Chapter 1
Soups, Salads, and Dips
Two Short Blocks to Red Pepper Soup
When asked by Simon & Schuster to do an Italian book, I thought OK! Now you probably already know where I live from the previous books, So Fat, Low Fat, No Fat and More So Fat, Low Fat, No Fat. If not, let me tell you.
Gore, Oklahoma, which I refer to as Gore, America, is a wonderful small town of about 670 people, very clean, friendly, and small. This is a resort-area town, pathway to Lake Tenkiller, which draws a large number of area city dwellers annually. Nevertheless, I still live in a small town. I pride myself on the fact that all the ingredients in my previous books could be found in our one grocery store, making it easy for readers to use the recipes. I have had comments from one side of the States to the other, as well as Canada. You would be surprised at the number of phone calls I get every day from ladies all over, referring to the simplicity of the ingredients in my recipes. One lady called me just yesterday and I didn't get her name and address, which I am sorry for because I like to write to some of my callers.
I had gotten into this book about halfway when I discussed the ingredients with my editor. She said, "You are now international, so you need to get out of town." Ha! She was telling me to go to the nearest city and to a larger grocery store for a larger selection. I did, I really did. I took three other ladies and flew to New York City. Now, how is that for getting out of town? Don't tell me to go somewhere.
I am going to tell you about Two Short Blocks to Red Pepper Soup, starting with the entire ordeal from takeoff to return.
Two of us were flying on one airline and the other two were supposed to be an hour behind us on another airline. I had forgotten to advise the other ladies of our flight number and I tried all the previous evening to reach them because something told me they were going to land in New York City before us, even though this was not the schedule. They traveled to Tulsa to spend the night before leaving because of such an early departure the next morning. I could not find them. Departure time: We board, taxi out to runway, taxi back. Problem with aircraft. The captain advised us it would only be a few minutes' delay. I tried desperately to send a message to Ann, because I knew they were at their gate awaiting their departure. An hour later we watched their aircraft leave. Another hour and our aircraft left. I don't even need to tell you that we missed our connection in Atlanta. Rushed to another gate with a flight leaving in five minutes. Have you ever been in the Atlanta airport? No other words needed! We got on, in the back, made it to New York OK.
We had to go out front of the airport, catch a bus that would take us around to the airline that Ann and Cleo came in on. Finally we got there. I went up to the information desk to have them paged, and this lady (Cleo -- whom I had never met before) overheard me saying Ann's name and said, "Are you Betty?" They were standing, ready to kill me as well as leave me and go into the city.
I knew that the limousine that was scheduled to pick us up was going to be a problem because of the delays. It was, it was, it was. He left! I don't think I should have to tell you I was on the phone loud and clear. Five times to be exact. The operator kept telling me to deposit another nickel. I had everything except nickels. I could see the girls, I kept waving for them to come and bring me change. They kept waving back. Guess they thought I was so happy to see them I just kept waving at them. Finally after one hour and fifteen minutes our limo arrived.
Four Okies standing on the street in the rain at New York City airport. Got your attention? Just wait, it only gets better. Remember, we have just arrived. We are finally in the limo and on our way to our hotel. It is now 7:15 P.M. We have tickets for Showboat at 8:00. Are we going to make it? Nope! When we finally got to our rooms it was ten minutes until 8:00. I told the ladies, "You have ten minutes to change." Well, Cleo had this bad hair day; nothing more need be mentioned. We ask directions to the theater. Just two short blocks. Three of us had umbrellas, and we started walking, which is what everyone in New York does. Oops, we overshot -- we have gone six blocks; got to go back. It seems that when it starts to sprinkle in New York, like magic, the umbrella vendors just appear on the street corners. Ann bought herself an umbrella for five dollars. Does that tell you how large it was? It would just about cover a postage stamp. We arrived at the theater sixteen minutes late; our seats were fantastic; we were wet, cold, and hungry. I forgot to tell you we didn't get anything other than pretzels and Coke since our breakfast at 7:00 A.M. I was all right except for my legs; my hose were sopping wet, my legs were trembling.
The show was so fantastic that I forgot about being wet, cold, and hungry. When we started our walk back to the hotel, it was pouring even harder, I mean really pouring. We were met on a corner by a limousine and asked if we wanted a car. Guess what our answer was. You got it, Yes! Just two short blocks. When we arrived at the hotel we headed for the restaurant. They were serving an after-theater menu by this time, one of the items being Roasted Red Pepper Soup. To cold, wet, hungry ladies that sounded good. Now, "good" is not the word. It was great. Cleo had to have Pepper Soup every night we were there.
Day Two of the trip: We were to be picked up by an escort from Simon & Schuster (Erin) to do research for the Italian book in Little Italy, Greenwich Village, etc. A tour you have never seen the likes of. She took us into specialty shops that I never knew existed. Spice shops, sausage shops, cheese shops, markets, to a real Italian restaurant for lunch. We all ordered different things so I could taste the different Italian seasonings. Then there were the pastries. I never saw such beautiful pastries. I did taste a couple, but I know I must have gained three pounds just looking through the windows of the shops. I drooled, to say the least.
