National Campaign against Overweight and Obesity

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Delicious Low-Calorie Recipes

• Salad

• Soup

• Maza

• Basic Dishes.

• Dessert

Low-Fat Salad Recipes:

Asian Salad Dressing

Ingredients

2 tablespoons red vinegar.

2 tablespoons soy sauce.

1 teaspoon chopped onions.

Quantity

2 Serves

Nutritional Analysis (per serving)

11.6 calories

Fat-free

Lemon and Garlic Salad

Ingredients

1/2 cup lemon juice.

1/2 teaspoon garlic powder.

1 teaspoon mustard

1 teaspoon thyme oregano

1/2 teaspoon salt

Quantity

3 Serves

Nutritional Analysis (per serving)

14.6 calories

Fat-free

Milk and Thyme

Ingredients

1/2 cup skim milk.

2 tablespoons chopped green thyme.

1/2 teaspoon mustard

1/2 teaspoon salt.

1 tablespoon red vinegar.

Quantity

3 Serves

Nutritional Analysis (per serving)

30 calories

0.25 g fat

7% fat

Vinegar and Mustard

Ingredients

1/4 cup red vinegar.

1tablespoon sugar.

1/2 teaspoon mustard.

1 tablespoon chopped fresh mint.

1/2 teaspoon salt.

Quantity

2 Serves

Nutritional Analysis (per serving)

28.6 calories

Fat-free

Tomato and Basil

Ingredients

1/2 cup tomato juice.

1/4 teaspoon pomegranate molasses.

1 teaspoon lemon juice.

1 teaspoon salt.

1/4 teaspoon seasoning.

2 tablespoon fresh finely minced basil.

Quantity

3 Serves

Nutritional Analysis (per serving)

17 calories

0.15 g fat

7% fat

Soup Recipes:

Vegetable Soup:

Ingredients

1 cup diced carrot.

1 cup chopped Green beans.

1 cup diced potatoes.

1 cup diced squash.

2 chopped onions

1 cup diced tomato

5 cups water.

1 chicken broth cube.

1 teaspoon of salt.

1 teaspoon of seasoning.

Preparation Method

Melt the chicken cube in hot water.

Add chopped vegetables, salt and seasoning.

Let it boil for 30 minutes or until vegetables are cooked

Quantity

5 Serves

Nutritional Analysis (per serving)

61.7 calories.

0.5 g fat.

7% fat.

Beef and Vermicelli Soup

Ingredients

400 g of soft minced beef meat.

Half a cup of dry vermicelli.

2 teaspoons of tomato paste.

1 teaspoon of salt.

1 teaspoon of mixed spices.

1 teaspoon of cinnamon.

6 cups of water.

Preparation Method

Mix the spices with the salt and meat.

Make balls of the meat.

Fry the meat in a frying pan.

Add the water and tomato paste, and let the mixture boil for 30 minutes.

Add the vermicelli, and let it boil until it becomes mushy.

Quantity

6 serves.

Nutritional Analysis (per serving)

109.4 calories

9.2 g fat.

13% fat.

Tomato Soup

Ingredients

Half a kilo of tomatoes

1 big chopped onion

2 crushed cloves of garlic

2 cups of water

1 cube of chicken broth

Preparation Method

Fry the onions and garlic in a frying pan.

Drop tomatoes into hot water for 30 seconds, and then peel them.

Cut tomatoes to pieces, and add them to the onions and garlic.

Cook the mixture for 5 minutes on a medium heat.

Dissolve the cube of chicken broth in water, and add the solution to tomatoes.

Use the electric mixer to mix the soup.

It could be served hot, or cold after leaving it in the refrigerator for hours.

Quantity

4 serves

Nutritional Analysis (per serve):

36 calories

0.7 g fat.

17% fat.

Maza:

Spinach Pies

Ingredients

The paste:

5 cups of flour

1 spoon of salt

1 spoon of sugar

1½cup of water

6 spoons of vegetable oil

The padding:

1½ kilo fresh spinach

½ cup lemon juice

3 big chopped onions

2 spoons of vegetables oil

1 teaspoon of salt

A sprinkle of black pepper.

1 spoon of sumac

1 spoon of pomegranate molasses

Preparation Method

Pick the spinach leaves and crush them.

Wash the spinach well.

Try to squeeze the leaves with your hands, to drain the water off.

Mix the chopped onions with salt and sumac.

Rub the spinach with salt, and add it to the onions mixture.

Drop the vegetable oil and the pomegranate molasses into the mixture.

Expand the paste the rolling pin until it becomes 4mm thick.

Cut it into small circles (by using a coffee-cup).

Put a spoon of the spinach padding in each circles, and roll ends so as to take the shape of a triangle.

Oil the pan with the cooking oil.

Put the pies into the pan.

Put it into a 300° C oven for 30 minutes.

Quantity

90 pies

Nutritional Analysis (per serving)

38 calories.

1.2 g fat.

28% fat.

Cottage Cheese with Cucumber Salad

Ingredients
Quarter of a kilo cheese

Chopped cucumber

8 lettuce leaves

4 teaspoons of vinegar or lemon juice

A sprinkle of salt

A sprinkle of dry garlic powder

A sprinkle of hot spices

Preparation Method

Mix the cottage cheese with the cucumber, garlic, salt and hot spices.

Put 2 lettuce leaves in the salad plate, and pour quarter of the quantity of the mixture on them.

