Low-fat summer classics - includes recipes and related articles

Sunset, July, 1996 by Linda Lau Anusasananan, Andrew Baker, Christine Weber Hale, Elaine Johnson, Kimberly Roth

Yes, you can eat hot dogs, potato salad, and ice cream pie - that are good for you

When you think of the summer foods you love best, what comes to mind? Steaks on the grill? Hot dogs and potato salad in the park after a ball game? Cooling, luscious ice cream pies? Of course. You don't think of food that's good for you, right?

Think again. We've put together 25 summer favorites you can enjoy with a clear conscience. They taste rich, but no more than 30 percent of their calories come from fat. Use these dishes to create whole summer menus, or make just one recipe. Either way, you'll be amazed at how easy these recipes are to put together, and how delicious a summer of healthful eating can be.

Hot dogs and relishes A healthy combination, if you shop smart

If the proliferation of frankfurter styles is any indication, you can teach an old dog new tricks. Classic beef and pork dogs are making way for reduced-fat, nonfat, poultry, and even vegetarian hot dogs. (Check out your best bets on page 102.) What else to put in the bun? In honor of the hot dog's lighter profile, we created two fresh vegetable relishes: sweet and sour coleslaw with a mild rice vinegar marinade, and corn with red onion and an exuberant shot of jalapenos.

Sweet & Sour Coleslaw Relish

Prep time: About 15 minutes, plus at least 4 hours for chilling

Makes: 1 1/2 cups drained, 8 servings

2 cups finely sliced red or green cabbage, or a combination 1/3 cup shredded carrot 3 tablespoons minced onion 1/4 teaspoon hot chili flakes 2 teaspoons mustard seed 2/3 cup seasoned rice vinegar 1/2 teaspoon salt

In a bowl, combine sliced cabbage, shredded carrot, onion, chili flakes, and mustard seed. Pack into a 4-cup container. Combine vinegar, 1 cup water, and salt. Pour over cabbage mixture. Cover airtight and chill at least 4 hours or up to 1 week. Serve with a slotted spoon.

Per serving: 28 cal., 9.6% (2.7 cal.) from fat; 0.5 g protein; 0.3 g fat (0 g sat.); 6.1 g carbo.; 540 mg sodium; 0 mg chol.

Corn-Jalapeno Relish

Prep and cook time: About 20 minutes Makes: 13/4 cups, 8 servings

1 3/4 cups fresh or frozen petite corn kernels 2/3 cup chopped red onion 6 tablespoons distilled white vinegar 1/4 cup sugar 2 to 3 tablespoons minced fresh jalapeno chilies 1/4 teaspoon salt (optional)

1. In a 2- to 3-quart pan, combine corn, onion, vinegar, sugar, 2 tablespoons chilies, and salt. Bring to a boil over high heat, then reduce heat and simmer, covered, until onion is tender-crisp to bite, about 5 minutes. Uncover and stir until almost all liquid has evaporated, about 5 minutes.

2. Taste relish; if desired, add another tablespoon chilies. Let cool, then serve; or chill airtight up to 2 days.

Per serving: 61 cal., 5.9% (3.6 cal.) from fat; 1.3 g protein; 0.4 g fat (0.1 g sat.); 15 g carbo.; 6.9 mg sodium; 0 mg chol.

Potato salads Old-fashioned flavor with lighter, fresher ingredients

Caesar Potato Salad

Prep and cook time: About 1 hour

Notes: If making ahead, add enough chicken broth to moisten to desired texture before serving.

Makes: 6 servings

2 1/2 pounds (about 8) red thin-skinned potatoes, scrubbed 2 cloves garlic, minced 1 teaspoon Worcestershire 2 teaspoons Dijon mustard 3 tablespoons fresh lemon juice 1 tablespoon red wine vinegar. 4 anchovy fillets, minced, plus about 5 whole fillets for garnish (about 1 oz. total) 1/4 cup grated parmesan cheese 1 tablespoon minced fresh parsley Salt and pepper

1. In a 5- to 6-quart pan, bring 3 quarts water to a boil. Add potatoes, cover, and cook over medium heat until potatoes are just tender when pierced, 30 to 40 minutes. Remove all but one potato from cooking water; immerse in cold water. When cool, cut potatoes into 1/2-inch-wide slices. Continue to cook remaining potato over medium heat until very soft when pierced, and skin has begun to peel away, 5 to 10 minutes, Remove potato and cut in half; slice 1 half and add to the other sliced potatoes. Immerse remaining half in cold water until cool to touch, about 3 minutes; peel, cut in half again, and place in a blender with 1/2 cup of the cooking water Whirl until smooth. Place in a small bowl; immerse bowl just to the rim in cold water until potato puree is cool.

2. In a medium bowl, combine minced garlic, Worcestershire, Dijon mustard, lemon juice, red wine vinegar, and minced anchovies. Mix in 2/3 cup of the cooled potato puree; pour over sliced potatoes. (Discard remaining puree or reserve for another use.) Add grated parmesan cheese; gently mix to coat potatoes. Garnish with minced parsley and whole anchovy fillets. Add salt and pepper to taste. Serve, or if making ahead, chill up to 1 day.

Per serving: 184 cal., 8.7% (16 cal.) from fat; 6.5 g protein; 1.8 g fat (0.7 g sat.); 35 g carbo.; 300 mg sodium; 5.2 mg chol.

Mediterranean Potato Salad

Prep and cook time: About 1 hour

Notes: If making ahead, add enough chicken broth to moisten to desired texture before serving.

Makes: 6 servings

2 1/2 pounds red thin-skinned potatoes (2 1/4 to 3 in.), scrubbed 1/2 cup thinly sliced green onions, including green tops if desired 1 1/2 cups (2 3/4 oz.) crumbled feta cheese 1/4 cup minced fresh basil 6 ounces purchased peeled roasted red peppers (not in oil), drained 1/2 cup nonfat cottage cheese 1/2 cup chicken broth 2 tablespoons lemon juice 1/4 teaspoon ground pepper Salt and pepper