More low-fat recipes can be found in Vegetarian Eating from Issue 2 of Zimagal Monthly.

Recipes Here are some very tasty low-calorie and low-fat recipes. There is no excuse for eating dry tuna fish with melba toast. One can eat just about anything that tastes good, as long as it's in moderation. Contents Soups French Onion Soup Black Bean Soup Roasted Red Bell Pepper Gazpacho Entrees Mushroom-Stuffed Chicken Breasts With Madeira Sauce Buffalo Chicken Salad With Blue Cheese-Buttermilk Dressing Southwestern Turkey Honey-Bourbon Grilled Pork Tenderloin Sesame Pasta With Chicken Desserts Sweet Mango Sorbet Lemon Blueberry Cake Summer Fruit With Sparkling Custard Sauce Citrus Tiramisu Double-Chocolate Bread Pudding

French Onion Soup Ingredients 10 (1/2-ounce) slices sourdough bread baguette 2 tablespoons margarine 13-1/2 cups thinly sliced onion (about 5-1/2 pounds) 1/2 teaspoon sugar 3 large cloves garlic, crushed 3 tablespoons all-purpose flour 1 teaspoon dry mustard 1-1/3 cups water 1/2 cup Burgundy or other dry red wine 1 tablespoon tomato paste 1/2 teaspoon freshly ground pepper 1/4 teaspoon salt 5 (13-3/4-ounce) cans no-salt-added beef broth 1 (10-1/2-ounce) can beef consomme, undiluted 1 cup (4 ounces) shredded reduced-sodium, reduced-fat Swiss cheese 1/4 cup grated fresh Parmesan cheese Instructions Place bread on a baking sheet; bake at 400 deg for 5 minutes on each side or until golden. Set aside. Melt margarine in a large Dutch oven or stockpot over medium heat. Add onion and sugar; cook, uncovered, 1 hour and 20 minutes or until onion turns deep golden, stirring frequently. Add garlic; stir well. Sprinkle onion mixture with flour and mustard; stir well, and cook 2 minutes, stirring frequently. Add water and next 6 ingredients; bring to a boil. Reduce heat, and simmer, partially covered, 20 minutes, stirring occasionally. Combine cheeses; stir well. Ladle 1-1/2 cups soup into individual ovenproof soup bowls; top each serving with 1 slice toast and 2 tablespoons cheese mixture. Broil 3 inches from heat 1 minute or until cheese melts. Serve immediately. Yield: 15 cups. Nutritional Information: CALORIES 200 (26% from fat) / PROTEIN 10.2g / FAT 5.7g (SAT 2.2g, MONO 2.2g, POLY 1g) / CARB 25.6g / FIBER 3.3g / CHOL 15mg / IRON 1.1mg / SODIUM 440mg / CALCIUM 223mg Top Black Bean Soup Ingredients 3 cups dried black beans 10 cups water 1 teaspoon salt 1 cup chopped celery 1 cup chopped onion 1 cup chopped green bell pepper 1 cup sliced carrot 2 teaspoons dried whole basil 2 teaspoons dried whole oregano 1 teaspoon black pepper 1/2 teaspoon ground cumin 1/4 to 1/2 teaspoon ground red pepper 4 cloves garlic, minced 1 bay leaf 2 (14-1/2-ounce) cans no-salt-added whole tomatoes, undrained and chopped 1 (11-ounce) can vacuum-packed white corn 1 (8-ounce) can no-salt-added tomato juice Instructions Sort and wash beans; place in a large Dutch oven or stockpot. Add 10 cups water and salt, and bring to a boil; cook 1 minute. (Do not drain beans.) Add celery and next 10 ingredients to beans. Bring mixture to a boil; cover, reduce heat, and simmer 1-1/2 hours or until beans are tender. Add tomatoes, corn, and tomato sauce; stir well. Bring to a boil; reduce heat, and simmer, uncovered, 30 minutes. Discard bay leaf. Yield: 4-1/2 quarts (serving size 1-1/2 cups). Nutritional Information: CALORIES 227 (4% from fat) / PROTEIN 12.7g / FAT 1g (SAT 0.2g, MONO 0.1g, POLY 0.4g) / CARB 45.4g / FIBER 8.6g / CHOL 0mg / IRON 3.4mg / SODIUM 295mg / CALCIUM 107mg Top Roasted Red Bell Pepper Gazpacho Ingredients 2 teaspoons