Low Fat, Low-Calorie & Tasty Too - healthy foods - Recipe

Ebony, April, 2000 by Charlotte Lyons

Although more and more health-conscious people are adhering to a low-calorie, low-fat diet, it doesn't mean that they are destined to a life of meals that are bland and tasteless.

Such ingredients as spices and herbs, fruit juices, onions and garlic can enhance the taste of a number of light dishes (less saturated fat and cholesterol), including Baked Catfish With Vegetables, Peach Chicken Breast and Lemon Green Beans.

With a little imagination, cooking light can easily become a way of life, leading to a healthier and more energized you. The following is a collection of recipes to help you begin to experience what eating light is all about.

Julienne Vegetable Salad

1 carrot, cut into 2-inch thin
  strips
1/2 large red bell pepper, cut into
  2-inch thin strips
1/2 medium zucchini, cut into 2-inch
  thin strips
1/2 small red onion, cut into thin strips
1/2 jicama, peeled and cut into thin
  strips
Juice of 1 lemon
2 teaspoons Dijon mustard
1 clove garlic, minced
1 tablespoon apple cider vinegar
1/2 teaspoon pepper
Salt to taste
2 tablespoons olive oil
2 chopped parsley
Lettuce leaves

Place the carrot, red bell peppers, zucchini, onion and jicama in large bowl. Mix together lemon juice, mustard, garlic, vinegar, pepper, salt and olive oil. Drizzle over vegetables and gently toss to coat vegetables. Serve on lettuce leaves. Garnish with chopped parsley.

Yields 6 servings

CALORIES 74, FAT 4.8G, CHOLESTEROL 0MG, FIBER 2.5G, SODIUM 33MG

Curried Shrimp And Pasta Salad

1 pound medium shrimp, peeled &
  deveined
1 cup dry white wine
1 large clove garlic, minced
Dash cayenne pepper
2 cups dry penne pasta or other
  pasta shape
1/2 cup sliced celery
1/2 small red bell pepper, cut into thin
  strips
1/2 cup low-calorie mayonnaise or
  salad dressing
2 teaspoons curry powder
2 teaspoons sugar
1 teaspoon fresh lemon juice
  Salt and pepper
1 tablespoon toasted sliced almonds
  or coconut
Lettuce leaves

Place shrimp, wine, garlic and cayenne in small saucepan and cook until shrimp are pink, about 2 minutes. Remove shrimp and cut in half. Discard wine. Cook pasta until done, about 8 minutes. Drain and rinse under cold water. Place cooked shrimp, pasta, celery and red bell pepper in large bowl. Combine mayonnaise, curry powder, sugar, lemon juice, salt and pepper in small bowl. Pour mayonnaise mixture over shrimp mixture and gently toss to coat. Chill 30 minutes or longer. Serve on lettuce leaves. Garnish with toasted, sliced almonds or toasted coconut.

Yields 4 servings

CALORIES 385.9, FAT 14.1G, CHOLESTEROL 173MG, FIBER 2.2G, SODIUM 407MG

East-West Veal Chops

2 large garlic cloves, crushed
4 veal rib chops (about 8 ounces
  each), well-trimmed
1 tablespoon olive oil
1/2 teaspoon salt
  cup dry white wine
2 teaspoons grated fresh ginger
1 teaspoon toasted sesame oil
1 tablespoon chopped parsley

Rub garlic over both sides of veal rib chops. Heat olive oil in 10-inch nonstick skillet. Add veal chops. Cook 10 to 12 minutes over medium heat, turning once for medium (160 degrees). Transfer to plate; sprinkle with salt. Keep warm. Drain excess fat from skillet if necessary. Add wine and ginger to skillet. Cook and stir over high heat for 1 minute or until reduced as desired. Stir in sesame oil. Pour sauce over chops. Sprinkle with parsley.

Yields 4 servings

CALORIES 355, FAT 24G, CHOLESTEROL 70MG, FIBER 0.1G, SODIUM 272MG

Peach Chicken Breast

6 chicken breast halves, skinned and
  boned
1 cup peach nectar
1/2 teaspoon ground nutmeg
1/8 teaspoon ground ginger
1/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup peach preserves

Place chicken breasts in large glass baking dish, making sure chicken does not overlap. Combine remaining ingredients, except preserves, in small bowl and pour over chicken, turning the chicken to coat the chicken. Cover tightly and refrigerate overnight or at least 8 hours. Remove from refrigerator and let stand 30 minutes. Cover tightly with foil and bake in 350-degree oven for 15 minutes. Uncover, pour off liquid from chicken. Heat peach preserves in small saucepan until melted; brush over chicken. Continue to bake uncovered, 20 to 25 minutes longer, brushing with preserves two more times. Garnish with chopped parsley if desired.

Yields 6 servings

CALORIES 316, FAT 13.5G, CHOLESTEROL 93MG, FIBER 0.3G, SODIUM 190MG

Lemon Green Beans

1 pound fresh green beans
  teaspoon salt
1 tablespoon olive oil
1 clove garlic, minced
1/8 teaspoon crushed red pepper
1/4 cup sliced green onions
1 teaspoon dried thyme
1 tablespoon fresh lemon juice
2 teaspoons grated lemon rind

Wash beans and remove ends. Sprinkle with salt. Place beans in a steamer basket and place over boiling water. Cover and steam approximately 10 minutes or until crisp-tender. Plunge green beans into cold water to stop cooking process; drain and set aside. Heat olive oil over medium heat in large skillet. Add garlic, crushed red pepper and green onions, and cook and stir about 3 minutes. Add green beans, thyme and lemon juice; cook, stirring constantly until mixture is thoroughly heated. Sprinkle with lemon rind. Serve immediately.