Nutrition Information: 196 Calories and 7g of fat per serving.

Ingredients:
500g (1lb 2oz) boneless chicken thighs, skinned and halved
juice of 2 limes
2 teaspoons Ginger puree
2 teaspoons Garlic puree
1 large onion, chopped
1/2 teaspoon ground turmeric
1 teaspoon Ground Roasted Cumin
2 teaspoon Ground Roasted Coriander
1/2-1 teaspoon Sugar
225g Boiled Onion Puree
200ml warm water
2 tablespoons chopped fresh Coriander leaves
1-2 green chillies, cut into Julienne strips
2 red chillies, cut into Julienne strips
1/2 teaspoon Garam Masala

Put the chicken into a non stick pan, at least 25cm (10in) in diameter, and add the lime juice, ginger and garlic purees, chopped onion and turmeric. Stir to mix thoroughly. Place the pan over medium heat and cook gently until the contents begin to bubble, then cover and cook for 10-12 minutes over medium-low heat, stirring occasionally. At the end of this time, the chicken will have released its juices.

Remove the lid and increase the heat slightly. Cook the chicken until the juices are reduced to a thick paste – this will take four to five minutes. Stir frequently to ensure that the thickened paste does not stick to the bottom of the pan.

Add the cumin, ground coriander, chilli powder, salt and sugar. Reduce the heat to medium and continue to cook for further 1-2 minutes, stirring constantly.

Add half the onion puree and cook, stirring frequently, for three to four minutes or until the onion puree is dry enough to coat the pieces of chicken. Repeat with the remaining onion puree and warm water, then cook, uncovered, for four to five minutes or until the sauce has thickened.

Reserve a little of the fresh coriander and each variety of chillies for garnish and add the remainder to the chicken along with the garam masala. Stir well and remove the pan from the heat. Garnish with the remaining coriander and chillies.

You could serve this with tandoori bread or chapatis or flatbread and a salad.

For an extra nutritional boost, replace half the flour with whole wheat flour. The total Cooking Time is approximately 22 minutes and makes 12 muffins.

Here are the Ingredients:

1/2 cup raisins
1 tsp vanilla extract
1 tsp baking soda
A pinch of salt
1/2 tsp cinnamon
1/2 cup tightly packed brown sugar
1/4 tsp nutmeg
1/2 cup oats (avoid instant or quick cooking oats)
1 egg beaten lightly
1/4 cup canola oil
1/2 tsp ginger
1/2 cup fat-free milk
1 1/2 cups all-purpose flour
1 8-ounce can crushed pineapple
1 1/2 cups freshly grated carrots (you can use two medium carrots)
1 tsp baking powder

Preparation:

Preheat the oven to 350 degrees. Line a 12-cup muffin pan with paper liners or spray muffin pan with nonstick cooking spray. Whisk flour, oats, baking powder, baking soda, salt, cinnamon, ginger and nutmeg in a large bowl.

In a medium bowl stir brown sugar, egg, oil, vanilla extract, and milk until well combined. Stir in pineapple, carrots and raisins.

Add wet ingredients to dry, and mix until just moist. Fill muffin cups 3/4 full.

Bake for 20-25 minutes, until toothpick comes out clean or tops spring back when pressed.

There you have it, 12 wonderful low fat morning glory muffins! Enjoy!

Nutritional information (per muffin): Calories 203, Calories from Fat 50, Total Fat 5.5g (sat 0.5g), Cholesterol 18mg, Sodium 167g, Carbohydrate 35.5g, Fiber 2.2g, Protein 4g

Fresh fruit is always a good snack choice. Because of the natural sugars it has, eating fruit will make you feel like you are getting something sweet. There are so many options in this category, it is simply a matter of personal taste.

Some ideas are:

* Berries – Raspberries, Strawberries, Blackberries, Blueberries and others
* Cantaloupe
* Watermelon
* Mango
* Pineapple
* Sliced Apples with Peanut Butter
* Banana
* Cherry Tomatoes
* Grapes

Vegetable Options

Natural and raw vegetables are a healthy and low-fat snack choice also. Have fun with vegetables by eating them with various healthy dips. Some dip choices are Greek yogurt, hummus or homemade salsa.

