1,000 Low-Fat Recipes

by Terry Blonder Golson

Overview

The ultimate low-fat cookbook

Low-fat eating remains the most popular and medically sound way to lose weight and maintain good health. 1,000 Low-Fat Recipes is the bible of low-fat cookbooks. Here are recipes for every taste and occasion. There are appetizers, soups, salads, and sandwiches. There are main courses (both with meat and without), accompaniments, breads, and desserts. Golson even includes breakfast fare and a condiments and staples section for simple, flavorful cooking. Each recipe is accompanied by nutritional information.

In addition to the tempting body recipes, Golson packs her book with crucial information. She offers nutrition guidelines for healthy eating, a glossary of ingredients, the best techniques for low-fat cooking, and helpful hints for efficiency, menu planning, and improvising. 1,000 Low-Fat Recipes combines practical tips with delicious, foolproof recipes in one inspiring, indispensable book.

Product Details

ISBN-13:	9780028603544
Publisher:	Houghton Mifflin Harcourt
Publication date:	12/28/1997
Series:	1,000 Recipes Series
Pages:	640
Product dimensions:	7.37(w) x 9.12(h) x 1.74(d)

About the Author

Terry Blonder Golson has worked in a bakery, cafe, French restaurant, and as the chef at a health spa. A cooking teacher who specializes in lowfat home cooking, she has written for many publications including the Boston Herald, Eating Well magazine, and Country Life magazine. Golson lives in the Boston area with her husband and children.

Read an Excerpt

Chapter One

    Finger foods, from dips and chips to savory little mouthfuls, are often all that is needed for many gatherings. Whether you call these foods hors d'oeuvres, appetizers, or small bites, their role is the same: to provide interesting nibbles for your guests as they meet and converse. However, little appetizers are often the fattiest part of a meal. Cheese platters are obviously sources of fat, but those tiny filled pastry shells, turnovers, and quiches are also extremely high in fat. The alternative selection offered here keeps food festive and healthy.

Chips and Nuts

    When planning which recipes to serve, keep in mind how casual the party is--some recipes are more elegant than others. Also consider how messy the food is to eat. If your guests are wearing silk they won't appreciate sticky barbequed finger foods. If there are few places to sit, don't serve foods that need to be eaten with a knife or fork. Always have plenty of napkins and obvious places, such as trays, to leave the soiled paper and dirty dishes.

    For larger parties, I like to have both foods for passing and others at stationary sites. Having some foods circulating in the room keeps the guests from crowding around one table. Also, hot hors d'oeuvres (such as stuffed mushroom caps) are best when eaten immediately, which will happen if they are taken from person to person at the party.

    It can be difficult to decide how much to make. I've discovered that if you are having a party at a meal time and your guests arrive hungry, you'll need twice as much because they'll make a meal out of the finger food--even if they know that they'll sit down to a full dinner in an hour. For many parties, a selection of three or four passed appetizers (three pieces per person) and two appetizers at stationary sites (such as a dip and crackers and a vegetable platter) is ideal.

Spiced Nuts

Makes: 12 servings (1 ounce each)

Although nuts are high in fat, they can have a place in a healthy diet. For more, see page 7.

3 cups whole shelled nuts
1 teaspoon chili powder
1/4 teaspoon kosher salt
1/8 teaspoon cayenne pepper
1/4 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/3 cup sugar
1 egg white
1 tablespoon orange liqueur

1) Preheat the oven to 325°F. Coat a large rimmed baking sheet with nonstick spray.

2) Toss the nuts with the dry ingredients. Lightly whisk the egg white with the orange liqueur, and stir into the spiced nuts until all is moist.

3) Spread the nuts on the baking sheet in one layer. Bake for 15 minutes. Using a spatula, turn the nuts over. Continue to bake for about 15 minutes longer until the surface of the nuts is dried out. After they have cooled, store in a tightly lidded container.

Per Serving: Calories 189; Protein 4g; Fat 16g (Saturated 1g); Carbohydrates 11g; Fiber 1g; Sodium 49mg

Sweet Curried Spiced Nuts

Makes: 12 servings (1 ounce each)

Although curried, these are more sweet than hot.

