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

Per serving: 432 cal., 23% (99 cal.) from fat; 37 g protein; 11 g fat (1.5 g sat.); 48 g carbo.; 232 mg sodium; 89 mg chol.

Vegetable-Chili Tacos

Prep and cook time: About 30 minutes Makes: 12 tacos, about 4 servings

1 onion (about 1/2 lb.), chopped 1 clove garlic, minced 3 zucchini (about 3/4 lb. total), cut into 1/2-inch cubes 3 tablespoons chili powder 1 1/2 tablespoons all-purpose flour 1/2 teaspoon ground cumin 1 cup vegetable broth 1 can (about 1 lb.) pinto beans, rinsed and drained 1 1/2 cups fresh (about 3 ears) or frozen corn kernels Salt and cayenne 1 dozen warm corn or low-fat flour tortillas (6- to 7-in.) 3 cups finely shredded iceberg lettuce 1 cup (4 oz.) shredded jalapeno or plain jack cheese 1 cup unflavored nonfat yogurt

1. In a 3- to 4-quart pan, stir onion, garlic, and zucchini in 2 tablespoons water over high heat until onion is limp, and brown film forms on pan bottom, 8 to 10 minutes. Stir in chili powder, flour, and cumin. Add broth. Stir until mixture boils.

2. Add beans and corn kernels to onion mixture. Simmer, covered, until beans are hot, about 5 minutes. Add salt and cayenne to taste. Pour into a bowl.

3. To assemble each taco, fill a corn or low-fat flour tortilla with the bean chili and shredded lettuce; add cheese and nonfat yogurt to taste.

Per serving: 497 cal., 25% (126 cal.) from fat; 24 g protein; 14 g fat (5.5 g sat.); 77 g carbo.; 861 mg sodium; 31 mg chol.

Stir-fried Chicken and Chili Tacos

Prep and cook time: About 30 minutes Makes: 12 tacos, 4 to 6 servings

2 red bell peppers (about 12 oz. total)

2 fresh Anaheim (California or New Mexico) green chilies or 1 green bell pepper (about 8 oz. total)

4 or 5 fresh jalapeno chilies (3 to 4 oz. total)

1 1/3 pounds boneless, skinless chicken breasts

1 tablespoon salad oil

1 onion (about 8 oz.), thinly sliced

3 cloves garlic, minced

1 tablespoon cumin seed

1/2 cup chopped fresh cilantro

3 tablespoons lime juice

Salt and pepper

1 dozen warm corn or low-fat flour tortillas (6- or 7-in.)

Lime wedges

Salsa

Unflavored nonfat yogurt

1. Stem and seed bell peppers and Anaheim and jalapeno chilies. Cut bell pepper and chilies into thin slivers about 3 inches long. Cut chicken crosswise into thin slices about 3 inches long.

2. Set a 10- to 12-inch frying pan over high heat. Add 2 teaspoons oil. When hot, add chicken, and stir-fry until chicken is opaque throughout, 4 to 5 minutes. Remove chicken from pan.

3. Return pan to high heat. Add remaining 1 teaspoon salad oil, sliced onion, garlic, and cumin; stir-fry for 1 minute. Add the bell pepper and chilies. Stir-fry until they begin to wilt, about 2 minutes. Return cooked chicken to the pan. Add chopped cilantro, lime juice, and salt and pepper to taste. Pour into a bowl.

4. To assemble each taco, fill a tortilla with chicken mixture. Squeeze a lime wedge over the filling. Add salsa and yogurt to the taco to taste.

Per serving: 292 cal., 16% (47 cal.) from fat; 28 g protein; 5.2 g fat (0.8 g sat.); 35 g carbo.; 154 mg sodium; 58 mg chol.

Fruit salads Vinegar and citrus dressings make the difference