We really had a great time -- wonderful food shopping and research a success. Hotel, dressed, theater, Red Pepper Soup. (I couldn't eat it -- too much cream and too many fat grams swimming around in there.)
Third day, everywhere we start to go, we are "just two short blocks." We'd heard that all day the day before; we walked and walked, which is why so few New Yorkers are overweight and so many are in good health: they walk everywhere and think nothing of it. "Just two short blocks" may be seven or eight blocks.
Today we are going to ride those little short blocks. We did. Great day of shopping in New York City. Cleo bought some men's cologne and was given another umbrella. This one was a long one; we had to treat it like a piece of luggage on the return trip. It got to be a real joke about this umbrella, just because it was a gift. If it had been for sale, there is no way she would have brought it home. She could probably buy the factory, but she hung on to this free umbrella. (I forgot to tell you: Ann bought another automatic fold-up umbrella. Now there are four of us and SIX umbrellas.)
Theater, Red Pepper Soup. Ladies, how's that for getting out of town?
Day Four started with a horse-drawn buggy ride in Central Park. Brunch at Tavern on the Green, back to the hotel, pack, had thirteen pieces of luggage and one umbrella, to airport and home. What a wonderful trip! Sure wish I had the recipe for the Roasted Red Pepper Soup. If you have one, please send it to me.
MINESTRONE
SERVES 6
TRACE OF FAT PER SERVING
Prep :15
Cook :25
Stand :00
Total :40
1 1/4 cups chopped onion
1 clove garlic, crushed
1 1/4 cups water
1 cup sliced celery
1 (8-ounce) can whole-kernel corn, undrained
1 cup sliced zucchini
1 (8-ounce) can kidney beans, undrained
1 cup small-diced cabbage
1 (28-ounce) can whole tomatoes, undrained
1/2 cup uncooked elbow macaroni or any small pasta
2 teaspoons instant chicken bouillon granules
1 teaspoon Italian seasoning
In a deep nonstick dutch oven or saucepan, saute the onion and garlic in about 1/4 cup of water just until crisp-tender. Stir in the remaining cup of water, the celery, corn, zucchini, kidney beans, cabbage, and tomatoes, breaking up the tomatoes with a fork or knife. Heat to boiling. Add the macaroni, bouillon, and seasoning and return to a boil. Reduce the heat and simmer, stirring occasionally, until the macaroni is tender, about 25 to 30 minutes.
Turkey Minestrone:
Use lean ground turkey and cook with the onion and garlic. Place in a colander and rinse with hot water to rinse away any excess fat. Clean the pan; return the turkey mixture to the pan and continue with the recipe.
Thyme
The word "thyme" comes from a Greek word that means "to fumigate." Its use dates back to the ancient Greeks. Sometimes thyme is called "poor man's herb" because of the ease with which it can be grown. A perennial, it can grow about one foot tall in any average soil, but it does require heat and good drainage. If you're ever in doubt about which herb to use, choose thyme. Best with grilled, roasted, or broiled meat, it also brings out the flavor in many vegetables, soups, and fish dishes.
PASTA AND VEGETABLE SOUP
SERVES 6
VERY LOW-FAT
Prep :20
Cook :20
Stand :00
Total :40
3/4 cup chopped onion
2 cloves garlic, minced
1 1/4 cups chopped 99% fat-free ham
1 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
Dash of pepper
1 (16-ounce) can whole tomatoes, undrained
1 cup uncooked elbow macaroni
2 medium potatoes, peeled and cut into small pieces
1 (15-ounce) can Great Northern beans, drained and rinsed
1 small zucchini, thinly sliced
Fat-free Parmesan cheese for garnish (optional)
Sauté the onion and garlic in 1/4 cup of water in a nonstick dutch oven or large saucepan just until crisp-tender. Add the ham and continue to cook for a couple of minutes, stirring to blend. Stir in about 3 cups of water, the oregano, thyme, pepper, and tomatoes. Break up the tomatoes with a wooden spoon. Heat the mixture to boiling.
Stir in the macaroni and potatoes; reduce the heat and continue to cook until the macaroni is just tender, about 10 to 12 minutes. Stir in the beans and zucchini; continue to cook until the zucchini is crisp-tender, about 3 to 4 more minutes. When serving, sprinkle Parmesan over the soup if desired.
CHICKEN VEGETABLE SOUP
This looks like a long recipe but it's just all the spices.
SERVES 8
50 GRAMS FAT PER SERVING
Prep :15
Cook :45
Stand :00
Total :1:00
8 chicken tenders
1 clove garlic, minced
1/4 teaspoon Italian seasoning
1/4 teaspoon lemon pepper
1/8 teaspoon crushed rosemary leaves
1/8 teaspoon crushed sage leaves
1/8 teaspoon oregano leaves
1/8 teaspoon celery seed
1/8 teaspoon crushed basil leaves
2 cups diced peeled potatoes
1 1/2 cups okra, trimmed and sliced
1 tablespoon vinegar
1 (14-ounce)can fat-free chicken broth
3/4 cup chopped onion
1 cup chopped celery
1 1/2 cups broccoli cuts
3/4 cup frozen corn kernels
1 cup diced or sliced carrots
1 (16-ounce) can green beans, drained
Cover the chicken tenders with water in a large saucepan. Bring to a boil and add the garlic, Italian seasoning, lemon pepper, rosemary, sage, oregano, celery seed, and basil. Reduce the heat and simmer until the chicken is tender, about 20 minutes.
