Slice of Life: 2010 resolution helper

Low-fat — not NO fat — recipes for the new year

By Eileen Goltz

Issue of January 8 2010/ 22 Tevet 5770

O.K., so my new year’s resolution to eat healthier in 2010 ended at precisely 12:03 a.m. when I dove into the guacamole and M&M’s (don’t judge me). Thoughts of getting into those post-holiday sale size (none of your business) I bought last week when out the window, along with visions of me finally being able to get rid of the “baby fat” from my last pregnancy 22 years ago.

In the hopes that a small portion of my resolution dignity can be saved I’ve decided to devote this column to low fat/calorie recipes. You’ll notice I didn’t say NO fat — I’m one of those diet heretics that holds to the belief that to forbid is to tempt and that everyone needs a little fat in their diet.

Hope (and my scale) are both optimists. Without any further adieu my first gift of the New Year is this column with recipes so good you won’t miss what’s not there. No, I’m not giving you calories on these recipes; suffice it to say that they contain less fat than their counterparts.

You can use regular or low fat dairy products in these recipes but be careful when substituting no fat products in baking, as they contain a higher percentage of water and that can alter the final results significantly (as in it won’t turn out the way you want it to).

LOWFAT BLUEBERRY MUFFINS (dairy)

• 2 cups sifted flour
• 1 teaspoon baking soda
• 2 teaspoons baking powder
• 1/2 cup sugar
• 1/2 teaspoon salt
• 2 eggs (or 4 egg whites)
• 1 1/4 cups skim milk
• 1 teaspoon cinnamon
• 1 cup fresh or frozen blueberries

Preheat oven to 400. Spray a muffin pan with cooking spray. In a large bowl combine the flour, cinnamon, baking soda, baking powder and salt and mix to combine. In another bowl combine the eggs and milk and beat to combine. Add sugar to the egg mixture and beat to combine. Add the egg mixture to the flour mixture and mix to just combine, do not over mix. Gently fold the blueberries into the batter, again, do not over mix. Divide the batter between the 12 greased muffin cups. Bake 20 minutes or until the top is golden. Makes 12

LOW FAT BRAN MUFFINS (dairy)

• 1 cup flour
• 2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 2 cups bran cereal (crush it up a bit)
• 1 1/4 cups skim milk
• 1/3 cup firmly packed brown sugar
• 1 egg white
• 1/2 cup applesauce
• 1 tart apple peeled and chopped
• 1/2 to 1 cup raisins

Heat oven to 400. Spray a muffin pan with cooking spray or use foil paper liners. In a bowl combine the flour, baking powder, baking soda and cinnamon.  In another bowl combine the cereal, milk and sugar. Let the milk and cereal mixture set for 5 minutes and then add the egg, chopped apple, raisins and applesauce.  Add the apple mixture to flour mixture and mix to just combine. There will be lumps in the batter, don’t worry. Divide the batter into the prepared muffin cups. Bake for 20 minutes or until browned. Makes 12.

LOW FAT PINEAPPLE CHICKEN (meat)

• 2 1/2 lbs. boneless skinless chicken breasts cut into bite size pieces
• 2 cups water with 2 chicken bouillon cubes or 2 tablespoon powder
• 2 tablespoons oil (I like sesame oil but any will do)
• 1 green pepper diced
• 1 onion, cut into bite size pieces
• 1 cup celery, thinly sliced
• 1 cup unsweetened pineapple chunks (canned) (save the juice)
• 1/2 cup pineapple juice
• 1 to 2 teaspoon soy sauce
• 2 tablespoons flour
• 1 tablespoon  cold water
• ground pepper to taste
• rice or noodles

Simmer the chicken in the water with bouillon cubes. Save 1 cup of liquid that the chicken is cooked in. Sauté the onion, green peppers, celery and pineapple until crisp tender, but not browned. In a bowl combine the cup of saved chicken broth with the pineapple juice and soy sauce. Whisk to combine. In a small bowl combine the flour and water. Whisk to combine and add the flour mixture to the chicken broth mixture. Whisk to combine. Add the liquid to the vegetables in the pan. Add the cooked chicken and season with pepper to tasted Add to vegetables. Add the cooked chicken and a dash of pepper, and cook until hot throughout. Serve over rice or noodles. Serves 6

