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When I want to reduce the
fat content in a favorite recipe, I want to boost the flavors and lighten the
taste, so the extra fat isn’t missed. Sometimes it’s as simple as adding more
fresh herbs and spices, maybe a little garlic, maybe something spicy. It just
depends on the recipe.
The following heart
healthier menu has been adapted to reduce the amount of fats used to make them.
Included with each recipe are a couple of tips to assist you in reducing fats in
your favorite recipes (for a few more tips see archive show Aug. 29, 2005):
Menu: Fresh Greens
w/Creamy Buttermilk Ranch Dressing
Pesto Stuffed
Chicken Roulades with a light Veloute Sauce
Rice Pilaf
1. Replacing/substituting
mayonnaise:
-
Mayo based salads (tuna, egg, potato, etc.)-
replace ½ the mayo with plain nonfat yogurt, add fresh parsley and chives
-
Guacamole- replace all of the mayo with plain
nonfat yogurt, add fresh minced garlic, chopped fresh cilantro, salt, black
pepper and diced tomatoes
-
Purchased salad dressings- most are very
thick and oily. Creamy dressings can be lightly thinned with milk and
vinegar based dressings can be thinned with water. Better yet, try making
your own. My Creamy Buttermilk Ranch Dressing is very tasty and super easy
to make!
Fresh greens with
Creamy Buttermilk Ranch Dressing
(serves 4 w/leftover
dressing)
4
c torn salad greens- romaine, spinach, leaf lettuce (pre-packaged ok)
1 orange, peeled, sectioned and cut into bite-sized pieces
2 slices red onion, rings separated
¼ c toasted walnut pieces (bake at 350 degrees for 10 min. Cool.)
opt.: halved cherry
tomatoes, radish slices, pepper slices
¼ c Creamy Ranch
Dressing (recipe follows)
Toss salad greens with
dressing and divide between 4 individual plates. Top with orange pieces,
red onion rings and walnut pieces. Serve.
Creamy Ranch
Dressing**
½ c nonfat buttermilk
(plain, nonfat yogurt will work but the dressing will be very thick)
½ c low or non fat mayonnaise
1/3- ½ c low or non fat milk
1 tsp dried Italian seasonings
1 clove fresh garlic
¾ tsp salt
1/8 tsp black pepper
a small handful of fresh herbs- chives, parsley, basil (opt)
Place all of the
ingredients in a food processor and pulse until smooth. The dressing will
thicken once chilled, so thinning with little extra milk is alright.
**The dressing can be made 5 days in advance.
2. Reduce fats in entrees:
-
by using bold flavored ingredients (parmesan,
basil, toasted walnuts)
-
searing in just a little olive oil, finish
off in oven
-
creating a very light flavorful sauce with
just a little olive oil - omitting the traditional thickener: roux (butter
and flour) and replacing it with cornstarch as the thickener
Pesto Stuffed
Chicken Roulades with a light Veloute Sauce-
4 boneless, skinless
chicken breast halves, trimmed of all fat and tenderloin removed
4 T pesto (see archived show Aug 29, 2005 for recipe)
2 T olive oil
8 toothpicks
2 c veloute sauce
(recipe follows)
Place one half chicken
breast in zipper bag with a light splash of water. Seal bag and pound
gently with a mallet or rolling pin until an even thickness is produced.
Repeat with the other 3 breast halves. Spread 1 tablespoon of pesto on each
of the flattened breasts and roll tightly starting at the smallest point.
Secure chicken roll with 2 two picks per breast.
In a skillet over medium
heat, warm oil to hot, but not smoking, and sear all of the sides of the
chicken roll. Look for a nice golden brown color before turning. If the
roll sticks to the pan, assist the turning of the meat with a straight ended
spatula. Place is a small pan and finish cooking in a 350 degree oven
(approx. 15 min).
While the chicken is in
the oven, make the sauce.
Veloute
Sauce
2
c chicken stock
2 T cornstarch
2 T water
TT salt and pepper
Place the empty skillet
with the fond (all of the chicken/pesto bits and pieces that are stuck to
the bottom) over medium heat. Once it starts to sizzle, add the chicken
stock and scrape up the fond. Make slurry (a mix) with the cornstarch and
water. Once the stock has come to a boil, whisking all the while, add the
cornstarch slurry and cook until lightly thickened. Taste and adjust
seasonings. Serve over Pesto Stuffed Chicken Breasts, toothpicks removed
and sliced on an angle.
3. Reduce fat and sodium in rice
dishes:
-
boost the flavor by using a blend of rices
-
cook the rice in no fat chicken stock (beef
if serving with other than poultry)
-
add the flavor enhancers to the rice as it
cooks, omitting fats from sautéing
-
add lots of flavor with fresh vegetables and
garlic
-
add even more flavor with fresh herbs
Rice Pilaf
1 c wild rice blend
2 c water or no/low sodium chicken stock (beef stock if serving with other
meats)
1/4 c chopped onion
1/4 c chopped carrot
1/4 c chopped celery
1/2 tsp dried thyme, sage or poultry seasoning
TT salt and pepper
Cook rice according to package
directions in the water or stock, usually about 40-45 minutes. In the
last 5 minutes of cooking time add the rest of the ingredients. Remove
from heat and taste and adjust seasonings. Rice can sit in a covered
pan for 5-10 minutes before being served.
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