Low Fat Low Cal Healthy Diets Under 200 Calories

Grace Gentle

Low Fat Low Cal Healthy Diets Under 200 Calories Selected, Compiled & Edited by: Grace Gentle 2013 Copyright April 2013 by Grace Gentle All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without the express written permission of

the publisher except for the use of brief quotations in a book review

Table of Contents
Introduction 1.Fat Burning Soup 2.Thai Chicken and Mushroom Soup 3.Low Fat Caesar Salad 4.Thai Grilled-beef Salad with Grapes 5.Easy Cook Pizza 6.Instant Chicken and White Bean Stew 7.Citrus Soy Chicken Drumsticks 8.Jerk-Style Chicken 9.Spiced Roasted Chicken 10. Asian Chicken and Cabbage 11.Lemon Pound Cake

12.Banana-Split Cheesecake 13.Bourbon Chocolate Cake 14.Pumpkin Cake 15.Low Fat Fish Pie 16.Low Carbohydrates Tuna Patties 17.Pecan-Caramel Tart 18.White Chocolate Lime Tart 19.Tropical Fruit Jellies 20.Apple Yogurt with Red Fruits 21. Coconut Ice Cream 22.Butter Cookies 23.Coconut Almond Cookies 24.Glazed Almond Cookies 25.Butter Almond Cookies Also by the Same Author

Introduction
This book, Low Fat Low Cal Healthy Diets Under 200 Calories, will present you with some most popular low fat and low calorie diets, which are easy to prepare, healthy, nutritious and simple. The diet recipes in this book can be classified into 4 categories, soups, salads, chicken dishes and desserts. Three Asian recipes with various herbs and spices as ingredients are also introduced in this book.

All in all, every diet recipe is low fat and not more than 200 calories per serving. All flavors of food are there in these dishes. Try them in your home and enjoy the taste!

1.Fat Burning Soup

Ingredients
2 Stewed tomatoes (large cans) 3 Onions (large green) 1 Can beef broth 14 ounces (397 grams) 1 cups Water 35 ounces (1kg.) Chicken noodle soup mix 1 bunch Celery (6-8 stalks) 2 cans Green beans 2 pounds (0.9 kg.) Carrots

2 Large red or green peppers Pepper and salt (to taste) (As per requirement) 1 teaspoon Curry powder

Directions
1. Cut all the vegetables to medium size chunks. 2. Add all ingredients into a pot. 3. Boil on high heat for 10 minutes. 4. Simmer until all vegetables reaches to desired consistency. 5. Fat Burning Soup is now ready to serve. It can be stored for 7 days in cold place.

2.Thai Chicken and Mushroom Soup

Ingredients
0.26 gallon (1 liter) Hot chicken stock 1 tablespoon Thai red curry paste 1 tablespoon Thai fish sauce 2 teaspoons Sugar 2 limes Limes zest and juice 3.5 ounces (100 grams) Portobello mushrooms (sliced) Bunch spring onions , sliced (keep

whites and greens separately) 7 ounces (200 grams) Leftover chicken (shredded)

Directions
1. Tip the stock into a pan, then stir in the curry paste, fish sauce, sugar, juice and most of the zest. 2. Arouse the boil. Add the mushrooms and whites of the onion. Cover, and then simmer for two minutes. 3. Stir in the chicken and most of the onion greens to heat through carefully, then hand out ladled into bowls and scattered with the remaining lime zest. 4. Serve with additional juice, sugar and

fish sauce.

3.Low Salad
Ingredients

Fat

Caesar

2 Cloves garlic (finely chopped) 2 Tinned anchovies teaspoon Black pepper 2 tablespoons Lemon juice 2 tablespoons Mustard 2 tablespoons Honey 1.4 ounces (40 grams) Parmesan (grated) 3.5 ounces (100 grams) Low fat

plain yogurt 2 Lettuce 4 ounces (115 grams) Croutons (low fat)

Directions
1. First of all make the dressing. Put garlic, ground pepper, anchovies, lemon juice, honey, mustard, parmesan and yogurt in a blender and process until smooth. 2. Chill for at least 2 hours. 3. Wash the lettuce then drain and spin dry. 4. Cut crossways and cool it until needed.