Repeat this step, by adding layers of lettuce and cheese.

Add a few grains of olive on it.

Pour the vinegar or lemon juice.

Quantity

4 serves

Nutritional Analysis (per serving)

84 calories

1.8 g fat

19% fat

Coriander Potatoes

Ingredients

1 1/2 lb. potatoes, peeled and diced into 1/2-inch cubes

4 Tbs. Olive Oil

1 hot Red or Green Chili

2 cloves Garlic, finely chopped

Salt and Black Pepper to taste

1 large bunch fresh green Coriander, finely chopped

Preparation Method

Heat the oil in a large skillet or pan over medium heat, into which the potatoes will go in about a one-inch-thick layer.

Rinse the potato cubes well and shake them dry, then carefully add to the warm olive oil.

Fry them until they're golden on all sides, tossing as you go to even out the cooking.

Split the chili and remove the seeds, then chop it finely; and do the same with the garlic.

Add to the potatoes with the salt, and continue cook for another 2-3 minutes.

Chop the coriander finely, starting with the stalks, and stir it in, cooking for another 2 or 3 minutes, until the coriander has wilted.

Quantity

5 serves.

Nutritional Analysis (per serving)

196 calories

0.1 fat

Free of fat.

Eggplant Mussaka

Ingredients

1 kilo eggplants

1 kilo tomatoes, peeled and chopped

1 cup of chopped onions

10 whole cloves of garlic

2 crushed cloves of garlic

1 spoon of pomegranate molasses

1 teaspoon of salt

1 teaspoon of dry mint

1 teaspoon of oil

Preparation Method

Fry the onions and eggplants with a teaspoon of oil.

Add the rest of the ingredients and let it boil slowly.

Add half a cup of water.

Let it boil until the mixture gets ripe.

It is served cold.

Quantity:

5 serves

Nutritional Analysis (per serving)

124 calories

1.86 g fat

13% fat

Main Dishes:

Kabsa

Ingredients

2 1/2 kg lamb, large cubes

4 cups basmati rice

1/2 kg carrots, peeled and finely diced

1 green pepper, seeded and finely diced

1 kg tomatoes, peeled and diced

1 kg finely chopped onions

6-8 garlic cloves, minced

1 pinch ground cumin

1 pinch ground coriander

salt and black pepper

butter or olive oil(for frying)

1/4 cup toasted pine nuts

Preparation Method

Fry meat until browned on all sides. Add enough water to the pot so that it covers the meat by 1.5″-2″, bring to a boil then cook gently over medium heat for 1 1/2 – 2 hours or until tender. Reserve stock & set meat aside.

Soak rice for 15 minutes. Drain rise under running water then drain well.

Add butter to a large stock pot or casserole, fry the onion, pepper, carrot & spices. Cook on low heat for about 10 minutes, or until tender.

Add rice to vegetables in the pot, cook for 5 minutes on medium heat. Add meat stock until stock covers rice (approx 1.5″ above rice). Cover pot. Cook on low heat for 30 minutes or until tender – add a little more stock or water if rice seems to become dry.

Quantity

10 serves

Nutritional Analysis (per serving):

423 calories

5.7 g fat

12% fat

Mjaddara
Ingredients

1/2 cup of rice

1 1/2 cup of brown lentils

2 or 3 onions

1 teaspoon of vegetable oil

1 teaspoon of salt

Preparation Method

Clean the brown lentils and boil them in a pot until they are soft and edible (15 minutes on medium heat).

Wash the rice and cover it in hot water and leave aside until the lentils are done.

Cut the onion in stripes and fry in vegetable oil until golden brown.

Drain the water from the lentils and from the rice as well. Place the rice on top of the lentils in the pot and mix. Add a teaspoon of vegetable oil, and mix the ingredients together over medium heat for two minutes. Add salt, pepper, cumin, and cardamom to taste. Cover with hot water (1 cm above the mixture). Let simmer on low heat until the water evaporates (about 15 - 20 minutes).

Turn over (like a cake) in a big plate, and cover the top with the fried onion stripes.

Serve with yogurt and green salad.

Quantity

4 serves

Nutritional Analysis (per serving)

151 calories

3.75 g fat

22% fat

Dessert:

Meghli

Ingredients:

10 cups of water

1 cup of rice powder (rice flour)

1 1/2 c sugar

2 teaspoons of caraway

1 teaspoons of ground cinnamon

1 teaspoons of ground aniseed

1/2 cup of dried almonds

1/2 cup of dried pistachios

1/4 cup of pine nuts

Preparation Method

Put the almonds and pistachios in separate bowls, cover with water and soak overnight. The next day, peel the skins off and halve the nuts.

Boil 9 cups of water in a large pot. Put the rice powder (flour), sugar and spices into a bowl and add 1 cup of cold water. Mix well, and then add to the boiling water while stirring well. Reduce the heat, bring to a boil again and then let simmer.

Let it cook until it thickens, stirring constantly with a wooden spoon so that the rice doesn’t stick to the bottom of the pot.

Pour into individual small bowls. Leave to cool. Right before serving, garnish with almonds, pistachios and pine nuts.

Quantity

10 serves

Nutritional Analysis (per serving)

197 calories

0.2 g fat

1% fat

Milk Pudding

Ingredients

1 cup of water

3 tablespoons of skim powder