olive oil 1-1/2 cups chopped onion 2-1/2 pounds red bell peppers, roasted, peeled, and coarsely chopped 1/2 teaspoon grated orange rind 3 cups low-sodium chicken broth 1 tablespoon minced jalapeno pepper 2 tablespoons fresh lime juice 1/4 teaspoon salt 1/4 teaspoon white pepper 2 cloves garlic, minced 1 clove garlic, halved 5 (1/2-inch-thick) diagonally cut slices French bread baguette Vegetable cooking spray Chopped fresh cilantro (optional) Instructions Heat oil in a large saucepan over medium-low heat. Add onion; cover and cook 15 minutes or until tender. Add bell pepper and orange rind; cover and cook an additional 5 minutes, stirring occasionally. Add chicken broth, and bring to a boil. Partially cover, reduce heat, and simmer 20 minutes. Spoon mixture into container of an electric blender; cover and process until smooth. Pour into a bowl, and stir in jalapeno pepper and next 4 ingredients. Cover and chill. Rub cut sides of garlic halves over one side of each bread slice; discard garlic. Coat same side of bread with cooking spray; place on a baking sheet. Bake at 350 degrees for 10 minutes or until browned. Ladle soup into individual soup bowls; sprinkle with cilantro, if desired. Serve with toasted bread. Yield: 5 cups (serving size: 1 cup soup and 1 slice bread). Nutritional Information: CALORIES 127 (28% from fat) / PROTEIN 4.3g / FAT 4g (SAT 0.7g, MONO 1.8g, POLY 0.8g) / CARB 20.7g / FIBER 4.2g / CHOL 0mg / IRON 3.4mg / SODIUM 236mg / CALCIUM 30mg Top Mushroom-Stuffed Chicken Breasts With Madeira Sauce Ingredients 1 teaspoon olive oil, divided 2 cups diced crimini or button mushrooms 1 large garlic clove, minced 1/4 teaspoon pepper 4 (4-ounce) skinned, boned chicken breast halves 4 (1/2-ounce) slices Gouda or fontina cheese 3/4 cup low-salt chicken broth 1/4 cup Madeira or dry sherry 1 teaspoon cornstarch 1 teaspoon water 4 small crimini or button mushrooms, halved (optional) Thyme sprigs (optional) Instructions Sliced cheese is easier to fit into the pocket than shredded cheese; you can buy small amounts at the deli. Crimini mushrooms are dark brown and have a fuller flavor than button mushrooms. Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add diced mushrooms and garlic; saute 3 minutes. Stir in pepper, and set aside. Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff 2 tablespoons mushroom mixture and 1 slice cheese into each pocket. Heat 1/2 teaspoon oil in skillet over medium-high heat. Add chicken; cook 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Add broth and Madeira to skillet. Bring to a boil; cook 2 minutes or until reduced to 3/4 cup. Combine cornstarch and water; add to skillet. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken; garnish with mushrooms and thyme, if desired. Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce). Nutritional Information: CALORIES 207 (30% from fat); FAT 6.9g (sat 3.1g, mono 2.3g, poly 0.6g); PROTEIN 31; CARB 4.1g; FIBER 0.5g; CHOL 82mg; IRON 1.6mg; SODIUM 207mg; CALC 117mg Top Buffalo Chicken Salad With Blue Cheese-Buttermilk Dressing Ingredients 1 tablespoon paprika 1-1/2 tablespoons olive oil 2 tablespoons hot sauce 6 (4-ounce) skinned, boned chicken breast halves 1 large carrot 1 celery stalk 3 cups cubed red potato Cooking spray 6 cups shredded romaine lettuce 2 cups cherry tomato halves Blue Cheese-Buttermilk Dressing Instructions The popular flavors of Buffalo wings and blue cheese dip team up in this salad. Combine the first 3 ingredients in a large dish. Add chicken, tossing to coat. Cover and marinate in refrigerator 30 minutes to 1 hour. Cut carrot and celery lengthwise into 12 thin strips using a vegetable peeler. Place strips in a bowl of ice water. Let stand 30 minutes. Place potato in a saucepan; cover with water. Bring to a boil; cook 15 minutes or until tender. Drain; cool. Prepare grill. Remove chicken from dish; discard marinade. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until chicken is done. Cut chicken diagonally across grain into thin slices. Set aside. Arrange lettuce on a large platter. Top with potato, carrot and celery strips, chicken, and tomato halves. Serve with Blue Cheese-Buttermilk Dressing. Yield: 6 servings (serving size: 1 cup lettuce, 1 chicken breast half, and 1/4 cup dressing). Nutritional Information: CALORIES 317 (24% from fat); FAT 8.3g (sat 3.2g, mono 3g, poly 1.2g); PROTEIN 33.6g; CARB 26.6g; FIBER 4.1g; CHOL 80mg; IRON 2.7mg; SODIUM 473mg; CALC 172mg Top Southwestern Turkey Ingredients Vegetable cooking spray 1 pound (1/4-inch-thick) turkey breast cutlets, cut into 2 1/2" x 1" strips 1-1/4 teaspoons chili powder 1/4 teaspoon ground cumin 1 teaspoon vegetable oil 1-1/4 cups green bell pepper strips 1 cup thinly sliced onion, separated into rings 1 cup frozen whole kernel corn 3/4 cup commercial thick and chunky salsa Instructions Preparation time: 10 minutes Coat a large nonstick skillet with cooking spray, and place over high heat until hot. Add turkey; stir-fry 3 minutes. Stir in chili powder and cumin. Remove turkey from skillet; set aside. Add oil to skillet, and heat over medium-high heat. Add bell pepper and onion; stir-fry 3 minutes. Return turkey to skillet, and stir in corn and salsa. Stir-fry 2 minutes or until thoroughly heated. Yield: 4 servings (serving size: 1 cup). Nutritional Information: CALORIES 211 (16% from fat) / PROTEIN 29.1g / FAT 3.8g (SAT 0.9g, MONO 0.8g, POLY 1.4g) / CARB 15.6g / FIBER 2.9g / CHOL 68mg / IRON 2.4mg / SODIUM 372mg / CALCIUM 31mg Top Honey-Bourbon Grilled Pork Tenderloin Ingredients 3 (3/4-pound) lean pork tenderloins 1/2 cup diced onion 1/2 cup lemon juice 1/2 cup bourbon whiskey 1/4 cup honey 1/4 cup low-sodium soy sauce 1 tablespoon minced peeled gingerroot 2 tablespoons olive oil 4 garlic cloves, minced 1/2 teaspoon salt 1/4 teaspoon pepper Vegetable cooking spray 3 tablespoons all-purpose flour 1-1/4 cups water Instructions Trim fat from pork. Combine onion and the next 7 ingredients (onion through garlic) in a large zip-top heavy-duty plastic bag. Add pork; seal bag, and marinate in refrigerator for 30 minutes. Remove pork from bag, reserving marinade. Sprinkle salt and pepper over pork. Prepare grill. Place the pork on grill rack coated with cooking spray. Cover and cook for 30 minutes or until meat thermometer registers 160 degrees, turning and basting pork occasionally with 1/2 cup marinade. Cut the pork into 1/4-inch-thick slices; set aside, and keep warm. Place flour in a small saucepan. Gradually add remaining marinade and water, stirring with a wire whisk until blended. Bring to a boil over medium heat, and cook 3 minutes or until thickened, stirring constantly. Spoon gravy over pork; serve with mashed potatoes, if desired. Yield: 9 servings (serving size: 3 ounces pork and 1/4 cup gravy). Nutritional Information: CALORIES 219 (30% from fat); PROTEIN 25.4g; FAT 7.2g (sat 1.8g, mono 4.1g, poly 0.8g); CARB 12.9g; FIBER 0.3g; CHOL 79mg; IRON 1.7mg; SODIUM 403mg; CALC 16mg Top Sesame Pasta With Chicken Ingredients 2 quarts water 1 (8-ounce) package somen, uncooked 1/4 cup unsweetened orange juice 