Meanwhile, chop and prepare the vegetables. (Cover the potatoes with water to keep them from turning dark; drain before using.)
In a separate medium-size saucepan, cover the okra with water. Add the vinegar and cook until crisp-tender, about 4 minutes. Drain in a colander, rinse with hot water, and set aside.
When the chicken is tender, remove it from the broth with a long-handled fork and, when cool enough to handle, chop into bite-size pieces. Add the chicken broth to the saucepan, along with the onion, celery, broccoli, corn, carrots, and potatoes. Cook for about 10 minutes; add the okra and green beans and return the chicken to the pan. Continue to cook until all the vegetables are tender. Don't stir too much; it will mush up your vegetables and chicken.
POTATO AND ONION SOUP
SERVES 6
0 GRAMS FAT
Prep :10
Cook :35
Stand :00
Total :45
3 to 4 cups diced peeled potatoes (1/4-inch cubes)
1 large yellow onion, peeled and chopped fine
3 to 4 cups water
1/2 cup chicken bouillon granules
Salt and pepper to taste
Skim milk (optional)
Fat-free Parmesan cheese
In a large saucepan, cover the potatoes and onion with the water and chicken bouillon. Bring to a boil, lower the heat, and simmer until the potatoes and onions are tender. With a potato masher, mash about half the potatoes. Add salt and pepper to taste and continue simmering until thickened. If too thick, add a little skim milk -- this is a soup. Serve with Parmesan sprinkled over each serving.
ZUCCHINI AND ARBORIO RICE SOUP
SERVIS 6
9 GRAMS FAT
Prep :30
Cook :45
Stand :00
Total :1:15
1 medium onion, chopped
1 clove garlic, minced
3 medium zucchini, cut into 1/2-inch cubes (about 1 1/2 pounds)
2 teaspoons salt
1/4 teaspoon pepper
Dash of freshly grated nutmeg (about 1/4 teaspoon or less)
1 1/2 cups chopped fresh or canned plum tomatoes, drained
6 cups fat-free vegetable broth (about 2 1/2 or 3 cans)
1 cup arborio rice
2 tablespoons finely chopped parsley
2 tablespoons finely chopped fresh basil
1 teaspoon grated fat-free Parmesan cheese
In a large nonstick saucepan, cook the onion and garlic in 1/4 cup of water over low heat, stirring, until softened but not browned, about 6 or 7 minutes. Add the zucchini and season with the salt, pepper, and nutmeg. Increase the heat to medium and cook, stirring, until the zucchini is barely tender, about 10 minutes. (You may need to add a little water to keep it from getting too dry.)
Add the tomatoes, vegetable broth, rice, parsley, and basil. Increase the heat to moderately high and bring the soup to a boil. Reduce the heat to low and simmer until the rice is tender, about 20 minutes. Serve hot or at room temperature, with Parmesan cheese sprinkled over each serving.
CANNELLINI BEAN SOUP
A quick and easy recipe for cold winter nights.
SERVES 4
LESS THAN 135
GRAMS OF SERVE FROM
Prep :12
Cook :40
Stand :00
Total :52
2 (15-ounce)cans cannellini (white kidney beans), undrained
2 bean cans water
3/4 cup chopped onions
1/4 cup chopped green pepper
1/2 cup chopped celery
Salt and pepper to taste
In a medium-size heavy sauce pan, combine the beans and water. Start to cook over medium-high heat. Meanwhile, in a nonstick skillet, sauté the onion, green pepper, and celery in 1/4 cup water until crisp-tender. Add the sautéed vegetables to the beans and water, bring up to a boil, lower the heat, and simmer for about 30 minutes. At this time, mash the beans and vegetables with a potato masher until only small pieces remain. This will thicken the soup. Lower the heat and simmer for about 10 additional minutes, stirring often.
Note: If you like your soup a little thicker, you may add about 3 to 4 tablespoons of instant potato flakes, stirring as you add; then simmer just o little longer until the soup has the desired thickness.
LAYERED RICE SALAD
SERVES 8
1 GRAM FAT PER SERVING
Prep :25
Cook :05
Stand :1:05
Total :1:35
1 1/2 cups instant rice or 3 cups leftover cooked rice
3 cups shredded lettuce -- your choice
1 small red onion, sliced thin and separated into rings
1 (10-ounce) package frozen green peas, thawed
1 (15-ounce) can cannellini (white kidney beans), drained and rinsed (see Note)
1 cup fat-free Italian salad dressing
In a medium-size saucepan, bring 1 1/2 cups of water to a boil, add the rice, cover, and remove from heat. Let stand about 5 minutes; fluff with a fork.