1/2 cup sugar
1 tablespoon orange juice
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
2 teaspoons curry powder
1 egg white
3 cups whole shelled nuts

1) Preheat the oven to 325°F. Coat a large rimmed baking sheet with nonstick spray.

2) In a medium bowl, blend together all the ingredients except the nuts. Toss the nuts into this mixture and stir until they are well coated.

3) Spread the nuts on the baking sheet in one layer. Bake for 15 minutes. Using a spatula, break the clumps of nuts apart and turn over. Bake for another 8 minutes. The nuts at the edges of the baking sheet might brown more quickly. Keep an eye on them and stir as needed.

4) Remove the nuts from the baking sheet. After they have cooled, store in a tightly lidded container.

Per Serving: Calories 196; Protein 4g; Fat 16g (Saturated 1g); Carbohydrates 13g; Fiber 1g; Sodium 7mg

Snack Mix

Makes: 14 servings (1/2 cup each)

This healthy version of an old favorite is a welcome sight at casual gatherings.

2 cups corn cereal squares
2 cups whole wheat cereal squares
1/2 cup unsalted, dry roasted peanuts
2 cups small pretzel twists
2 tablespoons melted butter
1 teaspoon honey
1 1/2 teaspoons vegetable oil
1/2 teaspoon ground cinnamon
1 teaspoon vanilla extract
1 cup raisins

1) Preheat the oven to 350°F. Coat a baking sheet with butter-flavored nonstick spray.

2) Put the cereal, peanuts, and pretzels in a bowl. Combine the butter and honey and, if necessary, warm the mixture until the honey is thin and pourable. Stir in the oil, cinnamon, and vanilla. Pour over the cereal mixture and toss to coat.

3) Spread the snack mix on the baking sheet. Lightly coat with the nonstick spray. Bake for 6 minutes, stir, and continue to bake for another 8 to 10 minutes until golden. Let cool. Stir in the raisins.

Per Serving: Calories 150; Protein 3g; Fat 5g (Saturated 2g); Carbohydrates 25g; Fiber 2g; Sodium 207mg

Baked Tortilla Chips

Makes: 48 chips

Serve these immediately, hot and crispy from the oven.

8 corn tortillas

1) Preheat the oven to 400°F.

2) Cut each tortilla into 6 wedges. To save time, stack several, then cut.

3) Place tortillas wedges in a single layer on a baking sheet and bake for 8 to 12 minutes, until crispy.

Per Chip: Calories 6; Protein 0g; Fat 0g (Saturated 0g); Carbohydrates 1g; Fiber 0g; Sodium 5mg

Chili-Spiced Tortilla Chips

Makes: 48 chips

A light coating of olive oil spray can be used in place of brushing the tortillas with oil.

8 corn tortillas
2 teaspoons vegetable oil
1/4 teaspoon ground cumin
1/2 teaspoon chili powder

1) Preheat the oven to 400°F.

2) Cut each tortilla into 6 wedges. To save time, stack several, then cut.

3) Pour the oil into a very small bowl. Using a pastry brush, moisten one side of each wedge with a little oil. (I keep a pastry brush just for oils and savory foods, and another for desserts.) Dust with the spices (you might not need to use all).

4) Place in a single layer on a baking sheet and bake for 10 to 12 minutes, until crispy. Serve immediately.

Per Chip: Calories 8; Protein 0g; Fat 0g (Saturated 0g); Carbohydrates 1g; Fiber 0g; Sodium 5mg

Fat-Free Crispy Pita Chips

Makes: 32 chips

These are absolutely wonderful right out of the oven, but can be made several hours in advance.

Four 7-inch pita breads

1) Preheat the oven to 375°F.

2) Peel each bread apart into 2 rounds apiece. Cut each round into 8 wedges. To save time, stack, then cut.

3) Place in a single layer on a baking sheet and bake for 7 to 10 minutes, until crispy.

Per Chip: Calories 21; Protein 1g; Fat 0g (Saturated 0g); Carbohydrates 4g; Fiber 0g; Sodium 40mg

Garlic Oil Pita Chips

Makes: 32 chips

Other flavored oils, such as chili or rosemary, would also be excellent.

Four 7-inch pita breads 1 1/2 tablespoons garlic oil (recipe page 607)

1) Preheat the oven to 375°F.

