Conference turris::cooks

>    Can anyone....help me with NO FAT recipies.  I have some things
>    from a weight loss book, but anyone got anything `interesting'
>    to do with chicken...or turkey....or any...suggestions.
    
I am also making a concerted effort to de-fat my life...and my approach is
to make the things I like without adding significant fat.  For instance,
if you need to saute onions for a dish, saute them in de-fatted chicken
or beef broth (chill broth thoroughly...remove covering of fat and discard).
This also works for vegetable stir-fry dishes.
I use the no-stick PAM sprays (olive oil and butter-flavored) to treat pans
prior to cooking anything....and, in order to greatly reduce the fat I eat,
I eat much less meat and/or fish and/or poultry.  The closer you go towards
no-flesh eating, the easier it is to eat very low fat. 

FYI:  If you eat meat/fish/poultry, try to keep the amount down to 3 oz./day.
make up the difference in beans and grains (no fat added).  Prepare the
meat simply.  Poaching in broth, grilling with no added fat, and or including
it in a vegetable stir-fry are all good techniques.  You can also roast a
turkey breast and then eat the meat (strip the skin off after roasting - no
significant addition of fat has been detected when leaving the skin on during
cooking and the texture of the meat is so much better).

    Hi.  I have some recipes at home that are LOW-fat which I would be
    happy to bring in and post for you.
    
    I don't want to come across as a know it all _;^)_ but I remember
    reading somewhere that no one should have a NO fat diet...that in order
    for the digestive tract to work efficiently - there is a certain amount
    of fat that should be eating daily.
    
    Now - what KIND of fat you eat...is important.  Obviously I would think
    you would want fat that is low in cholesterol and to stay away from
    beef.  Olive oil is cholesterol free, as is a lot of polunsaturated
    oils.  Again - I am not a Dr. but I went to Weight Watchers and they 
    stressed the fact that you had to have atleast a Tablespoon of fat daily 
    or you could become constipated.
    
    Not a nice thought - or topic - but a reality!
    
    Please correct me (anyone) if I am wrong!
    
    Marilyn
    

>    I don't want to come across as a know it all _;^)_ but I remember
>    reading somewhere that no one should have a NO fat diet...that in order
>    for the digestive tract to work efficiently - there is a certain amount
>    of fat that should be eating daily.
    
quite right.  However, unless you go on a rigid vegan diet (no dairy, no
flesh or any kind, only garden veggies and legumes), you will GET fat in
your diet.  Even skim milk has some fat.  Low-fat milk is 1% to 2% fat BY
WEIGHT, but much higher in percentage fat from calories.  Wheat, oats, rye,
and other grains all contain fats; fish contains fat, all meat and poultry
contain fat BEFORE you add any by cooking.  The Pritikin diet is known to
be heart-healthy and one of the best diets in the world to help someone
lose and/or maintain weight while maintaining optimum health.  It recommends
NO ADDED FAT, which brings the well-managed Pritikin diet to about 10% dietary
fat.  This is the IDEAL, and I have figured out that I won't get that good...
I'm making a diligent effort, however, to keep my fat to 20% total calories
a day from fat.  I'm trying...but, I admit it is going to take me some 
adjustment.

>    Now - what KIND of fat you eat...is important.  Obviously I would think
>    you would want fat that is low in cholesterol and to stay away from
>    beef.  Olive oil is cholesterol free, as is a lot of polunsaturated
>    oils.  Again - I am not a Dr. but I went to Weight Watchers and they 
>    stressed the fact that you had to have atleast a Tablespoon of fat daily 
>    or you could become constipated.
    
much more important to avoid constipation is drinking at least 64 oz. water
a day (WATER, not fruit juice, coffee, tea, cola, etc.), and getting enough
fiber in the daily diet.  Fiber is provided by fruits, vegetables, legumes,
and whole grains.  

information provided herein is sourced in 12 years of subscription to
Prevention Magazine, talks with my wise old GP, and through perusal of many
articles on health and diet, including the Pritikin Diet which my GP 
recommends as the only diet that makes sense.

    re:  .3
    
    Thanks for the information.  I guess my information from the Weight 
    Watchers class is a tad outdated.   ;^)
    
    One more question.  Other than lowering cholesterol, preventing heart 
    disease and avoiding cancer (all major tasks) is there another reason 
    why someone should be on a no fat diet?
    
    I really am interested to know - as I do a lot of cooking.
    
    Regards,
    
    Marilyn
    

    is there another reason 
    why someone should be on a no fat diet?