Choose a nice large clear-glass bowl, like a trifle bowl or just a straight-sided salad bowl. (It needs to be straight up and down because you will need to dip straight up and down when serving.) Cover the bottom with about 1 cup of the shredded lettuce. Add half the onion, half the rice, all the green peas, another cup of lettuce, the remaining onion, the remaining rice, and all the cannellini. End with a small mound of lettuce on the top. Cover and chili. About 1 hour before serving, pour the dressing evenly over the salad, cover, and continue to chill.
When serving, dip straight up and down with a salad fork and spoon in order to serve ingredients evenly.
Note: You can substitute Great Northern beans for the cannellini.
MAMMA'S MACARONI SALAD
SERVES 8
.75 GRAMS FAT PER SERVING
Prep :25
Cook :00
Stand :1:00
Total :1:25
3 cups uncooked medium macaroni (Mamma used elbow shape)
3 medium-size tomatoes, cut into dice
1/4 cup sliced stuffed olives (about 12 olives)
1/2 cup chopped onion
3/4 cup chopped green pepper
1 1/2 to 2 cups fat-free Italian salad dressing
Cook the macaroni as directed on the package, drain, rinse with cold water, and drain again. In a large bowl, mix the tomatoes, olive slices, onion, and green pepper. Stir in the macaroni and enough salad dressing to coat evenly. Let stand about 1 hour before serving to let the flavors blend.
Variation:
If you are making this ahead, just place the macaroni on top of the mixed vegetables; do not stir. Cover and refrigerate until about 1 hour before using. Add the dressing, stir, and let stand about 1 hour to blend the flavors.
TOMATO-PASTA SALAD
SERVES 6
2 GRAMS FAT PER SERVING
Prep :12
Cook :00
Stand :1:00
Total :1:12
2 cups chopped ripe tomatoes
2 green onions with tops, chopped
2 cloves garlic, minced
2 tablespoons minced parsley 1 teaspoon light olive oil
1/4 teaspoon salt
1/2 teaspoon dried basil
1/8 teaspoon coarse black pepper
1 (7-ounce) package macaroni shells, cooked according to package directions, drained, and cooled.
In a bowl with a lid, mix the tomatoes, onions, garlic, parsley, oil, salt, basil, and pepper. Toss with the macaroni, cover, and refrigerate for at least 2 hours before serving.
ZESTY PASTA SALAD
SERVES 6
LESS THAN 1 GRAM FOR PER SERVING
Prep :20
Cook :25:
Stand :2:00
Total :2:45
1 1/4 cups broccoli florets, steamed until crisp-tender
1/2 cup chopped green pepper
1/2 cup chopped tomato
1/4 cup green onion slices
2 1/2 cups corkscrew noodles, or any type of pasta, cooked and drained
3/4 cup fat-free zesty Italian salad dressing
3/4 cup fat-free mayonnaise, such as Miracle Whip
In a large salad bowl, mix the broccoli, pepper, tomato, onion, and pasta. Toss lightly. In a small separate bowl, combine the two dressings. Stir with a wire whisk until blended. Pour over the pasta mixture. Toss gently to combine well. Cover and chill for at least 2 hours before serving to let the flavors blend.
ROTINI GARDEN SALAD
SERVE 6
4 PIECE OF ENTIRE SALAD
Prep :25
Cook :25
Stand :00
Total :50
1 cup chopped zucchini
1 cup sliced fresh mushrooms
1 (15 1/4-ounce) can green lima beans, drained
1 small green pepper, diced (about 1/4 cup)
1/4 cup chopped onion
2 small ripe tomatoes, diced and drained
2 cups rotini, cooked and drained
1/2 cup shredded fat-free Parmesan cheese
Dressing:
2 tablespoons country Dijon mustard
1/2 cup bottled white wine vinaigrette dressing
1/4 teaspoon crumbled sage
In a large mixing bowl, combine the zucchini, mushrooms, lima beans, green pepper, onion, and tomato. Toss lightly to mix. Add the drained pasta and the cheese; toss gently. Set aside.
In a small mixing bowl, combine the dressing ingredients and mix well with a wire whisk. Pour over the salad mixture; gently stir to cover all the ingredients with dressing. May be served at room temperature or chilled.
BOW-TIE PASTA SALAD
SERVES 4
9 GRAMS FAT ENTIRE DISH
Prep :10
Cook :15
Stand :30
Total :55
2 cups bow-tie noodles
1 (14-ounce) can diced tomatoes, drained
1 (4-ounce) can sliced mushrooms, drained
1 (16-ounce) can Great Northern beans, drained and rinsed
1/2 cup chopped onion
1/2 cup chopped green pepper
Dressing:
3 tablespoons bottled white wine vinaigrette with basil and herbs
1 teaspoon bottled Savory Seasonings vegetable oil with roasted garlic
Salt and pepper to taste (optional)
Cook the pasta according to package directions, drain, and rinse with cold water. In a medium salad bowl, combine the tomatoes, mushrooms, beans, onion, and pepper. In a small bowl combine the dressing ingredients; mix well with a wire whisk. Pour over the salad, toss gently to evenly coat with dressing. Set aside for about 30 minutes. Serve at room temperature.
