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Selected Low Calorie Recipes


Low Calorie Dressing Mix
Yield: 1

2 ts Instant Minced Onion 2 ts Parsley Flakes
1/4 ts Instant Horseradish 2 ts Green Pepper Flakes

Combine all ingredients in a small bowl and blend well. Put mixture in a
foil packet or a 1-pint glass jar and label as Low-Calorie Dressing Mix.
Store in a cool, dry place and use within 6 months.

Makes enough mix for 3/4 cup of dressing.

Low-Calorie Dressing: Combine mix, 3/4 cup tomato juice and 2 T lemon
juice in a glass jar and blend well. Chill before serving.

Makes about 3/4 cup of dressing.


Yield: 1 Trifle

3 Pears
8 oz Raspberries
-(tinned or fresh)
1 Passion fruit
Dry sherry
-(1 bottle)

1/2 c Butter
10 tb Sugar, castor
1 1/4 c Flour, self-raising
2 Eggs (slightly whisked)

2 Eggs
1 pn Salt
1 pn Nutmeg
10 oz Double cream
-(or use whipping cream)

10 oz Double cream
Roast almonds

Peel and slice pears, drain raspberries if tinned, and scoop out
passion fruit. Place fruit in large trifle bowl and add an ample
quantity of sherry. Leave for twenty-four hours to soak in the

Preheat oven to 350 degrees F. Cream butter and sugar until light and
fluffy. Add eggs and about 2 T of flour and beat. Fold in rest of
flour. Bake in 7-inch square tin for 25-30 mins until brown. Let
cool. Slice into fingers and arrange on top of fruit. More sherry may
be added at this point.

Pour one large glass of sherry. Mix eggs and add all ingredients to
small bowl. Place bowl in pan of simmering water. Stir continuously
with wooden spoon, sipping sherry, until custard thickens. This takes
about ten minutes. Pour custard on top of sponge. Chill in fridge.
Whip cream until stiff and smooth over top of custard. Arrange
almonds decoratively.


* The title says it all -- This recipe is my own invention.

: Difficulty: moderate
: Time: 1 hour preparation, 1 day waiting, 10 minutes cooking.
: Precision: no need to measure.

: Angi Lamb
: Department of Computer Science, University of York, UK
: ukc!minster!angi



Yield: 8 Servings

3/4 c Water
1/4 ts Salt
8 oz All-purpose potatoes --
Pared and cut in
2 Cloves garlic -- peeled
1/2 c Plus 2 tablespoons grated
Parmesan cheese
1 1/2 c Finely diced cooked chicken
(about 8
1 Egg -- separated
2 tb Chopped parsley
2 ts Lemon juice
3 tb Fine dry bread crumbs
3 tb Olive oil --OR: vegetable
Lemon wedges (optional)

1. Bring water and 1/8 teaspoon salt to boiling in small saucepan.
Add potato and garlic; boil gently, uncovered, for 15 to 20 minutes
or until potato is tender. Mash potato and garlic with water until
creamy. Stir in 1/2 cup Parmesan. Transfer to large bowl. Let stand
until potatoes come to room temperature. 2. Stir in chicken, egg
yolk, parsley and lemon juice. Beat egg white in small bowl until
stiff but not dry peaks form. Fold into chicken mixture. Form into 8
elongated patties. 3. Combine bread crumbs and remaining 2
tablespoons Parmesan cheese in shallow pie plate or on sheet of waxed
paper. Dredge patties in crumb mixture; place on plate. Refrigerate
patties, covered, for at least 1 hour or for up to 3 hours before
sauteing. 4. Heat oil in large skillet over moderate heat. When oil
is very hot, add patties; cook until golden brown and crisp, about 3
minutes per side. Serve with lemon wedges, if you wish.

Makes 8 patties.

Notes: One cup of leftover mashed potatoes can be substituted for the
cooked all-purpose potatoes in Step 1. Add just enough hot water,
about 1/4 cup, to loosen potatoes and make them creamy. Continue with
Step 1 in recipe.

Can be halved or doubled.

Nutrient Value Per Serving 328 calories, 25 g protein,
20 g fat, 12 g carbohydrate,
471 mg sodium, 114 mg cholesterol.

Chicken Pattie Make-Ahead TIP: The patties can be prepared up to 3
hours ahead through Step 3 and refrigerated, covered.


Yield: 4 Servings

3/4 c Promise margarine room
Vegetable coating spray
3 Individual pkg artificial
1 1/2 c Flour

1 pk (8-oz) softened light cream
1 1/2 ts Vanilla extract
Fruit cut into bite size

1 tb Orange juice
2 tb Fresh lemon juice
2 tb Cornstarch
2 Individual size artificial

: *** Fruit cane be pineapple/bananas/blueberries/kiwi
: fruit/grapes/strawberries sliced or whole. You can also
: use frozen fruit, thawed and drained, or canned fruit in
: its own juice, not heavy syrup, drained but the pizza
: won't hold as well and colors of fruit may bleed.
: CRUST: Combine the flour and sweetener and cut in the
: margarine. Can use a food processor. Place dough in center
: of pizza pan or cookie sheet sprayed with pam. Dust
: fingers lightly with flour and pat dough out into desired
: shape. Bake in an oven preheated to 350 degrees for 15
: minutes. Cool.
: FILLING: Combine the softened cream cheese with the
: vanilla and spread over cool crust. Arrange fruit in a
: decoratiev pattern over the filling. Make the glaze by
: combining the orange juice concentrate and lemon juice in
: a measuring c. Add enough of the water to make 1 c.
: Place juice and water in a saucepan with cornstarch and
: sweetener and combine thoroughly.
: Bring mixture to a boil, reduce heat and cook until
: thickened. Cool slightly and spread gently over fruit,
: don't let glaze cool too long before spreading or it will
: jell. Chill until serving time; cut into wedges to serve.


Yield: 5 Servings

5 Eggs
1/4 c Flour
1/2 ts Baking powder
1/8 ts Salt
1 1/4 c Cheese, large curd cottage
1/2 lb Cheese, reduced calorie jack
1/3 c Margarine, diet
1 Onion, med.


Preheat oven to 400 deg. F.

Slice onion into 1/4 inch wedges and saute in skillet that has been
sprayed with release agent; remove from heat and cool. Melt
margarine; cool.

Cut jack cheese into 1/8 to 1/4 inch cubes. Beat 5 eggs in large bowl
of mixer. Add flour, baking powder, salt, cottage cheese, butter and
jack cheese until well combined. Stir in onions.

Pour into 9x13 baking dish and bake for 15 minutes at 400 deg. Reduce
heat to 350 deg and cook for another
30 minutes.

Each serving is the equivalent to the following Weight Watchers
Personal Choice program exchanges: 1 egg, 1 1/2 hard cheese, 1
cottage cheese, 1/4 bread, 1 1/2 fat, 1/4 vegetable, 15 optional


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