  Speaking as a stockholder in a large agricultural conglomerate, I can
  tell you that purchasing less meat and more fruit, vegetable, and
  grain products will help my wallet.

re: why a no-added-fat diet

well, let me see...cancer prevention, lower cholesterol, easier to maintain
weight, you get to eat more food without gaining weight...even get to eat
more food while losing weight, REVERSAL of hardening of the arteries.  YES,
I do mean reversal of the condition.  An extended study of heart patients
who were slated for coronary by-pass operations, but were given an opportunity
to try a diet and exercise regime instead, has shown that dropping the fat
from your diet reverses the clogging in arteries.  None of the patients who
stayed on the program had to have bypass surgery.  this is the first recorded
instance of reversal of the condition without surgery or drugs.  More studies
to follow.

Actually, that about covers it.  I am also feeling more energy these last
few days, but have no idea if that is the reason.  I'm doing this because I
need to lose weight and I know I won't lose weight if I'm hungry...it just
won't work.  so, I've hunted up a diet where I can eat food...not nibble at
crumbs.

Poach a couple of pounds of skinless turkey or chicken breast, with or without 
the bones.  You can add a clove of garlic and a minced onion to the poaching
liquid if desired.  Remove the meat and let it cool.  Chop or shred it.

Add 1-2 cups dried pinto beans to the poaching liquid, one minced onion and a 
clove of garlic (not if they were already added), and bring to the boil.  Reduce 
the heat, and simmer until the beans fall apart.  Add water to the beans, as 
needed.  As the beans soften, mash them against the side of the pot.  Add a 
couple of tablespoon of soy sauce, and a heaping teaspoon of chili powder.  Cook
the beans until they thicken to the consistency of refried beans.

Chop an onion and a green pepper, and sautee in a bit of Pam, adding a bit of
water or stock, and a half teaspoon of chili powder.  Cook until they are soft,
let cool.

On a flour tortilla, spread some beans, sprinkle with the onoin pepper mixture,
top with meat, and some salsa.  Roll it up, and top with more salsa.  Microwave
for a couple of minutes.  If you want to, top the whole thing with some reduced
fat shredded cheddar cheese before microwaving.

    
    Well I've been on a NO-FAT diet to reduce my weight.  I find that
    I lose approx. between 3-7 lbs in 2 weeks.  And it tends to STAY 
    off.  Altouhough I will admit to the constipation factor.  couldn't
    figure that out considering all the beans and the bran/oats I 
    eat everyday.  But I use semi-skimmed milk (equiv to 2%) and low
    fat butter 3.5 grams for a large container.
    
    I'd like to SEE some recipes...the bean burritos sounds nice.
    
    I also have a very EASY bran cake to make....that allows you to
    CHEAT...inbetween meals or at midnight without feeling guilty and
    fills you up.
    
    
    		Bran muffins/cake/bread  (any tin you like)
    
    
    	1 mug of bran
    	1 mug of skimmed/lowfat milk
    	1/2 mug of brown sugar
    	1 mug of raisons.
    
    	Let sit on counter for 2 hours.  Then place in greesed and
    floured pans and cook until done (pending tin used) at 325 F
    or 180 C.
    
    GREAT when warm !!

for us working folks:


on a weekend, make a chicken broth:

	1 whole cut up chicken
	2 carrots
	8 shallots
	5 cloves garlic
	1 large onion
	1/4 lb. whole fresh ginger (trust me on this)
		-note:  buy a good sized "ginger man" - it may weigh more
	1 large handful whole black peppercorns
	water to cover.

place all in kettle.  You do not even need to peel the onion and garlic.
Slice the ginger into chunks.  Bring to boil over high heat, reduce heat,
and simmer for several hours until the chicken meat falls off the bones.
Strain the chicken and veggies out of the broth by pouring the broth
through a fine-mesh collander.  Store the broth in the fridge.  Remove
the chicken from the bones, discarding all skin.  Discard the veggies.
the next day, pull all hardened fat off the broth and discard.  voilla!
now you have defatted chicken broth.

during the week:

	heat 1.5 - 2 cups broth over medium heat

make it soup by adding:  steamed, cut up vegetables of your choice
			 cooked, drained macaroni (whole wheat is recommended)
			 cooked brown rice
			 cooked barley or other whole grain
			 peeled, diced fresh tomato
			 water chestnut
			 diced up chicken meat (weighed 2.5 oz)


heat all to nice eating temperature.  Serve with a piece of fruit for dessert,
8 oz. skim milk, 1 slice whole wheat bread (toasted so it feels like a crouton).
Season with low-sodium soy sauce.

The next night, use different veggies, rice instead of macaroni, etc.  - I
find this a very easy way to get through the week when I don't feel like
cooking.  I usually have soup 2 - 3 days a week, and use the broth to stir
fry veggies of choice (onions, carrots, broccoli, green beans) which I season
with soy sauce and serve over brown rice.  to add zing to the stir fried
veggies, stir in a teaspoon of prepared dijon mustard.