QUICK COOL PASTA SALAD
SERVES 4
1 GRAM FAT PER SERVING
Prep :15
Cook :00
Stand :30
Total :45
11/2 cups uncooked pasta (preferably lemon-garlic)
1 (15-ounce) can cannellini (white kidney beans), drained and rinsed
1 (14-ounce) can small artichoke hearts, drained and quartered
3/4 cup chopped green pepper
1/2 cup chopped onion
1 cup chopped fresh tomato (seeded and drained, then chopped)
2 tablespoons balsamic vinegar
Cook the pasta according to package directions; drain and rinse with cold water. Leave in the colander to drain and cool while you are preparing the salad.
In a large salad bowl, combine all the above ingredients. Add the pasta and toss carefully after adding the vinegar. Let stand about 30 minutes if possible to allow the flavors to marry.
Note: This salad can be made ahead. If you are doing so, do not add the tomato or the vinegar until 30 minutes before serving.
CANNELLINI AND PASTA SALAD
The pasta I used in this salad just happened to be Decis lemon-garlic pasta. If you can't find it. I can tell you just where I got it. Just run up to New York City, go down to Greenwich Village to Balducci's, and there it is. You can use any type, but I thought you might like to know about this particular pasta. (Read the Two Short Blocks to Red Pepper Soup story on pages 13-15.)
SERVES 2
LESS THAN 1 GRAM FAT PER SERVING
Perp: 10
Cook: 20
Stand: 15
Total: 45
1 cup dry shell-type pasta
1 (16 -- ounce) can cannellini (white kidney beans), drained and rinsed
1 (14-ounce) can artichoke hearts, drained and chopped
1 Roma tomato, chopped
1 green onion, chopped
1 teaspoon olive oil
1/4 cup garlic-flavored red wine vinegar
Cook, drain, and rinse your pasta with cold water according to package directions. In a medium-size mixing bowl, combine the beans, artichoke hearts, tomato, onion, and pasta. Pour the olive oil evenly over, repeat with the vinegar; stir carefully to mix. Let stand about 15 minutes to let the flavors blend.
CHICK-PEA AND PASTA SALAD
SERVES 4
2.75 GRAMS FAT PER SERVING
Prep :20
Cook :20
Stand :00
Total :40
I cup dry small shell pasta
1 (15-ounce) can chick-peas, drained
1 cup frozen green peas
1/2 cup chopped onion
1/2 cup chopped green pepper
1 cup chopped celery
1/2 cup finely chopped carrots
Dressing:
1/2 cup fat-free Italian salad dressing
2 tablespoons country Dijon mustard
1/2 teaspoon lemon juice
1/4 teaspoon crushed oregano
Cook the pasta according to package directions, drain, and rinse with cold water. Continue draining while assembling the salad.
Combine the chick-peas, green peas (not cooked -- straight out of the bag), onion, green pepper, celery, and carrots. Toss lightly. Add the pasta and toss carefully.
In a small bowl, blend all the dressing ingredients with a whisk or fork. Pour the dressing on the salad and stir to mix well. Serve chilled or at room temperature.
THREE-BEAN SALAD
SERVES 6
0 GRAMS FAT
Prep :10
Cook :00
Stand :3:00
Total :3:10
1 (16-ounce) can green beans, drained
1 (16-ounce) can wax beans, drained
1 (15-ounce) can kidney beans, drained and rinsed
4 green onions, with tops, chopped
2 tablespoons snipped parsley
1 cup fat-free Italian dressing
1 teaspoon sugar
1 clove garlic, minced very fine
Lettuce leaves (optional)
In a mixing bowl with a lid, mix the three kinds of beans, the onions, and parsley. In a separate small bowl, mix the Italian dressing, sugar, and garlic. Pour over the bean mixture. Toss to coat evenly. Cover and refrigerate at least 3 hours before serving.
Serve over lettuce leaves, if desired, using a slotted spoon to serve.
CHICK-PEA SALAD
SERVES 4
0 GRAMS FAT
Prep :10
Cook :00
Stand :2:00
Total :2:10
1 cup sliced fresh mushrooms
1/2 cup chopped green pepper
1/4 cup sliced green onions
1 (15-ounce) can chick-peas, drained
1/2 cup fat-free mayonnaise, such as Miracle Whip
1/2 cup fat-free Italian dressing
1/8 teaspoon garlic salt
1 teaspoon lemon juice
Lettuce leaves
2 small tomatoes, cut into wedges
In a mixing bowl with a lid, combine the mushrooms, green pepper, onions, and chick-peas. Refrigerate until chilled, at least 2 hours.
Make the dressing: In a small bowl, combine the mayonnaise, Italian dressing, garlic salt, and lemon juice. Cover and refrigerate.
Just before serving, toss the salad and dressing together to evenly coat all. Serve on lettuce leaves with tomato wedges to garnish.
