ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Recipes For Low Fat And High Flavor

Updated on April 9, 2016
Patty Inglish, MS profile image

Patty collects recipes and gadgets from the past and is particularly interested in early American history and all Indigenous Peoples.

Try These And Similar Recipes

Seared yellow fin tuna, broccoli couscous and pickled radishes.
Seared yellow fin tuna, broccoli couscous and pickled radishes. | Source

Tasty Changes For Better Nutrition

The world of work may insist on Continuous Improvement in systems, profits, and workers, but we all can improve our lives a little at a time with healthier eating habits.

It certainly helps if that healthier food is good tasting and fills you up as well!

The following are recipes I have gathered a few at a time and incorporated into my meals alone and with friends. I find that it is true what the popular press tells us - if we become disorganized and rushed, then we fall victim to less healthy food choices.

One other (unwise) alternative is to simply not eat at all if you're busy and, unless you're on an organized fast, this skipping meals too often does not provide good results. Skipping a meal once in a while can even be healthy, but not continually until your bones weaken and your hair falls out.

What constant meal avoidance because we're busy and it may take too long to fix healthy meals (in our own minds) can produce is often a leeching of calcium from teeth and bones into the blood stream, to be expelled in urine.

Pacific Bluefin Tuna. Fish can make a flavorful substitute for some other ingredients.
Pacific Bluefin Tuna. Fish can make a flavorful substitute for some other ingredients. | Source

Low Blood Sugar; Fat and Salt Consideration

Another result can be a short-term type of low blood sugar - I've seen some people so hungry at the grocery store because they skipped too many meals that they passed out in an aisle!

In one of our grocery stores here, a couple of clerks keep a look out for people who look like they may pass out and go to these folks and inquire about diabetes and skipping. They often give the person a piece of fruit to eat and management encourages this -- It's a friendly store.

So, food intake is important and healthy intake takes some thought these days.

These recipes can be made vegetarian or completely non-fat and non-salt.

Tuna Burgers
Tuna Burgers | Source

Cook Time

Prep time: 20 min
Cook time: 15 min
Ready in: 35 min
Yields: 8 servings
5 stars from 1 rating of Tasty Tuna Burgers

Low Fat Spicy Tuna Burgers

Serves 8


  • Olive oil
  • ½ Medium onion, chopped
  • ¾ Cup chopped scallions or green onions
  • 4 Cloves of garlic, peeled and chopped
  • 1/3 Cup chopped fresh cilantro leaves or Italian parsley, chopped
  • 2 teaspoons cumin
  • 2 teaspoon hot chilies paste.
  • 1 Tbsp mustard
  • 2 Whole eggs beaten (substitute 1 egg and two whites, or just 4 whites, if you like)
  • 2 Six-ounce cans of tuna in spring water, well drained. You could substitute fresh tuna, cooking it yourself as you like it.
  • 2 Tbsp lemon or lime juice (I like lime best)
  • 4 Tbsp unbleached flour
  • Salt and pepper to taste


  • Saute onions and garlic in a skillet over medium high heat with a little olive oil - about 2 Tbsp - until onions are translucent and turn the burner off.
  • In a large bowl, put the beaten eggs, tuna, lemon/lime juice, chilies paste, mustard, greens, and cumin. Stir mixture carefully until well combined.
  • Add onions and garlic to the bowl and stir well.
  • Add flour just 1 Tbsp at a time, carefully blending or whisking well each time to ensure smoothness. If too dry, add a bit of spring water.
  • Pour 1/4 cup of the tuna mix into the center of skillet ( or a total of 2-3 possible at once).
  • Flatten patties somewhat with a spatula and cook to desired done-ness.
  • You can enjoy these hot or cold.

