Many fat free dinner ideas feature vegetables as the main course. A diet low in saturated fats, trans fats and cholesterol is not only healthy, it can help ward off chronic disease. Remember, however, that not all fat is bad. Foods high in omega-3 fatty acids are actually good for you, helping lower cholesterol and reduce the risk of heart disease. Monounsaturated and polyunsaturated fats, such as olive oils, nuts and safflower oil are also good for you and should be incorporated in your long-term diet plans. Always consult your physician before starting any new diet.
Squash soup is a quick and easy non-fat dinner. Bake or boil the squash, dice it and blend with non-fat milk or non-fat half-and-half. Spice to taste. Butternut squash, zucchini and acorn squash are not only fat free, they provide high levels of potassium, vitamin B, vitamin C, folic acid, niacin, vitamin B6 and dietary fiber. Squash is a also a source of beta-carotene, a compound that converts to retinol in the body. According to MayoClinic.com, retinol is a vital chemical for vision and also converts to retinoic acid, a compound essential for cell growth.
In her book, "Over 100 Fat-Free Recipes," author Elizabeth Jyothi Mathew provides a recipe for a non-fat mixed salad featuring lettuce, carrots, cucumbers, apples, and red cabbage. Wash and chop the ingredients and mix together. Instead of salad dressing, drizzle some fat free yogurt over the salad. Sprinkle chopped fresh mint over the salad before serving.
Ratatouille is a vegetable stew popular in France and other parts of Europe. The stew is normally made in a tomato base. Ratatouille can be prepared in a crock-pot and left to stew all day on a low heat. Dice four large, ripe tomatoes and add to the pot. Chop up a selection of vegetables, including eggplant, onion, peppers, mushrooms, zucchini, carrots. The best thing about ratatouille is that you can use any vegetables that you like. Add crushed garlic and salt and pepper to taste.
- MayoClinic.com: Betacarotene
- "Over 100 Fat-Free Recipes"; Elizabeth Jyothi Mathew; 2004