THREE-BEAN RICE SALAD
SERVES 6
1 GRAM FAT PER SERVING
Prep :15
Cook :05
Stand :30
Total :50
1 (16-ounce) can cut wax beans, drained
1 (16-ounce) can french-style green beans, drained
1 (15-ounce) can cannellini (white kidney beans), drained
3/4 cup fat-free Italian salad dressing
1 small onion, minced
Salt and pepper to taste
11/2 cups water
11/2 cups instant rice
Lettuce leaves (optional)
Mix the drained wax, green, and kidney beans, the salad dressing, onion, salt, and pepper in a large bowl. Set aside to allow the flavors to blend.
Meanwhile bring the water to boil in a medium-size saucepan. Add the rice, cover, remove from the heat, and let stand for about 5 minutes. Uncover, fluff with a fork, and allow to cool.
Combine the rice with the bean mixture, cover, and refrigerate until the rice is chilled. Serve on lettuce if desired.
Sage
This perennial herb, native to the Mediterranean, can grow to a height of about two feet. It is well known for its use in poultry and game stuffing. Its strong flavor demands that it be used with a light touch; mixing parsley and sage can tone down its overpowering flavor. Try it in cheese dishes and spreads, pork recipes, in salads, and cooked in savory breads and soups.
MARINATED MUSHROOMS
SERVES 6
3 GRAMS FAT PER SERVING
Prep :15
Cook :00
Stand :8:00
Total :8:15
1 clove garlic, minced
1 tablespoon olive oil
2 teaspoons dried oregano
1 teaspoon grated lemon peel
Salt and pepper to taste
1/4 cup water
1 pound fresh mushrooms, sliced
Combine the garlic, olive oil, oregano, lemon peel, salt, and pepper in a small bowl. Add the 1/4 cup of water and whisk until blended.
Place the mushrooms in a glass bowl or a zipper-lock plastic bag; add the dressing and toss gently to mix. Cover and refrigerate for at least 8 hours or overnight. Turn the bag or stir occasionally. Drain the mushrooms before serving. Good served cold or at room temperature.
BABY CARROTS MARINATI
SERVE 4
1.75 GRAMS FAT PER SERVING
Prep :15
Cook :06
Stand :24:00
Total :24:21
3 cups baby carrots (packaged, already cleaned)
1 small clove garlic, lightly crushed with a heavy knife, peeled
2 tablespoons red wine vinegar
1 teaspoon olive oil
1/4 teaspoon dried oregano
Salt and pepper to taste
Place the carrots in saucepan, cover with water, bring to a boil, and cook for about 5 to 6 minutes, just until crisp-tender. (Cooking time varies according to the size of the carrots. The marinade will continue to soften them.)
Drain the carrots and place in a small deep serving dish, not metal. Bury the garlic in the carrots.
In a small dish, combine the vinegar, oil, oregano, salt, and pepper. Pour over the carrots. Cover and refrigerate at least overnight; remove the garlic after 24 hours. Serve at room temperature.
HEALTHY POTATO SALAD
SERVES 5
0 GRAMS FAT
Prep :25
Cook :30
Stand :00
Total :55
Dressing:
1 cup fat-free mayonnaise
1/4 teaspoon onion powder
2 tablespoons fat-free Parmesan cheese
1/2 teaspoon dried oregano
1/4 teaspoon sugar
Salad:
2 cups dried cooked potatoes
11/2 cups frozen broccoli cuts, cooked until crisp-tender, drained
2 cups cubed cooked chicken white meat
1 (2-ounce) jar diced pimientos, drained
Make the dressing: In a small mixing bowl, combine the mayonnaise, onion powder, Parmesan, oregano, and sugar. Blend with a wire whisk until smooth.
For the salad: In a medium-size salad bowl, combine the potatoes, broccoli, chicken, and pimiento. Pour the dressing over and toss gently until evenly coated.
ANTIPASTO SALAD
SERVES 4
LESS THAN 2 GRAMS FAT PER SERVING
Prep :10
Cook :14
Stand :35
Total :59
1 1/2 cups instant rice (or 3 cups cold cooked rice)
1/2 to 3/4 cup fat-free Italian salad dressing
1 cup diced smoked fat-free sausage, such as Butterball (or any kind of fat-free cooked meat available)
1 cup diced light or fat-free provolone cheese
1/4 cup sliced pitted ripe olives
1/4 cup roasted red pepper strips
Bring 11/2 cups of water to a boil in a medium-size saucepan. Stir in the instant rice, cover, and remove from heat. Let stand until cool.
Put the rice in a serving bowl and pour over 1/2 cup of Italian dressing, or enough to moisten all the grains. Mix well.
Fold in the smoked sausage, cheese, olives, and pepper strips. Serve at once or cover and chill until serving time.
YOUR CHOICE RICE SALAD
SERVES 4
VERY LOW-FAT
Prep :20
Cook :00
Stand :1:00
Total :1:20
1 1/2 cups instant rice (or 3 cups cold cooked rice)
13/4 cups canned or cooked low-fat meat, seafood, or poultry
1 cup canned or cooked vegetables
1/2 cup fresh vegetables
3/4 cup fat-free mayonnaise
1/2 cup condiments
Seasoning to taste
In a medium-size saucepan, bring l 1/2 cups of water to a boil, add the instant rice, cover, and let stand about 5 minutes. Fluff with a fork. Cool to room temperature.