This is a nit, and I certainly don't want to start a rat hole ... but ...

Can anyone tell me WHY the recommended 64 ounces of fluid a day has to be 
all water?  I realize that caffeine isn't good for you, and neither is a 
lot of sugar.  But why can't at least part of it be Caffeine-free Diet 
Coke, or Crystal Light?  Both those are very low in sodium (Crystal Light I 
believe has none), sugar-free, and caffeine-free.  So what is it about them 
that makes them verboten as part of my daily fluid requirement?

BTW, I've asked this question of many people, including my Weight-Watchers 
instructor, and have never (no, not once) received a satisfactory answer.  
And to confuse matters more, Weight Watchers now allows half of the daily 
fluid intake to be a liquid other than water.  Two years ago they swore 
that it HAD to be water only, or you'd turn into a toad or something.

Anybody know the answer?

Steve

According to the dietician that spoke to us in my Optifast program, water is
preferable to other liquids because it "generally" works better to flush out 
the impurities you need to get rid of while leaving your electrolytes in better  
balance.  It also "generally" tends to quench thirst without stimulating the
appetite, which is something caffeine, sugar and sugar substitutes can do.

She also added that this was an observation made in many nutritional studies,
and it was not a hard and fast rule.  While she strongly recommended water, she 
also said it was up to us to do what works best for us.

    
    re .10
    
    I'm pregnant and my doctor told me all liquids, excluding
    caffeine-type, are a source of liquid and I can count to my
    daily requirement.
    
    Yes, some absorb better than others but a liquid is a liquid is
    a liquid....hope that helps.....Kristen

If you're up for buying a new cookbook and don't already have this one (and 
can get it in England), I strongly recommend purchasing Jane Brody's "Good 
Food Book".  (Someone please correct if I have the name wrong.)  In addition 
to lots of great recipes, this book devotes a fair number of pages to the 
virtues of carbohydrates, including a great section on fruits and vegetables.

This cookbook focuses on low fat, high carbohydrate recipes.  Many of the 
recipes here are taken from other sources, and Jane has modified them to 
reduce the fat but hopefully not the taste.  As an example, just last night I 
was looking through this book for recipes for brunch for 4 people who are on 
diets.  All of her egg dishes (fritatas, quiches, souffles) called for 
using half whole eggs and half just whites and lower fat cheeses than the norm.

Jane also has 2 other books -- Nutrition Book (published prior to Good 
Food) and another published recently, whose name I don't know.  I suspect 
that the last book published may even get more into low fat than this one.

re: why water and only water

most diet drinks contain chemicals that contribute to the body retaining water.
Saccharine is an example.  Nutrasweet (aspertamine(sp?)) can also contribute
to this problem.  As the purpose of fluid consumption is to encourage your
body to expel water (along with impurities), the diet drinks are not
considered a substitute for water.  In reality, fruit juices would be okay
from the fluid standpoint, but they contain sugar ... in concentrated form...
and THAT contributes to water retention.  If you want the taste of the fruit,
eat a piece of fruit - when you  drink juice, you are consuming a concentrated
dose of fructose and that can cause problems...remember, if you squeeze one
orange, you only get about 1/4 cup of juice; if you drink 6 oz. of juice, you
just drank the equivalent water and FRUCTOSE of 3 good-sized oranges...and the
fructose can contribute to water retention when taken in high doses.  Milk is 
a FOOD, and is processed into good things for the body and waste (which is
what you are trying to flush out) so it doesn't count.  As mentioned, caffine
is a NO-NO, so what is left but water?

    I hear what you are saying (.14) and I don't want to come across as
    being argumentative.  Perhaps this reply does not belong in this
    notesfile, as the moderators might feel it is getting away from the
    subject.  Please feel free to delete. 
    
    There has been a lot of discrepancy with water lately too.  Articles
    asking the questions: "Is it (tap water) safe to drink, is it REALLY 
    bottled (U.S.), are natural springs of water being contaminated by 
    Pollutants, Chemicals, Lead and other poisonous metals?  Does the effect 
    of Global Warming have anything to do with what we eat/drink and are 
    water tables being effected with contaminates"?
    
    One could get obbessive/compulsive about this whole thing.  Don't get me
    wrong, I am as concerned about our environment (etc.) as anyone else...
    but don't you think that a person(s) could have something to eat or drink 
    - in moderation - provided you are aware, read labels and protect your own
    environment?
    
     

re:                     <<< Note 3121.15 by ICS::ANDERSON_M >>>

>    There has been a lot of discrepancy with water lately too.  Articles
>    asking the questions: "Is it (tap water) safe to drink, is it REALLY 
>    bottled (U.S.), are natural springs of water being contaminated by 
>    Pollutants, Chemicals, Lead and other poisonous metals?  Does the effect 
>    of Global Warming have anything to do with what we eat/drink and are 
>    water tables being effected with contaminates"?
    
