Low in Fat, High in Flavor - recipes

Vegetarian Times, Jan, 1999 by Kathy Farell-Kingsley

Your guide to eating well everyday

A new culinary revolution is taking place, one in which American cooks are discovering that less fat doesn't have to mean less flavor.

Over the past decade, scientific studies have made it clear that cutting the on the consumption of fat can lower the risk of cancer, heart disease and other ailments, making it one of the most important steps we can take toward achieving good health. And while eating fewer calories should remain a priority, reducing bad fats in your diet is a more direct way to improve--and retain--overall health. Even if you do consume too many calories in the form of fruits, vegetables, starches and legumes, they won't compromise your well-being as much as ingesting excess fat will, particularly saturated fat.

Americans have never been as concerned about eating healthfully as they are now, but they also want food that tastes good. In the interest of maintaining flavor and good health, we offer you recipes for six main dishes--from pizzas to casseroles--that are both delicious and low in fat. And we don't stop there. We've included cooking and shopping tips plus a list of items for outfitting your low-fat pantry. When your meals are based on seasonal produce, whole grains, legumes, fresh herbs and spices they're guaranteed to be good in every sense of the word.

Tamale Pie

8 SERVINGS DAIRY-FREE

Roasted onions, chile peppers and tomatillos give this tamale pie its distinctive flavor.

1 1/2 cups thick-sliced onions
3 large ancho or poblano chile peppers
1 1/2 lbs. tomatillos (about 18), papery
  husks removed, and halved
1 clove garlic, crushed and peeled
1 cup water
J cup canned black beans, drained
  and rinsed
1 cup canned pinto beans, drained
  and rinsed
1 cup cooked quinoa
1 tsp. ground cumin
1 tsp. granulated sugar
Salt and freshly ground black pepper
  to taste
2 Tbs. finely chopped fresh cilantro

Cornmeal Topping

5 cups water
1 1/2 tsp. salt
1 2/3 cups yellow cornmeal

PREHEAT OVEN to 450 [degrees] F. Spread sliced onions and whole peppers on one baking sheet and tomatillos, cut side down, on another. Put both baking sheets in oven and roast until onions are browned and tender and peppers are blistering and swelling, 18 to 25 minutes. Let vegetables cool. Remove skins from peppers, split open and discard seeds.

Reduce oven to 425 [degrees] F. Place tomatillos, roasted onions, peppers and garlic in food processor and pulse until finely chopped.

In large skillet, preferably cast iron, combine tomatillo mixture, water, beans, quinoa, cumin and sugar. Season with salt and pepper and simmer 5 minutes. Remove from heat and stir in cilantro. Set aside.

Make topping: In 2-quart saucepan, bring water and salt to a boil. Lower heat and slowly add cornmeal, whisking constantly, until thickened, about 4 minutes.

Lightly grease a 9 x 13-inch baking dish. Spread half the cornmeal mixture in prepared baking dish. Spoon filling in an even layer over cornmeal. Spoon remaining cornmeal in a cross-hatch pattern over top. Bake pie until bubbling, about 20 to 30 minutes. Let stand for 5 minutes before serving.

PER SERVING: 237 CAL.; 9G PROT.; 3G TOTAL FAT (0 SAT. FAT); 47G CARB.; 0 CHOL.; 414MG SOD.; 9G FIBER

Eggplant Parmesan

4 TO 6 SERVINGS LACTO

This version has one-fourth the calories and one-ninth the fat as the traditional.

2 Tbs. red wine
1 medium onion, chopped
3 large cloves garlic, minced
1 large bell pepper, chopped
Freshly ground pepper to taste
2 (28-oz. cans) peeled, whole tomatoes,
  drained and juice reserved
1/2 tsp. salt or to taste, plus extra for
  salting eggplant
1 large eggplant (about 2 lbs.)
1 Tbs. minced fresh basil
1 tsp. minced fresh thyme
1 Tbs. minced fresh parsley
1/4 to 1/3 cup water or vegetable stock
1/2 to 1 cup dry whole-grain
  bread crumbs
3/4 cup part-skim mozzarella cheese,
  coarsely grated
1/4 to 1/2 cup freshly grated Parmesan

IN LARGE POT, heat wine over medium heat. Add onion, garlic and bell pepper and cook, stirring often, until vegetables are tender, about 7 minutes. Season with black pepper. Add tomatoes, cover and cook over low heat until they juice, 5 to 10 minutes. Uncover pot, stir in 1/2 teaspoon salt and simmer gently, partially covered, until sauce thickens, about 1 hour,.

Meanwhile, peel eggplant, then cut crosswise into 1/4-inch slices. Layer in a colander, lightly sprinkling salt between layers. Cover with a plate and set a 2- to 3-pound weight, such as a pot of water, on top. Let sit 30 minutes or longer, then rinse and pat dry.

Preheat oven to 350 [degrees] F. Dip eggplant slices in water or stock, then in bread crumbs until well coated. Spray a large baking sheet with cooking spray and arrange breaded slices on it. Bake about 25 minutes, turn and bake until eggplant is tender and crumbs are crisp, about 10 minutes more.

Add fresh herbs to tomato sauce and simmer a few minutes longer. Add a little salt and reserved tomato juice if necessary. Remove from heat.

Spray bottom and sides of an 8-inch square baking dish with nonfat cooking spray. Spread a thin layer of sauce on bottom and arrange half the eggplant slices on top. Sprinkle about 1/3 the mozzarella over eggplant, spread on a thick layer of sauce and sprinkle on half the Parmesan. Repeat layers, beginning with eggplant and ending with Parmesan.