Combine meat or seafood and your choice of canned, cooked, and fresh vegetables. Fold in mayonnaise, condiments, and seasonings, blending well. Add the rice and mix gently with a fork. Cover and chill for about an hour.
Suggested Variations:
Meats -- Fat-free cold cuts, cut into bite-size pieces; fat-free luncheon meats cut into bite-size pieces
Poultry -- Cooked (broiled, baked, boiled) white meat of chicken or turkey cut into bite-size pieces
Seafood -- Tuna, or any seafood you desire. I don't care for seafood, so you will have to use your choice. Watch your fat grams!
Cooked or Canned Vegetables -- Artichoke hearts, lima beans, mixed vegetables, peas, peas and carrots, succotash
Fresh Vegetables -- Diced celery, mushrooms, green pepper
Seasonings -- Capers, chives, garlic, fresh or dried herbs, lemon juice, mustard, onion, parsley
Condiments -- Chopped pickles or diced pimientos
SALAD DRESSING
MAKES 3/4 CUP
0 GRAMS FAT
Prep :06
Cook :00
Stand :1:00
Total :1:06
1 clove garlic, crushed
1/3 cup water
1/8 teaspoon paprika
1/4 cup lemon juice
Dash of salt
2 tablespoons honey
1 tablespoon prepared mustard
Combine all ingredients in a container with a lid, such as a jar. Cover tightly and shake until all ingredients are well mixed. Refrigerate at least an hour before serving. Shake well before serving.
CREAMY SALAD DRESSING
Very good on fruit salad or green salad.
MAKES 1 CUP
0 GRAMS FAT
Prep :05
Cook :00
Stand :15
Total :20
1 cup fat-free mayonnaise, such as Miracle Whip
1 tablespoon fat-free country Dijon prepared mustard
1 teaspoon skim milk
Pinch of sugar
Combine all ingredients in a mixing bowl and stir with a wire whisk until smooth and creamy. Refrigerate for about 15 minutes to let the flavors blend.
ITALIAN SALAD DRESSING
MAKES 1 CUP
0 GRAMS FAT
Prep :06
Cook :00
Stand :00
Total :06
1 cup fat-free French dressing
1 clove garlic, crushed
1 green onion, minced
1/2 teaspoon dried oregano
Dash of crushed red pepper flakes
Combine all ingredients in a jar with lid. Shake to combine, and shake again before using.
Note: This is good not only on salads but also poured over boiled or steamed vegetables. You may even pour it over pastas for an excellent quick accent to meals.
VINAIGRETTE SALAD DRESSING
MAKES 1/2 CUP; 8 SERVINGS
14 GRAMS FAT ENTIRE RECIPE
Prep :10
Cook :00
Stand :00
Total :10
1/4 cup red wine vinegar or balsamic vinegar
2 tablespoons orange juice
1 teaspoon sugar
1/2 teaspoon dry mustard
1/4 teaspoon salt
1 teaspoon olive oil
1 green onion, minced
Combine all ingredients in a small bowl. Whisk to mix well. Cover and refrigerate for as long as a day ahead. Blend before using.
ROASTED GARLIC
SERVES 6
TRACE OF FAT
Prep :10
Cook :45
Stand :00
Total :55
2 whole heads of garlic
Preheat the oven to 350 degrees.
With a serrated knife, cut off and remove the top third of each garlic head, leaving the roots intact to kid. Shake to combine, and shake again before using.
Note: This is good not only on salads but also poured over boiled or steamed vegetables. You may even pour it over pastas for an excellent quick accent to meals.
VINAIGRETTE SALAD DRESSING
MAKES 1/2 CUP; 8 SERVINGS
14 GRAMS FAT ENTIRE RECIPE
Prep :10
Cook :00
Stand :00
Total :10
1/4 cup red wine vinegar or balsamic vinegar
2 tablespoons orange juice
1 teaspoon sugar
1/2 teaspoon dry mustard
1/4 teaspoon salt
1 teaspoon olive oil
1 green onion, minced
Combine all ingredients in a small bowl. Whisk to mix well. Cover and refrigerate for as long as a day ahead. Blend before using.
ROASTED GARLIC
SERVES 6
TRACE OF FAT
Prep :10
Cook :45
Stand :00
Total :55
2 whole heads of garlic
Preheat the oven to 350 degrees.
With a serrated knife, cut off and remove the top third of each garlic head, leaving the roots intact to keep the cloves attached. Place each garlic head on a square of aluminum foil. Spray the garlic lightly with vegetable oil cooking spray and close the foil like a package. Place on a baking dish and bake for 35 to 45 minutes, or until the garlic is soft.
To serve, squeeze the garlic out of the skin and spread on thickly sliced toasted bread or crackers (fat-free of course).
