Eating your way to good health - Date With a Dish - low-fat diet - Recipe

Ebony, July, 2002 by Charlotte Lyons

For years, medical and nutrition experts have repeated one important bit of information over and over again: "You are what you eat!" And many people--choosing the wrong kind of diet--are eating their way to some dangerous conditions, including diabetes, heart disease, cancer and arthritis. On the other hand, a well-balanced diet can lead to a healthier body and longer life.

Certain foods contain substances (like disease-fighting phytochemicals) that contribute to good health. For instance, every bite of green leafy vegetables, berries, tomatoes, legumes and nuts can help to lower serum cholesterol, reduce arterial plaque, enhance the immune system and block, retard, suppress or flush carcinogens from the body.

All of this is a part of the trend to "eat smart," which is following recommendations of nutritionists who say we should eat a low-fat diet with plenty of vegetables, fruits and grain products. Additionally, eat smaller portions of meat and poultry. Include salmon, tuna and other fish rich in omega-3 fatty acids. And remember to drink at least eight, 8-ounce glasses of water each day. Water helps the body absorb nutrients and convert food into energy.

If you need to change your eating habits, the good news is that--with a little dedication and will power--it is not too difficult to make the change. The key, medical experts say, is to eat a variety of foods and eat in moderation.

The following are recipes for dishes that can be part of a well-balanced, low-fat and tasty diet.

Multi-Bean Salad

1 16-ounce can red beans, drained
1 16-ounce can black beans,
  drained
1 16-ounce can black-eyed peas,
  drained
1 medium red bell pepper,
  chopped
1 small onion, chopped
1 medium tomato, chopped
1 small cucumber, chopped
1 cup chopped celery
3/4 cup low-fat red wine vinegar salad
  dressing
1/4 cup chopped fresh basil
  Salt and pepper to taste
  Lettuce

Place the red beans, black beans,
black-eyed peas, red bell pepper,
onion, tomato, cucumber and celery
in large bowl. Drizzle salad
dressing over bean mixture and
toss to coat. Cover and chill in
refrigerator for 2 hours or more.
Add basil, and salt and pepper to
taste. Toss to mix. Serve on lettuce
leaves.

Yields 10 servings

CALORIES 497.2, TOTAL FAT 2.8G,
CHOLESTEROL 1MG, CARBOHYDRATES
89.8G, FIBER 24.0G, PROTEIN 31.8G,
SODIUM 240MG.
Lemon-Dill Salmon

1 pound salmon fillet, cut into 4
  serving-size pieces
  Salt to taste
2 teaspoons olive oil
2 tablespoons fresh lemon juice
1/4 teaspoon dried dill weed

Heat oven to 400 degrees. Season
the salmon with salt. Heat
olive oil in large ovenproof skillet
over medium-high heat. Brown
salmon in oil on one side and turn.
Place skillet with salmon in preheated
oven and bake until salmon
is done and flakes easily when tested
with fork, about 15 to 20 minutes.
Combine lemon juice and
dill weed in small bowl. Pour
lemon juice mixture over fillets.
Serve immediately. Garnish with
lemon wedges and parsley.

Yields 4 servings

CALORIES 154, TOTAL FAT 6.2, CHOLESTEROL
59MG, CARBOHYDRATES 0.7G,
FIBER 0G, PROTEIN 22.7G, SODIUM 76MG.
Cabbage And Green
Onion Skillet

1 tablespoon sesame oil
1 small cabbage, cored and
  shredded
4 green onions, sliced
2 cloves garlic, minced
1/4 teaspoon crushed red pepper
1/2 cup chicken broth
1 tablespoon soy sauce
2 tablespoons rice vinegar
2 teaspoons brown sugar

Over medium-high heat, heat
oil in large skillet until hot. Add
cabbage, onion, garlic and crushed
red pepper; cook and stir until
vegetables are bright green, about
3 minutes. Reduce heat and add
broth, soy sauce, vinegar and brown
sugar. Stir to combine. Cook for 5
minutes longer or until vegetables
are tender. Serve immediately.

Yields 4 servings

CALORIES 139, TOTAL FAT 4.3G,
CHOLESTEROL 0MG, CARBOHYDRATES
22.9G, FIBER 3.8G, PROTEIN 6.4G,
SODIUM 459MG.
Macaroni And Salmon
Salad

1/2 cup reduced-fat mayonnaise
1/2 cup nonfat plain yogurt
3 tablespoons Dijon mustard
1 tablespoon fresh lemon juice
1/4 cup chopped, fresh dill weed
  Salt and pepper to taste
1 pound medium shell macaroni,
  cooked and drained
2 cups broccoli florets, cooked
  and drained
1 large red bell pepper
1/2 cup chopped red onion
1 16-ounce can salmon, drained

Mix mayonnaise, yogurt, mustard,
lemon juice, dill, salt and pepper.
Combine the macaroni, broccoli,
red bell pepper and onion in
large salad bowl. Add mayonnaise
mixture and toss to blend. Gently
stir in salmon. Cover the salad and
chill in refrigerator for at least 1
hour or more. Serve on lettuce
leaves if desired.

Yields 6 servings

CALORIES 518, TOTAL FAT 15.4G,
CHOLESTEROL 42MG, CARBOHYDRATES
66.6G, FIBER 3.8G, PROTEIN 28.2G,
SODIUM 612MG.
Tofu Mushrooms And
Peppers

1 tablespoon olive oil
1/2 small red bell pepper, cut into
  small strips
1/2 small yellow bell pepper, cut
  into small strips
1/2 medium onion, cut into strips
2 cloves garlic, minced
1/4 teaspoon dried oregano,
  crushed
1/4 teaspoon crushed red peppers
1 1/2 cups sliced, fresh mushrooms
8 ounces firm tofu, drained and
  cubed
1/4 cup thinly shredded, fresh
  basil
  Salt and pepper to taste

Heat oil in large skillet over
medium heat. Add peppers, onion,
garlic, oregano and crushed
red pepper; cook and stir until
peppers are tender, about 3 to 4
minutes. Add tofu and mushrooms;
gently toss and stir until
heated through. Reduce heat
to a simmer. Add basil; season
with salt and pepper to taste.
Serve immediately.

Yields 4 servings

CALORIES 104, TOTAL FAT 6.5G,
CHOLESTEROL 0MG, CARBOHYDRATES 8.0G,
FIBER 2.3G, PROTEIN 6.3G,
SODIUM 76MG
Strawberry-Banana
Fruit Smoothie

1 pint strawberries, cleaned
  and frozen
1 small banana, peeled, sliced
  and frozen
1 cup vanilla yogurt
1 cup orange juice
  Sugar to taste

Combine the fruits, yogurt,
orange juice and sugar
in blender; blend until smooth.
Taste and adjust seasoning. Garnish
with strawberry and a sprig
of mint.

Yields 2 servings

CALORIES 201.6, TOTAL FAT 4.6G,
CHOLESTEROL 14MG, CARBOHYDRATES
36.7, FIBER 4.4G, PROTEIN 6.0G,
SODIUM 56MG.