LOW FAT TEX MEX PASTA SALAD (meat or pareve)

• 1 lb cooked bow tie pasta
• 1/2 lb. ground chicken or turkey, cooked (optional)
• 2 tomatoes, seeded and diced
• 1 can (16 oz) corn, drained
• 1 red pepper, diced
• 1 can (16 oz) black beans, rinsed and drained
• 1 small red onion, diced
• 2 stalks celery, diced
• 1 jalapeno pepper, seeded and diced
• 1 1/2 cup chunky salsa
• 1/2 no or low fat mayonnaise
• 1 tablespoon chili powder
• 1 teaspoon cumin
• salt and pepper to taste

In a big salad bowl combine the mayonnaise and salsa and mix to combine. Add the remaining ingredients, toss to coat and season with salt and pepper to taste. Refrigerate for at least 45 minutes for the flavors to combine. Serves 8.

LOW FAT SALMON SALAD WITH BUTTERMILK DRESSING (dairy)

• 2 lbs. grilled salmon broken into bite size pieces
• 6 cups salad greens
• 3 tomatoes, seeded and chopped
• 3 tablespoons sunflower seeds
• 1/2 cup non-fat buttermilk
• 2 tablespoons low-fat sour cream
• 1 tablespoon low fat mayonnaise
• 3/4 teaspoon finely chopped fresh tarragon or 1/4 teaspoon dried tarragon
• 1/2 teaspoon minced garlic
• 1/4 teaspoon salt
• 1/4 teaspoon dry mustard, or to taste

In a food processor or blender combine the buttermilk, sour cream, mayonnaise, tarragon, garlic, salt and mustard. Process until combined and smooth and refrigerate for at least 1 hour. Divide the greens between 6 plates, top with salmon, tomatoes, and sunflower seed and drizzle some of the dressing over the top. Pass the remaining dressing with the salad. Serves 6.

You can replace the salmon with chicken or turkey

Submitted by Wanda Louias of Long Grove, IL

LOWER FAT FETTUCCINE ALFREDO (dairy)

• 1 tablespoon margarine
• 2 cloves garlic, minced
• 1 tablespoon all-purpose flour
• 1 1/3 cups skim milk
• 4 tablespoons non fat cream cheese
• 2 tablespoons light cream cheese
• 1 1/4 cups freshly grated Parmesan cheese, divided
• 4 cups hot cooked fettuccine
• 3 tablespoons chopped fresh parsley
• freshly ground pepper to taste

In a sauce pan sauté the garlic in the margarine and cook for about 1 minute. Whisk in the flour, cook for a minute and then gradually whisk in the milk, stirring constantly. Cook for 7 to 8 minutes or until the mixture is thick and bubbly. Stir in the cream cheese; cook 2 minutes. Add 1 cup Parmesan cheese, stirring constantly until it melts. Add the parsley and pepper, mix to combine and then pour the cheese mixture over hot cooked fettuccine. Mix to combine. Place the mixture in a serving bowl and sprinkle the top with the remaining 1/4 cup Parmesan cheese. Serves 4

Modified from about.com

LOWFAT CHOCOLATE RASPBERRY SOUR CREAM CAKE (dairy)

• 1 cup flour
• 1 cup sugar
• 1 cup reduced fat sour cream
• 1 egg
• 3 tablespoons unsweetened cocoa
• 2 to 3 tablespoons regular or low sugar raspberry preserves
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• Powdered sugar

Preheat oven to 350. Spray an 8X8 baking pan. In the bowl of an electric mixer combine all the ingredients except the powdered sugar and mix until smooth. Pour the batter into the prepared pan and bake for 30 to 35 minutes. Cool for about and hour and sprinkle the top with powdered sugar. Serves 6