly 🙂  Yeaaaaa!!!!

This recipe can be a bit spicy but if you want to alter the spices that will be fine too.  Enjoy!!!!

2 1/2  pounds chicken drummettes (about 25)
1 medium onion, cut into wedges
4 ounces  tomato sauce
3 – ounces  plain fat-free yogurt
1/2 tablespoon ground coriander
4 cloves garlic, coarsely chopped
1 teaspoons chopped fresh ginger
1  teaspoons salt
1/2 teaspoon cumin seeds
1/2 teaspoon garam masala

If you can’t find the spice   graam masala in your local grocery, a typical Indian version of garam masala contains:

black and white peppercornsclovescinnamonblack and white cumin seedsblack, brown, and green cardamom pods

or you can leave it out like I did 🙂
1/2 teaspoon cayenne pepper (optional)
1/4 teaspoon red food coloring
2 whole cloves

Place the chicken drummettes in a 3-quart rectangular baking dish; set aside.
For the tandoori masala: In a blender or food processor, combine onion, tomato sauce, yogurt, coriander, garlic, ginger, salt, cumin seeds, garam masala, cayenne pepper (if desired), red food coloring, and whole cloves. Blend to a very smooth paste. (The color should be deep red.)
Pour the tandoori masala over the chicken drummettes; turn chicken drummettes to coat. Cover and marinate in the refrigerator for 4 to 24 hours. Do not go over 24 hours!
Preheat oven to 400 degrees F. Arrange as many of the chicken drummettes on the unheated rack of a broiler pan as will fit in a single layer. Bake for 20 -25 minutes. Turn oven to broil. Broil chicken 4 to 5 inches from the heat for 5-7 minutes or until chicken is no longer pink and pieces just start to blacken, turning once halfway through broiling.
Transfer drummettes to a serving platter. Repeat baking and broiling the remaining chicken.


Vodka Sauce February 7, 2014

Filed under: Main Dishes & Sandwiches — lowfatdiva @ 6:34 pm

Vodka sauce may sound strange to you if your family is used to regular pasta sauce but once you have taste this great versatile sauce you will wonder why it’s taken you so long to try it!  Yes, it’s that good 🙂  I do use a good vodka when I make this because I think it has a smoother taste 🙂  The sauce is so good you will want to just eat it by the spoon full.       Enjoy!!!!!

1 2-ounce piece  pancetta, finely diced
1 small onion, chopped
3 cloves garlic, chopped
1/2 cup vodka
1 28-ounce can crushed tomatoes
1/4 cup no fat half-and-half
2 teaspoons Worcestershire sauce
1/4-1/2 teaspoon crushed red pepper (if you want the sauce less zippy, use the 1/4 tsp or less)
1/4 cup chopped fresh Italian basil
Freshly grated Romano


Cook Pancetta in a large saucepan over medium heat until crisp.   Drain on a paper towel.
Return the saucepan to medium-low heat; add the onion and garlic. Cook until the onion is translucent, about 1 minute. Increase heat to high; add vodka and bring to a boil. Boil until reduced by about half. Stir in tomatoes, no fat half-and-half, Worcestershire sauce and crushed red pepper. Reduce heat to a simmer and cook until thickened, about 10 minutes.

Prepare your favorite pasta ( any type will work)  top with the sauce and sprinkled with the  pancetta, fresh Italian basil and sprinkle some fresh grated Romano.


vodka sauce


NOTE:  I have also used a blend of ground turkey breast with ground turkey sausage in my sauce (my husband thinks all sauce should contain meat).


Spicy Pasta With Seafood January 24, 2014

Filed under: Main Dishes & Sandwiches — lowfatdiva @ 4:36 pm

OMG, this is one of my favorite recipes and it tastes so wonderful.  You can make it spicy or scale it back if you need to.  I can’t always find “Littleneck Clams” but I still use the clam juice, I just add more shrimp to the mix.  If you are not fond of any certain seafood in the recipe just substitute for something you do like.

I serve this with a rustic bread (crunchy crust, tender inside).  My husband and I can almost eat it all by ourselves!  Enjoy!!!!