Some veggie ideas are:

* Sliced Cucumbers
* Sliced Peppers
* Baby Carrots
* Sugar Snap Peas
* Broccoli and Cauliflower Pieces
* Celery Sticks

Energy Bars

There are several brands of energy bars available and even more flavors to choose from. If you need a chocolate fix, you can get it with an energy bar. Always read the label to avoid extra sugar content, calories or sodium. Energy bars are a smart snack to carry in your purse, the diaper bag or your gym bag.

Smoothies

Smoothies are a healthy snack choice and have the added convenience of being a drink you can take to go. Add whatever fruits or vegetables you want to make them flavorful; put in some 100% juice, yogurt and ice and it’s practically a meal.

Dry Cereal

Take a tip from your kids and snack on cereal. Cheerios or Kix are low-fat, low sugar options and there are others as well. Read the label and snack away.

Popcorn

Air popped popcorn is a fun, low-fat snack to enjoy while watching your favorite TV show or movie. The added bonus is the fiber content of air popped popcorn.

Baked Potato

An average size baked potato is a satisfying snack and will be low-fat even when flavored with a spoonful of low-fat yogurt or sour cream. Add some pepper and enjoy.

Whole Grain Bagel

A small whole grain bagel with low-fat cream cheese or jam is a good comfort food choice.

Jello or Pudding

If you really do just want to indulge in a sweet treat, you do have options. Sugar-free Jello or Pudding come in delicious flavors and are always fun to eat.

Low-Fat String Cheese

Who hasn’t had a blast peeling the string cheese bit by bit while enjoying every stringy bite? String Cheese is an old favorite that doesn’t have to go by the wayside just because you are watching your intake; the low-fat type is just as yummy.

Ingredients:

3 egg whites
1 tablespoon nonfat milk
1/2 tsp dried mixed herbs
Freshly ground black pepper
3/4 cup chopped fresh baby spinach
1 tablespoon reduced-fat shredded sharp cheddar or grated parmesan
Preparation:

Combine egg whites, milk and herbs in a small bowl. Coat a small nonstick skillet with cooking spray. Heat the skillet on medium to low heat. Add chopped spinach. As it wilts, pour egg white mixture over the spinach and allow to set around the edges. As the edges set, lift them gently with a spatula and tip the skillet to allow remaining liquid underneath. When the egg whites are set, sprinkle the cheese on top, then fold the omelet in half. Serve immediately.
Serves 1

Calories: 81, Calories from Fat 14, Total Fat 1.6g (sat 0.9g), Cholesterol 5mg, Sodium 249mg, Carbohydrate 3.4g, Fiber 1g, Protein 13.4g

You can find more recipes in our listing of low fat breakfast recipes.

Low fat whole wheat pancake recipe
Low fat french toast recipe
Low fat crepes recipe
Low fat morning glory muffins
Low fat pumpkin oatmeal recipe
Huevos Rancheros wraps recipe

Cook Time: 5 minutes

Ingredients:

1 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1/8 tsp salt
1 egg, lightly beaten
1 cup low-fat buttermilk
2 tbsp honey
Preparation:

Whisk whole-wheat flour, baking powder, baking soda and salt in a medium bowl. In a small bowl, combine egg, buttermilk and honey. Make a well in dry ingredients and stir in egg and buttermilk mixture.
Allow batter to rest for a few minutes.

Preheat griddle to 375 degrees or set a nonstick frying pan to medium-high heat. Drop batter by 1/4 cupfuls on to griddle or pan. Cook until the edges begin to dry and bubbles appear in the pancakes. Flip and cook for 1-2 minutes more.

Makes 8 pancakes.

Per 2 pancake serving: Calories 188, Calories from Fat 21, Total Fat 2.3g (sat 0.8g), Cholesterol 55mg, Sodium 236mg, Carbohydrate 34.2g, Fiber 3.7g, Protein 7.6g

You can find more recipes in our listing of low fat breakfast recipes.