700 lb. Bluefin Tuna - May 2008 Championship


Broccoli Couscous

Serves 4-6


  • 1 1/4 cups of water (I use spring water)
  • 1 Tablespoon olive oil
  • 2 Cups broccoli florets
  • 1 Box of Near East brand Roasted Garlic & Olive Oil Couscous mix or a similar flavor. Low-salt style is available.
  • 1 1/2 Cups chopped cooked chicken (white meat contains less fat). You can substitute eggplant or zucchini/yellow squash for the meat. I like the vegetables grilled in oilive oil first, and diced to a large dice.
  • 3 Tablespoons lemon juice
  • 1/4 teaspoon grated lemon zest


  • In a large skillet, pour the water, oil, broccoli, and contents of the spice packet of couscous mix and bring it all to the boil.
  • Stir in the couscous, chicken (or vegetables as substitute), lemon juice, and lemon peel.
  • Remove from the heat and cover. Let stand for 5 minutes to sock up moisture and flavor. Fluff with a fork when done.
  • Enjoy warm or chill and serve cold. I like it either way.

Click thumbnail to view full-size
Romano Cheese
Romano Cheese
Romano Cheese | Source

Eggs & Herb Skillet

Serves 4


  • 8 large whole eggs, or 4 whole eggs and 8 whites.
  • 1/2 Cup fat free, skim, or 2% milk
  • 1/2 Cup fine-chopped fresh herbs such as basil, parsley, and cilantro. Arugula can also be used, about ½ cup, or ¼ cup and just half of the amount of herbs.
  • 1/4 Cup grated Parmesan or Romano Cheese


  • Preheat oven to 375 degrees F.
  • Spray a large ovenproof frying pan, like an iron skillet or short Dutch oven with cooking spray.
  • Place the pan on the stove over medium-high heat empty, until a bit of water splashed in with your fingers bubbles up and quickly rolls away.
  • Meanwhile, blend the eggs, milk, herbs and cheese in a blender or use a whisk to blend .
  • Pour the egg mixture into the hot pan.
  • Place the pan in the oven for about 20 minutes, until the eggs set. Don't over bake.
  • Slice into quarters and serve.

Click thumbnail to view full-size

Thai Pineapple Brown Rice Dish

Serves 6


  • 4 Cups Spring Water
  • ½ teaspoon Lite Salt
  • 1 Cup Long-grain Brown Rice
  • ¼ Cup Coconut
  • 2 Teaspoons Olive Oil
  • 1 Cup pineapple chunks
  • ½ Cup sliced green onions
  • 1 Teaspoon Lime Zest
  • 2 Tablespoons Lime Juice


  • In a large pan, boil water and add lite salt and rice.
  • Return to the boil, then reduce heat to a low boil and cook for 25 - 30 minutes.
  • Drain and set aside.
  • Toast coconut in a dry nonstick skillet over medium-high heat. Do not burn - keep stirring and tossing. Remove form heat and set aside.
  • In the same skillet, warm olive oil first and then add pineapple. Toss and cook for 4 minutes.
  • Add green onions and limes and stir well.
  • Bring to the boil, add rice mixture and toss to combine ingredients and heat rice through.
  • Serve garnished with toasted coconut and a lime wedge, if you like.


Tasty Vegetable Slaw

Serves 6


  • 2 Tablespoons grated ginger
  • 3 cloves garlic, peeled and split
  • 3 Tablespoons wine vinegar
  • 2 Tablespoons Honey
  • 1 Tablespoon sesame oil
  • 4 Tablespoons peanut or light olive oil
  • 2 Tablespoons low sodium soy sauce
  • Ground black pepper or to taste


  • 1 Zucchini or yellow squash or combination, cut to julienne strips
  • 2 Cups shredded carrot
  • 1/2 Cabbage head, cored and shredded - You can use Savoy, Red, or Chinese cabbage.
  • 2 Green onions or scallions, sliced thin, using about 1/2 of the green stems as well
  • Add some peeled, seedless cucumber chunks, if desired.


  • In a mixing bowl, whisk dressing ingredients until completely belnded.
  • Add vegetables and toss.
  • Season pepper and salt to taste. Serve, or chill and then serve.

© 2008 Patty Inglish MS


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)