Corinne T. Netzer - 101 low calorie recipes

Also By Corinne T. Netzer

THE BRAND-NAME CALORIE COUNTER

THE BRAND-NAME CARBOHYDRATE GRAM COUNTER

THE CHOLESTEROL CONTENT OF FOOD

THE COMPLETE BOOK OF FOOD COUNTS

THE CORINNE T. NETZER DIETERS DIARY

THE CORINNE T. NETZER ENCYCLOPEDIA OF FOOD VALUES

THE CORINNE T. NETZER GOOD EATING SERIES:

101 LOW FAT RECIPES

101 LOW CHOLESTEROL RECIPES

101 LOW SODIUM RECIPES

101 HIGH FIBER RECIPES

THE CORINNE T. NETZER 1993 CALORIE COUNTER

THE DIETERS CALORIE COUNTER

THE CORINNE T. NETZER FAT GRAM COUNTER

A DELL TRADE PAPERBACK

Published by
Dell Publishing
a division of
Bantam Doubleday Dell Publishing Group, Inc.
666 Fifth Avenue New York,
New York 10103

Copyright 1993 by Corinne T. Netzer

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 and retrieval system, without the written permission of the Publisher, except where permitted by law.

The trademark Dell is registered in the U.S. Patent and Trademark Office.

Book designed by Rhea Braunstein

Illustrated by Alice Sorensen

Cover photo:

eISBN: 978-0-345-54452-0

v3.1

101 Low Calorie Recipes is one of five books that comprise my Good Eating series of cookbooks. (The other books are 101 Low Fat Recipes, 101 Low Cholesterol Recipes, 101 Low Sodium Recipes, and 101 High Fiber Recipes.)

While the calories are greatly reduced in these recipes, the taste is still way up there, enabling you to go on your diet and maintain your weight without making the usual sacrifices. Unlike most diet fare, the dishes in this book are varied and flavorful. Although the main thrust here is on dishes that are low in calories, attention has also been paid to overall health values.

You will find recipes here for complete mealsfrom soup to dessertand dishes to serve every taste, whether homey or exotic. And because dieting usually means counting calories, I have included the caloric content of each dish. These calculations are based on the latest data from the United States Department of Agriculture and information obtained from various food producers and processors.

Enjoy!

C.T.N.

Youll find this pesto a refreshing alternative to the usual basil-pignoli combination.

Spoon the sauce over pasta, meat, or poultry. Or try it with my spread it on thin slices of toasted Italian bread, place the bread in individual soup bowls, and ladle in the soup.

1 cup tightly packed arugula leaves, trimmed, rinsed, and drained

cup tightly packed Italian flat leaf parsley, trimmed, rinsed, and drained

2 large cloves garlic, coarsely chopped

2 teaspoons fresh lemon juice

2 tablespoons chopped walnuts

1 tablespoon olive oil

Salt and freshly ground pepper to taste

2 tablespoons freshly grated Parmesan cheese

1. Place arugula, parsley, garlic, lemon juice, and walnuts in food processor. Process, scraping down sides as necessary, until ingredients are finely pureed.

2. Add oil and process until mixture is smooth and thoroughly blended. If necessary, add additional lemon juice, taste, and add salt and pepper, if desired. (At this point, the pesto can be refrigerated or frozen for future use.)

3. If you are using the pesto immediately, add cheese and process briefly.

MAKES ABOUT CUP

APPROXIMATELY 25 CALORIES PER TABLESPOON

Excellent with grilled or broiled fish or as a base for a pasta sauce.

2 large red bell peppers, roasted, or 1 cup water-packed roasted peppers, drained

2 teaspoons olive oil

2 tablespoons red wine vinegar

2 tablespoons chopped fresh parsley

Salt and freshly ground pepper to taste

1. Cut roasted peppers into pieces. (If using fresh peppers, roast them following directions on , steps 1 through 3.)

2. Combine peppers with remaining ingredients in a food processor and process until coarsely pureed or to desired consistency.

MAKES ABOUT 1 CUP

APPROXIMATELY 96 CALORIES PER RECIPE

Irresistible because it has that just-harvested taste, this substantial, all-purpose sauce is a perfect match for pasta or steamed vegetables (especially spinach, broccoli rape, asparagus, or leeks). Spread it on sliced crusty bread as an appetizer; pour it over meat, fish, or poultry loaves; or serve it with grilled fish you name it!

4 large ripe tomatoes, finely chopped

cup chopped scallions, white and tender greens

cup chopped fresh basil or parsley

2 teaspoons olive oil

2 sun-dried tomato halves (not oil-packed), soaked in boiling water until softened, drained, and chopped

1 large clove garlic, pressed or finely minced

2 teaspoons chopped fresh oregano or 1 teaspoon dried

Salt and freshly ground pepper to taste

Combine all ingredients and mix thoroughly.

MAKES ABOUT 2 CUPS

APPROXIMATELY 29 CALORIES PER CUP

Serve this sauce over chicken, tacos, and hamburgers. It also makes a jazzy dip and is a terrific condiment for Mexican-style dishes and grilled fish.

Vegetable oil cooking spray

1 small onion, finely chopped

1 medium clove garlic, minced

4 cups peeled, seeded, chopped tomatoes, with juice

1 cup low sodium chicken broth

2 fresh jalapeo peppers, seeded and minced (wear rubber gloves)

2 teaspoons chopped fresh oregano or 1 teaspoon dried

teaspoon fresh lemon or lime juice

1. Coat a nonstick skillet with a thin film of cooking spray. Add onion and garlic and saut over low heat, stirring frequently, for about 4 minutes or until onion is softened. Add tomatoes, raise heat, and bring to a boil.