2) Peel each bread apart into 2 rounds apiece. Cut each round into 8 wedges. To save time, stack first, then cut.

3) Pour the olive oil into a very small bowl. Using a pastry brush, moisten the inside (rough side) of each wedge with a little garlic oil. (I keep a pastry brush just for oils and savory foods, and another for desserts.)

4) Place in a single layer on a baking sheet and bake for 7 to 10 minutes, until crispy and lightly browned around the edges.

Per Chip: Calories 26; Protein 1g; Fat 1g (Saturated 0g); Carbohydrates 4g; Fiber 0g; Sodium 40mg

Dips and Spreads

    The easiest foods to serve at a party are dips and spreads, but nothing signals the end of a party more than an empty bowl of dip. To keep it looking fresh, I use a dish that is smaller than the quantity I've prepared, then fill it to the top several times during the party so that it always looks fresh and abundant.

    Dips lose nothing except the fat when made with lowfat dairy products; the texture and flavor are as good as the full-fat versions. Equally wonderful are dips made with beans or spiced and mashed vegetables (like eggplant). Some of the best-tasting crackers on the market are lowfat. No longer should anyone arrive at a party with the worry that they will have to look but not eat.

Spinach Dip

Makes: 13 servings (3 tablespoons each)

This dip can be prepared a day ahead.

2 cloves garlic
4 scallions, cut into 2-inch lengths
One 10-ounce package frozen spinach, cooked
according to package directions
1 tablespoon lemon juice
1/8 teaspoon ground nutmeg
1/4 teaspoon ground coriander
1 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1/4 teaspoon Tabasco sauce (optional)
1 cup lowfat sour cream
1/2 cup nonfat yogurt

1) Mince the garlic and scallions in a food processor.

2) Squeeze the excess moisture out of the spinach. Pulse the spinach in with the garlic and scallions. Add the next 6 ingredients and puree. Pulse in the sour cream and yogurt until smooth.

Per Serving: Calories 34; Protein 2g; Fat 1g (Saturated 1g); Carbohydrates 5g; Fiber 1g; Sodium 190mg

Curry Orange Dip

Makes: 20 servings (3 tablespoons each)

This dip tastes best when chilled before serving.

1 pound 1% lowfat cottage cheese
1/4 cup nonfat yogurt
1/4 teaspoon lemon juice
2 tablespoons frozen orange juice concentrate
1 teaspoon curry powder
1/4 teaspoon ground cardamom
1/16 teaspoon cayenne pepper

Puree all the ingredients in a food processor fitted with a metal blade until the texture is smooth and creamy.

Per Serving: Calories 21; Protein 3g; Fat 0g (Saturated 0g); Carbohydrates 2g; Fiber 0g; Sodium 95mg

Sun-Dried Tomato Dip

Makes: 13 servings (3 tablespoons each)

Sun-dried tomatoes bring a lot of intense flavor to this dip. Serve with a platter of cut vegetables.

20 sun-dried tomato halves (not packed in oil)
1/2 cup fresh parsley
1 clove garlic
1/2 teaspoon kosher salt
1/2 teaspoon, freshly ground pepper
1 teaspoon lemon juice
1 pound lowfat or nonfat sour cream

1) To soften the tomatoes, place them in a microwavable bowl. Cover with 1 inch of water. Cover loosely with plastic wrap and microwave on high for about 4 minutes. Let rest for 10 minutes. Alternatively, put the tomatoes in a pot of boiling water and cook for 2 minutes, then let rest.

2) Chop the parsley and garlic in a food processor. Drain the tomatoes, reserving the liquid. Drop the tomatoes in the bowl and finely chop. Add the salt, pepper, and lemon juice. Then, with the machine running, pour in enough of the tomato soaking water to get a coarse puree (about 1/4 cup). You might need to scrape down the sides of the bowl once or twice. Discard the rest of the soaking water.

3) Remove the puree from the processor to a bowl and stir in the sour cream until the tomato mixture is distributed smoothly throughout.

