10 low-fat foods to get you through the summer

Sunset, June, 1997 by Elaine Johnson

You've got the shades, the sunscreen, and the flip-flops. Now all you need are some refreshing, satisfying foods that won't alter your swimsuit line. Ten of my favorites follow; they're a mix of super-easy recipes and terrific new products.

Look for the chutneys, pickled carrots, salad dressings, and court bouillons in the gourmet-foods section of your supermarket, or mail-order them. Shipping costs are extra unless noted.

1. Honeydew smoothie. Shake 'em up with this pale green thirst-quencher. In a blender, whirl until smooth 1/2 cup lemon juice and fruit from a 4-pound honeydew melon. Add sugar to taste (about 3 tablespoons). Pour into tall glasses over ice. Makes 4 servings.

Per serving: 117 cal., 1.5% (1.8 cal.) from fat; 1.1 g protein; 0.2 g fat (0 g sat.); 31 g carbo (1.9 g fiber); 21 mg sodium; 0 mg chol.

2. Peach and nectarine chutneys. Three brands capture the essence of summer: Indira Delights Peach Chutney ($6.75 for 9 oz.; 415/346-9077); Judy Brown's Nectarine Chutney with a generous measure of raisins ($5 for 10 oz.; 415/594-9757); and Narsai's Nectarine Chutney ($10.50 for 16 oz.; 510/527-7900).

For an outstanding low-fat turkey sandwich, generously slather peach or nectarine chutney on slices of coarse Italian bread such as ciabatta. Top with thinly sliced roast turkey (regular or smoked) and crisp arugula.

3. Pickled carrots. The sweet spiciness of Hogue Farms Pickled Crunchy Carrots ($4.45 for 12 oz.; 509/7864557) will perk up any antipasto plate. Or try them in tuna sandwiches: mix water-packed tuna, reduced-fat mayonnaise, plenty of minced pickled carrots, and fresh-ground pepper; sandwich with bread and watercress.

4. Sweeter cucumbers. I look forward every year to the season's sweeter, more "cucumbery" cucumbers. Try pale green, ridged Armenian; stubby, light green Persian (or Sfran); slim, dark green Japanese; and oval Lemon (2 to 3 in. wide and pale yellow).

For an easy salad, combine 1 1/4 cups paper-thin cucumber slices, 2 tablespoons seasoned rice vinegar, 1 teaspoon sugar, and cayenne to taste. Spoon over lettuce. Makes 2 servings.

Per serving: 29 cal., 3.1% (0.9 cal.) from fat; 0.4 g protein; 0.1 g fat (0 g sat.); 7 g carbo (0.7 g fiber); 298 nag sodium; 0 mg chol.

5. Low-fat salad dressings. The choices continue to increase. Check out Meadow Lakes California Mountain Pear Dressing ($4 for 12 oz.; 209/855-3448); Rising Sun Farms Oil Free Raspberry and Balsamic Salad Vinaigrette and Marinade (12.5 oz.; $23.95 price includes choice of three products; 800/888-0795); and The Silver Palate Low Fat Roasted Garlic Balsamico Salad Splash ($3.99 for 12.5 oz.; 201/568-0110).

6. Mango-coconut pops. Whip up these sweet-tart tropical treats with peak-season fruit. Combine 1 1/2 cups pureed ripe mangoes (about 1/2 lb.), 1 can (14 oz.) reduced-fat coconut milk, 1/2 cup light corn syrup, and 1/4 cup lime juice. Pour into 16 frozen juice bar molds (1/3 cup each) and freeze until firm, about 4 hours. Makes 16.

Per frozen dessert: 75 cal., 11% (8.1 cal.) from fat; 0.2 g protein; 0.9 g fat (0.9 g sat.); 15 g carbo (0.3 g fiber); 22 mg sodium; 0 mg chol.

7. Thai iced coffee. For a sweet, creamy java drink, drizzle low-fat sweetened condensed milk (per 2 tablespoons, 120 cal. and 1.5 g fat) into a tall glass of double-strength coffee over ice. Stir briskly.

8. Court bouillons. Burton & Company (510/652-0101) has bottled simmered blends of wine and herbs for poaching foods. With a bottle at hand ($5.50 for 750 ml.; two bottles minimum), a light dinner can be ready in minutes. I especially like the tarragon court bouillon for cooking scallops, and the thyme version for poaching skinned chicken breasts.

9. Pacific halibut in red sauce. This sweet-flavored, snow-white, and low-fat fish returns to the fresh market in summer. Here's a quick way to try it.

Combine 3/4 cup tomato salsa or canned caponata and 3 tablespoons water in an 8- to 10-inch frying pan. Add a 1/2-pound Pacific halibut steak and spoon some salsa over it. Cover and simmer over medium heat until fish is opaque but still moist-looking in thickest part (cut to test), about 7 minutes for a 1-inch steak. Lift out fish and if salsa is thinner than you like, briefly boil sauce to concentrate. Makes 2 servings.

Per serving: 155 cal., 15% (23 cal.) from fat; 24 g protein; 2.6 g fat (0.4 g sat.); 6 g carbo (0.7 g fiber); 1,021 mg sodium; 36 mg chol.

10. Honey-fig sundae. For a treatment of sweet, plump figs that gilds the lily, drizzle 1 tablespoon honey over 1/2 cup vanilla frozen yogurt and 3 sliced ripe figs (1/2 lb. total) to make each serving.

Per serving: 322 cal., 6.2% (20 cal.) from fat; 4.8 g protein; 2.2 g fat (1.1 g sat.); 78 g carbo (6.1 g fiber); 63 mg sodium; 5 mg chol.