Ingredients:

1 large, ripe mango
1 pound ripe strawberries
1 small ripe banana—preferably frozen
1 cup low fat buttermilk
1 6-ounce pot fat-free vanilla yogurt
2 tbsp honey (optional)
Preparation:

Chop mango, strawberries and frozen banana, and place in blender. Add buttermilk, vanilla yogurt and 2 tbsp honey. Blend until smooth.
Makes 4 servings

Per Serving: Calories 181, Calories from Fat 13, Total Fat 1.3g (sat 0.4g), Cholesterol 3mg, Sodium 99mg, Carbohydrate 36.4g, Fiber 4g, Protein 5.6g

You can find more recipes in our listing of low fat breakfast recipes.

Ingredients:

4 low-fat flour tortillas
1 cup mild or medium salsa
1 cup liquid egg substitute
1/4 cup nonfat milk
1/2 cup shredded reduced-fat Jack cheese
Preparation:

Warm tortillas according to directions on package. In a small saucepan, heat salsa on low until heated through.
Meanwhile, whisk egg substitute and milk in a small bowl. Cook in a nonstick skillet over medium heat, gently lifting the setting egg substitute mixture to allow the rest of the liquid to cook.

When eggs are cooked through, though still moist, remove from heat and divide into four.

Spread heated salsa on warmed tortillas, followed by one-fourth of the egg substitute. Sprinkle with cheese, then roll burrito style.

Serves 4.

Per Burrito: Calories 168, Calories from Fat 44, Total Fat 4.9g (sat 2.1g), Cholesterol 11mg, Sodium 694mg, Carbohydrate 29.6g, Fiber 3g, Protein 15.5g

You can find more recipes in our listing of low fat breakfast recipes.

Cook Time: 12 minutes

Ingredients:

1/2 cup all-purpose flour
1/4 tsp salt
1 egg, lightly beaten
2/3 cup of nonfat milk
Preparation:

Gently spoon flour into measuring cup and level with the back of a knife. Put flour and salt in a medium bowl and stir with a hand whisk. Make a well in the center of the flour mixture and add egg. Whisk egg and flour while pouring milk into bowl, stirring well to combine. The batter should be free of lumps. Let stand for 5 minutes.
Spray an 8-inch nonstick skillet with nonstick cooking spray. Heat skillet on medium high. Add a 1/4 cup of batter to hot skillet and swirl around the pan to cover as much of the bottom of the skillet as possible. As the edges cook, use a spatula to lift the edges of the crêpe. After about 1 minute, flip the crêpe over and cook for a further 30 seconds. Transfer to a plate and start over until the batter is done. This should yield about 6 crêpes, so probably serves 2 or 3.

Enjoy with a sprinkling of confectioners sugar and a squeeze of lemon, or use the crêpes as the base for a fruity filling.

Per Crêpe: Calories 57, Calories from Fat 8, total Fat 0.9g (sat 0.3), Cholesterol 35mg, Sodium, 122mg, Carbohydrate 9.3g, Fiber 0.3g, Protein 3g

For more breakfast recipes visit our post on low fat breakfast recipes.

Ingredients:

2 cups quick or old-fashioned oats
3 cups fat-free milk
1/2 cup canned pumpkin
1/4 tsp pumpkin pie spice
1/8 tsp cinnamon
1 tbsp raisins
Brown sugar to taste
Preparation:

Place oatmeal in a microwave-safe bowl and stir in milk. Microwave on high for 2-3 minutes. Remove from microwave and stir in pumpkin puree, spice and cinnamon. Heat for 40-60 seconds, or until heated through. Stir in raisins. Sweeten with brown sugar if necessary and enjoy.
Stovetop method

Bring milk to a boil in a medium saucepan. Stir in oats and cook on a medium heat for about 5 minutes. Add pumpkin and spices and stir until heated through. Stir in raisins just before serving.

Serves 4.

Per Serving: Calories 242, Calories from Fat 47, Total Fat 2.9g (sat 0.6g), Cholesterol 3mg, Sodium 99mg, Carbohydrate 40.5g, Fiber 5.3g, Protein 13.2g

You can find more recipes in our listing of low fat breakfast recipes.