A Tasty Beginning For 2000 - low-fat and low-sodium dishes - Recipe

Ebony, Jan, 2000 by Charlotte Lyons

The beginning of the new millennium will bring about several important changes in our lives as any of us renew efforts to adhere to a healthier style of living. At the center of that renewal should be a more sensible diet, one that is lower in fat and sodium, and includes more fruits and vegetables. But how do you get that kind of nutrition in dishes that taste good and can be prepared without too much trouble?

The following is a collection of timely recipes that are easy to make and will help you start the millennium right.

Happy New Year! Happy 2000!

Nutty Vegetable Pilaf

  1 tablespoon olive oil
  2 cups coarsely chopped broccoli
  2 medium carrots, cut into 1-inch
    thin strips
  1 medium onion, chopped
  1 cup sliced fresh mushrooms
  2 large cloves garlic, minced
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon pepper
  3 cups cooked brown rice (cooked in
    low-sodium chicken broth)
1/2 cup chopped pecans, toasted
1/2 cup shredded Parmesan cheese,
    optional

Heat oil in large skillet over medium-high heat until hot. Add broccoli, carrots and onion. Cook and stir 5 to 7 minutes or until broccoli and carrots are tender and onion is beginning to brown. Add mushrooms, garlic, thyme, basil, salt and pepper. Cook and stir 2 to 3 minutes or until mushrooms are tender. Add flee and pecans; cook 1 to 2 minutes, stirring, until well-blended and thoroughly heated. Just before serving, sprinkle with cheese, if desired.

Yields 6 servings

EACH SERVING: 243 CALORIES, 11.9 GRAMS TOTAL FAT, 0 MILLIGRAMS CHOLESTEROL, 215.4 MILLIGRAMS SODIUM, 5.9 GRAMS FIBER, 9.7 GRAMS PROTEIN

Honey-Glazed Pork Tenderloin

  1 teaspoon dried thyme, crushed
1/4 teaspoon salt
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon pepper
  1 pound pork tenderloin, cut into
    1/2-inch slices
  1 tablespoon butter or margarine
  2 tablespoons honey
  2 tablespoons fresh orange juice
  2 tablespoons chopped parsley

Combine thyme, salt, onion powder, garlic powder and pepper. Sprinkle mixture over pork slices on both sides. Let stand for 5 minutes. Heat butter in large skillet and add pork. Brown pork slices on both sides until pork is browned and no longer pink, about 10 minutes. Combine honey and orange juice in small bowl. Add honey mixture to skillet; cook and stir until thoroughly heated and pork is well-coated. Stir in parsley.

Yields 4 servings

EACH SERVING: 168 CALORIES, 6.8 GRAMS TOTAL FAT, 81.5 MILLIGRAMS CHOLESTEROL, 232.9 MILLIGRAMS SODIUM, 0.3 GRAM FIBER, 24.0 GRAMS PROTEIN

Millennium Confetti Bean Salad

  1 15-ounce can garbanzo beans,
    rinsed and drained
  1 15-ounce can dark red kidney
    beans, rinsed and drained
  1 15-ounce can pinto beans, rinsed
    and drained
  1 14 1/2-ounce can diced tomatoes with
    Italian seasoning, undrained
  1 8 3/4-ounce can whole kernel corn,
    drained
  1 4 1/2-ounce jar sliced mushrooms,
    drained
  2 tablespoons chopped parsley
1/2 cup fat-free Caesar salad dressing
  2 teaspoons Italian seasoning
1/4 teaspoon pepper

Mix all ingredients together in large bowl. Serve at room temperature. It can be chilled or heated as desired.

Yields 8 servings

Note: Three cans of any bean variety can be used in this recipe.

EACH SERVING: 208 CALORIES, 2 GRAMS TOTAL FAT, 0 MILLIGRAMS CHOLESTEROL, 955 MILLIGRAMS SODIUM, 10 GRAMS FIBER, 10 GRAMS PROTEIN

Citric-Marinated Lamb Chops

  1 tablespoon fresh lemon juice
  1 tablespoon fresh orange juice
  1 tablespoon olive oil
  1 clove garlic, crushed
1/4 teaspoon white pepper
  4 4-ounce loin lamb chops
  2 tablespoons chopped parsley
  1 teaspoon grated lemon rind
  1 teaspoon grated orange rind
  1 small clove garlic, finely minced
    Salt to taste

Combine lemon juice, orange juice, oil, garlic and pepper in shallow glass dish. Place chop in marinade and tram to coat chops on both sides; let marinate 15 to 20 minutes, turning chops occasionally. Heat oven to broil and/or 550 degrees. Place marinaded lamb chops on rack in broiler pan. Broil 3 inches from heat until chops are browned, about 6 minutes; turn. Brush lamb with marinade and broil until desired doneness, 5 to 8 minutes longer: Combine parsley, lemon rind, orange rind, minced garlic and salt in small bowl. Just before serving, sprinkle lamb chops with parsley mixture.

Yields 4 servings

EACH SERVING: 326 CALORIES, 106.6 GRAMS TOTAL FAT, 82 MILLIGRAMS CHOLESTEROL, 1.4 GRAMS SODIUM, 0.2 GRAM FIBER, 78.1 GRAMS PROTEIN

Catfish Stew

    1 small onion, chopped
    1 celery rib, sliced
    2 doves garlic, minced
    1 tablespoon olive off
    4 cups chicken broth
    1 cup sliced carrots
  1/2 cup whole kernel corn
  1/2 cup uncooked rice
    1 tablespoon fresh lemon juice
  1/2 teaspoon salt
  1/2 teaspoon dried thee
  1/4 teaspoon white pepper
    1 small zucchini, diced
1 1/2 pounds catfish fillets, cut into
      1-inch pieces
    2 tablespoons chopped parsley

In oil, cook and stir onion, celery and garlic in a 4-quart Dutch oven over medium heat until vegetables are tender, about 5 minutes. Stir in chicken broth, carrots, corn, rice, lemon juice, salt, thyme and white pepper. Heat to boiling; reduce heat. Cover and simmer until rice is tender, about 20 minutes. Add zucchini; heat to boiling; reduce heat. Cover and simmer for 5 minutes. Stir in fish; simmer until fish flakes easily with fork, 5 to 8 minutes longer. Stir in parsley.