8 ounces uncooked linguine
6 ounces bay scallops
6 ounces peeled and deveined medium shrimp
1/2 cup chopped onion
1/4 to 1/2 teaspoon crushed red pepper (add to your liking)
3 garlic cloves, minced
2 tablespoons tomato paste
1 (14.5-ounce) can petite-cut diced tomatoes, drained
1/2 cup clam juice
12 littleneck clams
12 mussels, scrubbed and debearded
3 tablespoons chopped fresh parsley
1 tablespoon thinly sliced fresh basil

Cook pasta according to package directions, omitting salt and oil; drain the pasta but keep a bit of water.
While pasta cooks, spray a large nonstick skillet with Pam Olive Oil and place over medium-high heat. Add scallops and shrimp to pan; cook 3 minutes – don’t over cook or they will be rubbery.  Remove scallop mixture from pan; keep warm. Spray pan again with Pam Olive Oil and place over medium-high heat. Add onion, red pepper, and garlic; cook 2 minutes. Add tomato paste and tomatoes; bring to a boil, and cook 2 minutes. Add clam juice; cook 1 minute. Add clams; cover, reduce heat to medium, and cook 4 minutes. Add mussels; cover and cook 3 minutes or until clams and mussels open. Discard any unopened shells (this is an important step.   Do not use any clams or mussels whose shells do not open – they are bad). Stir in scallop mixture and parsley; cook 1 minute or until thoroughly heated. Serve over pasta. Sprinkle with basil.




Szechuan Noodles

Filed under: Main Dishes & Sandwiches — lowfatdiva @ 4:02 pm

BURRRRRRRRRRRRRRRRR.  Yes, it’s that cold here in the Mitten!  So when it’s that cold I want something warm in spice not just warm in temp.  This recipe for Szechuan noodles is easy to make and you can vary it by the meat you put in the mix.  Perfect for a chilly evening meal.  Enjoy!!!!


1 pound dried Chinese noodles
1 pound thinly sliced  pieces of pork tenderloin or beef tenderloin
1 onion, minced
1 small  red chile pepper, such as fresno, minced
4 large cloves  garlic, minced
1 piece  (1 inch) ginger, minced or less depending on taste
2 teaspoons Szechuan pepper
1 teaspoon Chinese five-spice powder
1/4- 1/3 cup Tamari  (dark soy sauce)
2 cups shredded Bok Choy cabbage
1 bunch  scallions, thinly sliced on an angle
Chili oil or sriracha, for serving if you like extra spice

Bring a pot of water to a boil, salt it, add the noodles and cook until al dente. Drain. Carefully not to over cook or you will have mushy noodles.
While the pasta is working, spray a  large skillet and place over high heat.  Add the meat slices and cook quickly but do not over cook. because it will cook a bit with the next step.
Add the onion, chile, garlic, ginger, Szechuan pepper and five-spice powder to the meat  Stir-fry until the onion is slightly softened, 2 minutes.
Add the noodles to the beef mixture. Stir in the Tamari (or liquid amino). Remove from the heat and toss with the cabbage and scallions. Serve with the chili oil (or Sriracha).  The cabbage will wilt but still be crunchy.


szechuan noodle




Blackened Salmon November 18, 2013

Filed under: Main Dishes & Sandwiches — lowfatdiva @ 12:20 pm

This is the season for salmon here in the Mitten and there is nothing like the taste of fresh salmon.  Whether you blacken, broil, bake, saute’ or smoke the salmon just be sure to not over cook it.  Don’t be afraid of it being too “fishy” tasting because you can’t compare it to some of the junk you get at the grocery store – no comparison at all 🙂   You can use this recipe as I did for a sandwich or you use it as the main meal and have some risotto on the side along with a field green salad.    Enjoy!!!  For comments/questions email ramona@lowfatdivablog.com

1 -2  tablespoon reduced-fat olive oil mayonnaise
1 -2  teaspoons blackening or Cajun seasoning
8   ounces salmon fillet, skinned and cut into 2 portions
2   crusty rolls/ciabatta, split and toasted
1   cup arugula
1 plum tomato thinly sliced
red onion thinly sliced
2 teaspoons of prepared pesto (in a tube) or you can use cilantro or even red chili for some zing

Preheat grill or heavy fry pan to hi
Rub blackening (or Cajun) seasoning on both sides of salmon. Grill until just cooked through, about 3 to 4 minutes per side.
To assemble the sandwiches, spread the mayo mixture on the bottom halves of each roll. Top with the salmon, arugula, tomato and onion.
Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like  fish, it is helpful to spray the food with cooking spray.

