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Soul Food

(9 Recipes) Created by JENNICOLE0407

Recipes in this Collection

This recipe has been marked private.
Lowfat Eggplant parmesan
Very Good 4.6/5
(166 ratings)

A super easy version of the crispy fried eggplant parm I love!

Submitted by JFALGIATANO

Carbs: 23g | Fat: 8.7g | Fiber: 4.3g | Protein: 14.5g | Calories: 223.8
Very Good 4.6/5
(5 ratings)

Soup

Submitted by AGPINKSTON

Carbs: 15.4g | Fat: 12.5g | Fiber: 2.1g | Protein: 6.7g | Calories: 190.5
(no ratings)

adapted from food.com, which in turn was adapted from Cooking Light. Tasty mushroom ravioli in a "cream" sauce. Really hits the spot!

Submitted by STEFFYFUU

Carbs: 85.7g | Fat: 9.8g | Fiber: 5.3g | Protein: 17.2g | Calories: 489.5
20-Minute Chicken Parmesan
Very Good 4.4/5
(318 ratings)

A low-fat and easy to prepare version of this favorite chicken entree.

Carbs: 21.3g | Fat: 10.4g | Fiber: 2.9g | Protein: 36.3g | Calories: 332.7
Good 3.9/5
(8 ratings)

Delicious, low fat and very easy vegan pad thai. Makes 4 servings.

Submitted by CJH036

Carbs: 54g | Fat: 12.9g | Fiber: 5.8g | Protein: 14.9g | Calories: 350.9
Chicken Marsala
Very Good 4.3/5
(257 ratings)

Wine, lemons, and mushrooms flavor this chicken recipe the lower salt and lower fat way.

Carbs: 10.2g | Fat: 5.8g | Fiber: 0.5g | Protein: 42.8g | Calories: 282.9
(no ratings)

A traditional thin, custardy oven pancake, best served with berry jam and a sprinkle of powdered sugar.

Submitted by DAMIENDUCKS

Carbs: 14.9g | Fat: 4g | Fiber: 0.3g | Protein: 4.8g | Calories: 115.6
Tyler Florence’s Chicken Francese - from WEBMD
Very Good 4.0/5
(1 rating)



Have you ever noticed how popular chicken is with all those Food Network television chefs? I often cruise through the Food Network website looking for some interesting recipes to lighten and I’ve got to say, poultry seems to reign supreme! So I wasn’t that surprised when the recipe that appealed to me from Tyler Florence featured chicken.

The original recipe calls for dredging the chicken breasts in seasoned flour and then in beaten whole eggs. They are then fried in 1/4 cup of oil in a skillet. Instead, I used an egg substitute “with yolk” product that is lower in total fat, saturated fat, and cholesterol than beaten whole eggs (and it’s really easy to use too). I still used olive oil to brown the chicken breast, but I used 2 1/2 tablespoons instead of 4. With a nonstick skillet, this was just the right amount of oil. The original recipe then calls for a lemon sauce to be made in the skillet using all sorts of flavorful ingredients like sliced lemon, white wine, chicken broth, parsley, and a couple tablespoons of butter. I took out the butter completely and switched to a sweeter white wine that wouldn’t need the butter to help mellow the flavor.

These changes cut the calories by 28% and fat, saturated fat, and cholesterol by about 60%.


Nutrition Information per serving: 340 calories, 41 g protein, 19 g carbohydrate, 11 g fat, 2.2 g saturated fat, 6.5 g monounsaturated fat, 1.7 g polyunsaturated fat, 96 mg cholesterol, .6 g fiber, 238 mg sodium. Calories from fat: 29 percent.

Submitted by RACHELA04

Carbs: 12.7g | Fat: 0.2g | Fiber: 0.4g | Protein: 0.9g | Calories: 57.8
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