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ed2go Health and Fitness Fitness Luscious, Low-Fat, Lightning-Quick Meals
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Luscious, Low-Fat, Lightning-Quick Meals

Have you ever wished you had a personal chef preparing luscious, low-fat meals for you?  This course is the next best thing!  You'll learn how to reduce fat in recipes without sacrificing flavor or texture. Explore how to use flavor profiling to expand your culinary horizons.  Learn how to prepare casseroles, crock-pot dishes, vegan dishes, oven-fried foods, meat-based meals, and many other entrees that are both nutritious and delicious!

You will discover tips for grocery shopping, menu planning, food preparation, and quicker cooking. You will have the chance to try our over 50 exciting and easy lowered-fat recipes.

6 Weeks / 24 Course Hrs
Currently Enrolling

Offered in Partnership with your Preferred School


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Starting March 13 | April 17

Luscious, Low-Fat, Lightning-Quick Meals


Details + Objectives

Course Code: llf

What You Will Learn
  • Discover easy, lower-fat alternatives and use these in recipes
  • Learn how you can season food as a fat free way to improve flavor
  • Discover ways to make lowered-fat sauces for a number of recipes
  • Learn to use leaner meats to create delicious recipes
  • Discover how to replace high-fat ingredients, such as cream and whole eggs, with tofu
  • Learn how to prepare quick and easy lowered-fat recipes for main meals, side dishes and desserts
How the course is taught
  • Instructor-led course
  • 6 weeks in duration
  • Courses begin each month
  • 2 lessons released each week
  • 24 course hours
How you will benefit
  • Preparing meals will not only be quick and easy but lower in fat as well
  • Create recipes that your whole family will love
  • Develop and use a cycle menu to save you time and reduce food waste
  • Organize and take control of the pantry, kitchen, refrigerator, and freezer


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Week 1

In your first lesson you will uncover the functions of fat in cooking and discuss easy, lower-fat ways to replace these functions. You will identify high-fat ingredients in recipes. You will use your new skills to prepare a quick and easy Chicken a la King and a lowered-fat recipe for Lasagna Mexicana. Then you will explore the functions of seasonings in lower-fat cooking. You will create three easy, flavorful lowered-fat recipes:  Mexican Shepherd’s Pie, Greek Pizza, and New World Pasta Faggioli.

Week 2

In this lesson, you will look at fat in sauces. You will discover several ways to make delicious lowered-fat sauces. You will use this knowledge to prepare a classic Lowered-Fat Macaroni and Cheese, and an easy Fettuccine Alfredo with Chicken and Broccoli. You will learn to use canned condensed soups to make easy low-fat sauces when you make Quick and Easy Turkey Tetrazzini and an easy recipe for Sweet and Sour Chicken. Then you will define add-in ingredients. You will prepare a kid-friendly Spaghetti Pie and a 15-minute Spicy Peanut Chicken. You will also make a Very Veggie Soup using canned and frozen foods to create delicious “Fried” Rice.

Week 3

Learn how to choose seafood, and you will prepare a bounty of fish and shellfish-based meals including:  Grilled Ginger-Lime Salmon with Sauce, Drunken Cod, Poached Asian Salmon, Fish Puttanesca, Thai Shrimp, “Crab” Salad, Quick Crab Bisque, and Asian Tangerine Scallops.

Week 4

You will learn to tofu to replace high-fat ingredients like cream and whole eggs as you prepare Creamy Butternut Squash Soup, Pasta Carbonara, Spicy Peanut Tofu, Tofu Pumpkin Custard, and Tofu Guacamole.  Then you will learn to develop and use a cycle menu to save your time, reduce food waste, and help encourage diner acceptance. You will prepare Bean and Basil Salad, Tomato-Basil Meat Sauce, Chicken Curry, Shrimp Cashew Salad, and Greek Skillet. You will also learn to develop a grocery list that works for you.

Week 5

Break out your slow cooker to create African Chicken. You will learn how to convert an earlier recipe to a slow cooker recipe. You will prepare Chicken Enchilada Casserole. Then you will look at oven-fried recipes such as:  Oven-Fried chicken, Oven Fries and Oven Onion Rings. Then you will look at how to organize your pantry, kitchen, refrigerator, and freezer. You will learn to cook family-friendly meals that are quick and easy to fix such as:  Chicken Florentine Pasta, Speedy Lasagna, and Quick Chicken Risotto. You will revisit flavor profiling and prepare Caribbean Chicken Pizza and use the slow cooker to prepare Mexican Pork.

Week 6

Finally you will learn to prepare Summer Ceviche, Gazpacho, and Chicken Caesar Pasta Salad. You will use small kitchen appliances to make Slow Cooker Iberian Meat Loaf and Tomato-Olive Bread. You will learn to grill Frilled Marguerite Pizza, Grilled Veggie Medley and Grilled Fruit Cups. Then it is time for dessert as you prepare:  Very Cherry Cake, Tofu Key Lime Pie, and Peanut Butter Cup pie. You will learn how to choose and make tasty and colorful side dishes as well.

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Instructors & Support

Donna Acosta

Donna Acosta, RDN, ACE-Certified Health Coach, is a registered dietitian and nutrition educator. Her clinical expertise is in weight management, diabetes nutrition care, and cardiac rehabilitation management. She has developed and taught a hospital- and community-based nutrition programs for a number of clients, including Warner Bros. Studios, Neutrogena, and Fluor-Daniel.


Prerequisites / Requirements


There are no prerequisites to take this course.


Hardware Requirements: 

  • This course can be taken on either a PC or Mac device.

Software Requirements: 

  • PC: Windows XP or later.
  • Mac: OS X Snow Leopard 10.6 or later.
  • Browser: The latest version of Google Chrome or Mozilla Firefox are preferred. Microsoft Edge and Safari are also compatible.
  • Adobe Flash Player. Click here to download the Flash Player.
  • Adobe Acrobat Reader. Click here to download the Acrobat Reader.
  • Software must be installed and fully operational before the course begins.


  • Email capabilities and access to a personal email account.
Instructional Materials

The instructional materials required for this course are included in enrollment and will be available online.


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When can I get started?

A new session of each course opens each month, allowing you to enroll whenever your busy schedule permits.

How does it work?

Once a course session starts, two lessons will be released each week for the six-week duration of your course. You will have access to all previously released lessons until the course ends.

How long do I have to complete each lesson?

The interactive discussion area for each lesson automatically closes two weeks after each lesson is released, so you’re encouraged to complete each lesson within two weeks of its release.

What if I need an extension?

The final exam will be released on the same day as the last lesson. Once the final exam has been released, you will have two weeks plus 10 days (24 days total) to complete the final and finish any remaining lessons in your course. No further extensions can be provided beyond these 10 days.

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