>    One could get obbessive/compulsive about this whole thing.  Don't get me
>    wrong, I am as concerned about our environment (etc.) as anyone else...
>    but don't you think that a person(s) could have something to eat or drink 
>    - in moderation - provided you are aware, read labels and protect your own
>    environment?
    
egads!  no political agenda on this side of the fence...I was simply outlining
the reason that water is specified...and not just liquids.  If people want to
live on tea/coffee/cola/diet sodas, it's fine with me.  I don't expect even
the most dedicated of us will stick perfectly to a healthy meal plan...why
live if you cannot have chocolate, after all?  However, if you know what you
SHOULD be doing, it helps you keep within reason....sometimes...     

re: one additional point - if you drink alcoholic beverages of any kind, be
sure and drink lots of water to compensate for the diuretic effects of the
alcohol.  It will make your skin healthier and help defray the worst side
effects of the alcohol.

    Nobody mentioned herbal tea as an alternative.  Curious.
    
    In the summer, chilled Red Zinger tastes great with a squirt of lemon
    juice.  A lot of people make "sun tea" by infusing the tea in a large
    glass jar in the sun.  Celestial Seasonings makes a number of nice teas
    suitable for serving with ice and a bit of citrus.  You an make a nice,
    low-cal punch this way, by mixing Red Zinger concentrate, citrus juice,
    and seltzer water.
    
    Note - Seltzer water has no salt.  It's just carbonated water, as
    distinct from quinine and club soda.  I like drinking 1/2 seltzer and
    1/2 orange juice.
    
    During cold weather, I like a Celestial Seasonings tea that is dark
    brown, slightly sweet and spicy (can't remember the name).  It's very
    good hot with a bit of honey.
    
    Laura

    My humble apologies....no negative connotation was ever intended.
    
    I do appreciate all information I read in this notesfile...
    
    M
    

    One of my favorite summer drinks is Gentle Orange Herbel with lots of
    Ice
    
    Bon

RE:  why lots of water and ONLY water

Rapid weight loss, and 3-7 pounds every two weeks is *quite* rapid, involves
the breakdown of large amounts of body fat.  There are two side effects of
mobilizing body fat that impact the amount of water one should take in.  First,
the breakdown of fat in large amounts causes the buildup of molecules known
as ketone bodies in the bloodstream.  For short periods of time, this isn't
a problem, but the ketone bodies can reach dangerous levels during periods of
extended fasting (which is what a diet causing 3-7 pounds weight loss per
week for many weeks is).  You need to take in lots of water so that you
excrete the ketone bodies in the urine, and so that your blood volume stays
high enough to keep the ketone body concentration low (i.e., you don't want
to get into a dehydrated state).  Caffeine is a diuretic, and therefore if
that's your source of water, you'll end up being left in a dehydrated state.
Alcoholic beverages are even worse, because not only is alcohol a diuretic,
it adds lots of calories to your diet.  Other, non-caffeine alkaloids can
have similar effects, so it's a good idea to avoid herbal teas, as well, unless
you know what's in them and have a good background in medical biochemistry.
Artificial sweeteners also have this effect.  Together, we've just ruled out
coffee, tea, hot chocolate, and nearly all soft drinks, both regular and diet.

Fat tissue also has a significant amount of water bound into it.  This water
is released when the fat tissue is broken down.  To see that this excess water
is excreted promptly, one should avoid a high-sodium diet, since sodium
contributes to water retention.  That rules out most fruit juices, which are
a bad idea, anyway, because they tend to be high in sugar and thus increase
your caloric intake.

So what's left?  Water.

--PSW

    So none of the water content in juice, coffee, tea, or soda is at all
    applicable to your total water intake?   For instance, if you should be
    drinking 64 ounces of water a day, and you substitute 32 ounces of that
    as the above-listed beverages, none of their water content can be used
    towards your total goal of 64 ounces?  Can we perhaps consider 30% is
    water, and the other 70% is a negative contribution?  Does the amount
    of caffeine in a cup of coffe completely negate the 6 ounces of water?
    

>                      <<< Note 3121.21 by JAWS::CORMIER >>>
>                            -< completely useless? >-

In reality, it may count, however, the "diet wisdom" out there is that the
64 oz. of liquid must be water.  Period.  You can drink limited amounts of
coffe and tea OVER AND ABOVE that amount of liquid, but you are recommended
to drink 64 oz. of WATER a day.  So, make sure you drink 4 16 oz. glasses
of water throughout the day....and then have a cup of coffee or tea in the
morning, too.  Have a glass of juice.  Have a diet soda.  But still drink
your 4 big glasses of water.  Trust me, it won't kill ya....many of us have
been known to live while drinking plain water.  I've actually learned to
LIKE IT...and I've also reduced my consumption of other stuff down to 1
can of diet soda a day and a glass of iced tea when I go out to eat.  Other
than that, I drink water and a glass of skim milk with dinner...I actually
drink more than 64 oz. of water a day during the summer.    

