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Show "I; Use these recipes for sinfully rich as dishes with only half the calories! i Trimming The Fat Off Tonir Favorite Recipes U, LORIES PER SERVING traditional lighter recipe version ianareamPie 420 1 55 PsarSalad 640 ISO ickwjicassee 630 235 rpajcojaie Mousse 300 145 !Fd"Ch7cken with 'HamGravy 835 230 3gna 575 285 -jiijgfe Cheesecake 310 120 jjchTLorraine 620 315 EjjjdNicoise 690 320 "T Hoped Potatoes 360 130 .jin Meatballs 695 305 container with rubber spatula. Preheat oven to 375 F. In 13" by 9" baking dish, arrange half of noodles, overlapping to fit. Spread half of cottage-cheese mixture over noodles; sprinkle with half of mozzarella; top with half of meat sauce. Repeat. Bake lasgna 40 minutes or until heated through. Remove lasagna from oven; let stand 10 minutes for easier serving. Makes 10 main-dish servings. FRIED CHICKEN WITH CREAM GRAVY (230 calories per serving) This amazingly low-calorie fried chicken proves a basic point for anyone who wants to cook with fewer calories: When it comes to browning or frying foods, you seldom need more than one or two tablespoons of fat. And, of course, there's no reason to use cream in the "cream gravy"! 2'A-pound broiler-fryer, cut up 'A cup all-purpose flour 1 teaspoon salt 'A teaspoon pepper 2 tablespoons salad oil Cream Gravy (below) 1 'A HOURS BEFORE SER VING: With sharp knife, remove skin and excess fat from chicken pieces. On sheet of waxed paper, combine flour, salt, and pepper; coat chicken pieces with flour mixture. In 12-inch skillet over medium-high medium-high heat, in hot salad oil, cook chicken until well-browned on all sides, turning frequently with tongs. Reduce heat to medium-low; cover and cook until pieces are fork-tender, fork-tender, about 25 minutes. Remove ' cover last 5 minutes to crisp coating. Remove chicken pieces, meat-side up, to paper towels to drain. Keep warm. Prepare Cream Gravy; serve with chicken. Makes 4 main-dish servings. CREAM GRAVY: Spoon 2 tablespoons oil from skillet into 2-quart 2-quart saucepan (if necessary, add more oil to make 2 tablespoons). Over medium heat, stir 2 tablespoons all-purpose flour into oil until blended. Over medium heat, cook, stirring constantly, until flour is light golden. Gradually stir in SA cup skimmed milk, 'A cup water, 1 chicken-flavored bouillon cube, or envelope, and 18 teaspoon ' paprika; cook, stirring until gravy L thickened. CHICKEN FRICASSEE (235 calories per serving) Here, to save calories, skin the chicken (most of the fat is in the skin) and then skip the fry step, which will add lots of cooking-oil calories. The onions, mushrooms, herbs, and gravy give it that great fricassee flavor. 2 whole medium chicken breasts, skinned and halved 12 small white onions A pound medium mushrooms, each cut into quarters 2 tablespoons minced parslev 1 chicken-flavor bouillon cube 1 bay leaf 'A teaspoon salt 'A teaspoon thyme leaves water 2 tablespoons all-purpose flour A cup milk 1 HOUR BEFORE SER VING: In 12-inch skillet over high heat, heat first 8 ingredients and Vi cup water to boiling. Reduce heat to low; cover and simmer 35 minutes or until chicken is tender, stirring occasionally. Discard bay leaf. With slotted spoon, remove chicken and vegetables to warm platter. In cup, blend flour and !4 cup cold water until smooth; gradually stir flour mixture and milk into liquid in skillet, and cook over medium heat, stirring constantly, until sauce is thickened. Pour sauce over chicken and vegetables: Makes 4 main-dish servings. QUICHE LORRAINE (315 calories per serving) Keep the authentic flavor, but halve the bacon (so flavorful, less goes a long way) and use skimmed milk instead of the usual heavy cream. Same cheese, same crust, same quiche! piecrust mix for one 9-inch piecrust 4 eggs 6 slices bacon 