Braised Beef With Red Wine Sauce November 3, 2013

Filed under: Main Dishes & Sandwiches — lowfatdiva @ 11:01 am

I used to make this recipe all the time before I changed my eating lifestyle 🙂  But the good news for all of us is I have found a way to still make this delicious meal but cut the fat down a great deal.  The original recipe called for a sirloin tip or round roast (which was about 24 grams of fat for each serving and the recipe is supposed to serve 6) but I changed it up by using beef tenderloin instead.  Remember if you choose to make the recipe my way with the tenderloin, you will need to reduce the time from the original recipe.  Enjoy!!!  For comments/questions email ramona@lowfatdivablog.com


4   ounces pancetta, diced
1  tablespoon olive oil
1  2 1/2 – 3  pound beef tenderloin or use boneless sirloin tip or round roast
1/2  teaspoon salt
1/4  teaspoon freshly ground black pepper
2   medium carrots, chopped
1   large onion, chopped
1/2  cup chopped celery
1   medium red sweet pepper, seeded and chopped
2   cloves garlic, minced
3/4  cup dry red wine
1  28  ounce can Italian-style whole peeled tomatoes in puree, cut up
1   tablespoon tomato paste
2   tablespoons snipped fresh basil or 1 teaspoon dried basil, crushed
1   teaspoon snipped fresh oregano or 1/4 teaspoon dried oregano, crushed
1   bay leaf

1/4  cup no fat half & half cream

In a 4- to 6-quart Dutch oven cook pancetta over medium heat until crisp. Using a slotted spoon, remove pancetta and set aside. Reserve any drippings in pan. Add olive oil to pan. Add meat and brown on both sides in hot oil, about 10 minutes. Sprinkle with salt and pepper. Transfer meat to a plate; reserve drippings in pan.

Add carrots, onion, celery, sweet pepper, and garlic to pan. Cook and stir for 10 minutes or until light brown. Add the wine, scraping the bottom of the pan with a wooden spoon. Simmer the wine for 1 minute. Stir in undrained tomatoes, tomato paste, basil, and oregano. Return beef to pot and add the bay leaf.

Cover the pan and reduce heat to low. Simmer about 1-1/2 hours or until the beef is tender. Remove beef from pan and let stand while preparing sauce. For sauce, simmer tomato mixture, uncovered, until mixture measures about 4-1/2 cups (about 12 minutes). Stir in cream. Serve beef with sauce. Sprinkle with pancetta. Makes 6 servings.









Fall Vegetable Curry October 22, 2013

Filed under: Gluten Free,Main Dishes & Sandwiches,Soups & Veggies — lowfatdiva @ 3:35 pm

I like the flavor of curry (in small amounts) but my husband is not such a great fan so when I make this recipe I do not use the entire amount (calls for 1-2 teaspoons, I use one).  I also like put the vegetable mixture over cooked rice or soba rice noodles – Delish!  You can also put most any vegetables in you have right now but I choose these because they are a good fall find right now.   Enjoy!!!  For comments/questions email ramona@lowfatdivablog.com

1 1/2 teaspoons olive oil
1 cup diced peeled sweet potato
1 cup small cauliflower florets
1/4 cup thinly sliced yellow onion
1-2 teaspoons  curry powder (depending on taste preference)
1/2 cup vegetable broth
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained or you can use fresh chopped Roma
2 tablespoons chopped fresh cilantro

Heat olive oil in a large nonstick skillet over medium-high heat. Add sweet potato to pan; sauté 3 minutes. Decrease heat to medium. Add cauliflower, onion, and curry powder; cook 1 minute, stirring mixture constantly. Add broth and next 2 ingredients (through tomatoes); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender, stirring occasionally. Sprinkle with cilantro; serve over cooked Jasmine rice or soba rice noodles.

NOTE:  you can make it a bit more Thai flavored if you want by putting green curry paste in the recipe instead of the powder.

fall vegetable curry


Lose Weight By Eating

with Audrey Johns

%d bloggers like this: