3 Low-Fat Winter Recipes
Preparing these recipes lets you serve your family healthy winter entrees without delivering too many fat grams and calories. Add steamed green vegetables or side salads to make full meals.
Easy baked shrimp enchilada
This easy-to-make dinner recipe keeps the fat low without sacrificing flavor.
1 pound cooked shrimp, peeled with tails removed and diced
1 cup frozen corn, thawed on paper towels
2 4-ounce cans chopped green chilies, undrained
2 cups canned green enchilada sauce or green salsa
12 corn tortillas
1 15-ounce can nonfat refried beans
1 cup low-fat shredded Mexican-style cheese blend
1/2 cup fresh cilantro, chopped
1 lime, cut into wedges
Preheat your oven to 425 degrees Fahrenheit. Combine the shrimp, corn, chilies and 1/2 cup of enchilada sauce or salsa in a microwave-safe bowl. Cover the bowl and heat the mixture in the microwave on high for about 2 minutes until it’s heated all the way through.
Apply cooking spray to a 9 x 13-inch baking dish. Spread 1/4 cup of the enchilada sauce or salsa over the bottom of the dish and place a layer of six overlapping tortillas on top. Spread the refried beans evenly across the tortillas and top the beans with the shrimp mixture. Finish layering the ingredients with the remaining six tortillas and pour the last of the sauce or salsa over everything.
Cover the dish with foil and bake for about 20 minutes until bubbles form around the sides. Remove the foil and sprinkle cheese on top. Heat for another 5 minutes or until the cheese melts.
Sprinkle slices of the enchilada with cilantro and serve with lime wedges.
Tasty chicken sausage and sauerkraut
This delicious dish is so easy to make, you can prepare it on a weeknight.
1 tablespoon extra virgin olive oil
12 ounces cooked roasted garlic or sweet apple chicken sausage, cut into 2-inch pieces
1 medium onion, thinly sliced
3 medium potatoes, halved and cut into 1/4-inch slices
1-1/2 cups refrigerated sauerkraut, rinsed
1-1/2 cups dry white wine
1/2 teaspoon ground pepper
1/4 teaspoon caraway seeds
1 bay leaf
Heat the olive oil in a large skillet over medium heat. Add the sausage pieces and onion and cook for about 4 minutes until the pieces begin to brown, stirring frequently. Dump in the remaining ingredients and bring the liquid from the sauerkraut to a simmer.
Cover the skillet and cook the mixture for 10-15 minutes until the potatoes are tender and most of the liquid has evaporated. Stir all the ingredients occasionally while they cook.
Remove the bay leaf before serving.
Hearty chicken and bean soup
This healthy winter meal is nutrient-rich and satisfying.
2 teaspoons extra virgin olive oil
2 leeks; use only the white and light green parts cut into 1/4-inch rounds
1 tablespoon fresh sage, chopped, or 1/4 teaspoon dried sage
2 14-ounce cans low-sodium chicken broth
2 cups water
1 15-ounce can cannellini beans, rinsed and drained
1 2-pound grocery store roasted chicken, skin removed, meat cut from bones and shredded to make 4 cups
Heat the oil in a large Dutch oven over medium-high heat. Add the leeks and cook them for about 3 minutes until they become soft, stirring often.
Stir in the sage and wait about 30 seconds until you can smell the herb. Add the broth and water, then increase the heat to high. Cover the pot and bring the liquid to a boil.
Add the remaining ingredients and cook the mixture uncovered for about 3 minutes until it’s heated all the way through.