Per Serving: Calories 52; Protein 2g; Fat 2g (Saturated 2g); Carbohydrates 7g; Fiber 1g; Sodium 110mg

Roasted Red Pepper Dip

Makes: 16 servings (about 3 tablespoons each)

The Roasted Red Pepper Topping can be made several days in advance, but the sour cream should be stirred in within a few hours of the party.

1 recipe Roasted Red Pepper Topping for
Bruschetta (page 45)
1 pound lowfat sour cream

Stir the sour cream into the red pepper mixture.

Per Serving: Calories 35; Protein 1g; Fat 2g (Saturated 1g); Carbohydrates 4g; Fiber 0g; Sodium 158mg

Vegetable Platter for Dips

Makes: 20 servings

Use this recipe as a jumping off point. What is important is that the vegetables are fresh and brightly colored. Although carrots are the most popular dip vegetable, other vegetables can be offered. After a quick steaming, both asparagus and green beans are lovely on a platter, as are raw mushrooms and jicama.

1 head broccoli
1 head cauliflower
2 red or green bell peppers
1 pint cherry tomatoes
2 pounds baby-cut carrots

1) Cut the broccoli and cauliflower into florets that can be eaten in 2 bites. Slice the peppers into strips, taking care to remove all seeds and whitish membranes. Wash and stem the tomatoes.

2) Although they can be served raw, many hard vegetables--such as carrots, broccoli, and cauliflower--benefit from steaming. They must be steamed long enough to taste cooked, yet not so soft that they lose their crunch. Once cooked to the desired tenderness, immerse them in a bowl of cold or iced water to stop the cooking and retain their bright color. Then drain them. Vegetables can be prepared up to a day ahead of time and refrigerated individually in sealable plastic bags.

3) Arrange half the vegetables on a serving platter and replenish with the other half as necessary. If all the vegetables are put out at once, by the middle of your party the platter will look sparse and ragged.

Per Serving: Calories 26; Protein 1g; Fat 0g (Saturated 0g); Carbohydrates 6g; Fiber 2g; Sodium 21mg

Guacamole

Makes: 13 servings (3 tablespoons each)

Hard, unripe avocados lack the flavor of ripe ones. They are poor choices for dips because, even even if pureed in a food processor, they will lack the smooth, rich texture of ripe avocados.

1 large ripe avocado
4 plum tomatoes, seeded
1/2 cup minced red onions
1 tablespoon lemon juice
2 teaspoons fresh lime juice
1/2 teaspoon kosher salt
1/8 teaspoon Tabasco sauce

1) Quarter the avocado, discard the pit, and peel away the skin. Mash the pulp; a potato masher works well for this. Chop the tomatoes. This is easily done with a few pulses in the food processor.

2) Mix together all the ingredients. If not serving immediately, cover with plastic wrap so that the plastic touches the guacamole. The absence of air will prevent browning.

Per Serving: Calories 32; Protein 1g; Fat 2g (Saturated 0g); Carbohydrates 3g; Fiber 1g; Sodium 78mg

Guacamole Caliente

Makes: 16 servings (3 tablespoons each)

The fat in the avocados mellows the hot spices.

2 large ripe avocados
4 plum tomatoes, seeded
1 clove garlic, minced
2 jalapeno peppers, seeded and minced
(wear rubber gloves)
1/4 cup minced red onions
1 tablespoon lemon juice
1 tablespoon fresh lime juice
1/2 teaspoon kosher salt
1/4 teaspoon Tabasco sauce
2 tablespoons chopped fresh cilantro

1) Quarter the avocado, discard the pit, and peel away the skin. Mash the pulp. Chop the tomatoes. This is easily done with a few pulses in the food processor. The garlic and jalapenos can be minced in a small spice grinder or mini-processor.

2) Mix together all ingredients. If not serving immediately, cover with plastic wrap so that the plastic touches the guacamole. The absence of air will prevent browning.

Per Serving: Calories 48; Protein 1g; Fat 4g (Saturated 1g); Carbohydrates 4g; Fiber 1g; Sodium 65mg

Baba Ganouj

Makes: 13 servings (3 tablespoons each)

Baba Ganouj is also excellent as a pita pocket sandwich filling.