RE: .21

>    Does the amount
>    of caffeine in a cup of coffe completely negate the 6 ounces of water?

Because caffeine is a diuretic, yes, it completely negates the 6 ounces of
water.  After drinking that cup of coffee, you'll actually end up more
dehydrated than if you drank nothing at all.

The goal here is not to simply get a total H2O intake of 64 ounces.  The goal
is to force the ketone bodies out of your bloodstream via an excess intake
of water.  Juices and other fluids that have the water osmotically buffered
won't do the trick anywhere near as well as pure water.  Beverages with
diuretic alkaloids such as coffee, tea, hot chocolate, and herbal teas actually
leave you worse off (for this purpose) than drinking nothing at all.

--PSW

    
    
    The base of this note was if anyone had any good NO FAT recipes...
    I know all about water intake etc...I have just gotten bored with
    the recipies I currently have.
    
    PLEASE....RECIPES....PLEASE.

    I have the book "T-Factor Diet" which is about losing weight by
    counting fat grams, not calories, and they have a big section with
    recipes - some sound excellent!  I'll try to remember to bring the
    book in on Monday and post some of the recipes.  When looking at
    the recipies, it's hard to believe that some of them are such low
    fat - they sound too good!  In the book they also list the fat
    content in a lot of fast foods and also the food that you buy at
    the grocery store - it's a great reference book.  Besides the book
    that tells about the diet, etc., they also have a pocket reference
    book with just fat gram info. - I think it also list calories, but
    I'm not positive.  I did cut down on my fat intake for a couple
    of weeks, and not only did I feel better, but I lost a few pounds
    without even trying!  Now that's my kind of diet! 

    
    
    Sounds like the book I have.....but the recipes aren't that 
    quantiful...I'd appreciate ANY in turn....!!  And if you'd
    like me to post a few of my favorites...I will!  They are
    DELICIOUS!!

    Yes!!!.... please post all recipes for those of
    us who don't have the book.
    
    
    thanks!!

    I've been on a low fat diet for a while, and here's a few quick meals
    and snacks.
    
    o  Non-fat cereal (there are lots -- check the package) with skim
    milk and fruit.
    
    o  Packaged mixes, like Tabouleh, made without the oil or butter called
    for in the directions.  Usually doesn't make any difference.
    
    o  If you have leftovers of the above, throw it in a blender with some
    no-fat mayonnaise, or yogurt for a spread on crackers.  There are
    fat-free saltines available, and they are good.  I also throw in a
    garlic clove or two.
    
    o  Have a dinner of vegetables -- fresh corn, sliced fresh tomatoes and
    cucumbers
    
    

    This is LOW fat, (not NO fat), but is a well balanced meal and tasty. 
    I make a batch of this up on Sunday, and eat it every day that week for
    lunch - doesn't get boring unless you do it EVERY week!
    
    4 boneless, skinless chicken breasts
    1 pk chopped spinach
    corn (2 cups)
    rice (2 cups cooked)
    
    1. Steam or simmer chicken in pot. (Don't have water cover chicken,
       since you want to put the spice of your choice on top of the chicken.)
    2. Sprinkle spice on chicken while cooking.
    3. Cook spinach, corn, and rice.
    4. Divide everything into 4 or 5 servings, put in tupperware
       containers, bring to work for lunch and nuke.
    
    I've found that ANY spice goes with this.  The chicken stays really
    moist and it's only got about 150 cals and 3 gms of fat per 3 .0z
    serving, the rice is fat free, as is the spinach. The corn (1 Cup) has
    130 cals and 1 gm fat. So, add it all up, divide by 4 (meals) and you
    have:  A meal thats less than 300 cals, and is about 10% fat. 
    
    beth
    

    This may sound gross, but it's really very good and a well balanced
    meal!
    