TANGY DIP
MAKES 2 1/4 CUPS
0 GRAMS FAT
Prep :03
Cook :00
Stand :30
Total :33
2 cups fat-free sour cream
2 tablespoons Dijon mustard
3 green onions, minced
1 teaspoon Worcestershire source
In a small bowl combine the sour cream, mustard, minced onions, and Worcestershire. Stir or whisk until well blended. Cover and chill 30 minutes or more before serving.
HERBED DIP
MAKES 1 1/4 CUPS
0 GRAMS FAT
Prep :10
Cook :00
Stand :1:00
Total :1:10
1 cup fat-free sour cream or fat-free cottage cheese
2 tablespoons minced fresh basil or 1 teaspoon crumbled dried basil
1 clove garlic, minced
1/2 teaspoon grated lemon rind
2 tablespoons chopped red pimientos
Place the sour cream in a small bowl (if you are using cottage cheese, first process it in an electric blender until smooth). Stir in the basil, garlic, lemon rind, and pimiento.
Cover and refrigerate for at least i hour before serving.
CANNELLINI BEAN DIP
SERVES 6
1.75 GRAMS FAT ENTIRE RECIPE
Prep :10
Cook :03
Stand :00
Total :13
2 (15-ounce)cans cannellini beans, drained and rinsed
2 teaspoons finely chopped fresh garlic
1 teaspoon chopped fresh rosemary or 1/4 teaspoon dried
1/3 cup fat-free sour cream
Salt and pepper to taste
Place the beans in a microwave-safe bowl and microwave on high for 1 to 2 minutes or until heated through. Set aside.
Spray a nonstick skillet lightly with vegetable oil cooking spray and add the garlic and rosemary. Stir over low heat until the garlic is light golden brown, about 45 seconds. Stir in the sour cream and continue to stir until well blended and heated through (do not allow to boil).
Combine the heated beans and sour cream in the bowl of an electric mixer. Beat at high speed for about 2 minutes, until the beans are whipped but not smooth. Season with salt and pepper to taste.
LAYERED PIZZA DIP
SERVES 12
1.4 GRAMS FAT PER SERVING
Prep :20
Cook :20
Stand :00
Total :40
1 (8-ounce) package fat-free cream cheese, softened
1/2 cup fat-free sour cream
1/4 teaspoon garlic powder
Dash of ground red pepper (cayenne)
2/3 cup tomato sauce
1/4 teaspoon dried oregano
Dash of garlic powder
Dash of onion powder
1/4 cup sliced green onions
1/4 cup chopped green pepper
1/4 cup sliced ripe olives
3/4 teaspoon dried Italian seasoning
1/2 to 3/4 cup shredded fat-free mozzarella cheese
Preheat the oven to 350 degrees.
Combine the cream cheese, sour cream, a dash (about 1/8 teaspoon) garlic powder, and the red pepper. Blend with a wire whisk until smooth. Spread the mixture in a 9-inch pie plate sprayed lightly with vegetable oil cooking spray.
Combine the tomato sauce and another dash of garlic powder, the oregano, and the onion powder. Mix well. Pour over the cream cheese mixture. Layer the onions, green pepper, and olives over the tomato sauce. Top with the Italian seasoning and mozzarella.
Bake uncovered for 15 to 20 minutes or until heated through.
Serve warm as a dip with raw vegetables, baked (fat-free) tortilla chips, and/or fat-flee crackers.
VEGETABLE AND PASTA ALL-DAY STEW
This is a great dish for the working person to put on before leaving for work in the morning and finish when returning in the evening. You may want to set your cooker on medium heat if leaving for a full 8 or 9 hours. Then turn to high when you return and continue the recipe.
2 cups chopped onion
1 3/4 cups small red potatoes, scrubbed and quartered
1 cup dried Great Northern beans
1/2 cup sliced carrots
3/4 cup quartered fresh mushrooms
1/2 cup pearl barley (optional)
1/2 pound boneless, skinless chicken white meat, cut into large chunks
1 (14-ounce) can pasta-style chunky tomatoes, juice and all
1 (14-ounce) can fat-free chicken broth
3 cloves garlic, chopped
1 cup sliced zucchini
1 cup chopped fresh spinach leaves
1 cup small pasta, such as alphabets or stars
1 tablespoon dried rosemary, curshed
1 teaspoon salt
1/2 teaspoon ground black pepper
1 teaspoon rubbed sage
1/4 teaspoon grated nutmeg
1/2 cup fat-free Parmesan cheese (optional)
In a large Crock-Pot or electric cooker, combine 5 cups of water, the onion, potatoes, dried beans, carrots, mushrooms, barley, chicken, tomatoes, chicken broth, and garlic. Cover and cook on high heat for a minimum of 6 1/2 hours.
Stir in the zucchini, spinach, pasta, rosemary, salt, pepper, sage, and nutmeg. Cover and cook on high heat for an additional 30 to 40 minutes.
Check to see if the beans are tender after this additional cooking time. If not, continue to cook until they are done. Serve the stew in individual soup bowls. Sprinkle with cheese (fat-free of course) if desired.
Copyright © 1997 by Betty Rhode