5. Toss the lettuce with croutons and dressing. Now the recipe is ready to serve

4.Thai Grilled-beef Salad with Grapes

Ingredients
1 teaspoon Chopped fresh chives 1 teaspoon Toasted sesame seeds 4 ounces (113 grams) RocketMediterranean edible plant, stalks removed 6 Kaffir lime leaves, rolled and finely shredded (optional) 3-4 stems Lemon grass, very finely sliced

2 teaspoons Palm sugar or light brown soft sugar Grated zest 1 lime, plus 3 tablespoons Lime juice (juice of about 2 limes) 3 tablespoons Thai fish sauce 1 Sprig fresh mint, plus 3 tablespoons Chopped fresh mint 6 Sprigs fresh coriander, plus 3 tablespoons Chopped fresh coriander 1 inch (2.5 cm.) piece Fresh root ginger, peeled 2 Cloves garlic, peeled 2-3 Medium red chilies, halved and deseeded, or 3-4 Bird eye chilies, whole 6 ounces (170 grams) Red or black seedless grapes, halved 1 pound (450 grams) Rump steak in

1 piece, 1 inch (2.5 cm.) thick

Directions
1. Grill the beef and rest it for 10 minutes before cutting into smaller chunks. 2. Add ginger, coriander, mint and chilies and chop them together. 3. Add lime juice, fish sauce and sugar to the chopped items. 4. Pour this dressing over the steak and drizzle lemon grass, lime zest and lime leaves and herbs over the dressing. 5. Add grapes and toss. 6. The dish is ready to serve.

5.Easy Cook Pizza

Ingredients
For Base:2 cups Flour 1 teaspoon Yeast 1 teaspoon Caster sugar 1 teaspoon Milk powder 4 tablespoons Oil teaspoon Salt 1 Egg For Pizza Sauce:-

1 tablespoon Oil 6-8 Prawns (large) cup Fish chunks (boiled) 1 Onion (cubed) 1 Capsicum (cubed) 2 tablespoons Tomato paste Cheese (As per required) 1 teaspoon Oregano (for sprinkle)

Directions
1. For making base, knead all the ingredients in warm water and keep in an oily bowl in warm place for 1 hour. 2. For making sauce, fry prawns, boiled fish chunks and tomato paste in oil. 3. Add capsicums and onion when done,

cook until sauce becomes thick. 4. Roll the pizza bread. Put sauce on top and shake over some cheese and oregano. 5. Keep for 15-20 minutes and then bake at 180F for 10 minutes or until golden.

6.Instant Chicken and White Bean Stew

Ingredients
1 Onion (chopped) 2 Cloves garlic (minced) 2 teaspoons Olive oil 2 cups Reduced sodium chicken broth 2 Medium zucchini 1 Cannellini beans (can 19 ounces/540 grams) 1/8 teaspoon Ground black pepper

1 cups Cooked diced chicken 2 tablespoons Prepared pesto

Directions
1. Heat a nonstick frying pan on medium. Put onion and garlic in the oil and cook until soft. 2. Put in broth, beans, zucchini and pepper and boil for 2 minutes. 3. Add chicken to boil, and then remove from the heat. 4. Add pesto, let stand for 2-3 minutes to blend the flavors. 5. Instant Chicken and White Bean Stew is now ready to serve.

7.Citrus Soy Chicken Drumsticks

Ingredients
2 pounds (900 grams) Chicken drumsticks (skinned) 1 teaspoon Fresh ginger (finely chopped) teaspoon Salt Cooking spray cup Rice wine cup Fresh orange juice 2 tablespoons Sugar

2 tablespoons Low-sodium soysauce 1 teaspoon Fresh lemon juice cup Green onions (chopped)

Directions
1. Combine chicken, ginger, and salt in a bowl, agitated to coat. 2. Heat your frying pan at medium-high. 3. Coat pan with cooking spray. Add chicken and cook for six minutes or until brunet on all sides. 4. Add rice wine, orange juice, sugar, soy-sauce and lemon juice and cook for one minute. Cover, scale back heat, and simmer for ten minutes or until the

chicken is completely braised. 5. Take away chicken from pan, keep heat. Bring sauce to a boil. Cook until the sauce is reduced to cup (about five minutes). 6. Coat and sprinkle chopped onions over chicken.

8.Jerk-Style Chicken
Ingredients
1 teaspoon Grated lime rind cup Fresh lime juice 1 teaspoon Ground allspice 1 teaspoon Brown sugar 2 tablespoons Jalapeo pepper (finely chopped) 2 tablespoons Olive oil 1 teaspoon Salt 1 teaspoon coarsely ground black pepper 1 teaspoon Dried thyme

1 teaspoon Ground cinnamon teaspoon Ground nutmeg 3 Garlic cloves (chopped) cup Onion (chopped) 6 (about 1 pound/450 grams) Chicken thighs (skinless and boneless) 3 (size 6 ounces/170 grams) Chicken breast halves (skinless and boneless) Cooking spray Parsley sprigs (optional) Lime slices (optional)

Directions
1. Mix the first twelve ingredients in a blender, method until well blended.

2. Pour mixture into a zip-top plastic bag, add onion and chicken. Seal bag, infuse in refrigerator for one to two hours, turning bag sometimes. Prepare grill. 3. Take away chicken from bag, discard marinade. 4. Place chicken on grill rack coated with cooking spray. 5. Grill chicken, covered, five minutes on both sides or until done. 6. Garnish with parsley and lime slices (optional).

9.Spiced Chicken
Ingredients

Roasted

3.75 pounds (1.7 kg.) Whole roasting chicken 1 teaspoon Dried oregano 1 teaspoon Cumin seed (crushed) 1 teaspoon Bottled minced garlic 2 teaspoons Olive oil teaspoon Salt teaspoon Ground cumin Cooking spray

Directions
1. Heat up your oven to 375F (190C). Take away and discard giblets and neck from chicken, trim excess fat. 2. Beginning at neck cavity, loosen skin from breasts and drumsticks by inserting fingers (gently pushing between skin and meat). Mix oregano, cumin seed, garlic, oil, salt, and ground cumin in a small bowl. 3. Rub seasoning mixture below untangled skin and over breasts and drumsticks. Tie ends of legs beside twine. 4. Raise wing tips up and over back, tuck below chicken.

5. Place chicken breast face up on a rack coated with cooking spray. Place rack in a pan and bake at 375F (190C) for forty minutes. 6. Increase temperature to 450F (230C). Do not take away chicken from oven. Bake further for twelve minutes. 7. Take away chicken from pan. Let it stand for fifteen minutes. 8. Take away skin from chicken. Discard.

10. Asian Chicken and Cabbage

Ingredients
2 tablespoons Hoisin sauce 1 teaspoon Bottled minced garlic 1 teaspoon Bottled ground fresh ginger 4 ounces (113 grams) Skinless, boneless chicken breast halves Cooking spray 1 teaspoon Vegetable oil cup Chopped onion

4 cups packaged coleslaw 1 teaspoon Dark sesame oil teaspoon Salt teaspoon Black pepper

Directions
1. Heat up broiler. Mix Hoisin sauce, garlic and fresh ginger. Unfold equally over each side of chicken. 2. Place chicken on a broiler pan coated with cooking spray. Broil six minutes on both sides or until done. While cooking, heat edible fat in pan at medium-high, add onion and saut two minutes. 3. Add slaw, deep-fry one minute or until coleslaw begins to wilt. Place slaw

mixture in a medium bowl. 4. Add oil, salt, and pepper, agitated to coat. 5. Serve slaw mixture with chicken.

11.Lemon Pound Cake

This dessert recipe can make 6 small cakes (36 servings). The time required is one hour and a half.

Ingredients
2 tablespoons unsalted butter, melted 1 cup Butter (at room temperature) 2 cups Flour cup Cornstarch 2 teaspoons Baking powder

 teaspoon Salt teaspoon Ground nutmeg 2 cups Sugar 3 Eggs 1 lemon Zest of lemon 1 cup Light cream 1 teaspoon Lemon extract 1 teaspoon Vanilla extract

Directions
1. Take six disposable loaf pans (5 X 3 inches) and brush with melted butter. Place a rack in lower third of oven. Heat the oven to 350F (175C) 2. Mix the flour, salt, cornstarch, nutmeg and baking powder in a large bowl and

set aside. Beat the butter (at room temperature) with an electric mixer on medium speed, until it becomes smooth. Then, gradually add sugar until it is mixed. Add the lemon zest in the mixture. Add one fourth of dry ingredients mixture with one third of cream. Keep mixing until ingredients and cream have been combined smoothly. Then, blend in the extracts. 3. Equally, divide the mixture in six pans. Place the pans in the oven and bake for 40 to 45 minutes. Remove the pans from the oven when tops are golden. Transfer the pans to a cooling rack. 4. Cakes are ready to serve. You can also keep the cakes frozen up to one

month by wrapping in plastic.

12.Banana-Split Cheesecake
Ingredients
1 cup Chocolate cookie crumbs 1 cups+2 tablespoons Sugar Cooking spray (As required) 24 ounces (680 grams) Fat-free cream cheese, softened 8 ounces (227 grams) Cream cheese less fat, softened 8 ounces (227 grams) Low-fat sour

cream 1 cups Mashed ripe banana 3 tablespoons All-purpose flour 2 teaspoons Vanilla extract 4 Large eggs 1/3 cup Pineapple juice 1/3 cup Strawberry liquid 1/3 cup Chocolate liquid cup Chopped / toasted pecans 16 cherries Cherry juice

Directions
1. Preheat your oven to 320F (160C). Prepare the crust by combining chocolate cookie crumbs and 2 tablespoons sugar in a bowl and chuck

until moistened (use a fork to chuck the ingredients). Take a spring form pan coated with cooking spray and press into the bottom. 2. Prepare filling by beating cheeses and sour cream with a high speed mixer until smooth. Add one and a half cup of sugar, banana, vanilla, flour and eggs and beat well. 3. Pour cheese mixture in a pan and bake for one hour to one hour and ten minutes or until set. 4. Your cheesecake is ready, Remove it from the oven and run a knife around the edges. Cover the cake and chill in refrigerator for 8 hours. Top with pineapple, strawberry syrup, pecans, chocolate and cherry before serving.

13.Bourbon Chocolate Cake

Ingredients
1 cup Butter 5 Eggs (large size) 1 tablespoons All-purpose flour 2 tablespoons Cocoa powder Hot water Coffee-Bourbon Syrup (As required) cup Bourbon

1 1/3 cups Sugar 12 ounces (340 grams) Bittersweet chocolate

Directions
1. Cover a 9X2 inches pan with oil. Line its bottom with parchment paper and set aside. 2. Mix the bourdon and sugar in a large saucepan and boil. Remove from heat and add chocolate in the mixture. 3. Blend all the eggs until finely blended. Mix butter, one and a half teaspoons of cocoa powder and fold in flour. Pour the mixture in the prepared pan up to one inch.

4. Heat your oven to 375F (190C) and place in the pan. Bake for an hour and 15 minutes or until the surface of the cake becomes crusty. 5. Remove from the oven and let it cool. Keep the cake in refrigerator for six hours and serve.

14.Pumpkin Cake
Ingredients
1 box Organic yellow cake mix 2 teaspoons Pumpkin pie mix cup Egg substitute 1/3 cup unsweetened applesauce 1 15-ounce can Organic pumpkin Frosting cup Reduced-fat tub cream cheese 2 cups Confectioners' sugar, sifted

1 teaspoons Vanilla extract

Directions
1. Set the oven to 350F (175C) and cover a 9 X 13 with nonstick cooking spray. 2. Put pumpkin pie and cake mix in a bowl and add applesauce, pumpkin and eggs. 3. Beat the mixture until it is smooth and pour into a baking pan. 4. Bake for half an hour and allow it to cool. 5. Prepare the frosting as needed and spread over the cooled cake. 6. Pumpkin cake is ready to serve.