Two 1-pound eggplants
2 cloves garlic
1/4 cup fresh parsley
1/4 cup tahini
1/4 cup lemon juice
1 teaspoon kosher salt
1/4 teaspoon freshly ground pepper

1) Broil the eggplants, turning frequently until slightly charred and soft, about 15 minutes. (They can also be grilled, or baked at 375°F for 1 hour, but I find broiling the easiest and quickest method.) Remove from the oven and let rest until cool enough to handle. Slice in half lengthwise and scrape the flesh into a colander. Drain out the bitter liquid by setting the colander in the sink or in a bowl for about 15 minutes.

2) Drop the garlic into a food processor and mince, then add the parsley and chop. Scrape down the sides of the bowl and add the remaining ingredients and the eggplant pulp. Process until coarsely chopped.

3) Taste and add more lemon juice if desired.

Per Serving: Calories 49; Protein 1g; Fat 3g (Saturated 0g); Carbohydrates 6g; Fiber 2g; Sodium 150mg

Baba Ganouj with Mint and Cumin

Makes: 13 servings (3 tablespoons each)

The mint and cumin contribute aroma and flavor to this version of the popular Middle Eastern dip.

1 recipe Baba Ganouj (opposite)
1/2 teaspoon kosher salt
2 tablespoons chopped fresh mint leaves
1 teaspoon ground cumin
1/4 teaspoon Tabasco sauce

1) Follow the directions for Baba Ganouj.

2) Add the additional salt and the mint, cumin, and Tabasco in step 2 after the parsley is pulsed in.

Per Serving: Calories 50; Protein 2g; Fat 3g (Saturated 0g); Carbohydrates 6g; Fiber 2g; Sodium 226mg

Eggplant Caviar

Makes: 16 servings (3 tablespoons each)

An old tale tells how this eggplant dip was passed off as real caviar in a royal court, hence its name. Although I don't see a direct resemblance, the combination of sharp, sweet, and salty is wonderful.

Two 1-pound eggplants
1 tablespoon olive oil
2 cups chopped onions
4 cloves garlic, chopped
3 tablespoons tomato paste
1 teaspoon sugar
1 1/2 tablespoons balsamic vinegar
1 teaspoon kosher salt
1/4 teaspoon freshly ground pepper

1) Broil the eggplants, turning frequently until slightly charred and soft, about 15 to 25 minutes. (They can also be grilled, or baked at 375°F for 1 hour, but I find broiling the easiest and quickest method.) Remove from the oven and let rest until cool enough to handle. Slice in half lengthwise and scrape the flesh into a colander. Drain out the bitter liquid by setting the colander in the sink or in a bowl for about 15 minutes.

2) Meanwhile, heat the oil in a heavy-bottomed saucepan. Cook the onions and garlic in the pot until softened and golden, about 10 minutes. Keep the pot covered between stirrings.

3) Add the tomato paste, sugar, vinegar, salt, pepper, and eggplant pulp. Cook until the sharp vinegar aroma disappears, about 3 minutes.

4) Put the mixture into a food processor and pulse until coarsely chopped.

Per Serving: Calories 36; Protein 1g; Fat 1g (Saturated 0g); Carbohydrates 7g; Fiber 2g; Sodium 130mg

Hummus with Tahini

Makes: 10 servings (3 tablespoons each)

This classic version of hummus is very easy to make and will last a week in the refrigerator.

2 cloves garlic
2 cups cooked chickpeas, drained and rinsed
1/3 cup tahini
3 tablespoons lemon juice
1/3 cup water
1/2 teaspoon kosher salt
1/8 teaspoon cayenne pepper

Mince the garlic in a food processor fitted with a metal blade. Add the remaining ingredients and puree until smooth, using additional liquid if needed.

Per Serving: Calories 104; Protein 4g; Fat 5g (Saturated 1g); Carbohydrates 11g; Fiber 2g; Sodium 99mg

(Continues...)

Table of Contents

Acknowledgments.

Small Bites and Finger Foods.

Salads.

Soups.

Entrees: Poultry and Meat.

Entrees: Fish and Shellfish.

Entrees: Vegetarian.

Vegetables.

Pastas, Grains, and Beans.

Casual Meals.

Breakfasts.

Yeast Breads, Quick Breads, and Muffins.

Desserts.

Sauces, Salsas, Pantry Staples, and Beverages.

index.