Rich Without the Fat

Southern Living, Sep 2004 by Zacharia, Joy E

Savor great-tasting, satisfying meals as you welcome the cool autumn weather.

Don't you miss the days when you sat down to dinner without a care about calories? In a way, you still can. After the last bite of these recipes, you'll leave the table gratified with no need to nibble in the evening. JOY E. ZACHARIA, R.D.

WILD MUSHROOM SOUP

MAKES 8 (1-CUP) SERVINGS

PREP: 25 MIN., COOK: 50 MIN., STAND: 30 MIN.

Look for dried wild mushrooms in the produce section of large supermarkets. Fresh mushrooms shouldn't be substituted; they'll make the soup watery.

2 vegetable bouillon cubes

2 cups boiling water

¾ cup Madeira wine

4 cups fat-free reduced-sodium chicken broth, divided

1 (½-ounce) package dried porcini mushrooms, chopped

1 (½-ounce) package dried morel mushrooms, chopped

1 (½-ounce) package dried chanterelle mushrooms, chopped

2 tablespoons butter or margarine

6 green onions, sliced

1 medium onion, diced

3 tablespoons all-purpose flour

1 pound fresh white mushrooms, quartered

¼ teaspoon freshly ground pepper

Toppings: fat-free sour cream, chopped green onion

Garnish: green onions

DISSOLVE bouillon cubes in 2 cups boiling water. Set aside.

BRING wine, ½ cup chicken broth, and dried mushrooms to a boil in a small saucepan. Remove from heat, and let stand 30 minutes.

MELT butter in a Dutch oven over medium-high heat; add green onions and diced onion. Sauté until tender.

STIR in flour, and cook, stirring constantly, I minute. Gradually stir in vegetable broth and remaining 3 ½ cups chicken broth. Stir in wild mushroom mixture, white mushrooms, and pepper. Bring to a boil, stirring occasionally; reduce heat, and simmer, stirring occasionally, 30 minutes. Cool slightly.

PROCESS mixture, in batches, in a blender or food processor (or use an immersion blender) until smooth, stopping to scrape down sides. Return to Dutch oven.

COOK over low heat, stirring occasionally, 5 minutes or until thoroughly heated. Serve with desired toppings. Garnish, if desired.

NOTE: For testing purposes only, we used Melissa's dried mushrooms.

Per serving Calories 107 (32% from fat): Fat3.8g (sat2g, mono 1g, poly 0.2g); Protein 5.1g; Carb 10.8g: Fiber 1 7g; Chol 7.8mg; Iron 1.5mg: Sodium 689mg: Calc 17 mg

SWEET GLAZED CHICKFN THIGHS

MAKES 8 SERVINGS

PREP: I5 MIN., COOK: 15 MIN.

Serve this sweet-and-tangy dish with crisptender green beans, broccoli, or sugar snap peas, and chewy brown rice.

1 cup pineapple juice

2 tablespoons brown sugar

1 tablespoon lite soy sauce

1 teaspoon cornstarch

3/4 teaspoon salt

½ teaspoon pepper

2 pounds skinned and boned chicken thighs

3 tablespoons all-purpose flour

1 tablespoon butter or margarine

Vegetable cooking spray

WHISK together first 4 ingredients until smooth; set aside.

SPRINKLE salt and pepper evenly over chicken. Dust evenly with flour.

MELT butter in a large nonstick skillet coated with vegetable cooking spray over medium-high heat. Cook chicken 5 to 6 minutes on each side. Remove chicken from pan, and keep warm. Add pineapple juice mixture to skillet, and cook, whisking constantly, 1 minute or until thickened and bubbly. Pour over chicken. CHARLES EVERSON

CLERMONT, KENTUCKY

Per serving: Calories182 (29% from fat); Fat 5.9g (sat 2n. mono 1.8g, poly 1.1g); Protein 22.8g: Carb 7.9g: Fiber 0.2g; Chol 98mg; Iron 1.4mg, Sodium 407mg; Calf: 18mg.

CREAMY LAMB CURRY

MAKES 6 SERVINGS

PREP: 20 MIN.; COOK: 1 HR , 15 MIN.

Serve this aromatic, full-flavored dish over basmati rice, a nutty-tasting long-grain variety. Look for garam masaia, a fragrant spice mixture, in Indian markets or in the spice or ethnic sections of supermarkets. It's available in the McCormick Gourmet Collection, or find it online at www.ethnicgrocer.com. The flavor makes it worth the search.

2 pounds lean boneless lamb, cut into 2-inch pieces

½ teaspoon salt

Vegetable cooking spray

1 medium onion, chopped (1 cup)

1 (1-inch) piece fresh ginger, peeled and minced

2 garlic cloves, minced

2 teaspoons ground coriander

1 teaspoon ground cumin

1/8 teaspoon ground cloves

2 bay leaves

1 (1-inch) cinnamon stick

2 cups fat-free reduced-sodium chicken broth

1 (14.5-ounce) can diced tomatoes, undrained

½ cup plain nonfat yogurt

1 tablespoon garam masaia

8 fresh mint leaves, chopped

SPRINKLE lamb pieces with salt.

COOK lamb, in batches, in a Dutch oven coated with cooking spray over medium-high heat, stirring often, 5 minutes or until lamb is lightly browned. Remove and set aside.

SAUTÉ onion and ginger in a Dutch oven coated with cooking spray over medium-high heat I to 2 minutes. Add garlic; cook 1 minute. Stir in coriander and next 4 ingredients. Add cooked lamb, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 hour or until lamb is tender. Remove from heat; add yogurt and garam masala, stirring until blended. Sprinkle with mint.

MARIET VAN DEN MUNCKOF-VEDDER

DUBLIN, GEORGIA

Per serving: Calories 257 (38% from fat); Fat 11g (sat 4.5g, mono 4g, poly 0.5g); Protein 29.6g; Carb 9.2g; Fiber 1.3g; Chol 100.5mg; Iron 2.4mg; Sodium 512mg; Calc 109mg.

BRAISED TUSCAN PORK LOIN

MAKES 8 SERVINGS

PREP: 20 MIN., STAND: 25 MIN., BAKE: 2 HRS.