Ingredient Title Chef Category

There are a lot of temptations out there

There isn’t much new in the news (every five years) report on what Americans should be eating. We only have to look around to realize that not only are there a lot of adults who suddenly look at a photo of themselves and realize that fat person is ME. We’ve probably all been in that position a time or two in our lives. There is a cure and it isn’t a surprise. The truth of the matter is, we need to eat less food, more fruits and vegetables and get more exercise. So what else is new? What most of us who have lost weight realize is that diet is really a matter of portion control. Eat about half of what you normally put in your mouth each day and the extra pounds will starve to death, but you won’t. If, on top of cutting quantities you can up the quality—smaller amounts of anything that has fat (meat, anything fried, pastries, ice cream. Plus we all know what our vices are. I love ice cream, the richer the better. I also love pizza and I didn’t used to think it was fattening. You can eat foods you love just not so often and in smaller portions. Never have a second helping of anything.

Well, enough of telling you that anyone can lose weight. Here are some low-fat recipes to help you resist those foods that are looking for a place on your body to make themselves at home.

Wraps with Lemon Coleslaw

For these delicious sandwiches use either the Middle Eastern bread Lavash or flour tortillas, both are fat-free. Lean pork is about as low in calories as chicken; you can use either. The meat in the sauce can be made a day ahead and reheated.

1 medium onion, chopped
1 garlic clove, minced
1 tablespoon olive oil 2 tablespoons cider vinegar
1/4 cup ketchup
2 tablespoons chili sauce
2 teaspoons Worcestershsire sauce
1 teaspoon Tabasco
3/4 cup water
1/2 teaspoon salt
Black pepper
12 ounces pork tenderloin, halved crosswise
2 sheets Middle Eastern soft flatbread or 4 flour tortillas
Lemon coleslaw (recipe below)

Cook onion and garlic in oil until golden. Stir in remaining ingredients except pork, bread and coleslaw; simmer covered, 10 minutes. Add pork (or chicken) and simmer, covered, turning now and then, until tender, about 45 minutes. Transfer pork to a cutting board. Puree cooking liquid in processor until smooth and return to pot. Shred pork lengthwise with 2 forks and add to sauce. Simmer, stirring, just until pork is reheated. Divide among pieces of lavash or tortilla, top with coleslaw, and wrap the bread around to form a cone. Makes 4 servings.

Lemon Coleslaw

Make this an hour, or a day, ahead to let the flavors develop. A delicious way to get 4 vegetables—actually only two in quantity, but every bit helps.

2 tablespoons low-fat sour cream
2 teaspoons low-fat mayonnaise
1/2 teaspoon finely grated fresh lemon zest
4 teaspoons fresh lemon juice
1 teaspoon sugar
3 tablespoons water
1/4 teaspoon salt
Pepper
1 lb. green cabbage, thinly sliced (4 cups)
2 carrots cut into julienne strips or coarsely grated
5 scallions, thinly sliced (1 cup)
1/2 cup chopped parsley

Whisk together sour cream, mayonnaise, zest, lemon juice, sugar, water, salt and pepper until sugar dissolves. Add vegetables and toss well; cover and chill. Taste before serving, you may want more seasoning. Makes 4 servings.

Onion Rings Fried in the Oven

Rather than being cooked in boiling oil, these deep gold rings, get a light browning in a teaspoon of oil and then bake until crisp.

1 large egg white, lightly beaten
1/2 cup low-fat buttermilk (shake before measuring)
1/4 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon cayenne
1 large sweet onion, cur crosswise into 1/3 inch slices
1 tablespoon olive oil

Preheat oven to 450 F. Whisk together egg white, buttermilk, flour, salt and cayenne in shallow bowl until smooth. Separate onions into rings and pick 12 largest (3 rings per serving). Heat 1 teaspoon oil in a non-stick skillet over moderately high heat until hot but not smoking. Working in batches of 4, dip rings into batter, letting excess drip off, then cook in skillet until golden brown, about 1 minute per side. Using 1 teaspoon oil per batch, cook remaining rings. Transfer rings as browned to a lightly oiled shallow baking pan. Bake until crisp and deep golden, turning once in the 12 to 15 minute cooking period. Makes 4 servings.

Spicy Walnut Torta

This is a low-fat, low-calorie cross between spoon bread and a soufflé with chilies to give it the flavor of the Southwest .

1 1/4 cups yolk-free egg product (or 8 eggs)
1/4 cup flour
1/2 teaspoon baking powder
1 cup fat-free cottage cheese
1/2 cup reduced-fat cheddar cheese
1/2 cup chopped walnuts, roasted if desired
1/4 cup diced mild green chilies

Preheat oven to 350 F. Coat an 8-inch square baking dish with nonstick cooking spray. Pour egg product into a large bowl. Sift combined flour and baking powder over egg. Beat until completely blended. Beat in cottage and cheddar cheese, walnuts and chilies. Pour into pan and bake 35 minutes until puffy and set (a knife inserted slightly off center comes out clean).

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