1 teaspoon low-sodium soy sauce 4 (4-ounce) skinned, boned chicken breast halves Vegetable cooking spray 1 cup unsweetened orange juice 1/4 teaspoon salt 1/4 cup rice vinegar 2 tablespoons lemon juice 2 tablespoons dark sesame oil 1 tablespoon low-sodium soy sauce 1 teaspoon Dijon mustard 1 teaspoon honey 1 clove garlic, crushed 3 cups torn leaf lettuce 1/2 cup sliced celery 1/2 cup sliced radishes 1/2 cup chopped fresh parsley 1/3 cup (1/2-inch) diagonally sliced fresh snow peas 1/3 cup sliced green onions 3 tablespoons chopped fresh cilantro 1/2 cucumber, quartered lengthwise and sliced (about 1/3 cup) Instructions Bring water to a boil in a large Dutch oven. Add somen; return to a boil, and cook 3 minutes. Drain and rinse under cold, running water; drain well. Set aside. Combine 1/4 cup orange juice and 1 teaspoon soy sauce; stir well. Place chicken on a broiler rack coated with cooking spray; place rack on a broiler pan. Brush orange juice mixture over chicken. Broil 3 inches from heat 5 minutes on each side or until done, basting occasionally with orange juice mixture. Combine 1 cup orange juice and next 8 ingredients in a large bowl; stir well. Add chicken and somen; stir well. Let stand 10 minutes. Add lettuce and remaining ingredients; toss well. Yield: 6 servings (serving size: 1-1/3 cups). Nutritional Information: CALORIES 327 (22% from fat) / PROTEIN 23.8g / FAT 8.1g (SAT 1.5g, MONO 2.8g, POLY 2.8g) / CARB 39g / FIBER 2g / CHOL 48mg / IRON 3mg / SODIUM 295mg / CALCIUM 46mg Top Sweet Mango Sorbet Ingredients 3/4 c sugar 1 c water 6 mangos peeled, diced 1/2 c fresh lime juice 3 T ginger, peeled and minced instructions Place sugar and water in a small sauce pan. Bring to a boil. Reduce heat, simmer 5 minutes. Set aside to cool to room temperature. Puree mango with lime juice and ginger. Combine with cooled sugar-water mixture. Pour into metal 13" x 9" pan. Freeze 1 hour. Using a sturdy fork, break up ice to slushy consistency. Repeat this step 3 times at one-hour intervals. Each time the sorbet will be firmer. After the last freeze, use an electric mixer, food processor or whisk to get a good final texture. Pack in a storage container, cover and freeze. Nutritional information per serving (113 g): 91 calories, .5 g protein, .25 g fat (.06 g sat), 24 g carbohydrates, 0 mg cholesterol, 3 mg sodium Top Lemon Blueberry Cake Ingredients 2 T cornmeal 2 cups unbleached pastry flour 1 1/2 tsps baking powder 1 1/2 tsps baking soda 1/4 tsp salt 1 1/2 cups sugar 1/4 cup fresh squeezed lemon juice zest from 2 lemons, minced 1/4 cup canola oil 1 egg 2 egg whites 2/3 cup low fat butter milk 1 T vanilla extract 3 cups blueberries Instructions Preheat oven to 350 degrees. In a large mixing bowl, combine dry ingredients, set aside. Add remaining ingredients, except blueberries, to the dry mixture, one at a time, stirring constantly until combined and smooth. Gently fold in blueberries. Lightly spray or wipe a 7 x 11-inch baking pan with vegetable oil. Pour the batter into the pan and bake for 45 minutes, or until toothpick inserted into the center comes out clean. Serve warm from the oven. Nutritional information per serving (15): 144 calories, 1.5g protein, 4g fat ( .5g saturated), 26g carbohydrates, 13mg cholesterol, 229mg sodium Top Summer Fruit With Sparkling Custard Sauce Ingredients 1-1/4 cups 1% low-fat milk 1/2 cup sugar 1 tablespoon cornstarch 1 large egg, lightly beaten 1 teaspoon vanilla extract 3/4 cup brut champagne 1-1/2 cups fresh raspberries 3 medium nectarines, each cut into 8 wedges