May 5th, 2008
Recipe for Low Fat Steak Sandwich with Yogurt Mustard Sauce
A delicious, satisfying low fat meal that will fill! Contains just 8 grams of fat and is 299 calories.
Recipe makes 6 sandwiches and can be doubled or halved.
1/2 cup low fat plain yogurt
2 tsp Dijon style mustard
1/8 tsp salt
1 jar (6 ounces) marinated artichoke hearts
3/4 lb top round steak, in one piece
1 sweet red pepper OR 1 bottled roasted red pepper
1 loaf French or Italian style bread
1 small red onion, thinly sliced
1. Preheat broiler
2. Combine yogurt, mustard and salt in small bowl
3. Drain artichokes, but keep the artichoke marinade in separate medium size bowl. Coarsely chop artichokes. Score top and bottom of steak with sharp knife. Add steak to artichoke marinade, turning to coat.
4. Broil pepper 6 inches from heat until blackened on all sides. Place in paper bag and close. When cool enough to handle, remove blackened skin from pepper. Core, seed and thinly slice pepper. Leave broiler on.
5. Broil steak 6 inches from heat for 5-6 minutes on each side for medium rare or until desired doneness; brush with marinade after turning. Let stand 10 minutes. Thinly slice.
6. Meanwhile, cut bread crosswise into thirds. Slice each third in half horizontally. Toast bread. Brush a little yogurt sauce on each slice.
7. Arrange steak slices, artichokes, roasted pepper and onion on the cut side of each of the 6 slices of bread. Drizzle each sandwich with a little yogurt sauce. Serve sandwiches warm.
Enjoy!!
May 4th, 2008
Recipe for Low Fat Vegetable Stock
Low fat vegetable stock can be used in a variety of ways for low fat cooking, like poaching, and can be used for vegetarian soups and stews, or used in place of chicken broth in your favorite recipes. Can be covered and refrigerated for several days, however, does not do well with freezing, so use soon after preparing.
Recipe makes about 8 cups and contains no fat, (0 grams fat) and 59 calories per cup.
4 large tomatoes, cored and quartered
3 large carrots, pared and cut into thick slices
2 large (about 1 to 1 1/4 lbs) all purpose potatoes, quartered
2 large onions, unpeeled and quartered
2 celery stalks, cut into thick slices
1 large apple, cored and quartered
1/2 bunch parsley
5 cloves garlic, unpeeled
10 peppercorns
1 bay leaf
8 cups water
1. Combine tomato, carrot, potato, onion, celery, apple, garlic, peppercorns, bay leaf and water in a 5-quart Dutch oven or large saucepot. Bring to boiling over high heat. Reduce heat to low; cover and simmer 1 hour.
2. Remove from heat and let stand 30 minutes. Strain, reserving cooked vegetables for other uses. Cool broth and refrigerate.
May 4th, 2008
Recipe for Low Fat Turkey Stock
Perfect for after holiday meals where turkey is involved, and you want to make the best of what’s left of the turkey for some low fat cooking later, such as with poaching foods! Can be covered and refrigerated for up to 3 days or frozen up to 2 months. Always bring to a boil before using.
Recipe makes about 8 cups and contains 2 grams of fat and 46 calories per cup.
1 turkey carcass with some meat still left on it
8 cups water
2 carrots, sliced
2 celery stalks, sliced
1 medium sized onion, sliced
1 large clove garlic, sliced
1 large sprig parsley
1 bay leaf
2 tsp leaf basil, crumbled
1 tsp leaf thyme, crumbled
1. Cut carcass into pieces with cleaver or large knife. Place in large kettle or stock pot. Add water, carrot, celery, onion, garlic, parsley, bay leaf, basil and thyme. Bring to boiling. Lower heat and simmer partially covered for 3 to 4 hours, skimming and discarding any foam from surface.
2. Carefully strain through colander lined with double thick dampened cheesecloth. Discard solids. Cool stock in separate smaller bowls. Cover and refrigerate overnight.
3. Skim fat and discard. Transfer stock to large saucepan. Bring to boiling. Pour in refrigerator or freezer safe containers and let cool before refrigerating or freezing.
May 3rd, 2008
Moist heat cooking helps tenderize food and keep it juicy; reducing the need for the extra fat. Techniques include:
Steaming: This very easy, healthful method is very efficient for low fat cooking. Most vegetables and fish steam in less than 10 minutes. Steaming involves cooking food in a covered saucepan or pot over a small amount of boiling water, usually in a colander or steamer basket. Steamed foods retain much of their vitamins, minerals, colors and their original flavoring, plus the liquid can be saved for stews and soups.
Poaching: Poached foods cook immersed in liquid, for example, water, chicken stock (defatted) or wine, in a covered pan on the stovetop. Spices and herbs can add flavor to the poaching liquid with no added fat. For maximum food tenderness, the liquid should simmer gently, never boil. As the food cooks, it adds flavor to the poaching liquid, which can then be served as a broth after the food is removed if so desired. Or, after removing the poached food from the pan, you can reduce the liquid by boiling and evaporating the water to concentrate the flavor and stir in pureed vegetables or fruit to make a light sauce.
Braising: Braised foods are usually browned in a pan with a very minimal amount of fat or non-stick cooking spray. A small amount of liquid is then added, the food is then covered, and slowly oven baked or simmered on top of the stove. This helps food retain its moisture, allows flavors to meld and creates a tasty sauce. Braising is ideal for less tender cuts of meat that tend to be lower in fat, like poultry. If the dish is made ahead of time and refrigerated, any fat in the sauce will rise to the top and can be skimmed away before reheating.
May 2nd, 2008
Consider some low fat substitutes for cooking and preparing your meals and snacks!
Replace some of those higher fat foods we use on a regular basis, with a more healthful, low fat alternative, yet will still all still satisfy the taste buds! Below are some examples of more common foods we use that can be replaced.
Whole Eggs: Instead, use two egg whites for each one whole egg in omelets, egg dishes, or whatever your recipe calls for.
Whole Milk: Instead, use skim, but if you absolutely cannot tolerate the taste, (I can’t!) use 1% for drinking or with cereals, and try skim for various recipes calling for milk, since the taste won’t be nearly as noticeable.
High Fat Cheeses: Instead, buy low fat or skim milk cheeses with less than 5 grams of fat per ounce. Taste difference isn’t very noticeable, especially when melted.
Mayonnaise: Instead, try mixing one-part pureed low fat cottage cheese and one-part plain yogurt. There’s also various reduced fat mayo on the market as well.
Sour Cream: Instead, use low fat plain yogurt, OR pureed cottage cheese with some lemon juice. There is also reduced fat sour cream on the market.
Heavy Cream: Instead, use half-and-half, OR whipped evaporated milk (chill it first!), OR nondairy whipped topping made from polyunsaturated fats.
Ricotta Cheese: Instead, use a mixture of half part-skim ricotta cheese and half low fat cottage cheese.
Ice Cream: There are plenty of choices on the market nowadays. Ice milk, low fat frozen yogurt, frozen fruit juice bars, and sorbet are better alternatives. (and taste good!)