'A pound Swiss cheese, shredded (1 cup) 1 A cups skimmed milk 1 tablespoon all-purpose flour 'A teaspoon salt 18 teaspoon ground red pepper 1 A HOURS BEFORE SER VING: Prepare piecrust mix as label directs; use to line 9-inch pie plate. Break eggs into medium bowl. Dip pastry brush into egg whites in bowl; brush piecrust with whites. Set aside piecrust and eggs. In 12-inch skillet over medium-low medium-low heat, cook bacon until See TRIMMING pageTT 295JANA CREAM PIE """"Tcalories per serving) "iw do we subtract the calories? j one less egg yolk (-65), a lot ugar (-290) and cornstarch two tablespoons less butter j, fewer crumbs for the crust , For the biggest cuts of all: ned milk instead of regular and light cream in the filling mmml), and frozen whipped topping td of whipped heavy cream and d chocolate for the trim (-790). Vuscious at less than half the 1 x mjr or margarine ip graham-cracker crumbs ( kspoons cornstarch v nspoon salt Is skimmed milk yolks i Joofl vanilla extract iium bananas ssP frozen whipped topping, lOURS BEFORE SER VING - pRLYINDAY: ljiheat oven to 350 F. In small igban over low heat, melt 3 jUjpoons butter or margarine. In pie plate, with hand, mix o(,m-cracker crumbs, 1 r poon sugar, and melted butter rgarine; press mixture onto n and up side of pie plate. .MwCrust 7 minutes. Cool on wire Pari IciJieavy 2-quart saucepan, mix arch, salt, and 'A cup sugar; vire whisk, gradually stir in . led milk and egg yolks. Cook tiedium-low heat, stirring antly, until mixture boils; , we boiling 1 minute. Remove J Pan from heat; stir in vanilla tablespoon butter or irine until mixed. Cover x of cornstarch mixture with 1 paper. Refrigerate until cool, ;45 minutes. -p;ien cornstarch mixture is cool; waxed paper. Slice bananas testis into 'i-inch-thick pieces; arrange in bottom of piecrust. Spoon cornstarch mixture over bananas; refrigerate until set. To serve, garnish top of pie with whipped topping. Makes 10 servings. LASAGNA (285 calories per serving) No one will believe you made it without the sausage meat just a sprinkling of fennel seeds, for zero calories, gives it that great sausage flavor! Other calorie-saver: low-fat cottage cheese instead of rich ricotta. 3A pound extra-lean ground beef 1 medium garlic clove, minced 1 28-ounce can tomatoes 1 6-ounce can tomato paste I teaspoon sugar 1 teaspoon Italian herb seasoning A teaspoon salt 'A to A teaspoon fennel seeds 'A teaspoon pepper A 16-ounce package lasagna noodles (about 12 noodles) 1 16-ounce container low-fat cottage cheese 1 egg 1 8-ounce package part-skim mozzarella cheese, diced 2 HOURS BEFORE SER VING: In 5-quart Dutch oven over high heat, cook ground beef and garlic, stirring frequently, until all pan juices evaporate and beef is well browned. Add tomatoes with their liquid, tomato paste, sugar, Italian herb seasoning, salt, fennel seeds, and pepper; heat to boiling, stirring to break up tomatoes. Reduce heat to low; cover and simmer meat sauce 30 minutes, stirring occasionally. Meanwhile, prepare lasagna noodles as label directs; drain. In blender at medium speed, blend cottage cheese and egg until smooth, stopping occasionally to scrape TrifflmingTheFat continued l browned, drain on paper towels. 1 1 Crumble bacon; sprinkle, with Swiss J' rheese, on piecrust. preheat oven to 425 F. To eggs in J bowl add skimmed milk, flour, salt and pepper; beat with-wire uhisk until blended; pour into oiecrust Bake 15 minutes; turn oven control to 300 F.; bake 20 minutes longer or until knife inserted in center comes out clean. Let stand 10 minutes for easier serving. Makes 6 main-dish servings. SCALLOPED POTATOES (130 calories per serving) Ii is easy to lower the calories of this all-time favorite, traditionally made with light cream and plenty of butter, without losing the wonderful onion-'y flavor, smooth