Top 10 low fat winter recipes

The following ten recipes are based on a cut down on sugar, salt and fat – particular saturated fat. It will also be noted that the recipes are formulated in such a manner as to encourage people to eat more complex carbohydrates and less refined or processed foods, which also means less fat. 

1. Parsley Soup

Ingredients: 1 cup coarsely chopped parsley; 1½ cups chicken broth; 1 tbsp. margarine;  1 tbsp. whole-wheat flour; 1 cup low-fat milk; ½ tsp.; salt and white pepper to taste.

Preparation: Bring parsley and chicken broth to boil in saucepan. Lower heat and simmer covered for 7 minutes. Blend mixture in food processor and add remaining ingredients and blend again. Return to saucepan and simmer for 5 minutes. Makes 2-4 servings.

2. Five Minute Soup

Ingredients: 4 cups chicken broth; ½ cucumber peeled and thinly sliced; 4 fresh mushrooms sliced; 2 cups shredded cabbage; 1 tomato cut into cubes; ½ cup left-over lean meat or poultry and freshly ground black pepper to taste.

Preparation: Heat the chicken broth. Add vegetables and meat. Bring to boil and simmer for 5 minutes. Season with the freshly ground black pepper. Makes 6 servings.

3. Roast Chicken

Preheat oven to 392⁰F. Sprinkle a 1.5 kg chicken inside with salt and pepper and rub with a peeled garlic clove. Dust the outside with salt and pepper and rub a garlic clove thoroughly into the skin. 

Squeeze the juice of 1 lemon and rub the outside of the chicken. Truss and roast on a rack for I hour. Allow chicken to rest for 5-10 minutes before carving. Makes 6 servings.

4. Meat Patties

Mix 500 g lean, minced beef with 1 tbsp. grated onion, 3 tbsp. toasted wheat germ and salt and pepper to taste. Form into 2.5 cm-thick patties and grill for 4 minutes each side. Makes 4 servings.

5. Steamed Potatoes in Broth

Ingredients: 500 g unpeeled potatoes scrubbed and sliced; 2 tbsp. lemon juice; ¼ cup chicken broth; ¼ cup finely chopped parsley; ½ tsp. salt and freshly ground black pepper to taste.

Preparation: Steam the potatoes covered over 2.5 cm simmering water for 15 minutes or until tender. Heat together the lemon juice, broth, parsley, salt and pepper. Put steamed potatoes into a bowl, toss with broth mixture and serve. Makes 4 servings. 

6. Green Cabbage and Garlic Dish

Remove core and heavy stems from a small green cabbage and shred it. Place in a heavy saucepan with 2 peeled garlic cloves, crushed; ¼ cup cider vinegar and 1 cup water. Cover and cook over low heat for 20 minutes (it should be still crispy). Makes 4 servings.

7. Roasted Onions

Heat 1 tbsp. olive oil in a saucepan. When smoking hot add 500 g onions, peeled and cut into 2 cm slices. Do not stir, but let the onions sizzle and roast undisturbed for 30 seconds. Now stir and keep roasting, tossing and turning for 2 minutes, just until onions are translucent. Fold in 2 tbsp. chopped parsley. The onions should be crisp and sweet, not limp. Makes 4 servings.

8. Green Rice Dish

Place 2 cups long-grain brown rice with 4 cups water and ½ tsp. salt in a saucepan. Bring to boil, cover, and simmer for 45 minutes until firm but not hard on the inside. Preheat oven to 320⁰F. Transfer rice to a casserole dish and bake, covered for 30 minutes. Stir in ½ cup packed finely chopped fresh parsley. Makes 6 servings.

9. Warm Rice salad

Cover 1 cup brown rice with hot chicken broth and simmer until the liquid is nearly absorbed (rice must be firm but not hard inside). Add 1 cup of frozen peas and 1 tin of shredded tuna. Warm through and season with fresh coriander and parsley. Makes 4 servings.

10. Peas and Lettuce Dish

Place 1½ cups freshly shelled peas, 1 small head of lettuce, cut in quarters, ¼ cup light dry white wine, ¼ cup water and ¼ tsp. salt and pepper to taste in a saucepan. Bring to simmer and cook gently for 10 minutes. Makes 4 servings.