15.Low Fat Fish Pie

Ingredients
1 cup Non-fat milk cup finely chopped onion Freshly ground black pepper 1 tablespoon Cornstarch dissolved in cup Water or Non-fat milk 1 pound (450 grams) Cod fillet, cut into 4 pieces cup finely chopped fresh parsley 1 cup Frozen peas cup Frozen sweet corn

For the Topping 2 pounds (900 grams) Yukon Gold potatoes, peeled and cut into 1-1 inch pieces cup Non-fat milk 1 tablespoon Light butter

Directions
1. Boil a large pot of water in oven to 400F (200C). 2. Add potatoes and reduce the heat to medium. 3. Keep the potatoes in the oven until they are tender. 4. Boil the non-fat milk and add onion,

pepper and season. 5. Now place the fish and heat it on lowmedium until the fish is tender. 6. Place the fish into the baking dish and cut it into small chunks. 7. Spread peas and sweet corn on the fish. 8. Add milk and cornstarch and stir. 9. Cook the mixture until it becomes thick and pour it on the fish. 10. Take the potatoes and add butter and milk. 11. Mash them well and add the mixture on smaller chunks of fish. 12. Now bake the fish for 15 minutes until it turns into brown color and filling bubbles. 13. Garnish it and serve.

16.Low Carbohydrates Tuna Patties

Ingredients
1 Large can tuna in water cup Italian breadcrumbs 2 tablespoons Cheese 1 Egg 1 tablespoon Light sour cream 1 tablespoon Full fat sour cream

Directions
1. Mix all the ingredients together and divide the mixture by 4. 2. Make patties and place into a hot frying pan with some oil. 3. Cook until it gets browned on both sides. 4. Low Carbohydrates Tuna Patties is now ready to serve.

17.Pecan-Caramel Tart
Ingredients
3 cups Coarsely chopped pecans 2 cups All-purpose flour 2/3 cup Sugar (powdered) cup Butter (cubed) cup Brown sugar cup Honey 2/3 cup Butter 3 tablespoons Whipping cream

Directions
1. Preheat your oven to 350F (175C). Bake pecans on a baking sheet in single layer for 5 to 7 minutes. Cool on a wire rack for 15 minutes or until it is completely cooled. 2. Mix flour, butter (cubed) and powdered sugar in an eclectic mixer until finely mixed. Lightly coat the bottom of a pan with oil and pour in the flour mixture. Bake for 20 minutes or until the edges turn brown. Let it cool for 15 minutes or until completely cooled. 3. Mix brown sugar, 2/3 cup of butter, honey and whipping cream and boil on medium heat. Stir in toasted pecans and

spoon over the hot filling into the previously prepared crust. 4. Bake for 25 to 30 minutes and then cool on wire rack for 30 minutes. 5. Pecan-Caramel Tart is ready. Just remove from the pan carefully and cut into square pieces. Put in a serving tray and enjoy.

18.White Lime Tart

Ingredients

Chocolate

1 cup Whipping cream 11 ounces (310 grams) Pre-packed white chocolate morsels 1 tablespoon Sour cream 1 teaspoon Grated lime rind 1/3 cup Lime juice Cracker crust / your favorite recipe Garnish / lime slices

Directions
1. Set your oven to low heat. Mix prepacked white chocolate, cream and white chocolate morsels in a saucepan and cook for five minutes or until chocolate melts (keep stirring while heating). 2. Remove from heat. Add sour cream, lime juice and rind and stir finely. Pour into a crust and cover with a plastic covering. Place in refrigerator for eight hours and serve.

19.Tropical Jellies
Ingredients

Fruit

6 Large passion fruit juice 4 Limes Freshly squeezed tropical fruit juice (making a total of 3 pints of all 3 fruit juices) 9 Leaves gelatin

Directions

1. Put a pint of fruit juices in a dish and add in gelatin. 2. Set aside for 10 minutes until the mixture softens. 3. Boil another pint of fruit juices in a saucepan. 4. Remove the pan from heat and mix both the mixtures. 5. Mix with the remaining pint of fruit juices and stir well. 6. Chill for 3 hours. 7. Tropical fruit jellies are ready for serving.

20.Apple Yogurt with Red Fruits

Ingredients
1 Apple (medium size) 2 tablespoons Raisins. 7 ounces (198 grams) Non-fat yogurt. 1 tablespoon Natural honey or sugar. 10 ounces (283 grams) Strawberries, raspberries, blackberries

or blueberries

Directions
1. Wash apple and cut into fine pieces. 2. Wash raisins and all red fruits. 3. Add honey or sugar to the yogurt and add apple, raisins and red fruits. 4. Apple yogurt with red fruits is ready to serve.