    Cooked elbow noodles (a few servings)
    Non-fat cottage cheese (a few large spoonfuls)
    Veggie of your choice (corn, chopped carrots, chopped broc.)
    Spag sauce (enough to moisten)
    
    While the noodles are cooking, heat (works best in Microwave) spag
    sauce, veggie (I like to use corn), and cottage cheese until warm. Stir
    well, add strained noodles, stir again, and eat. This sort of expands
    when you mix it all - I always wind up making WAY too much and eating
    it for a few meals. It's also good re-nuked.
    
    beth

    2 boneless, skinless chicken breasts
    1 medium zuchini, sliced
    handful of fresh mushrooms, sliced
    6 slices of onion
    dijon mustard (to taste)
    small amount of grated parmesan cheese (optional)
    
    Preheat oven to 475.  Tear off two good sized sheets of aliminum foil
    and spray with non-fat, non-stick spray.  Place half the onion slices
    in the middle of each sheet of foil.  Put a chicken breast on top of
    the onions.  Spread the chicken breasts with dijon mustard.  Put
    zuchini and mushrooms on top of the chicken breasts.  Seal the foil so
    that it is airtight.  Put foil packets on cookie sheet and put in the
    oven.  Immediately lower oven temp to 400.  Cook for 18 minutes.  When
    you remove from oven, lightly sprinkle with parmesan.  I serve this
    with brown rice and a salad.
    
    Jo

    3 pound whole chicken or equivalent weight Turkey Breast
    1 cup of non-fat plain yogurt
    1/3 cup lime juice
    3 cloves garlic, crushed
    2 teaspoons fresh grated ginger
    1 tablespoon ground coriander
    2 teaspoons ground cumin
    1/2 teaspoon ground cayenne pepper
    Lime wedges
    Steamed onion slices
    
    Mix all ingredients to make marinade.  Cover poultry with marinade and
    put in fridge for 24 hours.
    
    Roast poultry at 375 for one hour, basting with marinade as it cooks. 
    Serve with lime wedges and onion slices.
    
    I made this for the first time last week, and used the amount of spices
    indicated here.  I enjoy hot, spicy foods.  Next time I will increase
    the amount of cayenne in the recipe.
    
    Jo

Herb Dip
--------
8 oz. of plain, low-fat yogurt		1/4 teaspoon basil
1/4 teaspoon garlic powder		1/2 teaspoon chives
1/8 teaspoon dill weed			1/2 teaspoon dried parsley
1/4 teaspoon oregano			dash of salt

Combine all ingredients in medium-sized mixing bow.  Chill for a couple
of hours before serving.

Per 1/4 cup - 32 calories, 1 mg. cholestrol, 0 dietary fiber, 0 fat, 123
mg. sodium


-----------------------------------------------------------------------------
Homemade tortilla chips
-----------------------
1 or 2 tablespoons of vegetable oil or nonstick vegetable cooking spray
1 package of corn tortillas (10 tortillas)

1. Either spread part of the oil lightly on a foil-covered baking sheet
   with a pastry brush, or spray with non-stick cooking spray.

2. Stack the tortillas on top of each other and cut into eights.  Spread
   the tortilla pieces on the baking sheet, and brush or spray lightly with oil.

3. Bake at 350 degrees for about 10 m inutes, or until just beginning to turn
   crispy and brown.

variations - sprinkle the chips with garlic powder, parmesan cheese, paprika,
or other seasonings before baking.

MAKES 80 CHIPS

per chip - 10 calories, 0 cholestrol, 0 dietary fiber, 0.5 g. fat, 2 mg. sodium
-------------------------------------------------------------------------------

Mexican Style Hot Sauce
-----------------------
This is a good slasa-type dip, and it adds spice to cottage cheese or any
Mexican recipt.  It requires no cooking, and contains no oil.  This is spicy
hot, but if you prefer a milder sauce, cut back onthe Tabasco, or the crushed
red pepper, or the jalepeno.

1 can (28 oz) whole tomato		3 tablespoons juice from jalapeno can	
1 can (16 oz) tomato paste		1/2 oz (1/4 bottle) Tabasco sauce
3-4 green onions, finely chopped	1 tablespoon crushed red pepper
1/2 medium bell pepper, diced		3/4 cup cold water
4 jalapeno peppers from can
  finely chopped 


1.  Pour the can of whole tomatoes into a large bowl, along with their juice.
    Chop the tomatoes into small pieces.

2.  Add all the other ingredients, blending well.  Store in a glass container
    in the refrigerator (you must use glass because the acid in the peppers
    will react with metal or plastic).

Makes about 6 cups.

Per tablespoon:  4 calories, 0 cholestrol, 0 dietary fiber, 0 fat, 2 mg. sodium
--------------------------------------------------------------------------------
Barbecue Sauce
--------------
This will keep for about a week and a half in the refrigerator.

