The Low-fat Good Food CookbookYou do not have to be on a diet to enjoy the benefits of this book, but each recipe lists total fat, saturated fat, cholesterol, calories, sodium, and fiber content, so that the meals you prepare may be keyed into any stage of a diet or maintenance program. In addition to main dishes and ideas for entertaining, there are many tips on cooking for one person, eating out, and meals to take to work. And the dishes are easy to prepare. The Katahns love good food, and they love to cook. They will show you how to prepare fabulous meals--like Sesame-Ginger Lamb Chops or Triple Cheese Manicotti--that combine low fat and low salt with lots of fruits, vegetables, and complex carbohydrates. The recipes in this book meet all the guidelines set forth by the American Heart Association and the American Cancer Society for reducing the dietary risk of disease. |
Contents
Acknowledgments | 9 |
Why Write a Cookbook? | 11 |
Nutrition Notes and Guidelines Plus Hints for Creating Successful LowFat Recipes | 19 |
The Efficient Kitchen | 27 |
Breakfast Foods | 40 |
Appetizers | 51 |
Soups | 63 |
Salads | 84 |
Poultry | 161 |
Fish | 191 |
Pasta | 217 |
Meatless Main Courses | 231 |
Tofu | 254 |
Vegetable Side Dishes | 263 |
Sauces | 287 |
Breads and Muffins | 300 |
Dressings | 100 |
Beef | 111 |
Veal | 131 |
Pork | 140 |
Lamb | 149 |
Seasonings | 328 |
Beverages | 343 |
Using the LowFat Good Food Cookbook for Weight | 383 |
Common terms and phrases
1/4 teaspoon salt ½ cup ½ teaspoon 15 MINUTES 20 MINUTES 350 degrees Bake at 350 basil bay leaf beans beef bell pepper boil bread brown butter or margarine calories carrots casserole celery cheese cholesterol cloves cloves garlic cooked weight cooking spray cornstarch cover crushed cup plain nonfat cup water cups low-sodium diced dietary fiber dish dough fish flavor fresh parsley fresh-ground black pepper ginger grams of fat inch low-fat margarine meat medium heat medium onion minced MINUTES COOKING mixture mushrooms olive oil onion oregano ounces each cooked oven parsley pasta pepper to taste plain nonfat yogurt potatoes pounds PREPARATION recipe refrigerator remaining ingredients roast salad saucepan sauté scallions serving skillet sliced sodium soup soy sauce spices spinach Sprinkle stirring sugar tablespoon tablespoon olive oil tablespoon vegetable oil tamari sauce teaspoon dried teaspoon fresh-ground black tofu tomato sauce veal vegetable oil whole-wheat flour yogurt zucchini