Linda R. Yoakam - 1,001 Best Low-Fat Recipes: The Quickest, Easiest, Tastiest, Healthiest, Best Low-Fat Recipe Collection Ever

Copyright 2007, 2015 by Surrey Books, an imprint of Agate Publishing, Inc. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical including photocopying, recording, or by any information storage or retrieval system without express written permission from the publisher. Nutritional analyses: Linda R. Yoakam, R.D., M.S. Yoakam. p. cm. cm.

Summary: Over 1,000 low-fat recipes, from appetizers to desserts. Includes nutritional data and exchanges for all recipes, a menu-planner, and designation of quickly-prepared dishesProvided by publisher. Includes index. 1. Low-fat dietRecipes. I.

Spitler, Sue. II. Yoakam, Linda R. III. Title: One thousand one best low-fat recipes. IV.

Title: One thousand and one best low-fat recipes. RM237.7.A1834 2007 641.56384dc22 2007008537 Cover photos (clockwise from top left of front cover): Stockbyte; Eskymaks / Veer; Stockbyte; saddakos / Veer; DashaPetrenko / Veer; Brebca / Veer. (spine) Massimiliano Gallo / Shutterstock. (back cover): Brave New Pictures. Surrey Books is an imprint of Agate Publishing, Inc. Agate books are available in bulk at discount prices.

For more information, go to agatepublishing.com. CONTENTS ACKNOWLEDGMENTS M any thanks to Perrin Davis, editor, for her dedication and amazing skill in editing and indexing this new book, and to Caroline Olson, editorial assistant, for handling all the behind-the-scenes details that are so important. Also a big thanks to art director Joan Sommers and Linda Yoakam, R.D., M.S. for their invaluable contributions. Publisher Doug Seibolds enthusiasm for this collection of the very best recipes is greatly appreciated. H EALTHFUL EATING IS NO LONGER just a trend; its become a delicious lifestyle that everyone can enjoy.

We all realize that a nutritious, low-fat diet does make a difference in how we feel and is important in maintaining optimum health. 1,001 Best Low-Fat Recipes provides more than 1,001 of our very best low-fat, low-calorie recipes, flavorfully prepared with fresh and healthy ingredients, creatively seasoned, and presented in 15 chapters for your eating pleasure. Recipes are easy to prepare, using readily available ingredients and requiring no special cooking skills or techniques. Keeping convenience in mind, many recipes can be prepared in advance and refrigerated or frozen. Every delicious recipe is appropriate for family dining or for casual entertaining. Delicious snack munchies and party hors d oeuvres found in this book include Garden Patch Pizza and Black Bean Hummus.

Fabulous soups like Bean Gazpacho and Hot Sour Soup can begin a meal or can be a satisfying main course. Family favorites include Swedish Meatballs with Noodles, Crisp Oven-Fried Chicken, and Beef Stroganoff. Beef Bourguignon, Steak au Poivre, and Tandoori Chicken with Orange Cilantro Rice are perfect recipes for festive entertaining. For breakfast or brunch, Breakfast Burritos, Sweet Potato Hash with Poached Eggs, and Eggs Benedict are unbeatable. Mediterranean Torta, Sausage Lasagne, Tamale Pie, and Autumn Pot Pie are some of the many casserole selections. Wilted Spinach Salad, German Potato Salad, and Wheat Berry Waldorf are a few of the many tempting salads you and your family will enjoy.

Corn Pudding, Creamy Potato and Bean Mashers, and Green Bean Casserole are a few of the side dishes that will round out any menu. Freshly baked and fragrant Focaccia, Garlic Bread, and Multigrain Batter Bread will complement any meal. Delicious, rich-tasting desserts, such as Flourless Chocolate Cake, Carrot Cake with Cream Cheese Frosting, Pecan Crunch Tart, and Sugared Lemon Squares, will satisfy every sweet craving. Recipe preparation has been designed to be as streamlined as possible to accommodate busy lifestyles. In fact, more than 520 of the recipes can be prepared in 45 minutes or less! For easy identification, these recipes will have this symbol: If the recipe requires baking, refrigeration, or freezing in addition to the preparation time, the symbols and will also appear. To prepare the designated recipes in 45 minutes, youll want to assemble ingredients and equipment and read through the recipe to plan your preparation strategy.

For example, youll want to begin cooking pasta first and prepare other ingredients while pasta is cooking. Or, youll start a pizza dough and proceed with the rest of the pizzas recipe while the dough is rising. To aid in strategy planning, many recipes include a 45 Minute Preparation Tip, located at the end of the recipe. As many people are vegetarian or are choosing to include meatless meals in their lifestyle, recipes are coded as follows so you can quickly tell which are vegan, lacto-ovo vegetarian, lacto vegetarian, or ovo vegetarian. (vegan)Recipes contain only plant-based food, with no dairy products or eggs. (lacto vegetarian)Recipes contain dairy products, but no eggs. (ovo vegetarian)Recipes contain eggs, but no dairy products. (ovo vegetarian)Recipes contain eggs, but no dairy products.

NUTRITIONAL INFORMATION These healthful recipes were created by using the high-quality, low-fat food products available today. Low-fat chicken breast, beef eye of round, and pork tenderloin are used instead of higher-fat cuts of meat and poultry. The many excellent fat-free and reduced-fat dairy products such as fat-free and low-fat milk, cheese, yogurt, sour cream, and whipped topping are substituted for their full-fat counterparts. Egg whites and egg substitute often replace whole eggs. Fat-free, reduced sodium broths are used. Herbs and spices enhance flavors without adding fat.

Also, foods are cooked using healthful cooking methods such as baking, broiling, and poaching. In accordance with American Heart Association guidelines, very few recipes in this book exceed 30 percent calories from fat, and almost all adhere to the following nutritional criteria: Specific nutritional information is provided for each recipe (not including variations) in this book, but remember that nutritional data are not always infallible. The nutritional analyses are derived with computer software that is highly regarded by nutritionists and dietitians, but they intended as guidelines only. The figures are based on actual laboratory values of ingredients, so results may vary slightly depending upon the brand or manufacturer of an ingredient that are used. Ingredients noted as optional, to taste, or as garnish are not included in the nutritional analyses. When alternate choices or amounts of ingredients are given, the ingredient and amount listed first are used for analysis.