Instructions Whisking the champagne into the custard sauce just before serving adds sparkle to this dessert. Substitute blueberries and peaches for the raspberries and nectarines, if desired. Heat milk over medium-high heat in a heavy saucepan to 180 degrees or until tiny bubbles form around edge (do not boil). Remove from heat. Combine sugar and cornstarch in a medium heavy saucepan; add milk, stirring with a whisk. Cook over medium heat 4 minutes or until thick, stirring constantly. Gradually add hot milk mixture to egg in a bowl, stirring constantly with a whisk. Return milk mixture to pan. Cook over medium-low heat 6 minutes or until thick, stirring constantly. Remove from heat. Pour into a bowl; stir in vanilla. Cover surface with plastic wrap; chill. Stir champagne into chilled custard, and serve with raspberries and nectarines. Yield: 6 servings (serving size: 1/3 cup custard sauce, 1/4 cup berries, and 4 nectarine slices). Nutritional Information: CALORIES 185 (10% from fat); FAT 2g (sat 0.7g, mono 0.7g, poly 0.4g); PROTEIN 3.8g; CARB 34.4g; FIBER 4.2g; CHOL 39mg; IRON 0.7mg; SODIUM 38mg; CALC 79mg Top Citrus Tiramisu Ingredients 1/4 cup sugar 2 tablespoons cognac 1 (8-ounce) tub fat-free cream cheese 1 (3.5-ounce) carton mascarpone cheese 1-1/2 cups hot water 5 teaspoons instant espresso coffee granules 24 ladyfingers (2 [3-ounce] packages) 1 cup orange sections, chopped (about 3 oranges) 1 teaspoon unsweetened cocoa 1/4 cup candied orange peel or candied citron Instructions Place first 4 ingredients in food processor; process until smooth. Set aside. Combine hot water and espresso granules in a small bowl; stir well. Split ladyfingers in half lengthwise. Quickly dip 12 ladyfinger halves, flat sides down, into espresso; arrange, dipped sides down, in the bottom of an 8-inch square baking dish. Dip 12 more ladyfinger halves, flat sides down, into espresso; arrange, dipped sides down, on top of first layer. Spread half of cheese mixture evenly over ladyfingers; top with half of oranges. Repeat procedure with remaining ladyfinger halves, espresso, cheese mixture, and oranges. Cover with plastic wrap; chill 8 hours. Sprinkle with cocoa, and top with candied orange peel. Yield: 9 servings. Note: Substitute 1-1/2 cups very strong brewed coffee for espresso, if desired. Nutritional Information: CALORIES 173 (31% from fat); FAT 6g (sat 2.9g, mono 1.5g, poly 1.4g); PROTEIN 5.2g; CARB 21.6g; FIBER 1.5g; CHOL 41mg; IRON 0.1mg; SODIUM 182mg; CALC 110mg Top Double-Chocolate Bread Pudding Ingredients 2/3 cup evaporated skimmed milk 1-1/2 tablespoons sugar 2 teaspoons unsweetened cocoa 1/2 teaspoon vanilla extract 2 egg whites, lightly beaten 1-3/4 cups (1/2-inch) cubed French bread Vegetable cooking spray 1 tablespoon semisweet chocolate mini-morsels Instructions Combine milk, sugar, and cocoa in a medium bowl. Stir with a wire whisk until well blended. Add vanilla and egg whites; stir well. Add bread cubes, stirring until moistened. Coat 2 (6-ounce) custard cups with cooking spray. Spoon milk mixture evenly into prepared cups, and top each with half of mini-morsels. Place cups in a 9-inch square baking pan. Add hot water to pan to depth of 1 inch. Bake at 325 deg for 40 minutes or until a knife inserted in center comes out clean. Yield: 2 servings. Nutritional Information: CALORIES 240 (11% from fat) / PROTEIN 13.2g / FAT 3g (SAT 1.4g, MONO 0.9g, POLY 0.4g) / CARB 39.2g / FIBER 0.7g / CHOL 4mg / IRON 1.3mg / SODIUM 318mg / CALCIUM 266mg Top

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