500 Fat Free Recipes: A Complete Guide to Reducing the Fat in Your Diet: A Cookbook

by Sarah Schlesinger

Overview

As cardiac patients, dieters, and just about anyone interested in maintaining good health can tell you, "fat free" too often means "flavor free." With The Garden Variety Cookbook and The Low-Cholesterol Olive oil cookbook, Sarah Schlesinger proved there's no reason why good food and good diet can't go hand in hand, and in her latest recipe collection she does so again, with distinction.

500 Fat-Free Recipes is the only cookbook to offer convenient, delicious, nonfat recipes each with one gram of fat or less-as well as a complete guide to reducing the fat in your diet. Finally, here's a one-stop resource for healthy eating.

Schlesinger began a dramatic reduction of her family's fat and cholesterol intake ten years ago as part of a program to reverse her husband's chronic heart disease. Finding hundreds of lowfat recipes-but very few nonfat recipes-she began her own culinary experiments. The result is a remarkable collection of dishes utilizing the freshest produce, zesty seasonings, and unusual combinations instead of added fat and fat-laden ingredients. Here is a plethora of prize edibles for breakfast, lunch, dinner, and snack time. You'll find Pear-Cinnamon Muffins, Baked French Toast, Spinach Fettucini with ShiitakeTomato Sauce, Red Pepper Mini-Pizzas, Black Bean Lasagna, Cocoa Cake-all with one gram of fat or less. There's even a special section on dressings, sauces, and relishes.

Schlesinger also offers the tools you need to manage daily fat consumption. She explains the role of fat as necessary nutrient and potential health hazard, shows how to estimate how much fat you truly need, and includes tips on how to eat out on a low-fat diet, make the most of frozen meals, season dishes without fat, and shop for nonfat products. A nutritional-content analysis follows each recipe. With Schlesinger's help, you can control the fat in your diet (and still occasionally indulge in the higher-fat foods you crave)

Here are five hundred delectable reasons to get with the program and start to safeguard your family's well-being today. The recipes in 500 Fat-Free Recipes are so good, people won't even suspect they're healthy!

Product Details

ISBN-13:	9780307834355
Publisher:	Random House Publishing Group
Publication date:	06/05/2013
Sold by:	Random House
Format:	eBook
Pages:	464
File size:	2 MB

About the Author

Sarah Schlesinger is the author of 500 Fat-Free Recipes, 500 (Practically) Fat-Free Pasta Recipes, and 500 Low-Fat Fruit and Vegetable Recipes, and the coauthor of The Low-Cholesterol Olive Oil Cookbook, among others. Her interest in fat-free cooking resulted from her husband's ongoing battle against coronary artery disease. A lyricist and librettist for musical theater, she is the chair of the Graduate Musical Theatre Writing Program at New York University's Tisch School of the Arts. Schlesinger lives with her husband in Greenwich Village and in Lewes, Delaware.

Read an Excerpt

500 Fat-Free Recipes is a collection of five hundred delicious ways to cut the fat from your diet. Each recipe contains only 1 gram of fat or less per serving and offers a simple, quick, convenient, and delicious strategy for cooking without added fat or fat-laden ingredients. This book provides a one-stop resource for creating nonfat dishes at home ranging from soup to dessert.

The recipes, which contain only the minimal amount of fat naturally found in foods, are also low in cholesterol and sodium and high in nutrients and fiber. Instead of depending on fat for flavor, they imaginatively highlight, maximize, and combine natural flavors.

500 Fat-Free Recipes can help you to reduce fat intake, one of the most important steps to better health. These recipes are not only ideal for individuals on a highly fat-restricted diet, but also for anyone wishing to cut his or her total fat intake to any degree. In fact, these recipes can allow you to indulge your occasional cravings for higher-fat foods because the absence of fat in these dishes will help to limit your daily fat calories.

Black Bean Lasagna

YIELD: 8 servings - PREPARATION TIME: 20 minutes

COOKING TIME: 50 minutes plus lasagna cooking time and 15 minutes standing time

This meatless lasagna is made with black beans and mushrooms. Serve with Oranges and Tomatoes with Honey Dressing (page 237).

1/4 cup water, nonfat chicken broth,        or vegetable broth
3 cups chopped fresh or low-sodium canned tomatoes
1 cup chopped onions                
2 tablespoons low-sodium tomato pur6e or tomato paste
3 cloves garlic, minced        
2 cups sliced mushrooms        
12 ounces lasagna noodles, cooked until al dente, rinsed, and well drained in a colander
1 teaspoon ground oregano leaves
1 teaspoon ground basil leaves
1/4 cup chopped fresh parsley        
3 cups nonfat ricotta cheese
1/2 cup low-sodium tomato juice        
1/2 cup grated nonfat mozzarella cheese
1 cup home-cooked or canned black beans, drained and rinsed        
1/4 cup nonfat Parmesan cheese

1. Heat water or broth in a skillet over medium heat. Add onions, garlic, and mushrooms. Cook and stir over medium heat for 5 minutes or until vegetables are lightly browned. Add liquid if necessary during this process.

2. Stir in oregano, basil, and parsley.

3. Add tomatojuice and cook for 10 minutes.

4. Add beans, tomatoes, and tomato pur6e or paste. Simmer for 15 minutes.





Sweet Potato Souffle

YIELD: 4 servings - PREPARATION TWE: 15 minutes

COOKING TIME.- 25 minutes

This easy souffle is an easy and attractive way to use up leftover sweet potatoes.

5 egg whites        
2 cups cooked, mashed sweet
1 tablespoon ground cinnamon potatoes
1 tablespoonfinely grated orange peel


1 . Beat egg whites until they form soft peaks.

2. Gently fold egg whites, cinnamon, and orange peel into mashed sweet Potatoes.

3. Fill four individual souffle dishes with the sweet potato mixture.

4. Bake for 25 minutes and serve at once.


Calories Per Serving: 199        
Carbohydrates: 41 g
Total Fat: .5 g        
Dietary Fiber: 4.9 g
Cholesterol: 0 mg        
Sodium: 90 mg
Protein: 7 g