1 12-oz can of no salt added			2 tablespoons brown sugar
  tomato paste					1 tablespoon honey
1/3 cup of dry red wine				2 teaspoons Luiquid Smoke
   (or substitute water)			1 teaspoon garlic powder
1 1/2 cups water or stock			1 tablespoon chili powder
2 tablespoons red wine vinegar			1 tablespoon dry mustard
2 teaspoons lemon juice				crushed red pepper to taste
1/2 medium onion, chopped fine			dash of Tabasco
1/2 medium bell pepper, chopped fine		2 tablespoons fresh 
1 tablespoon Worcestershire sauce		   minced parsley
1/2 teaspoon salt (optional)			1/4 teaspoon celery seed
				
1. Combine all ingredients except parsley and celery seed (and salt, if you're
   using any) in a large kettle or sauce pan.  Bring to a low boil, then 
   reduce heat and simmer about 20 minutes. 

2. Add the pasley, celery seed, and salt (if desired), and simmer for another 
   5 minutes or so.

Makes about 1 quart.

Per tablespoon - 8 calories, 0 cholestrol, 0 dietary fiber, 0 fat, 5 mg. sodium
-------------------------------------------------------------------------------
Light Bearnaise
---------------
1/4 cup homemade chicken or		1 bay leaf
    vegetable stock			1/2 teaspoon thyme
1/4 cup flour, or 2 tablespoons		1/2 teaspoon white pepper
    cornstarch				1 teaspoon vegetable seasoning 
2 cups of skim milk			  (Optional)
1/2 cup of nonfat dry milk

1.  Heat chicken or vegetable stock over moderate heat in a saucepan.
2.  Gradually add flour or cornstarch and blend with a wire wisk or wood spoon.
3.  Simmer and stir until heated through but not browned.
4.  Remove from heat and add remaining ingredients.
5.  Return to heat and cook, stirring occasionally, until thickened.

Makes 2 1/2 cups.

Per 1/4 cup:  42 calories, 1 mg. cholestrol, 0 dietary fiber, 0 fat, 63 mg.
sodium (without optional vegetable seasoning; however,a salt-free vegetable
seasoning such as Mrs. Dash will add no sodium.)
-------------------------------------------------------------------------------
Mushroon Glaze
--------------
1 cup of fresh mushrooms (leave whole if small, otherwise slice)
1 1/2 cups homemade chicken stock
2 tablespoons cornstarch
1 to 2 tablespoons of cold water

1.  Simmer mushrooms in chicken broth for 7 minutes.
2.  Add cornstarch to water and mix to a smooth paste.  Gradually add the paste
    to the hot mushroom mixture and cook, stirring occasionally, until thickened

Makes 1 1/2 cups.

Per 2 tablespoons:  8 calories, 0 cholestrol, 0 dietary fiber, 0 fat, 0 sodium
(unless using canned broth, which would be 32 mg. sodium).
-------------------------------------------------------------------------------
"Sour Cream" Topping
--------------------
Vary this topping endlessly by stustituting different herbs and spices for the
chives listed below.

3/4 cup low-fat cottage cheese		2 tablespoons lemon juice
3 tablespoons skim milk			chives to taste

Combine all ingredients in a blender or food processor and whir until smooth.

Makes about 1 cup.

Per 1/4 cup:  35 calories, 2 mg. cholestrol, 0 deitary fiber, 0.5 g. fat, 
178 mg. sodium.
--------------------------------------------------------------------------------
Gazpacho
--------
Serve this soup chilled in bowls with one of the following assortment of
garnishes:  chopped hard-boiled egg, finely chopped green onions, chives, or
croutons.

1 large tomato				2 tablespoons basil
1/2 small onion				1 tablespoon lemon juice
1/2 cucumber				1/2 cup white wine
1/2 green pepper			2 tablespoons basil
1 celery stalk				1 tablespoon lemon juice
2 teaspoons finely chopped		1 teaspoon salt
  fresh parsley				1/2 teaspoon white pepper
2 cloves crushe or minced garlic	1 teaspoon Worcestershire Sauce
2 cups tomato juice			Dash of tabasco sauce
3 tablespoons red wine vinegar
1/2 cup white wine

Finely chop all vegetables. (A food processor is ideal for this.)  Combine
with all remaining ingredients and refrigerate 24 hours.

Makes about 4 1/2 cups.

Per 3/4 cup:  42 calories, 0 cholestrol, 2 g. dietary fiber, 0 fat, 658 mg.
sodium (analyses are without garnishes).
-------------------------------------------------------------------------------

    4-6 oz     	Smoked Turkey*
    100g	Virtually fat free Fromage Frais (about 3 1/2 oz, I guess)
    1		large clove garlic, or to taste
    1/2 tsp	Cayenne pepper, or to taste
    1/2 tsp	Paprika, or to taste
    2 tbs	Lemon, or to taste
    salt/pepper to taste
    1/2 oz	butter, optional
    
    Whack the whole lot into a liquidiser or food processor and blend until
    smooth. We dipped Ritz crackers into this dip. Kinda negates being good
    with a virtually fat free dip.
    