and creamy texture. tablespoon butter or margarine I medium onion, minced I tablespoons all-purpose flour 1 teaspoon salt dash pepper cups skimmed milk 4 medium potatoes (about I 'A pound), thinly sliced paprika for garnish I', HOURS BEFORE SER VING: Preheat oven to 375 F. In 2-quart :s' saucepan over medium-low heat, in 'st hot butter or margarine, cook onions until tender, about 5 'n a minutes. Stir in flour, salt, and pepper until blended. Gradually stir in skimmed milk; cook, stirring constantly, until mixture thickens. In 2-quart casserole, arrange half iIer the potatoes in a layer; pour half 1 the sauce on top; repeat. Sprinkle with paprika. Bake, covered, 45 minutes. Uncover and bake 15 minutes or until tender. Makes 6 accompaniment servings. Pul NO-BAKE CHEESECAKE 25 (120 calories per serving) Some calories can be cut by using skimmed milk and whipped topping and a lot less sugar. But cheesecake is the ultimate rich dessert, and to ms get calories way down to 120 a ' serving, use slightly smaller servings. cup skimmed milk 2 eggs, separated, at v room temperature ' cup sugar ' teaspoon salt 2 envelopes unflavored gelatin small lemon V' 3 8-ounce containers creamed nf cottage cheese (3 cups) k 1 teaspoon vanilla extract J! Vi cup graham-cracker crumbs J 1 tablespoon butter or margarine, J melted 4-ounce container frozen whipped ' topping, thawed - 5 HOURS BEFORE SER VING OR EARLY IN DAY: In heavy 3-quart saucepan with wire whisk, mix skimmed milk, egg yolks, sugar, and salt; sprinkle gelatin evenly over mixture. Cook jover medium-low heat, stirring instantly, until gelatin is completely dissolved and mixture is thickened and coats a spoon well Wo not boil, or mixture will curdle). From lemon, grate 1 teaspoon W peel and squeeze 1 tablespoon juice; Kt aside. 1 I 1 1 2 small heads Boston lettuce EARLY IN DAY: Hard-cook eggs and cook potato; refrigerate. 45 MINUTES BEFORE SER VING: Prepare Sauce Vinaigrette. Peel and cut each egg into 4 wedges. Peel and cut potato into bite-size pieces. Drain tuna; separate into bite-size pieces. Cut tomatoes into wedges. Drain green beans, anchovy fillets,' and olives. Into large bowl, tear lettuce leaves into bite-size pieces. On lettuce leaves, arrange in separate piles eggs, potato, tuna, tomatoes, green beans, anchovy fillets, and olives. Stir Sauce Vinaigrette; pour over salad. Makes 5 main-dish servings. SAUCE VINAIGRETTE: In small bowl, mix 5 tablespoons olive or salad oil, 2 tablespoons red-wine vinegar, 'A teaspoon salt, 18 teaspoon dry mustard, and dash pepper. SWEDISH MEATBALLS (305 calories per serving) It is hard to believe the rich gravy for these delectable little meatballs is made with milk instead of the traditional heavy cream, cutting hundreds of calories. Extra-lean ground beef cuts a few hundred more. pound extra-lean ground beef 1 cup fresh bread crumbs ' A teaspoon salt 'A teaspoon ground allspice 18 teaspoon ground nutmeg 1 egg water 2 tablespoons salad oil 1 tablespoon all-purpose flour 1 Vi cups milk 1 chicken-flavor bouillon cube 1 HOUR BEFORE SERVING: In medium bowl, mix ground beef, bread crumbs, salt, allspice, nutmeg, egg, and 14 cup water; shape mixture into 1-inch meatballs. In 12-inch skillet over medium-high medium-high fieat, in hot salad oil, cook meatballs, a few at a time, removing them as they brown. Reduce heat to medium; into drippings in skillet, with wire whisk, stir flour until blended; cook, stirring constantly, until flour is light golden. Gradually stir in milk, bouillon, and Vi cup water. Return meatballs to skillet. Heat to boiling. Reduce heat to low; cover and simmer 15 minutes or until meatballs are tender, stirring occasionally. Makes 5 main-dish servings. CHOCOLATE MOUSSE (145 calories per serving) Unsweetened cocoa instead of chocolate bits, and whipped topping instead of heavy cream make all the difference in calories without taking away the smooth, satisfying chocolate goodness of this mousse. 