21. Coconut Cream

Ingredients

Ice

1 cup Milk 14 ounces (397 grams)Cream of coconut 1 cups Heavy cream 1 cups (optional) Sweetened flaked coconut

Directions
1. Mix the milk and cream of coconut with an electric mixer, and blend completely. 2. Stir in cream and flaked coconut. 3. Pour the mixture into an ice cream maker and follow the instructions in its user manual.

22.Butter Cookies
Ingredients
1 cup Butter 4 cups All-purpose flour 2 cups White sugar 3 Eggs

Directions
1. Preheat oven to 350F (175C). Soften the butter.

2. Remove from heat and add two cups of the flour, sugar and eggs one at a time while mixing all together. Then, slowly mix in the remaining flour. 3. Roll the dough on a floured surface to a thickness of inch. 4. Cut the cookies with cookie cutters and place them inch apart on the cookie sheets. 5. Bake for twelve to fifteen minutes or until the sides have browned.

23.Coconut Cookies
Ingredients

Almond

1 cup Butter, softened 1 teaspoon Almond extract 2 cups Sifted all-purpose flour teaspoon Baking powder cup Flaked coconut 1 cups White sugar 1 Egg 2 tablespoons Water

Directions
1. Preheat your oven to 350F (175C). 2. In a large bowl, cream the butter and sugar until well-blended. 3. Beat in the egg, water and extract of almonds. Mix the flour and baking powder, stir into the creamed mixture. 4. Stir in the coconut. Roll the dough into walnut sized balls. Place the cookies two inches apart on a baking sheet and flatten with a floured fork. 5. Bake for eight to ten minutes or until golden brown. 6. Let the cookies chill on the baking sheet for five minutes before removing

to a wire rack to cool completely.

24.Glazed Cookies
Ingredients

Almond

1 cup Butter, softened 1 cup White sugar teaspoon Almond extract teaspoon Vanilla extract 2. Egg yolks cup Chopped blanched almonds 2 2/3 cups Sifted cake flour teaspoon Salt

2 Egg whites 48 Almonds

Directions
1. Preheat oven to 350F (175C). 2. Grease cookie sheets. 3. In a medium bowl, cream the butter and sugar until light and fluffy. Add the almond and vanilla extracts and the egg yolks. 4. Next, stir in the shredded almonds, flour and salt. Roll the dough into 1-inch balls, dip the balls into the egg whites. 5. Place the cookies two inches apart on the greased cookie sheets. Press an almond into the center of the ball, flattening the cookies.

6. Bake for eight to ten minutes or until the edges begin to brown.

25.Butter Cookies
Ingredients

Almond

cup Butter 1. Egg 1/3 cup Blanched almonds, flimsily chopped cup White sugar tablespoon Ground cinnamon tablespoon Ground cloves tablespoon Ground nutmeg

 tablespoon Lemon zest 2 tablespoons Brandy 2 cups All-purpose flour

Directions
1. Preheat oven to 320F (160C). 2. Cream the butter until light and fluffy. Add the egg, brandy, sugar, almonds, spices and flour. Mix well. 3. On a gently floured surface, roll the mixture to inch thick and cut with round/spherical cookie cutters. 4. Place the cookies onto a parchment lined baking sheet. 5. Bake for eight to ten minutes or until golden brown.

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Table of Contents
Introduction 1.Fat Burning Soup 2.Thai Chicken and Mushroom Soup 3.Low Fat Caesar Salad 4.Thai Grilled-beef Salad with Grapes 5.Easy Cook Pizza 6.Instant Chicken and White Bean Stew 7.Citrus Soy Chicken Drumsticks 8.Jerk-Style Chicken 9.Spiced Roasted Chicken 10. Asian Chicken and Cabbage 11.Lemon Pound Cake 12.Banana-Split Cheesecake 13.Bourbon Chocolate Cake 14.Pumpkin Cake

15.Low Fat Fish Pie 16.Low Carbohydrates Tuna Patties 17.Pecan-Caramel Tart 18.White Chocolate Lime Tart 19.Tropical Fruit Jellies 20.Apple Yogurt with Red Fruits 21. Coconut Ice Cream 22.Butter Cookies 23.Coconut Almond Cookies 24.Glazed Almond Cookies 25.Butter Almond Cookies Also by the Same Author