    I think half a teaspoon of mustard powder may add a little extra zing
    to the dip.
    
    * I used the wafer thin cooked smoked turkey from Sainsburys. �1.99 for
    500g. No bones and virtually fat free.
    
    Angus

    1  Chicken, as large or small as you like, jointed and SKINNED.
    1lb (500g) cooking apples, peeled, cored and chopped
    3/4 pint (500 ml) of cider
    1  onion, chopped
    1  dessert spoon sugar
    1 TBS butter (note, will be skimmed)
    1 Knorr Stock cube disolved as per instructions or 3/4 pint chicken stock
    3-5 TBS virtually fat free Fromage Frais or Quark
    Milk (half fat)
    Flour for thickening, about 2 TBS
    Salt
    
    Heat up large sauce pan and throw in chicken pieces. Attempt to brown
    or at least seal meat. The chicken will stick to the pan here and there
    until the residue fat left on the skinned chicken cooks out. Don't
    worry, the bits that stick to the pan will brown nicely. Remove chicken
    to plate when reasonably browned or sealed or when cook is fed up.
    Melt butter, then add onion and apples. Saute fairly vigorously until
    onions are wilted and going transparent. Return chicken to pan, add
    cider and stock and sugar. Bring to boil, then simmer for about 45
    minutes or until chicken is done.
    
    I remove the chicken at this point and skim any fat from the surface of
    the broth. I then take a potato masher and mash down the apples and
    onions. If I were feeling particularly inspired I would puree the broth
    in a liquidiser.
    
    Thoroughly mix flour in milk, add to broth, bring to boil to cook
    flour until mixture thickened. Mix in Fromage Frais. Add chicken. Heat 
    for a bit. Serve.
    
    Note. Next time I make this I'll probably use dessert apples and/or a
    sweet cider. I had to add the sugar as I felt the tartness of the
    cooking apples and Fromage frais would overwhelm the dish. I wouldn't
    have to use sugar if I used sweet dessert apples or a sweet cider.
    
    Angus

    1   Chicken, as large or small as you like, jointed and SKINNED.
    2-3 Onions, chopped
    2-3 TBS Paprika
    1   TBS butter
    1-3 TBS Lemon juice
    1-3 TBS flour, disolved in water
    1   Knorr chicken stock cube disolved in water or 1 pint chicken stock
    1-4 TBS virtually fat free Fromage Frais or quark
    1   carton (125g about 4oz) of virtually fat free natural yoghurt
    salt and pepper to taste.
    
    Melt butter in a large pan. Add paprika and cook for a couple of
    minutes. Its important to do this to get the maximum flavour out of
    this dish. I cook the stuff to the point of burning. Then add onions
    and saute for a while, say, until they start to wilt. Whack up the heat
    and throw in the chicken pieces. Attempt to brown the chicken (bit
    difficult to tell with all that paprika) or at least seal the meat. Add
    stock, salt, pepper, bring to boil then cover and simmer for about 30-45
    minutes.
    
    After 30-45 minutes I would skim any fat from the surface of the stock.
    Its easy with this dish as the paprika colours any fat red. When you
    have managed to skim as much fat as possible, add the disolved flour to 
    thicken the stock. When thickened add lemon juice, yoghurt and Fromage
    frais. Mix well. Simmer for about five minutes, adjust seasoning,
    serve.
    
    This is one of my wife's favourites. Now all I got to work out is how
    to make low fat Nockerels (sp) or herby dumplings.
    
    Angus 

My husband got me a Better Homes and Garden cookbook a few months ago that
this recipe comes from.  We made it last night because it was under the low
fat calorie headings and it was delicious.  Not only can someone on a diet
eat this, but people who aren't also will enjoy it.

Creamy Sausage Bake:

8oz. Turkey Sausage, crumbled
2 cups of Mushrooms, quartered
2/3 cup Peas, defrosted
1 t Worcheshire Sauce
1/2 Cup Fat Free Evaporated Skim Milk
1/4 Cup Parmesean Cheese, grated
1 t basil
1/2 t freshly ground pepper (recipe called for 1/4 but we added more)
12oz. Rigatoni or same type pasta

Crumble and brown sausage.  Set aside when done.  Add mushrooms to dripping
( we didn't have any so I just used some PAM ) and brown lightly.  Add the
Worcheshire sauce and stir.  Add Evaporated milk, bring to boil and simmer
for 3-4 minutes ( its supposed to thicken slightly but mine never did ).
Add basil, pepper, defrosted peas, mushrooms and sausage and mix carefully.
Keep warm while pasta is boiling.  When pasta is done, transfer to bowl
and mix sauce, pasta and cheese.  Serve at once.

9 grams of fat and 536 calories per serving.  Recipe serves four.

cj