1 4-ounce container frozen whipped topping, thawed A teaspoon instant-coffee powder 2 eggs, separated 1 A cups skimmed milk 'A cup unsweetened cocoa sugar 1 envelope unflavored gelatin 1 'A teaspoons vanilla extract 4 A HOURS BEFORE SER VING OR DAY AHEAD: In small, bowl stir Vi cup whipped topping and instant-coffee powder until well mixed, refrigerate to use as garnish. Reserve remaining whipped topping. In heavy 2-quart saucepan with wire whisk, beat egg yolks, skimmed milk, cocoa, and 2 tablespoons sugar until well mixed. Sprinkle gelatin evenly over egg mixture. Cook over medium-low heat until gelatin is completely dissolved and mixture is thickened and coats a spoon (do not boil, or mixture will curdle). Stir in vanilla. Refrigerate until chilled but not set, about 1 hour, stirring occasionally. In small bowl with mixer at high speed, beat egg whites until soft peaks form. Beating at high speed, gradually sprinkle in 2 tablespoons sugar, beating until sugar is dissolved. (Whites should stand in stiff, glossy peaks.) With rubber spatula or wire whisk, fold beaten egg whites and remaining whipped topping into cocoa mixture until blended. Spoon mixture into seven 6-ounce dessert glasses; refrigerate until set, about 22 hours. To serve, garnish tops of mousse with whipped topping and coffee mixture. Makes 7 servings. CAESAR SALAD (150 calories per serving) Instead of skillet-frying the Garlic Croutons the usual way in lots of oil get the same great flavor and crunch, minus the calories, by skillet-"toasting" them with vegetable cooking spray! More calorie-saving tips: greens are tossed with minimum oil, sprinkled (not overpowered) with Parmesan. Garlic Croutons (below) 1 medium head romaine lettuce 3 tablespoons olive or salad oil 3 tablespoons grated Parmesan cheese 1 tablespoon lemon juice 18 -teaspoon salt ' " - " 18 teaspoon cracked pepper 'A 2-ounce can anchovy fillets, drained and diced 1 egg 30 MINUTES BEFORE SER VING: Prepare Garlic Croutons; set aside. Wash romaine leaves in cold water; drain; pat dry with paper towels. Into chilled, large salad bowl, tear romaine into bite-size pieces. Add olive oil and toss gently until leaves are well coated. Add Parmesan cheese, lemon juice, salt, pepper, anchovies, and uncooked egg; toss gently to mix. Garnish salad with Garlic Croutons. Serve immediately. Makes 6 accompaniment servings. GARLIC CROUTONS: Trim crusts from 2 slices white bread; cut slices into '2-inch cubes. Spray 8-inch skillet with vegetable cooking spray. Add bread cubes and 18 teaspoon garlic powder; over medium heat, cook, stirring until cubes are golden.- i, m oiender at medium speed, Wend cottage cheese until smooth, I A "oppmg occasionally to scrape lJ container with rubber spatula. Stir milage cheese, lemon juice, lemon Peel, and vanilla into gelatin m,xture- Refrigerate until mixture , mounds when dropped from spoon, lVabou' 45 minutes. Meanwhile, in bowl, with hand, "J'f 8raham-cracker crumbs, with "elted butter or margarine; press n mixture onto bottom of 9-inch jJ'Pnngform pan. en 8eatin mixture is ready, in mall bowl with mixer at high sPeed, beat egg whites until stiff Ma form. Fold egg whites and !"PPi topping into gelatin I Mure; spoon into springform Pan. Refrigerate until gelatin milure is set, about 3 hours. lCse,7e,removesideof Pan- f Awakes 16 servings. ) ADNICOISE calories per serving) ) or a lower-calorie version of this train"dish salad use less I ,nai8rette- reduing total S eS,byabom 100. so you don't to delete the traditional S'emSluna- Ptato, "lch0Vl. eggs, more. id'w, potato M' WuVinaie (below) m:n-Mcecan tuna Jmum tomatoes AnUnCeCan cu'Sreen beans '-ounce can anchovy fillets Unce Wed ripe olives |